Crunches vs Sit Ups

Crunches vs Sit Ups: which Should you do? Which exercise is better for weight loss, muscle growth, and strength? This article discusses some of the differences between these two types of activities related to health and fitness.  Fitness Hack Truth – Just Do 100 Sit Ups A Day?

Crunches vs Sit Ups Comparison

Sit Ups

Sit-ups focus on flexion and extension of the spine, while crunches use rotational movements. Sit-ups have been shown to have a greater impact on abdominal muscles than crunches since they use heavier weights than crunches. However, some researchers argue that the two exercises influence hip flexor muscles differently. It’s essential to recognize that abdominal muscles are just part of the larger musculature system.

A sit-up is a basic chest press in which you support your body weight on your hands and extend your legs straight out behind you, then lower yourself back to the floor with half or the full range of motion (depending on how you perform them) by flexing and extending at your hips. Chest presses with heavy weights or where your feet are on the floor are good for increasing the strength of your chest muscles.

When performed correctly, sit-ups are effective for people with a long back who may have difficulty with hip flexion because of the laws of leverage. The lower part of your hips has to move forward to perform sit-ups. This can negatively affect the joints and muscles in your abs if you rely on it heavily. Therefore many fitness experts suggest using a chair for sit-ups as it helps support your weight and prevents the bad form from occurring due to longer lever effects at the hips.


On the other hand, crunches are a combination of rotational and flexion and extension movements of the spine that focus more on the abdominal muscles. Crunches involve flexion and extension of your trunk and rotation around your neck and shoulders. Both exercises effectively strengthen abs, though abdominal muscles may be targeted in different ways as described below.

Crunches, however, may be more effective for people with short torsos, as this exercise is more controlled and allows for better flexion at the hips. This is because you rest your entire body weight on your feet and can pull up further at the hips than with sit-ups. Crunches are also easier for people with shorter arms than sit-ups, which require people to hold their hands underneath their backs or around their heads to perform them.

The more you lift your legs during crunches, the greater the stress on the hip flexor muscles. The hip flexor muscles help support our movements and keep our hips mobile. If these muscles are overworked or injured from exercises like crunches, it may impair your ability to move and cause chronic pain or other injuries in your body.

Sit Ups vs Crunches – Muscle Targeting

Sit-ups target smaller abdominal muscles than crunches. This lets more weight to be lifted with sit-ups, which can help increase the strength of your abdominal muscles. Crunches are easier for people with short torsos to perform.  Also, crunches may be better for people with shorter arms than sit-ups, which require longer lever arms at the shoulders and elbows. This exercise focuses on flexion and extension of your spine rather than rotation, making it good for stability in your trunk.

4 Best Sit Up Alternatives and How To Do Them

There are a number of sit up and crunches variations.  Below are four of the best sit up alternatives and how to do them.

1. Roman chair sit-ups

Roman chair sit-ups is a form of sit-ups in which you lift your torso up from a Roman chair. It’s a simple and effective way of increasing the intensity of your abdominal muscles and improve your upper and lower back strength, core stability, and strength.

How To Do

Place your hands behind your head with elbows pointed out and shoulder-width apart. Place your feet on the exercise ball with both legs stepping out with one foot at a time. Position the ball so that it is under the arch of each foot or flat on the floor. Make sure that you are tall enough to sit up completely without touching your back to a wall. Place your arms close to your sides with elbows bent at 90 degrees for a variation.

2. Decline sit-ups

Decline sit-ups, also called decline pushups or crunches, involve hanging from a bar over a decline bench. You can perform decline exercise with your feet firmly planted on the floor or with your feet elevated on an exercise ball. When performing decline sit-ups, make sure to maintain proper form and use a bench at least 18 inches high so that you don’t hit your head on the bottom of the bench when in the down position.

How To Do

Lie on a decline bench and place your hands shoulder-width apart a little closer than shoulder-width apart.

Position your feet on the floor, or place them on an exercise ball like traditional sit-ups. When you reach down to grab your knee, you are not bending at the waist and keeping a slight arch in your back throughout the movement, but instead reaching with an overhead reach (picture standing up in a squat position until your arms are extended overhead). As you return to the start position, make sure not to let your back arch.

3. Butterfly sit-ups

Butterfly sit-ups focus on your chest and triceps. These sit-ups are performed in the same position as traditional sit-ups, lying face down.  But, instead of placing your hands behind your head, you place them across your chest. Using either a decline bench or an exercise ball, you can perform this exercise.

How To Do

Lie on a decline bench or exercise ball so that your feet are flat on the floor. Place your hands across your chest. Perform sit-ups as you would normally, but instead of having your hands behind your head, try to reach your hands up toward the ceiling.

4. Weighted Sit-ups

Weighted sit-ups are performed in the same position as standard sit-ups, but the weight is placed between your legs. The goal is to lift your body from the decline bench with a straight back. Keep your shoulders down and your abs contracted as you lift yourself up.

How To Do

Lie on a decline bench or exercise ball with upper-body support underneath you for safety. Place your hands behind your head with elbows pointed out and shoulder-width apart. Place a weight plate between your feet. Perform sit-ups as you would normally, but instead of having your hands behind your head, try to reach your hands up toward the ceiling and lift yourself up using only your abs.



The more you pay attention to your body and how you treat it, the better off you are. Treating yourself to the gifts of fitness and nutrition and loving your body enough to honor it with these things will make a difference in how you feel about yourself. To succeed in health and fitness journey, one must first love themselves fully, beginning with taking care of yourself.


