Free Workouts BlogThe Free Workouts Alert Blog is the place to go to find all the new content on this site. All free workouts, workout guides, and articles are uploaded here first so if you don't have much time to surf, this is the place to go when you need to find something fast. Jul 3, 2009, TRX Ab Exercises CircuitSculpt flat sexy abs with this awesome trx ab exercises circuit. Notice how he's using a timer and working on time vs. reps. This keeps you focused on doing the exercise properly vs. just completing reps.
Get a lean toned body with bodyweight workouts using the TRX. Check out Mode Workouts at the link below to get started. Jul 3, 2009, cardio core workoutThe cardio core workout includes fat burning intervals and challenging core exercises that sculpt flat sexy abs. Permalink -- click for full blog post Jul 2, 2009, 20 minute workout BThe 20 minute workout B is a supersets workout that boosts fatloss hormones while building full body strength, endurance, and stability. Permalink -- click for full blog post Jul 2, 2009, How To Tackle A Fatloss Plateau
We're so focused on the end result that we lose sight of what needs to be done right now to reach that fatloss goal. This cool climbing video shows you that it's the little steps that get you what you want most. It might not happen that day or that week or the next week but it will happen and the feeling you get when you finally get what you want (watch the video and you'll hear it at the end). You want to burn fat, get lean, and look sexy? Get focused on what you need to do each and every day to make that happen. Get more workout tips to blast through a fatloss plateau at the link below. Permalink -- click for full blog post Jun 29, 2009, Keeping track of workoutsHi Monica, I was wondering if there was a way to get a print out so I can keep track of Sets, Reps, etc. of each of the 7 workouts. This is the Permalink -- click for full blog post Jun 29, 2009, post pregnancy workout planI am 35 years old. Four years ago I weighed 103 pounds and was 5 foot 1 inch tall and my clothing size was a size 2 short for bottoms and extra small Permalink -- click for full blog post Jun 27, 2009, 20 minute workoutThe 20 minute workout includes supersets that build strength, build lean muscle, and boost metabolism. Permalink -- click for full blog post Jun 26, 2009, How Healthy Is Your Fat Loss Diet?
Are you eating a "healthy" fat loss diet in an attempt to burn fat but the pounds seem to be going nowhere? The pesticide action network reports that "888 million pounds of pesticides are applied each year in the U.S. That's nearly 3 pounds per person" and these pesticides have the ability to disrupt your hormone systems making it harder for you to burn fat and get lean. But you can help your body burn fat by eating organic as much as possible. Check out 5 ways to detox from toxic pesticides at the link below. Permalink -- click for full blog post Jun 25, 2009, Boost Exercise MotivationYou know you need to exercise, you want to workout but you just can't seem to get motivated. Once of my clients recently told me that everybody in her office is in great shape except for her. I asked her why she wasn't doing something active every day just like they do. Why was she only relying on the 2 hours per week she sees me to get fit. She blamed her lack of motivation so I told her that not many people have motivation. I'm often not motivated to clean my house or to cook or to do cardio but I do it all anyway. Motivation isn't something you need to get everything else in your life done so why should you need it to exercise!! You just schedule it, suck it up, and do it because you know your body needs movement to be healthy. When you understand this simple truth no excuse in the world will stop you from burning calories and reaching your fatloss goal. Stop waiting for motivation to magically arise and just do it!! Watch this great video for more tips.
Boost exercise motivation in 2 easy steps at the link below. Permalink -- click for full blog post Jun 24, 2009, Fun Full Body Circuit WorkoutLooking for a change of pace from your regular workouts? Get outside and try the fun full body circuit workout featured in the video. Just 5 rounds of all the exercises will help you burn calories, boost endurance, build strength, and burn fat. All the exercise can be modified for any level of fitness all you have to do is "play around and have a blast" says Coach Tara.
Check out more outdoor workouts or try my outdoor stair workout at the link below. Permalink -- click for full blog post Jun 23, 2009, Weight Loss WorkoutsI'm back from Maui and ready to get back to work so I'll start with a question that somebody emailed me while I was away. What is the best type of weight loss workout if you hate doing cardio? This is a great question because the truth is you can lose tons of fat and weight without doing a ton of cardio (more on that later this week). The catch is you must work hard and make your workout as high intensity and effective as possible. As long as your bootcamp workouts, circuit workouts, or metabolic workouts are intense enough you will lose weight and get fit. Below are two videos that show the right way to train if you want to burn the fat and the wrong way to train if you are serious about losing weight. In the first video Jade Teta shows you how to rock a fat blasting weight loss workout (multi-joint exercises plus cardio interval combined into an intense circuit with minimal rest gets results).
Below is a classic example of a workout that will do nothing but waste your time with silly isolation moves and easy squats. Don't workout like this if you want to get lean especially if all you have is 5 minutes!
