Top 15 Non-Traditional Muscle-Building, Fat Blasting Workouts... NoSissies Allowed

Top 15 Non-Traditional Muscle-Building, Fat Blasting Workouts... No
Sissies Allowed
by Mike Geary, Certified Nutrition Specialist, Certified Personal
Trainer
http://www.buildingyourabs.tk/
If you have been a subscriber to my newsletter for some time, you know
that I'm always trying to give you ways to make your workouts more
interesting and fun, while also stimulating big-time results. Don't
you agree that your training should be fun?

This is what separates the people who jump on and off the "fitness
bandwagon" a couple times every year without ever making any real
progress from the people that actually adopt a true fitness lifestyle
and finally achieve the body they have always wanted. Make it
interesting, make it fun, and make your fitness a priority, and you'll
have the body that you want.

What I have noticed over the years is that many people will train
regularly for a few months and then will either get bored with the
same old weight training and cardio routines, or will get discouraged
because their progress comes to a grinding halt after a while. In my
opinion, I don't think your workouts ever need to get boring or stale.
You just need to have an open mind to the huge world of various
training styles and techniques that are out there.

Seriously, there are so many different and fun training styles out
there, that there is no reason you should ever get bored with your
workouts and give up on that lean ripped body that you've been looking
for. Also, mixing in various training styles builds stronger joints by
reducing repetitive movement pattern overload and varying your
training stressors.

Now before I start with some of my favorite non-traditional training
styles, I will state that I think one of the best ways to achieve a
lean, muscular and healthy body is through a consistent weight
training routine with free weights (barbells, dumbbells, kettlebells,
etc).

You can choose to integrate some of these alternative training
techniques with your weight training routines on the same day, as
alternative workouts on separate days of the week, or even as separate
training cycles where you try some of these techniques for several
weeks at a time before cycling back to a traditional weight training
workout. Try some of these training styles out and you'll be on your
way to never being bored again with your workouts... and your body
will thank you with muscles popping out that you never knew existed!

Alright, here are some of my favorite non-traditional training
techniques:

1. Wind Sprints and Hill Sprints - Find any open field in a park or
athletic field and try 50, 75, and 100-yard all-out wind sprints.
After each sprint, rest long enough to catch your breath before the
next one (generally 1-2 minutes). Try workouts of anywhere from 6 to
20 wind sprints for a great "cutting" workout. Also, if you have a
hill nearby, hill sprints are also great workouts. Sprint up the hill
as fast as you can and walk down for your rest interval. Repeat until
you're whooped (a 20-30 minute hill workout is plenty).

These sprint workouts are so amazingly effective at changing your
entire body for the same reason as stairs exercises...by powerfully
working the biggest muscle groups in your entire body, you greatly
stimulate your metabolism while simultaneously increasing your fat
burning and muscle building hormones. Just look at any world class 100-
meter sprinters and notice how lean & ripped-to-shreds those guys
are.

Now compare that to the emaciated weakling physiques of many
marathoners, and you'll see that sprinting is where the action is at
for a healthy, ripped, powerful body! Now I don't want to upset all of
you distance runners out there. Hey, if distance running is something
you enjoy, then go right ahead. But don't say you're doing it for the
health benefits, because I might just have to disagree. You can read
my full story on why I believe variable intensity training is far
superior to steady-state endurance training

2. Kettlebell Training - You've probably heard me praise kettlebell
training many times before, but I will have to reiterate that it has
been one of the best training methods that I've ever tried and has
taken my physical capabilities to a whole new level. Kettlebells are
an alternative type of free-weight training instead of barbells and
dumbbells. Their unique construction and weight distribution
(basically a cannonball with a handle) allows for a whole different
realm of exercises that's available compared to dumbbells and
barbells.

Kettlebells have been typically used for training hard-core athletes,
military units, martial arts competitors, and other tough individuals,
but there is no reason that anybody looking to get stronger, bigger,
or more cut can't learn the exercises and benefit from them. It's been
a little over a year now since I've incorporated kettlebell training
into my routines, and I'll admit that I'm hooked for life! At between
$100-$150 per kettlebell, they are definitely not cheap, but they are
well worth the money. Just one or two kettlebells and you've literally
got yourself an entire home gym that you can use for the rest of your
life...worth every penny in my opinion! Check out some more info about
body-hardening kettlebells here.

3. Staircase Workouts - This is great because stairs are everywhere.
You can go to a football field and do stadium stairs, any building
that has stairs like a hotel (most people take the elevator, so you
will not even have many people looking at you while you're working
out), or even the stairs in your own home. For an awesome full body
workout, try mixing stairs sprints with an upper body exercise like
pushups or pull-ups.

If done with a high enough intensity, stairs workouts help to create
changes throughout your entire body due to the muscle building and fat
burning hormonal response and metabolism increase that you get through
working the biggest muscle groups in your entire body. If you thought
that going up and down the stairs was the only way to get a good
stairs workout... think again.

