How to Do Mountain Climbers (Video)

Mountain climbers are a fantastic cardio workout for getting your heart rate going at the beginning of a workout. A lot of people use these exercises to lose weight, but they're incredible for cutting cycles as well. Check out this video that explains how to do mountain climbers and try them out for yourself.

Pro Bodyweight Workouts

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A quick home exercise routine to get the blood flowing

You don't have to pay for an expensive gym membership to get the heart rate up. Having a good set of weights at home is always useful, but not absolutely necessary. If you're interested in saving money, but still want to get your sweat on then this is the perfect website for you.

A quick home exercise routine that takes literally 12 minutes to complete is the following:

You can use a free online Tabata timer here or buy one from amazon here.

Set your timer to 12 rounds of 50 seconds work and 10 seconds rest. Each individual exercise is considered one round. Try and do as many reps as possible within the 50 seconds. Remember to write down how many reps you did so you can look back on it and try to beat your previous score. Repeat each exercise three times to complete 12 rounds.

Jump Rope or Jumping Jacks

Squats

Push Ups

Ab Crunches

And you're done with today's absolutely free home exercise routine!

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How to Do a Bicycle Crunch (Video)

Crunches are simple, effective, and the type of workout that you can really do anywhere, but variations let you target micro muscle clusters in a more isolated environment. The bicycle crunch targets the lower abs much better than a regular crunch. Check out this bicycle crunch video to see how it's done:

Take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review.

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How to Do Fire Hydrants (Video)

The fire hydrant usually works best as either a warm up or cool down exercise, but you can put it right in the middle of a workout routine to keep your heart rate up during your exercises. It's a great exercise for hip flexibility and strengthening your groin muscles. Here's a fire hydrant video so you can get a look:

Take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review.

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The 7 Day ELITE Daily Exercise Routine- Saturday Day 6

Day 6 – Saturday's daily exercise routine

Due to popular request, many people have been asking for a daily exercise routine. Our routine goes as follows:

Monday: Lower Body

Tuesday: Upper Body

Wednesday: Core and Cardio

Thursday: Lower Body

Friday: Upper Body

Saturday: Core and Cardio

Sunday: Active Rest

We'll be using the Tabata system, so be sure to have your Tabata timer ready.

I don't know about you guys, but I love cardio. This time you guys get to pick on what you'd like to do today for your daily exercise routine. As it's a Saturday and most of you guys have it off. Some suggestions are go for a run for 30 minutes to an hour, go down to your local swimming pool and do some laps for an hour, find some stairs and run up them for an hour.

Saturday: Core and Cardio

If you'd still like to keep things quick and simple, then set your timer for 15 minutes.

We're going to do 50 jump ropes and 50 bicycle crunches. This counts as one set. Do as many sets as possible within 15 minutes. You can do it!

Once you're done, congratulations! You've survived the week. We know you're sore and stiff, but don't worry. You're going to eventually stop noticing those aches and pains and become closer to your workout goals. We do have a special bonus for tomorrow, if you feel so inclined in trying it out. Other than that, enjoy the rest of your day and we'll see you on Monday. Remember to refer back to Monday's article and try and beat your personal best.

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The 7 Day ELITE Daily Exercise Routine- Wednesday Day 3

 Day 3 – Wednesday's daily exercise routine

Due to popular request, many people have been asking for a daily exercise routine. Our routine goes as follows:

Monday: Lower Body

Tuesday: Upper Body

Wednesday: Core and Cardio

Thursday: Lower Body

Friday: Upper Body

Saturday: Core and Cardio

Sunday: Active Rest

I hope you're as excited as I am about today's daily exercise routine.

Wednesday: Core and Cardio

Set your timer for 10 minutes. Jump back and forth 50 times and then do 50 jumping jacks. That counts as one set. Do as many sets as possible within 10 minutes. It helps to have a line on your floor that you can jump over and back to help you get even jump lengths.

After those 10 minutes are up, now it's time for your core workout. Set your tabata timer for three rounds of 50 seconds work and 10 seconds rest. You're going to do one exercise today, Mountain climbers, three times. 

