Diamond Pushups and Incline Pushups: Building Strength Without Lifting Weights

An old saying is that the best weight to lift is your own. I like that saying and this is why i am going to bring the diamond pushups and incline pushups into your life.

You see, this is developing your natural body strength. It’s fine lifting weights but the guys that are lifting heavy will eventually end up with lots of injuries in the future that they just won’t shake off.

For me exercise is all about progression in life and being healthy with more energy. Of course lots of guys and girls want that toned tight trim figure and that fine. You will get that along with all of the other benefits of exercising smartly.

The two exercises i’m giving you today can be done anywhere which is just what i like, and i know most people want that on demand exercise approach too.

So let’s dive into the first great body weight strength exercise.

The Diamond Pushups

How to do the diamond pushups: Start off with your places your hands flat on the ground in front of you places them in a diamond like position (Check the picture).

You then bring your legs back into the regular pushup starting position and lower your your chest to the ground slowly for around 2 seconds and hold, then up for 2 seconds.

The reason i like to keep the exercise in more of a slower motion is because this will help engage and work your muscles harder.

This exercise will ready work and tone the upper body fast. You just need to keep practicing them to get better.

The Incline pushups

How to do the incline pushups: The incline pushup is really just a standard pushup position but you are elevating one end of your body up to allow more force to one area of the body.

What you want to do is grab a chair or something with a little height and place your feet on the chair with you hands on the ground.

What you will find is straight away you have more weight directed down on the upper body. Incline Pushup

You see, normal standard pushups are not allowing you to lift as much body weight, but with this exercise variation you lift more total body weight so you get a great challenging workout.

Just like the diamond pushups, this works the upper body like the chest and triceps plus other key areas like the core.

Diamond Pushups and Incline Pushups Workout

Here is a quick routine for you to practice right away! First start with 10 reps, have a little rest for say 30 seconds, and pump out 8, rest, and pump out 6. Once you train both of these exercises you will in total have around 50 reps.

Apply this to both exercises and you will definietly develop strength quickly. You should not forget like i mentioned before about not rushing the exercise to engage the muscles more.

Hope you got a little idea of these diamond and incline pushups that will help build your upper body strength without lift weights.

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Best abs Workout for Men and Women

Let’s look at the best abs workout for men and women where you only need around 10 minutes spare to get an amazing ab workout.

Yes i did read that right… you only need 10 minutes spare for an effective belly blitzing workout.

Guidelines for the best abs workout for men and women

- Keep the pace up on higher intensity for the whole workout

- Have little rest between each exercise as we really want to keep the burn on the abs

- Make sure you engage your abs and squeeze them when performing each exercise as you want them working hard!

- If you are a beginner you have nothing to prove, so just get familiar with the exercises and gently build up confidence with each exercise.

- If you want a real challenge make sure you don’t slack at all, and make the most of the time you have.

Best abs workout Routine…

You have 45 seconds per exercises with 15 seconds rest after before starting the next exercise.

- Forward knee strikes

- Front plank

- Straight leg raises

- Leg switches

- Bicycle crunches

Repeat this work out 2 times to complete the full workout. And yes, your abs will be tight and feel the burn factor!

Tips for the best abs workout for men

For the guys who want to develop strong toned abs, these set of great ab and core exercises will do the trick. Just always look to keep your abs working through each motion of exercise.

You can always add this little circuit routine to the end of your wokrout at home or at the gym.

Tips for the best abs workout for women

For the ladies wanting that flat stomach and toned abs, you will want to keep a high tempo with little rest in between exercises if you can.

Concentrate on the plank exercise to build a strong core along with good centeral body stability.

So there is the best abs workout for men and women that will help you build the foundation to good tight and toned strong abs.

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200 Situps Story

So what’s the 200 situps story about? This hidden message changed my thinking about exercising in general.

Back in the day old school martial artists would spend hours doing the same repetitions on a certain exercise or technique.

I remember once being in an elite group training the on the fitness and conditioning side of things, as you need stamina if you are competing.

It wasn’t uncommon to drop down into a situp or crunch position and pound out 200 situps right off the bat.

I’ve always looked up to my dad in the martial art and fitness world as he knows his stuff and has taught me so much in my training on and off the mats.

One day i got back from a hard training session and there was my dad sitting reading a book. I explained to him our fitness exercises we were doing and said about the 200 situps we had to pump out.

