Saturday, July 13, 2013

3 Best Dynamic Bodyweight Ab Exercises

Hey Everyone

Rafael here with a GUEST POST

 You want my best exercises?
That’s what you’re going to get in a series of new articles dedicated to the TOP moves for each body part.
We’re going to start with the 3 best dynamic bodyweight ab exercises. No weights needed. I’ve even put them all together in one circuit in my latest and greatest fat burning program (you’ll see them from 2B-2D in bold).
Here’s the workout, called #RiseandGrind:
Day 3 – Workout B – #riseandgrind
Start with the general bodyweight warm-up circuit.
Specific Warm-up Sets:
  • Do 1A with 50% of normal weight for 8 reps.
  • Do 1B and 1C for 3 reps each.
Rest only where stated.
1A) Deadlift – 20 reps (2-0-1-0)
1B) Prisoner Squat Jump – 6 reps
1C) Pike Pushup – Max Reps (2-0-1-0)
Rest 30 seconds and repeat 2 more times.
2A) Bodyweight Bulgarian Split Squat – 15 to 25 reps per side (1-0-1-0)
2B) X-Body Mountain Climber – 20 reps per side (1-0-1-0)
2C) Power Wheel Rollout or Stability Ball Rollout – 20 reps (3-0-1-0)
2D) Stability Ball Jackknife – 20 reps (1-0-1-0)
Rest 30 seconds and repeat 2 more times.
Then you’ll finish with a Metabolic Conditioning circuit (only found in the TT Grindhouse manual deal here).
Why are those the 3 best bodyweight ab exercises?
Well, first, for beginners, you still need to master the Plank, Side Plank, and Bird Dog exercises. Those are the 3 best ab moves if you are just starting out. You need to be able to hold a Plank for 2 minutes straight, and a Side Plank for 60 seconds on each side. If you can’t pass both of those tests, spend more time on the basics.
But if you are ready to hit your six-pack abs even harder, we want to go with the “Stretch & Contract” system found in my top 3 dynamic ab moves.
First, the best of the 3 is the Rollout move. You stretch your abs on the way out, and contract them hard to return to the start position. But unlike with sit-ups and crunches, you do NOT round your low back – and therefore you protect your low back from injury.
But to add a twist to this circuit, I put the Rollout second in order. We’ll pre-fatigue the abs with high-rep X-Body Mountain Climbers that work your abs in stability (like a Plank) and your obliques with the cross-body movement of your knee.
To make that move even harder, you can put your feet on a ball or in TRX straps. You might need to do fewer reps if you use the advanced version.
Finally, we close out the circuit with the Stability Ball (or TRX) Jackknife. Your abs are stretched out in the plank position, and then you contract from the lower portion of your abs to bring your knees to your chest.
Those 3 ab exercises go to together like peanut butter and jelly and ice cream (what, ice cream goes amazing with ANYTHING – okay, what “those 3 ab exercises go together like pancakes, butter, and real maple syrup <= at leastMikey Whitfield will like that one!).
The X-Body hits the obliques.

The Rollout hits the six-pack with the Stretch & Contract system.
The Jackknife works from lower abs up to the top.
Boom goes the six-pack dynamite!
You’ll love that circuit.


Saturday, July 6, 2013

The Cardio Machine that Sucks

Hey Everyone

Rafael here and I have a GUEST post for you today...enjoy and leave us your thoughts

The Cardio Machine that Sucks 
By: Craig Ballantyne, CTT
Certified Turbulence Trainer

Recently, I was in Tampa, Florida, at a seminar. Between sessions, a physician from Georgia stopped me in the hall and said, "Hey Craig, you were right about those crosstrainer machines. I've had your program for a few months now and I'm getting better results with the bodyweight circuits."

It's always great to meet clients, and I was curious to find out how he heard of me. Turns out, he found me through Google, landing on an article I wrote about "how elliptical machines (crosstrainers) suck for fat loss".

That's right, I think those machines are almost a complete waste of time.
"I was using one of those machines for a long time and was wondering why I wasn't getting any results," the physician continued, "I'm so glad I found your program and now I'm using the bodyweight circuits from the Dumbell-Bodyweight Fusion Workout", he added.

I told him how I wasn't surprised. In fact, I've never personally known anyone to get great results with one of those crosstrainer machines. Now I've watched really lean people use them, but they didn't get lean with those machines.

I know some people will be angry with what I have to say because they like exercising on the crosstrainer, but the truth is that they just don't work as well as harder forms of interval training.
And hey, any time you are traveling or want a break from regular interval training workouts, you can use one of the 4 bodyweight circuits from the TT DB-BW Fusion Fat Loss program that you get as a bonus when you order the Turbulence Training fat burning workout routine.
Click here to get Turbulence Training

Let me know how it goes for you,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

About the Author
Craig Ballantyne 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 been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and 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

Tuesday, July 2, 2013

Sorry , I have "bad" news

Hey hey

It's Wednesday...Workout Wednesday and yes I have BAD news

You are going to have to work to get the RESULTS you want...sorry

But here is the know get PUMPED up and ready ready to go and then???

You need a little I send you some of these:

  • “We would accomplish many more things if we did not think of them as impossible.” C. Malesherbes
  • “Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible.” Francis of Assisi
  • “To accomplish great things, we must not only act, but also dream, not only plan, but also believe.” Anatole France
  • “Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” Dale Carnegie
  • “Don’t let what you can’t do interfere with what you can do.” Anonymous
  • “Never be satisfied with what you achieve, because it all pales in comparison with what you are capable of doing in the future.” Rabbi Nochem Kaplan
  • “High achievement always takes place in the framework of high expectation.” Jack Kinder

  • and that get's you going...and this APPLIES to everything realize you had to keep working...but you quit again

    and I think the reason this happens...In every case and in EVERY situation is because you get fixed on where you are "supposed to be" or the results "you should have had"

    Your results...and life for that NOT a's a should enjoy the process...every step, every rep and every workout

    and you will doesn't take long at all till you end up where you want...


    The #BBR page will be live this afternoon or tonight...look for it

    Have a great day

    Master Trainer Rafael
    The Boot Camp Rebel