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100 Sit Ups A Day

Sits ups are one of the best exercises you can do at home to build your abs.   You may hear people tell you, “just do 100 sit ups a day and you’ll start seeing results in no time.”  Well, sit sups are an very simple exercise with numerous benefits.  But, simply doing 100 sit ups a day is not the best way to lose belly fat. In fact, you could be wasting your time.  Even done correctly, each sit up only burns about a half a calorie.  If 100 sit ups a day isn’t the best method for losing weight, how long will it take me to lose 20 pounds?

Sit-ups work all of the muscles in your body, and they build up strength over time by forcing you to use all of your muscles multiple times a day.  However, sit ups can aid in toning your abs when paired with cardio and a proper diet.  Like most exercises, intensity is key to getting the most out of your sit-ups.   It’s not just about how many sit-ups you do each day but also the quality of your movements. Repetition is essential, but so is the range of motion and speed at which you move. Finally, it’s important to be consistent in order to see results.

The “perfect” sit up should involve you lying on your back with your knees bent and feet flat on the floor. Your arms should be crossed across your chest as you lift your upper body towards your knees and then slowly lower yourself back down again.

What Muscles Do Sit Ups Work

The primary muscle that the sit-up targets is the rectus abdominis, which runs vertically along each side of the abdomen between the pelvis and sternum.  The transverse abdominis, which wraps horizontally around the sides of the pelvis, contracts during a sit-up to stabilize the torso as you lift your head and shoulders off the ground. Sit-ups also work several other muscles in your core, including your obliques, hip flexors, and erector spinae.

Do Sit Ups Burn Belly Fat?

The answer to this question isn’t so simple. Yes, sit-ups can help you burn belly fat, but not as much as cardio exercises or a combination of both cardio exercises and resistance training.  Sit-ups are effective because they target your abdominal muscles. However, this doesn’t mean they’ll help you lose weight in the stomach area. They also won’t help you get immediate results like any other workout.  The best way to get rid of belly fat is by eating a healthy diet and exercising regularly. While sit-ups don’t directly target belly fat, they do build muscle and strengthen your core.  If your goal is to lose weight and burn belly fat, doing sit-ups may be a part of your plan, but make sure that it’s just one part – along with other physical activity and a healthy diet.

How Many Sit Ups a Day?

To determine how many sit-ups are right for you, take your weight in pounds divided by two and round up to the next whole number. Multiply this number by 4; that’s the number of sit-ups you should do each day. As long as you’re not overdoing it and doing more than four sets per day, this figure gives you both a good workout and plenty of rest days between workouts to recover.

However, If you’re just starting out, start with fewer repetitions. As your body gets used to the exercise, you can add more repetitions until you get to a point where doing more than 100 sit-ups a day is too much. In the fitness industry, this is otherwise also known as progressive overload.


In conclusion, sit-ups are great for both muscle gain and fat loss. Regardless of your fitness goals, you may do sit-ups individually or as part of your workout routine. They work your upper body, which is the most popular area of muscle to tone.  They’re a relatively straightforward exercise and can be done anywhere. The exact number of sit-ups you should do per day depends on your goals and the type of sit-ups you’re doing.  Don’t worry about it if you can’t complete the entire set of 100 sit-ups at once. Remember that it’s not just exercise that will tone your abs, but this also goes for a balanced diet. Incorporating more protein, vegetables, and fruits into your meals can reduce your calorie intake while keeping you full for longer periods.


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P90X Shoulders and Arms Workout

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The P90X shoulders and arms routine is one of the more popular workout routines.  But, why does the P90X system work?  To understand why it works, we should take a look at the benefits of shoulders and arms workouts.  Building and toning up your shoulders and arms can provide a more muscular and defined look, which may catch the attention of that special somebody or draw in new people to you. You can even tone them down for everyday use to avoid looking bulky in your clothes. Shoulders are very important when it comes to maintaining proper posture, too.

Shoulders and arms are some of the most simple to build muscle on. Some people may go their whole lives without exercising them, while others focus on these areas than others. Shoulders and arms workouts with a shoulder press or even just a curl can be very beneficial for reaching a goal physique. In this article, we’ll discuss the benefits, examples, and importance of working out both the shoulders and arms.

Six Benefits of Shoulders and Arms Workouts

Toned and built-up shoulders and arms will provide a more muscular and defined look. Exercising these two areas will help with maintaining proper posture as well. Here are some of the benefits of arm and shoulder workouts.

1. Increase Endurance and Stamina

Exercising the shoulders and arms will increase the oxygen supply of your heart. This also increases blood flow, allowing your muscles to breathe better and not tire as easily. The muscles will also get stronger from the increased blood flow, allowing you to continue exercises for a longer period. Stamina can also increase from toned muscles, allowing you to work out for a longer length of time.

2. Better Posture

Working out the shoulders and arms can help improve your posture by strengthening these areas. You’ll be able to maintain good standing and sitting posture with a stronger upper half. This will not only look neater but also help you avoid any back, shoulder, or neck pains that would come from bad posture. The workouts can also fix any previous pains that would’ve come from poor posture.

3. May Help You Look Better On Clothes

Having toned and shaped shoulders and arms can make wearing certain clothes more comfortable. The muscles make it easier to wear whatever you wish and create a more defined look for others to notice. They can also make your waist look smaller, which is always a plus.

4. Helps with Everyday Activities

Having stronger shoulders and arms means you won’t tire as quickly when carrying groceries or doing other household tasks. It helps lessen the risk of any future pains that would’ve come from performing these activities. These areas will also handle the tasks better, making them less prone to getting hurt.