The next thing i knew he put down the book and said how doing 200 situps was fine but in the end you will be just the same as the others with strength in your core.

He had explained how i needed to mix things up.

“Don’t expect different results doing the same things over”

He showed me a few of his ab routines he knew would do the trick. All i could say was after about 20 reps i could feel the difference already in the core working harder than usual.

So what’s the take away from this 200 situps story…

When you exercise make sure you mix it up a little. You need to surprise the body with tweaking the exercises you do otherwise your body just gets conditioned to the workout you perform and to will hit a rough patch in your training.

I still like situps as they really condition your abs tight, but you need to not over do it with them. It’s all about smart training, and that’s the approach i now teach people around the world.

It’s about building up your core strength.

Bruce lee was well known for his abs, but bare in mind that he had an incredibly strong core, especially when he would hold static poses.

Just remember that the abs can take quite a lot of hard training to them, so make sure you mix things up a little to shock them.

Well done for the people taking action on transforming their bodies and the way they think with my martial abs program.

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My Approach on Fitness

Recently i have been posting a lot of other routine exercises to do to keeping people in tip top shape.

If you want to see them just check on the side bar to the right of this page (Recent posts).

Today’s post is different…

I’m going to let you into my thoughts on why bringing exercise into your life is a must.

You see, exercise should be like brushing your teeth in the morning. It should be a natural thing that we get use to.

You got to remember that we only have this one body, so we need to look after it and treat it well.

If we abuse it we pay the price, simple.

My simple easy to understand philosophy on fitness and my style which is martial fitness would be ‘what you put in you get out’.

If you do nothing you get nothing. Quite simple really so the best place to start with is just to do something.

It’s way better to do something than nothing, and with you making a start you can gradually build momentum.

Okay next… Let’s clear it up that the old excuse of you don’t have enough time to exercise is long gone.

Make time, as we all have the same 24hrs in the day. I’m working on a program right now which will be released over the next few months which will prove you don’t need a lot of time to workout.

You just need to know what to do with your time to get the best workout.

Nest step… You need to empty your mind

Watch this quick clip below of a film called the peaceful warrior…

I love this film, and it’s very true on what is said in this clip, with living in the present and staying focused.

Developing the Mindset 101

I’m a big believer in the mindset training and with this you need to make sure you are taking the right information in for you to succeed in what you really want.

It all comes down to the momentum and flow…

Once you start to bring exercising into your life you will be in the zone.

What is the zone you might ask? Well the zone is where you are focused on what you want to achieve and you don’t let the negativity attract into your life, but rather live life with love and passion.

To be honest i think i have got your mind thinking by now about a few different things, so i will save a the rest for another post ‘My Approach on Fitness part 2‘ which i will post soon.

The Squat Thrust – Do You Have 60 Seconds Spare?

Today’s exercise is the trust worthy squat thrust that won’t let you down. I’ve literally been doing these for years, and you want to know why? Simple… because they work.

It’s a total body exercise where your entire body is engaged, but i will tell you more about why these gems of an exercise rock in a little bit.

When you first look at that exercise they don’t look to difficult. And really they are not if you do something like 5, but I clearly remember being taught by my coach one day a he shouted out for everyone to drop down into the squat thrust position.

All of us up and coming top guns looked at each other with a little smile to think that this would be a breeze. Oh were we young and wrong…

By the time our coach had said stop everyone was literally gasping for air, and the funny thing was that we only worked it for 60 seconds.

How could this squat thrust exercise work us so had? Well one thing we all put in a ton of effort, with seeing how many reps we could get in for the amount of time we had. (That’s why i always teach to get the most out of your workout time.)

Anyway from then on i made sure that i kept this exercise in my arsenal of great full bodyweight exercises, which can be done any where at any time.

So what can the squat thrust do for you?

I strongly recommend that you will want to add this into your cardio routine otherwise you are seriously missing out big time!

The squat thrust will work your arms as you are putting your balanced weight on them just like a push up, and the other main targeting areas will be your abs and legs.

This exercise will really turn your body on fat burning mode, and help tone up the body when done consistently.

So let’s talk through how to do the squat thrust…

Okay so just stick with me if you don’t know this exercise. Place the palms down flat just like a regular push up position with your body out flat balanced on the toes (Just like a pushup).

