MenFitness Iron Sides Burn Fat & Blast Your Core

Core Workouts, Fat Burning, Kettlebells, Workouts Routines 1 Comment »

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Men’s Fitness Iron Sides by Mike Mahler
This workout is from the 2011 December issue of Men’s Fitness.
What caught attention about this workout were some of the similar exercises that I have reviewed in other workouts. Due to my hectic schedule I have as of late, I’ve been looking for routines that deliver on intensity and doesn’t take too much time. Maintaining all the work of have put in the last two years to loose 40 lbs and keep it off isn’t just a goal it is a obsession.
Iron Sides is a efficient, full body, core blasting and fat burning workout that is easy to remember and do.
Here are some ways that I use it to increase difficulty and burn a little extra fat.

Make it harder – Shorten the rest period between exercise to 20s, 15s, 10s, or 0.
I personally only rest at the end of the circuit.
2. After workout burner, after a workout perform two circuits to burn extra fat.
3. Vary weights to increase intensity, for example the clean press start with a 45 lb kettlebell and switch it to a 30 for circuits 3-5.

Iron Sides Workout

Complete the following circuit five times. Take 45-second breaks in between each exercise and 60-second
breaks at the end of each round

1. ONE ARM KETTLEBELL CLEAN AND MILITARY PRESS
x 10 ON EACH SIDE
2. WIND MILL x6 ON EACH SIDE
3. FRONT SQUAT x 10
4. HAND-TO-HAND KETTLEBELL SWING x 15 ON EACH SIDE

Here are some reference links I used to create this video. Note I boiled down the exercises to give a general guideline on how to do the exercise. My video is only 5 mins. In total the reference links below are about 20 minutes worth of video.

Dan John perfecting the kettlebell swing
http://www.youtube.com/watch?v=tVEReOq5Jgs – 14 minutes

Steve Cotter Kettlebell – Steve is the the man!incredible Kettlebell videos.
http://www.youtube.com/watch?v=6651sjanpxI&feature=plcp&context=C3b0a…
6 minutes

Phil Scarito from DV8 Fitness
http://www.youtube.com/watch?v=xdCiCjzlAbM
2.28 minutes

http://www.mensfitness.com/

MEDICINE BALL POWER MOVES

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If you have a Medicine Ball around the house and you haven’t used it in awhile dust it off and try out this full body circuit.  
Medicine Ball Power Moves consists of ten moves that will tone your
muscles, get your heart rate up, and burn calories along the way.
Remember intensity is really important.  Try this routine out and let
me know what you think.

Suggested frequency 2 to 3 times a week. You can make this routine
harder by performing each exercise for 1 minute instead of 30 seconds..

MEDICINE BALL POWER MOVES

1. MEDICINE BALL HOP
2. MEDICINE BALL SQUAT THRUST/PRESS
3. ROLLING BALL PUSH UP
4. MEDICINE BALL RUSSIAN TWIST
5. MEDICINE BALL SHOTGUN
6. MEDICINE BALL PUSH UP
7. MEDICINE BALL CHOP
8. MEDICINE BALL SPLIT JUMP
9. MEDICINE BALL SIDE LUNGE
10. MEDICINE BALL SLAM!

PERFORM THE EXERCISES AS A CIRCUIT
(ONE EXERCISE RIGHT AFTER THE OTHER)

PERFORM EACH EXERCISE FOR 30 SECONDS

TAKE A 15 SECOND BREAK AT THE END OF EACH EXERCISE

AFTER EXECUTING ALL TEN EXERCISES TAKE A
1 MINUTE BREAK

PERFORM 3 CIRCUITS

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Core and Abs Video #3 Plank Attack

Core Workouts, Routine Stomach No Comments »
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In this video I demonstrate a lot of solid core plank exercises to add to your ever growing library of core and abs exercises.

The exercises contained in this video are:
1. 2 POINT PLANK
2. DYNAMIC PLANK
3. PLANK WALK UP
4. ELBOW TO KNEE PLANK
5. T-PUSH UP

You can mix these exercises into your current routine to add variety, do them as sets or a full circuit.
Example of exercises done as sets.

2 Point Plank – Perform for 1 minute
Rest for 30 – 60 seconds.

2 Point Plank – Perform for 1 minute
Rest for 30 – 60 seconds.

2 Point Plank – Perform for 1 minute
Rest for 30 – 60 seconds.

Move on to next exercise Dynamic Plank Perform for 3 sets etc.

