New Year, New You, it's time to be proud of yourself!

More Bodyweight bodybuilding.

It's a New Year, and I know a lot of people have made promises to themselves, and their friends and familes regarding the changes their going to make in 2010. I also know most people fall back into old habits, and old excuses a lot sooner than they think. I'm no exception I've done the same thing myself, but what does REALLY help, is making sure you're goals are CLEARLY DEFINED, and I mean on the plus and minus side. Let me give you an example, lets take losing 10lbs. Ok on the good side what will happen if the average person loses 10lbs.

GOOD SIDE (aka Why to change)
More energy
Look younger
Feel younger
Healthier joints
More confidence
Longer Life span
Be able to fit into those old clothes again
Inspire others to do the same

BAD SIDE (aka if you don't change)
Lowered self esteem
A feeling of failure
Less energy
Less Confidence
Shorter life span
Look older
Bad habits will probably add to more weight gain (If you've been gaining you'll probably keep going until something stops you)
Buy bigger clothes with continued gain
Inspire others to do the same


Now I think when you look at a decision like that, wether it be losing weight, smoking, or even simple stretching, you get a much clearer picture. Looking at what you're going to get out of it, and the horrible fate you're going to save yourself from. I think that gives you that extra bit of gas to get the job done. I know it does for me, I hate falling on my face, it's embaressing. Thats one of the reasons I always tell as many people about one of my competitions as soon as I find out. Knowing that thier rooting for me, and in some rare cases rooting against me gives me a constant boost of energy, it's what I think pride should truly be used for. To push yourself to improve more, and to stop accepting the way you are as the way you should be.

I've got some goals for 2010 I'm trying my damdest to keep and one of them is sharing more of what I know. I want to give you whatever tools I can t0 make those changes towards a new stronger, happier, more energized you. So expect a lot more of me in 2010 than you saw in 2009.


Go push yourselves and be proud of it!



Warm-up (30 seconds per exercise) – 10 minutes
• Jumping Jacks
• Prisoner Squat (hands behind head)
• Plank-to-Pushup
• Cross Crawl (Standing: Left elbow to right knee, Right elbow to left knee)
• Halo (Hip circle with arms extended above the the crown of the head)
• Shuffle (go into a squat, step out into a sumo squat bring the opposite leg back to a regular squat and repeat)
• Rest 1 minute before repeating 1 more time.

Strength Circuit (30 seconds per exercise) – 5 minutes
• Pushups
• Split Squat (30 seconds per side)
• Rest 1 minute before repeating 1 more time.

Big 5 Conditioning Circuit (30 seconds per exercise) – 10 minutes
• Overhead WoodChops
• T Pushup
• Prisoner Squats
• One legged dead lift (30 seconds per side)
• Side Plank (30 seconds per side)
• Rest 2 minutes before repeating 1 more time.

Water Break – 1 minute
Depletion Circuit (30 seconds per exercise) – 10 minutes
• Side-to-Side Jumps
• Pushup
• Y-Squat (arms extend overhead into a Y)
• Cross-Body Mountain Climber
• Diagonal Lunge
• Jumping Jacks
• Rest 2 minutes before repeating 1 more time.

Water Break – 1 minute
Total Body Abs Circuit (30 seconds per exercise) – 5 minutes
• Grasshopper Pushup (kick the leg across the body as you go down)
• Plank on 1-Foot (30 seconds per side)
• Pikes (From the pushup position hop both knees in to the chest and back out to pushup position)
• Rest 1 minute before repeating 1 more time.


Cool-down, Stretching & Water Break

More Bodyweight Bodybuilding and Fat cutting

Here's another great workout

It's a tough one but that's what makes it great.


PART 1
20 crazy jacks aka
(20 jumping jacks, 20 scissor jacks, 20 twist jacks, 20 pretzel jacks)

10 T pushups with a kick
10 judo pushups
10 diamond pushups

20 forward alternating lunges
20 side alternating lunges
20 reverse alternating lunges

10 jump squats

REPEAT (rest as short as possible)

PART 2
10 spider pushups
20 tucks (from pushup position jump you feet into your chest and back to pushup position)
50 cherry pickers
30 bicycles
30 reverse bicycles

10 crazy jacks (10 of each so 40 total)
20 tuck jumps

REST

PART 3
10 burpees with a pushup
10 walkouts with a pushup
20 jump lunges (start in the forard lunge position, jump and switch legs)
40 dips (use a coffetable or chair)
30 leg raises
20 reverse bicycles
50 bridges (back on the ground just explode your hips straight up)
20 v ups


REST
THEN REPEAT PART 2 AGAIN

PART 2
10 spider pushups
20 tucks (from pushup position jump you feet into your chest and back to pushup position)
20 twist squats (each time you turn 180 degrees = 1)
50 cherry pickers
30 bicycles
30 reverse bicycles
10 crazy jacks (10 of each so 40 total)
20 tuck jumps

http://www.dc-athlete.com/videos.htm

Super Cardio and Abs workout in 7 minutes

Workout of the day: CARDIO, Abs, Lower back/Core, and Shoulders
Stability ball alternating chest press 30 seconds
Accordion walkout x15
Mountain climbers 30 sec
Hip turns x20
Leg lifts x10
Windshield wipers x10
Dumbbell woodchop x10 each side
Crazy jacks (Jumping jacks, Scissor jacks, twister jacks, pretzel jacks) x10 each
Dual dumbbell/kettlebell swing x15

Each cycle should take you 7 to 8 minutes. I suggest beginners go for 2 with a 3to 4 minute break in between, those who've been doing a program go for 3 to 4 and the advanced go for 5 sets with 3 to 5 minute breaks.

