3 Effective Exercises to Get Ripped Abs Fast

3 Effective Exercises to Get Ripped Abs Fast
Exercises to Get Ripped Abs Fast

Although diet, nutrition and cardio is crucial to removing unwanted fat from your abdominal region, if you want ripped abs you need to strength and sculpt your ab muscles. In this article I outline 3 effective exercises to help you get ripped abs as quickly as possible. Each of these exercises can be performed either in a gym or the comfort of your own home. You may find it easier to do them in a gym if you do not own free weights or a workout bench as 2 of these exercises require either dumbbells or a barbell.
Dumbbell Pullover Crunches
This is one of the most popular exercises to get ripped abs that predominantly targets your upper abdominal region. To perform this abs workout, you will need a pair of dumbbells. When first starting out the weight of each dumbbell may range from 5 to 20 pounds, depending on the 
strength of your core. You should also consider your stability while performing the exercise. Opt for lighter free weights if you have relatively weak core muscles, preventing you from remaining stable and maintaining form throughout each crunch. Conversely, consider using heavier weights if you think your core muscles have already adapted to your current weight load.
This exercise to get ripped abs is similar to conventional crunches. However, they are more difficult because this exercise requires you to use extended arms as compared to typical crunches with the addition of weight. Imagine this as ordinary crunches that require you to carry 
dumbbells over your head. Having your arms extended requires the use of more abdominal muscle fibers by adding more resistance to the entire exercise. As a result, you can develop better-looking abs within a shorter span of time.
Barbell Roll Out
In contrast to the dumbbell pullover crunches, this exercise routine closely targets the lower abdominal muscles. It can also help you stabilize your core muscles. The initial position for this exercise is similar to that of a push-up and is quite simple.
Assume a pushup position while grasping the handle of a barbell on the floor. With your palms and knuckles facing down towards the floor, slowly roll out the barbell by extending your arms straight out bring your nose towards the floor. Once full extended slowly roll your way back up to the starting pushup position to complete 1 rep. If a barbell is not available, you may use circular dumbbells as an alternative.
To obtain the best results while performing this abs exercise, you should perform this exercise for 10 to 15 repetitions for 3 sets. Each repetition should be done as controlled as possible, with a maximum rest period of one minute in between sets.
Oblique Crunches
The final exercise I want to mention is oblique crunches. These are very similar to the conventional crunches and other exercises to get ripped abs. The only difference is the final motion of every exercise repetition requires a twisting action to either side of your torso. After 
lifting your scapula off the support surface, whether a weight bench or the floor, you have to twist your trunk a little so that you can target your internal and external oblique muscle groups. These muscle groups are located on either side of your trunk, right beside the rectus abdominis muscle group.
To get ripped abs fast and optimize the effects of oblique crunches, you have to hold the final position for approximately 2 seconds before lowering your back to the starting position against the support surface.
The tricky part in performing these 3 exercises to get ripped abs is you need to constantly observe proper biomechanics while doing them. Remember, bad biomechanics while performing abs exercises may cause injury and strain to your lower back and neck. To learn more about how to get ripped visit
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Tips to Make Bodybuilding Workouts Effective

Tips to Make Bodybuilding Workouts Effective
Bodybuilding Workouts Effective

If you want to tone up your muscle mass and make your body strong then you should choose bodybuilding as your favorite sport because bodybuilding workouts will help in making your dreams true. Though your body needs to work harder through these workouts to give effective 

results but these workouts must be done with care and under the guidance of some professional. A full range of exercises including fitness training, strength training, weight training cardiovascular workouts and also flexibility training are involved in these workouts to build your body. The ways of doing bodybuilding workouts effectively are being discussed in this article hereunder.

Avoid extending your exercising routine: Though hard work is necessary for effective bodybuilding but that does not mean that you carry on exercising for long hours. The routine of bodybuilding workouts should vary between 45 to 75 minutes once or maximum twice a day. The excessive workouts may harm your body instead of developing strength in it.
Avoid relaxing between exercises: Instead of extending your workout time you should reduce the relaxing time between to sets of workouts. It will benefit in several ways. On one end you will be able to finish your exercises in the stipulated time, secondly your cardiovascular system and stamina will be improved and thirdly the growth of the hormones stimulated by these bodybuilding workouts will help in developing your muscles.
Do not let the things go beyond control: You should do all the bodybuilding workouts in a controlled routine like fix number of repetitions of each set of workout. You can increase the number of repetitions for some specific region to get better results there but even then keep them under your control for effective results. The controlled repetition of workouts will benefit 
you in reducing the chances of getting injured due to the weights you are working with, secondly your blood circulation remain regulated which will help in the supply of the nutrients throughout your body and finally you will be able to burn out your fats and improve your muscle mass effectively.
Include variety to your routine workouts: Working out in a fixed routine for long time can bore you so to make the bodybuilding workouts interesting you should add some variations in them. a boring routine will make you lose interest in developing muscles and strong body and thus 
you will lose the purpose of these workouts. So, to keep your interest in these workouts you should alternatively add variations in them in a cyclical manner and you will be able keep your focus on your goal.
In this way you will be able to get effective result of your bodybuilding workouts in making your body strong and add muscle mass if you follow the above said tips and do the exercises under 
the supervision of some professional expert as you can hurt yourself otherwise. You aim is to develop your body muscles instead of hurting yourself. As these workouts involve working with weights so be careful during these workouts.
Tommy Steinbeck is a fitness fanatic. He created a site to be a resource page for health and fitness and for those who want to know about rock hard abs.
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Bodybuilding Workout Tips For Everyone

Bodybuilding Workout Tips For Everyone Bodybuilding Workout Tips For EveryoneBodybuilding workouts are not just for men nowadays. Gone are the days when women stayed away from bodybuilding. Nowadays, you will find both men and women exercising hard in gyms to have strong and well shaped bodies. Every second person wants to have a great physique now. If you are also planning to have appealing washboard abs along with a well toned body, here are a few useful bodybuilding workout tips:

