Ab Busters- Say NO to GYM

Interval Training for Women

2010-02-27T16:50:00.000-08:00

Do this sprint interval workout using your cardio of choice.

1 Warm up at an easy pace for 5 to 10 minutes until your muscles feel loose and you break a light sweat.

2 Crank up to a sprint pace (an 8 to 9 on a scale of 1 to 10) for 10 seconds.

3 Ease back to a jog (about a 6) for 30 seconds.

4 Repeat for 15 to 25 minutes.

5 Cool down for 5 to 10 minutes.

Each week, increase the length of the sprint by 5 seconds until you're doing 30-second sprints and 30-second recoveries. Each week, add 5 seconds to both the sprint and the jog until you're doing a full minute of each. "Just be sure not to increase the length of the sprint if you can't maintain the intensity. When you can't go faster, make the workout harder by adjusting the incline or resistance," says workout creator Scott H. Mendelson.

16 Week Video Training to Six Pack Abs. Week 3

2010-02-25T18:30:00.000-08:00

Ok... Week 3 begins. This training is the next step towards toning your abs that, as you might have noticed have already started building. Depending on what you eat, you might not be able to see them, but you surely feel that you've lost about 1/2 - 1 inch off your waistline. This workout will take you to the next stage of ab-toughness.

NOTE: You can still view the week 2 at 16 week training to six pack abs. Week 2

Instructions for Week 3.

1. All exercises are in Supersets (Perform exercise 1a, then immediately switch over to 1b, and then take the recommended rest time).
2. Repeat to the total of the recommended sets, before moving to the next superset.
3. Perform this workout 3 times in week 1
Recommended Worktime, Rest Time and Sets

1. Beginners [Most of you fall in this cateogry]
• 20 seconds work-time
• 20 seconds break
• 2 - 3 sets for each super set

2. Intermediate
• 25 seconds worktime
• 30 seconds break in between supersets
• 3 sets for each superset

3. Advanced
• 30 - 45 seconds worktime
• 30 seconds break in between supersets
• 3 sets for each superset.

Following are the workouts for week 2.

1A: Elevated Pushups
1b: Jump Squats
2A: Chin Ups
2B: Alternating Split Squat Jump
3A: Arnold Press
3B: Step up
4A: Band Row
4B: Hamstring curl
5A: Toe Touch
5B: Plank

How to Optimize for BEST RESULTS
Perform Cardio training right after this workout, as per the following schedule

1. Sprint for 20 Seconds
2. Walk for 30 Seconds

Repeat for 6 rounds

Perform 3x for week 1.

Best of Luck!!!!!!

Dance Yourself into Shape

2009-04-13T09:11:00.000-07:00

To get into tour-ready shape, Britney headed to renowned choreographer Jamie King, who's also worked with Madonna, Rihanna, and other superstars who put on sweat-worthy shows. But while you probably can't hire King for your own personal routine, you can work out to his DVD, Rock Your Body (Good Times Video, $14.99), which features a short workout and how-to moves for a hip-hop routine.

Rock Your Body isn't a traditional workout video, so some of its styling is kind of rough (King says "go left" when he's moving right, for example, since he's facing you). Still, you'll really feel your abs and core engage as you learn the steps.

"All dance moves begin at the core," Van Daff says. "You can't shake, squat, bend, twirl, gyrate or any other dance related movement without a strong core."

And not only is dancing incredibly effective physical exercise, but few activities beat it as a feel-good mood lifter. "It's easy to lose focus and attention to the length of time and physical intensity while dancing," Van Daff says. "Therefore, you're likely to burn more calories dancing than, say, walking on a treadmill, and you'll also perform more muscle endurance activity via squatting, striding, and bending than you will during a typical gym circuit."

Believe it, girls: It might be time to trade your running shoes for dancing shoes.

The Britney Spears Workout: How She Got Her Body Back

2009-04-13T09:07:00.000-07:00

How did Britney Spears lose the baby weight and get back in shape for her Circus tour? Surprise, surprise: Dancing helped her lose weight, tone up, and get her famous abs back. Here's how you can dance your way to a fitter figure, too.

Britney Spears' Workout

You've seen the promos all over the Web and TV: Britney Spears in full regalia for her Circus tour, prancing around in sexy ringleader, dancer, and gymnast getups, twisting, turning, and flipping her legs to sharply choreographed hip-hop moves. But one thing those costumes can't hide is Britney's athletic yet curvy body -- basically, the kind of shape we all strive for. Is that what dancing can do for us? Absolutely, says Dave Van Daff, Senior Director of Education & Development for Bally Total Fitness.

"Most dancing is a high-intensity cardiovascular workout encompassing constant, rhythmical movements for extended periods of time," Van Daff explains. "Therefore, it burns high amounts of calories and body fat."

