Monday, September 5, 2011

Home Abdominal Workout

by Yuri Elkaim

Today I am going to show you a home abdominal workout, and if this is not what you were thinking it was going to be than that is perfectly fine. We have learned the truth about how to burn belly fat and it is not about doing sit-ups or crunches for thousands of reps. It is all about getting the intensity up and getting a good sweat on that really raises the game so that you can burn a maximum amount of calories.

I am going to give you a quick example of something you can do at home or in the gym. I am using a kettle bell. You can use 2 dumbbells or 1 dumbbell. Use whatever you have and that is all you need.

We are going to do 3 tri-sets. Each tri-set is going to be composed of a full-body movement, an abdominal movement, and a cardio-based movement. We are going to do 3 sets of each superset and each exercise is going to be done for 30 seconds.

1st Tri-set

o Dumbbell swings or kettle bell swings - holding the kettle bell with both hands, squat and use your hips to thrust the weight between your legs. This is a great full-body movement that gets the legs going strong.
o Planking - by now you must know how to plank. Keep the core strong and go for 30 seconds.
o Jumping Jacks - Go for all 30 seconds at a good intensity. The reason we go from an abdominal movement to a cardio-based movement is because the research shows that if you stimulate a certain muscle group before doing cardio, it will accelerate fat loss in that area.

As soon as you are finished the jumping jacks, go right back into the kettle bell swings, planking, and the jumping jacks. Go for 3 sets without rest. Once you finish the first tri-set you can rest for a minute or two and then move onto the second tri-set.

2nd Tri-set

o Squat presses - Hold the kettle bell or weights at your chest and perform a squat. When you push up out of the squat, press the weight above your head. This is a full-body movement which gets a lot of muscles moving so that you can burn maximum calories.
o Tread Climber - Get yourself into a push-up position and drive one knee into the chest at a time. Keep the hips solid. Do not let your hips drop down. Go hard for 30 seconds!
o High Knees - Run on the spot with high knees and get the arms moving. This is a very similar movement to what we just did on the floor.

Repeat the tri-set 3 times without any rest. Take a minute or two rest when the tri-set is complete and move onto the last tri-set.

3rd Tri-set

o Reverse Lunge with Shoulder Press - With the weight in one arm, raise it above your head. Take a step back with the leg on the opposite side of the body and push back up. Do this for 15 seconds on each side - 30 seconds on each side if you are a machine!
o Crunches - Just bring the shoulder blades off of the floor. You can do this on a stability ball if you have one.
o Burpees - Perform a push-up then jump the feet in and hop straight up into the air - Go strong for 30 seconds. It will get challenging, but you can do it!

Repeat the tri-set 3 times without any rest.

There you have it. That is the workout. If you want to make it more challenging, add another set to each tri-set. The more work you do, the more calories you will burn. This is a great abdominal workout because we are performing isolated abdominal exercises, which don't really make too much of a difference, but the full-body aspect and the fact that you will be unable to speak during your rest periods is a great indication that you are where you want to be with your workouts to burn maximum fat in the long-run!

An abdominal workout is not doing sit-ups and crunches or all sorts of other ridiculous workouts. It is about performing exercises that get a lot of muscles moving, and that bring in a lot of oxygen so that you can burn maximum calories. We have to get rid of that layer of fat before you can see your abdominals! That is the name of the game. Give this workout a shot.

Fitness and Fat Loss Expert, Yuri Elkaim, helps thousands of busy health conscious individuals lose fat while sculpting lean muscle with just 3 short enjoyable workouts a week. Take his 20-lesson six pack abs e-course for free by visiting  today!

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