Turbulence Training

Get your FREE fat burning bodyweight workout video that is SEVEN TIMES more effective than long slow boring cardio: http://www.homeworkoutrevolution.com/... Alright, today I'm going to show you some no-equipment bodyweight exercises that you can do for full workouts, in your hotel room, even if you're at the hotel with the worst gym in the world. Here's how you're going to set this up: First thing you want to do is alternate between lower body and upper body exercises. That allows you to do a great circuit and with all the bodyweight exercises in the world that I can think of with no-equipment, there's lots of workouts you can do. So here's how you're going to structure your workout - from beginner, intermediate, and to advanced: 1. Squatting Exercise 2. Pushing Exercise 3. Single-Leg Exercise 4. Total Body Torso Exercise That's 4 of my Big 5 Fat Burning Exercises: • BIG 5 FAT BURNING... Ok, lets get started... For beginners: 1. Wall Squats or Lying Hip Extensions - 20-30 seconds 2. Kneeling Push-Ups or Close-grip Kneeling Push-Ups - 20-30 seconds 3. Single-Leg Hip Extensions or Single-Leg Step-Ups - 20-30 seconds 4. Plank or Side-Plank or Mountain Climbers - 20-30 seconds Do those 4 exercises in a circuit, a little rest in between each exercise. Go through this circuit 3-4 times with a minute rest between each circuit. That's it for the beginner workout... Now for Intermediate: 1. Prisoner Squats - 20-30 seconds 2. Regular Push-Ups - 20-30 seconds 3. Split Squats (12-15 reps on one side and then switch over) - 20-30 seconds 4. Mountain Climber or Plank variations (Do more reps with the Mountain Climbers or hold Plank positions for longer, to make this more challenging) - 20-30 seconds After you complete this circuit, rest for 30- 45 seconds and then repeat 4-5 times. Maybe even 5- 6 times AND you can also use a wider variety of exercises for a longer workout. You can do 8 exercises - 1. Squat 2. Push 3. Single-Leg 4. Total Torso 5. Different Squat 6. Different Push 7. Different Single-Leg 8. Different Total Torso. Go through that 3 times. That's all for your intermediate workout... Now finally for Advanced: 1. Total Body Extensions - 20-30 seconds 2. Spiderman Push-Ups - 20-30 seconds 3. Bulgarian Split-Squat - 20-30 seconds 4. Cross-Body Mountain Climber - 20-30 seconds Go through this circuit, then rest for 30-45 seconds and repeat, 4-5 times. Note: If you have a band, you can do band pull-aparts for upper-back. If you don't have a band, make sure you do lots of upper-back training when you get back to your regular gym. That's it, you're done! Two things before we go: 1. If you liked this video, hit the "Like" button so I know you want more like this. 2. Tell me in the comments below what other workout travel topics you want covered. Get your FREE fat burning bodyweight workout video that is SEVEN TIMES more effective than long slow boring cardio: http://www.homeworkoutrevolution.com/...