You then want to fire your legs up with bending them so you bring your knees towards your chest. A great tip is to make sure you keep your core and abs tight to really get them working hard.

To finish you just spring your legs back to the original starting pushup position.

If you are not to sure on these little beauties then just time yourself for around 10 seconds and give them a go taking your time.

So if you are on a good fitness level you will want to time yourself for 45 seconds and try to get as many in as you can while keeping good form.

You will soon see why you don’t need to spend hours at a gym to be in great shape. Just remember exercising is for more than just weight loss.

It’s about taking the time out to improve your life.

Let me know how this squat thrust workout goes for you, and by the way if you haven’t jumped on my Free Videos Series yet you are missing out on what the fitness gurus don’t tell you.

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To your health & success.

Lunges Exercise With a Martial Fitness Twist

Recently i’ve been working on some new fat burning muscle toning workouts, and today i’m going to be letting you in to a great lunges exercise which will work the lower body hard!

To tell you the truth, some of my new workouts i have been designing had me gasping for air in no time!

In the end it all come down to effort. You need to commit yourself with not giving up on the first hurdle like lots of people do. Yes i know it can get tough, but that’s what makes us stronger inside out.

These sneaky little martial fitness style lunges exercise always work a treat on everyone, so it doesn’t matter if you are a little unfit or a modern day warrior it will still get that body burning.

The Lunges Exercise (Martial Fitness Style)

So if you know a little about a few bodyweight exercises you will know what a basic lunge is.

How i switch things up to get the whole body working…

First step into the lunge starting position. Keep your body up right, and now place your hands up near your chin like a fighting stance.

Next dip the rear leg down towards the ground but don’t rest you knee on the ground, and then bring that leg up and a pump out a front kick, always bring your knee up first and then straightening all the leg after.

You then place that kicking leg back to starting position.

What these Lunges Exercise Work

This cool lunges exercise does is work the legs but also will keep your stomach tone tight too.

Make sure you work slow at the start if you are a bit wobbly with balance, but it won’t take long to get comfortable with that.

I want you to work 8-12 one side and the same the other side.

Hey don’t worry i you can’t kick like a ninja turtle yet : ) you have nothing to prove, just start low and as you build more confidence work up the kick higher.

Look to do this lunges exercise routine around 3 times over. I would recommend some cardio maybe into between round.

I filmed a great cardio exercise a while back which you should give a go, check it out here Cardio Blitz

So that’s it for today. Make sure to take action and give this martial fitness lunges exercise a go. You will love it, and you will love the results.

Cardio Exercises at Home – Helping You Burn Fat Ready For The Summer

Want to know some cardio exercises at home that will that will turn you into a fat burning machine and tone those wobbly bits?

I’m sure by now you are getting excited about a summer holiday or vacation away with the family on a beach soaking up some rays, with the ocean waves in the background.

But i always get people ask me about what’s the best way to start shredding those pounds before the summer arrives so they can look good in and feel great for their holiday away.

I actually just finished off a kick butt workout plan with my martial fitness style exercises for a client. She is banking on it to get her the results she wants, and like i always say, as long as you stick to it you will succeed in burning off the annoying stubborn body fat and toning up those muscles.

Cardio Exercises at Home Rule

You want to know the real reason they rule? Well it’s quite simple… The Speed!

By the time you have got all your gym stuff ready, go out to the car, forget something like your car keys (Maybe that’s just me : ) go back to your car, drive to the gym find a space then get your workout done and come home.

Put it this way by the time you would have started your workout you would have been just finishing at home.

With doing your cardio exercises at home you want to look at doing around 10-20 minutes 3-5 times a week for great results. Especially if you want to be ready for the summer, its a no brainer you will have to put some work in but it’s well worth it when you see the results.

Here’s one of the cardio exercises at home you can do starting today…

Shadow Sparring – It’s basically a full body workout which all combative people use to sharpen their skills but also keep fit.

You want to put your hands up in a fighting type stance (no not crouching tiger hidden dragon style) just keep it easy and then throw out 10 punches rapidly one after another, then followed by 10 kicks, followed by 10 knee strikes.

This way is beginner level, so to make it harder just add more strikes and more rounds. So once you have completed the full set of strikes you then can have a 15-30 second break and then repeat again for 2-3 more times.

I would add this cardio exercise routine to compliment another workout, so say you are training your abs, you will want to follow up with this routine once you have finished your abs circuit.

