Category

Core Training

Best Core Exercises For a Flat Stomach

By | Core Training, Uncategorized

If you are looking for the perfect exercises for a flat stomach, you aren’t going to find it in just one, but if you create a well rounded core program that hits the 4 different ab muscles from all different angles along with the lower back, you will improve posture, decrease back problems and have a much tighter belly.

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This video is quite a few years old, but provides you with many different great core exercises.  If you still don’t have my Got Core DVDs, I highly recommend you pick up the dual set, that includes 8, 15 minute workouts on the ball.  These DVDs have helped thousands all around the world look and feel better for just $30 plus shipping.

Enjoy this video…

 

Fat Burning Partner Workouts

By | Cardio Workouts, Core Training, In-home workouts, Uncategorized

Exercise SHOULD be fun.  At least some of it.  When I look at designing workouts for my Fit Fun Bootcamps, MamaTone, and various DVD programs, I try my best to add some sort of element of fun.

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This morning myself and my 12 trainers kicked off our outdoor bootcamp season.  I forgot how amazing it feels to workout in the great outdoors.  We had some light mist and fog to deal with today, it had a “magical” feel at 5:30 AM 🙂

One way to make working out fun is to do exercises that require two people.  I have spoke many times about the power of a support team, but when you have someone else there to encourage you and to make things a little more difficult, you tend to work harder and laugh more.

Here is a video I filmed with two busy moms.  Each have had 5 kids, so please no excuses about not being able to get shape after kids, or finding the time.  You can read Jody’s full story in my book Fit Moms For Life: How to Have Endless Energy To Outplay Your Kids.

These 3 exercises can be done with another girl friend, your kids, or a significant other.  Try them out this week, and I bet you will share a few laughs and break a sweat. 🙂 Read More

How To Do A 1 Arm Pushup

By | bootcamps, Core Training, Uncategorized

Getting in position for the 1 arm pushup

I was teaching my MamaTone class yesterday and at the end of class when they were dead tired I had all the moms max out on the number of pushups they could do.  Most of these moms have been super consistent for anywhere from 6 months to 3 years with me, and the average number of pushups was over 30 and Laura was able to get 75 good pushups.  These pushups were of course on their toes, since I don’t really consider pushups on knees to even be pushups.

So for many of you (especially those of you who are paying clients through my Fit Fun Bootcamps, MamaTone, and DVDs) pushups are pretty easy and boring.

Bottom position of the 1 arm pushup

More recently I have been getting requests to help you learn how to do one arm pushups, the ones you see in the movie Rocky.  I have worked a little bit recently with my clients to do 1 arm pushups and many of them can do a couple of them with perfect form.  So I wanted to make a video talking about how to train to be able to do a 1 arm pushup and the technique that is involved.

Give the 1 arm pushup a try and let me know what you think in the comments section below.

5 “Weird” Fat Burning Exercises

By | bootcamps, Cardio Workouts, Core Training, Lowerbody toning, Uncategorized

I thought I would go back into my vault of close to 400 youtube videos and share with you a few of my favorite fat burning exercises.  These videos were taken in Chicago with my friend and fellow trainer John Hall.  At around 45 years old, he is a great example to me what a body can look and perform like twenty years from now.  He practices what he preaches, and I enjoy working out with him.  I hope you enjoy these videos and learn some stuff and be entertained.

1.  Walrus:  This is great for core, back, and triceps.  It is also great to have your kids do if you want your floors to be cleaned.  🙂

 

2. Killer leg hops:  This shows that I neglect my legs a little too much.  But you don’t have to have rings to do this one, just jump in and out or for your kids draw circles in chalk on your driveway.

 

3.  Alligator Crawls:  These are pretty hard and advanced, but to make it easier don’t bend your arms as much.  Whenever I go to schools to teach bootcamps to kids I always have them do this exercise and they have a blast doing it.

 

4.  Hamstring Falls:  This is one of my favorite exercises I have my personal training clients do.  I haven’t found another exercise that gets the hamstrings as well as this one does!  Fit Fun Bootcampers, don’t be surprised to be seeing this one soon!

 

5.  Burpees with weighted med ball throw:  This one gets the heart rate up like very few other exercises.  I realize this isn’t very practical if you are trying to do this at home.  A ball like the one I was using probably costs $60 and most don’t have a wall that is tough enough to throw against.  But you could do this with a partner and do a chest pass to them, or use a basketball.