Not only that, but "hip-hop especially requires explosive and powerful plyometric movements that develop strength, endurance, and flexibility," Van Daff says. Think jumping, skipping, hopping, and other two-feet-off-the-ground types of exercise. These high-intensity moves burn fat, build muscle, and increase bone density.

Moreover, Britney also lifts weights and runs, according to her Web site, which enhance her endurance, coordination, stability, and fluidity of movement, not to mention decrease the odds of injury.

16 Week Video Training to 6 Pack of ABs WEEK 2

2009-03-16T12:05:00.000-07:00

Congratulations!!! You made it through week one! You just took one ofthe 16 steps to your GREAT achievement! Well, now it's time you take the week two.

Just a little recap for those who've not attended the week one
If you're new to this course, You might wanna go back and attend week one

http://abbusters.blogspot.com/2009/03/16-week-video-training-to-6-pack-of-abs.html

WEEK 2...Preparing for Intense Abs.

So in this week, you're preparing your abs, to go for the intense workouts. Not only you're preparing for your abs, but also your back and lower ab muscles. You're going to have a tough time ahead, and surely, you'll need preparation.

Schedule

So here's the schedule
1. All exercises are in Supersets (Perform exercise 1a, then immediately switch over to 1b, and then take the recommended rest time).
2. Repeat to the total of the recommended sets, before moving to the next superset.
3. Perform this workout 3 times in week 1
Recommended Worktime, Rest Time and Sets
1. Beginners [Most of you fall in this cateogry]
• 15 seconds worktime
• 35 seconds break
• 2 sets for each superset
2. Intermediate
• 20 seconds worktime
• 30 seconds break in between supersets
• 3 sets for each superset
3. Advanced
• 30 seconds worktime
• 30 seconds break in between supersets
• 3 sets for each superset.
Workouts

So as seen in the following, week 2 is a bit intense from week one. A little bit intense only. We have added 2 more workouts in week 2, and changed the routine from week one. Ripped Abs workouts, Lower Abs, Back and Waist and Calf has been added. Now you might be asking.. ripped abs makes sense, lower abs, back and waist workouts make sense.. Why calf? Well, as i said before, some workouts are major, the other are supporting. Supporting workouts are important as they are meant to build stamina for tougher routines.
Following are the workouts for week 2.

1A: Pull Ups
1b: Jump Squats
2A: Push Ups
2B: Squat and Press
3A: Bent Over Row
3B: Hip Bridge
4A: Shoulder Press
4B: Calf Raise
5A: Bicycle Kick
5B: Plank

How to Optimize for BEST RESULTS
Perform Cardio training right after this workout, as per the following schedule

1. Sprint for 20 Seconds
2. Walk for 30 Seconds

Repeat for 6 rounds

Perform 3x for week 1.

Best of Luck!!!

Week 2 is about to be released!!!

2009-03-16T11:55:00.001-07:00

The new one's about to come folks!

16 Week Video Training to 6 Pack of ABs WEEK 1

2009-03-14T05:39:00.000-07:00

Hello Folks!

This is it!!!!... 16 weeks of Intense Training for your Abs, all compiled in Video Tutorials! You will closely observe what the presenter is doing, do EXACTLY as he does. This tutorial will grab your hand, and walk you nice and slow, from your initial, 120+ kg weight with 45 waistline, to your DREAM BODY, (Your desired weight), (Your desired waistline), packed with a six pack of Abs!.

So here's the schedule

All exercises are in Supersets (Perform exercise 1a, then immediately switch over to 1b, and then take the recommended rest time).
Repeat to the total of the recommended sets, before moving to the next superset.
Perform this workout 3 times in week 1

Recommended Worktime, Rest Time and Sets
1. Beginners [Most of you fall in this cateogry]

15 seconds worktime
35 seconds break
2 sets for each superset

2. Intermediate

20 seconds worktime
30 seconds break in between supersets
3 sets for each superset

3. Advanced

30 seconds worktime
30 seconds break in between supersets
3 sets for each superset.

Workouts

1a: Push ups
1b: Dumbbell Squats
2a: Chin ups
2b: Forward Lunges
3a: Shoulder Dumbbell press
3b: HamString Curl
4a: Mountain Climber
4b: Plank

How to Optimize for BEST RESULTS

Perform Cardio training right after this workout, as per the following schedule

1. Sprint for 20 Seconds
2. Walk for 30 Seconds

Repeat for 6 rounds

Perform 3x for week 1.

Best of Luck!!!!!!

How to Build Big Big Arms

2009-03-12T12:34:00.000-07:00

Hello Again!

Here's your new video that demonstrates how to build BIGGER BETTER ARMS... Biceps! This is a set of new exercises, that will serve as a refreshment for your biceps, after the last week's tedious workout. You will gain more mass, and feel more strong, contended and satisfied.

