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This is a great exercise to do at home or at the gym to build your abs and lower back muscles. Gives your entire upper body a good workout.

If you’re looking for a good home workout, this is a place to start. I hope that by putting these videos online, I can show you that you can have a great home workout without weights or equipment.

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Here you can find tons of push up variations that will help you rip up your chest and increase strength in your upper body.

This is a great workout to do when you don’t have access to a gym, or you don’t have time to go. You only need your body weight, and you can get a really great chest workout in.

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In this video, I show a great home cardio workout that I’ve been doing lately. This workout is great for losing fat and building a ripped beach body. It’s many times more effective than long, slow cardio workouts like treadmill jogging — and it only takes three minutes! It’s definitely one of the best cardio workouts at home that I know of.

Best of all, this home cardio workout can be done with NO EQUIPMENT, and no gym membership needed. It’s extremely simple — you just have to learn three basic bodyweight exercises to do it.

Here’s how to do this home cardio workout:

Squat thrust — 10 reps
Mountain Climber — 10 reps (counting 1-2-3-ONE-1-2-3-TWO)
Squat Jump — 10 reps

Repeat these exercises until you have done 100 reps total. You will end up doing 40 squat thrusts, 30 mountain climbers, and 30 squat jumps total.

Credit for inventing this home cardio workout goes to DAVE GINSBERG, Dan’s jiu-jitsu coach in Boston. If you’re in the Boston area Dave is a top notch Brazilian Jiu Jitsu black belt, and highly recommended for martial arts instruction. He’s also a great personal trainer and has many more great workouts like this which are very effective, and can be done with minimal equipment.

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Here’s a quick but effective ab workout that Dan and I will sometimes end our workouts with. It’s great because it’s simple, it’s quick, it requires minimal equipment, and it REALLY hits your abs. It’s also inspired by MMA conditioning exercises, so it gives you great functional core strength as well.

Here’s what you’ll be doing:

10 Toe Touches
10 V-Sits
10 Triangles

Do all 3 exercises back to back. Repeat the entire superset 3 times, with 1 minute rest between sets.

Exercise tips:

TOE TOUCHES: Keep your arms and legs extended out as far as possible. Move slowly in the extended position. Dan uses a medicine ball here, but any weighted object (dumbbell, weight plate, etc.) will work.

V-SIT: A Muay Thai conditioning exercise. Sit balanced with your feet and upper body off the floor in the starting position. Extend your body straight as much as possible without touching your shoulders or feet to the floor, then explosively contract your abs to move forward.

TRIANGLES: Inspired by Brazilian Jiu Jitsu submission (the triangle). Coaches will often make students drill this move to build the ab endurance necessary to effectively secure the choke. The key is to shoot your legs up and elevate your body, until you are almost standing vertically on your shoulders. Visualize putting your footprints on the ceiling. Rock back as little as possible — initiate the movement from your abs without the help of momentum.

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In this video I show you a full body workout you can do at home with only 1 light dumbbell. You can also use a kettlebell, or even a jug of water with a handle if you like.

This is a great workout to do if you don’t have gym access, and want to work out your full body, fast. It’s great for functional strength, short, intense cardio, and to help with fat loss. It will also help build total body muscle as well (especially for beginners to exercise).

To challenge yourself, try and do as many sets as possible within the 10 minutes.

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Here’s an INSANE lower abs exercise for advanced guys with good core strength, and a good pound-for-pound strength.

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In this video I show you a quick home workout you can do for chest and back. This is a great workout to get started with at home if you don’t have a gym membership. And I will sometimes do this workout when I don’t have time to go to the gym, or when I’m traveling and don’t have gym access.

Here’s the workout:

SIDE TO SIDE PUSHUPS — 10 REPS. Move your hands wide apart as you go down, and close together when you reach the top of the pushup. Alternate sides, so that you are traveling side to side as you do your pushups.

DUMBBELL FLYS — 10 REPS. Move the dumbbells up and down in a CIRCULAR motion, not a PRESSING motion like a bench pres. Keep your arms slightly bent. Isolate your chest as much as possible — you should feel your chest muscles squeezing together as you do this, and minimal tricep involvement.

BENT ARM SIDE LATERAL — 10 REPS. Keep your arms bent at a 90 degree angle. Raise your arms upwards and to the side. You should feel this in your deltoid (shoulder) muscles primarily. If you are advanced, do this explosively like I do in the video. If you’re a beginner, use slower, more strict form and isolate your shoulders more. Be careful with too much back involvement if you’re first starting off (it may lead to injury if you’re not conditioned to explosive weight lifting moves).

BENT OVER SIDE LATERAL — 10 REPS. Bend over at a 90 degree angle, so that your back is flat like a table top. You should feel a stretch in your hamstrings as you do this. In this position, contract the muscles of your back to bring the dumbbells upwards in a circular motion. Really contract your back as much as possible at the top of the repetition to get the most out of it. Again, use more strict, slow form than I do in this video if you are a beginner — use more explosive form if you are advanced.

