Killer Workout 8 Effective Methods to Finish Your Gym Session


The Eight Minute At Home Abs Workout

Video taken from the channel: Bowflex

Use Visualization. One of the best ways to “prime” your mind and body for an intense training session is to visualize it happening before you even enter the gym.. Sit quietly with your eyes closed for about 10-15 minutes before your workout and think about what you want to accomplish and how good it will feel to make weights that are normally heavy feel light as a feather. These 25 workout finishers are brutal additions to your already intense workouts.

And if your workouts aren’t intense, they are now. 12 HIIT Workouts to Get You in the Best Shape of Your Life. This exercise is a total-body exercise with a primary focus on your lower body quads, hamstrings, glutes and calves. By working for a shorter amount of time (six seconds, in this case) with full recovery (54 seconds), you’re really hammering the energy system that’s responsible for helping you be fast, powerful and explosive.

Keeping it simple is often best. And on chest day, giving your best effort to a few exercises is often way better than trying to tackle lots of movements, but tiring out before reaching the finish. This workout is as bare-bones as it gets, but that doesn’t mean it has to be any worse than an eight-move gauntlet. A spooky Halloween workout from Total Gym! *I do not own rights to this song. Manny Pacquiao KILLER WORKOUT ROUTINE!!! EsNews EXCLUSIVE Duration: 13:43.

ESNEWS Recommended for you. The 8-week body transformation plan designed to make you the leanest, strongest version of yourselves. These workouts, designed by WBFF UK.

1. Metabolic Resistance Training (MRT) If your focus is on building strength, MRT is the way to go. MRT circuits consist of a series of four to eight exercises, usually multi-joint in nature, with. I always find ways to walk more and spend more time at my stand-up desk in the 24 hours following a tough Ultimate Frisbee match or sprint workout.

Sample Restorative Workout. The next time you throw down a killer workout, trying heading to the gym the following day and creating a restorative experience. How it works: Perform each battle rope exercise for 30 seconds, then rest for one minute before moving onto the next move. When you get to the end, rest for one minute. Repeat the circuit three times, and you’ll get an awesome workout that’s not only quicker than your usual hour-long gym session but way more fun!

A successful trainer develops a client’s desire for, and ability to pursue, fitness independently of the trainer. It’s not about giving someone a killer workout and saying “good job” even if it isn’t. Leading someone to fitness means using what they care about to foster an internal drive to move in the direction of better fitness.

List of related literature:

With one tap on the app, Fitbod creates my next workout, removing the discomfort of uncertainty by quickly telling me which exercises to do, in what order, how much weight to lift, how many repetitions to do, and even how long to rest between sets.

“Hooked: How to Build Habit-Forming Products” by Nir Eyal, Ryan Hoover
from Hooked: How to Build Habit-Forming Products
by Nir Eyal, Ryan Hoover
Penguin Publishing Group, 2014

As an athlete and coach, I know most people’s instinct with this program will be to hammer through each exercise, the entire list, with each workout.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

To achieve a whole-body workout in each session, perform eight–ten exercises in each workout that will train the major muscle groups across the whole body, by including three–four upper body exercises, three–four lower body exercises, and at least two core body exercises from the options presented.

“CSIRO Protein Plus” by Jane Bowen, Grant Brinkworth, Genevieve James-Martin
from CSIRO Protein Plus
by Jane Bowen, Grant Brinkworth, Genevieve James-Martin
Pan Macmillan Australia, 2019

In this section, I listed my five favorite “Death By” workouts, but you can also use your imagination and create your own.

“Maximus Body: The Physical and Mental Training Plan That Shreds Your Body, Builds Serious Strength, and Makes You Unstoppably Fit” by Bobby Maximus, Michael Easter
from Maximus Body: The Physical and Mental Training Plan That Shreds Your Body, Builds Serious Strength, and Makes You Unstoppably Fit
by Bobby Maximus, Michael Easter
Potter/Ten Speed/Harmony/Rodale, 2018

You can either complete all of the cool-down exercises or choose 4–5 of them and perform for 4–5 minutes at the end of every workout.

“The Busy Mum's Guide to Weight Loss” by Rhian Allen
from The Busy Mum’s Guide to Weight Loss
by Rhian Allen
Pan Macmillan Australia, 2018

Part 3 provides the fundamentals for optimal strength and physique training, from training frequency (how often you work out) and set and repetition or rep schemes (how many times your perform the exercise) to creating realistic goals and expectations, as well as dietary guidelines.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

A 3-set workout with this exercise with a 10-8-6 repetition (start at 10 reps of each movement on the first set, 8 on the second set, and 6 reps on the third set) sequence is a killer.

“Men's Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning” by Robert Dos Remedios, Michael Boyle, Editors of Men's Health Magazi
from Men’s Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning
by Robert Dos Remedios, Michael Boyle, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2007

Each of these workouts can be performed in a basement, garage, or backyard or at a fitness facility.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

You can also do a combined high-intensity strength training that involves all the 5 high-intensity techniques on a weekly basis, over a 6week programme, i.e., you do the 5 workout programmes and follow them with a personal preference HIT workout.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

In The UltraMind Solution Companion Guide (, I have provided a more comprehensive exercise program including further guidelines for aerobic conditioning, a special energy-boosting type of aerobic exercise called interval training, muscle building or strength training, and a stretching program.

“The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First” by Mark Hyman
from The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First
by Mark Hyman
Scribner, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • My first day doing the work was painful but I managed to finish…thank I for the video..I loved it…how many times do I do the 7 minutes work out to get a flat belly I’m kinda overweight now

  • Careful when you do ab crunches. Make sure than your abs are going inward and flat when you squeeze like the girl in black. If it is bulging, you might induce diastasis recti. Be mindful not only of the form but also how your muscles are contracting.

  • Hey guys I have started my workout during lockdown on March and do it consistently.I watch the workout by Bowflex they are really good and the results you can watch in my you tube channel
    Here is the link below

    Do support,like and subscribe ������

  • This is great workout! I’m publishing beginner-friendly Monday-Sunday abs workouts to get shredded abs. Check it out here:

  • When I say I’m sweating. I feel my core burning and that’s a great things but I’m dying. I did it twice so proud and I’m very new to exercising

  • I literally started seeing results within a couple days. This is one of my favorite workouts to do consistently, because it doesn’t get “too easy” quickly.

    The only thing I thought would be good to mention in the video, is that with those cross crunches, it’s extra effective to really reach hard to the *side*, like the outside of the leg and even hold it there.

    …rather than simply raising the leg and arm.

    Focusing hard on the side twisting gets to the sides/obliques which is a huge part of getting a small waist. The parts focusing on the upper abs are great too, but they won’t get rid of love handles or the “wide” ness per se.

  • BalanceFrom GoYoga All-Purpose 1/2-Inch Extra Thick High Density Anti-Tear Exercise Yoga Mat with Carrying Strap

  • I’ve seen so much process for me only doing this for 1 month and working out is the second thing that I do in the morning first is waking up and no I don’t get changed into my workout gear because i don’t have any workout gear I’m 13

  • I can definitely see that abs engaging. Sadly I don’t have abs like that and my belly fat don’t want to participate in body building.. I will do this tomorrow anyway

  • The 8 minutes work out was a very good source of Excerise. I loved the video and I am going to do the work out,Excerise is good to do on a daily basis and eating fresh fruits and Vegetables healthy eating habits and also drinking plenty of water.Have a bless and wonderful day everyone.

  • I’ve being doing these workouts for one week only and my energy level had increase and really feel like it’s buring my fats! love it Will the first exercise not make the hips wider?