Tuesday, December 25, 2007

Merry Christmas and a Quick Bodyweight Circuit to Burn Fat!

I hope you have a blessed Christmas with family and friends. Have a great time and enjoy the desserts (as it is Christmas and we should feast) but remember to go easy as you don't want to feel bloated and gross and regret it the next day.

Below is a simple bodyweight circuit you can do every other day over Christmas to keep your metabolism up and your body burning fat and building muscle. Description for the exerices is below. If you have any questions please let me know.







1. Prisoner Squats




2. Kneeling Push-ups




3. Stick ups




4. Plank


30 sec


5. Bulgarian Split Squats


12 per leg


6. Jumping Jacks


60 sec

after 30 sec repeat 2 more times

-perform only 3 total circuit. Don’t stop after each exercise and go one after another until you finish the 6th one and rest 30 sec before starting the next circuit.

-remember to get all the equipment you need out and ready as you don’t want to waste time organizing things during the circuit.

1. Prisoner Squat:

Place your hands clasped behind your neck. Squeeze your shoulder blades together. Stand with your feet just greater than shoulder-width apart. Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible. Squat as deep as possible, but keep your low back tensed in a neutral position. Push with your glutes, hamstrings, and quadriceps to return to the start position. Do NOT round your lower back.

2. Kneeling Push-ups:

Assume a push-up position on your knees on the floor. Place your hands slightly wider than shoulder width apart. Descend down as low as you can go and push yourself back up. Keep your back straight and hips inline with your body. Don’t let your elbows flare out.


Stand with your back against a wall. Your feet should be 6 inches away from the wall and your butt, upper back, and head should all be in contact with the wall at all times in the exercise. Stick your hands up overhead. Try to keep your shoulders, elbows, and wrists in contact with the wall at all times. Slide your arms down the wall and tuck your elbows into your sides. This should bring your shoulder blades down and together. You should feel a strong contraction in the muscles between your shoulder blades as well as the shoulder muscles. Again, try to keep everything in contact with the wall. From the bottom position, try to slowly slide your arms up until they are straight and in a "stick-em up" position. Again, try to keep everything in contact with the wall. Try to improve your range of motion in this exercise each week. The goal is to improve shoulder mobility and postural control.


Assume a push-ups position on your forearms and toes on the floor. Keeps your back straight and your hips in line with your body. Hold this position for as long as you can.

5. Bulgarian Split Squat:

Stand with your feet shoulder-width apart. Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step. Contract your glutes, brace your abs and keep your spine in a neutral position. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push up to the upright position. Stay in a split-squat stance. Perform all reps for one leg and then switch.


Remember the reason for the season!


P.S. If you haven't already received my FREE special report: "The 7 Ways To Resurrect The Body You Were Created To Have" please go to www.MakersBody.com/ResurrectYourBody.html.
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