Jillian Michaels Banish Fat Boost Metabolism Cardio Circuit

Jillian Michaels Banish Fat Boost Metabolism Cardio Circuit 3 fires upyour metabolism to help you lose weight fast! 

Jillian Michaels's fierceformula adds strength and ab exercises to dynamic cardio for increasedfat loss. 

Boost your body's calorie-burning power and lose up to 5pounds a week with Banish Fat Boost Metabolism.

Complex Training: Strength and Conditioning Workout for Athletes

Up until about 40 years ago, most athletes were told to avoid resistance training because the misperception was that strength training would actually reduce their athletic performance. Of course, we now know that a proper strength and conditioning program is essential for athletes who want to reduce their risk of injury and enhance their performance. 

Athletic performance is based on a number of skills that can be developed through a sports conditioning program. This particular program focuses on improving both muscular strength and power using a technique called post-activation potentiation (PAP), also commonly referred to as complex training. 

Complex training combines strength exercises from the load phase of the ACE Integrated Fitness Training^® (ACE IFT^®) Model and power exercises from the performance phase to improve both muscle force production (strength) and the rate of force production (power). A complex training set involves performing two exercises back to back, with a brief rest period in between. The first exercise is a strength exercise using a heavy weight for four to six repetitions (ideally fatiguing by the final rep). The second exercise is a power exercise focusing on explosive movement for five to eight repetitions. There should be a 30- to 45-second rest interval between the strength and power exercises and a 90- to 120-second minute rest interval after both exercises. 

It is important to perform a number of mobility exercises for a proper dynamic warm-up before attempting a high-intensity training program. There are two ways to do a complex workout: Complete all complex sets of one exercise before moving on to the next, or combine the exercises into a circuit. Circuit training allows you to reduce the rest time between complex sets, which increases the challenge of the workout.

  

Exercises:

Deadlifts

 

 Kettlebell Swings

 Pull Ups

 

 Medicine Ball Slams

 

 Split-Leg Goblet Squats

 

 Lateral Bounds (Ice Skaters)

 

 Dumbbell Thrusters

 

 Burpees

 

 

 

 Medicine Ball Lift with Hip Rotation

  

 Fast Rotations

 

 Dumbbell Incline Press

 

 Explosive Push Ups

 

 Source : By Pete McCall, MS/ ACE

Why Killer Ab Workouts Won't Get You Ripped

One of the biggest misconceptions among gym-goers is that killer ab workouts are an important component of gut-wrenching exercise. Television is littered with infomercials that claim their "new" version of the infamous ab-blaster will shred your midsection, giving you washboard abs. The truth of the matter is that performing an extraneous number of crunches won't get you ripped. Conventional wisdom points toward intense bouts of abdominal exercise as being the answer to helping you gain the flashy six-pack you so often see in the movies, but cardiovascular exercise must be performed to burn the excess layer of fat engulfing your midsection.

 

Understanding the Benefits of Cardiovascular Activity

It's important to realize your abs are exercised during most workout activities. It's true that abdominal exercise specifically targets the muscles in your midsection, but other forms of exercise force the same muscles to contract, fueling strength development. A decent number of gym-goers will do whatever it takes to avoid engaging intense bouts of cardio, but these modes of exercise will help you achieve your goal of attaining a trimmer midsection much faster than any other form of exercise. Cardio activity will also help you burn fat. You don't necessarily need to run five miles per day on a treadmill to shred excess body fat. Other cardiovascular exercises, such as swimming, can help you reach your goal.

Benefits of Killer Ab Workouts

Killer ab workouts won't get you ripped, but that doesn't mean they're not beneficial. Maintaining a strong midsection is important for fitness longevity. Believe it or not, you use your abs in practically every aspect of your everyday life. From sitting in a desk chair at the office to walking down the street for a cup of coffee, you are constantly using your abdominal muscles. Intense ab exercise demands frequent repetition of various movements that strengthen the core muscles. Execution of killer ab workouts can improve your posture and enable you to better perform other types of exercise, such as running and weightlifting. However, a 2011 study conducted by the Department of Kinesiology and Health Education at Southern Illinois University proves that repeated ab exercise has minimal effect on reducing the presence of subcutaneous fatty tissues in the body.

Selecting the Most Effective Ab Exercises

You don't need to dial an 800-number or spend an hour on an exercise mat doing crunches to strengthen your abdominal muscles. Strengthening your abs requires proper execution of a variety of different complex exercises, which can be performed either at home or at the gym. For effective results, try performing a four-exercise ab circuit that includes the pike walk, glute bridge with abduction, straight-arm side bridge and Hindu pushups. These exotic-sounding exercises will help build muscle in the core and back and also strengthen hip joints. To perform Hindu pushups, place your feet shoulder-width apart with your buttocks arched in the air. Move your head toward the ground while bending your elbows. Be sure to keep your legs straight as you lower your hips to the ground. Push up, lifting your head toward the starting position.

If you are seeking a more advanced workout check out TRX and some of the fantastic Core Strengthening and Shredding work outs form anywhere TRX Workout for beginners

Source John Shea Fitness Articles

20-Minute Calorie-Burning HIIT Workout

With the holiday season in full swing and the hustle to get end-of-the-year projects complete, it’s easy to stray from our regular exercise habits. Who has time for exercise when we are shopping for presents, cooking for family, running errands, traveling and attending parties? You. You have time for exercise. If your regular routine of going to the gym is getting trumped by this busy time of the year, try a high-intensity interval training (HIIT) workout that offers both fitness and calorie-burning benefits. Plus, you’ll work up a good stress-reducing sweat in a short amount of time.
High-intensity interval training features alternating bouts of all-out high-intensity exercise effort and short rest periods for a specific number of sets. These short, intense bursts of activity give you an incredible aerobic, anaerobic, strength and power workout all rolled into one. During a HIIT workout, your body metabolizes fat for fuel and after your workout your body will tap into fat stores for the energy. This makes HIIT one of the best ways to maximize caloric burn in a short amount of time. All you need is 15 to 30 minutes to reap all of these benefits of a HIIT workout.
No fitness equipment necessary for this 20-minute HIIT workout, but make sure you have water close by and a timer to keep track of the work/rest exercise intervals.
This workout includes two sets of three exercises repeated four times in row. Each exercise in the set is performed for 20 seconds followed by a one-minute rest. When set #1 is complete, move on to set #2.

High Knee Running: Run in place, bringing your knees up toward your chest and pumping the arms as quickly as you can.

Diagonal Jump-ups: Begin in lunge position, with your right foot forward and your body turned toward the upper-right-hand corner. Push through both feet, jump up and land in a lunge position with the left foot forward and your torso facing the upper-left-hand corner.

Burpees: Squat and place both hands down on the floor. Jump or walk back to high-plank position and perform one push up. Jump or walk your feet back to the squat position and immediately jump up with arms overhead.



Ankle Touches: Run in place, turning your knees slightly outward, bringing the inside of the leg up toward the chest and reaching your hands to touch the inside of your ankles.

Squat Jumps: Lower down into a squat, swinging your arms back behind you. Immediately jump up, swinging your arms up toward the ceiling.

Push-up + Jump In/Out: Begin in quadruped position, with your hips over the knees and shoulders over the hands. Curl up onto the toes and lift the knees slightly off the floor. Jump or walk the legs back into high plank and perform one push up. Jump or walk the legs back into the elevated quadruped position.



Source : Stephanie Thielen Fitness, LLC./ Ace Fitness