Making Abs The Easy Way - Medicine Ball Ab Exercises

You're about to discover an amazing medicine ball abdominal exercise circuit published in Men's Health Medicine magazine from the December 2008 issue.

If you've seen the magazine, then you will have seen there are a lot of crunches and even some sit-ups in there. But, if you're not an advanced college athlete, then you probably don't need to be doing those exercises. You especially want to avoid those types of exercises if you sit at a desk all day and have lower back problems.

So, I'm going to take most of the exercises from that program and do them in this circuit, but replace the sit-ups and crunches with alternative versions that are still effective for your abs, but easier on your lower back.

This is going to be a 10 exercise circuit, with 20 repetitions per exercise. If you're advanced, then you can use a medicine ball; otherwise you can use a basketball, or a soccer ball.

You will start the medicine ball abdominal circuit with the big circles exercise. So, place the ball above your head and then bring it down and around, and up the other side, and then around again. Continue this motion for 10 repetitions, and then switch directions for another 10 repetitions.

The second abdominal exercise is the Woodchopper. To perform this exercise, place the ball out in front of you and swing the ball straight up and down, making sure to squat down while bringing the ball down. Repeat for 20 repetitions.

Once you've completed all of the Woodchoppers, then move on to the Golf Squat Chop. Start with the ball beside your head and then bring the ball down to the opposite foot and then right back up. As you are returning the ball to the starting position, be sure to twist your hips slightly and raise that opposite foot. Complete 10 repetitions for each side.

After the Golf Squat Chop, you'll move onto the Squat Press. With the ball in front of you, squat down, and on the way up, press the ball above your head. As you squat down, bring the ball down with you and then back up again. Again, perform this exercise for 20 repetitions.

Next up in the medicine ball circuit is the Plank Rollout. To do this abdominal exercise, place your elbows on the medicine ball, and then roll the ball out and in while in the plank position. Complete 20 repetitions for this exercise.

Once you've finished all the repetitions for the plank rollout, quickly move on to Mountain Climbers. Place your hands on the ball while down in the push-up position, and bring your knee up to your chest, performing 10 repetitions per side.

The next exercise is the McGill Crunch, named after Dr. Stuart McGill. In this abdominal exercise, one leg is bent which helps to take the stress off of the lower back. So, lie flat on your back, with one knee bent and place the ball above your head. Next, you will curl up, just lifting your shoulders up off the ground, and then back down. Perform 10 repetitions for each knee.

After the McGill crunches, you'll move onto a diagonal Lunge Chop. For your starting position, stand with your feet hip width apart, and the ball raised above your head. Now, you will step into a forward lunge and swing the ball diagonally across your body, and then back up. Be sure to alternate sides, completing 10 repetitions per side.

Next, you'll perform the Medicine Ball Rollout. So on your knees, place your hands on the ball in front of you. Roll the ball out, making sure to keep your back nice and straight and then back in. In this ab exercise you do not need to go out very far, but just enough to feel a stretch in your abdominals.

Finally, you'll finish off with the medicine ball Jackknife exercise. Again, you will be using a shorter range of motion. To get in position for this exercise, place your body in the push-up position, place your feet on the ball, and then bring your knees in as much as possible. Perform 20 repetitions and that's it!

Ignite Your Metabolism, Boost Your Fat Burn!

Chef Buff here with the good vibrations, Marky Mark style to give you the goods on this Good Friday.
Why's it good? Because you're watching this video and in this video RIGHT HERE, RIGHT NOW. I'm going to help everyone boost their metabolism.

And its not going to involve some new South American diet pill or sticking something up your butt- isn't that awesome?

Formula:
BMR for males = 66 + (13.7 x w) + (5 x h) - (6.8 x y)
BMR for females = 655 + (9.6 x w) + (1.8 x h) - (4.7 x y)

where:
h = height in centimeters (inches x 2.54)
w = weight in kilograms (pounds ÷ 2.2)
y = age in years

Why should you care? Because everyone's metabolism sucks. Seriously. From crash dieting, to not eating right, to being lazy, everyone needs a faster metabolism. By boosting your metabolism, you burn more calories and will lose more weight and be sexier. And everyone wants that. Shit my metabolism is so jacked up that making this video I'm not even wearing any PANTS.

