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Tabata Bodyweight Workouts Increase Your Fat Loss Results

Sydney's Fat Loss Expert — Wed, 28 Jul 2010 23:27:03 +0000

I love bodyweight workouts for so many reasons. You can do them anywhere whether you’re at home with even the smallest of spare space, on the road in a hotel room or even in a gym or at your local park.

They are the no excuse workout solution no matter where you are.

And what makes them even more effective, and something I’ve been doing a lot more of lately with my clients is tabata workouts.

Tabata workouts are a type of workout where you do 20 seconds of flat out exercise, followed by 10 seconds of rest. You repeat this 8 times for 4 total minutes of work.

Doesn’t sound like much does it?

Try this:

Warm up following this video

Dynamic Bodyweight Warm Up

Click here to view the embedded video.

That should take about 3-5 minutes.

Then do each of these exercises for 8 rounds each – following the 20/10 formula.

1) Push Ups

Push Ups

You can do only 1 of these options or you can mix them around. Whatever you choose push ups for 8 rounds of 20 seconds is going to be tough!

2) Prisoner Squats

Prisoner Squats

Adds a bit of upperbody into your regular workout that you’ll get for your thighs, butt and hamstrings.

3) Up Downs

Up Downs

Adding a bit of cardio to your tabata workout will surely get your heart rate pumping and crank up your ability to burn belly fat.

4) Hand Walks

Hand Walks

A great abs bodyweight workout that is also going to hit your arms as well.

Cool Down:

Take 3-5 mins and cool down using this video for your stretches.

Cool Down Stretches

All in all – that’s no more than 25 minutes and you’re going to be smashed!

Give it a go and let me know how you go.

And, something that I highly recommend is for you to grab one of your own gymboss timers click on the picture below. They’re cheap (approx $25AUD including postage), they work and they are great for helping you with your fat loss results.

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Top 10 Bodyweight Exercises For Fat Loss Results Copyright © 2010 Sydney's Fat Loss Expert. Visit the original...

Playground Workout Using Bodyweight Exercises

system — Tue, 01 Jun 2010 23:52:24 +0000

Yesterday I got a great little workout in at one of the great training locations we’ve got here in Sydney. It didn’t take long – less than 30 minutes including warm up and cool down time (and because my body needs a little bit of extra TLC due to all my old rugby injuries that included a good few mins loosening the back on my foam roller.

You do need a playground or workout area for this as I used a bar and a bench for these exercises.

#1) Chin Ups
If you can’t do a chin up with your own bodyweight definitely do the cheat version which I show you in the video demo below. I knocked out 10 reps.

#2) Decline Push Ups
Decline Push Ups are, without doubt, one of my favourite bodyweight exercises. Why? Because they work so much more than the normal areas that get worked during the standard push up.

Try cranking up your abs activation by about 100% as well as increased recruitment from all the other muscles that you feel burning and game on – you’ve got a tough exercise. I did 10 of these.

#3) Hanging Side Leg Raises
Now I don’t have a video of these unfortunately but basically you hang down from a bar (like a chin up bar) and lift your legs off the ground.

You then keep your legs as straight as you can (or if you’re back is not strong enough to do to the straight leg version bend your knees and tuck your knees up to your chest) and lift them up to one side (approx 45 degree angle away from your body), lower the legs and repeat on the other side. I did 5 on each side – 10 total.

#4) Hill Sprint
Possibly the best type of cardio interval training routine that there is. Simply sprint up a hill and walk down for a recovery as your heart should be pounding! I did 1 big sprint.

#5) Box Jumps
Another great cardio exercise that uses nothing but your own bodyweight and a step or bench. For some reason a lot of people have a fear of doing this exercise but don’t let fear stop you. You will be able to jump up on the bench if you pick a reasonable height. I did 10 reps.

So there you go, my little playground circuit. I did this for 4 sets and was really feeling it after the end of the workout.

