A New Day Workout

We've had enough rest throughout the weekend, so here's a workout to get you back into the tough routine. A complete abs and chest workout.


5 minutes warmup

60 second Plank

60 second Plank - For an advanced version, while staying in the plank position, bring your knee towards your chest.Take it back and do the same for the other leg. Aim for 20 reps.

60 second Plank -  For an advanced version, while staying in the plank position, bring your knee towards your armpit from the side, working the obliques.Take it back and do the same for the other leg. Aim for 20 reps.

Repeat the above 3 times

For that extra burn, do this:
100 Laying walking man (How to, coming soon)
Max push ups

Should take you about 20 - 25 minutes.
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Front to Back Workout


So this is the workout I did today and it was quite challenging. By the end of it my chest and back was completely sore. It is primarily a circuit training concept merged with Turbulence Training. Here's what you do.

20 Push ups
20 Dumbell Double Arm Rows
Repeat the about 3 times without any rest

15 Wide Push ups
10 Single Arm Rows (each side)
Repeat the above 3 times without any rest

15 High Push ups
15 Dumbell Double Arm Rows
Repeat the about 2 times without any rest


10 Narrow Push ups
10 Single Arm Rows (each side)
Repeat the about 2 times without any rest

Optional:
30 second Plank
20 Supermans 
Repeat the about 3 times without any rest

Should take you about 30 minutes including a warm up.
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All four directions workout


This workout was developed to works your front, back, top and bottom. You engage all your muscles throughout the workout. You burn a lot of calories as you engage a lot of muscles during this workout and the best part is. You don't need any equipment.

-  15 Squat and Jumps


Repeat 6 times without any rest in between exercises. Rest 1 minute.

-  30 seconds Plank

-  30 Supermans

Repeat 6 times without any rest in between exercises.
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How to do shoulder push ups

A shoulder push up is a great replacement for shoulder press, if you do not have dumbbells. If you think you are not getting the full range of motion, then you can try to place your hands on two chairs and go deep. Start with the position shown below.




Go as low as you can. and come back up, just as you would in a normal push up.




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How to do a Squat and Jump

You know how to do a squat. Here is a slightly advanced version for those of you who find a normal squat too simple. This actually works you butt as well in addition to the front quads. If you keep you closer together and feet straight, you will work the slightly outer side of the quads and if your legs are further apart, you work the inner side of the quad. Here is what you do.


Stand straight and as you would for doing a normal squat. Go down and do a normal squat as shown in the picture below.


When you come up, instead of standing up, jump straight up. Make sure you land on the balls of your feet and not flat on them. In that same smooth motion, go straight into the squat. Try to control the squat as you come down or it will put too much pressure on your knees.


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