Understand the difference between different workout routines.
On a basic level, there are 2 kinds of bodybuilding workout routines. It can be full body or split. First, full body workout routine is one that works on your entire body. In a single session, such a routine will directly target several large muscle groups in your body. This type of routine may include shoulders and arms exercises in the beginning, followed by stretches and whole body workouts. Split bodybuilding workout is about targeting certain muscles at a time. On a given week day, you will be doing just one kind of exercise. It is a good idea to ask a fitness trainer to learn more about split workout routines.
Get a clear idea of your body's muscle fiber requirement.
There is no point of feeling discouraged even if things don't work so well in the beginning. A bodybuilding workout routine may take a little time to deliver results. Your body will really start reacting when you stick to a workout plan for at least 3 months. After about three months, your body will start reacting to exercise. It is popularly known as muscle fiber requirement. It is one of the most important bodybuilding workout tips. The body will start pulling various muscle fibers together at one place to create muscle curves when the above mentioned muscle fiber requirement is met. Gaining mass after this stage is easy.
Stick to a routine.
Not everyone chooses to go to a gym. You can always carry on with a bodybuilding workout routine from your home. After learning all important bodybuilding workout tips, you can continue the routine easily. However, getting enrolled into a gym will always be helpful. Achieving a desired health goal will be easier when you are surrounded by likeminded people at a gym. Also, gyms have professional trainers who can guide you on a regular basis. On some occasions, joining a gym can also discourage a person who has just started with a bodybuilding routine. If you have a company, you will have a good time at the gym every day.
Get proper rest.
If you have been exercising hard in a gym, you also need maximum rest. A bodybuilding routine will work best when you have a good diet and rest combo. Never deprive yourself of enough rest. Many people make this mistake. Not taking enough rest may just do the opposite.
Do not take any breaks in the routine. If you start today, continue exercising on a daily basis at the same time. Self discipline is very important.
Please feel free to visit my site to learn how to get ripped the best way possible in the least amount of time.
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Is There a Best Abdominal Exercise ?

Is There a Best Abdominal Exercise?
Best Abdominal Exercise

One of the biggest problems we face when attempting to get fit is to tone up our stomach muscles.
Stomach muscles are stubborn and painful to exercise. They also tend to stay hidden from view even after doing hundreds or thousands of crunches.
Developing an impressive set of six-pack abs takes a combination of strategy, good nutrition, hard work, and patience. Don't expect to develop perfect abs by resorting to one best abdominal exercise but to a combination of exercises that work your stomach from different angles.
Failure in ab development comes in many forms, all easily fixed. Here are a few examples of why people fail in abdomen toning.
1. Expecting instant results.
Depending on your genetics/body type, getting ripped abs will be more difficult for some than for others. A thick bodied person will have a more difficult time producing perfect abs than a thin bodied person.
Please be patient. Your abs are there, it'll just take some time to get them to show.
2. Expecting abs to show before weight loss.
Ain't gonna happen! It's physically impossible to build up your abs big enough to appear if you have a beer belly covering them.
If you are grossly overweight you'll have to lose a lot of belly fat before you can expect to see your abdominal muscles.
3. Stop working out abs through sheer boredom.
Doing endless repetitions of the same exercise always ends in failure. Partly because we get bored and partly because our bodies adapt to certain exercises and stop producing results.
Our first two problems, expecting instant results and expecting to see our abs while still being overweight are really common sense issues. You just need a little patience and you need to lose weight.
But what about the third one, "Boredom"? How do you overcome that one? It's actually fairly easy. Here's how.
You have to mix up your abdominal exercises from week to week so that you're not just doing sit-ups.
You'll be happy to know that I've come up with a list of 44 abdominal exercises that you can choose from. Many of them don't require any extra equipment other than a floor mat to work out on.
Some of the ab exercises do require extra equipment but you may already have the equipment available.
Here's a checklist of equipment you need for some of the exercises.
- Barbell
- Dumbbell
- Chin-Up Bar
- Flat/Incline Bench
- Exercise Ball
- Medicine Ball
- Ankle Weights
Here are 44 different ab exercises that should slay the boredom dragon once and for all! The list is broken up into three categories, lower ab exercises, middle and upper ab exercises and oblique exercises.
Lower Abdominal Exercises:
- Abdominal Flutter Kicks
- Abdominal Flutter Kicks with ankle weights (This one's tough!)
- Bent Knee Abdominal Hip Raises
- Decline Abdominal Crunches
- Exercise Ball Abdominal Pull Ins
- Flat Bench Abdominal Leg Pull Ins
- Flat Bench Abdominal Leg Raises
- Hanging Knees To Chin Raises
- Hanging Abdominal Leg Raises
- Hanging Knees To Head Raises
- Inverted Exercise Ball Leg Pull Ins
- Lying Reverse Abdominal Crunches
- Medicine Ball Leg Raises
- Parallel Bar Abdominal Knee Raises
- Reverse Abdominal Crunches
- Reverse Decline Crunches
- Weighted Hand To Leg Ab Crunches
Middle And Upper Abdominal Exercises:
- Abdominal Butt Raises
- Abdominal Cable Crunches
- Abdominal Crunches
- Abdominal Crunch Machine
- Abdominal Sit Ups
- Abdominal Toe Touchers
- Abdominal Tuck Crunches
- Barbell Abdominal Rollouts
- Exercise Ball Abdominal Crunches
- Fingers To Toes Abdominal Crunches
- Legs On Exercise Ball Abdominal Crunches
- Medicine Ball Crunches on Exercise Ball
- Overhead Abdominal Crunches
- Raised Knee Barbell Crunches
- Straight Arm Abdominal Crunches
Oblique Exercises (more commonly called love handles):
- Barbell Oblique Side Bends
- Dumbbell Oblique Side Bends
- Elbow To Knee Oblique Crunches
- Fingers To Heel Oblique Touchers
- Flutter Kick Oblique Crunches
- Hanging Oblique Knee Raises
- Lying Oblique Leg Raises
- Lying Side Oblique Crunches
- Oblique Crunches
- Oblique Decline Crunches
- Oblique Plate Twists
- Oblique Twists
- Seated Oblique Barbell Twists
With a comprehensive list of best abdominal exercises like this to choose from your ab workout routine should never be dull or boring. By adding a few pieces of low cost exercise equipment to your home gym you'll be able to create the perfect set of killer abs!
Mark A Hanson specializes in helping you get fit and build muscle. Pick up his free Skinny Guy Guide To Fast Muscle Gain []. Visit []
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3 Must Do Ab Workouts That Work Wonders

