Health and Fitness

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Here are the five best upper body kettlebell exercises that you can do with only KBs.

The first exercise is the Clean Press. In this exercise you are going to work your shoulders a lot, your chest when you press overhead, as well as your triceps. By doing this one arm exercise you will be less likely to develop imbalances when you train.

The second upper body KB exercise is a rowing exercise. In this one-armed row, a greater emphasis will be placed on minimizing the rotation and using your abs a lot more to help achieve this. You will be loaded on one side, so your abs will have to work extra hard to prevent any excessive rotation in his torso.

Another exercise that really works the upper back and the shoulders is the kettlebell snatches. This is an explosive total body exercise and in fact, you will find that all the KB exercises work your entire body.

The next kettlebell exercise is the overhead press. So you will clean the KB up to your shoulder, keeping your arm nice and tight so as to not overexpose your shoulder and then press the KB up nice and high, and then back down to your shoulder and repeat. As you are completing this exercise you want to keep your body as tight as you possibly can, using your abs. So, try not to rotate or bend.

The last exercise is the floor press. This will be as close as you get to doing a regular chest exercise when you’re working out exclusively with kettlebells. So, you are lying down on the ground and pressing one arm up at a time. And because you will be lying down on the ground, you are removing your legs from the exercise, requiring a lot more power to come from your upper body. You’ll find that you get quite a bit of front delt, chest, tricep, and ab work in this exercise.

There you have the five best upper body kettlebell exercises that each give you maximum total body benefit from a single exercise.

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This is the interval section for phase 2. Interval training is when you do a period of hard work followed by a period of easy work. Although I do prefer the stationary bike for interval training, I’m going to demonstrate on the treadmill how to properly do interval training workouts in phase 2 of my Turbulence Training workouts.

A good time to do your interval workouts is immediately after your strength training session. That way you only have 3 full training days per week.

With that being said, after you’ve finished strength training workout “A”, you’ll move into the interval portion for workout “A”. Start by warming up for 5 minutes at a progressive pace and then you are going to go 45 seconds at a hard 8.5-9/10 intensity level, followed by 90 seconds at an easy 3/10 intensity level. You want to make sure you bring it down to a nice and easy pace during your recovery. This will ensure that you are able to go really hard during the hard portion. That counts as one interval and you will repeat that 5 more times for a total of 6 intervals.

For interval workout “B”, you’ll again start with your 5 minute warm-up and then move into 60 seconds of hard work followed by 90 seconds of recovery. This time, however, your hard interval will not be as difficult at it was in interval workout “A”, but still at a pretty good pace that allows you to do 60 seconds of hard work.

As a side note, you always want to be able to finish your interval. If you can’t, then you need to bring the intensity down.

When you come down to your recovery interval, it should always be at the same intensity, and always be very easy. So, no matter which interval workout you are going to be doing, you will always come back to the same easy level intensity for your recovery period. Again, you are going to repeat the intervals in workout “B” up to six times and then finish off with a cool down.

Finally, for workout “C”, you will do another high intensity workout. However, this time instead of using intervals, you are going to do 20 minutes of hard cardio at a pace you can only manage for about 20-25 minutes. So, start off with a nice warm-up, do your 20 minutes of hard cardio, and then finish off with a cool down.

That’s it for all the interval training for Phase 2 and you’re now ready to move on to Phase 3.

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:

http://www.TurbulenceTraining.com

And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:

http://www.ttmembers.com

For the most effective exercises to burn belly fat and get ripped abs, visit:

http://www.turbulencetrainingforabs.com

To see real people just like you lose weight fast, visit:

http://www.transformationcontest.com

Duration : 0:3:3

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SPIRITUAL MARTIAL ARTS (SMA)

As of the date of this video, this is my favorite strength routine that is best for developing yourself as a Spiritual Martial Artist. To complete the workout, add in 10 min. or more of cardio before strength training. Add in 30 min. or more of combat technique training after the cardio, add in 30 min. of gymnastics training after the combat technique training, perform this 30 min. basic strength training, and then perform 30 min. of flexibility training.

