A total body core exercise

How to keep strength without any equipment? There is a complete exercise you can do with only your bodyweight. You’ll work strength in the upper body along with your entire core: the one arm push up.

This exercise need a good inter muscular coordination because your total body has to be in perfect alignment: it means you don’t use only your arm but all the core muscles to maintain the body under full tension; by this way, the movement is more effective and you develop more strength.
This exercise is not easy but you can do it elevated: spread out your legs for balance, grip your hand on the support, make a fist with the other hand in your back, contract your abs, your butt, all your body; inhale and hold while doing your rep and exhale at the end; keep your body tensed all time. All the muscles work in synergy and this exercise is far more effective than doing your pecs on a machine.
My advice, go for it without hesitation!

To learn everything and become an expert, take a look at the book of Pavel Tsatsouline: The Naked Warrior.

Try this abdominal exercise!

This exercise was a classic, but it seems that today it has been forgotten!
I think the reason is simple: it’s tough and need coordination. I believe most fitness trainers are not able to do it, so how can they teach to their clients? But I understand it’s very easy to lose a little of credibility if you miss completely what you want to show!

If you really want to rise up your abdominal conditioning, you have not choice: get out from the easy stuff, it makes you lazy: just warm up with an easy exercise, then move forward and challenge yourself.

If the V-sit up is too hard for you at this moment, you can modify it: flex the legs or raise body and legs half the way: it will be a good start!
One more thing: you do not need to do many reps, anyway it’s too tough, so you’ll save a lot of time for more results.

Work your abs like a fighter!

Fighters have strong and functional abs; they develop their strength and power through many intense exercises, but certainly not crunches!

Among the best exercises is the hanging leg raise: I talked about it in previous posts and we can do many variations of this terrific exercise.

I learned this one from Pavel Tsatsouline, a former instructor of the Soviet Special Forces. Pavel is probably one of the best expert and author in fitness, strength and conditioning today. His straightforward approach will save you time and you’ll get real results in term of resilient and functional fitness.
Only one thing, don’t be lazy! If you are serious about fitness, your level will skyrocket!

Sure, this exercise is not for everyone, at least not if you are a beginner. But you can learn quickly to master the classic hanging leg raise.

If you are in a decent shape, try it: raise your knees and twist slightly. You’ll feel already your obliques, believe me! You need to pull more on one arm, but keep both straight. Extend your leg like a fighter does a kick and maintain the position for 3-5 seconds: your total body will scream with pleasure!... just kidding.
You do not want to do many reps, it’s tough, except if you are a new Bruce Lee!
Have a good workout!

Very serious resources from Pavel Tsatsouline:
The Naked Warrior
Bullet-Proof Abs

Stretch with deep breathing

You probably know this classic stretch exercise: it is a must for the spine; you get a nice stretch of all the muscles of the back. It's easy to do it at home and it takes 2 minutes. Doing it every day in the morning will prevent muscular tensions during the day.

But you can get the most of it when you do it with deep breathing: you'll work the abdominal muscles and the organs of the abdomen for a greater health benefit!

Arch slightly your back and breath in through the nose, let go the abdomen; then push up your back, contract your abs and lift your stomach while exhaling completly.

In addition to the stretch of the back, you get a good abdominal work with plenty of oxygen to your muscles and organs.

Do 2-3 sets of 6-8 reps.





More resource about deep breathing: Tai Chi breathing

Get out of the regular crunch!

If you want to focus on your mid-section and get strong abs, you need to look for others exercises than regular crunches. Crunches are just ok if you are out of shape but you need to move quickly towards more challenging and complete exercises, at least if you want real results.

I’m not sure if you have already seen this one, but I can guarantee it is effective for all the mid-section: abs, obliques and low back; you’ll build a muscular belt for a tight and tonic waist!

First thing, you need to get in balance on your butt and control it. Then rotate your legs from right to left; keep your legs flexed. Turn your torso and arms to the opposite. Increase the range of motion progressively and you may extend the legs on each side when you feel strong.