You should be in a pool of sweat by the time you're through. Not bad for it only being 13 minutes long. Now get out there and enjoy the rest of your day. You can also come back in the evening to do this exercise again as there's no limit to how many times you can do this routine.

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One of the best exercise routines for abs

Are you looking to get flat abs or that sexy six pack to show off for the summer? Well, in one of our ab exercise routines we use a mixture of cardio and body weight training to help strengthen the abs. Cardio will help you get rid of that extra fat around your mid section and the body weight training will help you develop the strong ab muscles you are looking for.

In the beginning, you want to start off slow and not worry about how many sets you are able to do. One set is considered 50 jump ropes or, if you don't have a jump rope, 50 jumping jacks and then 50 ab chrunches. Your goal is to do as many sets as possible while keeping good form within 20 minutes. You can increase and decrease this time based on your schedule, but the main aim is for as many sets of 50/50 as possible with no break or rest in between.

It's going to be tough, but once you've completed it you'll feel like a champion and you'll quickly see the results. This routine is short enough that you can even do it twice a day.

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An Intense Full Body Workout Routine for Men

This is a workout that was crafted for beginners, and so it uses some pretty simple exercises to get you going. However, that's not to say that it isn't intense! Also, the title calls it a workout routine for men, but really women can give it a shot as well.

This is a great workout routine for the gym, and you should shoot for 3 times per week, with an off day in between each one.

The main point of this routine is to perfect our form, using slow, concentrated movements. So as you're doing each rep, give it two counts up, and two counts down.

Say you're doing a shoulder press. As you lift the weight, count 1 Mississippi, 2 Mississippi. Then as you lower it, again count 1 Mississippi, 2 Mississippi. Don't use too much weight, just add enough so that when you finish the final set you can really feel the burn.

Here's the full body workout you'll be doing 3 days per week:

Squat- 3 sets of 15

Stiff leg deadlift- 3 sets of 15

Seated calf raise- 3 sets of 15

Barbell bench press- 3 sets of 15

Barbell rows- 3 sets of 15

Shoulder press- 2 sets of 12

Standing alternating dumbbell curl- 2 sets of 12

Tricep pushdown- 2 sets of 12

Now take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review.

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A Gym Exercise Routine for Hardgainers that Actually Works

I spent some time in a post yesterday explaining how the term "hardgainer" is often a fallback for anyone who has trouble putting on weight. I honestly believe that anybody can build muscle mass, and if you think that you are a "true" hardgainer, do me a favor and stick to this gym exercise routine, then tell me you haven't gained anything.

As always keep your food intake up while you are doing the following 3 day a week workout, and don't try to lift more than you can handle. Check it out:

The "rep goal" listed for the following exercises is the total reps you should shoot for out of 3 sets. Remember that. When the rep goal says 25, that's 25 reps split between 3 sets. You might want to aim for 10, 10, and 5.

Now, here's the full body hardgainer workout routine you've been waiting your whole life for.

Squats: Rep goal-25

Deadlifts: Rep goal-15

Bench press: Rep goal-25

Overhead press: Rep goal-25

Dumbbell rows: Rep goal-25

Barbell curl: Rep goal-25

Dumbbell bench press: Rep goal-25

Barbell rows: Rep goal-25

Dumbbell curl: Rep goal-25

Calf raises: Rep goal-45

Weighted situps: Rep goal-45

Side bends: Rep goal-30

20 rep squats: Rep goal-20

Once you are able to hit the assigned rep goal in a maximum of 3 reps, add 10 more pounds of weight for that exercise.

You should be doing this 3 days a week on nonconsecutive days for best results. And don't miss the eating plan for hardgainers to make sure you maximize that muscle gain.

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Full Body 100 Rep Workout Routines

In a previous post we talked about the 100 rep shocker routine. That time we only talked about arm workouts. In this one we're going to take the concept higher so you get a concentrated, powerful full body workout routine that will boost your muscle mass and give you a more vascular, ripped appearance.

Here are the quick guidelines for the 100 rep workout routines one more time:

Do at least 40 reps, more if you can. Subtract that number from 100 and rest for that many seconds. (50 reps= a 50 second rest). Then do the same thing, adding your rep count to the first time.

That's it. It's intense, difficult, and it will make you feel like a beast at the end.