ENJOY!!!

Full Body Workout Circuit

14 Gladiators
20 renegade rows
30 thrusters
20 windshield wipers
20 leg raises

Make sure you do a warm up first go for 2 sets if you're just starting out, 3 sets if you feel funky, and 4 or more if you want to go nuts

Functional Training Vs Bodybuilding

The difference between functional training and bodybuilding

or

Why I do what I do ;-)

The EXPLOSIVE NINJA BOOTCAMP WORKOUT!!!

My Favorite Calorie Calculator

Have you ever wondered how many calories you're burning an hour? I'm not the type to count calories daily but I do like knowing what exercises or activities are going to give me the most bang for the buck. So check out this incredible calorie calculator. It gives you the calories burned on 222 different activities like skiing, running, wrestling, playing football, weight training, and even things like doing house work or yard work, watching tv, and even how many calories you burn while sleeping.

This is a EXCELLENT tool i hope you try it out

http://primusweb.com/fitnesspartner/jumpsite/calculat.htm

The I don't know where to start Workout

Just a quick and simple or long and hard workout practicly anybody can do anywhere

for videos of Most of the exercises just go here
http://www.dc-athlete.com/videos_bodyweight_exercise.htm

WARMUP PART 1
jog/walk 5 min

WARMUP PART 2

high knees 10 seconds (speed determined by health aka don't kill yourself it's a stretch)
butt kicks 10 seconds (speed determined by health aka don't kill yourself it's a stretch)
jog 10 seconds (take 20 if you need it)
repaat high knees, butt kicks and jog 4 times times 4

ACTION TIME

10 forward alternating lunges (Left, Right, Left, Right)
5 judo pushups (alternative is 5 down dog/cobra to updog)
8 T pushups (alternative is rotating from the plank postion into the T position on both sides)

10 jumping jacks
10 scissor jacks
(Rest)

10 walkouts with a pushup and a overhead extension (if you can't do the pushup then just walkout to plank and back to your squat postion and standing)

10 alternating reverse lunges

10 hops side to side
10 hops forwards and backwards

10 pushups (alternative is pushups on your knees)
20 mountain climbers

10 windshield wipers
10 leg raises
10 cherry pickers
20 ankle grabs
10 windshield wipers

10 jumping jacks
10 scissor jacks
(rest)

1x To start off
3x If you feel comfortable
5x If you feel tough
8x Just to be crazy

Gina Carano vs Cristiane "Cyborg" Santos

Do to populer demand

Elite Strikeforce fight between
Gina Carano vs Cristiane "Cyborg" Santos
For the 145 womens title

Chris "Cyborg" Santos Workout

WOW

Now thats Intensity!!!

Womens MMA Star Chris "Cyborg" Santos working out right before her strike force bout with Gina Carano for the title

Chuck Lidell To star on Dancing With the Stars

Chuck Liddell prepares to go “Dancing With The Stars”By Thomas Gerbasi

It won’t be Tito Ortiz,


Chuck Liddell Fighter T-shirt


Related Products
Liddell vs. Ortiz DVD Set / Chuck Liddell Iceman T-shirt
Liddell vs. Couture Trilogy DVD / SignatureT-Shirt Combo Set
Chuck Liddell Fight T-shirt
Liddell vs. Ortiz DVD Set
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The Spider’s Web: Light Heavyweights

Rashad Evans, Wanderlei Silva, or Randy Couture in front of him, but on Monday, September 21st, when UFC Hall of Famer Chuck Liddell makes his debut on ABC’s “Dancing With The Stars”, the stage may have changed, but the intent hasn’t.

“I want to win,” Liddell told UFC.com. “I don’t like losing in anything, so I’ll work as hard as they’ll let me.”

“The Iceman” will join 15 other celebrities on the hit series, in the process becoming the first mixed martial artist to compete on DWTS. But Liddell, the sport’s first true crossover star, is comfortable with being an ambassador for MMA, and looking forward to having some fun in the process.

“I’m gonna go out, be myself, and show what kind of people we do have in this sport,” he said. “I’m sure the reaction will be mixed (among fight fans). My friends are gonna be excited and I’ll never hear the end of it because they’ll make fun of me, but it should be fun and I think everyone will like it.”
......

http://www.ufc.com/index.cfm?fa=news.detail&gid=21955

Hajime No Ippo THE BEST DAMN SHOW EVER!!!