Page 32 - Training Nutrition Secrets for Truth About Abs

Training & Nutrition Insider Secrets for a Lean-Body
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body like no other exercise. A great way to incorporate rope climbing into
intense workouts is to do a climb up, then lower yourself back down. Then

while your upper body is recovering for the next climb, you can do a lower

body exercise like squats or lunges, or go up and down stairs. Keep
alternating the upper body rope climbs with the lower body exercises in

between and you’ll get one hell of a full body workout.

13. Bag Boxing – You can use a heavy bag, a speed bag, or even one of those
rebound bags to get a great workout. Among the three, the heavy bag is the

best all around full body workout, while the speed bag will test your rhythm

and timing and give you a great upper body workout. If available at your
gym or if you have a bag at home, try mixing these in as a good warm-up or

as an intense finish to your strength routine.

14. Rope Skipping – You can’t beat rope jumping as a great full body exercise. I
like to use it as a warm-up for my weight training workouts. I prefer to use

the really cheap “speed” ropes with a plastic rope instead of a fabric rope.

Once you get good, you can jump rope much faster with the plastic ropes
than the fabric ones, which will allow you to get a more intense workout. Try

mixing together two legged jumps, one-legged jumps, arm crossovers,

double jumps (rope passes under feet twice for each jump) to keep things
interesting and increase the intensity. Also, try alternating 15-20 second

high intensity bursts where you jump as fast as you possibly can, followed
by 15-20 second recovery intervals where you jump slowly to get ready for

your next burst. Keep repeating until you’re whooped.

15. Jumping exercises – squat jumps, box jumps, lunge jumps, and broad

jumps are some of the best ways to incorporate explosive jumping exercises
into your routines. The explosive and powerful nature of jumping exercises

works your leg muscles in an entirely different way than most normal slow
grinding strength training moves. I’ve even seen a university study cited

once that found squat jumps to elicit the greatest testosterone response of

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