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

Hi Everyone!

In this week muscle building workout video Justin Woltering shows us one of the best Trap Workouts ever! Using some of the most powerful trap exercises out there today he created a workout that will do one thing and one thing only, help you build a strong powerful neck.

So if you are tired of having a Pencil Neck and want to get some respect in the gym then you will want to make sure this trap muscle building workout becomes part of your weekly routine.

Workout Structure and Exercises

• Deadlift : 5 sets x 5 reps
• Barbell Shrugs : 3 sets x 12 reps
• EZ-Bar Upright Rows : 3 sets x 12
• Seated Dumbbell Shrugs : 3 sets x 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/

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!

For the last workout of 2011 and to celebrate the fact that we reached 50 000 Youtube subscribers we decided to create the most powerful, most insane and most effective full body home workout yet!

First of all make sure you are fit before you even do this workout as it is hard, in fact so hard you might need a bucket : ).

So if you are ready for one crazy workout that will help you burn some serious calories, then you will love this home workout. The best part is that you won’t need any equipment apart from your own bodyweight and a couch, yip that is all!

To see the full workout and how to do each exercise watch the video above.

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!

This week, top fitness model and SixPackFactory muscle building expert, Justin Woltering, shows us one crazy old school back workout. Using some of the most effective back exercises known to man this workout was designed to do one thing and one thing only, GET YOU A BIG, WIDE , V TAPER BACK FAST!

Check out the video above for the correct form and expert tips from Justin as it will make all the difference.

Lets quickly look at the exercises and workout structure for this workout.

Workout Structure and Exercises

• One Arm Dumbbell Row: 3 sets of 10 to 12 reps
• Chin-ups: 3 sets of 10 to 12 reps
• Deadlifts: 3 sets of 5 reps

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

The truth is, getting big, and I mean really big, is going to take years of consistent weight- gaining effort. Those are years spent not dieting, not getting any leaner than you were to begin with. Thankfully, there are a few key steps you can take to pack on muscle size without adding that fat in the first place. Here they are…

1. Slow and Steady Wins the Race.

When lifters get too fat while trying to add muscle, they almost always go WAY too fast with their weight gain. It doesn’t help that most muscle mags talk about gaining one to two pounds PER WEEK. That’s nuts! Even on the low side of that recommendation, that’s a fifty-two pound gain in a year. You think you can gain that much lean mass that fast? Forget about it. You can make outstanding progress, to be sure, but I guarantee you anyone who gains fifty or more pounds in a year is putting on a ton of fat.

Even with brutally hard training and plenty of rest, recovery, and nutrition, your body can only add so much lean tissue in a given amount of time. Don’t worry about exact numbers here; everyone’s body is different, and you don’t want to put limitations on your progress. The important thing to do is to CONSTANTLY get stronger while eating enough to make your scale weight go up. Think in terms of monthly gains of one to two pounds over a period of several years.

Don’t lose patience, either! The desire for instant gratification will seriously kill your progress and make this whole endeavor a nightmare. I can’t tell you how many guys I’ve seen “bulk” up in the hopes that it would allow them to gain muscle at an advanced rate. You know what always ends up happening? They gain a bunch of weight, sure, but they spend just as much time dieting the extra fat off. That’s time NOT spent gaining muscle, so overall, their method wasn’t any better than taking the slow road.

2. Time Your Carbs

So, you know now that you should be eating a moderate calorie surplus and gaining weight SLOWLY. But if you really want to maximize muscle gains and minimize fat gains, you’ll need to properly time your nutrient intake! Not only do you need to get plenty of lean protein, healthy fats, and complex carbs, you need to eat them at the right times of the day.

The most important nutrients to consider here are carbohydrates, the “double-edged” sword of the physique world. You need carbs to fuel high-intensity workouts and replenish muscle glycogen. However, eating carbs also raises your insulin, a hormone which tends to send the human body into a fat-storage frenzy. What’s a bodybuilder to do?

The answer is to eat carbs only when you need them, in the meals just before and just after a workout. Before you train, you need complex starches from whole grains or potatoes to give your body sustained energy for a grueling workout. After you train, your body is primed to use nutrients for muscle tissue repair and growth. At this time, you actually want to raise your insulin with more starch and even some simple sugars. That insulin will drive nutrients into your muscle cells and not your fat cells!