3 Must Do Ab Workouts That Work Wonders

3 Must Do Ab WorkoutsSome of my friends told me that if I want a six-pack abs, I can just do a thousand crunches every day. I have found out that it is not the way to work your abs. From now on, if you do the ab workouts that work wonders on your abs, you will get the six-
pack abs you are aiming for.

I can assure you that these iconic abdominal exercises like crunches and sit ups are outdated. There are other more efficient workouts for the abdominal that you may never do before. But before revealing the 3 effective abdominal workouts, let me explain the core muscles on our abs so that you gain more knowledge on why the workouts that I am about to reveal to you is super effective.
The Region of Abdominal Muscles
You need to use ab workouts that work effectively that target the different areas on our abs. Our abdominal muscles consist of 5 parts which are rectus abdominis, external oblique, internal oblique and transverse abdominis. Rectus abdominis is the six-pack muscle that assists our upper body bend and helps maintain good posture. This is the part that most people think of when they think of abs.
The next part is the external oblique. These are the muscles that start on the ribs and extend diagonally down the sides of your waist. External oblique are involved when you turn your torso and move your waist. Golfers, tennis players and hockey players usually make their movement which involves the external oblique.
The third part is internal oblique which is situated between the rib cage and external oblique and it extend diagonally down the sides of your waist. It is similar to external oblique which are used in torso rotation.
The fourth part is transverse abdominis which is a thin muscle that runs horizontally, surrounding your abdomen. It also functions as a compressor for the abdomen that keeps everything intact.
Therefore you need to do ab workouts that work every part of your abs and you will have a great six-pack abs ripping through your belly. Here, I give you 3 of my top abdominal workouts for you to put them into your body workout regime.
Abs Workout #1: Hanging Knee Raise
This workout is great for working your lower abs. In order to pull this manoeuvre correctly, you need to have a chin-up bar. Hang yourself fully extended on the chin-up bar, palms facing outwards, shoulder-width apart. Raise your knees to your chest, curling your pelvis upwards at the end. Do it around 12 repetitions. If you want a tougher hanging knee raise, you can hold a medicine ball between your knees. You can substitute this workout with mountain climbers if you do not have a chin-up bar.
Abs Workout #2: Plank or Bridge
This is a great workout for your transverse abdominis. There two types of planks. Normal plank and side plank which is tougher than normal plank. To do this workout correctly, start to get in a push-up position but bend your elbows and rest weight on your forearms instead of your hands. Your body should form a straight line and pull in your abdominal as you perform this plank position. Hold it at least 30 seconds or more.
Experts recommend that you do up to 2 minutes if you are more advanced. To toughen the plank workout, use a stability ball and bridge yourself up on top of the ball. This is definitely the best ab workouts that work tremendously good for your abs.
Abs Workout #3: Barbell Rollout or Stability Ball Rollout
This is a more advanced workout which really work hard on your abs. If you have barbell, equip the barbell with a pair of 2.25 kg or 5 lb plates. You can also use a stability ball or gym ball or even use a towel. Kneel on a mat or towel to avoid slipping your knees. Hold the bar with an over-hand, shoulder-width grip. Start your position with a slightly rounded position and roll the bar out forward as far as possible without arching your back or touching the floor. Hold for a few seconds and then return back to the starting position. Do it around 5 to 10 repetitions. In my opinion, this is one of the hardest abs workouts but super effective.
There you have it. These are my 3 top ab workouts that work effectively for the different areas on your abdominal muscles. If you are interested to learn more about the best solution for getting rid of belly fat and would like to learn how to build a six-pack, take action now and start planning and implementing a healthy nutrition and effective workouts and make progress towards your solid abs goal today!
If you are highly motivated to make healthier changes in your life, take action now and find out how to burn belly fat once and for all. Discover more ways to burn belly fat with the FREE "45 Fantastic Ways to Burn Calories" report right now!
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Natural Bodybuilding Workouts For Fast Natural Gains

Natural Bodybuilding Workouts For Fast Natural Gains Natural bodybuilding workouts are getting a lot of attention lately. This is mainly due to all monsters you see on bodybuilding shows these days. Just for looking for natural muscle building workouts, you are actually being very smart. So give yourself a round of applause and a pat on the back (but not at the same time).
The reason I am praising you, is that you understand that you must follow natural muscle building workouts. Not workouts done by pro bodybuilders. Who are probably taking performance enhancing drugs, have elite genetics and recovering ability.
I am going to give you some guidelines to follow for your natural muscle building workouts and how they should be structured. So without further ado, lets get down to business.
Keep Your Natural Bodybuilding Workouts Under 1 Hour
A bodybuilding workout (or any weight lifting) puts a lot of stress on your body and is very metabolically demanding. Around the hour mark of your natural bodybuilding workout, a hormone called cortisol is released. When this happens your body starts to burn muscle for energy. I think you will agree that is not what you want when trying to build muscle. Besides, if your workouts are lasting longer than an hour, you are probably not working hard enough.
Workout Your Legs
For the love of god, please workout your legs, I cannot stress this enough. Yeah I know you just want big guns and a 34DD chest. But did you know that working your legs will give you bigger muscles everywhere else? Yea that's right.
This is due to hormones mainly; Testosterone is released and elevated when you work a lot of muscle. But the only muscles in your upper body that elevates testosterone, is the back. Therefore if you are doing chest and biceps all the time, you are missing out on a whole host of testosterone.
The whole point natural bodybuilding workouts is to get the most out of your training for the natural trainee. Remember, work the legs; the entire body will grow.
Taper Your Volume To Match Your Frequency
This is kind of related to the previous tip, but deserves its own section as it will help you pack on muscle mass. The worst thing a natural trainee can do is do to much to often. There is nothing wrong with you wanting bigger guns and other 'mirror muscles'. But your natural bodybuilding workouts must fit in with an entire bodybuilding routine.
Your workouts must have a purpose and reason for doing something. Want a barrel chest? Fine, but you must modify your entire workout routine to supplement this. I can help you there of course and will show you how.
Natural Bodybuilding Workouts Conclusion
Natural bodybuilding workouts are a very clever way to build muscle mass fast. They must however be planned right for them to be effective. Not thrown together with no real goal in mind.
You have maybe already work this out, so it is now time to take your training to the next level. To help you do this I have a whole host of free natural bodybuilding workouts to give you. To get them just click the link: Click here to get your free natural bodybuilding workouts
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Bodybuilding Workouts For Men

