Learn the art of the perfect squat with Matt Wenning. A 5 video tutorial series that’s a must for any gym goer.
Body weight circuits take just 15-20 minutes to perform, require no equipment, are extremely versatile and will get you burning fat faster than you ever thought possible. Even better, you can put one together in minutes using your favourite exercises and just a few simple rules. Follow the 20 PACES principle to create a perfect fat loss body weight circuit that you can perform anywhere.
This interval training workout is a true ball buster, but perfect for fat loss. Pick your exercise machine of choice, hop on and prepare to sweat. Personally I love to do this on a rowing machine.
NOTE: PEL stands for Perceived Exertion Level. 1 is hardly any effort, 10 is maximum effort.
1 x cardio machine
3 minutes warm-up at PEL 3
2 minutes warm-up at PEL 5
5 rounds of:
1 minute PEL 8-9 (the sprint)
3 minutes at PEL 3-4 (the recovery)
5 minutes … >> click title to read full article
Want to add more than 10 pounds of muscle to your frame?
Then you need to stop wasting your time with isolation exercises and base your weight training program around compound exercises.
What is a compound exercise?
A compound exercise is one that targets more than one muscle group.
Take the deadlift for example. This mass gaining exercise is wrongly thought of a back exercise. It’s not. Yes your back muscles are put under immense strain and are probably the major muscle group used, … >> click title to read full article
Interval training workout 4 is for intermediates/experts. Warning – it’s TOUGH!
Remember to use proper technique for all the exercises. No cheating.
1 x dumbbell (start with 10kg for men, 5kg for women)
1 x medicine ball
2 x resistance bands (interlink them for the band sprints)
10 x jump lunges (5 each leg)
10 x dumbbell clean and presses (10 each side)
10 x resistance band sprints
10 x russian twists with medicine ball
10 x spiderman pushups (5 each leg)
10 x burpees
Perform one circuit slowly … >> click title to read full article
Perform the circuit once through to warm-up, then 3 times through as fast a possible. Rest 60 seconds after each circuit, but don’t rest after each individual exercise.
1 x Dumbell (weight depends on your fitness levels but start with 10kg if you’re a man, 6kg if you’re a women)
3 x resistance bands (ideally use 3 but you can perform this with just 1. I’ll give you alternatives if you don’t have any)
15 x burpees
10 x one-arm dumbbell snatch (10 each … >> click title to read full article
Resistance band sprints are traditionally used to develop power and speed – but they are also perfect for fat loss.
The exercise goes like this.
Attach a resistance band to something solid like a tree.
Step into the other end of the band and place it around your waist.
Sprint away from the tree as far as you can, touch the ground then run backwards to the starting position.
Repeat until you pass out or throw up (optional)
Why Band Sprints Are Great For Fat Loss
This … >> click title to read full article