Discover the most EFFECTIVE abdominal exercises for sculpting six-pack abs most trainers are NOT telling you about. Get 3 abs circuit workouts FREE here: http://www.turbulencetraining.com/Fre... Ok, here are 6 abs and core exercises that you can do at home in a circuit and are going to give you six-pack abs without the strain on your neck and lower back from doing hundreds of crunches. Within these 6 exercises, I've included 3 that are essential to helping you build strong abdominal and lower back muscles. We'll call these 3 the not-fun ones and the other 3 the fun ones. I can't stress enough how important it is that you do the not-fun exercises. They are going to help the most with strengthening your overall core which will reduce the risk of any spine and low back injuries that can really set you back from achieving a sculpted stomach. Alright let's get started... 1. Standing TRX Fallouts (Fun) The Fallout is a great exercise for your abs because you're getting both good eccentric loading (as you stretch out) and concentric loading (as you contract in) on your abdominal muscles. This is great for strengthening your abs and will help you get that six-pack. Another variation you can try with the TRX is triceps extensions. By positioning your elbows out further, you engage the core and your abs more. Note: If you don't have a TRX you can substitute Fallouts for a stability ball jack-knife. 2. Side Plank (not-fun but essential) Research shows that if you can hold a side plank for 60 seconds on each side, you'll have a dramatically reduced risk of injury. The side plank is going to be working you abdominals, low back and really focusing on your oblique muscles. For a more advanced variation of the side plank, you can do a side plank with a leg raise. Tip: If you notice that one side is weaker than the other, start with this side first whenever you begin. Also make sure you are holding your side plank for the same amount of time on each side. 3. Spiderman Climb Exercises (Fun) a) Spiderman climb push-ups This will be harder on your abs compared to the regular spiderman push-ups. The main difference is that you will be touching your foot down on the ground. b) Spiderman Push-up This will be harder on your upper body since your foot is not touching the ground. c) Spiderman Climb (beginner) If a) and b) are too hard for you, start with just a spiderman climb, then build up strength and move onto the other two variations. 4. Regular Plank (not-fun but essential) Research shows that if you can hold a regular plank for 2 minutes straight, you'll dramatically reduce the risk of low back and core injuries. Variations you can try with the regular plank are see-saw planks or rocking planks. 5. Ab Rollouts (Fun) Similar to the TRX Fallouts in that we're focusing on getting a good stretch of the abdominals, but this exercise will be a little harder. Note: if you don't have an ab wheel you can use a stability ball. 6. Bird-dog (not-fun but essential) Bird-dog is the last exercise you have to make sure you include in your circuit. This exercise will work your abs and hit the small muscles surrounding your lumbar spine (low back). This is key for preventing injuries. Note: You can either hold this exercise for 20 seconds per side or you can do 15 reps. Just make sure you do it. Done! Do these 6 exercises in a circuit with no rest in-between each exercise, then take a 30 second rest before going back through the circuit 2 more times, for a total of 3 rounds. If you can do this circuit 2 times per week, you'll improve the strength in your abs, low back and overall core health. Last but not least, this is a more advanced circuit so if you find that you can't hold a regular plank for more than 30 seconds; you want to focus on just doing the side plank, plank and bird-dog. Discover the most EFFECTIVE abdominal exercises for sculpting six-pack abs most trainers are NOT telling you about. Get 3 abs circuit workouts FREE here: http://www.turbulencetraining.com/Fre...

Build muscle and burn fat 5 days a week with absolutely ZERO equipment! In this video you're getting a bodyweight no-equipment challenge workout that Men's Health Magazine asked me to put together. You'll want to add this into your regular workout routine, either before or after your normal workout. You won't do this challenge every time you workout. Ideally you will do this workout every COUPLE weeks to test your progress. So make sure you are recording your scores for the number of reps you complete for each exercise to give yourself a baseline to compare in upcoming weeks. Alright lets take a look at this Bodyweight Punisher Workout Challenge... Punisher Challenge Instructions: Perform the MAX number of reps you can do for each exercise (ie. go to failure). Rest 20 seconds between rounds for pushups (Total 3 rounds) Aim for 2 minute hold on the plank (Proven to reduce the risk of low back injuries) 10 second hold at the bottom of the bodyweight squat (Punisher style - total 8 rounds) Go through this circuit only ONCE. Challenge Workout: Pushups (Max reps/ 20 second rest / 3 rounds) Plank (Max hold / 1 round) Bodyweight Punisher Squats (Max reps in 20 seconds / 10 second hold at bottom / 8 rounds) DONE!!!

The sphinx pushup (aka: kneeling plank to triceps extension for you TT folks!) is a fantastic exercise that targets your triceps, chest, shoulders, and core. It requires control and power along with mental fortitude…it’s right up my alley! Plus, you see results really fast.

Your exercise time is valuable, don't waste it doing these exercises!!