If you feel pain in the low back by the end of a set, relax and stretch: it means your deep abdominal muscles (transverse and internal obliques) are not effective enough. The best way is to stop the set when you start to feel your low back, recover and stretch, then go for a second set. These muscles will strengthen after a while.
Have a good workout!

Recommended resources:
Healthy back workouts

Abs like stones!

Get fat, lose muscle!

A friend of mine, in his forties, struggles with his weight: very common situation!
He complains all the time about a busy schedule and his work takes all his focused energy. No solutions!
It makes me smile! Excuses, and more excuses…It is in his mind!
In fact he still didn’t decide that he needs to take some action! This guy prefers to take it easy in his couch when he gets home instead of moving his fat butt!

He takes the excuse he doesn’t have energy anymore to start some exercise program.
In fact he’s going to lose more and more energy and it will be more and more difficult and painful for stepping in new active and healthy habits.

It’s easier to get fat and lose muscles than to burn fat and gain lean body mass.

I strongly believe the most difficult step to move on is in the mind: he has to be really aware (subconscious energy) about the situation and the possibly health issues in the future, then decide to do something. When a decision is really made, action is not so difficult. He will not need to spend hours exercising on a cardio machine and lifting light weights for hundreds of reps in a session.

A workout has not to be boring, it has not to last so long.
It’s possible to get serious results with 10 to 20 minutes workouts: but the key is to repeat the workout more times and train with more intensity.

You cannot get quick results with a 45 minutes workout 3 times a week as some experts say. It will be a lot better to train 20 minutes 6 times, or even10 minutes 12 times in a week!
Shorten your workouts and spread out the sessions in the week, it will be easier and more effective to burn fat and gain muscle.

A 3 minutes exercise workout

If you need to get back in shape and don't know where to start, here a simple, short and complete workout.
The routine is perfect for beginners and lasts 3 minutes: according to your fitness level and time available, do this routine 1, 2 or 3 times; you can get a nice workout in only 12 minutes!

Exercise 1: Hindu Half Squat
Reps: 10
Time: 10 seconds
Pause: 20 seconds

Exercise 2: Hindu pushup on knees
Reps: 5
Time: 10s
Pause: 20s

Exercise 3: Shadow boxing
Time 10s
Pause: 20s

Hindu half squat:

This bodyweight squat is a complete exercise: you can develop strength and endurance in the same time along with coordination and balance.
Start pulling your arms with fists, squat and let you hands go down, raise your heels from the floor; swing the arms to the front while coming back to the starting position.
Inhale when you pull your arms and exhale when you squat down.
Start with a quarter squat, then a half squat.

Hindu pushup on knees

With this pushup, you improve strength and flexibility. The pushup is done with a circular movement.
Inhale when you stretch the hips and the spine; exhale when you push back to the starting position.

Jump rope for a quick conditioning workout

Jumping rope is a classic exercise in boxing workouts: either it is for a warm up or to improve conditioning; it’s also effective for coordination and agility (footwork).
But you do not need to be a boxer; if you are short in time, it is an effective solution to get a total body workout with a good sweat in just a few minutes.

You need little space and just a speed rope you can purchase anywhere. It’s better to jump on a surface absorbing the shocks to avoid joints and tendons problems: the best is a wood floor, but some large gym mat will be fine. Also you have to wear good cross training shoes.

If you are a beginner, you have to learn the basic skills, but once done, you’ll be able to do a few intervals as 1, 2 or 3 minutes rounds, with 1 minute recovery between. It can be an intense workout, great for the cardiovascular system, but adjust always the intensity according to your present level of fitness.

Watch this short video of this professional boxer, get inspired and go to pick up your own jumping rope…

Boxing and kettlebell training

Yesterday I talked via Skype to my friend and partner Simon Bakinde.
Simon Bakinde is a professional boxer, conditioning and boxing coach and lives in New York City.