 

If you have enjoyed these exercises that you can do at home with little or no equipment, I encourage you to check out my partner workout DVDs called Ultimate Buddy Bootcamp, or my Buns Guns Back and Shoulders DVDs.

 

Click the image to learn more about the Buns Guns Back and Shoulder DVDs

Click the image to learn more about The Ultimate Buddy Bootcamp DVDs

Bad Day at Black Rock?

By | Blog, bootcamps, Cardio Workouts, Core Training, Uncategorized

Posted by Roger, a contributor to this blog.

It seemed like an uncomfortably warm night last night. My wife and I watched the movie Tales of the Crypt (1972), not to be confused with the HBO series, before heading to bed. I love old ’70’s B-movies from my youth. They used to show them at the local drive-in but I suppose now they are direct to video. However, I digress. The warm air or humidity didn’t make for great sleeping weather so we were up for a bit. When I finally fell asleep I knew it would only be a short time until 4:30 am came along. Read More

30 minute workout you can do anywhere

By | Abdominal Training, Blog, Cardio Workouts, Core Training, In-home workouts, Lowerbody toning, Uncategorized

 Post by Katie C., blog contributor

Before I started bootcamp, if I only had 30 minutes to work out (or even if I had more time), my default activity would be running.  Now that I’ve been doing bootcamp for almost a year, I’ve learned the importance of incorporating strength activities and am a fan of circuit workouts. Here’s a 30 minute circuit workout that I’ve adapted from iVillage.  It’s a great way to get in a good workout anywhere without any equipment.

1.  Warm up with 8 minutes of cardio (running, jumping jacks, etc)

2.  Do one minute of jungle squats 

3.  Do one minute of push ups

4.  Do one minute of reverse V lunges

5.  Do one minute of modified chair dips

6.  Do two minutes of cardio (any combination of jogging in place, butt kickers, squat jumps, snowboard jumps, etc.)

7.   Do one minute of ab exercises (any combination of front planks, bicycles, Russian twists, etc.)

8.  Take a 30 second break, then repeat steps 2 through 8 two more times.  Your 30 minute intense workout will be done before you know it!

11 Fat Burning, Muscle Toning, Tummy Tightening Exercises

By | Abdominal Training, bootcamps, Core Training, Lowerbody toning, Uncategorized

We had a great time with our Saturday morning outdoor bootcamp kickoff.  There were 90 positive and hard working bootcampers that came out and worked hard, burned calories, improved their cardiovascular fitness, strengthened their core, toned their muscles, and met tons of new people.

One of my highlights was the potluck that we had afterwards.  Great food and community building.  I met so many amazing people, but I wanted to give a couple specific shout outs.

1.  I will keep this anonymous, but a husband of one of my bootcampers pulled me aside and wanted to thank me for this program and how amazing it has been for his wife.  She not only has lost a couple sizes, but their relationship is better, she is more positive, happier, confident, and more adventurous.  I think he summed it up quite well, the benefits of a program based on strength training, burst training, proper nutrition, and community.

If you don’t have this type of program in your area, start your own Fit Moms For Life group up.

Also a shout out to Crystal who came back from Chicago for the workout.  She started Fit Fun Bootcamps 17 months ago, and recently moved back to Chicago.  She has lost 102 lbs.  I didn’t even know she was there until the end of the workout after someone told me.  I didn’t even recognize her!

 

Ok, not a good pic with the lighting, but some of our great trainers

Finally I want to thank all my amazing trainers for being there.  We had 9 out of the 14 trainers there volunteering their time and energy.  I couldn’t do what I do without you!

Enjoy the video, hopefully you will pick up on some new moves to try at home.

-High knees

-Side shuffle

-Squat jumps

-Sprinting up hill

-Dumbbell swings

-Side lunge with db

-Bicycles

-Front plank

-Side plank

-V sits

-Scorpion pushups

 

 

At-Home Pre-summer abs/shoulders exercise

By | Abdominal Training, Core Training, In-home workouts, Uncategorized

If you started pulling out your summer clothes last week (only to sadly stick them far back in your drawers again today), then you will want to start doing this move.  The warm weather WILL be here soon!   Walking Plank:  put your feet on the couch (curl toes under), hands on the floor in a push-up position.  Walk your hands and feet 4 steps to the right and then back to the left.  Pull in your belly. Make sure you can hold plank on the floor in good form before trying this one.  You’ll feel it in your abs, gluts, and deep in your shoulders.  Repeat 6-8 times, 3/week.