Master Fitness and Nutrition Therapist Missi explains great travel exercises! You don't need equipment, just your body weight. These can even be done in a hotel room! Find me on social media for more great workouts and recipes! Facebook: http://bit.ly/1Uf49iv Instagram: http://bit.ly/1OsXXkA Twitter: http://bit.ly/24UoWHZ Pinterest: http://bit.ly/1W1WrYq Whether it’s browsing through your social media feed or observing from a distance at the gym, you likely have witnessed some pretty unusual workouts. While some of them look pretty goofy, they can have amazing benefits when done correctly. My colleague, Craig Ballantyne, has a few of these moves himself that he incorporates into many of his workouts. While they are all super effective, common movement patterns for body weight workouts, they tend to trip people up creating confusion about proper form and muscle engagement. These “weird” moves, as Craig calls them, might be just the thing to add to your next workout. Check out this demo video then, read the form cues at the link below– with a little practice you’ll be an expert in no time. http://bit.ly/29qqdE9

4-minute workouts burn fat and help you get you fit faster than long, slow, boring cardio... and bodyweight workouts don't require ANY equipment. Get over 51 follow-along workouts at www.HomeWorkoutRevolution.com And follow me on FB today at www.TurbulenceTrainingFanpage.com

This crazy 4-minute "cardio" circuit workout increases your metabolism and boosts your burn fat so you get fit faster than long, slow, boring cardio. Get over 51 follow-along workouts at www.HomeWorkoutRevolution.com And follow me on FB today at www.TurbulenceTrainingFanpage.com

These 20/10 Revolution workouts will TRIPLE your results than doing long, boring cardio. If you want a better body FASTER, use these workouts instead of long, slow cardio. This section is all about using the 20/10 method for insane results during this Pandemic. Comment below! Do these two things: 1. Subscribe to my NEW YouTube Channel: https://tinyurl.com/y2d56gz9 2. Follow on Instagram: https://tinyurl.com/y5e438ob Get "Unstoppable" here: http://beunstoppablebook.com Get "The Perfect Day Formula" here: https://perfectdayformula.com/

These 20/10 Revolution workouts will TRIPLE your results than doing long, boring cardio. If you want a better body FASTER, use these workouts instead of long, slow cardio. This section is all about using the 20/10 method for insane results during this Pandemic. Comment below! Do these two things: 1. Subscribe to my NEW YouTube Channel: https://tinyurl.com/y2d56gz9 2. Follow on Instagram: https://tinyurl.com/y5e438ob Get "Unstoppable" here: http://beunstoppablebook.com Get "The Perfect Day Formula" here: https://perfectdayformula.com/

Personal Trainer in Toronto

http://www.turbulencetraining.com http://www.ttmembers.com one arm pushup Craig Ballantyne from Turbulence Training and TTMembers shows you how to challenge your strength with the one arm pushup.

CLICK HERE FOR A FREE WORKOUT!! http://www.turbulencetraining.com This is the lying hip extension exercise, also known as the lying hip bridge. The muscles you will work during this exercise are the butt and hip flexors. So, to perform this exercise correctly, lie on your back, with your feet flat on the ground and your knees bent. Next, brace your abs and contract your glutes, as if you were squeezing something between your cheeks (this pre-contraction is very important for beginners). Now, bridge your hips up by contracting your glutes and then hold your hips elevated for a one count while bracing your abs and squeezing your glute muscles. Then, slowly lower your hips back down until they are an inch above the ground. Repeat. Be sure not to use your lower back for this exercise. Although it will be tense, using your back is incorrect. This is an excellent beginner exercise because it teaches muscle control. However, intermediate users should also use this in a bodyweight fat loss circuit, while advanced exercise users should use it as a warm-up. For instance, you can use this exercise at the beginning of a conditioning or warm-up bodyweight circuit. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.turbulencetraining.com And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit: http://www.ttmembers.com

Chef Gui offers up some tips on eating grapefruit! Find more tips and recipes on Facebook at https://www.facebook.com/EMBMcookbook and on Instagram at https://www.instagram.com/eatmoreburn...

