6 Upper Body Ab Exercises

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The thought of having to do an additional 20-30 minutes of abdominal work after a regular workout can sometimes be enough for you to skip the ab training altogether. But, with these six upper
body exercises, you'll gain all the benefits and more of a regular ab workout, without the extra time.

This 15-minute upper body workout will not only build your arms, your chest, and your back, but every one of these exercises is also going to work your abdominals.

So this workout will include as I mentioned 6 exercises, but they will be broken down into 3 supersets at 5 minutes each.

So, the first superset will pair chin-ups with spiderman pushups.

Now, just because these aren't specific abdominal exercises don't think your abs will walk away unscathed. I remember training a client before and a couple of days after doing the chinup exercise
she commented how shocked she was that her abs were so sore.

With proper form, the chin-up exercise can very powerfully target your abs.

For proper form, begin in the dead hang position. Now, keeping your body tight, brace your abs and pull your body up and chin over the bar, then in a controlled fashion, lower your body down. You will
noticeably feel this exercise working your lats and your biceps.

Perform enough repetitions that take you until one short of failure. For example, if you can do 15 repetitions, then only do 14 and so on.

After the chin-up exercise, you will move into the spiderman pushup. In this exercise, you will get into a regular pushup position, and then as you come down bring your knee up to your elbow and back down. Alternate sides.

As previously noted, each superset pairing will be done in five minute intervals. Once finished with the first superset, move onto the next upper body combination of one-arm standing dumbbell shoulder press and heavy weighted dumbbell rows.

For the one-armed shoulder press exercise, place the DB at shoulder height with your palm facing outward. Next, brace your abs and place your opposite hand on your side to ensure your obliques are
working while pressing up with the DB. Do eight repetitions for one side, and then switch to the other side.

Immediately after completing your repetitions for the shoulder press, move to DB rows. This time you will choose a weight you can normally do 10 times, but now try to get 12 repetitions. However, be sure to use only good form.

By keeping your body and back in a straight position, you will end up working your abdominals very hard, especially as you get closer to failure and your obliques work against rotation. If you find that you need to take a 5-10 second rest after ten repetitions in order to use perfect form for the remaining two, then do that.

Again, you will do this superset for five minutes going back and forth between these two exercises.

To finish off the 15-minute workout, you'll do two arm exercises that simultaneously work your abdominals. The first exercise is the lying dumbbell triceps extension. Now, in order to get a good ab
workout from this exercise, when you're at the bottom position, drop a little more and you stretch your abs. Then, bring the dumbbells back up overhead and repeat.

That little extra stretch at the bottom of the exercise will really work your abdominals to give you that six pack abs look, much like the stability ball rollout when you stretch out at the end of that exercise.

The final exercise is the one-armed standing dumbbell curl. For this exercise you want to begin in a braced position. Since you will be using a heavy weight, your abs will have to work very hard
throughout this exercise. To get in proper position, if your right arm is working, then your left leg will be in front. You can do this exercise for 6-8 repetitions per side.

That's the 15-minute upper body workout that will work your abs just as hard if not harder than any ab crunching workout you could possibly do.

For DVD workouts using these exercises please visit:

=> TT Fat Loss CDs

Not the way to workout

Have you seen the commercials for the exercise fitness equipment called the shake weight? This has to be one of the more ridiculous exercise tools out there. I wonder if there are companies setup just to promote theses sham products.

They made a reference to how much Ellen loves it, and use that on their website. Ellen just made fun of it and they use her name to promote it.

Stay away from the shake weight.

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5 Exercises Every Beginer Must Master

This will be a short post. I believe there are few fundamental exercises everybody to fitness would benefit from as long as they are health. These few exercises will build a foundation for your fitness goals as you progress in your weight training and fat loss programs you'll be able to progress these exercises as well.

Because I consider these exercises the cornerstone to any training program I think it's important to start doing them as quickly as possible. That way you become comfortable with them and you have a chance to learn the correct form and technique.


If you're fairly new to resistance training or weight training I suggest you check out what I consider to be the best five exercises to help you build muscle and burn fat. Just click the link below
Click Here --> 5 Beginning Fitness Exercises

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Number One Mistake All Women Make

By Craig Ballantyne, CSCS, MS
Author of Turbulence Training

Following the cardio mentality and depending on the cardio confessional is the biggest mistake that all women make when it comes to fat loss.

