Your Stomach - 2 Exercises to Get Rid of It!

I never like putting on those few extra pounds during the year around the holidays. Who does, right? The one thing that I know I can rely on is my consistency with training and the effectiveness of it with my kettlebell workouts. I have to always be conscious of my appearance being in the business I'm in and the following 2 drills certainly make it easier for me to stay as lean as possible. I hope you enjoy it as well. Remember that pain is temporary, but pride is forever!

1. Kettlebell Stair Walks: This is a great kettlebell routine for you to perform. All you need is a good set of stairs or bleachers along with a set of moderately heavy kettlebells. To execute this drill all you need to do is start at the base of the bleachers or stairs and walk to the top. Of course, as you are walking to the top of the stairway or stadium you will be holding a moderately heavy kettlebell in each hand. This exercise really intense and gets your heart pumping faster than anything. If you want to get rid of the stomach fat this drill is going to be your best friend. Give it a try and gauge your intensity based on the number and height of stairs you are using.

2. Kettlebell Overhead Press and Walks: For this drill you will need a couple of kettlebells like in the drill above. You will also need a flat open space preferably on grass (like a park or football field). Before you start this drill mark off a designated distance of about 30 yards. To begin, clean and press both bells above your head. Lock out your arms and make sure that your shoulders are sucked into the sockets. From here simply walk the designated 30 yards. Execute 5 or 6 of these walks to begin and you will see just how quickly this kettlebell training fat loss routine can work!

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!

Your Personal Gym - The Living Room - 2 Body-Blasting Exercises to Perform Right in Your Living Room

The key to getting in optimal shape does not depend on whether or not you have a gym membership. As a matter of fact I would save my money and invest more time and energy into valuable information that will get you results like this particular article. If you have read my articles you know how I believe in being efficient when it comes to working out. You are better to hit a more intense workout that is short rather than dragging it out leisurely over an hour! Take a look at the following body weight workout that you can do right in the comfort of your living room.

1. Prone Hip Thrusts: Now this is a bodyweight exercise routine that is a sure thing to eliminate your midsection. To promote fat-loss and weight-loss you must intensify your current regimen. This is the perfect exercise to perform in order to do just that. To begin, get into a normal upright push-up position (prone to the ground). Make your body firm and rigid. Your hands should be right at about shoulder width distance apart. Next you will want to thrust both of your knees up to your chest while keeping your hands firm to the ground. Once you thrust your knees up to your chest then immediately extend them (or thrust them) back into the extended position. Continue to fluently and rapidly thrust your knees back and forth for the desired number of reps. You will quickly see what kind of intensity I am talking about after you do 15 or 20 of these in a row!

2. Push-Ups With Alternating Knee Thrusts: This body strength fitness drill begins just like the prone hip thrust. Get into the same exact starting position. From here you will want to execute a normal push-up. Once you go to the ground and come back up you will thrust one leg up to your chest and immediately extend it back to where you are in the upright push-up position. Immediately execute a subsequent push-up and do the same thing with the opposite leg. Your core and upper-body will be under constant tension when performing this dynamic push-up. Attempt 5 to 10 on each 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!

Push-Up Success - 2 Styles of Push-Ups to Get Your Upper-Body Jacked!

I have found that many people have the mindset that they can't get into shape without the use of a fully equipped gym. This couldn't be further from the truth. As a matter of fact you can probably make bigger gains in terms of fitness by learning how to manipulate your own body-weight in an effectively structured push up workout. If you aren't used to doing exercises such as push-ups and squats then when you give these movements a try you tend to find out just how challenging they can be. Give the following 2 push-up variations a try and I guarantee you'll know what I'm talking about!

1. Staggered Kettlebell Push-Ups: To execute this drill you will only need the use of a single kettlebell. If you don't have a kettlebell then any object of similar height and sturdiness that you can comfortably place your hand on will do. To begin this drill simply place the kettlebell with the handle laying down on the ground pointing towards your feet. Place one hand on the rounded portion of the bell and one hand on the ground. Make sure your hands are about shoulder width distance apart. Next, all you have to do is perform the desired number of push-ups. Attempt to do 10 on that one side and then switch hands. You will see real quick just how difficult these can be.

2. Elevated Leg Push-Up: This is a simple style of push-up that requires nothing more than your own body-weight. To start, get into a standard upright push-up position. Next, simply raise one foot off of the ground. Do not cross it over the leg that is still on the floor, just simply raise it up. Now all you have to do is execute the desired number of push-ups with that one leg raised. This is way more intense than your standard style because of the extra distribution of weight over to the side that is still stationary to the floor. Make sure you don't arch your back. Maintain proper technique throughout the exercise. Perform 10 to 15 on each side for a single set. Practice these killer push ups and watch your upper-body gains explode!

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!

Deep Squats - 2 Methods to Teach You How to Execute Deep Squats!

In order to get the most out of developing superior muscle mass and the strength to match one must learn how to increase their range of motion. This is where one of the best exercises for building lean muscle mass like the squat is no different. You must teach yourself to increase your strength, flexibility, and range of motion by practicing. You must implement techniques that enable you to progress and to eventually accomplish these very tasks. Take a look at these 2 particular methods that you can implement in order for you to achieve blasting out deep squats.

