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!

Medicine Ball Fitness - 2 Exercises to Do in Order to Achieve Furious Fitness!

Medicine balls have been around as long as I can remember and as a kid I used to wonder myself what in the heck they could be used for. The fact is, depending on the type of medicine ball you get, there are several exercises that can be done. Check out the following 2 medicine ball exercises to gain awesome results in both core strength and muscular endurance.

1. Overhead Medicine Ball Throws: This is a fun and intense exercise to gain tremendous upper-body power and core strength. You need a hard style med ball for this particular drill. It should be one that can bounce if thrown against something. To do this drill you need to find a flat hard surface with a sturdy brick wall. The weight of the ball should depend on your level of strength. To give you an idea a reasonably strong guy should use a ball that is between 14 and 16 lbs. A reasonably strong girl can use one between 10 and 14 lbs. You start by standing about 20 to 25 feet away from the wall. Your feet should be shoulder width distance apart. Grab the ball equally with both hands and throw it against the wall as hard as you can from overhead! The ball should hit the wall and bounce to the floor and back to you. As soon as it reaches you catch it and immediately throw it again.

2. Side Medicine Ball Throws: This one is very similar to the overhead throw except you are standing to one side. If you are standing from the right side you want to make sure again that your feet are shoulder width distance apart. You want to grip the ball equally with both hands with an underhand type grip. When you throw it you want to bring around the front of your body the way you would if you were swinging a baseball bat. It should be caught and thrown again on the bounce. Complete the desired number and switch sides. You will develop tremendous core strength and mobility from throwing the medicine ball in this way.

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!