For the following full body workout, do each exercise as explained above, then rest 3 minutes before moving onto the next exercise.

Full Body 100 Rep Workout

leg press calf raise

cable tricep extension

hammer curls

dumbbell lateral raise

barbell shrugs

incline bench press

lat pull down

leg press

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7 seconds to a Flat Stomach - The truth behind toning your abs

By Paul J.O'Brien

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.

www.Strong-in-7-Seconds.Com

“Crunches. He’s going to tell me to do lots of stomach crunches isn’t he? Man if I hurt my neck doing another pointless crunch I swear I’m gonna….” That is what many people think when they first hear someone telling them the secret to flat toned abs. And I’m right there with you. Crunches are boring, unproductive and shockingly ineffective compared to the two techniques I’ll reveal later in this article.

The truth is the most effective abs exercises are performed Standing Up. But no gym instructor or personal trainer will tell you that and the reason is, most don’t know. Pilates and stability ball instructors are perhaps closer to the secret of the six pack than anyone else. In both, you are taught basic pelvis and abdominal tension, but they never get further than that. They never get to the good stuff.

The secret to a well toned waist, a firm trim tummy, and strong sexy six pack – is all contained in 1 word - Isometrics. Isometrics, defined as the contraction of a muscle without moving the joint, is the scientifically proven fastest way to build strength and muscle. I explain all the science and the proven techniques to carve a sexy six pack in seconds in my step by step 7 week course, 7 Seconds to Build A Perfect Body, the Scientifically Proven Method for Transforming Your Body in Just Seconds! Over 250 pages and filled with more than 100 photos it will transform your body from your face down to your toes, sculpting your physique and letting you develop astonishing strength with just seconds of exercise.

But in this article I am going to give away two of my key techniques to carving inches out of your waist!

Before I explain step by step how to perform an isometric contraction for the waist I wasn’t to explain a little bit about the actual muscles you will be working. One you will be familiar with, and it’s the less important of the two. The other, well it’s crucial for developing a flat stomach.

In the following exercises we will be working the Rectus abdominus and the Transverse abdominus. The Rectus is commonly called the six pack. It’s a sheet of muscle running from the base of the rib cage (sternum) the pelvis. It gets the six pack look from the tendons running across it. Here’s the thing though – the rectus naturally curves outwards when developed – meaning you get a muscle belly!

So how do you keep it in tight and flat and develop the coveted washboard look? That is where my friend the transverse abdominus comes in. He connects the rectus to the lower back and effectively pulls the abs inwards, towards the spine. The problem is very few people even realise they have one, and those that do don’t know how to train it.

Well here’s how….

The 7 Second Stomach Flattener

1. Stand or sit tall and straight.

2. Breathe in and as you do so pull in your stomach.

3. Keep this tense and held in place

4. Contact the abs as hard as you can, you rib cage will dip down slightly and your pelvis may rotate upwards

5. Breathe out making an “sssss” – this will cause inter-abdominal contraction

6. Continue this for 7 seconds.

7. Once finished keep the stomach in tight and repeat ten times.

8. Do NOT relax the stomach until completely finished all 10 reps.

The All Natural Tummy Tucker *Do this ONLY on an Empty Stomach*

1. Stand up straight with your feet wider then shoulder width.

2. Exhale all the air form your lungs

3. As you do so bend over as though trying to touch your toes

4. Once you are as low as you can bend and have breathed out all the air you can, pull in your stomach as much as you can

5. Hold this tension and slowly stand up

6. You want to keep you stomach in as tight as you can

7. Tense your stomach keeping it in tight.

8. Hold for ten seconds.

9. Slowly relax and capture your breathe

10. Repeat 10 times.

That’s it. You just need those two exercises and they can be performed virtually anywhere. You can practice in the shower, in the car, in the office, anywhere.

Now I will mention one thing – you won’t see visible results if you have a high body fat %. You will of course feel the results and quickly too. Your stomach will naturally begin to pull inwards, and become firmer. But guys you need your body fat % close to 8% and gals you need it about 12% to really see chiseled definition.

