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Lose Belly Fat, Get a Flat Stomach And Get Six Pack Abs – Micro Workout Of The Week 5-8-09

May 8, 2009 By 4 Comments

Welcome to the latest installment of The Micro Workout Of The Week!

This week we’re going to focus on helping you get a lean, shredded midsection just in time for summer (well, if you live in the northern hemisphere at least). To help you get six pack abs, I want you to use this 90 second micro workout which only uses 3 variations of ONE exercise – the mountain climber. Not only will this help you rev up your metabolism and lose body fat, it will really focus on getting you a lean midsection by targeting a whole bunch of different abdominal muscles.

This Micro Workout takes less than 2 minutes and can be done at your desk or anywhere else. And here’s the best part – no equipment needed at all!

Let’s watch the workout in action below:

  • Table Mountain Climbers: 30s
  • Chair Cross-Body Mountain Climbers: 30s
  • Explosive Mountain Climbers: 30s

Total Micro Workout Time: 1 minutes 30 seconds

So in less than 2 minutes we’ve worked on your your six pack, oblique muscles and revved up your fat burning metabolism. Amazing value for a short workout that can be done anywhere!

So How Often Do I Do These?

Every time you get a couple of minutes to spare during your day, get up from your chair and fit in this quick workout. It takes less than 2 minutes, so time is no excuse – you can definitely fit this in to your schedule.

On the average day, you should be able to fit in at least 5-10 of these workouts. And that all adds up to 10-20 minutes of workout time, which will go a long way to burning off belly fat, getting you in great shape and helping you have amazing arms.

If you enjoyed this blog post, please help spread the word by clicking the Share/Save button below to add it to your favorite social bookmarking site. Also, if you want to get regular email updates every time I make a new post, as well as getting exclusive access to ebooks, videos, audios and other bonus material that I send out only to my newsletter subscribers, make sure you put your name and email in the box below:

Filed Under: Office Exercises Tagged With: , , , , ,

Cool New Desk Exercises To Keep Your Shoulders Healthy & Pain Free – Micro Workout of The Week 4-22-09

April 23, 2009 By 6 Comments

After a brief hiatus due to technical difficulties, we are back with a brand new Micro Workout of The Week!

Last time, our Micro Workout put a cool new spin on things by focusing on improving total body mobility. This week we focus in a little more on an area that is a particular problem for a lot of people who sit in front of a computer all day – shoulder health.

Sitting all day long with poor posture can wreak havoc on your entire shoulder joint, and so it’s very important that you counteract it with some exercises to ‘wake up’ the muscles in the middle of your upper back that don’t get worked at all when you’re sitting at your desk.

I’ve put together 3 of my favorite shoulder health exercises into a great little micro workout that you can do anywhere, anytime, in less than 2 minutes, with no equipment required. Not only will this help keep your shoulders healthy but you’ll also get a bit of a core workout in at the same time, which is always nice!

Let’s watch the workout in action below:

This Micro Workout is less than 2 minutes long and utilizes 3 exercises:

  • Scap Pushups: 30s
  • Scapular Wall Slides: 30s
  • Hand-To-Hand Touches: 30s

Total Micro Workout Time: 1 minutes 30 seconds

So in less than 2 minutes we’ve worked on activation and strengthening of the muscles in your mid-upper back and shoulders. No equipment necessary. Plus, this could easily be done at your office desk, at your dining room table, in your living room, or anywhere else.

So Here’s My Challenge To You:

Every time you have 2 minutes to spare over the course of this week (if you say that you’re too busy to spare 2 minutes then you’re lying to yourself!), quickly jump out of your chair and do this micro workout.

On any given day, you could probably find at least ten 2-minute windows of opportunity to do this. Do these Micro Workouts in addition to any normal workout routine you have. At the end of the week, see how you feel. I’m willing to bet that the exercises will be a lot easier than when you first tried them, and you’ll see a noticeable difference in how healthy and fit you feel.

Anyway, give it a shot and let me know how it worked out for you. Was it too hard? Too easy? Did you notice any results? How many Micro Workouts were you able to squeeze in per day on average? Lay it all out in the comments below as the week unfolds.

If you enjoyed this blog post, please help spread the word by clicking the Share/Save button below to add it to your favorite social bookmarking site. Also, if you want to get regular email updates every time I make a new post, as well as getting exclusive access to ebooks, videos, audios and other bonus material that I send out only to my newsletter subscribers, make sure you put your name and email in the box below:

Filed Under: Bodyweight Workouts, Office Exercises Tagged With: , , , , , ,

“Mobility Madness” – Micro Workout Of The Week 4-06-09

April 6, 2009 By 3 Comments

Happy Monday!

This just keeps getting better. Last week, our Micro Workout kicked butt with a 3 exercise circuit that could be done in less than 2 minutes.

This week, we add a twist! Not only will our Micro Workout burn away fat as usual, but it will also help improve your mobility.

It will help you be more mobile, move better, and will also give you added flexibility in all of the spots that naturally tighten up when you spend all day sitting at your desk in front of a computer. And best of all – it will help you FEEL GREAT! Doing mobility exercises is tremendously therapeutic and relaxing. If you do these right, it will feel like more of a relaxation session than a workout. Sweet!