PUBLISHED BOOKS BY AUTHORED BY SIFU FREDDIE LEE

1) “Living the Way” Finding love, happiness, and peace in modern society by living the simple life.
https://www.createspace.com/3494377
2) “Spiritual Martial Arts” Showing the way towards peace and spirituality through Martial Arts.
https://www.createspace.com/3497020

All books are only $10. If you would like a signed copy send payment and shipping information via PayPal to FreddiesModernKungFu@live.com. There is a shipping charge of $2 for domestic U.S. orders.

If you would like to save money I can email you the PDF. File for only $5. Payment will be accepted via PayPal.

THE TAO OF FREDDIE’S MODERN KUNG FU

The Tao of Freddie’s Modern Kung Fu (FMK) is a Spiritual Martial Arts and Spiritual Life Development Academy on YouTube.com that specializes in the development of the body, mind, and soul. Freddie teaches on all aspects of life. Freddie’s Martial Arts teachings are highly inspired by Bruce Lee’s Tao of Jeet Kune Do and his life lessons come from his innate wisdom within that had been sparked by his understanding of the ancient wisdom of Eastern Philosophy, specifically Buddha, Lao-Tzu, Chuang Tzu, Lieh Tzu, Osho, J.Krishnamurti, Eckhart Tolle, Tao, Zen, Tantra, Abraham Maslow, Erich Fromm, and others.

Freddie is serving the public as a:
1) Fitness Trainer
2) Martial Arts Instructor (Private)
3) Relationship Counselor
4) Spiritual Guide

Personal and private instruction is available in Evanston, IL and Chicago, IL. Private Fitness and Technique lesson videos can be created for a fee. Visit my website for details.

If you want to learn combat techniques privately with me online watch this video:
http://www.youtube.com/watch?v=u7M78jJnF9w

Email: FreddiesModernKungFu@live.com
Website: http://www.freddiesmodernkungfu.com
FACEBOOK: http://www.facebook.com/freddielee28?ref=profile
TWITTER: https://twitter.com/FreddiesKungFu

RECOMMENDED WEBSITES TO STRENGTHEN YOUR MIND AND SPIRIT

OSHO one of the greatest sages ever:
http://www.youtube.com/user/oshointernational?blend=1&ob=4

Tao Te Ching:
http://www.wright-house.com/religions/taoism/tao-te-ching.html

J. Krishnamurti:
http://www.youtube.com/user/seastarwatcher

Eckhart Tolle:
http://www.youtube.com/user/EckhartTeachings

Farhan Khan exposing the Illuminati:
http://www.youtube.com/user/FarhanK501
http://www.youtube.com/user/FarhanK502

Noreagaa, Wake up Project:
http://www.youtube.com/user/noreagaaa

Daniel Suelo, Living Without Money:
http://sites.google.com/site/livingwithoutmoney/

Free books on Buddhism.
http://www.budaedu.org/en/

Watch Free Documentaries Online at:
http://www.documentary-log.com/

FMK FRIENDS NETWORKING WITH SIFU LEE

Combative Corner:
http://combativecorner.wordpress.com/

Black Belt Thinking:
http://www.black-belt-thinking.com/index.html

Duration : 0:10:0

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To start off workout A from the Turbulence Training intermediate workout, we will start out with a superset of dumbbell split squats and dumbbell incline chest presses.

So, for the split squat you will get in a split stance, which is a slightly exaggerated step. Hold the dumbbells by your sides. However, if you are new to this exercise then you can do the split squat without weights or do it next to a wall or a beam to get some balance. The lead leg in this exercise is going to do all of the work. You will be balanced on the ball of your back foot, and a lot of weight is going to be on the heel of your front leg. So, in a nice proud position, drop straight down, letting your knee drop just above the ground, and then drive through the front leg to come back up. Complete all 8 repetitions for one side and then switch to the other side. You will know if you are using too much weight if your chest is sagged forward and your posture is deviated from what it should be.

Moving right into the dumbbell incline chest press, set the incline at about 45 degrees and place the dumbbells at chest height. Press up and in, and then down and out for 8 repetitions. Now rest one minute and then repeat 2 more times for a total of 3 supersets.

In the second superset of workout A you are going to do 15 repetitions of two bodyweight exercises, the stability ball leg curl and pushups. For the stability ball leg curl, you want to push your heels into the ball and bridge your hips up, using the back of your legs to curl the ball in while keeping your body in a straight line.