Bodybuilding Workouts For Men

Do you want to find out about bodybuilding workouts for men? If so read on and I will tell you everything you need to know. At the end of the article, I will show you where to go, to get a load of workouts, sent to you for free. So stay tuned for that.

Let me guess: Are you bored and frustrated with your current workouts, due to lack of results? Or even just started out and want to know what to do in the gym? Either way I have you covered and like I said previously I will happily send you workouts. Which will tell you exactly what to do in the gym. For now I will give you a quick overview of the most popular workouts for men.
Volume Training
Volume workouts are fairly self explanatory. You train your muscles with a lot of volume onto them. This gets gets the blood pumping through the muscles and works them hard. Your body will them repair the muscles making them bigger and stronger. Generally speaking you use a rep range of around 8-12; for around 3-4 exercises per muscle. This type of muscle building training is among the most popular forms.
Strength Training
Strength training workouts are also fairly explanatory. You work in the lower rep ranges for strength training. Using a rep range around 1-5 reps, but use more sets, which is normally around 5 sets per exercise. Strength training is another great and popular form of bodybuilding workouts for men. Because stronger muscles will be bigger muscles.
Bodybuilding Workouts For Men
There are other forms of bodybuilding workouts, but the two types described above usually forms around 80 percent of your training needs. In fact alternating between these two types is proven to put on large amounts of muscle mass fast.
I will happily send you workouts including strength, volume and many other forms of bodybuilding workouts for men for free. To find out how just click the links below.
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The Specifics of Bodybuilding Workouts for Women

The Specifics of Bodybuilding Workouts for Women

Bodybuilding Workouts for WomenWhen doing bodybuilding workouts for women, the aim is to tone muscles in order to achieve a healthy and toned physique. Most women aren't into bodybuilding to bulk up but to go for that streamlined, athletic look seen on sports magazine covers or famous athletes. Even First Lady Michelle Obama is known for her well-defined upper arms, which is part of why she looks great in practically anything.

Bodybuilding workouts for women specifically target the arms, legs, thighs, rear, chest and stomach areas to create leaner muscles. In order to do this successfully, good training programs set different exercises for women to do when focusing on a certain part of the body. 
This makes the exercise regimen more orderly and molds discipline, yielding better results is less time. Here is a sample for one week of training where cardio and strength exercises are mixed up to work for each body part involved.
Day 1 - Strength training for the legs. After proper warm-ups, you can start your weekly bodybuilding workouts for women by targeting your quadriceps, hamstrings and calves. These may be in the form of freehand jump squats, dumbbell lunges and dumbbell squats, dumbbell deadlifts, lying leg curls, standing calf raises and leg presses. The approximate number of sets for each is 3 of 12-15 reps per set. Rest for around 30 seconds to a minute in between sets to allow your muscles to recover.
Day 2 - Strength training for the chest and triceps.The second day goes for your pectorals, abs and triceps. These include pushups, the incline dumbbell press, dips for triceps, machine bench press, butterfly, cable rope overhead triceps extension, ab roller and the decline crunch. Again, 3 sets of 12-15 reps with brief rest periods in between.
Day 3 - Cardio.After doing some stretches, do around 20 minutes on the treadmill, which is a moderate cardio workout. This immediately follows 2 days of heavy weight training so that your body has enough time to recuperate. Doing marathon workouts is not healthy nor will it do anything for your muscles.
Day 4 - Strength training for the back and biceps. Again, these exercises are in 3 sets of 12-15 reps each, rest periods in between. This aspect of bodybuilding workouts for women tones your back and biceps through butt lifts, lat pulldowns, bent-arm dumbbell pullovers, one-arm dumbbell and lying t-bar rows, hyperextensions for the back and dumbbell bicep curls.
Day 5 - Strength training for the shoulders.Apart from the shoulders, the abs are also targeted, 3 sets each of 12-15 reps. Don't forget to rest in between sets. Exercises here include military presses, external rotation, push press, back flyes with bands, butt-ups and knee or hip raises on parallel bars.
Day 6 -Cardio.As before, do your stretches. This is a more relaxed day of moderate cardio. Do 20 minutes on the stationary bike then get some much-deserved rest.
Day 7 - Full rest.You've had a full week of working out and your muscles are in dire need of some recovery time. Get plenty of sleep, hydrate, prepare and cook meals, go over your progress and don't forget to stretch or do some yoga so your body doesn't entirely forget that it's in the middle of training.
Following given bodybuilding workouts for women like these are guaranteed to give you excellent results, coupled with the proper diet. For more information, you can always visit the links listed here, as there's never too much of a good thing!
Linda S Barker takes pride in all the women she has helped achieved their dream physique by giving them a firm foundation of what is required in the workout programs, their diet and their mentality. Her mission is to bring fresh and upto date information about how all the things one needs to get them closer to the results they want to achieve.
Visit her site, for more information on products which are currently absolutely the best ones in the market today.
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8 Awesome CrossFit Workouts for Women to Keep Fit and Get Fit