Have you worked out today? Try these fat burning and muscle building NO-equipment bodyweight workouts for FREE: http://send.turbulencetraining.com/Da... ****** In this video you're getting what I call The 4 Minute Lower Body Burpee Gauntlet Challenge Workout. It's a challenge workout because you are going to keep track of how many burpees you do in the 4 minutes. It's also a gauntlet because I've set it up so you do burpees at the start and then finish with burpees - classic Turbulence Training gauntlet style. Alright lets take a look at this workout... 4 Minute Lower Body Burpee Gauntlet Challenge Workout instructions: - 20/10 style (20 seconds of work followed by 10 seconds of rest) - 8 rounds total - 4 exercises, 2 rounds per exercise - Count the number of burpees you complete at the start and at the end - 10 second hold for the punisher squats instead of 10 second rest - Go through this circuit once Exercises: 1. Burpees 2. Punisher Squats 3. Swing Lunges 4. Burpees *Remember - Go through 2 rounds for each exercise using the 20/10 tempo DONE!!! ****** If you want more challenge workouts that build muscle and burn fat at the same time, check out the FREE Turbulence Training Workout of the Day: http://send.turbulencetraining.com/Da...

Want six-pack abs without having to do neck straining crunches and situps ever again? Discover what experts are saying is now the BEST approach to ab and total core training, click here: www.SuspensionRevolution.com ****** Hey, here with my good friend Dan Long from Suspension Revolution and Dan is the BOSS when it comes to suspension training. In this video you're going to get 3 core exercises that will absolutely smoke your abs. These are just a taste of an entire collection of challenging ab workouts that Dan has put together for you in his new Suspension Revolution system. Here are the exercises... Note You'll need a TRX or some other piece of suspension equipment for these. Exercises: 1) Body Saw 2) Pike 3) Slow Motion Mountain Climbers That's it! Go through these 3 exercises and you're abs will be toast. **** If you liked these 3 ab exercises, don't wait to check out the ultimate total core workout collection here: www.SuspensionRevolution.com

Burn calories for up to 38 hours AFTER your workout with this FREE fat loss workout: http://send.turbulencetraining.com/Fa... Hey guys, here's a video covering 7 strength training exercises you need to STOP doing at the gym, right now. If you keep on doing these 7 exercises, you will run the risk of getting seriously injured and that can really slow down your progress. Ok, so what are these 7 strength training exercises you need to stop doing and what are alternatives you can do instead? Here they are... 1. Bench Dips This is a really bad exercise for your rotator cuff. It places your scapula in an awkward position (tipped forward) and puts a lot of force on your rotator cuff. An alternative to bench dips, if you're trying to target your triceps would be a) close-grip pushups or b) regular dips using a parallel bar. 2. Clean and Presses (Fixed Bar) Never, EVER use a fixed bar when doing clean and presses. For a clean and press to work properly, the weights need to be able to spin and the bar should rotate freely as well. So if you are going to do clean and presses - make sure you a) have the proper form and b) are NOT using a fixed bar. An alternative to the clean and press would be an overhead dumbbell or kettlebell press. You can add in a squat and then the press if you're looking for a more metabolic response with this exercise. 3. Barbell Squat (Bending at the Knees First) When you perform a barbell squat you want to bend with your hips first NOT with your knees. This will reduce the load on your knees and place more of the load on your glutes, hamstrings and quads. DON'T squat with your knees. That's why people get knee pain while squatting. 4. Upright Rows Upright rows are another exercise that place a lot of force on your rotator cuff and can lead to injuries. Much better exercise alternatives would be wide grip seated rows or standing face pulls using a rope. 5. Barbell Bench Press (Wide Grip) Wide grip bench press places a lot of stress on your rotator cuff muscles as well. Because of the position of your wrists, arms and scapula. A better alternative is to use a medium or more narrow grip and keep your elbows tucked in closer to your body as you lower the bar, while squeezing your shoulder blades together. Dumbbell bench press is an even better alternative, placing a lot less stress on your rotator cuff. 6. Dumbbell Side-Bends Side-bends cover such a small range of motion that they really are just an inefficient way of working out your obliques and abdominals. A better alternative would be to do farmer's walks in a figure eight pattern. The last exercise you need to stop doing is... 7. Triceps Kick-Backs These are another really inefficient exercise. The plane of motion through which the dumbbell is travelling is not optimal for working your triceps. Gravity is really only working at the end of the motion. Again this is an exercise that is inefficient and you should stop doing if you're looking to see real results. That's it! Kick these 7 strength training exercises to the curb and you'll improve your training and reduce the risk of serious injuries. Burn fat for up to 38 hours AFTER your workout with this FREE 30-minute workout video: http://send.turbulencetraining.com/Fa...

