10-Minute [Killer] Ab Workout

10-Minute [Killer] Ab Workout

10-Minute Killer Ab Workout

Training your abs. You either love doing it, or you hate doing it.

There’s usually no grey area I’ve found when it comes to working your abdominals.

But, regardless you know you gotta train them and you know you should train them.

Now, the great news is if you do moves like squats, lunges, deadlifts, mountain climbers, pull-ups and push-ups you are training your abs and core – and in a functional way (and double great news if you follow my YouTube workouts).

You see, your core muscles are designed to stabilize the spine, as well as flex, rotate, twist and laterally bend the torso.

When performing the big moves I mentioned about you are firing up the core to stabilize the spine. Hence, a good weight training workout (try this one – it’s awesome) will train the heck out of your abs.

However, we also love a little extra, when it comes to our abs. Which is precisely the reason I developed and filmed this 10-minute ab workout.

It’s effective, fast, works all of the ab muscles and is perfect to do after a strength training or cardio workout, or while binge watching your favourite TV show (my current fave is “Strike Back”. I am obsessed with it right now.).

10-Min Killer Ab Workout

The Workout

10 Min Killer Ab Workout - workout described

 

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20-Minute Hamstring and Hip Opener Workout

20-Minute Hamstring and Hip Opener Workout

20-Minute Hamstring and Hip Opener Routine

20 minutes and a mat – that’s all you need to stretch your hamstrings and open your hips.

And it’s something I recommend all of us over the age of 40 do at least once a week.

Why is stretching the hamstrings and hips so important?

  • Shortened hamstrings pull on your pelvis, affecting how you walk
  • Tight hamstrings are one of the leading causes of low back pain
  • The muscles related around your hips are responsible for every movement from walking to running
  • Tight hips can cause everything from low back pain and knee pain
  • Both groupings of muscles tend to be shortened with people who sit a lot during the day,
  • Muscles and connective tissue shorten with every passing year due to a decrease of water in the tissue


Hamstring & Hip Opener Routine

 

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STEP or BOSU Ball Plyo HIIT Workout

STEP or BOSU Ball Plyo HIIT Workout

STEP or BOSU Ball Plyo HIIT Workout

A YouTube subscriber requested a non-dancey, high-energy workout using the STEP and I thought, “What a great idea!”.

I am the perfect trainer to program this kind of online workout.

Why you are wondering?

Well…. I have absolutely no coordination and could not do a dance-type workout if my life depended on it and they were giving away free Nikes, chocolate chip cookies and Star Wars’ DVDs afterwards.

Just won’t happen cause it just can’t happen.

So, if you have a STEP, or a BOSU ball, you have to check out this workout! It is awesome. Trainer’s promise.

You will:

  • Burn between 300-500 calories (depending on your body weight)
  • Train your heart and lungs
  • Work on your core strength
  • Improve your low back strength
  • Increase your leg and glute strength
  • And, have a lot of fun

STEP or BOSU Plyo HIIT Workout

The Workout

STEP or BOSU Plyo Workout - workout described

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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Shoulder Pain? Do These.

Shoulder Pain? Do These.

Shoulder Pain? Do These.

I’ve trained thousands of people in my many years of personal training, and of those thousands I would have to say at least half of them have come to me with a shoulder problem.

Shoulders, in my opinion, are very poorly designed joints.

I mean, we would never build our homes like are shoulders are built.

We would never decide to build an extension onto our porch using just one stud, some duck tape and four wood screws. Mike Holms would have our heads!

But, take a look at our poor shoulders.

One fixed bone, the humerus, free floating in a groove in our scapula, held together by a group of small, and not very powerful, muscles called the rotator cuff, with the assistance of the deltoid, bicep and tricep group.

Add to the mix an extremely powerful muscle group, the lats, pulling outwardly and down on the humeral head and you have yourself a recipe for a home reno catastrophe.

To keep your shoulder from becoming a catastrophe, try this little posture workout.

But, PLEASE if you do have shoulder pain go see your local physiotherapist. They are the best ones to diagnose and to treat your pain (and FYI – they do not require a doctor’s referral).

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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40-Minute Total Body Killer Workout

40-Minute Total Body Killer Workout

40-Minute Total Body Killer Workout

AKA: The Gladiator Workout

There are some workouts you just love to do… and this is one of them. Not only do I love to do this workout, I also love to teach it.

Why is it so damn good?

  • It works on building your lean muscle – so you become a better fat burning machine
  • It is intense enough for the most advanced exerciser, yet easily modifiable for the beginner (I’ve actually taken one of my clients who is 75 through this workout)
  • It trains the heck out of your legs
  • It strengthens your core
  • It can be done in your home (requires just 1 pair of moderate weights and 1 heavy weight)
  • It can be done in 20, 30 or 40 minutes – depending on the time you have available
  • It tones your legs, abs, glutes, hips and upper body
  • It flows like a ballet 🙂

 

 

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

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