After all the repetitions for the leg curls are done, move without rest into pushups. If you cannot do 15 regular pushups, then do kneeling pushups. With your abs braced and body in a straight line, bring your chest to the floor and then drive through your triceps, shoulders, and chest to push back up. Again, rest one minute and then repeat 2 more times for a total of 3 supersets.

In the final superset of workout A, you’re going to do a difficult abdominal exercise, the stability ball jackknife, followed by a very difficult upper back exercise, the dumbbell rear deltoid raise.

To get into position for the stability ball jackknife, place your elbows on a bench and your feet on a stability ball, keeping your body in a straight line. Once you’re in position, brace your abs, and tuck your knees up to the chest and then back out. Repeat this for 10 repetitions in total.

Immediately following the jackknives, you will perform 10 repetitions of the rear deltoid raise. For this, you will bend your knees, push your hips back, brace your abs, and keep your chest up. Next, bend forward a bit and then raise the dumbbells out to the side, squeezing the shoulder blades together at the top of the movement. Make sure you are nice and controlled going both ways. This exercise will work the back of the shoulder, which tends to be a very weak spot for individuals who sit at a desk all day. Rest one minute and then repeat the superset 2 more times for 3 in total.

You can then move on to the interval training portion of the workout and then finish off with stretching. That’s workout A from the intermediate Turbulence Training program.

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.turbulencetraining.com

And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
http://www.ttmembers.com

For the most effective exercises to burn belly fat and get ripped abs, visit:
http://www.turbulencetrainingforabs.com

To see real people just like you lose weight fast, visit:
http://transformationcontest.com

Duration : 0:4:25

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Go to http://BuildMuscleBurnFat.info/ my FREE workout plan Build Muscle and Burn Fat FAST AS HELL!

What if I told you that you could burn more fat by doing less cardio? Well, with High Intensity Interval Training (also known as HIIT) you can do just that, burn more fat while spending less time in the gym. In this article I will explain how to get the best results from this new and cutting-edge type of cardiovascular training.

You have probably been told, just like the rest of us, that in order to burn the greatest amount of fat you need to do cardio for 20 to 60 minutes at a moderate intensity. This will indeed melt the fat away, but HIIT is a more efficient and athlete-friendly way to train and burn fat at the same time.

How HIIT Works

With HIIT, you will be working harder than you normally work but for about a quarter to a half of the time that you would normally spend on the cardio machine of your choice. HIIT is so intense and effective that you only need 15 to 20 minutes, tops!

Here’s What You Do:

Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm-up.

Then take time to stretch properly and you are ready to begin.

Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your Maximum Heart Rate (MHR).

Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.

Or do like me and jump as high as you can, as fast as you can for 30 sec and rest for 30 sec

Do this for no more than 15 minutes.

After that finish your workout by cooling down for 5 minutes and thoroughly stretch afterwards.

If you perform this right I guarantee that you will be totally exhausted after 20 minutes of this.

Benefits Of HIIT

A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!

The Reason HIIT Is So Successful Is This:

When you work at a high intensity, you burn more total calories per pound of body weight.
High Intensity workouts such as weight training and HIIT boost growth hormone levels.
Elevates the body’s metabolism throughout the entire day!
What does this mean for you? The more calories that you burn in a day, the more weight you are able to lose. Even if weight loss is not your goal, HIIT is for you. Athletes will see better gains from doing HIIT cardio as opposed to traditional cardio.

Unless you are training for a marathon, you do not keep a constant pace during your sport. All sports whether it be soccer or football, even baseball or basketball have a point where you need to change gears and hit a full sprint.

HIIT will not only help your cardiovascular system, but will train the anaerobic ATP/CP system as well. Not only will you increase your cardiovascular endurance, but improve your raw speed and explosiveness as well!

What Is ATP?
Otherwise known as Adenosine TriPhosphate, ATP is critical to the release of energy. ATP is an adenosine-derived nucleotide that supplies large amounts of energy to cells for various biochemical processes, including muscle contraction and sugar metabolism, through its hydrolysis to ADP.

Conclusion

I will let the study speak for itself. HIIT provides a more effective workout in much less time! Everyone can benefit from HIIT cardio, whether it be the person who is trying to lose weight or the professional football player training for the upcoming NFL season! Give HIIT a try and I am sure that you will not go back to the traditional way of performing cardio again!