The best way to do this is enjoy a nice walk, first thing the morning before breakfast. Refreshing, invigorating and slimming, and combined with these two exercises which will improve digestion and fat burning you’ll be trim and slim in no time.

If you'd really like to improve your health you can get in the best shape of your life using these same principals and enjoy the most effective and intense workout of your life when you follow my step by step 7 week course, 7 Seconds to Build A Perfect Body, the Scientifically Proven Method for Transforming Your Body in Just Seconds! Over 250 pages and filled with more than 100 photos it will transform your body from your face down to your toes, sculpting your physique and letting you develop astonishing strength with just seconds of exercise.

All the best,

Paul J.O'Brien 

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.

www.Strong-in-7-Seconds.Com

www.Isometric-Training.Com

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About the Author: Paul J.O'Brien is an international recognized expert in Isometric Training and physical performance, a certified personal trainer, licensed acupuncturist and western clinical medic and writer. Paul is the author of "7 Seconds to A Perfect Body,” which teaches you how to develop a lean muscular physique without drugs, supplements or equipment using secrets of the forgotten founders of fitness. Learn how to get rid of stubborn fat, increase your lean muscle tissue, sculpt your physique and skyrocket your strength by visiting: www.Strong-in-7-Seconds.Com

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Why Your Lower Abs Workouts Aren't Getting Results

Why Your Lower Abs Workouts Aren't Getting Results

For people who are trying to get themselves in shape, one of the biggest questions is what are the best lower abs workouts you can do. The abs are a common problem area for many people who work out. Sometimes it seems like no matter how many exhausting exercises you do, your stomach just won't flatten out. Many people do all sorts of abdominal workouts that do nothing to make the lower portion of their belly less flabby and soft. Naturally, this can lead to a lot of frustration. Plenty of people go in wanting to get an attractive washboard stomach and become disappointed when their routine doesn't seem to be yielding any positive results.

The abdominal area contains a group of muscles that comprises the upper and lower abs, as well as the obliques. This is often the first area that both men and women try to work out, but it tends to be one of the more difficult. This has led many people to make the false assumption that getting a fit set of abs is a lost cause—something only the most dedicated people can ever hope to do. But the truth is that it's just hard to work out the lower abs because most abdominal exercises aren't designed to target them. Sure, you can do lots of situps and crunches and get great results for the upper portion of the stomach. But the lower area will remain pudgy unless special attention is paid there as well.

Don't despair, though. This hasn't gone unnoticed by fitness professionals. The demand for flat abs has led many to do some research into the kind of exercises required to get such results. Now there are a number of lower abs workouts that are known to do the trick. They're separate from some of the more common workouts, but they're necessary if you want to achieve your goal. Don't let the little bit of extra work deter you; lower abs workouts aren't much more difficult than your standard situps. One great thing about them is that you can use them to build strength without weights, using only your own body. Of course, some extra resistance can be applied if you like.

Alternating Leg Walks

One good way to work out the lower abs is to perform alternating leg walks. You start this exercise on your back with your hands under your butt. Make sure both palms are facing the floor. After a few deep breaths, contract your lower ab muscles and lift one leg up at a 90-degree angle. Lower this leg until it is just a few inches off the ground, while simultaneously lifting the other into the air. You have to do this exercise slowly in order for it to be affective; go too fast, and the momentum renders the entire process useless. Alternate lifting both legs about eight to 10 times each. As your abs get stronger, you'll find yourself able to do more and more reps.

Other effective lower abs workouts can be found all over the internet. Most of them are just as simple as the alternating leg walks technique. When it comes to achieving that flat belly, there's really nothing more efficient.

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300 Spartan Warrior Workout PART 2

There's another video on here showing the intense 300 spartan warrior workout, but I feel this video gives you a lot more options to work with. I also prefer the setup of the routine. In the first Spartan workout video LeanBodyLifestyle recommended doing 50 reps for each exercise, and 6 different exercises for 300 total reps.

This video suggests 30 reps per exercise and 10 different exercises. Now, I'm in shape, and 50 for each rep was HARD AS HELL!!! For several of the last sets my muscles were well past maxed out. 30 reps per set gives you intense muscle fatigue and allows you to spread the workout over your entire body more evenly. I'm a proponent of this style, but you're free to choose your own path. Remember - you don't need a high priced gym membership to get results. Strength without weights is the new era of fitness.