Get started with the weightloss exercises workout at the link below. Permalink -- click for full blog post Jun 11, 2009, Bench Hop Overs
No bench? No problem. Place your hands on the edge of a chair or couch and hop over an imaginary line making sure those legs come up as high as if you had a bench. Try it with the Workout Without Weights Routine in place of jump squats, jumping jacks, burpees, or mountain climbers. Permalink -- click for full blog post Jun 10, 2009, how to burn fatSign up for our free How To Burn Fat eCourse taught by fatloss expert Tom Venuto and get the 7 most important fatloss lessons you need to get results from your fatloss plan. Permalink -- click for full blog post Jun 10, 2009, cardio weight loss workoutThe cardio weight loss workout burns tons of calories and fat with intervals, tabata protocol, and bodyweight exercises. Permalink -- click for full blog post Jun 10, 2009, Doctors Call for Ban on Genetically Modified Foods
"Multiple animal studies have shown that GM foods cause damage to various organ systems in the body. With this mounting evidence, it is imperative to have a moratorium on GM foods for the safety of our patients' and the public's health," said Dr. Amy Dean, PR chair and Board Member of AAEM. "Physicians are probably seeing the effects in their patients, but need to know how to ask the right questions," said Dr. Jennifer Armstrong, President of AAEM. "The most common foods in North America which are consumed that are GMO are corn, soy, canola, and cottonseed oil." Wheat is next (for Canada & Australia too) but you can take action at the link below. Say NO to GM Wheat and please eat organic if you care about staying healthy and lean. Jun 8, 2009, calories burned during exerciseYour calories burned during exercise won't matter if you're guzzling down big macs, frappucinos, and pizza. Watch diet vs. exercise video series and get motivated to fix your poor eating habits. Permalink -- click for full blog post Jun 5, 2009, stability ball ab exercisesThe best stability ball ab exercises for a strong core and sexy flat abs. Great tips from the best core conditioning experts. Permalink -- click for full blog post Jun 4, 2009, reading food labelsReading food labels doesn't have to be confusing. The 3 step guide to interpreting food labels that will help you shed fat the easy way. Permalink -- click for full blog post Jun 3, 2009, calorie restrictionFind out how much calorie restriction you need to lose weight and burn fat. The simple solution and a quick video that will help you get lean without starving yourself. Permalink -- click for full blog post Jun 1, 2009, tabata protocolLearn all about the tabata protocol. The high intensity interval training routine you can add to your fat burning workouts for amazing results. Permalink -- click for full blog post May 31, 2009, Get A Toned Butt with The Single Leg SquatThe single leg squat also called a pistol is one of the best lower body exercises ever. It burns tons of fat and sculpts a firm toned butt and lean sexy legs. The best part is you don't need to do many reps to get results. Watch the video to see how beginners and advanced can perform this exercise then incorporate it into your next workout in place of lunges or step ups. Two sets of 8 on each side will be enough your first time around.
To watch more of Craig's videos click the link below. Permalink -- click for full blog post May 29, 2009, boost energy levels workoutThe boost energy levels workout is your instant energy solution for days when you're low on energy but want to get a great workout. Permalink -- click for full blog post May 29, 2009, Lose The Baby Fat FastIf you want to lose the baby fat fast then you can get started with quick workouts that you can do with your baby. Watch the video to see how easy it is to fit in a quick 10 min. full body workout that blasts fat, boost metabolism, and tones your body. This is a great way to get back into fitness after having a baby! Dad's who gained sympathy weight this works for you too.
Get the post pregnancy workout plan and 3 great tips that will help you lose the baby weight fast. Permalink -- click for full blog post May 29, 2009, Burn Calories with A Fun Couples WorkoutFord Models Chris and Kim show you a fun partner workout you can do with your sweetie or a friend. Great ideas for those who love to stay active and spend quality time together and also for those who like to have some fun getting fit. Be very careful with the leg throws making sure to keep back flat by contracting the low abs hard!
May 27, 2009, Burn Fat with Kettlebell DeadliftsWant to burn tons of fat, get a rock hard butt, toned legs, and a flat belly? Add kettlebell deadlifts to your routine. In the video below 16 month old Marianna shows you exactly how to do these. This baby's got the best technique I've ever seen! Notice how she bends from the hips and pushes her butt out and then lifts her chest and looks up before she stands up. Looks just like her mom Yoanna. Watch the second video with Yoanna Revolution Fitness for more ideas about how to burn fat with kettlebells.
May 26, 2009, Fatloss Detox TipsSean of Underground Wellness explains how your body stores toxins and how to help your body metabolize all those toxins once you begin burning off stubborn fat. This is a very important part of the fatloss process that not many programs address.