Thank you, and if you have any questions or comments, please e-mail them to me via Twitter at http://twitter.com/BCarterMusic

Go to http://BuildMuscleBurnFat.info/ my FREE workout plan Build Muscle and Burn Fat FAST AS HELL!

EXERCISES FOR SUPER FAST FAT BURNING AND MUSCLE BUILDING !!!!

Duration : 0:2:47

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Here is another episode in diet vs. exercise. Today in the diet corner we once again have Brad Pilon, this time he will be snacking on 2 espresso brownies each weighing in at around 300 calories and he’ll wash that down with a 700 calorie Starbucks frappacino.

Representing the exercise corner, I’m going to perform a series of 1-armed kettlebell swings with a 35 pound kettlebell.

As Pilon gulps down the frappacino, I am working very hard at a pace neither I nor any other individuals in the gym would typically go at. The point here is that individuals can mindlessly consume calories before and after meals and it not even register with them.

Now that Brad has finished off both of his snacks and consumed nearly 1400 calories, I have completed 60 snatches of the KB swings and burned about 50 calories. Although the kettlebell swings did burn a lot of calories, in a
short amount of time, it pales in comparison to the calories Pilon took in.

The results speak for themselves and t is very apparent that diet once again wins the battle in diet vs. exercise. This is precisely why individuals who go to the gym and work really hard for an hour are not going to burn fat if
they are consuming so many calories mindlessly. You just can’t out train a bad diet.

Visit Turbulence Training to get your FREE sample fat burning workout.
Click here to get started:

http://www.TurbulenceTraining.com

And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:

http://www.ttmembers.com

For the most effective exercises to burn belly fat and get ripped abs vist:

http://www.turbulencetrainingforabs.com

To see real people just like you lose weight fast visit:

http://www.transformationcontest.com

For daily fat loss workout updates and controversial fat burning tips, visit:

http://www.TTFatLoss.com

Duration : 0:4:35

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This is workout C of the TT Bodyweight Cardio program and it is truly cardiovascular exercise done with only bodyweight exercises, so no equipment is necessary. These exercises will help to improve your strength and mobility much better than any regular cardio training could.

The Crazy 8 Bodyweight 300 Cardio Circuit encompasses 8 bodyweight exercises in circuit fashion that you are going to go through 3 times. Between the number of repetitions and in the number of seconds held it’s 300 total seconds and repetitions each time you complete a circuit.

So start with 60 classic jumping jacks at a nice and fast pace. Go out to the balls of your heels and back in, and be sure that your hands go up above your head and then immediately down into spiderman pushups. A spiderman pushup is a regular pushup and as you go down, your knee comes up to your elbow, alternating sides.

Once you get up, you’re going to do walking lunges. Step out and down, walking forward in a straight line, while getting a stretch in the hip flexor region.

After you’ve completed your walking lunges, you’re going to go down and do spiderman climbs. To do these, start in the pushup position, and bring your foot up beside your hand or whatever you’re comfortable with given your flexibility. So, if you’re inflexible, then just go half way and work your way up. Always keep your abs braced and your hips low.

After the spiderman climbs, place your back against a wall and go into a squat hold. Push your back against the wall and hold that position for 45 seconds, while keeping your hands by your side.

Follow this with a plank hold for 60 seconds, breathing normally and abs braced. At this point, there will be a lot of mental toughness happening, because you will be very tired.

After the plank, you will perform 5 burpees. So, from a standing position go down, push out, pushup, in, jump, down, out, pushup, in, jump. Finish off by running in place with high knees, performing 25 repetitions for each side.

After finishing the highknees, you can rest one minute before repeating the circuit 2 more times. You may be wiped out after that, but if you want you can still add on 15 minutes of high intensity cardio at the end of the workout. So for this workout, you’re going to go as hard as you can for 15 minutes at a pace you couldn’t last any longer at 20 minutes.

I know you’re going to love that workout, let us know what you think on the TTmembers.com forum.