8 Awesome CrossFit Workouts for Women to Keep Fit and Get Fit
CrossFit Workouts for Women

CrossFit is a popular type of fitness and workout strategy that includes several types of exercises such as weight lifting, running and jogging, calisthenics, gymnastics, ball training, and others. It is distinct from other exercise routines in a way that it is performed at a very high intensity within a limited amount of time.
CrossFit workouts are generally intended to improve and develop strength and conditioning. It is an ideal routine for women since it allows the enhancement of a wide variety of physical skills such as endurance, stamina, speed, balance, strength, and flexibility.
Since the focal point of CrossFit workouts is functional body movement, it is the perfect choice for women who are involved in physical activities and those who are always on the go.
With this strategy, you are met with everyday workout challenges that continually changes. The result would be that you're likely to reach your highest fitness level in no time. Let's have a look at eight CrossFit workouts for women to keep fit,
1. Combination of dead lift, squat, and push press
The initial stage of a CrossFit workout is the practicing the basics of squatting, push press, and dead lifts. A woman should be able to feel things out first before starting some heavy routines later. This can be done in a week.
2. Light and moderate weight for the early stages
The purpose of lifting weights is to develop strength as well as determine a good technique for the entire duration of the workouts. Remember a woman's objective in CrossFit workouts is to be fit, not hurt herself.
3. Cindy workouts
Cindy is a routine composed of a combination of pull ups, pushups, and squats. Repeat a pattern of 10 pushups, 5 pull ups, and 15 squats in a 15-20 minute span. As one can see, everything starts with a light training and progress will be seen in no time.
4. Dead lift to fast run
The next ideal CrossFit for women is a pair of dead lift and running. What you need to do is perform five sets of dead lift. Each set must be with five repetitions as well. After that, you run 1.5-2.0 miles and record the duration of the entire routine.
5. Double under + sit-ups
Double under is an exercise done with the help of a jumping rope. What you do is jump with good enough elevation to enable the rope to go and pass under your feet twice. This can be pretty tough for women but it sure does develop reflexes. Combine this exercise with sit-ups right after.
6. Fast run coupled with pull-ups
Perform a repetitive routine of pull-ups (the maximum you can perform simultaneously) and then be able to run not more than 500 meters right after. Repeat and then determine if there is an increase or decrease in the number of pull-ups you can do right after every run.
7. Thrusters and pull-ups
The key in this routine is repetition. Start with similar number of thrusters and pull ups. For instance, begin with 20 and 20, and then repeat with lesser, say 15 and 15 and so on.
8. Burpee
Burpee is a term referring to a type of pushup that incorporates elevation or a jump. This is quite a tough routine for a woman but it can enhance endurance and the cardiovascular strength in general.
Remember that CrossFit workouts are performed in order to enhance the entirely of your body system. It is not limited to a certain area life developing large biceps or six-pack abs. This strategy is perfect for women who want to be fit and needs to be fit. And finally, they're not as tough as they seem to be.
Want to get fitter, faster and stronger in under 1 hour daily? Try out our daily workouts that are written in our Whiteboard, which you can see in our new iPhone fitness app. Download and install new App for Fitness Everyday our workouts are different, FUN and innovative! You CAN literally get fitter, faster, stronger in under 1 HOUR Per Day! To learn more about CrossFit workouts and kettlebell trainings for strength, fitness and conditioning, visit Singapore CrossFit
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9 CrossFit Exercises to Lose Weight and Tummy Fat

9 CrossFit Exercises to Lose Weight and Tummy Fat crossfit workoutsCrossFit is a series of workout methods primarily intended for enhancing strength and conditioning. It focuses mainly on Olympic style weightlifting but at the same time consists of several routines that aim at developing various physical attributes such as endurance, strength, speed, coordination, balance, and more.
What separates CrossFit workouts from all other methods out there is that majority of those who use it find it effective. Although the training provided in most routines are for strength and endurance, CrossFit is also an effective proponent for losing weight and tummy fat. In fact, all kinds of exercises performed are aimed at burning calories and fat. So now let's find out nine of the most ideal CrossFit exercises for losing weight and tummy fat.
1. Cindy Routine
The Cindy routine is a full body strategy that is composed of pushups and body weight squats. It has a time frame of 20 minutes. It can be performed the next day and the athlete must ensure that there is progress. This routine is an effective fat-burning exercise because it is short, quick, and works your entire body. It is specifically designed to add up muscle in the chest and shoulders while at the same time allowing a high work rate for fast calorie and fat burning.
2. Filthy 50
Filthy 50 is a very rigorous and demanding CrossFit workout that requires you to perform 50 reps with ten kinds of exercises. The list includes box jumps, pull-ups, kettleball swings, lunge steps, lifts, push press, back extension, ball shots, burpee, and double unders. It is obvious that this routine is physically demanding - which also means that it can maximize the amount of calories burned in just one session alone.
3. Thrusters and pull ups
This routine is done repetitively. You can start with the maximum number of thrusters and pull ups you can perform and then you cut the number down in the repetition. This routine is likewise an effective means of shedding some stomach and tummy fat.
4. L-sit
Sit-ups will always be the best form of abs and stomach exercise. Just like the L-sit, you can lose a significant amount of excess part in the mid section by performing a routine where the body is supported by the arms while the legs are held straight in front.
5. Double under
The double under is a jump rope routine that will surely give you an adrenaline rush. It is performed by jumping over a rope and making sure that the rope passes twice before you land. It requires a higher work capacity, which in turn results to greater amounts of weight and fat burned.
6. Fast run and pull ups
You lose more sweat and burn more calories when you go for a run. Distance exercise routines are always an effective way of losing excess weight, not only that, if you pair it with pull ups, you'll be improving not only your stamina, but arm and upper body strength as well.
7. Dip
The dip is a good routine exercise for improving a muscle group, not just one. For instance, the ring dip routine gives you added strength and balance while you manage to stabilize the rings in both sides of your body. Upper body strength is the focus, but the same as the others we mentioned, it requires strength and power to perform. This corresponds to tons of effort and sweat - making you burn fat and lose weight.
8. Dead lift + run
Dead lift and running are two potent exercises that can certainly give you the right means of losing weight and tummy fat. In this routine, you are to perform a series of dead lift sets and then run for 1.5 miles. This is done with repetition until you show progress.
9. Double under + sit-ups
We mentioned earlier about the benefits of double under and how tough it can be. If you combine it with sit-ups, you're getting the right combo for getting rid of that tummy fat and make your midsection a lot more attractive to look at.
On a final note, one should remember though that every type of exercise or workout routine can never be considered as effective when it comes to losing weight when it is not combined with a healthy and balanced diet. So do not try to engage in Crossfit exercises if you are convinced of practicing a healthy diet.
Want to get fitter, faster and stronger in under 1 hour daily? Try out our daily workouts that are written in our Whiteboard which you can see in our iPhone app. Download and install our App for Fitness today! Everyday our workouts are different, FUN and innovative! You CAN literally get fitter, faster, stronger in under 1 HOUR Per Day! To learn more about fun workouts and intensive kettlebell trainings for strength, fitness and conditioning, visit Gym in Singapore