5. Look More Attractive

Toned and defined muscles are always attractive, whether they are big or small. Your shoulders and arms are visible regardless of what you wear, so using these exercises can make you more appealing to others around you. What girl doesn’t want a guy with pumped-up arms rather than one that’s scrawny?

6. Better Health

Having proper posture, stronger bones, and better endurance are signs of healthy bodies. Your heart is also stronger from working out your upper body, which reduces the risk of getting sick very often. These areas will be able to fight off viruses that could’ve taken hold. You’ll also improve your oxygen intake, allowing you to breathe better and even exercise longer.

Why Work Out Shoulders and Arms Together

The Two Areas Tend to Work Together

Working out your arms and shoulders forces them to work together. These areas are directly attached, so it’s only natural that they have a solid connection to exercise. Both will get the same benefits from the workout, making working out both easier since you can combine several exercises at once.

Can Do More at Once

Combining shoulder and arm workouts can reduce the number of exercises needed to complete a full workout. These areas are close together to work out with similar or even the same types of routines. Doing several different exercises for these areas will take more time and use up more equipment than necessary.

Gain Faster Results

Working out both muscles at once covers them in one quick routine rather than two separate ones. This saves you time, allowing you to gain results sooner than what would’ve been expected without combining workouts. The combined effort allows for better flow, creating an easier workout that could improve your overall strength much faster than using single-body part exercises independently.

P90X Shoulders and Arms Workout

Group 1

  • Alternating Shoulder Press
  • In & Out Bicep Curl
  • Two-Arm Triceps Kickback

Group 2

  • Deep Swimmer’s Press
  • Full Supination Concentration Curl
  • Chair Dip

Group 3

  • Upright Row
  • Static Arm Curl
  • Flip-Grip Twist Triceps Kickback

Group 4

  • Seated Two-Angle Shoulder Fly
  • Crouching Cohen Curl
  • Lying-Down Triceps Extension

Group 5

  • In & Out Straight-Arm Shoulder Fly
  • Congdon Curl
  • Side Tri-Rise

5 Alternative Shoulders and Arms Workouts

If you are looking for some examples of arm and shoulder workouts, here are some of the workouts for arm and shoulder.


Pushups help strengthen triceps and pectoral muscles. This workout can be done by anyone regardless of fitness level. Start by lying on the ground with your face facing down. Place hands at shoulder width to support your body. Start by lowering yourself to the ground, bending elbows behind you. Once the chest almost touches the floor, push back up and repeat for the desired number of reps.

Dumbbell Shoulder Press

Dumbbell shoulder press help strengthen the triceps, deltoids, and trapezius. To start this workout:

  1. Begin by taking a dumbbell in each hand.
  2. Try to find a weight that you can handle for about 10 to 12 reps.
  3. Start by standing straight with your feet shoulder-width apart and hold the weights at shoulder height.
  4. Inhale as you lift weights directly above your head with palms facing forwards.
  5. Exhale as you slowly lower the weight to starting position while rotating arms so that palms face each other at the top of the movement.

Dumbbell Curls

Dumbbell curls help strengthen biceps brachia, anterior deltoids, and forearms. To start this exercise:

  1. Grab a pair of dumbbells that are light enough for you to do 10 to 12 reps.
  2. Start by standing straight with feet shoulder-width apart, and knees slightly bent.
  3. Keep your back flat while holding dumbbells at your side with palms facing towards thighs.
  4. Inhale as you slowly curl the weight forward while contracting biceps.
  5. Exhale as you return to starting position while keeping your upper arms stationary throughout the movement.

Cable Crossover

Cable crossover helps strengthen deltoids, serratus anterior, chest, and triceps brachii. To start this workout:

  1. Attach a D-handle to the low pulley of the cable station and grab a handle in each hand while facing away from the machine with arms extended out.
  2. Step far enough away from the machine to light resistance when arms are extended out.
  3. Inhale as you draw your hands across your chest by pulling the weight and keeping elbows out to sides until they reach outside the chest.
  4. Exhale as you return to starting position with extended arms and repeat for desired reps.

Reverse Flys

Reverse flys help strengthen posterior deltoid, rhomboids, trapezius, and serratus anterior muscles. To start this workout:

  1. Step onto the cable crossover machine with feet hip-width apart and hold a D-handle in each hand at your sides with palms facing down towards the floor.
  2. Bend forward slightly from hips while keeping back naturally arched without hunching shoulders up towards ears. Keep elbows bent at 90 degrees throughout movement while drawing hands toward shoulders, raising them by 2 inches.
  3. Keep head forward and stationary throughout the movement.


Combining workouts for arms and shoulders is an excellent way to save time during the day. Combining shoulder and arm workouts has numerous benefits, which will allow for better workouts of the entire body, allowing you to get stronger faster.


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P90X Chest and Back Workout

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Before diving into the P90X chest and back workout, it is important to understand why these two muscles are worked out together.  The chest and back are two major muscle groups that are worked out during exercise sessions. The chest consists of the pectoral muscles, and the back consists of a wide variety of muscles between the shoulders and hips. Both muscle groups are essential to a healthy life as they provide a good posture, proper appearance and take pressure off the heart by supporting it so that it doesn’t have to work as hard during movement. In this blog, we’ll discuss the benefits of the workouts, reasons for combing the workouts, and examples of chest and back workouts.

5 Benefits of Chest and Back Workouts

Working out both groups provides many benefits. Here are some benefits of back and chest workouts.

