Posted by afitman040506 on May 4, 2009 under Sample Workouts, Weight Loss | 
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Here are 5 of the most effective exercises you can do if you’re trying to lose weight:
1. Squat
2. Deadlift
3. Push-Ups
4. Pull-Ups
5. Burpees
Posted by afitman040506 on February 23, 2009 under Sample Workouts, Strength Training, Weight Loss | Be the First to Comment
Working out at home with limited equipment can become a bore if you don’t have an extensive exercise library stored in your brain. However, if you allow yourself to get away from exercising body parts and instead focus on movements, you will open the door to an endless array of exercises. Here are a few exercises to give you some ideas:
1. Turkish Get Up (can be performed with a dumbbell if a kettlebell is unavailable)
2. Windmill
3. Inchworm
Posted by afitman040506 on January 28, 2009 under Core Training, Exercise Library, Sample Workouts | Be the First to Comment
Looking for a quick home exercise routine? Here is a workout that can be done with very little equipment. All you need is a jump rope and your body.
Warm-Up: 5 minutes of Jumping Jacks/Marching In Place
A1) Jump Rope – 100 repetitions
A2) Mountain Climbers – 100 repetitions
A3) Squat Thrusts – 15 repetitions
Rest 60 seconds and repeat 2x (Total of 3 sets)
B1) Bodyweight Squat – 20 repetitions
B2) Push-Ups – 15 repetitions
B3) Single Leg Hip Extension From the Floor – 12 repetitions each side
Rest 60 seconds and repeat 2x (Total of 3 sets)
C1) Leg Raises – 15 repetitions
C2) Bicycle Crunch – 50 repetitions
C3) Side Bridge – 10 repetitions each side
Rest 60 seconds and repeat 2x (Total of 3 sets)
Cool Down: 5-10 minutes of light dynamic and static stretching
Note on Notation: Each group (A, B, C) indicates a superset. For these, you will perform the prescribed reps for A1, then move directly to A2 without rest and perform the prescribed repetitions. After completing all three exercises in the group, you will take a 60 second rest interval and repeat until you have done 3 sets. After you have performed 3 sets of the A group, you can then move on to the B group, etc.
Posted by Chad Anderson CSCS on November 19, 2008 under Sample Workouts, Weight Loss | Be the First to Comment
When it comes to fat loss, interval training is superior to traditional long duration cardio. Although you’ve all been told that the fat burn zone is where you want to be if you want to drop the pounds, I’m going to tell you otherwise. While it is true that working out at a lower intensity will burn more fat while you’re exercising, it will not lead to more fat loss over time than high intensity interval training.
Many people are unsure of how to perform interval training, so here is a example for you to follow. This is set up to be performed on an upright bike, but can be adapted to a treadmill, elliptical, etc. Read more of this article »
Posted by Chad Anderson CSCS on December 27, 2007 under Core Training, General Fitness, Sample Workouts | 2 Comments to Read
I enjoy exposing people to new exercises or new ways to spice up traditional exercises they already perform. So, from time to time I will post sample workouts, exercise combinations, full body routines, etc. for you to try on your own. Hopefully this will open the door a little for you to experiment with what you do to make your exercise program more enjoyable and more effective. Read more of this article »
