Angry Trainer Fitness

Ready for another Angry Trainer workout? Well this one’s all about the legs! There’s a reason why many people skip leg training – it’s dang hard and requires a lot of effort. But in my experience nothing is as rewarding as the sense of accomplishment after a great legs session. But be warned - this is no ordinary leg workout. I’ve included just about every mode of exercise possible to really emphasize functionality and effectiveness. We’ve got jumps, moves that target normally weak and deconditioned areas, a little balance and even some super slow reps to tap the endurance muscle fibers. If you want a strong base of support for all of your activities, give this workout a go! Here’s the program: The Legs Of Steel Workout All x 5 reps, performed in succession with no rest between 1. Jump Squat 2. Alternate Reverse Lunge 3. Skater Lunge – both ways 4. Lateral Lunge 5. One Legged Squat 6. One Legged Deadlift 7. One Legged Jump 8. SUPER SLOW 1 ¼ SQUATS 9. Rest 30 seconds Repeat for THREE circuits If you look closely you’ll notice each exercise is just 5 reps, but there are 8 movements, so you’ll be getting 40 reps in total during this non-stop circuit. I want you to try running through this circuit 3 times for a whole month, adding an additional circuit each week! Let me know how you like it. As always, don’t forget to check out rest of my FREE workout videos on my Angry Trainer Fitness You Tube channel – become a subscriber AND spread the word to your friends! And once again thank you to Sears Fitstudio for providing the equipment we use in these videos. All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind

Here it is - another Angry Trainer Fitness workout video! I hope you’re enjoying the workouts I’ve been posting over the last few months and are following along at home or in the gym. We’ve got some great stuff coming your way. Today we’ve got a slight change. Everybody that knows me is aware of just how much I love kettlebells and that I use them regularly in my routines. Many of you are intrigued by these exercise tools, but just don’t know where to start or how to exercise with a kettlebell properly. Well wonder no more… This week I’ve put together my Kettlebell Blast Workout with all of you newbies in mind. Kettlebells are awesome and when used properly will make you stronger, fitter, build your endurance and stamina and burn fat! In fact on some days I’ll only use kettlebells for my entire workout! And here are the details: The Kettlebell Blast Workout All exercises x 15 reps 1. Hip Drives / Swings 2. Goblet Squat 3. One Armed Row 4. Kettlebell ‘Round The Body Jump Rope 30 seconds – (Active Rest) 5. Snap, Flip and Press 6. One Arm High Pull 7. Triceps Pushup 8. Reverse Lunge and Curl *Perfom all exercises in succession with no rest between Try 2 circuits first, being sure to switch sides on the 2nd. Then go for 2 more times through! How many circuits can you do? I know it looks fairly simple and it is, BUT it’s also quite challenging. In addition to some specific kettlebell work, I’ve also added in traditional strength training and exercises that are multi dimensional – so you’re going to have to think a bit. Plus the 30 seconds Jump Rope is a nice ‘rest’ that also serves to jack up your cardiovascular conditioning a bit. You should be out of breath this entire workout! I want to thank the awesome fitness people at RKS Systems. They sent me their latest kettlebell system to check out - I’ll have a full review of their DVD workouts for you soon. And as always sure to join check out all of my videos on my Angry Trainer Fitness YouTube Channel And don’t forget to subscribe – and spread the word! Related Posts Swing, Push, Pull Workout What Is Functional Training? What Do Kettlebells Do? All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind

