A Complete body Advanced Training Session to Challenge Your Ab Muscles and Power Through Any Plateau!
Here is a great advanced workout you can use that uses your complete body including a highly intense ab Muscle workout. If you are looking for an intense workout and have been exercising for a long time this is a great workout to use, but even if you are not up to a workout of this sort yet you can still try it with a few alterations.
This workout is fantastic for use with groups of elite professionals for example, the police, fire fighters or soldiers looking for workouts to train their complete body in an intense workout to work towards PT testing. This workout could also be used by people looking to break through a plateau or to do something different to take their fitness to a new level.
The following workout doesn't pull any punches it uses highly intense bodyweight movements and only advanced trainers should try this workout as shown. Beginners can still try a workout like this but you may need to use alternate movements which you can do with good control, as attempting an movement to advanced for your body to control puts you at a high risk for injury. If you have been exercising for a while but are not yet up to this standard you can use the same program structure but just do fewer reps of the movements you find difficult, or replace in a different movement if you can’t control an movement.
The program uses complete body movements and high intensity which means you need to keep the rest periods short. If you are altering this workout you can use longer rest periods and if you are using different movements attempt to use multiple joint full body movements where possible.
This workout doesn’t really need equipment, its all bodyweight based movements, but you can replace some in where you like.
Be sure to warm up with some star jumps (or Jumping Jacks), skipping or some jogging for about 5 minutes.
Perform this workout in a circuit format, meaning move from one movement to another with limited rest, you can use up to about 10 seconds rest between each movement, you will do 3-5 times though the circuit in the session. To make this workout easier use more rest between sets first then if needed you can take small breaks between movements, as you get fitter be sure to take less rest to keep the workout challenging.
The circuit goes as shown bellow:
1. stepping lunges 6 steps up and 6 steps back
2. power pushups (clapping when you push up) - 10 reps
3. squats bodyweight only - 12 reps
4. mountain climbers for 30 seconds
5. Squat jumps - 8 reps
6. Lying leg thrusts (abdominals) on floor - 12 reps
7. Lunge jumps - 6 reps to each side
8. Side hold 30 seconds one side, then 30 sec opposite side
Rest for 2 min after each round, repeat this circuit 3 to 5 times
If this workout doesn’t get your blood pumping nothing will. Enjoy.
About the Author: Learn 5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat & Get Six Pack Abs go to http://www.homefitnesstrainer.com.au/truthaboutabs.htm
www.homefitnesstrainer.com.au/truthaboutabs.htm
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Print Article | Download PDF | 19 views | May 14 2008
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