Why Kettlebell Workouts Are More Effective?

Quick And Effective Kettlebell Workouts For Women
Kettlebell Workouts

Kettlebell workouts have grown in popularity in recent years, as they provide many advantages over standard training methods. These round weights with heavy handles were developed in Russia, and they've been around for more than a century. Yet, they are seen as the future by many experts, as they provide several distinct advantages over dumbbell routines.
Major Advantages.
First off all, kettlebell workouts shift the weight distribution that you'd typically find when using a dumbbell. Why is this important? As their center of gravity is several inches below their handle, kettlebells are more difficult to work with. In training, this is an attractive feature, as it requires your core muscles to engage to a greater degree. Thus, with every movement, your abdominals are getting a workout as well - making for a more efficient regimen.
Secondly, kettlebell workouts bring your hand grip into play, as their thick handles require extra effort to hold. This means your grip strength is being increased with each exercise that you perform.
However, the third and final advantage of kettlebell workouts is the most beneficial of all. Kettlebell workouts focus on full body motions, which train many muscle groups simultaneously. This uses more calories, and is more effective for fat burning, meaning you'll gain muscle mass while losing fat. That makes kettlebell workouts one of the best tools available today for reshaping your total body composition.
In addition, many athletes love kettlebell workouts because they often require explosive power to complete and they feature functional moves that mimic real-life situations. In other words, by incorporating many muscle groups at once, they strengthen the body in a natural way, versus pre-formed moves that have little use in sports competition (like sit-ups).
Most Popular Moves.
One of the more popular moves included in kettlebell workouts currently, is the Turkish Get-up. This motion is performed by laying on the floor, with one hand holding the weight above your head. You then use your opposite hand to push your shoulders up off the mat, then rise to a standing position, while keeping the kettlebell raised at all times. This exercise works every major muscle group in the body, and it has another benefit too. It takes a high level of coordination and focus, which are both skills that are important to hone for athletic competition.
The Kettlebell Overhead Press is a great choice as well, because it is also a full body motion. In addition, due to their natural swinging movement, using kettlebells during an overhead press forces your core to dynamically engage. This occurs because your center of gravity is shifting back and forth unpredictably, and your ab muscle fibers must fire in a random pattern in order to keep you steady. This is one of the most effective types of training possible, and it is the fastest way to create changes within the muscles themselves.
Safety Considerations.
Some people have safety concerns when it comes to kettlebell workouts, and this is a valid fear. As with all free weights, the risk of injury comes when the proper form is abandoned to achieve more repetitions. However, as long as the correct form is maintained at all times, and professional guidance enlisted if necessary, these types of routines are an excellent choice.
Kettlebell workouts deliver an impressive array of features, including a better design which requires more effort to control, a thick grip that promotes greater hand strength and the use of full body motions. Finally, they often take a measure of explosive power coupled with coordinated movement that is highly effective for athletic training. Taken in sum, kettlebell workouts are a wonderful alternative to standard options, as they provide many unique benefits not found in other workout routines.
Jose B. Tollefson have useful information about kettlebell workouts. From basic to advanced moves. You can visit his website at
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Step Aerobics DVD - Get a Smart Look

Step Aerobics DVD - Get a Smart Look
Step Aerobics DVDThere are a number of ways by which you can stay in shape. Most people choose to follow a strict diet plan without actually

knowing that it may have adverse effects on their skin and health. Therefore, rule out this option and always go for something which is more reliable and much better for your

health. Aerobics have been used as one of the great ways of losing fats and staying in shape for around the decades. These aerobics exercises have been used by many top models and celebrities to stay slim and trim.
If you want to go with this option and you feel that you are unable to take time out for classes and lessons, then you can simply go for Step Aerobics DVD. This DVD is complete in all sense of the word and you can choose to buy it from a number of online and onsite stores at amazingly affordable rates. Right from the comfort of your home, you can take out only 20 minutes daily to follow the daily aerobic exercises shown in this plan.
The DVD plan comes in three sets of DVDs. The first DVD is for the beginners who are suppose to follow the exercises at the initial stage while the other two DVDs have to be used by the advance and regular users. Simple steps are shown with easy instructions and even written manuals for your convenience. Great music accompanies the aerobics to make you enjoy your exercise. The instructors are well-known aerobic fitness trainers so it is the best way to learn from them.

Circuit Training Workout Programs - What It Is and How Can You Benefit From It?

Circuit Training Workout Programs - What It Is and How Can You Benefit From It?
Circuit Training Workout Programs
What is Circuit Training?