May 21, 2009, great sex workoutThe great sex workout combines yoga exercises and core work to boost stamina, flexibility, and circulation for better sex. Permalink -- click for full blog post May 21, 2009, Cardio Workout Tips to Maximize FatlossWendy Chant author of Conquer The Fatloss Code shares 3 great cardio workout tips that will help you maximize fatloss.
According to Wendy your body is constantly trying to calculate input and output in order to adapt so mixing things up every couple of weeks is key to getting and staying lean. She recommends doing long duration, high intensity interval training, as well as different types of cardio for increased fatloss. 2. "You must exercise every 48 hours" Wendy explains that your body is programmed to slow down or readjust energy expenditure based on what it thinks it will require. Staying active is key to keeping metabolism high. 3. "Take every 5th day off" Wendy explains that taking a day off is good but doing it every 5th day vs. the same day each week is what prevents your body from adapting to your exercise routine.
Get more fatloss tips that work from Wendy Chant's Conquer the Fatloss Code May 20, 2009, Fat Burning Cardio IntervalThe forward push off using any type of step is a great fat burning cardio interval that you can incorporate into any workouts. It's also a great alternative for people who can't do alternating jump lunges of jump squats. Be sure to keep that front knee aligned over the heel to protect the knee and shoulders back and abs engaged to protect the low back.
May 19, 2009, How to perform tricep kickbacks that tone your arms.The tricep kickback is a great exercise for toning the back of the arms but most people perform this exercise incorrectly and only end up working their neck, upper back, and low back. The best way to learn how to do this properly is to get down on the knees as shown in the video. Perfect the motion in the kneeling position then you can try it in the standing bent over position, in a lunge position (my favorite), or in a plank position as featured in the second video.
Remember that this exercise burns very little fat so it should not be the main focus of your toning routine. If you got major arm flab to lose then focus on fatloss workouts. May 18, 2009, fitness anywhere suspension trainerThe fitness anywhere suspension trainer is great for fat burning workouts. Details on why this is the hottest fitness gear right now, TRX suspension training workout videos, and more. Permalink -- click for full blog post May 18, 2009, Fitness Anywhere
Boot camp trainers and their clients are crazy about the fitness anywhere TRX suspension trainer. Watch the video to see why this simple piece of equipment designed by a Navy Seal is so popular. The TRX workout in the video was filmed on the Bay Area Rapid Transit (BART for short). I've been on the BART a couple of times while visiting family in the bay area but never imagined you could actually get a killer workout in such an enclosed space.
TRX suspension trainer guide is coming this week. Tips, workouts, and videos to help you get seriously fit and lean using this simple piece of equipment. May 15, 2009, Fat Burning Ab ExerciseBurn more calories with the high intensity fat burning ab exercise featured in the video. Adam shows you exactly how to peform a beginner stability ball twist and progress to an advanced stability ball twist with medicine ball. Only add weight and speed once you have mastered this challenging ab exercise.
Grab the full body circuit workout that features this ab move at the link below. Permalink -- click for full blog post May 13, 2009, fat burning cardio exercisesBurn more fat and calories with fat burning cardio exercises that target all your trouble zones. Permalink -- click for full blog post May 11, 2009, low carb diet tipsLow carb diet tips for quick permanent fatloss plus 3 low carb myths that stall fatloss. Permalink -- click for full blog post May 11, 2009, Fat Burning Workouts TweakLooking for fun new ways to blast more calorie with your fat burning workouts this week? Replace any cardio interval with the fat burning cone matrix featured in the video below.
Superbands are tons of fun and more challenging than regular resistance bands. The 1" width is the most versatile and can be attached to handles and door attachment for rows, presses, and core work. May 9, 2009, Oprah Needs to Rethink KFCOprah's KFC's "grilled chicken" giveaway is a joke and this after she went on and on last year about factory farming, has Dr. Oz on the show all the time, and supposedly cares about promoting health. Sean of Underground Wellness talks about why so many fitness professionals are just outraged about this.
Oprah doesn't care about your health she cares about making money. May 8, 2009, High Intensity WorkoutWorking out to blast fat and get seriously toned? The most important thing you need to do is workout with intensity. The video below shows you the type of intensity you need to bring to each workout. Notice how she's not using that much weight on most exercises. What matters most is that you keep moving and take very short breaks. Remember to work at your fitness level while still pushing a bit harder each time you train.
