20 Yards of Misery! - A Killer Workout That Uses Your Body-Weight and 20 Yards of Space

Before you do anything you have to find a flat grassy surface and 20 yards of space. Mark off 20 yards and break out your timer. You are about to embark on an outdoor physical hell that will turn you into a hard-body fitness machine!

When you find the ground that you are going to use make sure you warm up your muscles appropriately. You will structure your 20 yards of misery to meet your level of ability of course. Next, you have to figure out your workout. To do this you have to be a bit creative because you must come up with 10 different styles of exercises to execute while covering the 20 yards of distance each time. For example, you may want to jump forward like continuously bounding until you cover the 20 yard distance. Next you might want to do power skips or bear crawls. The key is to stay creative. Take the time beforehand to sit down and write it all down before going out to begin. When you execute each exercise you want to use your timer to keep your rest time down to about 1 minute to 1 minute 15 seconds. All the exercises are to be performed with nothing but your own body-weight. When you master the body-weight exercise then you can intensify the drills by including medicine balls, weighted-vest, or dumbells.

Make sure that you stay strict with the recovery time and you will quickly see how this 20 yards of Misery is a great asset to include in your strength and conditioning program.

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!

Leg Power - 2 Great Exercises to Develop Great Leg Strength!

If you want to develop animal-like leg strength and even want to learn a different way to do it rather than using the more traditional type of lifts like squats and cleans then you will like this article. Remember that to gain ultimate strength in any lift you have to learn and practice it with flawless technique. The following 2 exercises can be varied to a level of desired intensity.

Lift 1: (The One-Legged Squat or Pistol) Now this is a very difficult and challenging exercise to execute in the beginning. It is certainly something that has to be carefully practiced in order to obtain optimal results. This exercise can be practiced with the use of a chair or bench. You want to start by lifting one leg off of the ground in front of you and completing a squat on the other leg. Now this can be varied to the desired intensity a couple of ways. One you can use a different height chair or bench depending on how far you can take your range of motion. The other way is starting from a seated position and executing the concentric portion of the movement, or upward phase of the squat by standing up on that leg. The second variation is to actually put one foot on the bench and in a controlled fashion lower yourself until the leg that is hanging just touches the floor before coming back up.

Lift 2: (Flipping Tractor Tires) Did I just say "flipping a tractor tire?" Yes, I did. If you can get your hands on a commercial tractor tire and have an open field or area to play in then this is a tremendous way to build total-body strength and overall leg power! You can manipulate this lift several ways. First, you can simply stand outside of the tire squat to grab the edge and flip it over. You can add an extra dynamic by jumping up on the side-wall of the tire after the flip and back down in the doughnut hole of the tire, back to the opposite side-wall, and finally back to the ground on the opposite side.

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!

Plyometrics - Jumping Your Way Into Getting in Shape!

How many times have you been to the park or maybe watched your kids playing in the yard or at the playground? If you observe carefully they do a lot of running and jumping around. They are also getting a heck of a lot of exercise.

That jumping around and stop and go method of just being physically active is a great way to get into shape. The jumping and short burst running are also mild forms of what we recognize in the fitness industry as plyometrics. Plyometrics are specific exercises that involve quick burst of intense movements that stimulate the nervous system causing muscles to be conditioned in order to develop for more explosive and forceful contractions. This type of training is particularly used to work with helping athletes to develop more athletic and explosive movements. There are many variations of plyometrics and a beginner should always start with the most basic and lower intense plyometric-type drills. A great start is to master handling your own weight in order to jump. From here specific drills can be manipulated to progress into harder drills. For instance, you may just start by doing squat jumps and progress to jumping off of one leg and landing on 2 feet. From here you might just work on jumping and landing on just one foot! The end result is that you will end up getting a great workout.

Remember that milder forms of this can be performed by kids in a playground. You always want to make sure that you are intelligent and informed about how you structure your plyometric drills. Learn and practice flawlessly.

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!