Word.

A slower metabolism can be caused by several things:
1. Eating too few calories
2. Dieting too long
3. Burnt out adrenal glands or high stress levels
4. Thyroid Problems
5. Not exercising enough and watching too much American Idol
6. Absence of lean muscle, if you look like a skeleton this could be you.

Home Fitness Training For Ripped Abs!

Weights belts can be very a very effective way of making calisthenics of bodyweight exercises harder after you have become strong in areas. A set of 20 bodyweight dips compared to 10 dips with weight would provide different muscular stimulation and turn this basic exercise in to a muscle building phenomenon! The same for pull ups, and leg raises too.

Saj Zaman - 8 Minutes Abs Workout, Nice n Easy!

Have you even wondered how people with six pack abs get them? Do you picture them spending hours in the gym every single day? If you do then you might be surprised to know that having a flat washboard stomach can be achieved in as little as 8 minutes a day. Even you have 8 minutes spare a day, don't you?

Well if you do and you are determined to get those perfect abs, then read this article in full as we'll share the exercises you need to do each day. So let's begin:

Abdominal Exercise #1 - Crunches

Simple but deadly effective. That's the best way to describe the crunch. Just lie down flat on your back and perform a basic sit up movement. You will start with small reps as you build up to be able to do 50 in one set. Just take your time, making sure that the exercise is done correctly and you don't rush it. Breathe in as you perform the crunch and the out again as you lower down your upper body.

Abdominal Exercise #2 - Crunch With A Twist

There is nothing secret about this twist. It really is just that, a twist. As you perform the normal crunch, twist your upper body to the left as you pull up. Then release and lower yourself down. The next time you pull up, twist your body to the right. Then release. You should really feel your obliques pulling tight as the exercise is being completed.

Abdominal Exercise #3 - Flat Ab Crunches

This is just the same as the normal crunch but this time you have your legs flat on the floor. Pull yourself up as far as you can and then lower back down again. Try to build yourself up to be able to do 50.

So there you have it, a very quick 8 minute abs workout that is easy to do and can be done from anywhere. No need to go to the gym and no excuses for not having enough time to do them. What are you waiting for?

Mike Chang - Shocking 6 Pack Abs Tips

Do you want to know how to get a six pack? Do you want to know what the best "six pack diet" is? Are you looking to find the best six pack abs exercises, and six pack abs workouts?

If you are then, great! You're watching the right video :)

In this one, Dan and I talk about the 3 biggest KEYS to getting six pack abs. We tell you:

-- The biggest WORKOUT HABIT that you need to get six pack abs. It's surprisingly simple, but it's THE most important factor in whether or not you're going to get a six pack

-- The biggest six pack abs DIET factor in your success. Hint: it's not what you think!

-- How to ensure you eat healthy for an entire WEEK (it just takes 90 minutes and you are GUARANTEED to stay on track!)

-- How to get a six pack by making this one small "mental shift." Many guys don't realize the importance your mindset has on getting a six pack. But once you make this one small but CRITICAL mental adjustment, you'll get your six pack abs much faster and easier.

And if you want to get serious about getting a ripped body and six pack abs, I recommend using "Afterburn Training." Afterburn Training is my patented style of training that combines heavy, compound lifts with high intensity cardio.

Brandon Carter - How To Get Six Pack Abs & Lose Fat Aggresively

Keys to getting a six pack:
You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.

Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.

Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.

Proper Nutrition:

Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.

Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.

If not, when you become real hungry, you will opt for something that isn't as good for you. When you become overly hungry, all rational thinking goes out the window.

But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).

Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair. Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.

Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.

Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.

Weight training The Abdominals:

Here is where most people go wrong in their attempt to develop their abs. I often ask those I train, "Would you train your biceps with sets of 50 reps with no weight?" Of course, they say "no." How about your chest, 50 reps with no weight? Another no. I then ask, "Then why would you do that with your abs?"