Get lean and ripped with THREE Turbulence Training workout programs for one ridiculously LOW price: http://www.turbulencetraining.com/mon... Listen up! If you think you need a bench press or those hammer strength row machines at the big box gyms to sculpt a strong muscular chest and back, then you are WRONG. I'm going to show you 6 chest and back exercises that you can do at home and are going to help you burn fat, build muscle AND get you stronger. Oh...and the best part about these 6 exercises are that you will only have to change the weight of your dumbbells once throughout the workout. Alright so all these exercises are done superset style -- meaning you will be performing 2 exercises back-to-back with no rest in-between. Here are the exercises: 1. Dumbbell Chest Press + Overhand Pullups (30-40 seconds/ exercise) The first exercise you are going to do is a dumbbell chest press with a flat bench. You are going to do this exercise for 30-40 seconds and then immediately go into 30-40 seconds of overhand pull-ups. After you finish your pull-ups, you will rest for 30-60 seconds and then go back into the next superset. Note 1: Make sure you choose a weight that you can do 12-15 repetitions. Note 2: If you can't do 40 seconds worth of pull-ups -- boost yourself up and slowly lower yourself down (5 second count). This will eccentrically load the muscles in your back and arms and allow you build strength faster so you can eventually do 40 seconds worth of continuous full range pull-ups. Note 3: If you are looking to build muscle -- take less rest (30-40 seconds). If you want to build strength -- take longer rest (50-60 seconds). You will do 4-5 sets of this superset and then move on to... 2. Incline Dumbbell Chest Press + One-Arm Dumbbell Row (8-10; 15-20 reps) The second exercise superset you are going to do is a variation of the first dumbbell chest press that we just did but will be working both your anterior deltoid muscles (front shoulder) and your chest now. By positioning the bench with a slight incline you are putting the chest at a mechanical disadvantage. Some of the weight is now being transferred to the front of your shoulders, which are much smaller muscles compared to your chest. For this reason you will do 8-10 reps rather than 12-15 since your muscles will fatigue faster. You are going to do 30-40 seconds of inclined dumbbell chest presses and then with no rest go right into one-arm dumbbell rows. Note: For the rows you will do higher reps because you'll be stronger for this exercise. You are going to aim for 15-20 reps of one-arm dumbbell rows for each arm. BONUS: with this exercise you are going to build forearm strength, upper-back strength and work your abs. After you complete both exercises in this superset, rest for 30-60 seconds and then repeat these exercise supersets 2-3 more times for a total of 3-4 sets. 3. Dumbbell Chest Flys + Dumbbell Chest Supported Rows (12-15 reps) NOTE: you have to lower the weight for these exercises so now is when you switch your dumbbells and drop the weight. Dumbell chest flys are going to complement the first two pressing exercises really nicely and should finish your chest off giving you the ultimate chest workout. For the dumbbell chest supported rows, you will first adjust your bench so it has a slight incline and then lie face down on the bench with your chest pressed against it. From this position you will hold the two dumbbells at 90 degrees to your body and similar to rows pull the weight towards your stomach in a rowing motion, while squeezing your shoulder blades together. This is great for working your rhomboids which are tough muscles to hit. You'll do 12-15 reps of dumbbell chest flys, then with no rest go right into dumbbell chest supported rows for another 12-15 reps. After these you will rest for 30-60 seconds (depending on your goals) and then repeat the superset for a total of 2-4 sets. BOOM! There you go - 6 exercises to hit your chest and back that are going to increase your strength, help you build lean muscle and burn fat. If you want more workouts like this... 1. Hit the 'like' button to let me know. 2. Leave me a comment telling me what kind of workouts you'd like to see? Get lean and ripped with THREE Turbulence Training workout programs for one ridiculously LOW price: http://www.turbulencetraining.com/mon...