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.turbulencetraining.com

And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
http://www.ttmembers.com

For the most effective exercises to burn belly fat and get ripped abs, visit:
http://www.turbulencetrainingforabs.com

To see real people just like you lose weight fast, visit:
http://www.transformationcontest.com

Duration : 0:4:25

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Here are my 3 favorite abdominal exercises in which none involve lying on your back and curling your shoulder blades off the ground, or any type of movement that requires you to perform hundreds of situps while lying on the ground.

These 3 ab exercises can be performed in circuit fashion for an excellent abdominal workout that will work your abs really well and help burn belly fat without placing stress on your lower back.

The first exercise is the ab wheel. To begin you want to put your knees on the ground and place your body in the upright position. Rollout, keeping your back straight, while squeezing your abs and then return to the starting position. Repeat.

Next, you will immediately move on to stability ball jackknives. There are all sorts of variations of this exercise. For example, you can rest your elbows on a bench with your feet on a stability ball, placing your body in a plank-like position. In this case, you will brace your abs and tuck your knees into your chest and then back out.

To make this exercise even more difficult you can do one-leg stability ball jackknives. So, when one leg tucks in, the other kicks out.

You may also want to try stability ball jackknives with a bit of rotation. This will involve bringing your knees to one side and then to the other.

Another alternative is to perform stability ball jackknives with your hands on the ground, with an additional push up added in for good measure.

The final abdominal exercise in this circuit is the cross body mountain climber. Instead of the regular mountain climber where you bring your knees to your chest, with the rotation you are going to bring your knee to the opposite elbow. This way you include a rotation element and work your abs extra hard.

These abs exercises will give you great results, burn belly fat, and get you ripped abs!

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.TurbulenceTraining.com

And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
http://www.ttmembers.com

For the most effective exercises to burn belly fat and get ripped abs, visit:
http://www.turbulencetrainingforabs.com

To see real people just like you lose weight fast, visit:
http://www.transformationcontest.com

For daily fat loss workout updates and controversial fat burning tips, visit:
http://www.TTFatLoss.com

Duration : 0:2:33

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Youre about to discover an amazing medicine ball abdominal exercise circuit published in Men’s Health Medicine magazine from the December 2008 issue.

If you’ve seen the magazine, then you will have seen there are a lot of crunches and even some sit-ups in there. But, if you’re not an advanced college athlete, then you probably don’t need to be doing those exercises. You especially want to avoid those types of exercises if you sit at a desk all day and have lower back problems.

So, I’m going to take most of the exercises from that program and do them in this circuit, but replace the sit-ups and crunches with alternative versions that are still effective for your abs, but easier on your lower back.

This is going to be a 10 exercise circuit, with 20 repetitions per exercise. If you’re advanced, then you can use a medicine ball; otherwise you can use a basketball, or a soccer ball.

You will start the medicine ball abdominal circuit with the big circles exercise. So, place the ball above your head and then bring it down and around, and up the other side, and then around again. Continue this motion for 10 repetitions, and then switch directions for another 10 repetitions.

The second abdominal exercise is the Woodchopper. To perform this exercise, place the ball out in front of you and swing the ball straight up and down, making sure to squat down while bringing the ball down. Repeat for 20 repetitions.

Once you’ve completed all of the Woodchoppers, then move on to the Golf Squat Chop. Start with the ball beside your head and then bring the ball down to the opposite foot and then right back up. As you are returning the ball to the starting position, be sure to twist your hips slightly and raise that opposite foot. Complete 10 repetitions for each side.

After the Golf Squat Chop, you’ll move onto the Squat Press. With the ball in front of you, squat down, and on the way up, press the ball above your head. As you squat down, bring the ball down with you and then back up again. Again, perform this exercise for 20 repetitions.

Next up in the medicine ball circuit is the Plank Rollout. To do this abdominal exercise, place your elbows on the medicine ball, and then roll the ball out and in while in the plank position. Complete 20 repetitions for this exercise.

Once you’ve finished all the repetitions for the plank rollout, quickly move on to Mountain Climbers. Place your hands on the ball while down in the push-up position, and bring your knee up to your chest, performing 10 repetitions per side.

The next exercise is the McGill Crunch, named after Dr. Stuart McGill. In this abdominal exercise, one leg is bent which helps to take the stress off of the lower back. So, lie flat on your back, with one knee bent and place the ball above your head. Next, you will curl up, just lifting your shoulders up off the ground, and then back down. Perform 10 repetitions for each knee.

