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Burpees. If you could only choose one single exercise to burn calories, build overall fitness, agility and explosiveness, it's burpees. Nothing else comes close. Of course doing a proper burpee means adding a press up at the bottom and jumping in the air at the finish. You can find plenty of "how to" videos on YouTube, just search "burpees."<br />
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As you can probably tell, I'm a big fan of, you guessed it, burpees.<br />
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Try doing 20, and tell me if they don't hurt like a mo'fo'. And if you can do 20, then try for 30. You get the picture. There's a reason why burpees are also called "prison push-ups." They are very popular among our incarcerated friends. Because if you do them often enough and make progress in your sets and reps, you will become as hard as a coffin nail. -
You can do Tabata intervals as well, which is a whole other level of brutality. Very simple: do as many burpees as you can at maximum speed for 20 seconds. Rest for 10 seconds. That's one set. Repeat for eight sets without stopping until all eight sets are done. Warning: these are very brutal. Total time exercising: 4 minutes. That's right, 4 minutes in total. Try it.
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You could add the dumbbell clean and press. Doing them using one arm or both.<br />
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Try kneeling on the swiss ball when doing exercises like the bicep curl.<br />
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Do you have a bench or wooden box you could jump up and down on?<br />
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Also you can make a home made medicine ball. Buy a basketball from the warehouse, drill a hole in it, fill it with sand and fill the hole with salleys hard as nails or whatever that product is.<br />
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Swiss ball prone roll out to help your core. -
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I prefer doing single arm ones.<br />
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Maybe some bent over rows and reverse flys to use your back muscles to.<br />
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[url]http://www.muscleandstrength.com/exercises/dumbbell-reverse-fly.html[/url]<br />
[url]http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row[/url] -
Great stuff Hooroo.<br />
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Couple of suggestions that have helped me lose body fat <br />
<br />- stability ball jacknifes - arms on ground and feet on ball like a pushup position and then hold tummy in while bring your knees towards your chin rolling the ball with your feet in process. Concentrate on holding in stomach and your ''big'' (quads etc) muscles get a good burning<br />
<br /> - 100 rep dumbell squats - dumbbells in each hand and do squats. Key is maintain form. Time how long it takes and then try and better it each time. Hell of a workout and it will require sporadic resting but key is to not rest too much in between. BURN Baby BURN<br />
<br /> - Spiderman pushups - youtube is your friend. <br />
<br /> - Bulgarian split squat w/weights - I see you're already doing lunges etc. Put one foot on a chair or bench with other foot forward in a lunge position and holding a weight in each hand and squat. Love this exercise supersetted with incline pressing.<br />
<br /> - Burpee with chin at end - If you have a bar or anything you can pull up on then as you do the jump movement on the burpee pull yoursef up for a chin up.<br />
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I've got a few more but try a few of those and see how you go.
- stability ball jacknifes - arms on ground and feet on ball like a pushup position and then hold tummy in while bring your knees towards your chin rolling the ball with your feet in process. Concentrate on holding in stomach and your ''big'' (quads etc) muscles get a good burning<br />
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[QUOTE]Bulgarian split squat w/weights - I see you're already doing lunges etc. Put one foot on a chair or bench with other foot forward in a lunge position and holding a weight in each hand and squat. Love this exercise supersetted with incline pressing.[/QUOTE]<br />
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Is that what it is called! I'm doing those at the moment, super setting them with leg extensions - blowing my mind, and my legs off the pain scale - no weights though, I don't think I could at the moment!!
