Free Workout Exercises - top workout exercises

Anti Cellulite Exercises

January 16, 2012 chrisandian 14 Comments

You need to follow a diet to lose cellulite, free diets on my website www.women-workout-routines.com

Glute, Butt Exercises using a Swiss Ball for your Workout

November 14, 2011 chrisandian 7 Comments

Exercises for your butt using a swiss ball, that can be added to your workout demonstrated in Montreal. You can get a free printable workout sheet from our new website www.Body-Sculpting-Exercises.com we offer personalized programs at www.Bodyphysix.com

Here Are the Best Free Weight Exercises for Skinny Guys to Bulk up Fast

October 03, 2011 chrisandian No comments

Here Are the Best Free Weight Exercises for Skinny Guys to Bulk up Fast

It is widely shared that free weight exercises are the best for skinny guys who be after to build up some muscles, in the shortest amount of time. But what are the best exercises? Here are your answers to what are the best free weight exercises that will help skinny guys add bulk fast.

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If you are skinny and want to work on different muscle groups at the same time, free weight exercises will build whole body strength and are a great idea. However, most exercise programs out there aren’t made for skinny guys and may not work as advertised. Thin guys must meet different requirements when choosing which exercises to maximize muscle progress.

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Here are the peak free weight exercises for each muscle group that you need to work on to get that skinny guy body into a well-defined mass of muscle these exercises should be done in the following sequence in order to get the best results:

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â€¢ Chest: Bench Press and Flat Dumbbell Chest Press. The bench press is the fundamental weight lifting exercise for anyone who wants to build chest muscle. Chest presses build mass, give form and helps in overall chest development.

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â€¢ Back: Bent Over Barbell Rows and Close Grip Chin Ups. Chin ups are harsh, but that’s precisely why they’re the appropriate for working the muscles in the back. Lifting and pulling your own weight against gravity works up the last (broad muscles of the back) best. These also work on your arms as you’ll be lifting and pulling with them.

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â€¢ Shoulders: Seated Dumbbell Shoulder Press and Standing Military Press. Works on the front and side deltoid muscles. Weights from shoulder-level are lifted overhead and lowered to starting position. The seated version will require stricter form and movement.

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â€¢ Triceps: Dips and Triceps Press downs. Done with an overhead pulley machine, with locked elbows, this strict exercise will blast your triceps.

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â€¢ Biceps: Standing Barbell Curls and Incline Bicep Curls. Barbell curls should never be missed from free weight exercises when looking to improve biceps; these should start all bicep workouts.

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â€¢ Quads: Squats and Lunges. Squats are a multi-joint exercise that works out the whole of your legs, quads, and hamstrings. These work out the thighs, and with heavier weights, help to make your legs more powerful and better formed.

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â€¢ Hips: Deadlifts and Stiff Leg Deadlifts. A deadlift is as basic as a weightlifting exercise can get. But only lifting a large heavy barbell straight up from the floor isn’t as easy as it sounds; this exercise requires correct form and proper execution. It strengthens your hips, back, legs, and grip.

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â€¢ Lower Back: This exercise gives your hamstrings and lower back a good stretching while also working out your abs.

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â€¢ Calves: Standing Calve Raises. With weights on your shoulders, you lift your body with strength from your calves. Your well-built thighs would look even better with muscled calves to complement them.

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â€¢ Abdominals: Weighted Ball Sit-ups and Weighted Cable Crunches. Sit-ups and crunches are part of the core to any abdominal exercise. The use of weighted balls and cables add a little crisis to the exercise, making you use more muscles to do them.

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You’ll notice that these exercises work on more than one muscle or muscle group at a time. These are compound free weight exercises, training numerous main muscle set at the same time, giving you a more easy and full-bodied work out. The right advice is to combine this entire workout when working out.

