Bodyweight Fitness: 5 New Turbulence Training
Exercises to Help Busy Dads Burn Belly Fat Now
Gone are the days when you could spend an hour in the weight
room and another 30 minutes doing cardio. With kids, there's
just no time to even drive to the gym, let alone workout for
more than 20 minutes. But by using the most convenient exercise
equipment available - your own bodyweight - you can burn belly
fat fast. And you can get your muscle definition back with
simple bodyweight exercises.
So, you can forget the fancy machines,
expensive gym memberships, or sharing equipment with sweaty
strangers. You can forget about not spending enough time with
your wife or kids. You can do this workout when you wake up or
before you go to sleep. You can do this bodyweight training
circuit at home before or after work. You can even close your
office door and do this entire workout while everyone else is
out for lunch.
5 Bodyweight Training Exercises to Help the Busiest Executives
Reduce Stress & Lose Fat Fast:
1. The Prisoner Squat
This turbulence training bodyweight exercise stretches your
chest and works your entire body, including your upper back (an
area of stress for many busy dads).
To perform this exercise, start with your hands behind your
head, and elbows back. Pull your shoulder blades together to
exercise your upper back and relieve your stress. Start with
your feet shoulder width apart, and push your hips back and
squat until your thighs are parallel to the floor. Sit back as
if you were sitting into a chair. Pause briefly at the bottom
and stand back up to the start position. Do this fifteen
times.
2. The Decline Pushup
This turbulence training body weight exercise is a harder
variation of the regular pushup. To effectively perform this
exercise, place your feet on a bench, chair, or step, so your
feet are at least 6 inches off the ground. Start with your
hands just wider than shoulder width apart. Brace your abs, and
bend your arms to lower your chest to the floor. Stop one inch
above the ground and press back up to the start position. Do
this fifteen times. Feel the burn and see how ready you are for
the busy day or night ahead of you.
3. Split Squats
Follow the pushup with a set of split squats. To complete this
turbulence training bodyweight exercise, step one leg forward.
Move your other leg back so it looks like you are making a
slightly larger than normal step. Do this close to a wall so
you can use your hands for balance if necessary.
Now, balance on your front foot and on the ball of your back
foot. Your back heel will be off the ground for the entire
exercise. Bend your back knee. Start the movement by dropping
your hips straight down until your back knee is two inches
above the ground. Press through your front leg to stand back
up. Do eight repetitions for one leg and then switch sides and
repeat.
4. Mountain Climbers
This turbulence training bodyweight exercise works your abs,
your chest, and your legs. Get into the pushup position. Brace
your abs. Now lift one foot and bring your knee to your chest.
Touch the foot down, and then return it to the start position.
Alternate sides and complete ten repetitions for each side.
5. Stick Ups
To finish the circuit, you will do a turbulence training
bodyweight exercise called "Stick-ups". Stand with your feet
six inches from the wall. Now place your back, butt and head
flat against the wall. Put your arms overhead as if someone
told you to "Stick-em up!"
Keep your hands, wrists, elbows and shoulders against the wall.
Now slowly slide your arms down the wall and tuck your elbows
into your sides. Again, keep your arms and back against the
wall. No cheating! Do this exercise twelve times.
Do these five exercises in a circuit, without resting between
exercises. When you've completed the circuit once, rest one or
two minutes and repeat the circuit two more times. You'll feel
great, boost your metabolism, and sculpt your body without
spending a penny.
By: Craig Ballantyne
Turbulence
Training
| 
