Looking a for a quick daily workout to get into shape?
The beauty of this routine is that you can do it just about anywhere! We’re swapping out machines for using your own body weight…
Another plus is that you can do this outside, a great way to get some much needed Vitamin D.
Extra Benefits of Body Weight Exercises
According to our friend Dr. Axe, body weight exercises have additional benefits:
benefits include more than just building lean muscle mass — which is the main, most impressive benefit, of course. Bodyweight exercises also improve heart health, prevent and treat diabetes, improve your mood, help maintain cognitive function, and strengthen joints and bones.
15-Minute Body Weight Workouts
Wide-Grip Push-Ups – 4 Sets of 12 Repetitions
With your hands wide apart, support your body on your toes and hands in a plank position. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows.
Elevated Push-Ups – 4 Sets of 12 Repetitions
Placing your legs on an elevated platform is a great biomechanical variation to engage the upper chest muscles. For this reason elevated push-ups are a great addition to any routine for anyone wanting to subject their chest muscles to a new form of stimuli and have the body work over a different range of motion.
Single Leg Push-Ups – 4 Sets of 12 Repetitions
The Single-Arm, Single-Leg Push-Up is an advanced variation of the standard Push-Up that will strengthen your chest and core at the same time. To lift an arm and your opposite leg at the top of a Push-Up, you must engage your deep core muscles to stay balanced. This anti-rotational component is critical for helping you maintain control of your body when throwing and swinging, or when absorbing contact from an opponent.
TUESDAY: LEGS & ABS
Jump Squats – 5 Sets of 5 Repetitions
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
Paused Squats – 5 Sets of 10 Repetitions
(Performed 3-5-1. Three seconds down, five second hold at the bottom and 1 second up) *This paused variation of that is perfect for working the muscles of the legs hard. The paused reps will make your legs, stronger, bigger and more functional.
Plank – 3 Sets of 30-60 seconds
Get into pushup position on the floor. Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position.
THURSDAY: BACK AND BICEPS
Wide-Grip Pull-Ups – 5 Sets of 5 Repetitions
Grab the pull-up bar with the palms facing forward using a wide grip. As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck.
Lowered Pull Ups – 3 Sets of 8 Repetitions
This is a great ‘finisher’ exercise for any back routine: lowered pull-ups. It involves standing on a chair or elevated platform so you can begin your pull-up at the top of the movement. Then, holding the bar tightly, attempt to lower yourself as slowly as you can.
FRIDAY: SHOULDERS & TRICEPS
Single Arm Push Ups (On Knees if needed) – 5 Sets of 5 Repetitions
This is such a simple variation but try performing your push-up one handed. This makes the entire exercise more unstable and unilateral in nature, which forces the muscles of the core to engage more.
Diamond Push Ups – 5 Sets of 5 Repetitions
Place your hands under your chest and make a diamond shape. Touch your forefingers together and your thumbs together. This forms your diamond, also known as a pyramid. Lower yourself to the ground, then push up.
11 pounds in 22 days?
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To begin, I apologize for the dark nature of today's email.
However I promise what you'll discover today will be completely worth it.
Imagine a rotting corpse draped over your body from head to toe...
...suffocating tissue, restricting blood flow, damaging joints and infecting your healthy cells.
Shockingly, that nightmare is a reality for most:
64% of women and 74% of men carry too much body fat according to the National Institutes of Health.
It's choking their organs, assaulting their metabolism and sucking their energy dry.
But here's the worst part:
For most, this bodyfat has become "calorie-resistant":
It's completely unaffected by even the strictest diets... and most intense exercises.
This zombie fat is essentially... "dead tissue".
That's important for those who have 10, 25 or 50 or more pounds to lose...
AND for those who aren't technically overweight, but have what's called "pocket obesity"...
...unsightly patches of fat that cling to specific places, like:
just above your hips, lower belly, where your butt and legs meet... and even arms, neck and face.
However, there's good news:
Obesity researchers have now discovered a "metabolic jumper cable":
It jolts dead bodyfat back to life.
This allows your metabolism to burn it as calories and re-energize your entire body.
First though, here's the #1 reason why bodyfat becomes calorie-resistant:
It lacks blood flow. This has 3 effects:
- Not enough oxygen or nutrients reach fat cells, so they become unresponsive..
- Released fat can't be sent to other tissues to be burned, so fat cells suck it back in...
- 3) Metabolic hormones carrying the "burn calories" message don't reach the fat cell...
All this means one thing:
Your body can't transform into energy, the 135,000+ of calories the average person stores as fat!
You become a metabolic zombie: NO energy to think. NO energy to move. NO energy to motivate.
Update: calorie-resistant bodyfat can be now removed...
The discovery of this "metabolic jumper cable" can now reverse this process:
- It wakes up un-responsive bodyfat with a powerful calorie-burning hormonal jolt....
- It pops open fat cells, sucks out the fat, sending it off before its yanked back in...
- It shuttles fat to your brain, heart, lungs, kidneys - even your bones - to be burned as energy.
Not only do those layers of "zombie fat" start coming off, but your entire body just works better.
Plus, as your whole body burns more calories, those patches of pocket obesity whittle away.
This "metabolic jumper cable" isn't any exercise, machine or pill.
And on this next page, you'll find out precisely how to unleash its calorie-burning power:
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
Don't just take my word for it... watch his short video and decide for yourself.
Is Bread Really the Staff of Life… or the Stuff of Disease?
For most us, there are few foods more comforting than bread.
And that smell… few scents are quite as pleasant as fresh bread baking in the oven.
But there is a lot of confusion as to where bread fits into a healthy diet.
Of course, there are some who disagree…
Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”
And for a poison, we sure eat lots of it…
So, what is the truth about bread and wheat?
- Is it the perfect poison… or an essential daily food?
- Is “gluten-free” bread better for you than regular bread?
- And can you still eat bread… while maintaining a lean body and optimal health?
The answers to these questions may surprise you!
Be sure to read #5 – the biggest surprise of all!
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Here’s how it works.
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
What good is a fat reserve if you can’t burn it?
So that’s why I’m losing weight without going hungry.
- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
- The “low-fat” foods that can dramatically increase your risk of cancer.
- And the superfoods that rescue your body from this assault by detoxing you…
Get Red Smoothie Detox Factor before the price goes back up.
Sponsored Health Resources
NOTE: I update these links often so please check back to see what's new!
5) Turmeric is amazing. The problem is - It's hard to absorb!