How To Get a Flat Stomach After C-Sections and Pregnancy

By | Abdominal Training, Core Training, Uncategorized

If you are new to this website and are interesting in getting regular tips on exercise, nutrition, and motivation, be sure right now, to enter your name and email in the boxes to your right, and receive a free insiders report!

It goes by many different names:

-Muffin top

-The pouch

-Rolls

-The belly

-Belly bulge

Whatever you want to call it, attaining a flat stomach for a mom, is one of the most physically desirable changes.  You love your bundle of joy, you just don’t like what he/she did to your body. 🙂

So how do we attack this belly?

There are many different components that need to be in place for you to reach the goal of a flat stomach.  The main ones are; nutrition, strength training, burst training, and core training.

I don’t want this post to be too long, so I am going to just stick with talking about strengthening the core today.

I want to start with this one, because ab muscles are completely destroyed after a C-section, and even to some degree pregnancy in general.  A week core doesn’t look good, but more importantly, it makes you susceptible to lower back problems.  Lower back problems are the LAST thing that a mom can afford to have.

Instead of focusing on crunches, which will most likely make the abs even worse and lead to even more bulging of the belly, I teach my moms that it is what is on the inside that counts. 🙂  All joking aside, it is the deep core muscles that play the biggest role in a strong, safe back, and a stomach that looks good.

The video above shows my favorite ab exercises to do that target the inner most abs, the ones that really count. 🙂

Chances are if you have been part of this website for awhile, you already have my Got Core DVDs, and have seen awesome results with them.  But maybe you are new to the site, or for whatever reason, you just haven’t made the small investment in these DVDs.  I have received testimonials from people all around the world who swear by the Got Core workouts.

The secret behind the workouts are twofold.

First there are over 50 exercises that are included, and many of these exercises have subtle ways where we tweak the movements to make them even better.  So you are hitting the core, and much of your body from literally hundreds of different ways.  One of the keys to any exercise program is variety and challenging the muscles from different angles and positions.

The second secret is that there are 8, 15 minute workouts that are included.  So you start off at level one, and slowly build to level 8. Progression is necessary, if you did the same workout everyday for months and months, the benefits would diminish after about 6 weeks.

Oh and I guess there is a third secret, it is FUN!

Click add to cart to invest right now!

All you need to have at home is a stability ball which you can pick up for less than $20 at most stores.  These DVDs come together and normally retail for $59.95, but I want to make these available to you for just $29.95 (plus S&H).

How much is it worth to you, to reduce the risk of injuring your back?

How much is it worth to have a tight stomach?

How much is it worth to you to improve activities such as running?

If it is worth more than $29.95, click the add to cart right now.  We will send it to you within a couple of days.

If you have any questions about anything we talked about today, or if you have a minute to share your experience with the Got Core DVDs, please share a comment below using Facebook or the website comment box.

C-Sections and Core Muscles

By | Core Training, Fit Moms For Life DVD, Uncategorized

Hi!  This is Kim, one of Dustin’s contributors!

Before I get started today, I thought I would share a cool link to some very interesting stats on birth and pregnancy.  Click this link to check it out. ->-> http://www.popjolly.com/a-breakdown-of-birth-in-the-usa-1694

Two Hundred and Twelve Point Five………  I will never forget reaching that weight in my doctor’s office towards the end of the pregnancy with my first child.  I will never forget the look on my doctor’s face when he scolded me for not controlling my weight gain!   I had gained a total of 74.5 pounds and set myself up for a hard delivery and recovery. Read More

Working Out While on Vacation

By | Core Training, In-home workouts, MamaTone, Uncategorized

Hi, this is Liz one of Dustin’s contributors.  With Spring Break fast approaching my anxiety about getting good workouts in while away from home increases greatly!  I’m so used to MamaTone 3 times a week, running, and doing Got Core once or twice a week I know that I will go crazy if I don’t challenge my body while we are gone.  I’m a strong believer that I’m  better mom, wife, and person when I get my work outs in.  We will not have access to a gym while we are in Arizona; so I have found one way to battle this anxiety is to write down all the exercises I can think of that Dustin and Abby have taught us that don’t use equipment.  That way I don’t have to try and think of things on the spot, I have a cheat sheet.  I also recommend finding something unconventional you can use as a weight if possible.  Last fall while visiting family I found what I think of to be as a better use of soda 😉  What do you do to maintain your fitness while on vacation?