Last week I showed you how to build the ultimate circuit training workout for rapid fat loss...
Today, I've got 2 done-for-you circuit interval workouts using bodyweight exercises ONLY!
These 2 workouts are contain the foundational bodyweight exercises that all of my boot camp clients master to look better naked fast, enjoy ;)
5-Minute Total Body Fat Burning Workouts- Body Weight
- You will alternate between 50 s of work (max reps or max hold) and a 10 s rest and transition for each exercise in the following 5-minute circuit
- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)
Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core
*switch sides half-way unless alternating or performing an even number of multiple sets
Exercise# Exercise Category Exercise Variation
1 Double-Leg Hip Extensions
2 Push Push-ups
3 Single-Leg Lunges
4 Pull Rows
5 Core Front Pillar Hold
Bodyweight Workout A
Bodyweight Workout B
Crank it!
BJ
www.WorkoutMuse.com
PS- If you are a trainer looking for the 50-10 audio interval training mp3 soundtrack so you can automate workouts liked these for your boot camps with a simple click of a button, then check out www.WorkoutMusePro.com
Showing posts with label bodyweight. Show all posts
Showing posts with label bodyweight. Show all posts
Tuesday, November 11, 2008
Wednesday, October 29, 2008
Rage Against The Machine: How To Use Bodyweight Cardio Exercises To Burn Belly Fat and Lose Weight Fast!
I received a great question from one of my Rapid Fat Loss Cardio customers the other day.
8 years ago she broke her tailbone, and though she's been loving the shorter, more intense interval workouts, sitting on a spin bike was bothering her booty a lot.
So, I sent her the following 2 videos showing great low-impact, equipment-free cardio exercises to use instead, so check them out:
Body Weight Cardio Interval Workout A- 20-10 Tabatas
Body Weight Cardio Interval Workout B- 20-10 Tabatas
Now, let's take this a step further...
For the longest time I have believed that running sprints was an unparalleled fat loss exercise for interval workouts.
But over the past year I have seen equal or better results for both myself and my clients by substituting total body strength exercises for running.
Let's take a look at a classic example of total body strength exercise taken from QUICKIE Workouts Vol. I- One Exercise Workouts:
The squat to row is a total body exercise, just like running is, but WITHOUT THE IMPACT on your joints!
In fact, if you look closely, the squat to row is a essentially like a rowing machine that's made more effective by being able to perform the exercise standing vs. seated! Plus you'll save a thousand dollars by using the band instead...
So if you are looking for safer, lower-impact alternatives to running (or using machines for your cardio interval workouts), then be sure to use the suggestions I gave today ;)
Crank it!
BJ
PS- The special LIMITED-TIME introductory offer for QUICKIE Workouts Vol I: One Exercise Workouts featuring 79 unique total body workouts involving only a single exercise, EXPIRES Thursday (tomorrow) @ 11:59 pm US EST. If you haven't downloaded the FREE "try before you buy" e-book, then be sure to do so ASAP by clicking the link below:
CLICK HERE FOR ONE EXERCISE WORKOUTS
8 years ago she broke her tailbone, and though she's been loving the shorter, more intense interval workouts, sitting on a spin bike was bothering her booty a lot.
So, I sent her the following 2 videos showing great low-impact, equipment-free cardio exercises to use instead, so check them out:
Body Weight Cardio Interval Workout A- 20-10 Tabatas
Body Weight Cardio Interval Workout B- 20-10 Tabatas
Now, let's take this a step further...
For the longest time I have believed that running sprints was an unparalleled fat loss exercise for interval workouts.
But over the past year I have seen equal or better results for both myself and my clients by substituting total body strength exercises for running.
Let's take a look at a classic example of total body strength exercise taken from QUICKIE Workouts Vol. I- One Exercise Workouts:
The squat to row is a total body exercise, just like running is, but WITHOUT THE IMPACT on your joints!
In fact, if you look closely, the squat to row is a essentially like a rowing machine that's made more effective by being able to perform the exercise standing vs. seated! Plus you'll save a thousand dollars by using the band instead...
So if you are looking for safer, lower-impact alternatives to running (or using machines for your cardio interval workouts), then be sure to use the suggestions I gave today ;)
Crank it!
BJ
PS- The special LIMITED-TIME introductory offer for QUICKIE Workouts Vol I: One Exercise Workouts featuring 79 unique total body workouts involving only a single exercise, EXPIRES Thursday (tomorrow) @ 11:59 pm US EST. If you haven't downloaded the FREE "try before you buy" e-book, then be sure to do so ASAP by clicking the link below:
CLICK HERE FOR ONE EXERCISE WORKOUTS
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