Proven fat burner and ab sculpter? Check.<\/p>\n
Zero equipment? Check.<\/p>\n
No excuses? Check.<\/p>\n
One of the best bodyweight moves to boost your fitness and speed up fat loss… plus it\u2019s low impact on your joints so anyone can do it…<\/p>\n
In fact, the walkout is a totally underrated exercise. It teaches your abs and lower-back muscles to play nicely together, and also develops strength and stability in the shoulders while creating a \u201cmetabolic disturbance\u201d like no other.<\/p>\n
This exercise is highly effective because it creates a \u201cmetabolic flush\u201d meaning the blood is shunted from your legs, to your upper body and back to your legs again in quick succession. Basically, you burn a ton of calories in no time flat.<\/p>\n
![\"walkouts\"](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/09\/walkouts1-300x168.jpg\")
<\/p>\n
#2: Suspended Mountain Climbers<\/strong><\/h2>\nYou know mountain climbers rock. But here\u2019s how to make it even more awesomer <= yes, that\u2019s a word<\/p>\n
Try Suspended mountain climbers. It\u2019s simple. Add the TRX or your fave suspension device and you\u2019ve got a whole different animal on your hands!<\/p>\n
Not only do my clients hate this move \u2013 so do I.<\/p>\n
But hey, it will get you sexy results in no time flat.<\/p>\n
Why is this so awesomer than regular mountain climbers, KV?<\/em><\/strong><\/p>\nYour core has to work harder to control the movement\u2026 plus when you pick up the speed, you\u2019ll get a nice cardio burst, too.<\/p>\n
No suspension trainer? No dramas. Try mountain climbers on sliders (if you have slider, you can even put towels under your feet on wooden floors. Just don\u2019t use Grandma\u2019s finest towels, ok)<\/p>\n
Super awesome move for cranking up your metabolism and torching calories without impacting your joints.<\/p>\n
![\"plank](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2016\/05\/plank-on-trx.png\")
<\/p>\n
#3: Speed Step Ups<\/strong><\/h2>\nWant to tone and tighten your butt and burn a ton of calories at the same time.<\/p>\n
Try speed step ups.<\/p>\n
The key word here is \u201cSPEED\u201d \u2013 controlled speed \u2013 aim to get as many reps as possible. You want to make sure you\u2019re focusing on using good form and controlling the movement. No sloppy reps, ok. If you\u2019re feeling unbalanced or unstable, I\u2019m guessing you\u2019re not engaging your abs.<\/p>\n
Go for bodyweight only. Why? It\u2019s safer.<\/p>\n
You don\u2019t want to combine speed and weights. OK. Now we got that out of the way\u2026 go try it!<\/p>\n
<\/p>\n
#4: Kettlebell Swings<\/strong><\/h2>\nYou know I love to rock out Kettlebell Swings to strengthen your core and boost your fitness\u2026Why?<\/p>\n
This powerful exercise works every muscle on your backside, targeting your glutes. And the explosive motion will send your heart rate skyrocketing.<\/p>\n
Again, good technique is critical here. And I\u2019ve said this time and time again\u2026 but please whatever you do\u2026 do NOT throw the Kettlebell up over your head!<\/p>\n
Why? You lose engagement of your lats \u2013 the main muscle group you\u2019re working. So only swing up to shoulder height, ok.<\/p>\n
![\"KB](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/09\/KB-swings-251x300.png\")
<\/p>\n
#5: Goblet Squats<\/strong><\/h2>\nI frickin\u2019 love this move!<\/p>\n
By holding the weight at chest height, you force your core to work harder, since you have to stabilize your body. Plus you\u2019re not limited by your grip strength.<\/p>\n
It\u2019s the perfect self-limiting exercise\u2026 meaning you will automatically correct your own form \u2013 because if you don\u2019t, you\u2019ll fall flat on your face.<\/p>\n
Choose a lighter weight than you would for a DB squat. You\u2019ll be surprised how hard you work your core!<\/p>\n
![\"goblet](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2016\/05\/goblet-squats-300x178.png\")
<\/p>\n
#6: Jump Squats<\/strong><\/h2>\nAnother old school favorite. And yes, one that gets completely over prescribed by crazy military-like bootcamp instructors.<\/p>\n
However, strategic sets of jump squats can boost your fitness and strengthen your lower body\u2026 without destroying your joints.<\/p>\n
Can\u2019t jump? No dramas. Try the total body extension instead. It\u2019s low impact \u2013 but don\u2019t underestimate the power of this goofy looking exercise. You\u2019ll hit your core, glutes and feel the burn in your lungs \u2013 all at the same time.<\/p>\n
You\u2019re welcome.<\/p>\n
![\"jump](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2016\/05\/jump-squats-300x224.png\")
<\/p>\n
#7: Dumbbell Thrusters<\/strong><\/h2>\nThis powerful, explosive exercise is not for kids. \ud83d\ude09 Or the faint of heart. Why?<\/p>\n