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A helpful tool for building body mass and being able to work many muscle groups at one time can be achieved by using the right type of exercise bench. For more information take a look at:
http://www.weightliftingbenches.net/Weight Lifting Benches. Also, here is where you can go for great selections in http://www.weightliftingbenches.net/Weight-Lifting-Accessories.htmlWeight Lifting Accessories.

Free Workout Routines For Women – More to learn

October 03, 2011 chrisandian No comments

Free Workout Routines For Women – More to learn

Article by Robert Fogarty

Losing weight can be difficult for women. Those few extra pounds can be hard on a woman’s emotional state as well as her physical state. Whether you want a beginner, intermediate, or advanced workout you’ll enjoy these free workout routines for women.

Free Workout Routine for Women to Burn Fat

Monday: Combines Cardio and Toning

o Do a 6 minute warm up on the treadmill

o Do a 15 minute jog on the treadmill or outside

o Do a 5 minute cool down

o Do 2 sets bicep curls

o Do 4 sets Dumbbell front raises (view image)

Tuesday: Your Tuesday free workout routines for women is just a brisk 15 min walk

Wednesday: Combines Cardio and Core

o Do a 6 minute warm up

o Do 4 sets Crunches

o Do 2 sets bent knee hip raises

o Do 15 minutes on treadmill or go for a 15 jog

o 5 minute cool down

Thursday: Your Thursday free workout routines for women is just a 30 minutes brisk walk

Friday: Combines cardio and Lower Body

o Do a 6 minute warm up on the treadmill

o Do 2 sets squats

o do 2 sets forward lunges

o Do a 15 minute jogging on treadmill or outside

o Do a 5 minute cool down

Saturday: Your Saturday free workout routines for women is a 30 minutes brisk walk outside or using a treadmill

Sunday: Off

This is just one free workout routine for women. There are all kinds of them available online so you should have no problem finding one that fits your needs. There are different reasons for doing a workout including:

> Getting fit

> Losing weight

> Toning up

> Reducing stress

Any type of workout is great – a sedentary lifestyle is unhealthy and for most part leads to weight gain. As we get a little older those extra pounds are more difficult to lose. Just a simple workout can keep you healthier, younger, and looking your best.

For example, did you know that a 30 minute brisk walk every day can help you shed belly pounds quickly and it can significantly improve your cardio. There’s no memberships, no costs, and all you need is a pair of good runners and the motivation to get off the couch and enjoy the outdoors. Walk around the block, around a park, enjoy some trails, or invest in a treadmill – just walk – it’s all that really matters.

Just as walking is an excellent form of exercise so is jogging. While you may not consider it a workout, it’s really healthy for you. If you alternate jogging with a little bit of strength training you will enjoy the best of both worlds. Free workout routines for women are the best way to get in shape and lose those extra pounds.

Being fit and in shape is important to your overall health. It’s a well-known fact that those who participate in cardio activities and stay in shape have less heart disease, less diabetes, less cancer, and are overall far healthier than those who do not. With free workout routines for women you have no reason not to get healthy!

About the Author

Looking for more details? Please visit the website given below: workout routines for women

hip mobility exercises

September 30, 2011 chrisandian No comments

The hip mobility exercises your body needs to improve performance and burn more fat. Get free workouts that work at www.FreeWorkoutsGuide.com

Free Online Ab Workouts – Are They Worth Trying?

September 25, 2011 chrisandian No comments

Free Online Ab Workouts – Are They Worth Trying?

Article by sheen

Free online abs workout – are they worth trying? That is the question that many of us ask. The answer is YES! People should consider trying online ab workouts, whether it is free or free trial, for the simple fact that it is the first step to getting you active. However, you should also be aware of certain factors that are important, which are: find a program that includes diet, and one that incorporate exercises that boost your metabolism to burn fat.

There are different types of ab workouts, some offer free exercises and some offer free trials. Both types are good because they get you to start being active. Free ab workouts are good if they are actually going to help you achieve your goals. Many ab workouts that are free only show you exercises that focus on the abdominal muscles and don’t talk about the other factors of diet and exercise.