1. More Toned Appearance

Working out chest and back muscles helps provide a better-looking body. The more toned these muscle groups are, the better your appearance overall. Also, having good posture is important for both sexes as it allows you to stand straight up, giving off an air of confidence. It also takes the pressure off the heart by supporting it not to work as hard during movement.

2. Better Posture

A good workout will help improve posture, which is important for both sexes. Good posture gives off an air of confidence, takes the pressure off the heart by supporting it so that it doesn’t have to work as hard during movement, and gives you a healthy appearance overall. These reasons make having good posture very beneficial for your life in general.

3. More Stamina

An added benefit of working out the chest and back muscles is increased stamina through aerobic exercise or lifting weights. Having strong backs and chests strengthens them and requires more oxygen to be delivered throughout the body, which results in added endurance when performing strenuous tasks.

4. Reduced Chance of Injury

Having strong backs and chests offers added protection against injuries due to simple tasks such as carrying heavy bags or falling. Wearing a seat belt is important too, but having more support around the midsection will provide added pressure on your back which can be uncomfortable if not supported properly. Not only will you be better protected from injuries, but this also means you will recover quicker since there won’t be as much damage done if an injury has taken place.

5. Better Body Shape

Working out muscles makes them stronger, so they appear larger, which improves body shape overall. Many people like to do specific exercises for each muscle group, but it’s good to work on both the chest and back to tone both. Also, it does not have too much of an impact on weight loss as other exercises since it doesn’t burn that many calories during the workout.

P90X Chest and Back Workouts

The complete P90X chest and back workout is 50 minutes long, including a 10 minute workout.  The program has a 3 minute cool down.

Round 1

  • Standard Push Ups
  • Wide Front Pull Ups
  • Military Push Ups
  • Reverse Grip Chin Ups
  • Wide Fly Push Ups
  • Closed Grip Overhand Pull Ups
  • Decline Push Ups
  • Heavy Pants
  • Diamond Push Ups
  • Lawnmower
  • Dive Bomber Push Ups
  • Back Flys

Round 2

  • Wide Front Pull Ups
  • Standard Push Ups
  • Military Push Ups
  • Reverse Grip Chin Ups
  • Closed Grip Overhand Pull Ups
  • Wide Fly Push Ups
  • Decline Push Ups
  • Heavy Pants
  • Diamond Push Ups
  • Lawnmower
  • Dive Bomber Push Ups
  • Back Flys

Why Work Out Chest and Back Together

Combing chest and back workouts can provide numerous benefits. Working out chest and back muscles simultaneously allows you to maximize your workout time by focusing on two main muscle groups instead of one. Doing just one type of workout can be helpful, but exercising both is better because you’ll have a wider range of motion during exercise, which helps build more lean muscle tissue. If you’re only working out chest or back muscles, you’ll have to travel between equipment for different exercises, which wastes time. Working them both at the same time will allow you to save time as well as build more muscle. Since workouts don’t burn that many calories during the workout, it’s good to combine them with exercises that burn many calories, such as leg squats or lunges. You will see better results at building muscle and reducing fat, which can improve your appearance overall.

4 Alternative Chest and Back Workouts

Some machines may not be available in your gym, but you can still work out the muscles by doing free weight exercises instead. Here are some examples of workouts you can do at home or in a gym.

1. Wall Pushups

You can do this exercise against a wall, so it doesn’t require any equipment at all. You only have to stand facing the wall with your feet shoulder-width apart. Lean forward and place your palms flat on the surface of the wall at about eye level. Your arms should be straight while your fingers are pointing upward as you push off the wall with your hands and feet to balance yourself in an upright position. Your back and legs should form a straight line and avoid tilting backward or forward as you lower yourself by bending both arms until your nose nearly touches the wall. Press off with both your hands and feet to bring yourself back up again as you exhale.

2. Machine Chest Press

This is one of those machines that’s available in most gyms. For the best results, choose a weight level to do at least 8 to 12 reps while still being challenged. The machine will adjust to your height, so set it in a comfortable position and place your feet on the platform before sitting down with your back straight against the seat. Then, move both handles of the machine until they rest comfortably on your chest. Your arms should also be slightly spread away from your body as you push both handles forward until they are extended all the way out with a slight bend at the elbows. When you feel a good stretch, then slowly bring them back to their original position inside by bending your arms while exhaling.

3. Chest Dips Exercise

This exercise requires resistance bands, so it’s helpful to have your own set at home. Attach the band to a stable object at about hip level and place your hands on either side of you, gripping the handles with your palms facing down. Your legs should be extended in front of you as you lift them off the ground. Then, straighten both arms while exhaling as your move downwards until your bottom dips below your elbows. Keep breathing normally throughout this exercise and push yourself back up again by straightening both arms until they are fully extended upwards.

4. Weighted Pullups or Chin-ups

Another exercise requires a machine available for most gyms called pullup bars. Choose a weight belt with 10 to 20 pounds to add more resistance for this workout. The belt will be worn around your waist during this exercise. It’s best to choose the pullup bar that offers multiple hand positions; otherwise, you may not be able to perform certain types of exercises for this muscle group. First, grip the handles with one palm facing forward and the other turned inwards at about 45 degrees. Your feet should also hang off the ground as you pull yourself upwards to full arm extension using your back muscles before bringing yourself down slowly until your chest nearly touches the handle.


Chest and back workouts are great to do at home or in the gym because these exercises are known for burning more calories than other muscle groups. This is because you use other muscles such as your legs, arms, and abdominals while performing chest and back workouts.

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P90X Back and Biceps Workout

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Check out the overview of the P90X Back and Biceps workout below.