With every rep you\u2019re hitting multiple muscle groups at the same time, so you skyrocket your calorie burn and boost your metabolism for hours after your workout.<\/p>\n
But I catch people doing this wrong all the time. Here\u2019s a tip when doing DB or barbell thrusters:<\/p>\n
(i) Hold the weight in front of your shoulders, with elbows bent.<\/p>\n
(ii) Take 2 seconds to lower your hips until your thighs are parallel to the floor.<\/p>\n
(iii) Push back up, press the dumbbells overhead until your arms are straight.<\/p>\n
(iv) Lower the dumbbells shoulder height as you immediately descend into the squat for the next rep.<\/p>\n
![\"DB](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/06\/1.png\")
<\/p>\n
Remember\u2026 Any time you do a movement that involve lifting overhead, you automatically use your core to stabilize. That\u2019s why you can burn so many calories in less time.<\/p>\n
Speaking of burning more calories, did you know that there’s a new form of cardio to burn belly fat that has been shown in research studies to help you slim your waist at an accelerated rate?<\/p>\n
Your core has to work harder to control the movement\u2026 plus when you pick up the speed, you\u2019ll get a nice cardio burst, too.<\/p>\n
No suspension trainer? No dramas. Try mountain climbers on sliders (if you have slider, you can even put towels under your feet on wooden floors. Just don\u2019t use Grandma\u2019s finest towels, ok)<\/p>\n
Super awesome move for cranking up your metabolism and torching calories without impacting your joints.<\/p>\n
<\/p>\n
#3: Speed Step Ups<\/strong><\/h2>\nWant to tone and tighten your butt and burn a ton of calories at the same time.<\/p>\n
Try speed step ups.<\/p>\n
The key word here is \u201cSPEED\u201d \u2013 controlled speed \u2013 aim to get as many reps as possible. You want to make sure you\u2019re focusing on using good form and controlling the movement. No sloppy reps, ok. If you\u2019re feeling unbalanced or unstable, I\u2019m guessing you\u2019re not engaging your abs.<\/p>\n
Go for bodyweight only. Why? It\u2019s safer.<\/p>\n
You don\u2019t want to combine speed and weights. OK. Now we got that out of the way\u2026 go try it!<\/p>\n
<\/p>\n
#4: Kettlebell Swings<\/strong><\/h2>\nYou know I love to rock out Kettlebell Swings to strengthen your core and boost your fitness\u2026Why?<\/p>\n
This powerful exercise works every muscle on your backside, targeting your glutes. And the explosive motion will send your heart rate skyrocketing.<\/p>\n
Again, good technique is critical here. And I\u2019ve said this time and time again\u2026 but please whatever you do\u2026 do NOT throw the Kettlebell up over your head!<\/p>\n
Why? You lose engagement of your lats \u2013 the main muscle group you\u2019re working. So only swing up to shoulder height, ok.<\/p>\n
<\/p>\n
#5: Goblet Squats<\/strong><\/h2>\nI frickin\u2019 love this move!<\/p>\n
By holding the weight at chest height, you force your core to work harder, since you have to stabilize your body. Plus you\u2019re not limited by your grip strength.<\/p>\n
It\u2019s the perfect self-limiting exercise\u2026 meaning you will automatically correct your own form \u2013 because if you don\u2019t, you\u2019ll fall flat on your face.<\/p>\n
Choose a lighter weight than you would for a DB squat. You\u2019ll be surprised how hard you work your core!<\/p>\n
<\/p>\n
#6: Jump Squats<\/strong><\/h2>\nAnother old school favorite. And yes, one that gets completely over prescribed by crazy military-like bootcamp instructors.<\/p>\n
However, strategic sets of jump squats can boost your fitness and strengthen your lower body\u2026 without destroying your joints.<\/p>\n
Can\u2019t jump? No dramas. Try the total body extension instead. It\u2019s low impact \u2013 but don\u2019t underestimate the power of this goofy looking exercise. You\u2019ll hit your core, glutes and feel the burn in your lungs \u2013 all at the same time.<\/p>\n
You\u2019re welcome.<\/p>\n
<\/p>\n
#7: Dumbbell Thrusters<\/strong><\/h2>\nThis powerful, explosive exercise is not for kids. \ud83d\ude09 Or the faint of heart. Why?<\/p>\n
With every rep you\u2019re hitting multiple muscle groups at the same time, so you skyrocket your calorie burn and boost your metabolism for hours after your workout.<\/p>\n
But I catch people doing this wrong all the time. Here\u2019s a tip when doing DB or barbell thrusters:<\/p>\n
(i) Hold the weight in front of your shoulders, with elbows bent.<\/p>\n
(ii) Take 2 seconds to lower your hips until your thighs are parallel to the floor.<\/p>\n
(iii) Push back up, press the dumbbells overhead until your arms are straight.<\/p>\n
(iv) Lower the dumbbells shoulder height as you immediately descend into the squat for the next rep.<\/p>\n
<\/p>\n
Remember\u2026 Any time you do a movement that involve lifting overhead, you automatically use your core to stabilize. That\u2019s why you can burn so many calories in less time.<\/p>\n