Okay everyone here it is – our first ever Abs specific workout here at Angry Trainer Fitness! Usually I group together exercises and write programs that are multi faceted and target many muscle groups and systems at one time. But not today! No, this workout is all about the abs and shaping and strengthening the midsection. Now of course I’m not going to tell you to just perform some crunches and sit-ups – that would be boring and honestly I don’t think they’re all that effective. So in this abs workout we’ve got a mix of challenging movements and some that also help your functional fitness as well. It’s classic Angry Trainer! Here we go: The Abs O’ Mighty Workout *All exercises for 20 reps with 10 seconds rest between 1. Swiss Ball Pikes 2. T – Squares 3. X Abs 4. Rocking Abs 5. Med Ball Chops Rest 30 seconds and repeat 1, 2 or 3 more times! There you have it. It looks easy enough right? Let me tell you – if your midsection isn’t on fire by the time you get to exercise #4, I’d be surprised. Now you could just go through this workout one time and get in 100 reps, or if you’re feeling particularly guilty over your recent dietary excesses, try and repeat it twice! Feel free to add this program to your existing workouts, start your day off with it or try it on an off day. It’s all up to you! Now to be clear – NO EXERCISE will flatten your belly and give you a washboard stomach. You also need to eat a healthy diet, one that’s appropriate in calories AND burn off some bodyfat to let the large rectus abdominus muscles show. With the right training and diet you too can have a six-pack. This time around I’m posting the video for this workout on my Angry Trainer Fitness You Tube page - the reason I want you to check out all my other great routines – and pass them onto your friends! We only launched the channel late last year and we’re already had over 40,000 views and 1,000 subscribers – so please keep spreading the word so that ATF can continue to grow! Enjoy the workout – and let me know how it goes! All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind

So are you all ready for another Angry Trainer workout? I know many of you like to perform bodyweight only workouts so I kept all of you in mind when I wrote this week’s program. The Heart Pounder Workout is designed to get your heart pumping and requires minimal equipment – just a medicine ball and a jump rope. There’s no counting reps either – simply perform as many as you can in 30 seconds. And of course if you want to work harder and track your progress, increase the time limit for each exercise – or try and squeeze in a few more reps. While this workout is predominantly a cardio/bodyweight type, you’ll also get great core, leg and total body conditioning. I hope you enjoy it! Here’s the plan: The Heart Pounder Workout All x 30 seconds, no rest between sets! 1. Jump Rope 2. Jumping Jacks 3. Squat Thrusts 4. Mountain Climbers 5. Jump Squats 6. Medicine Ball Chops 7. One Legged Jumps 8. Burpee Jump Squats Rest 30 seconds and try another 1, 2 or even 3 circuits! [youtube]http://www.youtube.com/watch?v=yfof2KP6nHU[/youtube] You all know how much I LOVE my burpees, so I saved them for last! But I added a jump squat in as well just to take it up a notch or two. And of course I used many old school movements taken right from my elementary school gym class. Remember – you get out what you put in. If performed with the right intensity this workout, and any of my YouTube routines , should leave you breathless and fatigued. Let me know how you like it! And thanks once again to Sears Fitness and FitStudio for supplying me with the awesome equipment we use in these videos. All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind

Ready for another Angry Trainer Workout? Last time around I unveiled my Bodyweight Blast Workout which became our fastest viewed video so far (thanks for watching everyone!) Now let’s see what you make of this week’s program – The Floor It Workout. With each one of these workouts I try to keep it fresh and challenge you in different ways. The last workout – Bodyweight Blast, used no equipment. For this workout you’ll need a set of dumbbells, a medicine ball and a kettlebell. However if you don’t have a kettlebell, you can substitute a dumbbell. This routine is tough as it’s performed against the clock – so once again I’ve set my Gym Boss timerto 20-second intervals with 10 seconds rest. It’s a combination workout, utilizing classic Angry Trainer methods. That’s a whole lot of fitness wrapped up in one workout! The Floor It Workout All 20 seconds, 10 seconds rest Circuit #1 1. Mountain Climbers 2. Sit-ups 3. Jump Lunges 4. Kettlebell Hip Drive 5. Dumbbell Squat and Press 6. Medicine Ball Rolling Triceps Pushup Rest 30 seconds then repeat Rest 30 Seconds then proceed to Circuit #2 6. Bent Over Dumbbell Row 7. Sumo Dumbbell Deadlift 8. Dumbbell Side Lateral 9. Dumbbell Squat 10. One Legged Biceps Curl Rest 30 seconds, repeat As you can see you’ve got a little of everything in this bad boy. You’re jumping a bit, lifting straight up weights, focusing on balance and core and challenging your endurance. As with all my workouts, see how many times you can get through the circuit. Both circuits should take you about 7 minutes, so if you want a longer workout, just keep repeating them! This time around we’re posting the Workout on my Angry Trainer You Tube page – I want as many of you as possible to visit the page and spread the word! And once again don’t forget to become a subscriber so you can be notified when all my latest videos go live! I’ve also got to give a big shout out to Sears Fitness. You should know by now I’m a Sears Fitness Advisory Board member and FitStudio writer and program designer. Head over to their site for FREE workouts, nutrition and exercise tips and to connect with other like-minded people. Sears provided all the awesome fitness gear we use in these videos. All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind

