15 Mins Intensive Workout

Hey guys,

Here's the workout for this week. It is designed to train almost every muscle in your body: abs, hips, gluteus, shoulders, triceps. Here's how it goes and check out the video below for more explanations

The Workout

3 rounds: 5 exercises x 1 min 
AMRAP (as many reps as possible)
Aim for no rest

Sequence of the exercises and muscles trained:

1. Eights - arms

2. Squats - legs, gluteus

3. Shoulder-touch plank - shoulders, abdominals

4. Triceps dips - triceps

5. Touch-toes - abdominals

Equipment needed:

A weight to hold with both hands
Exercise mat

New HIT workout you can do quickly at home for free

Hey, guys,

Here's a new workout I made for you. The best thing about these workouts is that they are very quick and you can do them at home so they are for FREE. This means that you being in a good shape DEPENDS ONLY ON YOU. 

Here it is:

3 rounds, 3 exercises, 15 reps each exercises

Aim for no rest or as less rest as possible

Overheads (with a dumbbell/weight)

Triceps dips

Push ups with leg cross






In the video below there is modification of the push ups, in case regular push ups are too hard for you. So, choose your level and a good weight and start. Do not forget to always keep your back flat to prevent back pain and also to be able to workout different muscle groups effectively.

Enjoy your workout and post your scores! 

Love and smiles,

Introduction of myself + a really nice abs workout!

Hi everybody,
I just joined Lora's blog. We both decided that it will be cool for me join the blog so I can share my experience with you and help you as much as I can.
Oh and by the way... she's my sister ;)

So to introduce myself.
I'm training and competing in martial arts. Currently I'm training MMA, Muay-Thai and Grappling.
I used to train and compete in Karate-do for about 10 years.
Along with all that I have a 10 years experience in the gym, doing all kind of fitness workouts, crossfit, high intensive workouts, cardio, strength and explosiveness and so on.
That's it about me in short.

I will try to motivate you and help to progress in your trainings!

Now LET'S BEGIN with the first workout that I will give you today!

It will be specifically ABS workout!
Just to warn you that it might be a bit difficult for most of you in the beggining
This workout will help you to put some muscles on the abs.


ABS workout #1


1. Toe Touchers with weights - grab a 5-15kgs weight and try to touch your toes with it. Try doing 20 reps.
immediately after this do
2. Alternate Heel Touchers do 10-15reps at each side
3. Stretch for a minute and rest for another one
- repeat 2 more times

4. Scissors kick On Parallel Bars do about 10-15 reps for each leg by alternating them. Usually scissors are done lying on the ground, but I prefer them on the parallel bars :)
immediately:
5. Barbell Side Bend - grab the barbell, put no more than 10kgs on it and do 10 reps each side for
repeat for 3 more times.
6. Stretch for a couple of minutes

This workout is really close to the one I did the last time. However I do not stick to the same workout twice. I change it everytime. Sometimes I change the reps, sometimes I add or exclude an exercise or add more weight.

Here is a recent photo of my abdominals :)

That's it! If you have any questions do not hesitate!
Keep going Strong :)
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