Punch Fitness Center

Everyone lied to me when they told me this method doesn't work when in fact it does, I've only followed it for two short weeks and I'm already twenty-four off the scale and my clothes are NOW TOO LOOSE!

"I Simply Drank This Once In the Morning And Once In The Evening" I tried this because of an injury and I couldn't work out

Excuses Dont Burn Calories

10 Minute Circuit

Bent Over Barbell Row

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.

Then inhale and slowly lower the barbell back to the starting position.

Repeat for the recommended amount of repetitions.

10 Minute Total Abs Workout

Deadlift:

Step 1: Stand hip-width apart with the bar going over top your shoelaces.

Step 2: Sit your hips back so that you have a slight bend in your knees, while maintaining an arch in your lower back.

Step 3: Continue bending your knees and hips down until your hands are able to grasp the bar just outside your shins. Keep your head in a position to where you are looking about 5-10 feet out in front of your body.

Step 4: Begin exercise by inhaling and bracing your midsection as if you are about to be punched in the stomach (Valsalva maneuver).

Step 5: Next, begin to raise your hips up slightly as you raise the bar along your shins. As the bar passes your knees, simultaneously start to bring your hips forward until you are standing upright, with your chest out and your shoulder blades pinned back. You should look similar to a solder standing at attention.

Step 6: To move back to starting position, reverse movement by dropping your hips back and allowing the bar to maintain contact with your legs as you lower it down to the ground.

Step 7: Repeat the number of reps set out in your program.

Step 8: PJF: If you do not have access to barbells you can do this exercise with other weights such as dumbbells or kettlebells. If you have no access to weights, you will skip this exercise completely.

Step 9: PJF: With feet flat beneath bar, squat down and grasp bar with shoulder width or slightly wider alternating grip (one palm facing down, one palm facing up).

Step 10: PJF: Lift bar by extending hips and knees to full extension. Squeeze shoulder blades together and keep a flat back. Keep the barbell close to the body throughout the exercise.

1-2-3 Ab Workout

V-Bar Cable Row:

Step 1: Attach a V-bar to a rowing machine and sit on the bench with your feet on the foot rest and your knees slightly bent.

Step 2: Grasp the V-bar so that your palms are facing forward.

Step 3: Extend your arms as you lean backward, achieving a 90 degree angle between your waist and your legs. Slightly arch your back so that your chest protrudes. This is your starting position.

Step 4: Without moving your torso, exhale as you pull the V-bar towards your body until it nearly touches your chest.

Step 5: Contract your back muscles for a count and then inhale as you slowly return the V-bar back to starting position.

Step 6: Repeat for a complete set.

Diamond Pushup

Crunch:

Step 1: Lie down on the floor. Your back should be flat and your knees bent at an approximately 60 degree angle.

Step 2: Keeping your feet flat on the floor, cross your wrists over your chest. This is the starting position.

Step 3: Bring your upper body up so that your shoulder blades are just off the floor and your body forms a C-shape. Exhale as you do so and hold the contraction for a second.

Step 4: Slowly move down to the starting position. Exhale as you do so.

Step 5: Repeat for the desired number of reps.