Many times, people who aren’t educated in the field of exercise or health will post exercises that are dangerous or just plain ineffective. Sometimes the free workout will be linked to a product that they will be trying to sell.

Depending what your goals are, you should be aware of what the free online ab workout is about and make your decision based on knowledge. For example, if you want defined abs and the free online ab workout is just purely ab exercises and crunches. Well, that program will not work and it will just leave you frustrated.

Free trial ab workouts on the other hand, usually give you a sample of a program that will either work for you or not. Either way, you can choose to continue with the program or not.

Usually, the good online ab workouts incorporate a full support network of knowledge from experts in the health field as well as explain the important factors of diet, exercise (type of exercises), stress and they provide updates and support that will help the client keep educated and motivated.

Diet is an important factor when considering an online ab workout program. Not only do we need to do exercises, we need to watch what we eat. Avoiding fatty foods and sodas, we can control our caloric intake and help balance our calories.

Core abs workout is another key element to increasing our metabolism to burn fat. By training with resistance or doing multi-joint exercises, we can really jumpstart our metabolism and have our body burning fat throughout the day to prepare our muscles for physical activity.

So, whether it’s free or a free trial online core abs workout, they are worth trying because it gets you off your butt and active. However, you must know what your goals are and see if the online program will get you the results that you want. Watching your diet and training to increase metabolism are factors that need to be considered to turn your body into a chiseled fat burning machine.

About the Author

Want to burn fat and fix joints the right way with core abs workout?

Free Workout Routines For Women – More to learn

September 24, 2011 chrisandian No comments

Free Workout Routines For Women – More to learn

Losing weight can be difficult for women. Those few extra pounds can be hard on a woman’s emotional state as well as her physical state. Whether you want a beginner, intermediate, or advanced workout you’ll enjoy these free workout routines for women.

Free Workout Routine for Women to Burn Fat

Monday: Combines Cardio and Toning

o Do a 6 minute warm up on the treadmill

o Do a 15 minute jog on the treadmill or outside

o Do a 5 minute cool down

o Do 2 sets bicep curls

o Do 4 sets Dumbbell front raises (view image)

Tuesday:Â Your Tuesday free workout routines for women is just a brisk 15 min walk

Wednesday: Combines Cardio and Core

o Do a 6 minute warm up

o Do 4 sets Crunches

o Do 2 sets bent knee hip raises

o Do 15 minutes on treadmill or go for a 15 jog

o 5 minute cool down

Thursday: Your Thursday free workout routines for women is just a 30 minutes brisk walk

Friday: Combines cardio and Lower Body

o Do a 6 minute warm up on the treadmill

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o Do 2 sets squats

o do 2 sets forward lunges

o Do a 15 minute jogging on treadmill or outside

o Do a 5 minute cool down

Saturday: Your Saturday free workout routines for women is a 30 minutes brisk walk outside or using a treadmill

Sunday: Off

This is just one free workout routine for women. There are all kinds of them available online so you should have no problem finding one that fits your needs. There are different reasons for doing a workout including:

>Â Â Â Getting fit

>Â Â Â Losing weight

>Â Â Â Toning up

>Â Â Â Reducing stress

Any type of workout is great – a sedentary lifestyle is unhealthy and for most part leads to weight gain. As we get a little older those extra pounds are more difficult to lose. Just a simple workout can keep you healthier, younger, and looking your best.

For example, did you know that a 30 minute brisk walk every day can help you shed belly pounds quickly and it can significantly improve your cardio. There’s no memberships, no costs, and all you need is a pair of good runners and the motivation to get off the couch and enjoy the outdoors. Walk around the block, around a park, enjoy some trails, or invest in a treadmill – just walk – it’s all that really matters.

Just as walking is an excellent form of exercise so is jogging. While you may not consider it a workout, it’s really healthy for you. If you alternate jogging with a little bit of strength training you will enjoy the best of both worlds. Free workout routines for women are the best way to get in shape and lose those extra pounds.