Research shows that you'll burn more fat doing 4 minutes of this type of workout than you will doing 30 minutes of boring cardio. Go here to get 14 NO-equipment workouts like this one: http://www.HomeWorkoutRevolution.com To lose weight and get in shape you have to workout for 60 minutes everyday, right?... NOT! All you need is just a few minutes a day. Here's an insane 4 minute fat blasting bodyweight workout finisher I put together, just for you. This workout will take less time to complete than your post gym shower, but the results will be lasting. Here it is: 1. Total Full Body Extensions (60 seconds). Why Full Body Extensions? Well because they are one of the best total body exercises for conditioning that is also low impact on your joints.Your heart rate will be elevated through out and your joints will be thanking you. Next... 2. Pullups or chin ups. (60 seconds) NOTE #1 If regular overhand Pullups are too hard for you or you find that you are fatiguing at the end of the 60 seconds - try underhand chin ups. This will work more the biceps muscles and take some of the load off your forearms and lats. NOTE #2 If overhand Pullups and chinups are still too hard - use a rubber band for assistance. Attach the rubber band to your chin up bar and then rest your knee in the looped end of the band. This will act like an assisted Pullup machine at the gym, counterbalancing the load. Once you're done your Pullups, you'll go into... 3. Punisher Squats (60 seconds) NOTE#1 You will do 20 seconds of regular bodyweight squats first, then once the 20 seconds is up, you will hold the bottom position of your squat for 10 seconds (That's why it's called the punisher). Repeat this for another 30 seconds and you'll have your 60 seconds of punishment. No rest and on to the last exercise... 4. Push ups (60 seconds) Beginners - you may want to start off with regular push ups and then switch to push ups from your knees if the regular ones are too challenging, or vice versa as you get stronger. Intermediate - Start with regular push ups or try close grip push ups and work more your triceps and lats. Advanced - Spiderman push ups make this 60 seconds a lot tougher. Really, you can substitute any kind of push up, just as long as it's challenging for you. That's it! 4 exercises, 60 seconds each. Remember, give it ALL you got for these 4 minutes! I'd rather see you bust your butt for 4 minutes than lolly gag it for 60 minutes on the elliptical. Plus the results will speak for themselves. Two things.... 1. If you want more short workouts like this, "Like" the video to let me know. 2. In the comments below, tell me what are your favorite bodyweight exercises. Click here to burn fat anywhere, anytime with 14 MORE 4-minute workouts just like this one (but require ZERO equipment): http://www.HomeWorkoutRevolution.com

Want a short workout that's 7 times more effective than long boring cardio for fat loss - and requires ZERO equipment? Get it FREE here: www.homeworkoutrevolution.com/freeworkout Hey folks, Today we've got another one of our no equipment bodyweight workouts for you. This one is for the abs, and it takes just 4 minutes to do. So there's really no excuse to miss a workout. Brian Kalakay, Certified Turbulence Trainer, is going to take you through an 8-exercise circuit. You'll do the entire circuit without resting, doing each exercise for 30 seconds. Start of workout: (0:50) 1. Spiderman Climb (30 seconds) 2. Run in Place (30 seconds) 3. Rotating Planks (30 seconds) 4. Run in Place (30 seconds) 5. X-Body Mountain Climber (30 seconds) 6. Run in Place (30 seconds) 7. Squat and Thrust (30 seconds) 8. Run in Place (30 seconds) So there you have a quick ab workout that you can do at home and with no equipment. Hit the Like button if you liked this video. For a FREE bodyweight workout that you can do anytime, anywhere to burn fat fast click here: www.homeworkoutrevolution.com/freeworkout

Now you can burn fat anytime, anywhere with your FREE no-equipment 12-minute Home Workout Revolution workout: http://www.homeworkoutrevolution.com/... Alright, Brian Kalakay, Certified Turbulence Trainer here. If you're new to working out, or you haven't been to the gym in a while, then this is a great beginner fat loss workout for you to try out. The great thing is that you don't need any equipment, so you can do this anytime, anywhere. Now, let's get to it. Start with the following superset: 1a. Wall Squats (12 reps) 1b. Kneeling Push-ups (12 reps) Rest 30 seconds. Repeat two times. After completing the above superset 3 times, you'll move into the following 3-exercise circuit: 2a. Hip Bridges (12 reps) 2b. Stickups (12 reps) 2c. Modified Burpees (10 reps) Rest 1 minute. Repeat two times. Finished! So there's a great beginner workout that will burn fat and build muscle at the same time. If you want another FREE bodyweight workout that takes just 12 minutes, and is right out of Craig Ballantyne's Home Workout Revolution program, then go here to get it: http://www.homeworkoutrevolution.com/...

