In this video , home fitness expert Peter Carvell shows you one crazy MMA Abs & Core Workout. Using extreme exercises that originate from the MMA world and more specifically from Thai Boxing he created a complete home core and abs workout that will help you build a core of steel. Let’s face it, what is the point of having a great looking 6 pack if your core is so weak you can’t even carry your girlfriend into the bedroom without breaking your back.

So make sure you try and incorporate this workout into your normal weekly routine 2 to 3 times/

Workout Structure & Exercises

Do 20 reps on each side of each exercise.
• Elbow to Knee ( 20 reps each side )
• Thai Plank ( 20 reps each side )
• Thai Crucifix ( 20 reps each side )

Repeat all 3 exercise 3 times

Workout Structure

• There are 5 combos. In each combo there are two exercises, an upper body and a lower body exercise.
• Begin with the first combo and alternate between the two exercises but do not rest until all the sets are completed.
• The repetitions in each set are: 20 reps for each exercise, followed by 15 reps for each exercise, followed by 10 reps for each exercise and lastly 5 reps for each exercise.

Once you have completed the first combo you can rest for 1 minute and move onto the next combo in the sequence. Lets look at an example using the first combo so you know exactly what to do.

Example:

Combo 1:

• DB Lunges 20 reps
• Wide Grip Push Ups 20 reps
• DB Lunges 15 reps
• Wide Grip Push Ups 15 reps
• DB Lunges 10 reps
• Wide Grip Push Ups 10 reps
• DB Lunges 5 reps
• Wide Grip Push Ups 5 reps

Rest 1 min

Move to combo 2 and so forth…until all 5 combos have been completed.

Workout

Warm-up

5-10min cardio and Stretches

Weight Training Workout

• Combo 1: Wide Grip Push Up – DB Lunges [ 20/20; 15/15; 10/10; 5/5 ]

Rest 1 minute

• Combo 2: DB Bent Over Rows – DB Reverse Lunges [ 20/20; 15/15; 10/10; 5/5 ]

Rest 1 minute

• Combo 3: DB Shoulder Press – DB Plie Squat [ 20/20; 15/15; 10/10; 5/5 ]

Rest 1 minute

• Combo 4: Isometric Squat with DB Bicep Curls – Ball Curls [ 20/20; 15/15; 10/10; 5/5 ]

Rest 1 minute

• Combo 5: Close Grip Push Up – DB Squat [ 20/20; 15/15; 10/10; 5/5 ]

Cool Down

Do a nice stretching session for around 5 to 10 minutes.

For our very first full length home workout video I had to jump in behind the camera so it might not be the usual type of workout you are used to with me in front of the camera but it is still one very effective butt and thigh routine.

In this video top Pilates instructor Madeleine shows you how to tone up your butt and sculpt sexy thighs in just 10 minutes. This home workout is perfect for anyone who does not have a lot of time but still wants to get an effective fill lower body workout.

Watch the video and follow along our first complete full workout video and let me know below what you thought of it and if you would like us to make more full workout videos.

Hi Everyone!

In this week’s muscle building workout video Justin Woltering shows you one insane arm workout that will help you build monstrous biceps and triceps fast. You will find some of the best bicep and tricep exercises that have been proven to work over and over in this arm wokrout.

So if you always wanted big arms then you will love this workout!

Workout Structure & Exercises

Triceps Workout

• Close Grip Barbell Bench Press  3 sets x 10 to 12 reps
• EZ Bar Extensions  3 sets x 10 to 12 reps
• Rope Extensions  3 sets x 10 to 12 reps

Biceps Workout

• Seated Alternating Dumbbell Hammer Curls 3 sets x 10 to 12 reps
• Preacher Curls  3 sets x 10 to 12 reps
• Cable Bicep Curls 3 sets x 10 to 12 reps

Article by Sixpackfactory’s Muscle Building Expert and Top Fitness Model Justin Woltering. Get more info on Justin at: http://www.justinwoltering.com/

Hi Everyone!

In this home workout I have really pulled out all the stops and combined 5 powerful COMBO exercises to create one heck of a fat burning workout. Using just 5 big full body movements you will train everything, from quads to shoulders.

The best part is that this workout has the so called Afterburn effect build in so you will continue to burn fat and calories long after your workout is done. This home workout is also scalable so you can repeat the 5 movements to do a 15 minute or a 30 minute workout depending on your goals and time available.

Let’s quickly look at the workout structure.

Workout Structure

Row & Deadlift 2 x ( 20sec x 10sec )

Lunge & Hammer Curl 2 x ( 20sec x 10sec )

Squat & Press 2 x ( 20sec x 10sec )

Lunge & Extensions 2 x ( 20sec x 10sec )

Walkout & Push 2 x ( 20sec x 10sec )

X 4

Our latest workout is an extreme home cardio workout that will help you burn fat and get six pack abs in just 16 minutes. We have used some of the most powerful full body weight training and cardio exercises that will get your heart rate up and keep your metabolism high all day long.  This is also a great functional workout that will help with balance and everyday tasks as much as it will help you get six pack abs.

Workout Structure

• You have 4 exercises.
• Do each exercise for 20seconds followed by 10 second rest
• Move straight onto the next exercises until you have complete all 4 exercises
• Repeat the full circuit a minimum of 7 times

Exercises

• Quick Feet x 20sec / Rest 10sec
• Squat Curl Press x 20sec / Rest 10sec
• Mountain climbers x 20sec / Rest 10sec
• One arm Snatch x 20sec/ Rest 10sec

Repeat 7 times

Hi Everyone!

In today’s workout I am going to show you 5 advanced push-up variations that will make your chest workout a lot more effective and help you build a stronger, bigger chest faster than ever before!

The best part is that you don’t need any extra equipment to do these push-up variations and you can do it right there at home.

So how should you use the exercises we will talk about in a second? Well you basically just replace your push-up with any one of these killer advanced exercises. Try all of them and see which one’s work for you and which one’s you really like and start making them part of your new chest workout.

See the workout video and all exercises now CLICK HERE

Hi Everyone!

First of all if you want to see a video of today’s workout CLICK HERE

Today’s workout is one that will really hit that lower abs. One of the main reasons many people never get 6 pack abs is because their lower abs are not developed enough. But today’s workout will make sure you develop that lower abs with some very powerful home lower abs exercises. If you look at the video you will see alternative exercises just in case you might not have bench or exercise ball.

So if you want to turn that 4 pack into a 6 pack then let’s get this workout going!

Workout Structure

• You have 3 exercises
• Do each exercise for 30 seconds
• Move straight onto next exercise without any rest
• Complete all 3 exercises and rest 60 seconds
• Repeat circuit 3 to 4 times

Exercises

Exercise ball Scissor Reverse Crunches

This is a great exercise to make sure you contract those lower abs. Garb an exercise ball and place it between your two legs. One leg above the ball and one below. Then do a normal reverse crunch by brining the ball up towards your chest. Do it for 15 seconds then swap your leg around.

Bench Knee Ups

Sit on the edge of bench or a couch. Lean back a little and bring your feet of the floor. Now bring your knees up to your chest and back without touch the floor. See the video on how to do this on your ouch at home.

Exercise Ball Knee Tucks

Get into a push-up position with your feet on an exercise ball. Now bring your knees in towards your chest and back out. Keep your butt tight and don’t let your lower back slack.

Remember that for best results you will need to combine this workout with a good diet ( This one will work ) and also some powerful cardio workout like this one: Cardio Workout