  • Read our P90X Ab Ripper X Review Here.
  • See the full P90X Schedule Here.

Set 1

  1. Back 1: Wide Front Pull-Ups
  2. Back 2: Lawnmowers
  3. Biceps 1: Twenty-Ones
  4. Biceps 2: One-Arm Cross-Body Curls

Set 2

  1. Back 1: Switch Grip Pull-Ups
  2. Back 2: Elbows-Out Lawnmowers
  3. Biceps 1: Standing Bicep Curls
  4. Biceps 2: One-Arm Concentration Curls

Set 3

  1. Back 1: Corn Cob Pull-Ups
  2. Back 2: Reverse Grip Bent-Over Rows
  3. Biceps 1: Open Arm Curls
  4. Biceps 2: Static Arm Curls

Set 4

  1. Back 1: Towel Pull-Ups
  2. Back 2: Congdon Locomotives
  3. Biceps 1: Crouching Cohen Curls
  4. Biceps 2: One-Arm Corkscrew Curls

Set 5

  1. Back 1: Chin-Ups
  2. Back 2: Seated Bent-Over Back Flys
  3. Biceps 1: Curl-Up/Hammer Downs
  4. Biceps 2: Hammer Curls

Set 6

  1. Back 1: Max Rep Pull-Ups
  2. Back 2: Superman
  3. Biceps 1: In-Out Hammer Curls.
  4. Biceps 2: Strip-Set Curls

If you want to build your back and biceps, you need to know a few things about the muscles that make up your upper body. Many people are familiar with the chest, back, and shoulder muscles. However, these are all made up of smaller muscle groups to produce results. A great way to get in shape is by working out your entire upper body with a workout routine. This will strengthen all of the different muscle groups and maximize results.

Benefits of Back and Biceps Workouts

Working out your back and biceps muscles helps you achieve a number of results. First, back and biceps workouts will help your posture by strengthening the muscle groups in your back and arms. It’s important for good posture that you strengthen these muscle groups to work together to maintain good function.

Additionally, working out these muscle groups will make it easier for you to lift heavier objects without straining your back or hurting your wrists. This is because strong muscles can handle heavy loads while assisting other muscles in their functions.

If you’re looking to build your upper body as a whole, then back and biceps workouts are necessary. It’ll help you get into shape faster than if you were just focusing on one or two muscle groups at a time.

Why You Should Work Out Back and Biceps Together

The best way to get maximum results from an upper-body workout is to work them all out simultaneously. You’re going to need various equipment for this-a cable crossover, a suspension trainer, and a pull-up bar.

There are many benefits to working out your entire upper body simultaneously. For one thing, you’ll be able to work each muscle group more effectively. Secondly, you’ll get a better workout because you’ll have to move your body as a whole instead of focusing on individual muscles.

If you’re new to working out, this type of workout can be difficult because it requires coordination and focus on multiple muscles at once. However, suppose you are determined and make sure that you’re doing everything correctly. In that case, it’s an excellent exercise routine for those who want to start out with something challenging that will strengthen their bodies overall.

Different types of exercises for back and biceps.

A great way to target your back muscles is by doing a pull-up. This exercise works all of the different muscle groups in your back, including your biceps. To do a pull-up, hang from an overhead bar with your hands facing away from you and your palms facing each other. Your toes should be on the ground and your body should form a straight line between the two points you are hanging from.

Another exercise that targets the back muscles is weightlifting. Whether you’re lifting dumbbells or barbells, this exercise will strengthen all of the different muscle groups in your back, including those that help build up the strength of your biceps.

Try something like shoulder presses or triceps dips if you’re looking to work out just one muscle group. These exercises focus on strengthening just one particular muscle group-like your triceps or biceps.

Another great exercise for building up both sides of the upper body is pushups. This exercise targets nearly every major muscle in both arms and shoulders and some that aren’t often thought about when it comes to working out like chest muscles!


One of the best ways to work out your back and biceps is to work them out together. A back and biceps workout is a great way to help strengthen your back and arms simultaneously. Working out your back, arms, and core is important for health and performance.


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Core De Force

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Core de Force is a new workout program designed by fitness trainers Jericho and Joel. This program is outstanding and has modern features compared to the previous Beachbody programs.

The new workout program has intelligently combined a series of kickboxing style moves and martial arts. The program can effectively help you shed fat and lose weight within one month.

The program is defined as an MMA-style series of workout routines or workout videos designed by Beachbody. You can effectively do the exercises at home.

The program has 11 outstanding routines designed to help you burn fat, shed belly fat, and build muscle. Remember that the stomach is a very problematic area and is typically the last place to shed fat. The workout routines in this program contain high-intensity exercises that are designed to target your abdominal muscles and achieve a lean muscle.

Core de Force Review

When engaging in these exercises, ensure that you have a yoga mat. In general, you require an average of 5 inches by 8 inches space to perform these workouts. The area should be adequate to perform all the workout program exercises.

The most remarkable thing about this workout program is that it combines the expertise of two super trainers. Jericho is a famous redhead who kicks butt in these workouts. She holds various Personal Training Certifications. She has a decade of experience and has traveled around the world educating various instructors. On the other hand, Joel is a certified personal trainer who has been helping people transform people’s bodies for over 15 years.

Thus you will get trained by professionals and effectively lose weight within a short period. The workouts in this program range from 21-47 minutes.

Who can Effectively Use the Program?