1. Raise the toes: This is an interesting method one can put in place to modify their strength training program as it pertains to their squats. If you normally do variations of squats (front squats,overhead squats, back squats, dumbell squats) then you know the proper foot placement and technique you have to take to do the squat correctly. Normally you probably only execute parallel squats. The next time you squat make one simple adjustment in your squats to immediately increase your range of motion. Simply get a board or a couple of small 2 1/2 or 5 lb plates to place under the balls of your feet with your heels still on the ground. This will immediately start training your body to increase in the range of motion throughout the exercise further increasing the motion of your deep squat or full squat technique.

2. Adjustable Bench or Box Squats: This is something you have probably used in the past in order to mark the depth of your squats. You probably got a lot from it and developed more lower body strength as well. This is a great little method that you can use in order to be conscious of your total squat depth. As you build leg strength at a certain depth keep lowering the bench or box to go deeper. This will help you to develop the necessary muscles to stabilize and hold your body throughout the movement.

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!

Intense Push-Ups - 2 Styles of Push-Ups That Will Change Your Body!

Push-ups can be a great exercise when one decides to use it in an exercise program. Most of us tend to stick to the weight training when it comes to getting our resistance training. There is certainly nothing wrong with lifting weights, but I do think there is an overwhelming number of people who don't properly learn how to utilize their own body-weight first before moving on to adding that additional load. Check out these 2 types of push-ups that are sure to challenge you as much as any weight.

1. Rotational Push-Ups: This is a funny name for a style of push-up, but I promise you won't be laughing while you are doing them my friend. To start this push up variation get into the normal upright push-up position. Make sure your feet are about shoulder width distance apart. Next, execute a standard push-up. You will descend to the ground and ascend back up to the upright position. Once you ascend to the upright position lift one arm off of the ground and rotate your body (at the torso) around and point the finger of the hand you lift to the ceiling. Your body should maintain a straight line as you turn to look upward. Once you have rotated up then simply rotate back place your hand on the ground to execute a push-up and rotate again on the opposite side. Attempt to do 10 of these on each side and try to tell me it is easy!

2. Plyometric Push-Ups: This is a fun and intense plyometric exercise to perform and is also a fantastic chest workout. The technique is just like a normal push-up with one difference. When you ascend in the push-up movement you will want to forcefully push yourself up hard enough for your hands to elevate off of the ground. You want to execute these all in succession for optimal strength gains. You will develop tremendous upper-body explosiveness and overall core strength from this movement.

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 Overhead Squat - The Benefits of This Extraordinary Lift!

If you don't know what an overhead squat is then you need to learn how to execute this lift flawlessly. This particular exercise poses many benefits to your overall fitness and strength program. The overhead squat is an exercise, like any other, that has many variations. For this article I'm going to discuss the overhead barbell squat.

To begin, if you have never seen this particular lift executed it requires a decent amount of upper-body and lower-body strength and a reasonable amount of shoulder and hip flexor flexibility. The great thing is that even practicing to do this lift one can promote all of these variables in their personal program. To complete the lift one presses the barbell overhead with the arms locked out. With the bar overhead you then squat to at least parallel depth with the load overhead. Now this sounds easy, but be warned that you will find out that your shoulders must have enough flexibility and range of motion in order to keep the bar straight overhead otherwise it will drift forward pulling you in that direction. You can gain tremendous shoulder flexibility and stability from the overhead barbell squat lift. It is also a great precursor as a warm up for the traditional barbell back squats. You will also find that it can help you to develop a powerful upper back and a substantial amount of core strength therefore increasing your power in many other lifts. If you want to start to practice get the motion down by using a simple broom handle before moving on to the weighted bar.

This is a great strength training squat to develop tremendous upper-body stability and flexibility. This is a great exercise to add to your personal fitness program to beat the results out of you!

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!

Squats - 2 Types of Squats to Give You Beach-Body Worthy Legs and Glutes!

If you want to be quick on your way to having that "beach-body" you need to participate in trying to master squats. This exercise has many benefits that all contribute to nothing less than obtaining total-body fitness. There are many variations of squats, but this article will give you 2 types that will surely give you the foundation that you are looking for.

1. Rhythm Squats: This exercise is a lower-body blast that will give you tremendous definition in your leg muscles and are also great for conditioning purposes. You can do these either free-standing or with an added load. Begin by standing with your feet about shoulder-width distance like a normal squat position. Next execute 10 normal squats. Immediately after you do the 10 normal squats execute 10 more squats, but this time pop-up onto your toes after the squat. You should execute each squat by starting flat footed as usual only coming up on the balls of the feet at the end of each squat and returning to a flat-footed position. Alternate the normal with the popping-up on the balls of your feet back and forth 10 reps at a time until you do 50 total reps! These are definite squats for fat-loss and athletic performance.

2. Rhythm Squats with a Vertical Jump: Just like the ones described above these are even more effective and slightly more advanced. Here you want to start just like I described above. Execute the 10 normal squats immediately doing 10 pop-ups on the balls of the feet, and thirdly complete a squat jump for the final 10 repetitions. Alternate each type of squat every 10 reps until you get to 60 full repetitions! All squat jumps should be done in nonstop succession. This is a seriously effective movement for developing superior fitness and enhancing your vertical jump muscles.

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!