After the McGill crunches, you’ll move onto a diagonal Lunge Chop. For your starting position, stand with your feet hip width apart, and the ball raised above your head. Now, you will step into a forward lunge and swing the ball diagonally across your body, and then back up. Be sure to alternate sides, completing 10 repetitions per side.

Next, you’ll perform the Medicine Ball Rollout. So on your knees, place your hands on the ball in front of you. Roll the ball out, making sure to keep your back nice and straight and then back in. In this ab exercise you do not need to go out very far, but just enough to feel a stretch in your abdominals.

Finally, you’ll finish off with the medicine ball Jackknife exercise. Again, you will be using a shorter range of motion. To get in position for this exercise, place your body in the push-up position, place your feet on the ball, and then bring your knees in as much as possible. Perform 20 repetitions and that’s it!

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.turbulencetraining.com

And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
http://www.ttmembers.com

For the most effective exercises to burn belly fat and get ripped abs, visit:
http://www.turbulencetrainingforabs.com

To see real people just like you lose weight fast, visit:
http://www.transformationcontest.com

Duration : 0:4:30

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Technorati Tags: ab, abs, belly, bodyweight, burn, exercise, exercises, fat, fitness, gain, lose, loss, muscle, pack, six, training, turbulence, weight, workout, Workouts

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If you want to get a slim stomach and six pack abs, then you need to stop wasting your time on useless crunches and dangerous sit-ups. Instead, you need to focus on 21st Century ab workout exercises to get more results in less time.

Heres an effective four-exercise Pre-Fatigue Abdominal Circuit where you are going to fatigue the abdominals with classic endurance exercises and then follow it up with a dynamic moving exercise.

In the first exercise, start with a simple abdominal plank, holding that position for 45 seconds while bracing your abs, breathing normally, and maintaining your body in a straight line. That will pre-fatigue your abdominals for the second exercise.

Next, you will perform stability ball jackknives for 15 repetitions. At this point in the workout, your abs will be slightly fatigued from the previous exercise, so pay special attention to your form. This is the perfect combination of abdominal exercises to help you strengthen your abs and build the six pack muscles.

(Of course, you also have to do interval training to burn belly fat and find the right diet to help you lose belly fat. I highly recommend you stick to whole, natural foods to lose stomach fat and use short, burst interval training to burn fat in less than 20 minutes, only three times per week.)

The third abdominal exercise in the circuit will fatigue both the obliques and abdominals and is called the side plank. While holding for 30 seconds per side, be sure to maintain your body in a straight line, keeping your hips up, and your chest rotated outwards.

Brace your abs to work them harder than ever. This simple exercise is far more effective than crunches, and works your obliques extra hard. Plus, the side plank pre-fatigues your obliques for the final exercise.

The last abs workout exercise in the circuit is the cross body stability ball mountain climber. To get into position, place your hands on the floor, your feet on the ball, and bring your knee across your body to your opposite elbow. This is a powerful exercise for your six pack abs and obliques.

Once completing the Pre-Fatigue Abdominal Circuit, go through and complete it 2 more times for a total of 3 circuits. Youll be shocked at how hard you can work your abs without situps, crunches, or any of the ab gadgets that are really just a waste of money.

All you need is your bodyweight and an exercise ball to work your abs as hard as any pilates or yoga session, or as hard as any $39.95 infomercial machine.

After finishing the abs exercises circuit, do 5 minutes of fat burning Bodyweight squats, completing as many reps as you can do within that time frame. So, for example, you may choose to do sets of 10, 20, go to failure, or 30 seconds on, 30 seconds off.

It doesn’t really matter, as long as you are focused on form and going at a steady pace. In terms of hand placement, you can put them down at your sides, behind your head, outstretched in front of you, or even below your neck. Record how many reps you are able to do within the 5 minute window and try to improve upon that number each week.

I hope you enjoyed the abs exercises circuit workout and bodyweight interval training program. Both of these workouts will guarantee that youll get a slim tummy, flattened abs, and even a razor sharp set of six pack abdominals.

Visit Turbulence Training to get your FREE sample fat burning workout.
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http://www.turbulencetraining.com

And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
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For the most effective exercises to burn belly fat and get ripped abs visit:
http://www.turbulencetrainingforabs.com

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