Tag Archives: six pack

Quick Routine To Strengthen Your ABS – Level Medium

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Strengthen Your ABS with This Routine – Level Medium Did you think my videos can help you ? Subscribe to stay updated This ABS workout is only 3 minutes but it features some hard exercises.

I would not recommend this to people that are just starting out because you will most likely perform these with poor technique due to lack of abdominal strength.

If you’re a beginner head over to my channel – playlists – beginners abs workout. If you have any questions about fitness be sure to let me know and I will answer those

Ideas for upcoming videos are welcomed.

Exercises Used:

Starfish Crunch

Scissor Catches

High Crunch

Hold Elbow

Plank Hold

Mountain Climbers

V Ups


Very Challenging ABS Workout At Home – 10 Exercises – 5 minutes – 6 PACK!

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Very Challenging ABS Workout At Home – 10 Exercises – 5 minutes – 6 PACK!
Make sure you tell me how many rounds you have done in the comments – whoever does the most rounds wins!!
Subscribe if you did find value in this video!

This Abs Workout At Home is not designed for beginners, if you have some background in training and consider your core to be strong then this workout is definitely for you. Make sure you’re performing each exercise with the correct form that means you should maintain the motion of an exercise for the entire duration for example in a plank position you want your body to be straight as soon as your hips start dropping stop the exercise.

Best thing to do is perform as many perfect reps as you can, rest and resume to get a couple more in. You can do this workout anywhere you please in the park, at the comfort of your home or in the gym! Get one of your friends to do it with you!


Exercises Used:

Crunch Kicks Outs With Clap Inbetween
Leg Raise Circles
Plank Jacks
Supported V Ins
Side Plank
Side Plank
V tuck Kick Outs
Plank Walk In & Out
Crunch Ins & Outs
Crunch Ins & Outs 90 % In KneesKiller ABS Workout outine

Common approaches to dieting that may lead to failure

Common approaches to dieting that may lead to failure

People that go on a diet usually will take the all or none approach which is not the best for making a behavioural change. We all have habits and some habits are bad and some are good. It’s near to impossible to change all your bad habits for the good over night. It’s much wiser to go for a small change, one that you’re ready to tackle for example drinking water and cutting out sweetened drinks, sodas & juice. After you have successfully established a new habit and proved to yourself that you can do it, pick a next one for example avoid skipping breakfast.

Some common behaviours:

Changing the entire diet into foods they don’t like – lets face it how long can you maintain eating stuff that you hate… a day?

Starving which only leads to unhappy life and binge eating – you can still enjoy food and be healthy at the same time.

Giving up after a while due to confusion – like with anything in life you need to educate yourself to get a better understanding, without the right knowledge the thought of healthy eating can be overwhelming which is totally understandable.

Change is possible you just got to believe and follow through, stay strong people!

What other things will people going on a diet do? Share your thoughts

4 Random Gym Mistakes that you might be doing!


1.Training partners

Training partner should not be someone that distracts you, the only time you should train with somebody is when you know the other person pushes you to do better and just gets on with it. Avoid having bad training partners and most importantly don’t be one of them. I personally love training with other people because there is always something new to learn!

2.Performing the exercises wrong

Performing your exercises wrong is not only a bad way to get stronger but also it increases the chances of an injury, if you have a mirror USE IT! When you just assume you doing an exercise correctly you might find yourself having muscular imbalances in the future, just like I did and it took a while to get it sorted out. Bottom line is, you owe it to yourself to get the right technique into your training right from the beginning.

3. Consistency

Consistency is the key and that goes to any area of your life. If you workout for 2 weeks and then you stop, you will never achieve results great enough to keep you motivated. Make training a part of your everyday life, increase the intensity and duration little by little. You don’t have to start with 2 hour sessions right of the bat.

4.Commit and execute

Some people are committing to a workout and they quit after 30 minutes of being in the gym. I’m not saying you can’t get an excellent workout in 30 minutes. I’m talking about people that go there for 30 minutes and do 1 half hearted set every 5 minutes while talking to their mate on the phone. When you’re in the gym, you’re in the gym. Give it all you got!

Check out my Youtube Channel for bodyweight workouts! I’m sure you will like it

Torn Callus? Here is what you can do next time it happens!…

Torn callus

How are the calluses formed in the first place ?

You will have callus if you start doing anything that will involve pulling yourself up or holding a barbel that pulls you down. Any friction or force that your hands will have to deal with will make the skin toughen in certain areas of your palm usually in 3 main places , middle of the fingers just at the top of the palm and in the middle of the palm. The callus that are exposed the most are the ones in the middle.