My fellow trainer and friend, Virgil Aponte, has developed a website
that focuses on creative stairs workouts using all kinds of exercises
you never would have thought of before. I'll even admit that I learned
quite a few new stairs exercises here. Check out his stairs exercises
site at Ultimate Stairs Exercises. Note that you get a copy of the
ebook version of the Ultimate Stairs Exercises with your purchase of
the Truth about Six Pack Abs

4. Ring Training - This type of training basically uses portable
gymnastic rings that you can take anywhere with you. You throw the
straps up over any high bar like a pullup bar, the top of a power
rack, or even over a football field goal crossbar. Then you can
quickly adjust the rings to do exercises like ring dips, ring pushups,
ring pull-ups, hanging leg raises, horizontal body rows, L-sits, and
more. Dips and pushups on the rings are my favorites and the rings
really make them a hell of a lot more difficult, while also
incorporating your stabilizer muscles to a much greater degree.

The rings allow your joints to move in a more natural pattern and can
help you prevent or even recover from shoulder injuries. Personally,
when I try dips on a normal dip stand, it hurts my shoulders. However,
dips on the training rings feel perfect, and also give me a much
better muscle pump. The training rings are one of the best training
devices I've ever bought. Give them a try... I think you'll like them
if you're up for a challenge. Visit ringtraining.com for more info on
how to get your own training rings.


5. Bodyweight Workouts - Try doing one or two workouts a week at home
with just bodyweight based exercises. These can be great because you
can get a high intensity workout done in only 15-30 minutes without
having to go to the gym on days that you might not have time for a
trip to the gym. Try alternating bodyweight squats, pushups
variations, lunges, and floor abs exercises continuously for 15-30
minutes.

Try to take very short rest periods or none at all to really amp up
the intensity since this will be a brief workout. If you're more
advanced, you can even incorporate more challenging exercises like
handstand pushups, one-arm pushups, and one-legged squats into your
bodyweight training routines. For those of you that want to develop
crushing strength through bodyweight exercises alone, a great book
that I read a couple years back is called the Naked Warrior by Pavel
Tsatsouline.


6. Swimming (Sprint Style) - A great full body workout that stresses
the muscles and joints in a much different way than most resistance
training. Incorporating swimming workouts once or twice a week into
your normal training routines can really enhance your physique. I
recommend trying a "sprint" style swimming workout, which will help
more for building muscle compared with endurance long distance
swimming.

For sprint style, swim as hard as you can to the other side of a 25-
meter or 50-meter pool (or sprint swim similar distances in a lake or
the ocean if you like to swim outdoors). Rest enough to catch your
breath between sprint swims (about 20-40 seconds). Try to keep the
rest intervals fairly short with swim sprints. You can also mix
different strokes (crawl, breaststroke, sidestroke, backstroke,
butterfly) on each swim sprint.

I've found that sprint swimming gives me a great muscle pump
(especially in the upper body), without any soreness the next day as
is typical with weight training. This is because swimming has no
eccentric movement (the negative portion of a lift under gravity),
which is what is the main cause of muscle soreness. Keep in mind that
even though swimming works your muscles well and is a nice alternative
workout to mix in once or twice a week, it does not strengthen your
bones due to the lack of work under gravity. You still need to do
regular weight training or bodyweight training to do that.

7. Sandbag Training - This form of training is a nice variation to mix
in with your strength training. It works your body with an unstable
object, which makes muscles that might normally be neglected get in on
the action to perform the movements. I've been mixing some sandbag
training into my routines for over a year now, and I've found it is a
very intense method of training that works your muscles in a different
way and gets you huffing and puffing like crazy.

You can make your own sandbags to train with by filling various sized
duffle bags with sand, or you can use those construction type sandbags
that come in several shapes. Sandbag exercises can be done as squats,
cleans, presses, lunges, shouldering, throws or heaves, carrying up
hills, etc. You can get your own sandbag for workouts here.

Also, be sure to see this article for 5 cool sandbag exercises to
spice up boring workouts

8. Mountain Biking - As you may have figured by now, I'm not a
proponent of steady pace endurance exercise, but rather, highly
variable intensity exercise that works with bursts of exertion
followed by recovery intervals. Well, mountain biking fits this bill
perfectly. You get the leg pumping exertion during the uphill climbs,
while also getting the adrenaline rush of the downhill acting as your
recovery intervals. Mix it all together and you get a super-fun, high-
intensity, leg burning workout that will melt fat off of your entire
body and build awesome legs at the same time.

The climbs can be tough and will challenge you both physically and
mentally as you pump away trying to make it up steep hills without
having to resort to getting off of the bike. Then after you make it up
the challenging climbs, you get rewarded with the adrenaline rush of
flying down steep hills while jumping off of boulders and logs and
trying not to stumble or fall off the bike. It's such an addicting
thrill...I love it! See, who says that working out has to be boring!

You'll NEVER see me on a stupid stationary bike... only on the REAL
trails!

