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Ezine ready page
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Posted on May 16, 2008 by Brett MacPherson | Posted under Weight Loss
A Whole body Advanced Training Session to Test Your Abs and Plow Through Any Plateau!
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This training session is great for use with groups of elite professionals for example, the police, fire fighters or soldiers looking for training sessions to train their total body in an intensive training session to work towards PT testing. This training session 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 training session doesn't pull any punches it uses very intensive bodyweight exercises and only advanced exercisers should try this training session as shown. Beginners can still try a training session like this but you may need to use alternate exercises which you can do with good control, as attempting an exercise 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 exercises you find difficult, or swap in a different exercise if you can't control an exercise. The program uses total body exercises and high intensity which means you need to keep the rest periods short. If you are modifying this training session you can use longer rest periods and if you are using different exercises attempt to use multiple joint full body exercises where possible. This training session doesn't really need equipment, its all bodyweight based exercises, but you can swap 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 training session in a circuit format, meaning move from one exercise to another with limited rest, you can use up to about 10 seconds rest between each exercise, you will do 3-5 times though the circuit in the session. To make this training session easier use more rest between sets first then if needed you can take small breaks between exercises, as you get fitter be sure to take less rest to keep the training session 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 (ab Muscles) 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 training session 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 |
Tags: WORKOUTS FOR ABS, FULL BODY WORKOUTS, ADVANCED WORKOUTS, CORE WORKOUTS, AB WORKOUTS