Get out and find your local playground and give it a shot. Let me know what you think below…

Free Gym Workout Routine Copyright © 2010 Sydney's Fat Loss Expert. Visit the original...
27 Bodyweight Exercises If Your Gym Is Busy Copyright © 2010 system. Visit the original article at http://www.danielmunday.com/27-bodyweight-exercises-if-your-gym-is-busy/....
Top 5 Bodyweight Exercises For Your Upper Body Copyright © 2010 system. Visit the original article at http://www.danielmunday.com/top-5-bodyweight-exercises-for-your-upper-body/....

Sex & The City 2 Bodyweight Workout: Look Like The Girls With This Routine

system — Fri, 28 May 2010 01:08:20 +0000

With next week bringing the launch of the new Sex & The City 2 movie I thought it would be appropriate to put together a series of exercises that are not only going to give you an awesome workout, but give you the weight loss success you’re looking for as well as having you looking as hot as the Carrie, Samantha, Charlotte and Miranda.

You see, for a guy, I know a bit about this series and just quietly, I don’t really mind it at all. Not the most masculine thing to admit but hey that’s the truth.

So here’s the game plan girls – and the best part is it’s a bodyweight workout so you don’t even need a gym to do it in!

Go through all the exercises for 3 sets – or 4 sets if you really want a challenge.

And to whet your appetite for the movie girls:

If Carrie, Samantha, Charlotte and Miranda can look amazing when they’re 40 plus (50 plus for the woman who plays Samantha) than why not you?

Starlight Foundation Charity Plug

I met with a girl on Wednesday – Melissa Wathern – who’s a mum doing great things for the Starlight Foundation. She’s running a Sex & The City 2 Movie Fundraiser on Sunday June 6 @ Greater Union Cinemas in Burwood.

Tix are $30 and include movie, cupcakes and mocktails.

If you’re interested leave a comment on here and I’ll put you in touch with Melissa. But hurry tix must be booked by Tuesday June 1.

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Train With Me For A Good Cause

system — Mon, 24 May 2010 23:56:53 +0000

As you may have seen on here last Friday, I’m organising a once off workout for a good cause day this coming Friday.

The challenge is can you handle one of my type of workouts?

I’m going to put everyone who rocks up – myself included – through our paces with one of the short n sweet type of workouts that I usually do.

The sessions that I usually give my group training clients are similiar but this week we’re going to do one of my specials.

The entry fee is $20 and every single cent received will go to the Victor Chang Cardiac Research Institute.

You can either pay me on the day, or if you’d rather a receipt for tax purposes simply donate here and bring your receipt with you as proof of entry.

WHEN: This Friday May 28

WHERE: Observatory Hill in The Rocks

TIME: 7am to 7:30am
I won’t leave anything left in the tank so come and join me!

DONATION: $20 on the day or use the link above and bring your receipt.

Can you handle a DPM style workout?

Let’s raise some money for a good cause and help remember my Dad as well.

Victor Chang Charity Workout In Sydney Next Friday Copyright © 2010 system. Visit the original article at http://www.danielmunday.com/victor-chang-charity-workout-in-sydney-next-friday/....

Top 5 Cardio Bodyweight Exercises

system — Fri, 07 May 2010 04:11:05 +0000

Okay, if you’ve been a regular reader you’ll remember that we’ve crossed off the Top 5 Upper Body Exercises, Top 5 Lower Body Exercises and Top 5 Abs Exercises featuring only bodyweight exercises.

Today it’s time for the Top 5 Cardio exercises using nothing but your own bodyweight. Now I will say that sprints – especially hill sprints or stair running are a great cardio workout but this is for people with limited space looking for some home exercise solutions or a good hotel room workout.

These are hard – my clients hate most of them but I love em. Why? Not because I’m some sicko (although my clients reckon I might be) but because they work!

Give the cross-trainer or the treadmill the boot and do some real cardio. Best bit is you can do these anywhere because you only need your own bodyweight.

Let’s roll.

#1) Up Downs

Without a doubt my all time favourite bodyweight exercise – okay maybe it’s tied with chin ups, but it is so effective for your workouts that it’s not funny. That’s why people hate it. Because it works so good and gets your heart rate up so much.