Being fit and in shape is important to your overall health. It’s a well-known fact that those who participate in cardio activities and stay in shape have less heart disease, less diabetes, less cancer, and are overall far healthier than those who do not. With free workout routines for women you have no reason not to get healthy!

Looking for more details? Please visit the website given below:

Workout routines for women

Weight free workouts, no more excuses!

August 30, 2011 chrisandian No comments

Weight free workouts, no more excuses!

Article by Lee Jones

Ok, the title caught your attention and you are probably wondering if this is going to be worth your time. Well, I am telling you that if you read this with an open mind you WILL learn something and you WILL be impressed.

The importances of exercises for good physical and mental health are well known and have been documented for years. That part is not new. However, when the average person talks about working out, it usually involves a trip to the gym to hit the weights or machines. Working out to the vast majority of people involves barbells and dumb bells and sets and reps and pyramids and high intensity and everything else. Becoming a “gym rat” and spending countless hours at the altar of power are how things usually go, right?

Folks, it doesn’t have to be that way. Before “Arnold” and pumping iron became the thing to do, there was the original gym equipment….”YOUR BODY” I’m sure everyone can remember doing pushups, either in school or boot camp. The reason they were hard is because they WORK! The basic pushup works your chest, triceps and shoulders. I said basic because there are variations of the pushup that go even further. It is a simple fact that adding pushups to your existing routine can increase your bench press!

There are hardcore exercises for every part of your body. Exercises that you don’t need to go to a gym to do. You can perform them in the comfort of your home without standing in line at a gym waiting your turn on a smith machine. Besides the pushup, another one is the pull-up. Again, besides the basic pull-up there are variations for everyone, including the novice who struggles with one..

A big advantage of weight free training is it drastically cuts down on the “Excuses” for not exercising. Once you make up your mind to get back in shape, or are ready to try a different approach to your muscle building program, all you need to get started is determination. Sorry, you have to supply that yourself. However, you can’t complain about the cost of a gym membership or the crowds at the gym or the tight schedule and lack of time. The list goes on and on. Sorry, I am here to show you how to put an end to your excuses.

Of course, the optimum time to workout is when it fits into your schedule. Research has shown that exercising at the same time each day helps a person stick to a workout plan.Using a weight free workout frees you up from having to get to the gym to beat the crowds. You know what time is best for you and your schedule. You pick the time you like best.

Another attraction to weight free workouts is that is equally effective for men as well as women, for beginners to elite athletes. Exercises such as Burpees to Dive Bomber pushups to Janda sit ups will leave you gasping and give you the conditioning you always wanted.

Do you know that there are over TEN variations of the “pushup” alone?

To learn more about weight free workouts just click the link below. You have nothing to lose but so much to gain.http://dogsense2.noweights.hop.clickbank.net/

About the Author

If you are like me you are you always enjoylearning something new about fitness.

Free workout plans-achieving your fitness goals with free workout plans starting today

August 15, 2011 chrisandian No comments

Free workout plans-achieving your fitness goals with free workout plans starting today

Article by Josh Neumann

Today, many people want free workout plans to help them achieve their fitness goals. As the obesity level rises at an alarming rate, more and more people are realizing the necessity of exercising and its’ overall benefits to their health.

One of the free workout plans that’s increasing in popularity today is Tai Chi. Tai Chi is a workout that focuses on breathing habits and techniques that will benefit your health right away. One of the great things about Tai Chi is that it can be done by virtually anybody, regardless of their current fitness level.

Most free workout plans are only designed for someone who’s in great shape to implement. For example, overweight people usually can’t play basketball or baseball very well; they need anther exercise routine to help them reach their fitness goals.

Physically, Tai Chi exercises help promote flexibility and improve metabolism, circulation and cardiovascular health. These physical elements are crucial to overall health and vitality.

On a more intellectual level, Tai Chi helps improve your overall posture, balance, and coordination by improving your relaxation and focus. It assumes that your body is governed by channels of bio energy, although this certainly isn’t a concept unique to Tai Chi.