The workouts are designed for beginners and even experienced people. Everyone should effectively use the program if they want to achieve the following goals:

  • Lose weight
  • Lose fat belly
  • Achieve a lean and toned muscle
  • Learn about mixed martial arts
  • Indulge in high-intensity workouts
  • Use your body as resistance and workout

It is imperative to note that the program is for women and men of all ages interested in losing weight and achieving the perfect body. However, since the exercises are high impact, the workouts are not recommended for pregnant women or people with knee or joint problems.

How Long are Core De Force Workouts?

The workout program is a 30-day exercise routine, and each workout lasts for an average of 30-45 minutes. Ideally, you will require to work out six days a week as the seventh day is scheduled for active recovery.

Core de Force Calendar

There are three main types of workouts in these programs, and they include:

  • Cardio-Muay Thai, boxing, and kickboxing
  • Strength-bodyweight training
  • Recovery-active recovery and workout relief

The program has an average of MMA workouts, and they include

  • Speed (MMA)-27 minutes(6 rounds)
  • Shred (MMA)-37 minutes (9 rounds)
  • Power (MMA)-47 minutes(9 rounds)
  • Plyo (MMA)-47 minutes (12 rounds)


What is Included in the Workout Program?

The program was initially on a DVD, but now it is available on the Beachbody on Demand for streaming. The workout program is very easy to understand and follow. When you stream the program with Beachbody on Demand, you get access to the following:

  • The program workouts
  • A beginners guide
  • Food tracker and eating plan
  • The one-month workout calendar
  • Deluxe and hybrid calendar
  • Online support
  • Other Beachbody programs

When Will I See Core de Force Results?

It is imperative to note that everyone will see results simultaneously, and there is no specific schedule. Primarily, it depends on your effort and consistency in the program. You should ensure that you adhere to the 30 days training schedule for effective results. Remember that the program combines a very intense exercise routine and a healthy diet to achieve effective results. If you stick to the program, you can effectively lose an average of 2 pounds in one week.

Key Takeaway

The above Core de Force reviews should help you understand the workout program and enroll. Remember that the workouts are quite intense, and you need the persistence to achieve positive results. You must also ensure you eat a healthy diet for efficient results. The program is designed for both women and men.


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How Long Will it Take to Lose 20 Pounds?

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If you want to lose weight healthily, it is imperative to ensure that you don’t lose more than four pounds in two weeks and more than eight in one month. Thus to shed off 20 pounds, you need an average of 10 weeks. For instance, if you lose one pound each week, it will take an average of 20 weeks to lose weight.

How Long Will It Take for Men to Lose 20 Pounds?

Men have leaner muscles compared to women.  The result is men tend to lose weight faster than women. Men will tend to lose 20 pounds more quickly when compared with women if they engage in the same exercise routine and diet restrictions.

Regardless of who you are, losing weight can be daunting, whether you want to lose a few pounds or even 20 pounds. The process requires diet and lifestyle modification for men, for women, or for teens. Fortunately, the article below discusses some great strategies you can incorporate to expedite weight loss.

Arguably, you can lose 20 pounds after several months by ensuring you are eating fewer calories and exercising vigorously for an average of three to five hours per week. You can incorporate cardio training, interval training, and resistance training.

Remember that the number of pounds that you can shed every day heavily depends on your metabolism. It is also dependent on your diet, exercise, stress levels, and sleep.


How to Lose 20 Pounds Faster

1. Reduce Calories Intake

The first practical method on your journey to lose 20 pounds is to cut your calories intake. You can start by counting calories.

Ideally, weight loss will only occur when your body uses more calories than it consumes. Your body can effectively achieve that either by increasing physical activity and burning more calories or reducing intake of calories.

Reducing calories should be paired with other methods of losing weight, such as diet and effective lifestyle modification.

2. Diet Modification

A healthy diet can help you to lose a few pounds. Some of the tips you need to consider in diet modification primarily include:

  • Incorporate raw vegetables in your meal
  • Opt for home-cooked meals
  • Men should drink less than five alcoholic drinks in one week, while women should consume less than three.
  • Eliminate sweets or sweeteners in your diet

3. Drink More Water

Increasing water consumption is an effective method to help you lose a few calories. Water helps boost your metabolism rate and increases the process of burning calories. This will enhance weight loss when paired with other methods of losing weight.

Drinking water makes you feel full and thus will reduce your appetite the amount of food you consume. To achieve maximum results, ensure you take water before and after meals. Also, ensure that your water consumption is an average of two liters per day.

4. Increase Protein Consumption

If you want to lose 20 pounds within a few months, ensure that you include protein-rich foods in the diet. Protein-rich foods help to decrease belly fat and muscle mass. Also, the diet can help to reduce your appetite, thus minimizing calorie intake.

According to a study, increasing protein intake by 15% will increase the feelings of fullness and reduce calorie intake, body weight, and belly fat.

Protein-rich foods include meat, seafood, legumes, nuts, poultry, and seeds. These sources are healthy, and you can effectively incorporate them into your diet.

5. Exercise

Ensuring that you exercise more than 2-5 hours per week is imperative. The best exercise for losing weight is indulging in resistance training, such as lifting weights. The activity involves using your muscles to effectively work against a certain force to build strength and endurance. Exercise will help increase the body’s fat-burning capacity and increase the rate of metabolism.

6. Reduce Carb Consumption

Low carb diets are more than just a fad – they work.  It is imperative to ensure that you reduce the intake of refined carbs to accelerate losing weight. Notably, refined carbs are stripped of the fiber content and nutrients in their processing. Thus these foods are nutrient-poor.