Here's an important key. If you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, whatever. You need resistance to properly strengthen and build them. The same goes for abdominals

MMA - Roger Huerta's Tiger Muay Thai Training

Roger Huerta SIGNS with Bellator Fighting Championships. UFC vet & MMA Superstar Roger Huerta worked hard at Tiger Muay Thai & MMA Training Camp, Phuket, Thailand in preparation for his next fight. Roger Huerta worked with some of the best Trainers at TMT and his Muay Thai has shown much improvement in a short amout of time he also is a movie star featured in the movie Tekken.

MMA - Jason Mayhem Miller - THE REAL MAYHEM

Jason Mayhem Miller - MTV Bully Beatdown Star - Strikeforce - Mixed Martial Arts Fighter - Writer - Artist - Comedian - MAYHEM.
Training at Kings MMA with Fabricio Werdum , training at Reign MMA with Mark Munoz. Prepared to beat up Nick Diaz any day.

Jean-Claude Van Damme - Kickboxer Training 1989

Jean-Claude Van Damme in Kickboxer, one of the best Martial Arts movie of all time! True inspiration!

MMA - Fedor Training With Tyrone Spong

May 2008. Fedor finished his study as a student of chair of Physical Training at Belgorod State University. It's understandable that Fedor's schedule wouldn't let him graduate as quickly as other students normally do. The topic of his thesis was "Methodology of physical skills' development training for 13-15 year old Sambo practitioners". Fedor may get to use his education and experience at the still in construction Academy of Fedor Emelianenko in Belgorod to coach professional fighers.

-Fedor was 12 when he started training grappling under Vladimir Voronov, who remains his trainer to this day. For 20 years Voronov has been as much a part of Fedor's life off the mat as on it. Fedor (teenager) aspired to join the Russian national team. He didn't partake in life's pleasures but instead spent all of his time studying and training. Two factors were constant in his life then: a lack of money and the presence of his family and team. Frequently there wasn't enough money for food. Fedor and his brother Aleksander were constantly growing and training, and their mouths were not the smallest to feed. The food Olga Emelianenko grew in her makeshift garden was often not enough, and come winter a garden was impossible. "My mother not only loves me as a son," Fedor has proudly said, "but respects me as a person." Voronov pitched in, dropping off bags of grain or potatoes. The harder life became, the closer Fedor and his family and his team grew. The more they depended on each other's existence, the less money mattered.
-At only 20 years old Fedor was recognized with the title of Master of sports in Sambo and Judo.-Following his return from the army, Fedor once again fell into serious training with the Russian National Sambo and Judo teams, but there was not enough to eat, no money for uniforms or shoes. -He had married his childhood sweetheart, Oksana, near the mats and in front of Voronov and his team at the Vladimir Nevsky Club,the gym where he had trained since he was 11. The trainer helped the young couple renovate their small temporary flat while they waited impatiently for the arrival of their daughter, Mashenka, and their first studio apartment that the city would give them. "In the army I was never disrespectful, never cocky, though I could always stand up for myself, and I always tried to help those younger than me. I did have to fight a lot but only at the very start." The problems with compensation for athletes worsened.During this time Fedor was accepted onto both the Russian National Sambo and Judo teams. Though he was representing his country, he had no income. The fighters were thankful for any opportunity to work and feed their families. With no future or prospects of doing what he loved doing, Fedor tentatively turned to MMA as a way out. After much trepidation he floated the idea of fighting in the sport with his trainer. Voronov was not against it, thinking that Fedor would be able to handle himself in MMA. Leaving the Russian Judo and Sambo teams for the totally unknown, with no certain future, was an immensely hard decision. But with the blessings of his wife and trainer, Fedor stepped into the ring.
Not surprisingly Fedor is known very well in Stary Oskol. Every taxi driver, shopkeeper and hotel receptionist has a story about him. All praise his humility, with some saying he is the most humble person they know and praising the way he has remained one of them.