Breathing techniques for the workout plans are based on the belief that breathing collects and distributes energy. The inhaling stores the energy, while exhaling delivers the energy.

Tai Chi students are taught to breathe abdominally- below the navel. This gives the body the feeling of strength and stability. It is all based on matching your breathing habits to the movements of the body.

Someone who’s becomes proficient at Tai Chi can soon see these breathing techniques becoming second nature in their everyday activities, and will feel more relaxed throughout the day. Often times, one of the biggest killers to overall productivity in the workplace and the home is the stress most people feel on a day to day basis. When you embark on a Tai Chi workout plan, you can reduce and even eliminate this stress, and see a great increase in your overall productivity as a result.

To achieve the maximum benefits of these free workout plans, you should use Tai Chi as a martial art. Believe it or not, it as actually designed originally as a form of combat training in China. When you use this workout as a martial art, you achieve all the above benefits while also deriving internal toughness and strength.

These are merely a few of the many health benefits that this free workouts plans have to offer. The truth is, Tai Chi is great for anybody of all fitness levels-whether you are young and energetic, overweight, or older and don’t want to do something that requires to much strenuous activity The bottom line: while Tai Chi can certainly benefit your health, it’s up to you to make it happen. Don’t wait to get started improving your health-take action today.

About the Author

To learn more great tips ontotal gym fitness, as well as how to stay in shape for the rest of your life, try checking out http://www.onlinefitnesstips.com.

3 Simple Free Workout Routines To Get Ripped Abs Without Even Doing 100 Abdominal Exercises

August 12, 2011 chrisandian No comments

3 Simple Free Workout Routines To Get Ripped Abs Without Even Doing 100 Abdominal Exercises

We all have the potential to create a ripped midsection but until the layer of fat covering your gut is reduced your abs simply won’t be visible.

So how do you get rid of this layer of fat to expose the amazing abs beneath? Do you need to do 100 abdominal exercises to get it?

Simply put you need to be burning more calories than you consume through a balanced fitness program including weight training and cardiovascular exercising (running, jogging, cycling etc.). Just doing 100 abdominal exercises will not be having much effect as combined with these.

Here we will mention some good exercises that are effective, safe, and can be done almost anywhere. Remember, persistence is the key. Your abs need to be exercised every single day to give you visible results.

Almost any expert can give you a 100 abdominal exercises. Here we mention a couple of easy-to-do, great exercises for flat abs and they are 3 simple free workout routines to get a ripped abs without even doing 100 abdominal exercises every day.

1. Bent Knee Sit-up

Sit down on a sit-up board and hook your feet under the strap. With your knees bent to about 45 degrees put your hands behind your head and your chin on your chest (this will put a slight bow in your back).

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From this position, inhale and lie back until your lower back touches the board. Exhale as you raise back up to the starting position.

2. Alternating Twisting Sit-Up

Sit down on a sit-up board and hook your feet under the strap. With your knees slightly bent, put your hands behind your head and your chin on your chest.

Twist your upper body to the right. Retaining this position, inhale and lower your torso down until your lower back touches the board. Return to the starting position and exhale.

Now twist your upper body to the left and repeat the same movement. A movement to the right and left is considered one repetition.

3. Tummy Isometric Crunch

First exhale, and then suck in your tummy as much as you can. Hold this position for fifteen seconds. Then relax and breathe normally.

Visualize moving your bellybutton straight toward your back. Holding in your tummy muscles and tensing your abs is a good way of firming and strengthening them. You will also become more aware of how to control your tummy muscles. Repeat several times. This exercise can be done anywhere, anytime. However, if you have high blood pressure, do not hold your breath for extended periods of time.

You can do these 100 abdominal exercises till the cows come home but they must be part of a good overall workout routine…including cardio work and proper nutrition to lower your body fat percentage.