His clients are mainly business (so busy) people. The main concern for him is to optimize each training session:
He uses Kettlebells with basic exercises in circuit: it's so effective because you work cardio, strength and muscle'tone in the same time.
You do not have to split your workouts, strength then cardio on a machine for 30 minutes.

Except if you have plenty of time and can afford many sessions to work everything, you should mix everything for a total body conditioning in a very short amount of time.

Time is often our major problem, but not anymore if you adopt this new approach of training.

If you are in New York, go to meet Simon Bakinde, "try" him, save time and see real results!

Challenge yourself with these pushups!

Standart pushups can be boring. Anyway they stand as very effective to condition the upperbody and core strength.
Pushups can be done easy (fitness class style) but if you are serious about bodyweight training, there are many variations for increasing the difficulty and get a very challenging workout.

Watch this video and let me know when you are ready...

A terrific core exercise

We know that training the core muscles is essential: if the strength comes from the center of the body, you’ll probably not experience back problems, poor posture and all the pains when you get older.

Here a terrific exercise: the stability ball forces you to control the balance of your total body.
Get in a pushup position, feet on the ball, the body is straight; you have to be in control of your balance. Roll the ball forward with the legs and go back to the extended position. Do not allow your hips drop. This is an effective exercise for core stabilization. This is a total body exercise, from fingers to toes!

You work not only your abs but all the muscles associated with the movement. Give it a try!

Hit the bag and get vey fit!

Boxing doesn't mean fighting or sparring in the ring if you don't want to. It is a very tough sport and not everybody is willing to take the risk of getting punched in the face!

But you can box the heavy bag: hitting the bag is a complete workout; you do not need to do anything else after a few rounds, so you get a quick workout (4 rounds is a 15 minutes workout) which is perfect for overall conditioning.

Just learn the basics, learn how to punch the bag: look at this video and observe how the boxer moves, throws his punches (by combination of 2 or 3), then move again... Keep going like this for a complete round of 2 or 3 minutes and you will know how is your conditioning!

Do not forget to wrap correctly your hands and wrists to avoid injuries if you want to punch really hard!

Conditioning and fat burning with boxing

Hitting a boxing bag is probably one of the best conditioning exercise out there!

Punching is a complete exercise, it’s a total body workout from head (you have to focus) to toes.
Boxers use 2 or 3 minutes rounds, it means a high intensity cardiovascular interval: not easy if you are not in perfect condition.

But you can start with 30 seconds intervals and rest for 1 minute. Then build up the duration according to you endurance. It’s a very effective way to burn fat and less boring compared to a cardio workout on the stationary bike!

The advantage with boxing is you build up a real conditioning (muscular and cardiovascular) and speed up your metabolism for fat loss if you need it in the same time.
This is effective for both women and men, and this is fun…And for busy folks it’s an excellent anti-stress solution, give it a try…

A dynamic core exercise

Core exercises target the abdominal muscles, the obliques and all deep muscles in the hips and around the spine.
Rotational exercises have to be included in your routine: in this one, abs and obliques are very well recruted. You have to keep the balance on the stability ball, so deep muscles are activated for stabilization.

Start with a comfortable range of motion to control your balance, then let it go: watch this short video and look the work of the feet and legs for the control of the movement.
I use this exercise with boxers: we use a 12 lbs medicine ball and I garantee this is a complete and challenging exercise.

Get energized for the morning!

What is the best way to get a good positive energy in the morning?
There are probably a few different ways, but the best is exercise.
Not every exercise is equal, all depend on the purpose: more energy being our goal, here what I advice:

- Go outside right away, breath and walk for a few minutes: breath deeper and deeper, do it progressively. Or, if you cannot go outside:

- Do this exercise: arch and bend. You stretch your entire spine, breath in; then bend your torso, contract your stomach and breath out. Use a progressive range of motion. Do a set of 8 reps, or go for one minute. Breath deeper and deeper.