Do Not Go For This workout if you are a beginner. In my next post, I will demonstrate how and where to start off your workout routine if you're a newbie to weight training and body building.
So Stay tuned, feel free to write to me at bisonics@gmail.com

Killer Ab Workouts Episode 2/4

2009-03-12T07:47:00.000-07:00

Howdy

Here's your Episode 2 of the killer Ab workout Series.. add this to your training routine, that ideally, should be 3 - 4 times a week, for a minimum of 30 minutes... No, no, no... you've got NO excuses.. you don't have to go to a gym, all you need in the name of equipment, is a mat or a towel to lay on the floor, and off you go! Happy workouts...
I'll be posting more, so stay tuned.. Write your feedback to me at bisonics@gmail.com

Killer Ab Workouts Episode 1/4

2009-03-12T07:43:00.000-07:00

Ok girls,

Here's a little something for ya'all.... A 4 Epic Series of Ab Workouts! These are some of the KILLER AB Workouts, that focus primarily on your tummy section, and generally on your lower body.
Take a close look.. See how simple they look, and DON'T JUST WATCH, TRY TO DO ÉM !!! If these can't produce results, nothing will...
I will be posting more of the workouts in the days to come, pretty soon... Stay tuned, and stay focus. feel free to write to me at bisonics@gmail.com.. Happy workouts!

Bicep Workouts For Bigger Biceps... Workout # 1

2009-03-10T07:18:00.000-07:00

Hello Foks!

Here's your first tutorial on building the Bigger Better Biceps... The trademark of Men, when it comes to strength..
Kris, in this video tells about some elementary level workouts to building mass on those biceps. Not only these exercises/workouts are effective, yet, they are simple...
Do understand, you need to pay attention on the muscle movement. If you're not moving the muscle in the prescribed way, you're gonna set yourself up for failure.
So go ahead, see and rate the video... I'm going to post more videos on daily basis, and i'm sure you wouldn't want to miss any of those.
Feel Free to email me at bisonics@gmail.com... stay tuned and happy workouts!

I Almost forgot! The Fundamentals you need to know

2009-03-09T08:02:00.000-07:00

I ALMOST FORGOT!!!! Most of you girls out there would be "newbies"... Even if you do get motivated to exercise, you can't just start out right! You'll be setting yourselves up for failure.. So if you're a newbie, you WANNA watch this video! If you do, you'll appreciate me later.

This video tell you fundamentals of exercise, introduces you with proper warm ups, and takes you to light exercise before you move to the more intense ones.

So again, Stay Tuned! We update this site on daily basis... if you didn't find what you were looking for today, you might as well find it tomorrow... If you have any special requests, feel free to write to me at bisonics@gmail.com... Happy Workouts!

Tammy Training Series: 5 Minute Leg Tonner

2009-03-09T07:34:00.000-07:00

Hey folks!

Here's the second part of Training with Tammy... This one also with focus on Thighs, lower abs, and butts...
We'll update regularly, so stay tuned!

Tammy's 5 Minute Butt Toners

2009-03-09T07:02:00.000-07:00

Hello Again!

Tammy tells you some AWESOME butt toners here... The best part is... they are carried out just in 5 minutes... That ain't a long time at all!
So maintain your butts, thighs, Abs... and nevertheless target ANY Part of your Body! Convert it into something you really Love and Adore...
So Stay tuned, we update our site Everyday... sometimes, even twice a day! Happy Workouts!

Maintaining Thighs, Butts, and Curving your Waist

2009-03-09T06:12:00.000-07:00

So Folks!

Here's a little something for your LOWER BODY, including your thighs, hips, butts, and developing your "Waist Curve"also called "Love Handlers" Sarah and Tom teach you a GYM FREE WORKOUT, that needs No equipment At All!
So do rate this site, rate all the videos, tell us what you think.. Enjoy!!!

Britney Spear's Ab Workout ...Revealed

2009-03-08T01:15:00.000-08:00

Hello Again!

Hope you enjoyed and practiced the first video. Britney Spears, these days, has generated the "Britney's Shapin Up" buzz, and it's getting quite popular in the media. The best part is... She's shaping up Without Any Equipment!
So our team finally went to her, asked her what she's up to, and she proved to bee quite open in telling us what she's doing to get in shape.
In this video, we'll show you what routines she's following to shape her ab, side abs, and obliques up.
So watch this video, and share your feedback with us.. don't forget to Follow! (Click the followers button)

Six Pack Abs Just with a Couch...No Gym

2009-03-06T05:55:00.000-08:00

Get a Six Pack at home, Without a Gym

Ever thought how you'd loose weight and finally get a six pack of Abs WITHOUT joining a gym or paying fortune to the instructor? Well, here ya go!!! All you need is a couch, and this video is your instructor.

Such workouts are particularly useful for busy folks, and women, who don't have enough time to join a Gym. So closely, Watch, Follow and Stay tuned for more workouts...

Enjoy!