#2) Burpees

Another great exercise that needs hardly any space. Just hit the deck and move!

#3) Body Blasts

This is a good one and because you spend a little more time on the deck than the above 2 examples you need to support your upper body meaning your arms and shoulders get a little bit of love her too.

#4) Box Jumps

Great cardio exercise. The higher the box, or step, the more challenging the workout.

#5) Squat Jumps

The perfect alternative to the box jump if you don’t have a step of box available.

So there you have it – my top 5 cardio exercises that use nothing but your own bodyweight.

Did I miss any of your favourites?

All of these are perfect to use for any of your interval training routines.

Don’t talk about it – just do it!

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Top 5 Bodyweight Exercises For Your Abs Copyright © 2010 system. Visit the original article at http://www.danielmunday.com/top-5-bodyweight-exercises-for-your-abs/....

Complete Bodyweight Workout Routine

Sydney's Fat Loss Expert — Wed, 05 May 2010 00:32:42 +0000

Today I’m going to give you a sample bodyweight workout routine taken straight from the Bodyweight Blitz program of mine.

DYNAMIC WARM UP
Shadown Boxing for 2 minutes – throw whatever punches you like and pretend it’s your boss on the receiving end!

CIRCUIT WORKOUT
1. Stick Ups with Calf Raises x 20
2. T Squats x 20
3. Rockin Hover x 20
4. Push Ups x 20
5. Split Squats x 20 each leg (just do it without the weight. Your hands can rest by your side)
Repeat x 2

CLUB 100 CARDIO CHALLENGE to be done straight after the previous 5 circuits (after you’ve done the 2 sets)

I call this the Club 100 because you’ve got 100 total reps of each exercise before you move onto the next one.

Same deal as always though, if you can’t do 100 reps straight – that’s your goal. Do as many as you can, have a short rest – say 15 secs and go again until you knock over 100 total reps. Fair enough?

100 Virtual Skips
100 Star Jumps
100 Jump Backs
100 Leg Shuffles
100 Ski Jumps
Repeat x 2

This total workout won’t take long at all to do. 30 minutes tops. The fitter you are the faster you’ll run through it.

This and more is available on a 30 day trial when you test drive the full bodyweight blitz workout program. The best news is this 30 day test drive only will set you back a small investment of $4.95!

For More Workouts Like This One Check Out Bodyweight Blitz

Club 100: The Barefoot Bodyweight Workout Challenge Copyright © 2010 system. Visit the original article at http://www.danielmunday.com/club-100-the-barefoot-bodyweight-workout-challenge/....
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Top 5 Bodyweight Exercises For Your Abs

system — Fri, 30 Apr 2010 03:09:55 +0000

Today is part 3 of 4 in my Top 5 series of favourite bodyweight exercises. If you’ve missed the first 2 parts you can see my Top 5 Upper Body Exercises and Top 5 Lower Body Exercises using your own bodyweight.

And while normally I’d say an exercise like a Decline Push Up, Up Down or Squat work your abs best – even with no equipment, today I’m going to give you my Top 5 Abs Exercises that target this particular area.

1) The Catepillar

This is a killer that works pretty much everywhere but your abs are the main focus. Give it a shot. It’s like a hover on steroids.

2) Elephant Side Plank
Strange name but a super effective exercise that really nails your obliques as well as your abs, lats and shoulders.

3) Hand Walks

These can be done on your hands, like the name and the video suggests, but you can also do them on your forearms – similiar to the Catepillar exercise above.

4) 1 Arm Hover
The video here shows you just holding the arm out extended but you can also move your arm in and out for a bit of variety.

5) Rockin Hover
Cranks the usual Hover exercise up a notch and really targets your lower abs.

Just missing out in a photo finish was the Russian Twist which is also a really good all over abs blast.

What would you say is your favourite targeted ab exercise? Please don’t say crunches!

Top 5 Bodyweight Exercises For Your Upper Body

system — Fri, 23 Apr 2010 00:37:30 +0000

Last week I featured my top 5 bodyweight exercises for your legs and lower body so today it’s time to go to episode 2 in my 4 part favourites series – the upper body.