Also never take for granted the numerous benefits that proper amounts of sleep can give to you. Aside from always feeling refreshed in the morning, you’ll have more energy and motivation to continuing doing these ads exercises to achieve your ripped midsection.

If you have a large layer of body fat covering your abdominals, even the best ab exercise including doing 100 abdominal exercises is not the solution. It is only once this fat layer has been considerably reduced that it is the time to work your way through the best ab exercise list.

If you want more information about how to reduce your fat and get ripped abs the fast and proper way, discover these Free tips on training & nutrition insider secrets for a lean body and maximum weight loss and fitness results in record time.

Prevention For An Injury Free Workout Routine

August 12, 2011 chrisandian No comments

Prevention For An Injury Free Workout Routine

Take Injury Prevention Seriously

So now you are working out, and you are so sore you can barely move.Â How in the world are you supposed to get in shape when every time that you try there is some ache,

pain, or cramp that sends you to the freezer for an ice pack or to the bath tub to soak?Â Now you are dreading the next workout because you don’t want to be sore again.Â Â Last month you tweaked your hamstring and that sidelined you for two weeks.Â It’s no secret.Â Good injury prevention habits are what you need.

Prevention of injury is far better than having to treat and cure them after they occur.Â Just a little prevention will provide you with an injury free workout routine that will get you in shape and keep you that way.Â We human beings take the path of least resistance so muscle cramps, stiffness, and pain can easily discourage novice exercisers from continuing their programs, especially if it takes a couple of weeks to recover from it.Â Let’s see what causes these nagging injuries, and what it takes to prevent them in the first place.

What Causes Exercise Injuries?

There are quite a few reasons for exercise injuries but the bulk of them fall into six categories:

1.Â Failure to warm up properly.

2.Â Shoes that fit improperly

3.Â Overtraining.Â Exercise routines that are too long in duration 4.Â or are too close together.

5.Â Trying to do too much too soon.

6.Â Using improper form during exercises.

7.Â Not doing a proper cool down.

Trying to prevent these bad habits by recognizing them and eliminating them is an effective way to prevent injury.

What Are The Most Common Injuries?

Just like there are common causes of injuries, there are common injuries.Â These include:

1.Â Shoulder or rotator cuff injuries

2.Â Hip pointers or flexors

3.Â Pulled hamstrings

4.Â Knee injuries

5.Â Calf injuries

6.Â Lower back injuries

Common Sense Injury Prevention

If you are a novice exerciser, are just getting back into shape, or are starting to exercise after recovering from an illness or an injury, limit your workout routines to 20 minutes, 3 times per week.

Exercise every other day.
Warm up 5-10 minutes before exercising.
For your own safety, make sure that you use equipment that is in good shape, including athletic shoes that fit properly.
Use proper form when exercising.
Frequently change your workout routine in order to avoid overuse injuries due to repetitive motions.

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Get your Free Workout Routine at http://turbulencetraining4u.com

Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys’ soccer teams at El Toro High School in Lake Forest, CA.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

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Bear Crawl and Crab Walk for an Equipment Free Workout Routine

August 12, 2011 chrisandian No comments

Bear Crawl and Crab Walk for an Equipment Free Workout Routine

Introduction

On Saturdays I make it a point to take a break from my normal bodyweight circuit workout routine to perform an unconventional workout routine. There are some really funky unconventional exercises that you can use to build muscle and burn fat. Let’s talk about two of my favorites.

The Bear Crawl

The bear crawl is one of my favorite exercises for a total body workout routine. Not only does it work the entire leg, from the tips of the toes to the gluteus, since the arms are shorter and inherently weaker than the legs, bear crawls really tax the entire arm and the shoulder muscles. Additionally, since there is a huge imbalance from the weight on your hands, and a huge torque in your core because you are moving your right arm and left leg simultaneously (and visa versa), it is a fantastic core builder as well.

