Crazy 4 Min Ripped Core Workout

 

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Another great video from Mike Chang!

Hey… what’s up!

In this episode, I bring you an ab workout that will get your core ripped with multiple KILLER abs exercises.  And all you’ll need to do this exercise is one light dumbbell!

Here’s how it goes:

FEET TO SKY CORKSCREWS – 10 REPS EACH SIDE: Start squatting down, with the dumbbell over your right foot. Twisting from your core, throw the dumbbell over your left shoulder like your are tossing a bucket of water.

It’s CRITICAL for this exercise that you are using your abs to initiate the movement, and not just using the momentum from your legs to move the dumbbell. Otherwise, it’s just a crappy leg workout. Twist with your core though as much as you can, and you’ll be getting a killer ab workout.

FIGURE EIGHTS – 20 REPS: Hold the dumbbell in front of you, and move it in a figure 8 pattern. Again, this exercise will be VERY easy if you just do it with your arms, but be sure not to do that. Hold your arms straight, and move the dumbbell around by twisting your core.

Keep the dumbbell in front of you as you do this exercise — try not to let it go in back of you. This leads to involving other muscle groups, and takes the “work” off your abs and core.

HOW TO PUT IT ALL TOGETHER: Do five rounds, each round consisting of one set of corkscrews and one of figure eights. You’ll be doing five sets of corkscrews and five sets of figure eights altogether, with no rest in between sets.

This is a GREAT way to hit your abs with a “twisting” motion, which will stimulate them in a much different way than regular crunches or sit-ups. You should really be feeling your abs after this, AND the rest of your body as well! Although this is mainly an ab workout, you’ll also feel your legs, back, arms, chest and shoulders being worked.

It’s a better workout for your abs than crunches or sit-ups AND you get a sick total body workout as well.

Try it out at home, and let me know how you did in the comments!

Insane M-100s workout in Hawaii!

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In this video, Mike shows a great home cardio workout that he’s been 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.

10 Min Home Workout with 1 Dumbbell by Mike Chang

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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.

Lean And Ripped Leg Workout by Mike Chang

 

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Here’s a great home leg workout/ home lower body workout that you can do to get lean and ripped for summer. It’s also a great way to start strengthening your legs if you’re a beginner. You don’t need any weights or equipment for this workout — you can do it at home with only your body weight.

Here’s the workout breakdown:

BODY WEIGHT SQUATS (10 REPS) — Hold your arms in front of you, and squat until your legs are bent at a 90 degree angle. Keep good posture (look at the ceiling if you need to) and put your weight on your heels. You can also put your hands behind your head (a variation called the “prisoner squat”) to make this more challenging.

SKI HOPS (10 REPS PER LEG) — Start with one leg behind your body. Bring your knee upwards and towards your body as you do a small hop with your other leg. Notice how I use my arms to counter-balance the weight of my legs…be sure you are involving your arms like this as well.

ONE LEGGED TOE TOUCH (10 REPS PER LEG) — Balance on one leg, and touch your toe. Thrust your leg that is not on the ground and your other arm behind you as you go down to balance.

3 POSITION CALF RAISE (90 REPS, 30 PER POSITION) — This is a great exercise which hits your calves in three different ways. Hold a wall or counter for balance, but don’t use it to assist you with the exercise. Start with 30 reps with your feet parallel. Then do 30 reps with your heels touching, and toes pointed outward at a 45 degree angle. Finish with 30 reps with your toes touching, and heels pointed outwards at a 45 degree angle.

And if you’d like to take the fast-track to getting a ripped body and six pack abs, I recommend you sign up for Six Pack Shortcuts. It’s the proven way to get a ripped body and six pack abs…FAST.

Pull-Ups Workout For V-CUT BACK

 

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Pull-ups are one of the BEST exercises for your back. They’ll put muscle on your back fast — and you don’t need any equipment to do them! Not only do they build muscle, but they also build great functional strength and athleticism since you are lifting your body weight.

But — it’s VERY IMPORTANT that you do your pull-ups the RIGHT way! Otherwise, you risk injuring yourself, and you won’t get the benefits of the exercise.

I also show you 3 pullup variations — one to add width to your back, one to add thickness to your middle back, and one that also works your biceps in addition to your back.

I also give you a KILLER 12 set pull-up workout to do. You can add a lot of size to your back just doing this. Of course, it’s best if you have a full back routine with dead lifts, rows, etc… but if you only have a pull-up bar, doing just this is a great start.

 

The MASSIVE ARMS Home Workout

 

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In this video, Mike shows you how to build massive biceps and triceps at home with these 3 super set exercises (supersets are 2 exercises done back to back with no rest in between) All you need is a pair of dumbbells.

Superset Comb #1 – Dumbbell Curls/ Close Grip Push Ups – 3 super sets till failure

Superset Comb # 2 – Hammer Curls/ Dumbbell Overhead Ext – 3 super sets till failure

Superset Comb #3 – Concentration Curls/ Couch Dips – 3 super sets till failure

Tip – Make sure you use a weight heavy enough to only be able to do about 8 – 12 reps.

And while these are great arm exercises… obviously they’ll work better when they’re part of the right Afterburn Training routine. Afterburn Training is my unique workout system that combines compound weightlifting with short, high intensity cardio. Mike’s clients like it because you only need 4 short 30 minute workouts per week — and it allows you to build muscle while also staying very lean.

INSANE Lower Abs Exercise by Mike Chang

 

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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.

M-100s – Insane Home Cardio Workout For Ninjas by Mike Chang

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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.

3 Minute Extreme HOME Fat Melter Workout

 

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Mike has a real simple, but shockingly intense bodyweight home workout for you today. It’s a great workout to get started with, because it only consists with two exercises and it’s super simple to learn. But don’t be fooled… this workout only lasts about 3 minutes, but it’s INTENSE. You’ll see once you do it :)

This workout works your entire body, and it’s a quick, high intensity cardio workout too. You’ll especially feel the burn in your legs, abs and core.

THIS WORKOUT WORKS:

Legs (quads, hamstrings, calves, glutes…all leg muscles)
Abs/core
Chest
Cardio

These are the muscle groups most used, but it’s a total body workout and all your muscle are used to some extent.

Here’s how to do it:

PUSH-UP WITH HALF BURPEE (10 REPS) — Do a pushup, and immediately afterwards kick your feet up towards your hands. It’s like when you’re doing a burpee, except you won’t be standing up and jumping at the end. This is an awesome exercise to work your chest, core, and legs.

JUMPING LUNGES (10 REPS PER LEG) — With your left leg forward and right leg back in a wide stance, dip your back knee downwards. Keep your front foot solidly planted, and be sure to engage your CALF on your rear leg to ensure you are stable and safe throughout the exercise. Reverse your foot position by jumping, and repeat for 10 reps per leg (20 reps total.)

For beginners, use the form I show in the video where you don’t lunge downwards too far. Be especially careful to never spike your knee on the ground! This is VERY unsafe and can lead to a severe knee injury.

For advanced guys and girls, try touching your front ankle with your hand as you go downwards, and getting your rear knee closer to the ground. This can really make the exercise more intense once you’ve mastered the form, and you can safely go close to the ground without ever hitting your knee.

Repeat these exercises back to back 5 times each. You’ll be doing 50 reps of the pushup/half burpee total, and 50 reps per leg of the jumping lunges.

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BRUTAL 4 round knockout workout!

 

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4 Rounds of :
Jump-Rope High Knees
Clapping Push-Ups
Jumping Squats– (Hands Over Head)