Here's the vid:

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300 Warrior Workout Video - Ultimate Bodyweight Workout

I ran across this video while looking for new workouts to try, and the person in the video doesn't look too impressive, I'll be honest. I tried that workout though and IT KILLED ME!

He adds several comments on the video as it goes, and he's correct. Ever since the movie 300 came out a few years ago everyone has this idea of the Spartans as well oiled, perfectly tanned muscle machines.

The truth is they probably didn't have such a well defined physique. What they DID have was raw, brutal power and the ability to move quickly, endlessly, and with intensity.

This is what should define an athlete, not the way they look. Anyone can learn how to get real, raw strength without weights just by watching this.

I challenge you, try this workout and post a comment with your time.

Try it for yourself and see if you can even come close to finishing.

This is the only 300 Spartan workout you need.

And don't miss my one and only Somanabolic Muscle Maximizer Download and Review to get the inside scoop on how this program can transform your body.

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Power Warrior Workout With Zuzana

I found this video recently from Bodyrock. This is an incredible power workout that Zuzana is doing that really tears up the abdominals, thighs, and gluts.All of this adds strength without weights or other gear.

Those burpees are not easy with the pushup in the middle. Above all, this girl has a tight, ripped body so you know those exercises are working for here.

I make a point to try out each one of these workout videos before I put them up on Strongman Exercises for Athletes so that I know they work. I was experiencing a hot burn in my thighs after the entire thing, and today they feel a little bit tighter, definitely stronger.

The thing to remember with bodyweight exercises is that innovation is key. I had never seen that style of leg raises before, but it is incredible once you get it going.

Have you seen my Kyle Leon Somanabolic Muscle Maximizer Review?

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4 Basic Strongman Exercises for Athletes

You know the scenario. It's late, there's nothing on TV, your thumb is starting to max out from flicking the button on the remote, and suddenly, SUDDENLY, you come across some guys who looks like the Incredible Hulk flipping a car with his bare hands.

These World's Strongest Man Competitions are a spectator's delight- you almost HAVE to watch as these incredible athletes shred through the laws of physics by flipping 700 pound tractor tires, pulling semi trucks with just a rope and some grunting, and heave massive stones with less effort than you take to get out of bed in the morning.

The thing is, there's no reason for Strongman exercises to be just a spectator sport anymore. The techniques used can stand to benefit ANY athlete in ANY sport. Why? Because Strongman exercises are about using the entire body to pull of a task, and more importantly they're about innovation. 

Strongman is About Innovation 

There may be a prescribed formula for how you are supposed to do a squat or a dead lift, but when you're flipping a tractor tire over, you have to come up with your own set of rules, based you YOUR own strengths.

So what if I told you that there was an easy way for you to practice these techniques at home? What if there was a way for you to acquire the same mental and physical toughness that those guys on TV have?

If you don't believe me, just read on. Hell, I'll even tell you where to get the supplies. These workouts are the apex of what it means to get explosive strength without weights.

Strongman Exercises for Athletes

 

Keg Toss

Let's start with the basic overhead keg toss as our first exercise. As always, it's important to do a thorough warm-up first. The keg toss is absolutely perfect for for getting that EXPLOSIVE power in your hips and shoulders. 

 

Farmer's Walk

This simple workout builds structural strength, shoulder strength, and grip strength. It powers your obliques and upper back like no other workout I've ever seen. You'll get a lot of extra stability in your knees and ankles to boot.

 

Backwards Sled Pull

For posterior chain strength, nothing beats a backwards sled pull. Use any heavy object; no need to dish out for a real sled. You can use your tractor tire from the tire flip exercise and a rope in a pinch. Face the sled, pick up the rope, and pull the thing backwards.

 

Tire Flip

One of the oldest Strongman events, the tire flip is a total body workout for athletes; it trains you to use different muscles simultaneously to complete your goal. The great thing about the tire flip exercise (and all of these Strongman workouts) is that it forces you to innovate in your technique. There is no one way to flip a 700 pound tire!


Don't miss my Somanabolic Muscle Maximizer Review!

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