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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EXTREME HOME CARDIO WORKOUT – M200′s

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Yes, it’s real! In this episode Steph and I do a PSYCHOTIC M-200s workout. Just like the original M-100s workouts…but 200 reps instead of 100!

It shows you how to stop wasting time in the gym, and how to start getting ripped with quick 20-30 minute workouts. You’ll build more muscle, lose more fat, and get six pack abs faster… with LESS gym time.

But here’s the catch: these workouts are INTENSE (as I’m sure you’ve seen from my videos.) If you’re lazy or just scared to push yourself this isn’t going to work for you. But if you’re motivated and willing to challenge yourself, you can use this video to get in shape faster:

How far will the M-100s madness go? I challenge someone to post a video of themselves doing M-300s, and post it as a response to this video!

And try the M-200s workout for yourself at home, and leave me a comment to let me know how it went!

INSANE Home Fat Loss Workout

 

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In this video, Dan, Virginia and Mike demonstrate the full Day 6 workout of Insane Home Fat Loss. This workout can be done anywhere and requires no equipment…but a workout towel.

Killer Home Chest Workout by Mike Chang

 

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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.

Psychotic Afterburn Training Workout

 

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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.)

The exercises:

1. BURPEES
2. JUMPING KNEE TUCKS
3. SPIDERMANS
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

BRUTAL 4 round knockout workout!

 

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

Towel Torture 10 Minute HOME Workout

 

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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.

INTENSE 5 Min Home Abs Workout – MIKE vs. SHANNON!

 

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Since a lot of people requested to see more females in the videos, Mike brought his friend Shannon to help on this one! They do a intense, HEAD-TO-HEAD home workout together. You can do it by yourself, or competitively with a partner like we did it. And the best part is it requires only your bodyweight, and you don’t need any equipment.

Here’s how to do the workout:

MOUNTAIN CLIMBERS – 30 SECONDS: Start in the push-up position, and step your feet upwards towards your hands. To make it more challenging, you can shift your weight forward so you are carrying more with your chest and upper body. Be sure to keep your back flat as you do this, and don’t let your butt go too far up in the air.

YOGA PLANK – 30 SECONDS:: Start on all fours, with your hips elevated up in the air. Hold this position, being sure to keep your hips up and not allowing your back to slouch.

KNEE TO ELBOW PLANK — 30 SECONDS: Lift your butt up slightly in the air from the push-up position to start. Take your left knee, and touch it to your left elbow. Repeat this for the other leg.

Repeat these 3 exercises back to back with no rest until 5 minutes are up.

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!

Home Shoulder Workout For A V-TAPER Body

 

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In this video, I show you a great home shoulder workout that you can do at home with just a pair of dumbbells. I’ll do this workout a lot to hit shoulders when I’m traveling, or when I just don’t have time to hit the gym for a full workout. It only takes a couple minutes, but it hits your deltoids, traps, and all the other muscles of your shoulders.

And if you want to get a ripped body and six pack abs, the fastest way to do that is going to be Afterburn Training. You can learn more about Afterburn Training and how you can use it to get your abs faster in this free video.