Thus the carbs are digested and absorbed very fast in your body. Rapid digestion will result in high blood sugars and increased hunger. Ideally, consuming these carbs will make you gain weight and increase body fat. Some of the carbs you should consider eliminating in your diet include; white bread, cereals, and pasta.

Take Control of Your Weight Loss Journey

Though the process of losing 20 pounds can seem very challenging, it is quite possible by incorporating the above strategies. Ensure you combine more than one method to achieve better results.


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P90X Ab Ripper X

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Many workout routines promise a stronger core and a well-maintained body. The P90X Ab Ripper X is a short and focused workout aiming to give you positive results through core-focused exercises.

What is the P90x Ab Ripper X?

The Ab Ripper X is a series of exercises developed under the P90x program. Although it is short, the components can be intense. With three hundred repetitions over fifteen minutes, strong abdominal muscles are the goal.

There are eleven different moves, targeting the abdominal muscles from different angles.  The complete exercise list is below.

  1. In & Out
  2. Seated Bicycle
  3. Seated Crunchy Frog
  4. Crossed Leg / Wide Leg Sit-Up
  5. Fifer Scissor
  6. Hip Rock’N Raise
  7. Pulse-up (Heels to Heaven)
  8. Roll-up / V-Up Combo
  9. Oblique V-Up
  10. Leg Climb
  11. Mason (Kayak) Twist

How Does One Start the Program?

The Ab Ripper X has twelve exercises, with 25 repetitions each. The program is part of the P90x program, a series of video workouts aimed at overall health. At first, users are not required to fulfill all 25 reps, as gradual progression is the goal.

In the beginning, around fifteen minutes of exercise is recommended. But as users continue the program, around 45-60 minutes is optimal-five days a week.

What are the Benefits of the Ab Ripper X?

Since the exercises target the abdominal area, a strong core is the most obvious benefit. But of course, the core is not one muscle. It also consists of your obliques, the intercostal and serratus muscles, as well as the lower trunk muscles. These, along with the famous “six-pack” are the areas that will benefit the most from this regimen.

Besides looking good, these core muscles will also help you stabilize your spine. Bending and twisting will be a lot easier after a few weeks of exercise.

Of course, these benefits have to be worked for-even outside the gym. You also have to aim for a body fat percentage that is proportional to your fitness goals. Pay attention to your food choices, and stick to a healthy and nutritious diet.

What Else Do I Need Besides the Ab Ripper X Program?

The Ab Ripper X is a solid core workout program. However, it is not very beginner-friendly, and the exercises are confined to the core area. You may find yourself looking for more routines that can cover other body parts.

As a beginner, aim for a smaller number of reps. Perfect the form and process of the workouts, then slowly move up. With time, higher intensity workouts will give you faster and better results.

If you want to tone the rest of your body alongside the abs, the P90x system also has other programs you can look into. Some are higher intensity, although you can pair the Ab Ripper X with them for a more holistic result.

Does Ab Ripper X Work?

Users have noted that the Ab Ripper X is a good abdominal workout program. Although there is a level of difficulty, the hip and chest movements make for a satisfying exercise, and the results are often positive. Most people find success by following the routines every other day.

Like with all workout routines, the Ab Ripper X will give you pain in the beginning. But with time, effort, and patience-the results are satisfying. Pairing it with other programs, like the Cardio X and Yoga X, can make for an even more defined body.


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P90X Schedule

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Complete P90X Workout Schedule Below.

  • Classic: 3 days of resistance and 3 days of cardio and yoga.
  • Lean: 2 days of resistance and 4 days of cardio/yoga.
  • Doubles: Classic program + Cardio extra sessions.

Phase 1

Weeks 1-3

  Classic Doubles Leans
Day 1 Chest & Back, Ab Ripper X Chest & Back, Ab Ripper X Core Synergistics
Day 2 Plyometrics Plyometrics Cardio X
Day 3 Shoulders & Arms, Ab Ripper X Shoulders & Arms, Ab Ripper X Shoulders & Arms, Ab Ripper X
Day 4 Yoga X Yoga X Yoga X
Day 5 Legs & Back, Ab Ripper X Legs & Back, Ab Ripper X Legs & Back, Ab Ripper X
Day 6 Kenpo X Kenpo X Kenpo X
Day 7 Rest or X Stretch Rest or X Stretch Rest or X Stretch

Week 4

  Classic Doubles Leans
Day 1 Yoga X Yoga X Yoga X
Day 2 Core Synergistics Core Synergistics Core Synergistics
Day 3 Kenpo X Kenpo X Kenpo X
Day 4 X Stretch X Stretch X Stretch
Day 5 Core Synergistics Core Synergistics Core Synergistics
Day 6 Yoga X Yoga X Yoga X
Day 7 Rest or X Stretch Rest or X Stretch Rest or X Stretch



Phase 2

Weeks 5-7

  Classic Doubles Leans
Day 1 Chest, Shoulders & Triceps,
Ab Ripper X
[AM] Cardio X;
[PM] Chest, Shoulders & Triceps, Ab Ripper X
Core Synergistics
Day 2 Plyometrics Plyometrics Cardio X
Day 3 Back & Biceps, Ab Ripper X [AM] Cardio X;
[PM] Back & Biceps, Ab Ripper X
Chest, Shoulders & Triceps, Ab Ripper X
Day 4 Yoga X Yoga X Yoga X
Day 5 Legs & Back, Ab Ripper X [AM] Cardio X;
[PM] Legs & Back, Ab Ripper X
Legs & Back, Ab Ripper X
Day 6 Kenpo X Kenpo X Kenpo X
Day 7 Rest or X Stretch Rest or X Stretch Rest or X Stretch

