Sometimes all you have time for is a quick workout that you can do at home with minimal equipment. This 20-Minute Abs & Chest Circuit is perfect for that. It challenges several muscle groups in just a few minutes and helps maintain weight loss.
1. Chest press punch up: 60 seconds. Lie on your back with your knees bent, your back flat and hold a dumbbell in each hand. Squeeze your abs, lift your right shoulder off the floor and punch up with your right arm. Lower your arm to the starting position and repeat with the left arm.
2. Crunch chop: 60 seconds. While on your back, extend your arms above your head, clasp your hands and raise the legs toward the ceiling. Lift your shoulders, open the legs and chop your hands through your legs. Return to the starting position and repeat for 60 seconds.
Stack Challenge: The Chest And Abs Circuit
3. Pulse ups: 60 seconds. Lift your legs and place your hands under your tailbone. Lift your hips and hold. Lower your hips and return to the starting position.
4. Ankle tap push ups: 45 seconds. Start in a push up position, bend your elbows and lower your chest until it’s just above the floor. As you push back to the starting position, lift your hips, and touch your left ankle with your right hand. Return to the push up position and repeat on the opposite side.
5. Dumbbell pullover leg raise: 30 seconds + 30 seconds. Lie on your back with your knees bent and hold a dumbbell with both hands. Extend your right leg, and lower the dumbbell back and over your head. Raise your right leg toward the ceiling, and pull the dumbbell up and over the chest. Lower the dumbbell and your right leg back to the initial position, repeat for 30 seconds and then switch sides.
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6. Alternate heel touchers: 60 seconds. While on your back, keep your knees bent, arms at the sides, and keep your back and feet flat on the mat. Crunch forward and to the left, touching your left heel with your left hand and hold. Return slowly to the starting position and repeat the movement on the right side.
7. Around the worlds: 60 seconds. Grab a set of dumbbells, keep your arms by your sides, back flat and the palms of your hands facing the ceiling. Pull your arms away from the body in a semi-circular movement, and bring the dumbbells over your head. Reverse the movement to return to the starting position, and repeat.
8. Hindu push ups: 45 seconds. Start in a downward dog pose, bend your elbows and lower your chest until it’s just above the floor, going into low plank pose. Straighten your arms, lift your torso and go into upward dog pose. Lower your torso, lift your hips and return to downward dog pose. Repeat for 45 seconds.
Minute Abs & Chest Circuit
9. Chest press with legs extended: 60 seconds. Lie on your back, holding a dumbbell in each hand, and raise your legs to a 45 degree angle. Push the dumbbells up toward the ceiling, with your palms facing your feet and your arms directly above your shoulders. Bend your elbows, lower your arms and repeat.
10. Oblique v crunch: 30 seconds + 30 seconds. Lie on your right side with your legs fully extended and your left hand behind your head. Raise both legs and your torso simultaneously, try touching your left knee with your left elbow and squeeze the abs. Return to the starting position, repeat for 30 seconds, and then switch sides.
The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …
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Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …
Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …If not… You might want to start now. See how to blitz both in 30 minutes or less here The abs and chest are both anterior chain muscle groups that prefer to work together. Yet… We treat them totally separate. That’s a mistake.
P.S. Why stop at just your chest and abs? There’s a lot more to having a complete physique you know! Let me show you how to train your entire body the way it’s supposed to be trained for maximum muscle and performance. Let me train you like an athlete! Click here for my step by step workout plan for fast results
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Being able to effectively hit your upper, mid and lower chest from home with NO equipment may seem impossible. But, I’m here to show you it’s...Clear a space in your living room and find a sweat towel. For this no-equipment calorie burner home workout, follow an “every minute, on the minute” format: at the start of each minute, you’ll begin an exercise and work for either 20 seconds (beginner), 30 seconds (intermediate), or 40 seconds (master).
Use what’s left of the minute to rest, then launch into the next move with the same timings. Work through the circuit, take three minutes’ rest, then start again. Go all out – there’s no time to lose.
At the start of your first minute, prime your body for what lies ahead. Set up on all fours with a straight back and your knees an inch from the floor. Use your core to kick your left foot forward, keeping your left hand on the floor. Bring your leg back in and quickly transition to repeat the move on the other side.
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After a brief rest, reset in a high plank and perform a press-up. Lift your left leg to your right elbow, which works your abs harder than a regular mountain climber. Drop your leg back and repeat on your right. Perform a press-up, then do it all again. Quickly.
Optimise the calorie burn by working your biggest muscles – your legs. Lunge forward and lower your back knee until it’s an inch above the floor. Push through your front foot to jump, switching your legs in mid-air. Land with soft knees and drop into an opposite lunge and repeat lots.
Take the pressure off your legs (a bit) and make your abs and shoulders pick up the slack. Start on all fours, extending your arms to sit back on your glutes. Keep your knees off the floor. Shift your weight forward into a high plank and simultaneously bring your right knee up towards your chest. Sit back and repeat with the opposite knee. Then speed it up.
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No bodyweight metcon is complete without the ultimate on-the-spot calorie burner. Squat and place your palms on the ground. From here, kick your feet back and drop your chest to the floor. Quickly push up again, hop your legs forward, then jump up and clap your hands above your head. Land and drop into your next rep.
Lie on your back and lift your feet and shoulders off the floor, with your arms behind you. Contract your core and push your lower back into the floor and rock forward and back. You’ll be blowing hard after the burpees, so keep your breathing controlled, then prepare for round two.
DJ and one quarter of Brit award winning group Rudimental, Leon Rolle – aka Locksmith – runs Men’s Health through the exercises that have helped build his body plus the moves that keep him in shape. Watch the front-man talk mental health and the impact exercise has on his well-being, how he gets on when challenged to a game of football tennis and his top tips for working out and staying motivated when it’s easier to
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