Before i end this let me just add that don’t worry if you are not the greatest at striking. You don’t have to be… This is simply for a great cardio exercise at home.

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All the best,

Richard Huntley

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How To Work Lower Abs Effectively

This post today is all about how to work lower abs with some of my top tips to help you get some amazing results.

As you know by now if you have been following this my martial fitness blog for a while, you will see that my methods are no fluffing around on fancy machines or having to stick to a starvation diet plan that never works.

In the end it all comes down to lifestyle choices. Do you want to live on this planet watching your family grow up around you, not having worries about diabetes or high blood pressure.

Now is the time to start taking action

You know that in your deepest heart you owe it to your body to look after it and keep in shape. It wasn’t designed for sitting around eating junk food.

Yes it will be hard making the change, but that’s all part of the process of growing.

Think about this for a moment… you were not suddenly born on to this planet walking and talking. It takes time and effort to create these life skills and it’s just the same with anything new we start to learn in life. It gets tough. But the real key is how we handle those tough times…

Should we just throw in the towel every time things get tough?

If you need motivation i suggest you head on over and join the RH Martial Fitness Facebook Page. I’m going to start adding more motivational tips to get you in the right mindset for success.

I hope i’m getting through to you whether you are at the beginner on the journey to start getting yourself in shape or even a serious fit person who is struggling to hit that next level.

So let’s look at how to work lower abs effectively

The lower abs tend to be a tough are to get flat and defined. I always suggest that if you want to see the abs you will need to get rid of the fat which is laying over the muscles.

To do this you will want to work on some high intensity cardio and conditioning, along with eating less junk and more nutrition.

For the guys reading this post right now i’m sure most will agree that they don’t want to have that bulky bodybuilder look, but rather the toned cut look, just like the pic of Bruce lee here.

The exercise that works wonders on the lower abs is the leg raises.

If your core body is weaker you can start by just alternating one leg lift after another while laying flat on your back. This way is great to get warmed up too.

Once you have a strong enough core you will build up to bringing both of your legs straight together upwards to the sky and back down without touching your feet on the ground.

You want to reach around 8-12 reps if you can. Then repeat another 2 times over for best results.

Get practicing as this is a great exercise on how to work lower abs and get them burning fast. Also you may want to look at my article i wrote on exercises for a flat belly too.

Remember what i said at the start of this post about how you owe it to yourself to take action and stay in shape.

3 Ways To Melt Fat Off Your Waistline

First of all before we dive in to the 3 ways that you should be using to strip that stubborn belly fat off your waistline, let me just say i hope you had a great mothers day in the weekend.

My family hit the local Japanese restaurant for the mothers day meal which we had a great time to catch up and have a laugh. (Good Times)

I’m here to share with you realistic and practical methods you can definitely go out there and apply today and start to drop off the pounds within the first 7 days. Sometimes it just feels like that belly bulge just won’t budge.

Morning Cardio/Conditioning

The main reason why you want to hit up your cardio exercises in the morning is because over a good night sleep you have burned through the glycogen (Sugars) and this gives you the opportunity to tap into your fat cells.

So this means when you do any type of cardio training even for 10 minutes your body is burning fat the whole process. I learned this method off an old friend who sweared by it.

Cut Out This Food

The second way to burn off fat especially around your midsection is to eliminate sugars down to at least 15 grams a day. Studies have shown over the years that sugar is the sneaky food that creeps into most of our foods which lead to high insulin levels in our blood stream which causes us to store belly fat.

My approach to healthy eating is to eat as much natural as you can, but this method alone will be the one that wins you great results.

Pick Up The Pace

So lastly if i were to give you another tip right off the bat it would have to be, pick up the pace when you workout. If you have 15 minutes to do a workout you want to make sure you use that time up efficiently and effectively. You want to exercise with short periods of rest. This post i wrote a while back will help you out called Interval Training Programme

So what results get you expect?

Well it obviously depends on how much weight you have to lose, but in general speaking using these methods you should easily lose 8-12 pounds in your first 30 days. (And that’s very achievable!)

Here’s what i would like you to do next…

The summer is coming up and every body wants to look good and feel great i’m sure you agree.

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Don’t forget action equals more results.

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In total i’m giving away 3 videos that are broken up into what is call my 3 step formula.

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So Why Am I Giving All This Away Free?

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