Insane Total Core Blasting Workout!

For advanced lifters complete this circuit for 4 rounds in as little time as possible. 12 reps on everything.

My second circuit was not filmed:

-Twisting Decline Crunches
-Hanging Knee Raise
-Bench Seated V-Crunch

For 4 rounds as well! GO!

Nutrition Tip:

It is beneficial to have two different protein sources with each meal. That ensures that you get a more optimal range of all the amino acids needed. An example is turkey and eggs for breakfast.

Dragon Flag

Dragon Flag:

Popularized by Bruce Lee himself, the Dragon Flag is an intense and complete core exercise. Begin by laying down and holding on to something behind your head. Lift the legs and torso up until you're almost vertical and only the shoulder blades should be left on the floor. With a tight core, hold for as long as possible and slowly lower. Repeat

Push-up with Rotation to Burpee

Push-up with Rotation to Burpee:

Begin the exercise by performing a push-up, hold the core tight and twist the torso until one hand is straight in the air. Return for another push-up and then twist to the other side. Return again to push-up position and perform a burpee with a jump. Repeat.

NOTE: This is a great exercise for Intermediate to advanced lifters. It works the whole body and is great for getting the heart rate up.

How To Do Proper Pull-Ups

How To Do Proper Pull-Ups:

In light of the growing popularity of swinging pull-ups, I decided to blog about what I consider a real pull-up to be. A pull-up without any swinging motion is called a dead-hang pull-up and is much more difficult to do. Swinging the body uses momentum to help with the exercise and the intended muscles (lats) don't get activated like they should. TIP: If you can't perform a pull-up without swinging than begin with cable lat pull downs, or an assisted pull-up machine.

TRX Single-Leg Squats

This is a great TRX exercise to try and can be moderate to high intensity depending on how much you use your arms. Stand on one leg and hold the TRX with arms extended out and lower yourself keeping your weight on your heels. Push through the heels and come up. Repeat.

Bag Slam to Burpee

Bag Slam to Burpee:

This exercise is an awesome calorie burner and sure to spike that heart rate! Begin by picking up a medicine ball or sand bag (as used in this video) over your head and slam it down with as much force as possible and drop down for a burpee. Repeat as quickly as possible.