Watch the workout below:

This Micro Workout is less than 3 minutes long and utilizes 4 exercises:

  • Reverse lunges: 30s per side (60s total)
  • Ankle Mobilizations Against Wall: 20s per side (40s total)
  • Thoracic (Upper Back) Extensions: 30s
  • Shoulder Dislocations: 30s

Total Micro Workout Time: 2 minutes 40 seconds

So within those 2 and 2/3 minutes we’ve worked enhanced your mobility in your ankles, hips, upper back and shoulders. No equipment (aside from a broom!) necessary. Not bad for less than 3 minutes of exercise that could easily be done at your office desk, at your dining room table, in your living room, or anywhere else.

So Here’s My Challenge To You:

Every time you have 3 minutes to spare over the course of this week (if you say that you’re too busy to spare 3 minutes then you’re lying to yourself!), quickly jump out of your chair and do this micro workout.

On any given day, you could probably find at least ten 3-minute windows of opportunity to do this. Do these Micro Workouts in addition to any normal workout routine you have. At the end of the week, see how you feel. I’m willing to bet that the exercises will be a lot easier than when you first tried them, and you’ll see a noticeable difference in how healthy and fit you feel. Maybe you’ll even notice a little change in the mirror (but expecting that after just one week is a little unrealistic, so that would just be gravy).

Anyway, give it a shot and let me know how it worked out for you. Was it too hard? Too easy? Did you notice any results? How many Micro Workouts were you able to squeeze in per day on average? Lay it all out in the comments below as the week unfolds.

If you enjoyed this blog post, please help spread the word by clicking the Share/Save button below to add it to your favorite social bookmarking site. Also, if you want to get regular email updates every time I make a new post, as well as getting exclusive access to ebooks, videos, audios and other bonus material that I send out only to my newsletter subscribers, make sure you put your name and email in the box below:

Filed Under: Bodyweight Workouts, Office Exercises Tagged With: , , , , , , ,

Micro Workout Of The Week: 4-2-09

April 2, 2009 By 1 Comment

Howdy!

Last week, we had a killer first installment in our Micro Workout of The Week series, and we’re following that up with an even better second week. (If you missed the first installment of our Micro Workout of the Week series, go check it out right away to see what this is all about).

This week, we have a 3-exercise, total-body, fat-blasting Micro Workout that you can complete in less than 2 minutes. You can watch the workout in action below:

This Micro Workout is less than 2 minutes long and utilizes 3 exercises:

  • Lateral lunges: 20s per side (40s total)
  • 1-arm wall pushups: 10s per side (20s total)
  • Mountain climbers with hands on chair: 30s

Total Micro Workout Time: 1 minute 30 seconds

So within those 1and a half minutes we’ve worked the lower body, upper body and the core. No equipment necessary. Not bad for 2 minutes of exercise that could easily be done at your office desk, at your dining room table, in your living room, or anywhere else.

So Here’s My Challenge To You:

Every time you have 2 minutes to spare over the course of this week (if you say that you’re too busy to spare 2 minutes then you’re lying to yourself!), quickly jump out of your chair and do this micro workout. On any given day, you could probably find at least ten 2-minute windows of opportunity to do this. Do these Micro Workouts in addition to any normal workout routine you have. At the end of the week, see how you feel. I’m willing to bet that the exercises will be a lot easier than when you first tried them, and you’ll see a noticeable difference in how healthy and fit you feel. Maybe you’ll even notice a little change in the mirror (but expecting that after just one week is a little unrealistic, so that would just be gravy).

Anyway, give it a shot and let me know how it worked out for you. Was it too hard? Too easy? Did you notice any results? How many Micro Workouts were you able to squeeze in per day on average? Lay it all out in the comments below as the week unfolds.

If you enjoyed this blog post, please help spread the word by clicking the Share/Save button below to add it to your favorite social bookmarking site. Also, if you want to get regular email updates every time I make a new post, as well as getting exclusive access to ebooks, videos, audios and other bonus material that I send out only to my newsletter subscribers, make sure you put your name and email in the box below:

Filed Under: Bodyweight Workouts, Office Exercises Tagged With: , , , , , , , , ,

The Magic Formula For Fat Burning: The Secret Sauce That You Need To Add To Your Workouts To Keep Burning Fat For 48 Hours Or More After You’re Finished Exercising

March 26, 2009 By Leave a Comment
The Magic Fat Loss Formula

The Magic Fat Loss Formula

Everyone is always searching for that elusive secret that will allow them to magically get thin without having to do any work for it. The idea of magically tricking your body into losing fat is one that has entranced our generation, with millions spent in research every year trying to find that secret formula.

If you ask me, all of this is a futile cause that will never amount to anything. Because in life, you can’t ever get something for nothing. That’s just not how it works. That’s why all of those get rich quick schemes and fat loss supplements that constantly flood the market will always be nothing more than a scam – because it simply isn’t possible to achieve long-lasting, meaningful success without putting in the hard work to make it happen. Even the most successful people in the world who now spend their days just kicking back while the cash flows in will tell you that they only got to that point through sheer hard work and sweat equity.

Now, with that being said, I do believe in finding ways to leverage your effort so that it takes the least possible amount of that effort to produce results. The fact that you’ll have to put in the work is a given, but ideally we want to make that work as efficient and effective as possible so that it gets us to the end goal with the fewest possible hiccups.

And this is where it gets interesting for fat loss.

Because while you can’t ever lose fat without putting in some kind of effort or willpower or action, you can leverage this effort to make your fat loss MUCH easier.

It’s a little secret that only the best personal trainers and the most ‘in-shape’ people in the world know, and once you make this change to your own workouts, you’ll find that fat burning is easier than it’s ever been before.

[Read more...]

Filed Under: Bodyweight Workouts, Office Exercises Tagged With: , , , , ,