Some of these you more than likely know but I bet there’s at least one exercise here that you haven’t tried before.

#1) Regular or Cheat Chin Ups

Most people in the general population cannot do a chin up to save their life – and that includes the blokes. A chin up is without a doubt the best upper body exercise, well in fact, the best exercise for any group because it is so challenging.

Most people will know how a chin up should look so here’s a video of what to do if you cannot do a regular chin up. I call it the cheat chin up.

#2) Decline Push Ups

I love these because they work your chest, shoulders and triceps (just upping the intensity factor by 100) like a normal push up does but it also cranks up the intensity on your abs too. Sure, your abs work during a traditional push up but nothing like they do in this baby!

3) The Wave

The Wave is a recent addition to my bodyweight training arsenal. Sure, it works your butt, hamstrings, quads and abs too but it’s a really tough exercise on your arms – especially the triceps because you have to briefly support your bodyweight on only one arm.

#4) Tabletop Push Ups

Once again, like The Wave, it works your whole body but there is a massive focus on the upper body here when you do either a traditional Push Up in the tabletop position or crank up the challenge even further for a Diamond Tabletop Push Up.

#5) Stick Ups

Stick Ups may look like a pretty basic exercise. In theory it should be – all you do is stick your arms up in the air and bring them back down.

Do 20 of them, 50 if you’re advanced and tell me if they’re still easy…

A great back exercise that uses absolutely no equipment whatsoever.

So there’s my top 5 – what would you include? Did I miss anything?

These are just a taste of what you can get access to when you take the Bodyweight Blitz Home Exercise Challenge.

Top 5 Bodyweight Exercises For Your Lower Body

system — Fri, 16 Apr 2010 01:59:12 +0000

Today I’m going to give you my top 5 exercises that work the legs and butt. And to make it interesting I’m only going to give you bodyweight exercises – nothing that requires any weight whatsoever.

This is just another nail in the coffin for those people who think you cannot get a proper, and intense workout using nothing but your own bodyweight.

1) Backstroker

This is one of my new favourites. It is tough just to do step 1 and hold the position where you’ll work your butt, hamstrings, quads, abs and arms but go to step 2 for the real leg workout where your hamstrings get a tough hit out.

2) Prisoner Squats

This takes a normal squat to another level. As well as working your quads, butt and hamstrings you are also working your upper back, shoulders and arms because they remain behind your head the whole time.

3) Glute Bridge March

Works hamstrings, butt and calfs. This is a very effective exercise for the back part of your legs that are often neglected when people are doing a bodyweight workout.

4) Bulgarian Split Squats

Wierd name but a super effective exercise that works quads in your back leg and hamstrings and butt in your front leg all at the same time.

5) Box Jumps

A great exercise for blasting your quads and also getting your heart rate up really high. The higher the box or step, the bigger the challenge!

Did I miss any out?

These exercises are just a taste of what you get in the Bodyweight Blitz home exercise system. Trial the first 30 days for only $4.95 and start the first steps to getting your new body.

Your No Excuses Step By Step Home Workout & Nutrition System

Advanced Bodyweight Exercise To Try On For Size

system — Tue, 13 Apr 2010 23:48:10 +0000

Today I have a tough bodyweight exercise demonstration for you. I call it The Wave.

It’s going to work most muscles in your body starting with your triceps, shoulders, abs, butt, hamstrings and quads. Not bad for a bodyweight exercise right?

Check it out and see how you go -but be warned: if you have weak wrists you will probably just want to hold the reverse bridge position and not do the extra hand waves.

What do you reckon – that should hit the spot right?

Your No Excuses Step By Step Home Workout & Nutrition System

Win 6 Months VIP Access To Bodyweight Blitz – The New At Home Exercise Solution Copyright © 2010 system. Visit the original article at http://www.danielmunday.com/win-6-months-vip-access-to-bodyweight-blitz-the-new-at-home-exercise-solution/....