Usually the callus by themselves won’t cause any major problem they might hurt a little bit but you will get use to it after a while. They start to become a problem when they grow to big or when one of them rips. There are certain procedures to help you deal with those problems.

When you rip a callus what should you do?

There are several options that you can go with , pick the one that you think will be the best. What you chose to do is in your hands.

First option is to rest for around 4 days just letting the wound heal. This is a great option since you will minimize the risk of the area getting infected and possibly avoid “sloppy workouts”. Ignoring the possibility of an infection is not the wisest thing to do, you might end up taking more days off then if you would just let yourself rest and of course minimize the pain that’s associated with that.

Second Option is to train through it without doing the pulling motion what I’ve found is that whenever I rip one of my callus I can focus more on pushing exercises like, planche pushups, dips and handstands. Keep in mind that it’s best to wrap your hands with a rock tape which will essentially work as your 2nd layer of skin and then put a glove on the top of that to protect the wound completely. This will minimize the risk of an infection and ease of the direct pain.

What to do after you rip your skin off

After you rip your skin you ideally want to stop the workout and go to the bathroom and wash the wound in the hot water, it will burn a little. Then pat and dry the wound, next thing you will need to do is get rid off that excess skin on your palm, don’t rip it right away because it usually creates a bigger rip then it is and it’s going to hurt ever more. Grab your self a pair of small scissors or a nail clipper and cut off the skin as far as it’s possible, best to remove all the dead skin. After the wound starts healing, you will want to grind down the rest of the dead skin that’s left on the with a callus shaver, pumice stone or a nail file. Keeping the skin moisturized will speed the healing process.


3 Reasons Why People Fail At Weight Loss

Weigtt loss

3 Reasons Why People Fail At Weight Loss

Trying to change to many things at once!

A common mistake is trying to change everything at once, you know it doesn’t work so using the same method will have the same results. You have to take it slowly for example in the first week you will get rid of sodas and just drink water, seem more reasonable right? If you can stick to that, add another change and keep doing that until you reach your goal. Make sure these changes stay with you for your entire life not just for the period of losing weight, being healthy is your duty.

Being hungry

In order to lose weight you will have to go on a calorie deficit meaning you need to consume less energy then you’re expending. That can mean you will feel more hungry then usual which can lead to being moody, demotivated and feeling like you want to give up. There is a way around that, if you really take your healthy eating seriously and consume good carbs, good fats and protein you will not only feel full and energized but you will also lose fat. When you’re about to give yourself a treat like a chocolate bar think about how long is that chocolate bar going to fill you up for? Eating bad food is usually associated with looking for “quick fix” when you feel hungry. After having a good quality meal you will not be as keen to eat that chocolate as you were before.

Going after what sounds good

This one is especially bad for your self esteem if you’re falling for the quick fix, 1 pill a day, 3 minutes a day to flat stomach or whatever it is these days you will most likely be left with unsatisfying results and feeling disappointed. It’s not your fault, you just got fed the wrong information. Getting fit and healthy is a process and not a “job” or a “project” that lasts for 2 weeks, it’s a commitment to love your body day in and out. If you truly love yourself, taking care of your body should not be a problem. I think that what these companies advertise is actually lethal for the person trying their product because at the end of the so called life changing plan you feel worse then before and you will find yourself putting the weight back on right away after you done with it.

You can also check out my YouTube Channel for home workouts! @Bar Techniques


Insane 6 Minute Fat Burning Legs Workout (Follow Along)

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Follow Along – Insane 6 Minute Fat Burning Workout For Legs
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Exercises Used:

Squat + Reach To the Side
Touch the Floor + Jump
Jump with a turn + 2 Body Twists
Double Lunge Backs
Pretended Skipping Rope
Cross Lunges


What is circuit training?

Circuits are amazing for anybody that wants to lose fat, increase stamina & get stronger at the same time. Busy individuals that don’t have time to work on each body part for an hour a half will find this method of training especially beneficial & entertaining. Hitting 3 rounds of well balanced 12 exercise circuits 3 times a week will guarantee amazing results.

I would recommend using a free app “Interval Timer” which allows you to set your intervals to your desired time. You may choose to do 3 rounds at 30 seconds or even gradually increase the timing on each round to make it more challenging.

The bottom line is, try not to rest between exercises until the round is done. If half way through an exercise you feel that your form is getting worse, for example you’re performing an elbow plank and your hips start to drop, stop and resume the exercise after a while. Performing exercises with bad form may lead to injury… be careful