Circuit programs are workout plans that combine both strength building (weight training) and resistance training (cardiovascular exercises). These are intense workout sessions that keeps one constantly in motion alternating between exercises with very short breaks.
Approximately 6- 10 exercises are structured in a particular sequence or circuit. Every exercise has to be repeated for a specific number of times before moving onto the next exercise. Once all the exercises are performed the entire sequence is repeated from the start. This is a repetition of the circuit is continued for a set time limit or for a specific number of times.
The minimal breaks separating exercises is to prevent a drop in the heart rate. The breaks are generally longer by a few seconds between circuits. Such circuit training workout programs can 
be undertaken individually or by groups of persons. There are different types of circuit programs based on the combination of exercises. They include strength circuits, Cardio circuits, strength and Cardio circuits and sports specific circuits.
Benefits of a Circuit Training Workout
Unlike other workout programs that target specific body muscles or enhance certain factors, circuit training exercises build strength, resistance and improve mobility simultaneously. These 
workout Programs are shorter in duration and can help those who want to work out and tone their bodies but, do not have the time to do so. They are usually completed in 20-30 minutes. However, Circuit training programs are as beneficial as the other longer programs you perform at the gym.
Circuit workout programs are popular as they bring about full body training with the use of minimal or no fitness equipment. It stimulates muscle growth. Weight machines, Hand held weights and elastic resistance bands are some of the equipment used for circuit training. 
Some circuit training programs can be adjusted to train certain areas of the body. The absence of the necessity to use sophisticated equipment permits the convenience of performing it at any location.
Resting the body is important
Circuit workout programs are very intense and should not be performed frequently. Based on the exercise combination you can choose to do it once, twice or thrice a week. Resting the 
body in between workouts is important. Straining the muscles beyond their capacity will not speed up results and can possibly injure the body. Lack of time for body repair can also reverse the results of your workout program.
Circuit training workout programs may not always be the best option for beginners as their bodies are not accustomed to rigorous exercise and have lower strength and resistance. Using the services of a personal trainer will help you choose the best circuit training program for you. 
Another pointer to choose an appropriate training program is to customize it based on a person's fitness goals. It goes without saying that you should also adhere to a good and healthy diet to achieve positive results in the least possible time.
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Insanity Workout Review

Insanity Workout Review

This Insanity Workout review will tell you about things you need to know about this product. And the first thing you should know is that: This workout will bring the house down!
If you've ever heard of extreme workout, well this is it. And it works! Plain and simple.
It does not write its own testimonials like other fitness programs do. If you want real testimonials, watch videos at Youtube. It has loads of video testimonials made by people who actually do the workouts themselves. No tricks. Just raw hard work and lots of fun! Yes, fun! With the variety of workouts included in this program, you'll never get bored. Actually, you'll be too pumped up to ever think of getting bored.
Try watching the videos now and I guarantee you that the adrenaline rush is contagious. Just watching other people do this workout makes you want to do them yourself. This workout produces great results. As it promises, 60 days and you'll be fitter and stronger. You'll literally be a new you.
You will sweat-and sweat a whole lot you will. Insanity Workout is not like those fitness programs you see on TV that goes like "Ok here we go. First, let's step from side to side.... Okay, just like that.... Gooood."
Hell no. Insanity Workout will be "...(on the background catching his/her breath)..." And that will be you. You will be bathing in your own sweat. Hard work. That's what it's all about. Unlike the conventional high intensity interval training that alternates short bursts of high intensity exercises with longer moderate intensity exercises, Insanity Workout does it the other way around.
This is to ensure you burn more calories and body fat in a shorter amount of time. Each break you take after each set, you'll be reaching for your bottle of water. And it will be like that until you finish a workout session for the day.
Insanity Workout includes ten DVDs. Each of them focus on different muscle groups and are designed to be rotated in use. This means that if you use one today, you should use another tomorrow and another the next day. For six days a week, you'll be using a different DVD until you're done with all of them then start from the first DVD again.
What's great about this is that all you need is a large enough space in your living room, or whatever room inside your house, a DVD player, a TV, and you'll be all set. There's no need for equipments-no dumbbells, no kettlebells, no bars, no weights, no treadmills-just you and Shaun T.
And since this review is not all about the good stuff, here's the catch. This work out has insanity in it. Not just in the name, but what it's made of. The exercises hurt and are pretty demanding. If you have medical conditions that restrict high levels of exertion, then this is not for you. Sure Beachbody will be glad you bought their product but they will be as sorry as you are when you breakdown and suddenly have a heart attack while doing some suicide jumps. That's just wrong. Again, this workout is not for everybody. But for those qualified to use this program, this Insanity Workout review says this is the holy grail of fitness workouts.
With Insanity, you won't be questioning if it can produce results. You will be asking "how great are the results?" Because after 60 days, the result will be YOU. And YOU will be GREAT!
Mike J. Watson is a personal trainer who overcame obesity and now chooses to spend life helping others lose weight. To see learn more about the insanity workout and other videos like it, please visit his Insane Workout Videos blog.
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Insanity Workout Reviews

Insanity Workout Reviews Insanity Workout ReviewsThe Insanity Workout seems to be getting more and more popular with the word of mouth spread.
I have read tons of reviews and seen a lot of websites that talk about the insanity workout. Shaun T uses a technique called Max interval training. Basically he has you workout at 110% for a period of time and then do an extremely short break before you jump right into the workout routine again, but this time do it faster.
This method is proving to extremely effective and popular. It is interesting to note that at this point 64% of people think Insanity is a better workout then the ever popular P90X workout. That figure is due to change and I encourage you to vote as well.
I think it is going to be interesting to watch and see how this new workout does when all the hype tones down. So far I believe it has exceeded the expectations of most that really care.
The workout is 60 days long, and the first half is easier then the second half. The workouts start out at about 40 minutes long on average and in the second month increase to an hour long each day. And with the difficulty of the first 30 days the second 30 days should prove to be a real challenge for those willing to give it a shot.
Shaun T's Max Interval training takes you through a series of workouts, then he repeats these workouts, but at a faster pace then before. Then once again you must repeat it a third time, but even faster. This makes the workouts easier to follow along with and is extremely effective... and difficult.
Some of the most difficult aspects of the insanity workout is the level 1 and level 2 drills. These are a lot of up and down movements with push ups, jumps and they are very difficult to do.
Many people are calling Insanity the P90X of cardio, but I think it is much more then that. It is a full body workout and is pretty difficult to do.
Jake is a young man that loves fitness and exercise. He writes to inform people of the importance of the exercise to live a long and healthy life. If you want a workout like the above try the Slim in 6. The newest review is a blog that is reviewing the workout day by day. Its pretty cool... check it out at Insanity Workout Reviews.
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Total Gym Exercises - Total Body Exercises With Just One Piece of Equipment

