www.TurbulenceTraining.com
equipment. That’s right, you can burn fat and lose fat in the comfort
of your own home. You don’t need fancy machines or expensive mega-gym
memberships, and you don’t have to deal with line-ups or sweaty, stinky
fellow gym-members. Ewww!
Okay,
here’s the first thing you need. About a 8×8 open area. And your
bodyweight. That’s it. Don’t rest between any of these exercises.
First exercise: Prisoner Squat
Place
your hands behind your head, keep your elbows back, and squat down
halfway to the ground. Keep your shoulder blades together to work your
upper back and push your hips back as you squat to work your back of
your legs.
Do that 10-20 times depending on your strength levels.
Second exercise: Push-up Plus
Do
a regular pushup, but at the top, add a little extra push to round your
upper back and make your shoulder blades move away from one another. Do
4-12 reps depending on your strength.
Third exercise: Plank
Support
yourself on your forearms and toes and keep your body in a straight
line from ankles to shoulders. You’ll be "hovering" just above the
ground. Keep your abs braced and hold for 10-60 seconds depending on
your endurance.
Fourth exercise: Split squat
Stand
with one foot 2 feet in front of your body and the other foot 1 foot
behind your body. This is a stationary lunge position. Bend your back
knee and drop your hips to the floor. Then push up using the muscles of
the lead leg. Use a wall for balance or support if needed. Do 5-12 reps
per side depending on strength.
Rest 1 minute then repeat the circuit up to 4 times.
Have fun, and burn fat,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Learn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at www.TurbulenceTraining.com.
Craig is a Certified Strength & Conditioning Specialist and writes
for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness
Hers, and Oxygen magazines. His trademarked Turbulence Training fat
loss workouts have helped thousands of men and women around the world
lose fat, gain muscle, and get lean in less than 45 minutes three times
per week. For more information on the Turbulence Training workouts that
will help you burn fat without long, slow cardio sessions or fancy
equipment, visit www.TurbulenceTraining.com
