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7 Fat-Burning Exercises You Need to Try Now!



In today’s society if you’re not doing more with less time then you’re doing it wrong. Convenience is the way of the land and has found its way into fitness and how people workout.  Due to busy schedules people are finding more excuses and making less time to workout.  That’s why I’ve brought you 7 fat burning exercises that will torch fat when paired with proper diet and sleeping habits.

1) Rotational Thruster

Rotational Thruster, javes lewis, functional strength

How to do: Grad a pair of dumbbells and stand with feet shoulder width apart. Place dumbbells shoulder height in a rack position with palms facing each other, bend your hips and knees to lower yourself to the floor, as your standing up rotate your torso and hips while pressing the dumbbells straight up and lower the dumbbells and rotate back to center. That makes one rep.  Do 2-3 sets of 20 reps (10 each side)


2) Jump Squat

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How to do: Stand with feet shoulder width apart bend your hips and knees to lower yourself to the floor, while at the bottom explode through your heels and jump up as high as you can extending your hips and knees into a straight line. It’s important during landing to make sure your absorbing impact with soft joints (squat position) each rep.  Do 2-3 sets of 12-15 reps.


3) Burpee + Push-up

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How to do: Start by standing straight up with feet hip width apart. Place hands on the floor either stepping or jumping your feet back into a plank position with straight arms. From there take your push-up (If you can’t do a full pushup modify by dropping your knees down). Step or jump your feet back up towards your hands and stand up. That makes one rep.  Do 2 sets of 10 reps.


4) Plank-ups + mountain climber

plank up, mountain climber, javes lewis, calisthenics, body weight exercises

How to do: Start in a pushup position with arms straight and core engaged while maintaining a straight line from your shoulders to your wrist. Lower down to your elbow placing it on the ground directly under your shoulder, bending the arm. Lower the other elbow placing it directly under the elbow. You should now be in a low plank position. Lift one hand and place directly below your shoulder, straightening your arm. Lift the other hand and place directly below your shoulder.  You now be back in a pushup position. Drive each knee to you chest five times in alternating fashion. That makes up one rep.  Do 2-3 sets of 8 reps each side.


5) Power Planks

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How to do: Start in a low plank (elbows) maintaining a straight line from your shoulders to your heels by engaging your core. Raise your hips to the sky and bring one knee towards your chest. Lower yourself down to starting position and do the opposite leg returning then return to the starting position that is one rep.  Do 2 sets of 30 reps (15 each leg)


6) Under the Bridge

under the bridge, core, abs, javes lewis, calisthenics, body weight exercises

How to Do: Lie on your side and put your top leg split in front of you. Left yourself up on your hand creating a straight-line form your head to toes. Raise your opposite hand into the air. Rotate your waist wrapping your arm in the sky underneath your body then return to the starting position. That is one rep.  Do 2 sets of 20 reps each side.


7) Curtsy Lunge to Dumbbell Upright Row

curtsy lunge, upright row, javes lewis, calisthenics, body weight exercises

How to do: Start by standing straight up with your feet hip width apart and a pair of dumbbells in each hand down by your side. Take your left leg and step back diagonally placing your left leg to the outside of your front leg (right). Lower yourself down into a lunge creating a 90° angle in both legs, press through your back toe and front heel returning to starting position. Place dumbbells in front of hips and raise them in a vertical line towards your chin and lower with control. That makes one rep.  Do 2-3 sets of 12 reps each side.

Javes Lewis is a name that is familiar to many in the football world. As a former University of Oregon standout defensive back, Javes earned a full-athletic scholarship and went on to help lead the Ducks to the 2011 BCS National Championship. His goal is to now use the same skills that helped propel him to the highest levels in football to a new defensive unit in health and fitness by helping motivate and excite people about the benefits of living healthy and active lifestyles.

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2Chainz Pretty Girls Fit Fest: Pretty Girls Like Trap Music



Atlanta’s Hottest Fitness Trainers Missy Mostrom, Stephanie LeBeau, DaShaun “Guru” Johnson & Lana Ector Whipped Over 200 Pretty Girls into Shape at Center Stage for the Release of 2Chainz “Pretty Girls Like Trap Music” Album  

This past Thursday, June 15th over 200 of Atlanta’s prettiest girls showed up to the Loft at Center Stage in athletic gear for one reason…because they love trap music! Event attendees were excited and ready to sweat it out to 2Chainz new album “Pretty Girls Like Trap Music” with a few of Atlanta’s hottest fitness trainers and were surprised to receive an official “Pretty Girls Like Trap Music” pink yoga mat which came in handy during the three 45-minute workout sessions.

Session 1 featured trainers Stephanie LeBeau and Missy Mostrom of VESTA who opened the night with kickboxing moves and rotational exercises that increased heartbeats and spirits. Then the Guru of Abs himself, Dashaun Johnson, took the stage for Session 2 and after a quick warm up he turned it up and took it off! Always one to focus on breathing during his workouts, you could hear the ladies calling out the numbers of their sets throughout the entire venue. To close out the night in Session 3, Lana Ector came to represent that Black Women Workout Too and showed all the pretty girls that a little twerking can be considered a workout too.

Throughout the evening attendees were able to relax in the Pretty Girls lounge wherein they previewed the “Pretty Girls Like Trap Music” album and refreshed themselves with Propel Electrolyte Water.The next stop on the Trap Fitness tour will be….well you just have to stay tuned to find out.

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Fantasia’s ‘Journey to Fit’ – See the Exercises that Helped Refine Her Sexy



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The All New Black Fitness Today Podcast!



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The Black Fitness Today Podcast is here! Allow us to re-introduce ourselves:

We’re Ilen and Lauren Bell, the husband and wife team behind Black Fitness Today! We want to take things a step further and start a podcast to further connect with you, and bring you even more interviews, tips and tools to keep you fit, empowered and inspired!

What better way to kick things off than by interviewing the fitness industry’s most trusted consultant and CEO of Fit Body Boot Camp – the fast growing fitness business in the world – Bedros Keuilian! He was even recently named one of the “20 Faces of Franchising” by Global Franchise Magazine. But his success was hard earned. Bedros and his family immigrated to America from Armenia, with less than $300. But his family’s determination and will to overcome led Bedros from digging through dumpsters for food, to reaching massive professional and personal success.

Listen to this motivating and informative episode as Bedros drops gems for days – – not only for the current and aspiring fitness professional, but for anyone looking to elevate their life! What does hitting the snooze button really mean subconsciously? How do you make time for healthy living while always on the go? What’s the best way for fitness professionals to avoid burnout and make their passion into a profitable living? Get answers to these questions and so much more.
Keeping you fit, inspired and empowered! We are Black Fitness Today. The premier fitness lifestyle brand for the black community.

Listen to “Bedros Keuilian: From Homeless Personal Trainer to Multi-Million Dollar Fitness Empire” on Spreaker.

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