Now you can burn fat anytime, anywhere with your FREE no-equipment 12-minute Home Workout Revolution workout: http://www.homeworkoutrevolution.com/... ** Bodyweight Circuit Warm-up (1:32) ** 1. V Squat x 10 2. Alternating Reverse Lunge x 6/side 3. SCREACH x 5/side ** 4-Minute Total Body Miracle Bodyweight Workout (3:33) ** 1. 1-Minute Burpee •• Stand with your feet shoulder-width apart. •• Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. •• Perform a pushup •• Thrust your feet back in and then stand up. •• You can add a vertical jump at the end as well. 2. 1-Minute Close-Grip Pushup •• Keep the abs braced and body in a straight line from toes/knees to shoulders. •• Place the hands on the floor inside shoulder-width apart. •• Slowly lower yourself down until you are an inch off the ground. •• Tuck your elbows into your sides as you lower your body. •• Push through your chest, shoulders and triceps to return to the start position. •• Keep your body in a straight line at all times and elbows tucked in. 3. 1-Minute Punisher Prisoner Squat •• Stand with your feet just greater than shoulder-width apart. •• Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to work the upper back. •• Start the movement at the hip joint. Push your hips backward and "sit back into a chair". Make your hips go back as far as possible. •• Squat as deep as possible, but keep your low back tensed in a neutral position. •• Do not round your lower back. •• Push with your glutes, hamstrings, and quadriceps to return to the start position. ** Do prisoner squats for 20 seconds, then rest in bottom position for 10 seconds, then repeat. 4. 1-Minute X-Body Mountain Climber •• Brace your abs. Start in the top of the push-up position. •• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your opposite shoulder. Do not let your hips sag. •• Keep your abs braced and slowly return your leg to the start position. •• Alternate sides until you complete all of the required repetitions. Love fat burning workouts you can do anytime, anywhere? Then you'll love the FREE 12-minute Home Workout Revolution NO-equipment workout you can get here: http://www.homeworkoutrevolution.com/...

Get fourteen more 4-minute fat burning bodyweight workouts like this one: http://www.homeworkoutrevolution.com/ Hey folks, Today me and Certified Turbulence Trainer, Brian Kalakay, are going to show you a 4 minute bodyweight-only workout that you can add to any workout you're currently doing or use on an off-day to ramp up your body's fat burning hormones. 4-Minute Home Workout Revolution Circuit: start of exercises: 0:28 List of exercises in the circuit: 1. Total Body Extensions - 1 minute Get into a quarter squat and raise up onto the balls of your feet as your hands shoot into the air above your head. Return to the squat position and repeat the motion as many times as you can. 2. Switch Lunges - 1 minute per side Step forward with the left leg and do a fron lunge. Then, immediately step the front (left) leg behind you to preform a reverse lunge. Repeat the motion on the same leg for the remainder of the time. Switch after the minute is over. 3. Spiderman Pushups - 30 seconds As you perform the pushup, bring one knee into the same side elbow on the way down. Return the leg to the starting pushup position as your body goes back to the start position. Repeat on the opposite side. 4. Punisher Squat - 20 secs squats/ 10 secs punisher Perform 20 seconds of a body weight squat, keeping the weight in your heels. Then, do 10 seconds of holding in a low squat position for 10 seconds. And if you want more 4-minute metabolic workouts like this one, check out the link below: http://www.homeworkoutrevolution.com/ Burn fat in less time, Craig P.S. Feel free to share this video with your friends: • 4-Minute Full Bod... P.P.S. Make sure you subscribe to our channel to keep up to date with new workouts that will accelerate your fat loss in less time: / cbathletics