Here is a top advanced exercise session you can use that uses your whole body including a highly intense stomach muscle exercise session. If you are looking for an intense exercise session and have been exercising for a long time this is a top exercise session to use, but even if you are not up to a exercise session of this manner yet you can still try it with some alterations.
This exercise session is exellent for use with groups of elite professionals for example, the police, fire fighters or soldiers looking for exercise sessions to train their whole body in an intense exercise session to work towards PT testing. This exercise session could also be used by people looking to break through a plateau or to do something different to take their fitness to a new level.
The following exercise session doesn't pull any punches it uses highly intense bodyweight exercises and only advanced trainers should try this exercise session as shown. Beginners can still try a exercise session like this but you may need to use alternate exercises which you can do with good control, as attempting an exercise to advanced for your body to control puts you at a high risk for injury. If you have been exercising for a while but are not yet up to this standard you can use the same program structure but just do fewer reps of the exercises you find difficult, or swap in a different exercise if you can’t control an exercise.
The program uses whole body exercises and high intensity which means you need to keep the rest periods short. If you are altering this exercise session you can use longer rest periods and if you are using different exercises attempt to use multiple joint full body exercises where possible.
This exercise session doesn’t really need equipment, its all bodyweight based exercises, but you can swap some in where you like.
Be sure to warm up with some star jumps (or Jumping Jacks), skipping or some jogging for about 5 minutes.
Perform this exercise session in a circuit format, meaning move from one exercise to another with limited rest, you can use up to about 10 seconds rest between each exercise, you will do 3-5 times though the circuit in the session. To make this exercise session easier use more rest between sets first then if needed you can take small breaks between exercises, as you get fitter be sure to take less rest to keep the exercise session challenging.
The circuit goes as shown bellow:
1. stepping lunges 6 steps up and 6 steps back
2. power pushups (clapping when you push up) - 10 reps
3. squats bodyweight only - 12 reps
4. mountain climbers for 30 seconds
5. Squat jumps - 8 reps
6. Lying leg thrusts (abdominals) on floor - 12 reps
7. Lunge jumps - 6 reps to each side
8. Side hold 30 seconds one side, then 30 sec opposite side
Rest for 2 min after each round, repeat this circuit 3 to 5 times
If this exercise session doesn’t get your blood pumping nothing will. Enjoy.
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