Simple is sexy. And you don’t get any simpler than me or this body toning, fat blasting, butt sculpting work out. It’s a circuit, with five SIMPLE exercises.

The beauty of it comes from its order, timing, reps, and sets. If you want a better body, do this work out. Period.

Got 30 minutes? Then you’ll get an awesome body.

10 sets of 10 reps in less than

DB Press 10 Reps
DB Romanian Deadlift 10 Reps
DB Bent-Over Row 10 Reps
DB Upright Row 10 Reps
DB Overhead Press 10 Reps

That’s IT. Yep I’m serious. Be surprised and stupefied at the results, just don’t hate me if you are sore the NEXT day!

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

Women you are sold a lot of stupid shit. Marketers rely on your impulses for wanting the quick fix instead of exercising for results.

Magazines are a waste of space and your average trainer knows less than you do. If I had to break down 3 incredibly important exercise tips for you to get more results I’d give you these, the HOLY TRINITY of developing a great body.

DO NOT TRAIN YOUR STOMACH EXCESSIVELY
DON’T TOUCH YOUR ABS. Too much core work will build a big blocky set of abs. Britney Spears found this out and so will you. You can’t lose tummy fat by training it, trust me, it comes from eating right. If you want one tip, lower your carbs. If you want to do core work, holds such as planks are better than most of the crunches YOU are doing.

YOU CANNOT TURN FAT INTO MUSCLES
Fat is a different substance than muscle. This means you can’t spot reduce fat, and you can’t convert it into muscle. You can only get rid of it. So areas that have a lot of fat shouldn’t be overly trained hoping fat melts off. If you think your calves are fat, don’t train them excessively, otherwise you’ll develop big calves!

TRAINING YOUR CHEST WILL NOT INCREASE THEIR SIZE
I love breasts and they are fat not muscle. Trust me. Why people think their chest increases when they work out is because your back muscles increase and thus your cup size can increase. If actually you get ridiculously lean, like sub 12% bodyfat, your breast can actually shrink instead of grow!

Use these tips ladies to get more results and if you want to know if something else is true or not, post it below! I look forward to you, in the NEXT VIDEO!

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

Do you have a double butt? Are you unsatisfied with that excess fat hanging at the bottom? I mean that extra fat right underneath your ass? Allow me to be the sculptor of your new ass because its time to get rid of that shit.

Circuit (twice per week for 4 weeks, in ADDITION to regular training!)

A1 Double Leg Swiss Ball Leg Curl MAX
A2 Romanian Deadlift with Plates Underneath 10-12 reps
A3 DB Romanian Deadlift Holds 6 reps
Rep 1 12 sec
Rep 2 9 sec
Rep 3 7 sec
Rep 4 5 sec
Rep 5 3 sec
Rep 6 1 sec

Incorporate this as PART of your normal leg training. Do it twice per week for 4 weeks and you’ll definitely have a tighter back of the leg with less cellulite, flab and you’ll be wearing short shorts in no time. Because who wears short shorts? YOU DO or will…yeah!

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

***

Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

WORK OUT
WARM-UP: 10 MINUTES OF SKIPPING!

Exercise #1
PROPER- Step Up (Higher Up Then Normal)
12 Reps a Side, alternating, then close stance squat hold for 15 seconds.
NO REST Go Back to Step Up RIGHT after! 4 sets.
Use a HEAVY weight
-Push down and through with your HEEL
-Stand STRAIGHT up
-Push in with the hips, squeeze with the glutes

EXERCISE #2
Single Leg Romanian Deadlifts
10 per side then 15 sec Rom. HOLD
NO REST Back to Exercise #2 4 SETS
-Fix eyes on one part of the ground
-Leg far back full extended
-Touch ground, pause, stand back up
-Squeeze and push with glutes

EXERCISE #3
LONG Bulgarian Split Squats (Stutter Style)
6 per side (1 Rep, 3 Quarter Bottom Reps) then into Glute HOLD for 15 secs
NO REST BACK ON TO EXERCISE #3 4 sets.
-Chest up, straight down and up
-Push with front heels, don’t lean forward

Do this complete leg routine twice per week for four weeks, with 10 minutes of skipping before and after!
Your sexiness is my priority. And there ain’t nothing sexier than a fine set of legs! And if you don’t agree? To HELL with you!

We emphasize the shape of the legs with unilateral movements for this routine.

A great pair of legs means shapely thighs, no butt folds and a tight booty. This work out will take care of all that.

Now hot stuff lets hop to it.

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

Theres nothing more important in training than to improve your grip strength. Your grip determines how much weight you can lift and how much you stimulate your muscles. With a weak grip, you’ll be forced to use lighter weight.

And you know what they say about a weak handshake? I weak grip can also lead to carpal tunnel, tennis elbow and a whole bunch of bad shit.

Here are the best exercises for rapidly increasing your grip strength and improving wrist strength. Ladies fear not I promise your arms won’t resemble the hulk’s after doing this and guys I promise you to have a death grip like the hulk after this!

1. Increase the thickness of the bars you lift.
The thicker the bar, the more forearm stimulation you’ll receive. To do this, simply wrapping a light towel around the bar will suffice. This works for the deadlift, benchpress, whatever.

2. Daily Rubberband Extensions
300

3. Foam Ball Crushes
Throughout the Day

4. Foam Ball Rotations
30 secs per side 3 sets

5. Soft Tissue Work
When sore

6. Pinch Grip Holds
With dumbbells or plates

7. Specific Fore-arm exercises
Farmers Walk
Pinch Grip Deadlift
Towel Pull-Ups

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

First two tests to see how bad your shoulders are!

The Pencil Tests
Hold two pencils in your hand. Relax your arms at your side and see what direction the pencils are pointing. If they are pointing straight ahead, you are fine. If they are rotated inwards, then you got a big problem.

The Wall Angel Test
Stand against a wall, back, butt and shoulders flat against it. Move feet 12 inches away from the wall, rotate your arms back against the wall (like you are being arrested) and slowly raise your arms up and down pinching your shoulder blades together. Don’t let your elbows, arms or wrists leave the wall!

If you passed both tests perfectly, your shoulders are fine, but if you are like most people, you failed to some degree.

Here are seven perfect mobility exercises to do to solve this problem, so you can look less like the hunchback or Notre Dame and more like the black Superman.

1. Band Pulldown 3 sets 10-12
Pull and separate behind your back

2. Wall Angels 3 sets 10-15 reps
Pinch shoulder blades

3. Sleeper Stretch
Lie down on your side, tuck shoulder, push down slightly, hold for 20 seconds per side.

4. Broom Stick Rotation 3 x 12
Move your arm at 90 degrees and get all underneath that shoulder blade!

5. Doorway external rotation wall stretch
Push as far back as possible

6. Car Stretch
Grab the opposite side of a chair

7. The 168 hours of your life, you need proper posture
Tape your back to see if you are leaning too much

With these magnificent seven, expect to have a more mobile, stronger shoulder joint, increase your benchpress and eat granite with these tips.

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

***

Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

***

Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

***

Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).