Week 8

  Classic Doubles Leans
Day 1 Yoga X Yoga X Yoga X
Day 2 Core Synergistics Core Synergistics Core Synergistics
Day 3 Kenpo X Kenpo X Kenpo X
Day 4 X Stretch X Stretch X Stretch
Day 5 Core Synergistics Core Synergistics Cardio X
Day 6 Yoga X Yoga X Yoga X
Day 7 Rest or X Stretch Rest or X Stretch Rest or X Stretch

Phase 3

Weeks 9 and 11

  Classic Doubles Leans
Day 1 Chest & Back, Ab Ripper X [AM] Cardio X
[PM] Chest & Back, Ab Ripper X
Chest & Back, Ab Ripper X
Day 2 Plyometrics [AM] Cardio X
[PM] Plyometrics
Cardio X
Day 3 Shoulders & Arms, Ab Ripper X Shoulders & Arms, Ab Ripper X Shoulders & Arms, Ab Ripper X
Day 4 Yoga X [AM] Cardio X
[PM] Yoga X
Yoga X
Day 5 Legs & Back, Ab Ripper X [AM] Cardio X
[PM] Legs & Back, Ab Ripper X
Core Synergistics
Day 6 Kenpo X Kenpo X Kenpo X
Day 7 Rest or X Stretch Rest or X Stretch Rest or X Stretch

Weeks 10 and 12

  Classic Doubles Leans
Day 1 Chest, Shoulders & Triceps, Ab Ripper X [AM] Cardio X
[PM] Chest, Shoulders & Triceps, Ab Ripper X
Chest, Shoulders & Triceps, Ab Ripper X
Day 2 Plyometrics [AM] Cardio X
[PM] Plyometrics
Cardio X
Day 3 Back & Biceps, Ab Ripper X Back & Biceps, Ab Ripper X Back & Biceps, Ab Ripper X
Day 4 Yoga X [AM] Cardio X
[PM] Yoga X
Yoga X
Day 5 Legs & Back, Ab Ripper X [AM] Cardio X
[PM] Legs & Back, Ab Ripper X
Core Synergistics
Day 6 Kenpo X Kenpo X Kenpo X
Day 7 Rest or X Stretch Rest or X Stretch Rest or X Stretch

Weeks 13

  Classic Doubles Leans
Day 1 Yoga X Yoga X Yoga X
Day 2 Core Synergistics Core Synergistics Core Synergistics
Day 3 Kenpo X Kenpo X Kenpo X
Day 4 X Stretch X Stretch X Stretch
Day 5 Core Synergistics Core Synergistics Cardio X
Day 6 Yoga X Yoga X Yoga X
Day 7 Rest or X Stretch Rest or X Stretch Rest or X Stretch



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What is the Insanity Workout Program

There are many different exercise programs, but one of the most popular is the insanity workout program. The good thing about this workout plan is that it’s offered at home instead of having to go to a gym for hours on end. This means you can fit your exercise into your schedule, and you don’t have to spend all of your time commuting to and from a gym. In this article, we’ll discuss how long it is, if the program works, and its benefits.

How Long Is Insanity Workout Program?

The plan consists of a 60-day workout program. There are ten different workouts and each one is about 30 minutes long. You can customize the plan to your fitness level and how much time you have available to work out. The program can also be broken down into 6, 9, or 12-week programs if you want to try it out for a shorter period.

Does Insanity Workout Program Work?

This workout plan does seem to work. It uses interval training which is more effective than regular aerobic exercises. If you stick with the program, you’ll get results and feel healthier. You can see results such as improved stamina and endurance, weight loss, and more.

7 Benefits of the Insanity Workout Program

This workout plan offers many benefits. Try it out to reap the benefits discussed below.

1. A Home-Based Workout

One of the main benefits of this workout plan is that it’s done at home instead of going to a gym. You can watch the workouts on your computer, tablet, or television. Once you buy the program, you need some space in your house to get started. This means they don’t have to pay a membership fee every month for many people.

2. It’s Customizable

You can customize the insanity workout program to fit your needs and lifestyle. This is good for those who only have a little time available or those who don’t want to work out as fast as others. You can also increase or decrease the intensity of the workouts to get the best results.

3. A Variety of Workouts

This workout plan is relatively short when you compare it to others, but it offers various exercises. This means you’ll never get bored with your routine, so you’ll continue to work out over time. It also gives you flexibility in what type of exercises you can do and when. You’ll be more likely to stick with this plan than if the program only offered one kind of exercise session.

4. Easy to Follow

Another benefit of this workout plan is that it’s easy enough for anyone to follow along with the videos. The instructor motivates and explains how to do each exercise in detail, so there are no questions about performing each movement.

5. Improves Your Overall Health

This workout plan doesn’t just focus on losing weight or getting a flat stomach. It’s meant to make you healthier overall, so you’ll see improvements in your strength, flexibility, and endurance. You’ll be able to do everyday activities with ease once you complete the 60-day program.

6. Appropriate for Most Fitness Levels

No matter your fitness level, this workout plan can work for you because it’s designed for people at all levels of physical fitness. You can adjust the exercises as needed depending on what type of fitness regimen you’re currently doing.

7. Affordable

The last benefit of this workout program is that it’s very affordable. You can purchase everything you need for the program and get started quickly and easily. When compared to other workout programs, the Insanity program provides good bang for the buck.


This is a good workout plan that will help you get in shape. It’s easy to follow and doesn’t require going to a gym or taking classes, but it does take some dedication on your part. If you’re up for the challenge, give this plan a try.


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