9. Indoor (or outdoor) Rock Climbing - This is yet another fun way to
get in a great workout that will also challenge you both physically
and mentally. Indoor rock climbing gyms have starting popping up all
over the place in recent years and will be more accessible than
outdoor rock climbing to most people. Rock climbing is a great workout
for your legs, arms, shoulders, and your entire back. It also really
works your grip strength and forearms like crazy. Whenever I go indoor
rock climbing (which is only on occasion), my forearms are sore for
about 2-3 days afterwards. Give it a try if you've never done it... it
may be just what you're looking for to spice up your fitness routine.

10. Stick Wrestling - This is a killer full body workout and can also
be a great competition between you and your friends. This is probably
more of a guy thing for most people. You could even come up with your
own "fight club" and have stick wrestling competitions with your
buddies to see who is toughest. There are actually sticks designed
specifically for stick wresting, but you can even just use a strong
broomstick cut down to about 30-36 inches long and taped up with some
athletic tape to prevent splinters. For your stick wrestling workout,
stand on a soft mat or carpeted area (or grass if outdoors), match up
with a friend or foe.

You'll both grab the same stick toward the ends with your hands on the
outsides of your partner's hands, on the inside, or staggered. Then
you simply push, pull, jerk, and thrash your opponent around trying to
knock them off balance until they either fall or lose their grip of
the stick...and you win that round! Be careful not to get the stick up
high and knock each other in the face. Use common sense. You can do
this in 1-2 minute rounds or just keep going until someone gives up.
Be creative and keep going until you've gotten a killer workout. Your
forearms and legs will be screaming!

11. Strongman Training - This type of training is a little more hard-
core, but it's a blast for those who are into trying something
different. The premise is based on the types of exercises competitors
perform in the "worlds strongest man" competitions. If you have a
yard, you can even set up some of these exercises in your yard and do
some outdoor workouts to have a little fun. Your neighbors will
probably give you some funny looks...lol! You can get one of those
giant tractor tires and do tire flips (which is basically a deadlift
followed by a push-press).

You can also try your hand at log lifts, boulder lifts and carries,
keg lifts and tosses, weighted sled dragging...anything that involves
pulling, pushing, lifting, or heaving any types of odd objects. You
don't need to be a monster to enjoy this type of training...just
handle whatever size objects are challenging for your individual
strength. Strongman training works your entire body in a very intense
fashion and could easily spark some new results. If you're interested
in finding out more ideas for strongman training, check out this site
devoted entirely to these underground training techniques.

12. Rope Climbing - This goes back to the old high school days of
climbing the rope in gym class. Seriously, if you have access to a
rope, either at a gym or somewhere outdoors, rope climbing builds a
powerful and ripped upper body like no other exercise. A great way to
incorporate rope climbing into intense workouts is to do a climb up,
then lower yourself back down. Then while your upper body is
recovering for the next climb, you can do a lower body exercise like
squats or lunges, or go up and down stairs. Keep alternating the upper
body rope climbs with the lower body exercises in between and you'll
get one hell of a full body workout.

13. Bag Boxing - You can use a heavy bag, a speed bag, or even one of
those rebound bags to get a great workout. Among the three, the heavy
bag is the best all around full body workout, while the speed bag will
test your rhythm and timing and give you a great upper body workout.
If available at your gym or if you have a bag at home, try mixing
these in as a good warm-up or as an intense finish to your strength
routine.

14. Rope Skipping - You can't beat rope jumping as a great full body
exercise. I like to use it as a warm-up for my weight training
workouts. I prefer to use the really cheap "speed" ropes with a
plastic rope instead of a fabric rope. Once you get good, you can jump
rope much faster with the plastic ropes than the fabric ones, which
will allow you to get a more intense workout. And don't mess with the
weighted handle ropes...they'll just slow you down.

Your goal is speed when rope skipping. Try mixing together two legged
jumps, one-legged jumps, arm crossovers, double jumps (rope passes
under feet twice for each jump) to keep things interesting and
increase the intensity. Also, try alternating 15-20 second high
intensity bursts where you jump as fast as you possibly can, followed
by 15-20 second recovery intervals where you jump slowly to get ready
for your next burst. Keep repeating until you're whooped, which might
happen pretty quick!

15. Jumping exercises - squat jumps, box jumps, lunge jumps, and broad
jumps are some of the best ways to incorporate explosive jumping
exercises into your routines. The explosive and powerful nature of
jumping exercises works your leg muscles in an entirely different way
than most normal slow grinding strength training moves. I've even seen
a university study cited once that found squat jumps to elicit the
greatest testosterone response of all exercises studied. That means
more muscle and less fat on your entire body, not just your legs. Try
super-setting jumping exercises with upper body exercises for some
really intense workouts.

Well, I hope you've enjoyed all of these ideas for ways to really
shake up your workouts and make them fun again. I know some of them
may seem a little "out there", but open your mind to the possibilities
and you'll never be bored again...and your body will respond with new
found results!

Don't forget to pick up a copy of the ebook "The Truth about Six Pack
Abs" to discover all of the secrets of a sound training and nutrition
program to help you build the lean ripped body that you desire.
http://www.buildingyourabs.tk/