In one or two minutes, you can boost your energy. Just choose the right exercise:
- you have to breath
- you have to increase the range of motion
- you have to involve the core (abdominal while breathing)
- stretch
- go easy

After this natural body activation, you may keep going with your workout, and get ready for your day.

Just bodyweight for extreme strength and flexibility!

Kung Fu martial artists are known for being complete athletes; watch this video and see how this man performs exceptional strength and flexibility with his own bodyweight.
But do not try these exercises before to master the basics! Enjoy!

20 fights won, 0 defeat…then a first mistake!

A friend of mine, a boxing trainer, just visited me: we talked about the last performance of a very talented boxer. He was 20 and 0 (means 20 fights won, 0 defeat); but he lost his last fight by split decision!
This fight was a 12 rounds fight (international belt): what happens is he literally run out of gas after 6 rounds!
According to his trainer, he won the first 6 rounds but just tried to “survive” during the second half of the fight. He got no energy anymore…
I am amazed how a professional boxer can be out of control of his energy level!

This kind of situation could be critical because, when exhausted, the fighter cannot protect himself efficiently. Hopefully, thanks to his technical skills he managed to do it.

Anyway, you probably don’t fight in a ring, but if you train sometimes at a high intensity, you should watch closely your nutritional needs: a pre-workout meal has to be very well balanced, very digestible, with proteins and complex carbohydrates. The timing is also very important: 3 hours is fine; you may add a protein/carbs drink 45 minutes before the workout to be sure to get the most of it.

This fighter did not follow these basic rules despite it’s pretty simple. Well, I hope he will learn and will never make the same mistake again…Precise nutrition is a key, whatever it's for energy or a lean body.

The number one key for high energy!

The main problem why people don’t exercise on a regular basis is a lack of energy. Energy is the main ingredient to move your body through the release of ATP in the muscles. For continuous production of ATP, you need oxygen.

When you make an intense effort and finish out of breath, you don’t have energy anymore to keep going, the "engine" is not working anymore; you have to stop and catch your breath to bring more oxygen to your entire body.

When you exercise hard, you have not choice, you need to focus on your breathing, it’s a vital reflex!

But do you focus on your breathing during daily activities? Probably not too much, because it’s automatic, it’s a subconscious mechanism and we don’t need to be aware of it.

And comes the problem that most of us don’t use a correct pattern of breathing; it’s not effective and we don’t bring the quantity of oxygen we should! It leads to a lack of energy, a lack of focus mind, a lack of enthusiasm to exercise.

We need to learn to breath correctly, deep breathing.

I suggest that you focus on your breathing several times a day, just one minute, and you’ll feel better, you’ll increase your energy and will be more in control of stress (see previous post).

Start to increase your energy and health, learn and focus on your breath.

PS: Do you know if you breath correctly? Take your free breathing test here!

To be in control of your stress, breath!

Stress is a major problem and there are others ways than medication: it's learning how to be in control. There is a simple technique that everyone knows already but don't use it: breathing!
The awareness of breathing will give you more control of your stress!
Here an article writed by Al Sears, MD:

Is Stress Beating You Up?

Contrary to what you see in many ads for weight-loss products, the stress hormone cortisol does not directly cause weight gain. But I just came across a convincing study showing that stress over long periods can trigger increased insulin. And too much insulin can lead to weight gain.

Remember that insulin is the hormone that regulates fat storage. And many of us tend to eat high-carb, sugary "comfort foods" when we're stressed. Here's a better way to deal with stress: Whenever you feel stressed, turn your conscious attention to your breathing.

At first, don't try to alter your breathing in any way. Just observe it. Do that right now, while you're reading this. Notice which muscles you are using. Notice the seamless transition from inhalation to exhalation. Feel it in every part of your body. This focus of your attention is therapeutic in itself.

Now, simply take a little longer to exhale. Slowly, smoothly, quietly blow out just a little more air. Feel the physical tension release, and you will forget all about the stress.

This is a source of great power in every sense of the word. Your muscles relax, then recharge. Your mind becomes still, then refocused. Your cortisol levels come down... and you are ready for the world again.

