So, we talked about the Squat in our last post with great detail. It is an easy exercise you can do anywhere anytime .

Today we are pursuing an exercise known to many as the Push-up. My Franchisees in Brampton, Mississauga, North York, Etobicoke, Toronto, Oakville and Richmond Hill all agree that this is a major calorie burning strength building exercise staple. It is a must if you want results. You can do this in the comfort of your own home or away on business or on a vacation.

The Push-up

is primarily for the chest muscles. The secondary muscles working are the shoulders, triceps and a little bit of core muscles. A very effective exercise if performed properly, adding variations for intensity. Here are the variations;

-Reps/Duration, depending on your strength level, try 10 – 30 repetitions. If that is too easy or hard keeping count, time yourself for 30 seconds to 1 minute.

-Tempo, again, keep the body guessing (internal furnace on fire more) by changing the speed of how you perform the push-up. You can try super slow – 4 secs down, 4 secs up. Or how about – 3 secs down, then explode up for 1 second.

-Plyometrics, depending on your goal (explosive speed, fast weight loss, bigger muscle) you can try keeping your feet (toes) on the ground while exploding in the air to clap your hands. (Try on your knees as well. Still effective)

-Surface/Plane, You can either be on your toes feet together and hands (palms down) under the shoulders just 4-6 inches wider than the shoulders or feet wide or hands super wide or directly under the shoulders. For an easier version try on your knees, toes down. For a harder version try with 1 foot in the air.

Look out for our final exercise.

Ever wonder what the most beneficial exercises are you can do anywhere, anytime without anything?

Well, I will spell it out in my blog today. We will do a 3 part report.

My Trainers On Site Franchisees in Toronto, Brampton, Mississauga, Richmond Hill, North York, Oakville and Etobicoke all agree with me that the exercise listed below is the top of the top for burning the most belly fat. Today we will cover;

The Squat

- when? performed properly this can be a very effective exercise for the bottom half of the body. It works your quadriceps, your glutes, your hamstrings, inner/outer thighs and even your calves. The squat is a crucial exercise for adding tone, definition and revving up that internal metabolic furnace – thus reducing body-fat in our most troublesome place, the belly.? Besides having the best form and technique possible, what are some ways to make the squat even more challenging without adding extra weight/load/resistance?

- Reps/Duration, 20 bodyweight squats might be fairly easy to most. Try doing squats for 1 minute duration.

- Tempo, doing the same tempo of an exercise doesn’t keep the body guessing at all. 1 second up and 1 second is ok, but try to add in on occasion a 3 up 1 down or 4 up 4 down. You just need to alter the tempo.

- Plyometrics, this can be a great option for the intermediate or advanced and as long as you have great knees. At Trainers On Site we teach all our personal trainers to coach the proper way to perform a jump squat. Use your arms for propulsion, landing soft and then explode up. (Here is a great time to think about reps v.s. duration)

- Surface/Plane, instead of doing a normal 2 legged squat, try a 1 legged and see how much harder it is? It is a lot more tough. You start using extra muscles you never knew you had, balance becomes an issue and your furnace is on high. All the same above methods can apply to this 1 legged squat.

Well there you have it. Another simple but cool tip/exercise from Trainers On Site, the leaders in in-home personal training.

Hey everyone.

I has been a while since my last blog post. It has been really busy around the office of TRAINERSONSITE.

In the mobile Personal Training industry there is never a dull moment.

I am in the process of getting my basement finished, what a project.

This will be a great place to interview potential candidates for TRAINERSONSITE, employees and future franchisees.

It will also be a closed door for my office so I can be in peace in quiet without all the distractions from Treehouse, Madagascar and numerous other distractions.

The space will be small but a great workout area instead of always using the living room (which was ok before). Plyometrics I think was ruining my laminate. Lol

I hope to soon have my other in-home personal trainer franchisees contribute to these posts as well.

Be on the look out for the after picture April 1st. Be on the lookout for a cool new Fitness newsletter as well. Our free e-books are on our homepage as well.

A new playground workout will posted soon too.

Stay committed to your health!