Workouts For Weightloss - FREE
"Choose Your Weight Loss Exercises Now"

The "LA DIET PLAN" web site with many thanks to Bella Online now offers these exciting free workout routines and exercise programs for your use any time!

Core training is one of the best kept secrets of the most succesful fitness trainers because it gets you more fit and faster. Picture yourself sitting back on an incline bench performing dumbbell curls. Your entire body is motionless with the exception of your arms slowly lifting and lowering those weights. What's wrong with this picture? Sitting back in an upright position with practically your entire body supported by this stiff bench means your missing out on opportunities to train your core and all types of other muscles as you train biceps. Perform dumbbell curls standing up and now you're recruiting core muscles to maintain good posture by pulling shoulders back, pulling your navel into your spine to support your back, and keeping your knees slightly bent. Perform the same curls in a static lunge position and now you're recruiting core muscles plus quads, hamstrings, and hip flexors. Get the picture? The more you challenge your entire body while performing an exercise the better results you get and the faster you get them. Try these moves for amazing results.

Static Lunge Dumbbell Curls
Holding two dumbbells at your sides, stand with feet hip width apart and take a big step forward with your left foot. Keep the heel of your back foot (right foot) off the ground, bend both knees slightly, pull your shoulders back, and contract your abs. Keep your arms and elbows aligned with your body, slowly lift the weights (don't swing the weights) until they almost touch your shoulders, and squeeze your biceps for 1 second. Make sure your arms and elbows remain aligned with your body and slowly lower the weights back down. Want to really challenge your body? Place your front foot on top of a dyna disc or your rear foot on a bosu ball or balance ball and see how much more difficult the exercise becomes. Perform 2 sets of 15-18 with a challenging weight. Tip: You can also perform dumbbell side raises, rear dumbbell flys and overhead dumbbell extensions in this position.

Balance Ball Tricep Extensions
Holding two dumbbells at shoulder level sit on a balance ball then walk yourself down until you're laying down with head and upper back fully supported, knees and feet at a 90 degree angle. Maintain your butt lifted and abs contracted so your body is flat as a table and parallel with the floor throughout the entire exercise. Lift your arms above your chest with palms facing each other, without moving your biceps slowly bend your elbows and lower those weights down next to your ears. Make sure elbows point up to the ceiling as you're lifting and lowering (don't let them flare out to the sides). Push the weights back up and flex your triceps. Perform 2 sets of 12-15 with a challenging weight. Tip: You can also perform dumbbell flys and dumbbell pullovers in this position. If you want to increase the intensity perform 15-20 hip thrusts before starting the exercise, slowly lowering and lifting your butt making sure to squeeze at the top.

Decline Pushups or Dyna Disc Pushups
Get in a push-up stance with feet and lower legs (below the knees) on a balance ball or exercise bench and hands flat on the ground. If using dyna discs place both feet on discs and hands on the floor. Contract your abs and slowly bend your elbows so your forehead almost touches the ground. Push back up to starting. This exercise recruits major ab and back muscles so be sure you're contracting your abs and keeping your body as straight as possible to prevent injuries. Perform 2 sets of 8-10. Tip: If you're using a balance ball you can alternate between pushups and knee tucks to increase intensity.

Balance Ball Dumbbell Rows
Holding a heavy dumbbell in your right hand place your left knee and left hand on a balance ball. Bend your right knee just enough so your body weight is mostly supported by the left side. Maintain a slight curve in your lower back and let the weight hang down next to the ball. Slowly row the weight back next to your ribs keeping your arm and elbow close to your body. Squeeze for one second and slowly lower back down. Perform 2 sets of 8-10 on each side. Tip: You can increase the intensity of this exercise by adding a tricep kickback just use a lighter weight and do more reps of rows (about 15) and less reps of kickbacks (about 10).

King Deadlift w/ Dumbbell Side Raises
Hold two light dumbbells at your sides, with shoulders back and abs contracted lift your right heel behind you to knee level forming a 90 degree angle. Balance on the left leg and slowly bend your left knee driving your right knee towards the ground until left leg is almost parallel with the floor. Raise back up to starting position lift dumbbells up and out to the sides squeeze and hold for one second then slowly lower back down. Perform 2 sets of 10 on each side. Tip: This exercise requires a lot of balance so you may want to rest the top of your right foot on a bench behind you.

Two Days A Week Strength Training Workout
Twenty Minute Full Body Workout
Thirty Minute lower Body Fat Routine
Five Minute Workout
Flat Tummy Eight Minute Program
Morning Workout Eight Minute
Balance Ball Workout
Live Long And Prosper Workout
Body Transformation Program


Bum Shaper Workout
Bum And Ab Workout
Cardio One Program
Cardio Two Program
Lean Thirty Minute Workout
Haloween Workout
Low Carb Workout
Quick Fix Routine
Tighten And Tone Workout
Killer Butt Top Five Workouts
Walking Program
Weight Loss Workout One
Weight Loss Workout Two

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