Extreme Muscle - Best Damn Upper Body Exercise For Superior Core Strength!

I have worked with athletes and serious fitness enthusiast for a long time and the best upper body exercise that seems to get their attention every time involves the kettlebell push up renegade rows! This is a push up exercise performed with kettlebells that is not for the weak minded.

So what are kettlebell push up renegade rows? Well, for starters it is an upper body lift to help you build tremendous core strength, lose weight, and burn fat all at once! This single exercise involves both a pushing and pulling dynamic that is sure to challenge many muscles in your body for serious above the waist strength. To begin, you will need a pair of moderately heavy kettlebells of equal weight. From here you will want to get into an upright push up position while stabilizing your body holding yourself up with the kettlebells.

The bells should be about shoulder width distance apart in length. Make sure your grip is a mid pronated one (with your fist palms facing each other). Next, simply execute a push up lowering your chest between the kettlebells. After you come up perform a row with the bell from the ground to your ribcage. After you lower it back to the ground simply perform another push up and row the opposite bell to your ribcage. Each push up is followed by a kettlebell row. I guarantee you this upper body strength training exercise beats anything your peers are doing in the gym!

For serious upper body muscle workouts you have to include the kettlebell push up renegade rows. It incorporates tremendous upper body stability, strength, and power development that you need to reach Greek God status! Remember that anyone can train hard, but only the best train smart!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

A Mission to Fitness - 2 Drills That Combine Both Intense Cardio and Serious Strength!

Imagine having the body of your dreams. What would you do? What you show it off to friends more often? Would you even show it off to total strangers more often? These are legitimate questions and I'm willing to bet you have asked them to yourself before. Remember that anything worth achieving takes some time and sacrifice. However, it doesn't require as much time and sacrifice as you would think. The key is to maintain consistency forever. This doesn't mean your results will take forever to obtain, but you have to have that mindset in order live the lifestyle to make your goals possible. Start by incorporating these 2 intense drills into your personal program.

1. Sandbag Hill Runs: For the following drill you will need to have 2 obvious things to make it work. You will need a hefty sandbag and a good hill to run up. To begin the drill simply start at the base of the hill. To make the hill runs challenging you will have to dictate your intensity based on the grade and distance of the hill, as well as, the weight of the sandbag. If you have a steady grade or incline of 10 to 20 degrees and at least a 50 lb sandbag then you will have yourself quite a workout. Just try to fairly gauge your intensity and make sure you stay strict on your rest time. This drill is great for building your core strength and cardiovascular fitness.

2. Dragging The Sandbag Uphill: For this drill you can certainly use the same hill. I would recommend a grassy hill for this particular exercise to preserve the quality of your sandbag. For this drill once again start at the base of the hill. This is certainly a drill that is great for developing quality leg strength and total conditioning. Grab one end of the bag and back pedal up the hill while dragging the bag in front of you. If the bag isn't long enough then you can always pay a visit to the local hardware store for some rope to tie around the bag to give yourself a little something extra to hold onto. Your strength and conditioning program will soar to all new heights with these two drills!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

One Set of Dumbells, No Problem - 2 Exercises You Can Do With a Single Set of Dumbells!

So you want to know how you can get into great shape with little or no equipment? The fact is that you can create an exceptional workout with only a single dumbell, but for the sake of this article I'm going to give you 2 great exercises that you can combine with both for a body-blasting workout! Since most dumbells have hex shaped heads on the ends I am going to assume that yours do too. Check out the following intense dumbell workout exercises.

1. Man-Makers (aka. Push-Up Rows): This is an intense exercise that you can use with the dumbells to gain tremendous upper-body and core strength. Basically, you want to get into an upright push-up position holding yourself up by balancing on each dumbell. Next, you want to execute a push-up and then stabilize your body while doing a row with one of the bells while you balance yourself with the other one on the ground. From here just execute another push-up and do the same thing on the other side.

2. Squat Curls: This a fantastic movement that challenges many muscles at one time and should be at the top of the list of your dumbell exercises. It involves a lot of mobility therefore giving you a tremendous conditioning effect, as well as, the benefit from the resistance. To start, just stand with your feet about shoulder width distance apart. You should be holding the dumbells by your sides. Next, execute a dumbell squat and simultaneously curl the dumbells up in front of your body. You will find that by curling the weight in front the natural motion will force your hips and rear to sit back forcing you into a deeper squat. This is hugely beneficial! This dumbell fitness program will speed up your progress to gain core strength and lose excess body-fat. Trust me, it is much harder than an ordinary set of dumbell squats.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

The Tire and Sledgehammer - 2 Ways to Create a Superior Core With a Sledgehammer and a Tire!

I can honestly tell you that one of the best workouts that I have ever had involved a sledgehammer and an old truck tire. I don't know if you are like me or not, but when I am in the training mindset I like to blow off steam and workout with an attitude of fury! I'm the first one to say that there is not quite anything like throwing weight around in the gym or slinging a kettlebell around, but swinging a sledgehammer hard enough to hit a tire the way Tiger Woods would smash a golf ball is pretty close.

The Sledgehammer: The cool thing about fitness is that you can get truly creative about getting a hard-hitting workout when you put your mind to it. If you have the resources and the imagination your own personal "dungeon" of fat destruction can be created in minutes without the waste of money on fuel and monthly dues for a gym membership! To start, you can simply take a stroll into your dad's garage and take a look around. Look for a sledgehammer and if you don't have stakes to drive into the ground then try to get your hands on an old truck or tractor tire with a somewhat smooth outer surface. Now all you have to do is stand to one side of the tire and swing away! This is one challenging core muscle exercise. The tire should recoil the sledgehammer with every fierce blow. Try to knock the tire to Mars. Change positions an angles to target different areas of your body.

The Tire: When you are done hammering on the tire pick it up and throw it like a discuss across the yard! Alternate sides. Throw from your left and then throw it from your right side. Just make sure there are no wire sticking out from it. Don't be stupid, use common sense. All in all, work hard and have fun.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!