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Crunch Pulldowns For a Great Six-Pack
Two Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power
Seated Les Raises - A New Approach To An Old Favorite
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The Best Ab Exercise You Never Heard Of

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Build 3-Dimensional Abs In 2010
The Effectiveness Of Sand Bag Training For Abdominals
How To Get 6 Pack Abs & Lose Stomach Fat
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Old School Workouts To Develop Granite Hard Abdominals
The 3 Best Abdominal Exercises that Are Not Abdominal Exercises!
2 Challenging Exercises For Powerful Rock Hard Abs
How To Get Six Pack Abs Using Neglected Cable Exercises
Attack Your Abs With These Underground Power Moves
Killer Abs At Home In 12 Minutes

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Punch Proof Abdominals: How To Get Abs Like A Pro Boxer
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Ask the Ab Guru
Prone Swiss Ball Rolls For Developing Strong Core Muscles
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The Truth About Ab Machines
Core Training: Legit or Just The Latest Fad?

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Concurrent Muscle Gain & Fat Loss: Is It Possible?
The Amazing Abdominals Mistake
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Amazing Abdominals With Bodyweight Circuits
By Craig Ballantyne, MS, CSCS

Imagine you’re stranded on a desert island with no equipment, no machines, and no weights.
Now how the heck are you going to train for amazing abs to show off when that rescue boat finally comes ashore?

Or more practically, what if you are stuck in a hotel room, or worse yet, a relative’s house where they have no equipment and barely any room, but you still want to do a workout? What can you do?

Great Abdominals

The only thing you can do is make the most of what you have – your bodyweight. But can you really burn fat, build muscle, and work your abs with only bodyweight exercises?

You better believe it. I was recently challenged by another personal trainer to “whip them into ship” using only bodyweight exercises. They didn’t believe I could do it.

But I told him, “These bodyweight exercises are going to kick your butt, and when you wake up tomorrow, you have to promise me you’re not going to be mad at me because your muscles are screaming at you, okay?”

He laughed. He didn’t believe. So I put him through a Turbulence Training Bodyweight Cardio Circuit.

Now when putting together a “Desert Island Bodyweight Cardio Circuit”, it goes like this. It starts with a fast, dynamic bodyweight exercise as part of the warm-up process. This is followed by an easy bodyweight squat and an easy version of the pushup (depending on the client’s strength levels).

After those 3 warm-up exercises, we’re ready to move into the tough stuff by doing a single-leg exercise, then an upper body exercise, another single leg exercise, and a total-body ab exercise. Then it’s time to cap-off the circuit with a powerful total body exercise.

I always use that 8 exercise template for advanced bodyweight cardio circuits. Here’s the exact circuit my personal trainer friend went through to become a believer in bodyweight exercises. (NOTE: This workout isn’t for beginners!)

1) Jumping Jacks – 30-60 reps
2) Prisoner Squats – 20 reps
3) Close-grip Pushups – 20 reps
4) Jumping Lunges – 6 reps per side
5) Spiderman Pushups – 12 reps per side
6) Prisoner Walking Lunges – 15 reps per side
7) Mountain Climbers – 15 reps per side
8) Burpees – 10 reps

He did these 8 exercises as one giant circuit with no rest between exercises. Then I gave him one minute of rest before he repeated this circuit 2 more times.

When he finished, I asked him if he wanted another round. “No mas”, was his reply. His shirt was soaked, his heart rate was elevated, and his body fat was burned – just as well as any cardio machine could do it.

About Craig Ballantyne

Craig Ballantyne, CSCS, M.Sc., is one of the top Strength & Conditioning coaches in North America. He trains athletes and executives in Toronto and is a member of the Training Advisory Boards for Men's Fitness and Maximum Fitness magazines. Craig's fat loss and workout tips are featured every month in Men's Fitness and Maximum Fitness, and in numerous on-line newsletters. Craig’s trademarked Turbulence Training workouts and comprehensive workout manuals are featured on his website

About Craig's Trademarked "Turbulence Training System"

Turbulence TrainingMen’s Fitness magazine and elite personal trainers are calling Turbuelence Training the most effective fat loss training system in the world. Craig Ballantyne’s workout programs are ideal for busy executives, students or parents with young children. In just 50 minutes or less, three days per week, you can get leaner, stronger, fitter and more muscular with a total strength and cardio workout, and you can even do it in the privacy of your own home. No fancy or expensive machines are needed since you can do so many of the exercise with your own body weight. To learn more, click the link below:

Fat Loss Transformation Program

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