Speaking of burning more calories, did you know that there’s a new form of cardio to burn belly fat that has been shown in research studies to help you slim your waist at an accelerated rate?<\/p>\n
You know I love to rock out Kettlebell Swings to strengthen your core and boost your fitness\u2026Why?<\/p>\n
This powerful exercise works every muscle on your backside, targeting your glutes. And the explosive motion will send your heart rate skyrocketing.<\/p>\n
Again, good technique is critical here. And I\u2019ve said this time and time again\u2026 but please whatever you do\u2026 do NOT throw the Kettlebell up over your head!<\/p>\n
Why? You lose engagement of your lats \u2013 the main muscle group you\u2019re working. So only swing up to shoulder height, ok.<\/p>\n
<\/p>\n
#5: Goblet Squats<\/strong><\/h2>\nI frickin\u2019 love this move!<\/p>\n
By holding the weight at chest height, you force your core to work harder, since you have to stabilize your body. Plus you\u2019re not limited by your grip strength.<\/p>\n
It\u2019s the perfect self-limiting exercise\u2026 meaning you will automatically correct your own form \u2013 because if you don\u2019t, you\u2019ll fall flat on your face.<\/p>\n
Choose a lighter weight than you would for a DB squat. You\u2019ll be surprised how hard you work your core!<\/p>\n
<\/p>\n
#6: Jump Squats<\/strong><\/h2>\nAnother old school favorite. And yes, one that gets completely over prescribed by crazy military-like bootcamp instructors.<\/p>\n
However, strategic sets of jump squats can boost your fitness and strengthen your lower body\u2026 without destroying your joints.<\/p>\n
Can\u2019t jump? No dramas. Try the total body extension instead. It\u2019s low impact \u2013 but don\u2019t underestimate the power of this goofy looking exercise. You\u2019ll hit your core, glutes and feel the burn in your lungs \u2013 all at the same time.<\/p>\n
You\u2019re welcome.<\/p>\n
<\/p>\n
#7: Dumbbell Thrusters<\/strong><\/h2>\nThis powerful, explosive exercise is not for kids. \ud83d\ude09 Or the faint of heart. Why?<\/p>\n
With every rep you\u2019re hitting multiple muscle groups at the same time, so you skyrocket your calorie burn and boost your metabolism for hours after your workout.<\/p>\n
But I catch people doing this wrong all the time. Here\u2019s a tip when doing DB or barbell thrusters:<\/p>\n
(i) Hold the weight in front of your shoulders, with elbows bent.<\/p>\n
(ii) Take 2 seconds to lower your hips until your thighs are parallel to the floor.<\/p>\n
(iii) Push back up, press the dumbbells overhead until your arms are straight.<\/p>\n
(iv) Lower the dumbbells shoulder height as you immediately descend into the squat for the next rep.<\/p>\n
<\/p>\n
Remember\u2026 Any time you do a movement that involve lifting overhead, you automatically use your core to stabilize. That\u2019s why you can burn so many calories in less time.<\/p>\n
Speaking of burning more calories, did you know that there’s a new form of cardio to burn belly fat that has been shown in research studies to help you slim your waist at an accelerated rate?<\/p>\n
<\/p>\nAnother old school favorite. And yes, one that gets completely over prescribed by crazy military-like bootcamp instructors.<\/p>\n
However, strategic sets of jump squats can boost your fitness and strengthen your lower body\u2026 without destroying your joints.<\/p>\n
Can\u2019t jump? No dramas. Try the total body extension instead. It\u2019s low impact \u2013 but don\u2019t underestimate the power of this goofy looking exercise. You\u2019ll hit your core, glutes and feel the burn in your lungs \u2013 all at the same time.<\/p>\n
You\u2019re welcome.<\/p>\n
<\/p>\n
#7: Dumbbell Thrusters<\/strong><\/h2>\nThis powerful, explosive exercise is not for kids. \ud83d\ude09 Or the faint of heart. Why?<\/p>\n
With every rep you\u2019re hitting multiple muscle groups at the same time, so you skyrocket your calorie burn and boost your metabolism for hours after your workout.<\/p>\n
But I catch people doing this wrong all the time. Here\u2019s a tip when doing DB or barbell thrusters:<\/p>\n
(i) Hold the weight in front of your shoulders, with elbows bent.<\/p>\n
(ii) Take 2 seconds to lower your hips until your thighs are parallel to the floor.<\/p>\n
(iii) Push back up, press the dumbbells overhead until your arms are straight.<\/p>\n
(iv) Lower the dumbbells shoulder height as you immediately descend into the squat for the next rep.<\/p>\n
<\/p>\n
Remember\u2026 Any time you do a movement that involve lifting overhead, you automatically use your core to stabilize. That\u2019s why you can burn so many calories in less time.<\/p>\n
Speaking of burning more calories, did you know that there’s a new form of cardio to burn belly fat that has been shown in research studies to help you slim your waist at an accelerated rate?<\/p>\n
<\/p>\n