I hope you’re all enjoying the Angry Trainer workout videos because I’m busting my butt every time we film them! In fact I remember when we shot this one that I was surprised at how hard it was! This new program is called The Bodyweight Blast Workout and I programmed it specifically for trainees who don’t have any equipment to hand, but still want a great workout with some exercise variety. This routine uses all bodyweight exercises, so it’s also great to use while away on vacation, a business trip, visiting family or just as a nice change of pace. But don’t assume that just because it doesn’t use weights or expensive equipment that it’s not hard – it is! Here’s the plan: All exercises x 20 reps, no rest between sets. 1. Jump Squats 2. V – Ups 3. One Legged Deadlifts -10 on each leg 4. Pushup with 90-degree twist/rotation 5. Alternating Reverse Lunges 6. T- Squares - 10 each way 7. High Knee Tuck Jumps 8. Varying Hand Pushups 9. Lateral Lunges -10 each leg 10. Triceps Plank Ups Rest 30 – 60 seconds and repeat 1, 2 or even 3 more times! [youtube]http://www.youtube.com/watch?v=xyhpmXar7cM[/youtube] As you can see, it’s quite an intense workout. Any time your workout starts with jump squats, you know you’re in for it. But The Bodyweight Blast is more than just challenging - it’s efficient and productive. You’ll get cardiovascular conditioning, some core and stability work, agility and legs, arms, chest and shoulder work – all neatly packaged in 10 moves. You know I’m a believer in exercise efficiency, so I like using movements that get a lot done in a given time. Each time you run through this circuit, it should take you 5–7 minutes depending on your speed, so if you perform 3 circuits, you’ll have had a terrific 15–20 minute workout, burned some calories and increased your fitness. Remember – you get out what you put in. If performed with the right intensity this workout, like all of my Video Workouts, should leave you breathless and fatigued. Let me know how you like it! All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind

Hello everyone! It’s workout time again! Yes – we know how much you love our ‘real time’ workout videos here at Angry Trainer Fitness so recently I headed back to the studio to film a batch more clips with my site producers which we’ll be running over the coming weeks. You’re going to love them! Today I’m sharing the first of the new series, called the Swing, Push, Pull Workout. It’s a simple, yet very effective, full body blast workout that should get you building up a sweat and out of breath – just like The Angry Trainer! As the name implies, you’ll be performing a Kettlebell swing along with pushing and pulling movements. Plus I’ve thrown in some old fashioned jumping jacks as active rest between sets, some stability and core work and included my all time favorite exercise – burpees! Here’s the workout: The Swing, Push, Pull Workout *All x 15 reps CIRCUIT #1 1. Kettlebell Swing 2. Twisting Pushup 3. Plank One Armed Kettlebell Row 4. Jumping Jacks Rest 30 seconds and repeat Rest 60 Seconds then move to circuit #2. CIRCUIT #2 5. Kettlebell Drive Side Lateral 6. Pushup Downward Dog 7. Standing one armed row w/Kettlebell 8. Burpees Rest 30 seconds and repeat And of course if you’re feeling especially strong at the end of both circuits, do it all over again! [youtube]http://www.youtube.com/watch?v=pCErD5_0DK0[/youtube] So check this out. The kettlebell movements are awesome ‘everything’ exercises – they works the legs, hips, low back, core, shoulders, a bit of arms and are cardiovascular. The pushing exercises hit your shoulders, chest, core, abs and triceps, while the pulling movements target the upper and middle back, shoulders and biceps. The jumping jacks and burpees elevate your heart rate before the 30-second rest. And as you know, the burpees are killer, especially at the end of a circuit. They too are an incredible full body, calorie blasting, fat-incinerating exercise. Now some of you have said that my workouts are too easy and I’m here to tell you that’s a load of bull! If you find this workout easy, it’s because you aren’t putting out and your intensity level is low. YOU are in control of how hard or easy this workout is and I can tell you these particular sets of exercises are right out of my training journal. So if it works and challenges me, it should for you also. As always I want to thanks to Sears FitStudio for providing me with some awesome fitness equipment for these Angry Trainer Fitness workout videos. And as usual don’t forget to subscribe to my YouTube Channel to get notified of the latest additions to our growing library of FREE workouts! Hope you like the Swing, Push, Pull Workout… more to come soon! All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Ready for another Angry Trainer Fitness video everyone? We’ve run a couple of workout programs in a row now so this week we’re taking a break from the circuits to talk about one of my favorite exercises that you should ALL be using at part of your regimes… Few exercises when performed properly provide the same benefits as Mountain Climbers. They work your upper body, especially the shoulders, core and abs, plus a bit of your legs - and your overall endurance. The problem is that most people use horrible form and look more like they’re bouncing up a mountain, than climbing it. Yeah - you know who you are! The Mountain Climber is nothing more than a hand plank in which you rapidly alternate and pull your knees forward. So as a rule, if you can’t hold a great plank for 30 seconds, you’re not ready for the mountain! In this video I’m going to show you the WRONG way to perform Mountain Climbers – and then the RIGHT way. With some simple cuing and direction, you’ll be in perfect form in no time. So what are you waiting for…! By the way – don’t forget to check out my other exercise videos on the Angry Trainer Fitness YouTube Channel!. And if you haven’t already become a subscriber… Alfonso

Are you ready for another Angry Trainer workout? If so - here’s another real time workout video for you to enjoy! Yes, you can now workout right alongside me, the Angry Trainer! So if you haven’t subscribed to my Angry Trainer Fitness YouTube Channel what are you waiting for? Last time around we posted our Figure 8 workout a series of 8 exercises performed in quick succession. Many of you have written in saying how much you loved the circuit – so we’re going to keep the videos coming to keep you all on your toes! Today’s 10 x 10 Workout is a little different from last time around. This program consists of 2 circuits of 5 exercises, each performed for 10 reps. You move in sequence from one movement to the next with no rest, except between the circuits. Then repeat the whole regime one more time (because some of the exercises only work one side – so you need to workout the other!) This program, has it all – a little strength, balance, endurance, stability and cardiovascular conditioning. All you’ll need is a dumbbell and a Swiss ball. That’s it! Here’s what you’ve got The 10 x 10 Workout All exercises x 10 reps 1. X-Position Abs 2. Triceps Pushups 3. Mountain Climbers 4. Kettlebell/ Dumbbell/Medicine Ball Swing 5. Ass Kickers – Jump Squat / Lunge Combo Rest 60 seconds 6. Swiss Ball Single Arm Dumbbell Chest Press 7. Lateral Lunge w/Side lateral 8. Shoulder Taps 9. Jump Jacks 10. Plank Dumbbell Row Rest 60 seconds and repeat one more time. Be sure to alternate sides when needed on your second circuit. Once again, thanks to Sears FitStudio www.fitstudio.com for providing me with the awesome fitness equipment to use in these videos! So, what are you waiting for? Get to it! And as always, keep those suggestions and comments coming. I’m listening! Also please spread the word via your own Facebook and Twitter pages – I’d love for as many people as possible to see these videos so we can get the whole world in Angry Trainer shape! All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Okay everyone – are you ready to sweat? As you know we’ve now started running REAL TIME video workouts at Angry Trainer Fitness so you can work out along with yours truly. Last time around we launched the Back To Basics Workout which was designed to help you jump-start your regime after a break, rest or injury. But now it’s time to take it up a notch – and this latest program – The Figure 8 Workout – will do just that! Are you ready? As you know I love my Gym Boss interval timer so I thought I’d showcase how you can use it in a workout. So this is an interval workout, with each exercise being performed to a set time, not for reps or speed. Each set consists of 30 seconds – though of course you can go longer. Now for the first few movements this workout won’t feel incredibly hard, but believe me it’ll catch up to you! Especially if you go through the circuit 2, 3 or 4 times – you’ll be feeling it big time. One thing is for sure – you’ll soon learn to appreciate the little beep that signals a rest period. As I now say to my clients – “Learn to love the beep!” Here’s the circuit in full: The Figure 8 Workout 1. Medicine Ball Chops 2. Burpee Jump Squats 3. Alternating Reverse Lunges 8 Band Row 4. Swiss Ball Pushups w/Abs Pikes 5. Resistance Band Squat 8 Press 6. Jump Rope High Knees 7. Twisting Torso Pushups 8. T – Squares Okay so get to it! Watch the video and workout in real time with me. As you’ll see this workout had me a little out of breath by the end of it! So how will you fare? Give it a shot and don’t forget to spread the word about our awesome ATF workouts! Once again thanks to Sears FitStudio for providing our awesome fitness equipment. Enjoy! All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. best fat burn workout, best full body workout, Best interval workout, bodyweight workout, calisthenics workou