May 6, 2009, free workout planThe free workout plan is a 4 week workout program that includes free workout routines, workout tips, and weekly challenges to help you burn fat, get fit, and look great fast. Permalink -- click for full blog post May 5, 2009, Lose Belly Fat Tips for Busy TravelersRetired military in my 40's, use to be in the best physical shape of my life, now a truck driver, sit driving 14 hrs a day. Eating healthier, have Permalink -- click for full blog post May 5, 2009, Weight Loss Success StoriesCatherine Gordon has one of the best weight loss success stories ever. She's transformed her body twice using Turbulence Training. What got her fired up was somebody asking her if she was her 8 year old son's grandmother. Yikes! I have a story just like Catherine's that I'll be sharing in this week's newsletter but here's 3 of her top transformation secrets:
1. You have to sit down and set your goals both short term ones and long term ones. Know what you want to look like, what you want to feel like, set a date for achieving those goals, and most importantly believe that you can do it! 2. Customize your diet to your needs and preferences so you get the most satisfaction from your meals. 3. Be patient with yourself. It takes time to learn new exercises and get used to intervals etc. Listen to her interview with Craig for more weight loss transformation success secrets, motivational tips, and fatloss advice. May 4, 2009, High Intensity Quick Fatloss Workout for Busy PeopleDying to workout but have zero time? I know how you feel but the truth is you don't need much time to tone up and burn tons of fat. All it takes is 20 minutes of the best fatloss exercises. Watch the video to see how.
Check out Yuri's iPod Fatloss Workouts at the link below. May 4, 2009, My 5 Minute Work Out TipMy 5 minute work out tips works every time for any person whether you're 18 or 80. It's so good that a client recently told me she's been staying active every day because of it. She said her hubby told her she looked great then smacked her butt and was shocked at how hard it was. She's 51 people! So here's the deal: If you feel like skipping a workout because you're too busy, too tired, too stressed, too unmotivated, too preoccupied, then just try the 5 minute work out tip. Walk for a minute, do wall pushups for a minute, do squats for a minute, do plank holds for a minute, then hold any yoga pose for a minute (take 2 second breaks as needed but try to keep moving). 9 times out of 10 you will want to keep going. If you do then great just find a quick workout to keep going. If not who cares at least you tried and you can try again tomorrow. Watch the 5 minute workout video for more ideas. Permalink -- click for full blog post May 1, 2009, The 30 minute workout planHere's the 30 minute workout plan I've been using the last couple of weeks to get lean and toned. It's quick, fun, and very effective. Day 1: Fat Burning Circuit Workouts Day 3: Fat Burning Fitness Workout Day 5: Outdoor Fatloss Workout (this is the workout I've been doing on Sat. with my son) On non lifting days I try to do yoga, walk/sprint, stretch or have fun with vertical dance workouts. Watch the video below to learn more about pole workouts then click the link for the best dvd to get started at home. Remember that if you want to get results from 30 minute workouts 3 days a week it's important to stay active on your off days. It doesn't matter how easy or hard you train just do something that gets your heart rate going for 15-30 minutes and be sure to have some fun.
May 1, 2009, fat burning fitness workoutThe fat burning fitness workout includes two high intensity circuits that will boost your fitness levels, burn fat, and tighten every inch of your body. Permalink -- click for full blog post Apr 30, 2009, fat burning circuit workoutsTwo fat burning circuit workouts you can combine or split up on busier days. Permalink -- click for full blog post Apr 29, 2009, fat burning circuit workoutI had the best fat burning workout today! I'm going to be putting up the animated version tomorrow but I wanted to give you a sneak peak as well as show you a video of the scorpion, one of the best exercises for increasing mobility and flexibility.
Start with a 10-15 minute walk (add 3-4 sprint intervals if you want to burn more fat) Perform 10 scorpions on each side Circuit #1: 15 resisted band walks 12 step jumps 12 reverse lunges w/resistance band rows 15 resistance band chest presses repeat Circuit #2: 20 walking lunges w/ db curl to press 10 reverse lunges with front kick 15 resistance band kickbacks 20 plank knee- ins repeat Stretch for 10 min. Apr 26, 2009, Lose The Last 5 Pounds of FatHere's the number one tip to lose the last 5-10 pounds of fat fast: You must increase the intensity of your workout each and every time you train. Just watch the video below to see exactly how you can turn up the fat blasting. This is one of the most vicious fat blasting workouts I've seen in a while. Takes 5 minutes uses zero equipment and includes one of my favorite moves the deep lunge to kick. I have 50 year old men and women who can keep up with Sean (some can actually kick higher than him) so no excuses people! Remember to modify exercises to your fitness level but push past your comfort zone to burn fat faster.
Apr 24, 2009, Gym Workouts vs. At Home WorkoutsNot sure whether to workout in a gym or at home? My quick and easy article: Gym Workouts vs. At Home Workouts can help you decide (to read click below). And remember that regardless of what you choose, all the free workouts on this site can be done at the gym or at home or outdoors or in a hotel or at your office (unless you care that your co-workers will think you're weird).
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