Make this a ritual. Just five minutes of focused breathing twice a day can make a remarkable difference.

[Ed. Note: Dr. Sears, a practicing physician and the author of The Doctor's Heart Cure, is a leading authority on longevity, physical fitness, and heart health.]

Discover The Amazing "Heart-Health" Secrets of
The Strongest... Most Energetic... And
Most Successful People in The World!
The Doctor's Heart Cure

This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com.

For strong and flexible legs

This exercise is simple and very functional; it builds strength and flexibility in the same time. Spread out your feet and flex one leg and keep the second leg straight: you’ll stretch the adductors while strengthening the first leg.
Do one leg at a time or alternate both legs. Start with a comfortable range of motion, then go deeper. Keep your back straight.
If you are a beginner, you’ll get a good leg workout with this exercise.

Now, if you are in shape, you can practice the one leg squat: it’s easier to use a stability ball for balance, but it will be a challenging exercise for many.
It’s excellent for joint stabilization (ankle and knee), and it builds real strength in the entire leg.
Start with a range of motion you are comfortable with; the goal is to flex the leg at 90°. Focus on your lateral stability, you have to do perfect reps; at the beginning it’s current to be able to do only 2 or 3 reps: it’s ok, you’ll build up the number from there and you will get strong legs in record time!

Build a neck like a boxer!

Neck training is probably the last one people take care of. Have you seen already someone training his neck in a gym? Not very often I bet!

Boxers are more focused about neck training because it is a part of their business. A strong neck will protect the boxer from major damages coming from powerful punches. A strong neck may minimize the risk of knockout.
For the boxers I work with, I always design a neck-strengthening program, it’s part of a necessary injury prevention plan.

Here one exercise I use with boxers: it’s not easy, so try it with caution.

The wrestler bridge: this is a classic; it strengthens the neck and upper back and all the muscles of the spine. It’s also very healthy for the spine: you improve its flexibility and you may reduce the risk of low back pain.
When you start with this exercise, the best bet is to practice in static, hold the position for a few seconds, then relax; do a few reps. Use yours hands.

In this short video, you watch a professional boxer: he is a complete athlete and is internationaly ranked. Just for inspiration...

Strengthen your neck

People are often scared when we talk about strengthening the neck; do not worry, you will not work like pro boxers: for them it’s a vital asset to get a very strong neck to minimize the risk of a knockout! These boxers work a lot and use heavy loads.

For fitness goals, here are two simple exercises you can do at home:

Lie on your back; push with your head on the floor with a comfortable pressure and rotate side to side. Use a medium range of motion.

Lie on your stomach and put your front head on a towel: with the same pressure, rotate side to side.

Be sure to keep the pressure for the entire range of motion; do not over do it: 2 sets of each exercise will be fine; do it 3-4 times a week, you’ll be stronger very soon and will avoid most of neck problems.

Next time, for those being already in good shape and looking for a challenge, I will give you two “killer” exercises I use with boxers.

Move your neck more!

If you read this blog, you probably spend a lot of time in front of your computer, either it is for your business, work job or leisure. More and more people today spend hours and hours looking down their screen!

What does it mean?
It means poor posture, and the big problem it starts with kids, because kids play online, chat…
Anyway, according to chiropractors, it’s common now to see people at a young age with a dowager's hump! This is a rounding at the base of the neck resulting with a hump of the upper back and rounded shoulders. It may lead to major back problems!

What is the solution?
Simple, you have to move. Every hour spent in front of your computer, stand up, walk and stretch for a few minutes. If you feel your muscles of the neck and upper back are tensed, you really need to stretch these areas.

First you have to keep the mobility of your neck, just simple movements will do the job: flexion and extension of the neck, lateral flexion and little circles. Then move your shoulders: rotate them in both ways.

Second, be aware of your head posture, be aware how you stand, be aware of the position of your shoulders.

Most people have weak neck muscles: these muscles, like all others, need to be trained. I will be back on this in a future post.