Time for one of my favorite exercises here at Angry Trainer Fitness – and one I recently included in my Back To Basics workout (which I hope you’re all trying and enjoying!) The Chop is a great full body conditioning exercise. It works the core, shoulders, low back, legs, glutes and is a great for endurance building. If you do it right! But I see so many well-intentioned people performing chops with such bad form - it’s like watching a train wreck. The biggest mistake people make is that they don’t pivot the feet and bend the legs to allow for proper body alignment. Most people bend at the waist and twist, which can place a lot of stress on the low back and torque the knees. The truth is there are many variations on the traditional chop.  But this is the form that I feel produces the best benefits and has the least risk of injury. In this video I use a medicine ball, but the same form holds true whether you use a dumbbell, a Kettlebell, resistance band or cable weight. As I always say, if you’re going to do it – do it right! Hope you like what I have to say – and as usual comments are always VERY welcome. We’ll have another workout up in a few days time so be sure to check out my other exercise videos and join the Angry Trainer Fitness YouTube Channel! Alfons

Hi everyone! I have to tell you that I’m super stoked - yes I did just use that word! Why? Many of you have asked for ‘real time’ workout videos and guess what? We’ve heard you loud and clear. Since we launched Angry Trainer Fitness, most of my signature workouts have been in written form - which has been a bit confusing for many of you who weren’t familiar with the exercises I was outlining. You let us know and we’ve taken action. So from now on – we will only post workout videos on the site – not written workouts! The days of reading my workouts are over - now you can simply push the play button and work out with me! Cool right? We’ve also decided to shoot these videos in real time – so that you can work out with me at home. Yep, I’ll be keeping a track of the timings and reps so all you have to do is keep up with me. It means you’ll be hearing me huff and puff a fair bit on the videos – but heck, that’s a sign that the workout is tough right! The first video in our new series is called the Back To Basics Workout. It seemed only fitting with New Years around the corner that I’d give you all a little something to jump start a fitness program. But you can use this workout anytime you’ve had a little time away from the gym – after a vacation, when things at work calm down or even after a weekend binge. These are simple exercises so the program will work for BEGINNERS. However you can also make this an INTERMEDIATE or ADVANCED program by increasing the reps. I’m doing 10 Reps in the video – but 15 would be Intermediate and 20 would be advanced. But heck – why not go for 30 or 40 – if you can! (BTW those of you out there who want to be really challenged – don’t worry – just wait for my ‘Ass Kicker’ workout in a few weeks time!) Here’s the full circuit for you: 1) Medicine Ball Hip Drive 2) One Legged Deadlift 3) Leg Circles 4) Squat Thrusts Rest 60 Seconds 5) Dumbbell Squat and Press 6) Barbell Row (you could also use resistance bands or dumbbells here too) 7) Pushup with Alternate Knee 8) Medicine Ball Chops Rest 60 Seconds – and Repeat! Equipment wise all you’ll need is a medicine ball, dumbbell and barbell (optional). Our friends at Sears Fit Studio provided the gear for our video – and will have everything you need – so just check out their site and shop away!  We’ve got lots more really great video workouts coming your way so make sure you subscribe to the Angry Trainer YouTube Channel and spread the word to all your friends by ‘liking’ the video below… So what are you waiting for – it’s time to work off that holiday binge. Get Back To Basics with the Angry Trainer. And don’t forget to let me know what you think of this workout in the comments section… All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind

Hey everyone - time for something a little different here at Angry Trainer Fitness! As you know we’re always listening to your comments and one of the notes we receive constantly is ‘can we have more exercise demonstrations’ on the site! Trust me, I know where you’re coming from. It’s very hard to write a description of an exercise – and for all of you out there to visualize the movements. With that in mind we will be running a lot more video in the New Year – and in fact have a rather exciting new partnership to announce very soon on that front. But we’re also going to try something else. Ever wanted to have The Angry Trainer right there with you in the gym, working out with you? Well now you can! Yep we’re going to be trying a little something called Short Circuits where I’ll be walking you through an exercise cycle as you listen along. Today’s circuit is called the Basement Workout and yep, I recorded it myself this morning in my basement (you can even hear the echo!) It’s really simple. The workout consists of the exercises listed below and I used my Gym Boss interval timer to time 25 second sets with 15 seconds rest in-between. You’ll hear the interval timed beeps at the same time as I do, and I’ll cue you in with proper form along the way. One pass through the circuit will take about 7 ½ minutes, so if you have time run through it 2, 3, heck even 4 times! All you need to do is head to Itunes to download the podcast – it’s under the name Angry Trainer Fitness - load it onto your iPhone or iPod and take it with you to the gym! And voila – instant Angry Trainer with you as you workout. (BTW don’t forget to become an ATF subscriber when you visit Itunes so you’ll receive all my latest podcasts) Got it? Okay - here’s the circuit… Basement Workout 1. Jumping Jacks 2. Pushups with Alternating Knee Pull Forward 3. Jump Squats 4. Alternating Reverse Lunge with Dumbbell Biceps Curls 5. Alternating T–Planks 6. Dumbbell Squat 8 Press 7. V-Ups 8. Mountain Climbers 9. Shoulder Taps 10. Bent Over Dumbbell Row 11. High Knees Let me know what you think in the comments section below. If you like this idea we’ll run lots more of these Podcasts in the New Year – but you need to let me know! Enjoy Alfons

Exercise Efficiency – it’s a term I throw around quite a lot here on the site. But what does it mean? For me, the phrase is a gauge of how effective a particular exercise is at producing the most results in the shortest period of time. For example, biceps curls are great for working the guns, but not much else. So they’d rate low when it comes to Exercise Efficiency. Whereas pull-ups hit the arms, back AND shoulders. So I’d have to say that for overall health and fitness, pull-ups have a greater efficiency. Personally I think too many people spend too much time using exercises that aren’t very effective, and consequently don’t ever see any real improvements. So for today’s Podcast I’ve compiled my Top 5 Most Effective Exercises, ones that I think when used on a regular basis will substantially improve your health, fitness, and how you look. All five will give you great bang for your buck. So what are you waiting for… just press play

You know, we’re all so focused on gym workouts and strength plans, that we forget one of the greatest ways to get in shape is by playing sports! Truthfully, most sports are awesome conditioning and can get you out of the monotony of a sometimes-boring workout plan. But there are a few sports that really incinerate fat and burn some serious calories. So for today’s podcast I’m talking about 5 sports that will help you get into SERIOUS shape… ready to go! Take a listen… So have a listen and find out which sports top my list