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Core and Abs Exercises Video 2 “The 125 Challenge”

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The second video in what I plan to be an ever growing library of exercises that focus on getting and maintaining a ripped six pack. These exercises can be used as a complete routine or added to your
library of Core and Ab exercises.

The 125 Challenge

One of the hardest things to do is get motivated and stay motivated when it comes to exercise. So I put together a complete core workout and challenge for you. I want you to challenge yourself, see if you can perform each of the 5 exercises back to back for 25 reps each. Giving you a total of 125. Go to my youtube channel and submit a video of you doing the exercises and
inspire others.
*Note that the Side Bridge Reach is to be done on both sides I consider this one exercise. Reps are not reflected in the total reps counted.

Ab exercises covered in this video –

1. SpiderMan push up
2. V-Up
3. Side Bridge with reach * 25 Reps on each side.
4. Squat thrust Press
5. Reverse Crunch

Here are some suggestions on how you can pair and add these exercises into your routine.

1. The 125 is a great solution if you don¹t have a lot of time to put into your AB workout. It should only take about 10 minutes to complete.

2. Choose three exercises and add them to the end of your workout.

Possible applications:
3 or 4 sets of 10 to 15 reps:
Perform each exercise as straight sets. Resting 15secs between each set.
Note that resting for short periods of time between sets burns more calories
and fat.

Perform 3 or 4 set Circuits

Perform each exercise back to back for 30 seconds.
Rest for 15 seconds at the end of each exercise until you complete 3 or 4
circuits.

Total Core and Abs exercise
1. Around the world  Shoulder and Core
2. Straight Bicep curl  Arm and Core
3. Abs Roll Out  Abs and Core
4. Shoulder Push Press  Shoulder and Core
5. Plank  Abs and Core
6. Spiderman push up  Chest, Hip Flexion and Core
7. V-Up Lower Abs
8. Side Bridge with reach Oblique and Core
9. Squat thrust Press Full Body
10. Reverse Crunch Upper Abs

Spartacus Ultimate Workout Review

Core Workouts, Fat Burning, Spartacus, Workouts Routines 3 Comments »
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I decided to make a second video on the Spartacus workout due to all the questions that I’ve received on my first video. This new video contains tips for both beginners and advance users.

Here are all the links that are in my video.

Track your progress download the workout sheet

Keep your pacing and timing download the mp3

Join the Spartacus Workout Club get inspired, learn and share!
A site that will focus on more extreme workouts.
Subscribe to my Youtube channel

Advice for Beginners:
The Spartacus Workout is a really intense workout, it may make you throw up or faint. I am not joking when I say this. I have had two friends of mine throw up and almost faint.
1. If you haven’t worked out in a while or your not used to doing intense circuit training, don’t try to be superman or superwoman! Pace yourself.
Men’s Health suggest that if you cannot complete the exercise for the full minute do 15 to 20 reps instead.

Another method you can try is doing as many reps as you can within 30 seconds or 45 seconds. Then resting the remainder of the 60 seconds plus the 15 seconds rest as well. So the math looks something like this.
You go all out with x reps for 45 seconds. You rest for the remainder of the 60 seconds which is 15 seconds plus the rest period of 15 seconds. This gives you a total of 30 seconds of rest. I created a printable pdf so you can keep track of how long you can do an exercise for.
In my personal experience things start going south for me during my 3 circuit.

2. Press your internal pause button, take small breaks at the beginning and end of an exercise. This will help you get through the whole 60 seconds.

3. Counting in 10’s I don’t know why but counting in from 1 to 10 helps me push through.  When I get to 10 I start over from 1 basically what I tell myself is that there is only 10 reps to focus on and it helps sometimes. ; )

4. Weight – The amount of weight you should lift according to Men’s Health is weight that is challenging, which basically means you should be able to lift it for a minute. I say go light! Then build from there.
Just like any other workout increase your weight as your body gets used to the exercise and you get stronger.

5. There is nothing wrong with modifying.  Two exercises within the Spartacus workout the Split Jumps and Dumbbell side lunge and touch are both exercises you can modify, the new video shows you how. Once again as your body gets used to the exercises and stronger you will be able to do more.

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