What should you eat at other times of the day? Most people should focus on tons of protein, moderate fat, and plenty of vegetables. Time and again this has proven to be the best way to stay lean while eating a caloric surplus. Naturally lean guys can often get away with more carbs, but they are few and far between.

3. Do Conditioning Work.

Oh, you thought getting big didn’t include some huffing and puffing? Think again! Getting stronger in the weight room should of course be your main focus, but you’re gonna get fat in a hurry if you avoid any and all cardio. Taking a walk every day probably won’t cut it, either.

If you really want to stay lean while gaining weight, you’re going to have to maintain a decent level of conditioning. You don’t need to become a track athlete or do anything crazy (most of the time), but you should be doing some type of conditioning that challenges you and forces you to breathe heavily. Wind sprints, hill sprints, and sled pushes are the best options. The best way to do these without interfering with your weight sessions is to place them on your “off” days. You can also do them after you train your lower body, since you’ll already be fatiguing your legs that day, anyway! It’ll suck, but it works.

4. Consider the Math…

A lot of guys want to gain all muscle and ZERO fat. This is basically impossible. However, that does NOT mean you can’t maintain a consistent body fat percentage while getting bigger. Consider a beginner who starts at 150 pounds and twelve percent body fat. That’s 18 total pounds of fat. Let’s say that after two years of consistent weight-gaining efforts, he’s 180 pounds and still twelve percent body fat. That’s 21.6 pounds of fat. Is he just as lean? Yes. Did he gain a lot of muscle? Yes. Did he gain fat? Yes! If you take things slow and add lean mass and fat mass in a reasonable proportion, you will stay lean.

5. Get Lean in the First Place.

In the end, you’ve got to do what makes you happy. If you’re not comfortable taking your shirt off at the pool, then you might just want to bite the bullet and diet before you get big. Done correctly and with singular focus, dieting away a bit of extra fat takes a few months. Getting truly big and strong is a years-long journey. If you constantly go back and forth between dieting and gaining because you’re not satisfied with your appearance, you will never make any progress! Be smart, get your mind right, and do what you’ve got to do.

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

This week our in house muscle building expert, Justin Woltering, shows u how to build some massive legs with his latest gym workout. Using three of the most powerful leg exercises known to man , this workout will take your skinny legs and turn them into tree trunks FAST!!

But building your legs will not just save you from that embarrassing moment when you get to the beach, have a great upper body but then have to reveal your skinny legs, it will actually help you build a bigger body overall. See, when you train your legs you actually release a lot of muscle building hormones that will help build muscle all over your body. So next time you want to skip on your leg workout, think again, as it might just help you get your dream body sooner rather than later!

Workout Structure & Exercises

• Straight Leg Deadlift :  4 sets x ( 6 to 8 reps )
• Squat : 4 sets x ( 6 to 8 reps )
• Leg Press :  4 sets x ( 6 to 8 reps )

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

Looking for more Leg Workouts or Exercises? Pop over to the EX LAB

Hi Everyone!

You are going to love this CrossFit home workout, especially if you don’t have a lot of time but still want to burn a lot of calories and skyrocket your metabolism for hours after the workout. I shot this workout video  in my lunchtime so I apologies if the video and audio is not as good as normally but the workout and exercises will make up for that, I can promise you that. I have used some super combo exercises, some you might have seen before and some not. But each exercise is design to incorporate as many muscles as possible and so help you burn a lot of calories in a very short time. Add the afterburner effect and you will quickly see once you do this home workout why it is so powerful.

Workout Structure

• You have 4 Exercises
• Do each exercise for ( 20 seconds active, 10 seconds rest ) x 2
• Rest one minute after you have done all 4 exercises
• Repeat full circuit 3 times ( 6 times if you want an INSANE workout )

Exercises

NOTE: It is best to watch the video for the exercises as most of them you might have never seen before and you might not understand what to do from just the names below.

• Squat, Later Raise & Push-Press Combo
• Reverse Lunge & Dumbbell Swing
• Bicep Curls & Step
• Full Body Plyometric Push-Up

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