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 Mike will show you four exercises you can do at home with no weights, press play and lets get started.
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.
Here’s the latest Afterburn Training cardio that the Six Pack Shortcuts crew has been doing after our weightlifting workouts. It’s crazy intense, but real simple to learn. And it only takes 8 minutes!
Combining this workout with heavy compound weightlifting is a great way to trigger fat loss through the Afterburn Effect. It’s also good to do on its own, but do it after a weightlifting workout and you’ll see how intense the Afterburn Effect is!
Here’s how you do it:
Each exercise is 30 seconds, then you rest for 30 seconds. You can keep track with a regular stopwatch or clock, but the best way is a GymBoss timer. You can pick one up at gymboss.com.
If you’re doing it after your weightlifting, do each exercise once (6 minutes total.) If you’re doing it as a workout by itself, cycle through each exercise 3 times (18 minutes total.)
2. JUMPING KNEE TUCKS
4. PRONE COBRA
5. SPRINT IN PLACE
6. HIGH KNEES
7. MOUNTAIN CLIMBERS
8. SIX PACK WIPES
9. IN AND OUT PUSHUPS
10. KNEE TO ELBOW PLANKS
11. DOUBLE PUMP JUMPING SQUATS
12. JUMPING LUNGES
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.
4 Rounds of :
Jump-Rope High Knees
Jumping Squats– (Hands Over Head)
In This Video Mike Shows You A 10 Min Workout Using A Towel. First Rep Will Be Spidermans. Second Rep, Towel Sit-Ups. And Third Rep, Towel Pull-Ups.
All Three Reps For 10 Mins.
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!
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 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.