The Crab Walk

The crab walk is truly a unique exercise because the position used is completely unnatural for a human. People crawl on their hands and knees, face down, so the bear crawl position is natural. However, it is completely unnatural to be on your hands and feet, face up. Since the crab walk is a completely unconventional motion for the body, it both strengthens and stretches the entire body for a great total body workout.

Safety Tips

When performing bear crawls and crab walks, make sure the surface is not too rough. I perform this exercise in my backyard so I know all I have to worry about is grass. When I train my soccer players I opt for the artificial turf vice grass because the surface is smoother and more predictable. If you exercise at a park you may want to do a quick safety walk for sharp objects or doggy “surprises”. Even in my backyard I throw on some gardening gloves because my hands don’t have shoes on, but that’s just me.

Some people are hesitant to do these exercises in public because they are afraid of how they will look doing them. To those folks I can only say two things; first, when you are ripped to shreds from the great body you sculpted doing these wacky exercises; it won’t matter that much, will it? Second, these exercises are made to make the gym obsolete so they are perfect for the privacy of your backyard.

Conclusion

The bear crawl and the crab walk are just 2 unconventional exercises which will provide both variety, effective fat burning, and muscle building to your workout routine. Here is a circuit that I performed last weekend. Try it yourself. Believe me, it is quite an effective, equipment free workout routine:

5 burpees

run forward 20 yds

run backwards 20 yds

side shuffle 20 yds

5 burpees

Bear crawl 20 yds

Crab walk 20 yds

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Rest 30 seconds

Perform 8 rounds

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Get your Free Workout Routine atÂ http://turbulencetraining4u.com

Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

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Your Super Simple Free Workout Plan Is Here

August 12, 2011 chrisandian No comments

Your Super Simple Free Workout Plan Is Here

Article by Jennifer Schaecher

Putting together a free workout plan may be easy enough. One that works, however, may be a little more tricky. That is really the key. You don’t want to invest time in doing a workout consistently, only to see little to no results for your efforts. The best part is you do not need to buy any fancy equipment, have a gym membership, or even very much space to do it.

Right here I am providing you with an extremely simple free workout plan that you could use to gain muscle and lose fat. That’s what you are looking for, aren’t you? I’m going to set you up with three exercises, and then I’ll explain exactly how you can use these as your free workout plan.

Your free workout plan exercises are:

Exercise 1:Squats

Squats receive my all-time highest rating as the best exercise for weight loss. Your leg muscles are some of the larger muscle groups of the body, so building this area gives you the “most bang for your buck” so to speak. Squats are sometimes regarded as a problem for people with knee issues, but I assure you, this is not the case. I have a bad knee myself, and I can attest to the fact that, IF DONE PROPERLY, squats can be very beneficial for knee pain/problems. Doing squats properly means that you stay in correct alignment, don’t allow your knees to shimmy around on you as you bend down, or as you come up. The knees should stay in line with the hip joint, which should also be aligned with the foot placement. That also leads into the parallel placement of the feet. Most people tend to angle the feet outward and that is a great way to put unnecessary strain on the knee area. It may feel awkward for awhile, but once some of those secondary muscles get trained to activate, it will start to feel more natural.

Exercise 2: Push-ups

Groan inwardly (or aloud) but push-ups are another big time saving exercise, hitting so many muscle groups at once. If you are looking for quick and effective, this is it. Yet again, though, I must caution you on form. If you are not strong enough to keep your back straight, or you are simply ducking your hips down more than your arms, then you should start out with a modified pose, i.e. girly push-ups. Knees hip width apart on the floor, and again, keep the line from knees to head straight. The only motion is in the arms, everything else should stay put.

Small side note: These are called body weight exercises. Phenomenally effective.

Exercise 3: What? You need another one?