Let me explain...

The other morning I was on my way back from my workout when I passed by a young women, who I would say was around 28. she was on the phone chatting to a friend and I overheard her saying that she was out for a walk getting some exercise, because she was going out for a bad dinner later that night.

And I just wanted to stop her and say, "No - no - no! it doesn't work that way. It never has, it never will."

You'll never out exercise a bad diet!

Every woman I've ever met has made this mistake. They all have had that "cardio confessional mindset" at one time or another, guys are not excluded either.

If lucky this young lady will probably burn around 300-500 calories from her walk, now that is if it is a long walk. On the other hand she's likely to eat an extra 400-700 calories at supper, that may just be the appetizer or drinks. quick side note, I'm assuming you had dinner refers to the meal and not a miserable dinner at the in-laws or something along those lines.

It is crucial that everybody understand, one cardio session cannot make up for bad meal choices.

Now you might be thinking, "At least it's better than nothing."

But is it?

Remember, as I've mentioned in the past, one British study found that some people OVEREAT in response to cardio exercise.

So when dinner comes around, this poor girl might think, "Oh, I did that long walk today, so I can treat myself to a bigger dinner or dessert."

The only thing that comes close to beating a bad diet is interval training and resistance training.

Back in 2007, an Australian research study on interval training was getting a LOT of press for the surprising results. In the study, women who did interval training were able to lose belly fat without changing their diet.

In fact, one subject, named Louise, said this: "My diet was pretty bad back then, with lots of sweets, lots of junk food...doughnuts and sugar -- it was awful."

And yet by the end of this study, interval training helped Louise burn 8kg of fat in just 15 weeks - WITHOUT changing her diet.

Perhaps it IS POSSIBLE for you to out-train a bad diet - but only if you use interval training.

And that's just another reason the best short, burst fat burning workouts are based on this specific type of fat burning exercise.

So here's what you need to do:

1. Give up the notion that cardio will fix a bad diet, and understand that you can't out jog a bad diet.
2. Stick to your simple lifestyle nutrition plan 90% of the time and then enjoy your 10% reward meals GUILT-FREE.
3. Use interval training to burn the fat and resistance training to sculpt your body.
   

It's that simple - a 3-step system for fat loss success that is guaranteed to work every time.

Click the link below to try out a proven program that shows you EXACTLY what to do:

click here => Try Turbulence Training

Enjoy guilt-free eating and fat loss with this mindset.

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Training Progression

How To Plan Strength Training Progression

This is just quick introduction to progressive overload concepts and strength training. If you just want to cut to the chase you can see the full original post by clicking the link below:

Click Here --> Fitness Training Progressive Overload

How long have you been on your current program?
Are you doing the same reps and weight as you were a month ago, a year ago?

Take a look around your local gym or fitness center and you will notice many are doing the exact same thing and why the last time you saw them, and chances are they were doing the same thing the time before that and the time before that.

In order to see results either fat loss or muscle building there has to be a change in the stimulus. Over time there has to be a greater demand placed on the body, or a progressive overload.

Progressive overload is essential to training. Your body quickly adapts to resistance or weight training and before long your body will not respond to current stimulus.

There are many ways you can develop a training program that will implement the principles of progressive overloads. One way and maybe the most common is to simply increase the weights. While this method is simple and common it is not always practical. You're currently using 10 pound dumbbells and jumped to 15 pounds that may be too much, and you may not be able to lift the weight.

The second issue that comes from increasing weights is that the weight will add up quicker than your ability to move it. If you add just 5 pounds a week to say your squat, by the end of the year you're looking at about 250 pounds more than where you started. That's not realistic!

If you don't have a certified personal trainer to help you develop programs that incorporate progressive overloading check out the article on my blog as it will give you some valuable insight. Just visit the link below.

Click Here --> Fitness Training Progressive Overload

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A Ladies Version of the 300 Workout

An intermediate woman could do a 150 rep workout:

5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches

Add in 50 rope skips for 200 total repetitions - or 150 skips for a full 300.

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