10-15 Minute Bodyweight Program You Can Do Anywhere (My Personal Training Clients Use This Program)

This is a great program you can do pretty much anywhere, you don't need any equipment and it's perfect if you are away and want to do something but aren't sure what or maybe even how.

But 10-15 Minutes? Is that enough? Try this and then let me know... I do these in my own training with various exercises and by the last set I really am counting down the seconds.

Try the following circuit, no rest in between each exercise but rest after completing 1-5 and repeat as specified below :

Circuit
1. Alternating Lunges (10 Reps each leg)
2. Pushups (from knees of full body for 10-15 Reps)
3. Body weight Squats (10-15 Reps)
4. Prone Hold/Plank (30 Secs-1 Minute)
5. Supine Hip Raises (10-15 Reps)

Repeat and Rest Periods
Complete 1-5 then rest for 60 seconds
Complete 1-5 then rest for 45 seconds
Complete 1-5 then rest for 30 seconds
Complete 1-5 then rest for 15 seconds (last set is OPTIONAL to start with)

The repetition ranges (Reps) are there for you to progress as you get fitter and stronger. For example, start with the low range ie. 10 Reps, 30 Secs and see how you feel once all sets are completed. Depending on your level of fitness the final set is optional and trust me when I say it does get pretty tough, but go at your own pace and progress appropriately.

You can substitute other exercises if you prefer or make up your own as this format can be expanded to suit any style or body part.

Try YouTube if you need help with technique on any of these and even for similar workouts as there are plenty to choose from. I use it constantly for ideas and my own training.

Any questions, fire them our way and will be interested to hear any feedback/comments when you get around to trying it out.

Exercise, Stretching and Flexibility Resource For Personal Trainers

ExRx.net (Exercise Prescription on the Net) is a free site and resource which I found recently that contains some of the best stretching information that I have seen anywhere. It covers strength training, balance, flexibility and too many topics to fit on this post. This is an excellent resource for personal trainers, personal training clients, gym members, etc.

If you have a particular area where you need more flexibility then simply go to the Exercise and Muscle Directory, select the body part either on the left or right and then view the stretches for the desired muscle or body part (stretches are displayed on the right).

There is also some basic but excellent information on their Stretching and Flexibility page. As a general rule hold each stretch for 20-30 seconds repeating 2-3 times, on each side if applicable, making sure not to "bounce" in and out of the movement.

This is an example of the format:

Straight Arm Chest StretchStraight Arm Chest Stretch

Instructions

Preparation
With arm extended, position hand on fixed structure shoulder height.

Execution
Turn body away from positioned arm. Hold stretch. Repeat with opposite arm.

Comments
Upper chest becomes more stretched with elbow lower. Lower chest and pectoralis minor become more stretched with elbow higher.

Muscles
Target
* Pectoralis Major, Sternal

Other
* Pectoralis Major, Clavicular
* Pectoralis Minor

If you have any questions, or need help with execution make sure you ask your trainer. Chances are good that there are some stretches or techniques we are not familiar with, but what we don't know we'll find out, test it ourselves and make sure it's appropriate for you.

Please feel free to send this link around to your friends, but most importantly use it yourself to improve your own flexibility.

The Truth On How To Train Your Abs From A Personal Trainer

The Truth About How To Get 6 Pack Abs"Six Pack Abs Revealed" is a straight forward guide from life time natural bodybuilder and highly respected author and trainer Tom Venuto.

"How do I get great abs" or "how to train abs" is still one of the most commonly asked questions in the gym today, and while you may not wish to achieve the level that Tom maintains year round, his information is without doubt some of the best and most truthful you will find anywhere.

His site Burn The Fat, Feed The Muscle is one of the most popular fitness sites on the web as well as his blog, which we constantly refer to and use for our own training and with personal training clients.

As a personal trainer I hear people asking this question all the time, not just to me directly but to others in the gym and more often than not the advice is incorrect. If you really want to know the truth about abs and how to get a 6 pack then this short guide will get you started in the right direction or help to fix some of the incorrect techniques you may have been using in the past.

It is my experience of many years of training that too many people are doing either too much ab training or doing the wrong exercises to get that highly sought after 6 pack we all want. The abs should be trained just like any other muscle but this can also depend on what you are trying to achieve, which is where most people fail because they are not sure if they want to simply tone and strengthen the core area or really build up the muscle. This is why it's so important to get good advice and you will be hard pressed to find many people out there who really tell it like it is.

This guide is only a short read and you can download it by clicking here. Enjoy and feel free to pass this onto your friends who may also need some similar advice.

I wish you well on your quest for 6 pack abs!