Start out with five minutes of jumping rope, or if you do have joint issues, I recommend a mini-trampoline. Here’s how I make this into a free workout plan. You alternate between the three, quickly doing as many repetitions of each, while at the same time, keeping proper form. Because in the end, if you are doing them in bad form, it won’t do you very much good, and can end up instead injuring you. So, see how many of each you can do at one go, and then try to do four rounds like that. Keep track in your Exercise Log Sheet. If you want to scoff at it, go ahead, but I challenge you to try it first. Sometimes I do throw in a few more exercises to the list, but for a beginning free workout plan, this is a really good, although simple, one. Another benefit is, it takes less than 30 minutes, and if you keep your momentum up, it will be a tremendous workout. Try it now!

About the Author

Jennifer is a caring, real-world weight loss coach, specializing in assisting busy women with quick and easy weight loss. If you have tried every diet gimmick and exercise program with little to no lasting success, check out the 6 gift certificate at http://www.quick-weight-loss-success.com

Is A Crunch Free Workout Routine For Abs Effective?

August 11, 2011 chrisandian No comments

Is A Crunch Free Workout Routine For Abs Effective?

Article by Clint Grimes

Is A Crunch Free Workout Routine For Abs Effective?

I bet you if you ever did another crunch it’ll be too soon. You don’t like getting down on your back because it bruises your spine and hurts your neck. If it was only possible to stop doing crunches and get six pack abs, you certainly would. It certainly would save a lot of time. Well, truth be told, you’d be better off ditching the crunches because they aren’t very effective in getting you that you want. You need to adopt a crunch free workout routine.

When it comes to ab development, there are plenty of more effective exercises that you can use in your crunch free workout routine. If crunches weren’t effective, you wouldn’t have to do them day after day like you read in the muscle magazines.

Just think about it. You can stop lying down, hurting you spine, do those back and neck bruising exercises from the ’80s and replace them with total body exercises for a crunch free workout routine for a more efficient, more effective routine for faster results.

Right now you are probably thinking, what’s wrong with crunches? Why would someone tell me or write about doing then if they were harmful? The answer is two-fold. First a lack of knowledge. Second, a fitness industry that’s marketing rip off gadgets claiming they will build you washboard abs. The truth is that crunches are useless for getting six pack abs. If fact, kinesiologists claim that when you are doing crunches, you are performing a motion that damages your lower back and spine.

When you perform a crunch, you subject your spine to flexion, a condition that compresses the disks in your spine. Continue to do that and you will herniate your disks. Have you cer heard of someone who bent over to pick something up and “threw” out their back. Well, that’s the same motion that you use when you do a crunch!

If you use the proper total body exercises in your crunch free workout routine, you won’t need the gym, you’ll burn more fat, you’ll spend far less time than body builders do on their abs, and yet you’ll be able to get those flat, sexy abs that you’ve always wanted by working out at home.

By adopting a crunch free workout routine, boring, steady-state cardio will become a thing of the past. You will only have to workout three times a week and that workout will only take about 45 minutes. Doesn’t it make sense to spend more time showing your abs than you do working on them?

Here are 2 exercises to use in your crunch free workout routine:

Cross-BodyMountainClimber

Get into push up position.Lift your right foot off the floor and bring your right knee toward your left elbow. Return to the starting position, and repeat with the opposite leg, bringing your left knee to your right elbow. Repeat until specified time or number of repetitions are completed. Lateral Ski Jumps1. Stand beside object to jump over. (I use paint cans in my garage)

2. Bring knees up and jump over the object sideways.

3. Land on both feet and immediately jump back over the object to the starting point.

4. Do not to pause between jumps. Only go as fast as you can perform the exercise safely.

Repeat until specified time or number of repetitions are completed.

Heres a crunch free workout to start you burning fat and tightening those abs:

1) Hindu Squats 20

2) Hindu Pushups 20

3) Lateral Ski Jumps 20

4) Decline pushups 20

5) Lunges 20 per leg

6) Cross-Body Mountainclimbers 20 per leg

7) Pull ups 10

8] “T” pushups 20

3 Rounds

About the Author

Get your Free Workout Routine, free 10 Minute Workouts and 21 Day Turbulence Training Offers for as low as a at http://MYCOMMANDFITNESS.COM

Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.

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