The Kiss Fitness Blog
Plank Barrel Turn Workout

This simple workout features only 3 exercise to make an excellent superset to maximise your workout time, each circuit is short and effective.

Isometric exercises are excellent at engaging the core and stabilising muscles requiring constant firing to maintain form and correct body alignment. This workout is called a plank barrel turn as you will be moving straight from one plank exercise to the next WITHOUT rest. This turns these simple plank exercises into a quad super-set. 

Perform the workout at a circuit for 2 to 3 rounds, remember there is no rest between each exercise, simply move to that plank position.

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Isometric Heaven Core Circuit Workout

Get ready to hold those planks and bridges, this workout has no movement with isometric contraction the focus of this short core workout. Holding an isometric or stationary position constantly stimulates the core muscles and stabilizers improving core conditioning and stability.

Ideally perform this workout 2-3 times per week. Perform as a circuit, 1 set of each exercise and complete as many circuits as you feel comfortable.

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Medicine Ball Workout

The Medicine Ball is a simple piece of kit accessible by home users and at any local gym, they offer additional intensity to core exercises while adding dynamic & functional movements to others. If you don't already own a medicine ball, it's a worthwhile investment for your home workouts. In this weeks workout, we'll be using a Medicine Ball to stimulate the core, choose an appropriate weight and get started.

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6 Minute LBT Circuit Workout

This workout users the TRX! Don't have one? Then you need one. The TRX Suspension Trainer is simply the most versatile piece of training equipment you'll ever need, it will last for years. I highly recommend you purchase one, unlike the Swiss Ball which is gathering dust somewhere in your house, you'll actually use this, you can work every area of your body with it, ditch that gym membership and get yourself one of these. Click the links below to search for the current best deals.

 You are also likely to find The TRX Suspension Trainer hanging up in the functional training area of your local gym, take this workout with you. Buy this Workout on Kiss Fitness Online to track this workout via your phone or tablet using our Online Training App powered by Trainerize

This Leg's, Bum's & Tum's Circuit workout is a quick fix, you can choose to do 1,2 or 3 circuits with each round lasting just 6 minutes. Ideal for when you are short of time, workouts don't have to be long and this work certainly is not. It will however be effective. Choose an angle of intensity that challenges you to get the most benefit from this workout.

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9 Minute Core Stabilisation Circuit Workout

This Stabilisation workout is a core engaging workout to simulate better balance and core stabilization, an excellent workout for activating the core stabilizers focusing on balance and isometric exercises. Re-center your core with this 9 minute core stabilsation workout, perform 1 or 2 circuits.

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7 Minute Dumbbell Core Circuit

Dust of your dumbbells, were going to add intensity to a core circuit with a dumbbell, this simple circuit can be done as man times as required.

  • Rounds: 2-3
  • Time: 45 seconds work | 15 seconds rest

Time your workout with a Gymboss Interval Timer

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At Home 7 Minute Core Workout

This quick 7 minute circuit is a complete core workout, very simple and it will work your entire core. Complete the circuit as many times as required for your goal and desired intensity, increase or decrease time to suit you own ability and progress from there.

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Fitness Ball Core Sculpt Circuit Workout

Get ready to dust off that Fitness Ball, an excellent piece of equipment that's cheap with hundreds of exercises that can be done with this simple bit of kit. This Fitness Ball Core Circuit is a simple workout that can be done at home in your living room, only a small amount of space is needed. This is an intermediate workout requiring good balance and core control on the Fitness Ball. 

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Muffin Top Melter Workout

A popular concern amongst women, the Muffin Top. What an affectionate name, well, they say visualisation is everything so it’s quite apt really. We've put together this Muffin Top workout to help you melt away the fat, it will take some work and you'll need to make appropriate changes to diet and activity levels, if you have not already. This workout has been put together using just a matt and a pair of dumbbells, however the dumbbells are not essential. This workout should take about 30 minutes.

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The 300 Workout

You would have done well not to have heard of the infamous 300 workout, many websites have submitted their claims to the workout and many have even charged for the privilege.

Every fitness site on the web has a take on the 300 workout, the so called workout that the actors from the movie 300 undertook to get into shape and get that 300 physique. It would be nice to think that these actors undertook the workout 'X' times per week and this was the only workout they used to achieve their classic physique. However, this is unlikely due to the size of the workout, the workout is hard and it would be ineffective and near impossible to perform this on a regular basis. It's called the 300 workout as that is the total amount of reps that are performed during the entire workout. All these exercise and reps are performed consecutively with little or no rest, a massive super-set if you like or a large circuit with no rest, either way it sounds tough.

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