When I saw the title for this exercise I was a bit curious to what exactly it was going to work out. If you work out at a gym, this is an easy exercise to incorporate. It uses the tricep rope which I like using when I work out.

Craig Ballantyne demonstrates below. It’s a simple move and works your upper back and shoulders.

The Face Pull

The Tabata method works great with bodyweight routines. It doesn’t require any equipment and can be done anywhere. If you’re not familiar with the Tabata method, it is simply:

• Choose an exercise
• Perform as many repetitions of the exercise for 20 seconds
• Rest for 10 seconds
• Repeat 7 more times

Below, Craig Ballantyine demonstrates two simple bodyweight exercises that you can use with the Tabata method: squats and push-ups.

This workout is sure to kick butt. Craig Ballantyne only performed some of the exercises and was out of breath by the end of the video, so imagine what completing the full routine will do! This workout is made to work the upper body and you can perform this at a busy gym or in your home if you have the equipment.

It is a 10×10 interval workout using nothing more than dumbbells and a bench. If you’re just starting out, it may be a good idea to start with light weights and substitute some exercises with just your body weight. It is definitely a routine that will build up strength, work your cardiovascular system, and burn the heck out of some fat!

Upper Body 10×10 Workout:

Push ups are and will always remain one of the best body weight exercises that anyone can do to build upper body strength. Even if you are not that strong yet, you can still start off on your knees to reduce the amount of weight you are pushing.

What if you feel like you’ve reached a plateau in your push-ups? Do you fee like you can only crank out so many each time and would like to build up to more repetitions? Craig Ballantyne demonstrates how you can increase the amount of push ups you can do. The main key points he mentions are:

1. Reduce your body fat (less weight, easier to do reps)
2. Build up your strength (demonstrates how in video below)
3. Increase repetitions

Here are some new moves to add to your interval training workouts. Who knew something so simple as a medicine ball could help you sculpt six pack abs? I have seen demonstrations of medicine ball workouts but not one that focuses solely on the abs. These exercises are fairly simple moves, yet, you will definitely feel the burn.

If you don’t have a medicine ball handy, something like a basketball or soccerball will also work. However, medicine balls are great so if you don’t have one, I recommend investing in one. Without further ado, check out Craig Ballantyne’s demonstration below: