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Instant training improvement tips: Home Fitness Workout Challenge #4

With much of our readership blanketed in a cold artic chill invariably the New Year’s resolution and general exercise goals have been ‘temporary delayed’. Though it is never advisable to train outdoors during such weather conditions, much can be accomplished with a simplistic routine in the comfort of your own home.


This of-course lays aside the sentiment that ‘simple’ is ‘easy’ and in-fact this back to basics approach is not only effective for weight management goals but brutally challenging as well. Thus, this workout isn’t quite bathed in the aroma of fresh baked gingerbread and mulled cider but rather a frenzied workout to test the most rugged of exercise enthusiasts.


OxyElite Protein with Amanda
Home Fitness Workout Challenge #4
USPlabs Home Fitness Workout Challenge #4 [Tweet this NOW!]
[Tweet this NOW!]


• Jumping Jacks – 30 seconds
Plié or Sissy Squats ('Gironda' approved) – 30 seconds (minimal 10)
Pull-Ups | Chin-Ups x 15 (vary style and width each set)
Bulgarian Squats x 10 (each leg)
Push-Ups | Press-Ups (fisted) – 40 (should take no more than 45 seconds)
Pull-Ups | Chin-Ups x 15 (vary style and width each set)
• Burpee’s x 15
Drag Curl x 16
Russian Split Jumps x 10
Abdominal Circuit
• Cossack Squats – 60 seconds (fast pace, perform 30 in time allotment.


Each set will take slightly less than eight minutes. Rest to nine minute mark and repeat for a total of five sets.


How to perform Cossack Squats


How to perform Cossack Squats


Sarah Jean Walraven


Prepared by John Davies


John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.


John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle.


The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

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