DUMBBELL FRONT RAISES TO CEILING — 10 REPS. Keeping your arms bent VERY slightly (almost straight), raise the dumbbells from your legs to vertically above your head. Once again, use strict form if you are a beginner and do not initiate the movement with momentum from your back. If you are advanced, explode from the bottom with a small amount of back involvement, and use a heavier weight.

DUMBBELL GOOD MORNINGS — 10 REPS. Hold the dumbell to your chest. Bend over from your hips, being careful not to round your back excessively. Go down until you feel a stretch in your hamstring, then keeping your back straight return to the standing position.

And that’s it! You can do this once for a quick workout, or 3x for a more thorough workout.

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A revolutionary new fat-loss system is certainly going to make us sit up and take notice.  Especially if it’s declaring that we’ve been doing it wrong all these years.  So has Dr. Kareem Samhouri really hit on the key to dumping the fat at the speed of light, or is it just another clever marketing scam?

Let’s take an in-depth look at what’s on offer, not to mention the claims of losing fat up to 417% faster, and come to an un-biased verdict.

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What do you get for your money?

Having seen so many so-called ‘fat-loss’ systems that have high claims and then return you almost zilch for your money, it came as a bit of a surprise to see that Full Throttle does provide you with a whole load of bang for your buck.  The whole concept of Full Throttle is about training your body to use as many muscles as possible during your workout – which sounds pretty standard stuff at first.

But where Full Throttle Fat Loss differs from every otherfat loss program is the way in which it achieves this.  Dr. Kareem explains that there are actually two way in which to get those muscles moving:

• The first is to use a workout program that targets specific muscle groups – as most of us already do.
• The second – and the whole theory behind Full Throttle, is to enhance the signals sent by your brain to your muscles.  By doing this you can increase both the intensity of muscle contractions and the amount of muscles used in a movement – and as we all know, muscle equals metabolism.

Dr. Kareem has scientifically proven that if you stimulate your nervous system to send a better signal to your muscles, not only will they work harder, but that it’s possible to include more muscles in every single movement and repetition.  And the harder each muscle works, the higher your metabolism and therefore the greater the fat loss.

The program consists of the following eight components:

• Component #1 – 32, Doctor-Designed Rapid Neuro Fat-Loss Workouts and Audios.  This is your complete, 4 week exercise system that is going to enhance the electrical activity from your brain, making each muscle of your body work that much harder and bring you the results you need.  Using what Dr. Kareem refers to as the ‘stacker fat-loss technology,’ not only will your muscles work more efficiently, but you’ll cut down on exercise time and get the results you want in an almost miraculously short time scale.
• Component #2 – Full-Throttle Fat Loss At-Home Modifications Guide.  For those who just can’t stand to go to the gym, this guide shows you how to use easy to find alternatives at home, along with home environment creative additions to get the whole family involved!
• Component #3 – The Top 10 Fat Loss Lessons Of All Time Cheat Sheet.  Does exactly what it says on the label!
• Component #4 – Full Throttle Fat Loss Beginner Basics Guide.  Because we’re not all experts when it comes to fitness.
• Component #5 – Victory Journal.  Celebrate your fat loss results using Dr. Kareem’s specific method that will spur you on to even greater things!
• Component #6 – U-Stream Access And Correct Workshops.  Specifically targeted at diagnosing and correcting workouts for those who’ve ever suffered an injury.  Ideal for those with back, knee, hip, shoulder or neck problems, or any kind of joint pain.
• Component #7 – Transformational Mindset Audios.  If you’ve got the right mindset, you’re already halfway to your goal.  These audios are specifically designed to help you develop that mindset.
• Component #7 – Private 120 Minute VIP Coaching Call.  Your personal invite to ask Dr. Kareem anything about your training program that you want.

Oh, and let’s not forget the bonus – the 14 Day Fat Loss Plan – designed to help you drop 7-10 pounds of fat in the first two weeks.

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Tacfit Commando is a bodyweight exercise program created by Scott Sonnon. This program includes exercises and routines that Scott Sonnon uses to train military, government, and special ops groups around the globe.

These men don’t need bigger muscles just for appearance’s sake. They need to be able to perform in extreme circumstances and to be sure their body is in top form at all times. This is why the exercises in the TacfitCommando are functional exercises designed to improve flexibility, strength, stamina, recovery, and the ability to create short burst of extreme physical activity.

In addition, the guys in special ops units don’t have a lot of time to go to the gym and do traditional workouts. Often, they’re no where near a gym, but they still need to workout hard.

This is why all the workouts in the Tacfit Commando program don’t require equipment and can be done very fast. In fact, the entire program is built on the concept on ultra-short but intensive workouts. The exercises are quick and the rest time between sets is short. Each workout is up to 30 minutes long and can be done practically everywhere.