*Fedor training in his camp, in the streets of Japan and with Tyrone Spong (K-1 fighter) blocking left high kicks. You can see this was an specific training to get ready for Cro Cop.

MMA - Georges St. Pierre Talks Training

Welterweight champion Georges St. Pierre talks about his training regiment and how he is approaches the sport of MMA.
"i'm not the best wrestler, i'm not the best jujitsu guy out there"
**Respect**

MMA - Motivational Aggressive Training

WWE - Batista's MMA Training By Anderson Silva

Dave 'The Animal' Batista is fighting in his first MMA fight as early as May 2011.

WWE - Triple H's Titantron

Strong words, especially when one considers the King of Kings was once a 135-pound "beanpole" from Nashua, N.H. But when he received a free one-week membership for a small local gym one summer day, the 14-year-old "gangly" teen's life changed forever. For the next three years, he spent nearly every day in that gym, developing every muscle in his body and transforming himself into a six-foot-four, 210-pound powerhouse. He entered — and won — numerous regional bodybuilding competitions, including the prestigious Teen Mr. New Hampshire title at the age of 19. Yet The Game himself admits, "I never seriously considered becoming a pro bodybuilder...My dream was World Wrestling Entertainment."

Enrolling in Walter "Killer" Kowalski's Pro Wrestling School in Malden, Mass., the future Cerebral Assassin trained four days a week under Kowalski's "tough love" tutelage, then divided his weekends between wrestling in the independent circuit and managing a Gold's Gym in Nashua. Almost inconceivably, he would have to fly himself down to Atlanta in 1993, to convince then-new VP Eric Bischoff that he was "good enough" to join the World Championship Wrestling roster. Fortunately, the unlimited potential he showed at World Championship Wrestling quickly got him noticed at World Wrestling Entertainment; by May 1995, "Hunter Hearst-Helmsley" (a name which soon became more identifiable as Triple H) would make his WWE debut. And the rest, as they say, is history.

More than 20 years after entering that small Nashua gym, Triple H maintains the strictest of training regimens, incorporating techniques from world-renowned fitness trainers like Charles Glass. Such dedication has provided him with the fortitude to become a Grand Slam champion; the wisdom to shepherd the "Evolution" of then-newcomers Randy Orton and Batista to WWE Superstardom; the charisma to star in feature films, television shows, and commercials; and the stamina to pull countless sophomoric pranks on Mr. McMahon as a founder of D-Generation X. And it's precisely what makes him "that damn good."

WWE - John Morrison's Workout For Wrestlemania 27

wwe's john morrison works out before wrestlemania 27.
Footage of him training for his match with trish stratus and snooki vsing lay-cool and dolph ziggler.

WWE - Bobby Lashley Trained By Rhadi Ferguson For His First MMA Fight

On the 13th of December Bobby Lashley prepared for his first MMA fight. I had the privilege and the pleasure to be back stage with him in the same locker room because I was cornering for Jeff Monson. I've
known Bobby Lashley for some time, the first time we met was at the Olympic Training Center in Colorado Springs, Colorado. The next time I saw him he was the WWE Champion and the ECW Champion
in professional wrestling. Now we are on the same team, American Top Team and it was a pleasure to help him prepare for his first MMA fight. Leading up to his fight, I had to help Bobby with some of the little things
that new fighters just forget about when its time to prepare. Veterans in the fight game know some of this stuff already but when you're new, its just like being new in the world of professional wrestling. There's MMA and then there's the things that go on in MMA that you really need to know in order to be successful.

WWE - Aggressive Training

WWE - You Talking To Me?

WWE - Rob Van Dam, Triple H, John Cena, Brock Lesnar's Ultimate Warrior Training & Workout!

WWE - John Morrison - Parkour Training

WWE - John Morrison's Parkour Training

Derek Poundstone - Flips 950 Lbs Tire 9 Times, And Doesnt Give Up!

Derek Poundstone - Flips A 950 Lbs Tire And Doesnt Give Up!
Derek's training in July 2009, He got 9 flips!