Total Gym Exercises - Total Body Exercises With Just One Piece of Equipment
Total Gym Exercises

If you have dropped in here to read this article, you have probably already seen or heard about the total gym exercises that are endorsed by Chuck Norris and several other celebrities. Total 

gym is a unique piece of equipment that will allow a user to use his or her body weight to perform resistance training exercises to achieve various results such as strength training, muscle sculpting and even cardio training.

This article will give you some details about why Total Gym exercises have become a hit with several thousand customers in the U.S. and other parts of the world.
· Cost effective - One can buy the equipment for less than $1,000. This is much cheaper than home gyms that can be ridiculously expensive.
· Wide range of exercises - More than 80 different exercises can be performed on this simple piece of equipment.
· Ready to use - Unlike most other fitness material that you use from home, Total Gym exercises can be begun with in just a matter of minutes as there is no assembly required. You will just have to unpack the equipment after you receive your shipping order.
· Effectiveness of resistance training - If you are interested in achieving a physique that is lithe, angular and sharp as opposed to a bulky muscle frame, Total Gym exercises are perfect as they are all based on the concept of resistance training that strengthens the body in such a manner that it produces sculpted, toned muscles and not bulky muscles.
· Exercises for all muscle groups - Total Gym exercises will engage all muscle groups in the body. There are separate and specific exercises that will allow you to individually target the major muscle groups in the body such as legs, arms, chest, back, abs and shoulder. It can be used for a total body workout.
· Slow twitch and fast twitch muscles - The Total Gym exercises can be modified to work both the slow twitch and the fast twitch exercises.
· Attractive offers on the equipment - One will be able to sample Total at a very affordable rate as the website has a current promotion where one can try this piece of home equipment for just the cost of $1 plus shipping costs. It was created to allow the users to try out the equipment before they paid the full price and the website has seen a vast majority of their customers pay for the equipment in full as they just cannot seem to get enough of the exercises.
If you are looking for no nonsense fitness equipment that will allow you to give yourself an advanced total body workout, Total Gym exercises will definitely not disappoint.
Find out more about Total Gym Exercises at Rex's website Body Building Review which specifically covers this topic and many more.
© 2013, All rights in all media reserved. This article may be freely reprinted on electronically paper as long as the author bio is also reprinted intact and a link to the author's website is included. This article may never be sold individually or as part of a package.

The Origins of Hot Yoga

The Origins of Hot Yoga
Hot Yoga

The latest craze in the fitness world is hot yoga. More and more people are jumping onto the bandwagon, sweating endlessly while doing yoga poses. But actually, it's not that new. It dates back to the 1970s, back to the time when Bikram Choudhury got inspired to create his own set of yoga poses and techniques that are to be done inside a heated room.
Choudhury is the pioneer of hot yoga. He was only four years old when he first got into yoga. A champion athlete, he excelled in marathon and weightlifting. When he was 17, he suffered from a serious knee injury during a weightlifting event. Doctors told him that he was never going to walk again.
He didn't listen to his doctors. What he did was he asked to be brought to Bishnu Ghosh, the brother of famed yoga guru Paramahansa Yoganada. Yoganada is the author of the book "Yoga, the Philosophy of a Yogi." He asked Ghosh to help him engage in yoga and he used this as a way to strengthen his knee muscles. With the incredible therapeutic effects of yoga combined with Choudhury's determination, he was able to walk again, in only a span of six months.
The rejuvenated Choudhury moved to the United States and in 1974, he formed the Yoga College of India in Beverly Hills, California. Here, he created hot yoga, which eventually was named after him, Bikram yoga. His hot yoga was composed of 26 poses in a 90 minute course to be done inside a room heated to 100 degrees Fahrenheit with 40 percent humidity.
Today, there are a lot of types of yoga. Many have followed the footsteps of Choudhury, not only in making hot yoga a part of their living but also in creating their own unique style and techniques. One example is the Moksha yoga developed by Ted Grand and Jessica Robertson in 2004. The two are yoga teachers in Toronto. The term "Moksha" means release or liberation.
There is now a multitude of Moksha yoga studios spread throughout the world. Moksha yoga alone has studios in Taipei, England, Hong Kong, Singapore, Thailand, Trinidad, Canada, USA and so many more. It's not surprising since yoga can definitely benefit the body, mind and spirit in more ways than one.
For one, Moksha yoga is effective for weight loss. It can burn from 500 to 1000 calories per session. You can already lose so much weight with yoga alone. Triple the effects when you do the yoga poses inside a heated room, which will make you sweat like crazy in a very short period.
Not only that, yoga is great for toning down stress levels. You might find that hard to believe since people don't really step inside a very hot room to relax. But the results of a hot yoga session-tension release, less stiff muscles, improved sleep quality, and calmed mind-all lead to utmost relaxation.
On top of all these, hot yoga can strengthen your muscle, boost your mood, alleviate pain symptoms and prevent a wide array of illnesses like arthritis, headaches, and even cancer. Now hat you know the origins of hot yoga and the benefits that come with it, try hot yoga right away!
Hot Yoga is a highly-effective form of exercise that was created to workout your body, mind and soul. Experience the benefits of this workout by trying hot yoga.
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