What is a HIIT Workout? At-Home Workout Routines

Outdoor training is by far the best way to stay motivated with your fitness routine. Here is one for you that will take your breath away.

Find a hill at least 30 plus feet long

Set 1 – Hill Run 30 secs

10 Push-Ups

20 Mountain Climbers

10 Squat Front Kicks

10 Touch Jumps

Set 2 – Hill Run 30 secs

12 Push-Ups

24 Mountain Climbers

12 Squat Front Kicks

12 Touch Jumps

Set 3 – Hill Run 30 secs

14 Push-Ups

28 Mountain Climbers

14 Squat Front Kicks

14 Touch Jumps

Set 4 – Hill Run 30 secs

16 Push-Ups

30 Mountain Climbers

16 Squat Front Kicks

16 Touch Jumps

Set 5 – Hill Run 30 secs

18 Push-Ups

30 Mountain Climbers

18 Squat Front Kicks

18 Touch Jumps

Strong legs provide a better living

The best exercises to tone and strengthen your upper legs

fitness model and personal training coach bruce fit boss

Set 1

10 Squats

10 Squat Thrust

10 Squat Front Kicks

Set 2

10 Squats

10 Squat Thrust

10 Squat Front Kicks

Set 3

10 Squats

10 Squat Thrust

10 Squat Front Kicks

Set 4

10 Squats

10 Squat Thrust

10 Squat Front Kicks

Set 5

10 Squats

10 Squat Thrust

10 Squat Front Kicks

Time tone and strengthen your upper legs

Improve Your Endurance With This Intense Ab Workout

Add this ab workout to your arsenal and build stability, gain endurance, it’s unlike any ab workout you’ve done before. Abs, I don’t think…

So you are looking for a way to get a lean, sexy midsection. So what makes this combination of abdominal exercises so effective? To improve your abs, you need to work all of your abdominal muscles at high intensity. If you look at an MMA fighter, his core is incredibly strong to last that long in a fight while still taking a punch. Incorporating MMA fitness moves like the video into your abs routine will do the trick to chisel your abs. Our combo of MMA moves is guaranteed to give you those lean, sexy abs you’ve been looking for. Do the movements regularly 3 times a week for best results!

Personal Training Sessions —> Need A Trainer?

Alisa Norton Trains under Bruce Fit Boss As She gets into amazing shape

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How To Get Lean Abs With No Equipment

Below are a few more ab exercises that you can do to get a nice lean tone body

High kicks: great for toning the glutes but a torch-wrenching workout for the abs.  It may not look it, but this martial arts move is one serious ab toner- your obliques and abdominal wall muscles have to work during the entire exercise to balance your body while you lift and extend your leg.  While shaping and toning the glutes, you will set your abs on fire and create a shredded outer oblique look. 
Always start by lifting your knee then extending your foot out while contracting your abs the entire time. 

Squat jump knees are a great lower body workout but mostly they have a ripping effect on your abs, working the outer obliques.  Not only are these great to shape and tone your glutes, quads, and hamstrings but you will quickly enhance your abs while gaining cardio endurance at the same time. 

—> Healthy Breakfast Meal <—

Sledgehammer: one of the toughest, raw, hardcore upper body workouts you can do.  Building strength, gaining muscle, building endurance, and toning abs all at once.  An all-in-one upper body, core strengthening workout.  Besides chiseled abs and an amazing upper body, you’ll also gain improved conditioning, increased strength, improved awareness, improved athleticism, improved hand/eye coordination. 

Another intense cardio and ab killer are alternating roundhouse kicks.  The roundhouse kick is one of the most powerful strikes a person can deliver.  This kick utilizes the entire body in the movement.  The kick derives its power from the rotational movement of the body, mainly the hips and trunk muscles which is what shreds your core up and gives you a stellar six-pack!  Not only will you gain killer cardio from alternating roundhouse kicks but you will walk around with abs like a fighter!

Looking for a Kettle Bell Workout?

Women’s Self Defense Classes

Need a 10 Minute Dumbbell Circuit Workout

MMA is the fastest growing sport in the world, so it’s really no surprise that Bruce Fit Boss is one of the best conditioning workouts ever, and it’s unlike anything you have ever seen before.

Where can you get the most intense, fat burning workout in as little as 30 minutes? Bruce Fit Boss functional fitness high intensity workouts guarantee you the most effective results possible in just 30 minutes.  Exceedingly 100% more successful than going to a franchise gym and strictly doing your typical cardio and weight routine.  The best thing about our 30 minute workout is it will not only be the most effective but it will be the most intense as well.

This Workout Is the Perfect Way to Get Outside This Summer

1 – 100 Yard Sprint

20 Push Ups

40 Mountain Climbers

20 Squat Thrust

100 Xplosive Punches

10 Dive Bombers

Set 2

1 – 100 Yard Sprint

20 Push Ups

40 Mountain Climbers

20 Squat Thrust

100 Xplosive Punches

10 Dive Bombers

Set 3

1 – 100 Yard Sprint

20 Push Ups

40 Mountain Climbers

20 Squat Thrust

100 Xplosive Punches

10 Dive Bombers

Set 4

1 – 100 Yard Sprint

20 Push Ups

40 Mountain Climbers

20 Squat Thrust

100 Xplosive Punches

10 Dive Bombers

Set 5

1 – 100 Yard Sprint

20 Push Ups

40 Mountain Climbers

20 Squat Thrust

100 Xplosive Punches

10 Dive Bombers

Finish With Curls To Failure, Shoulder Press To Failure & Squat Hold To Failure.

For more info go to Bruce The Fit Boss

Looking For A Mobile Personal Trainer?

Hiring the right personal trainer is excellent for holding you accountable. I will be here not only to develop your own Personalized goals but to also develop a realistic and achievable plan to attain these goals. 


Having taught over 500,000 plus people worldwide on the most effective ways to help you reach your fitness goals, developing a realistic routine based on your specific needs is my job.  I we help you achieve your fitness goals, I will also be holding you accountable and providing motivation!


There is an overwhelming amount of fitness, nutrition and health information available.  This is where my job, as your personal trainer, is to sort through and tailor what is needed for your body.  Providing you with the best education, knowledge, and experience is a priority.  I am solid, consistent and non-judgmental!  I don’t judge or derogate, I am here to support, motivate and help you reach your goals. 


Lastly, an added benefit to putting time forth into personal sessions, and perhaps one of the most important: learning proper technique and form.  I will help you improve flexibility, increase strength, gain power and speed, along with much more, by teaching you to recruit the proper muscles and showing you impeccable form and technique.  In turn, you will burn more calories in less time working with me as your trainer. I will develop a program that is efficient and allows you to get the most in, in the shortest amount of time.


My personal training is just that- Personal!  Programs catered and tailored to your specific fitness goals!

Text Me Today To Set Up Your First Free 20 Min Health Consultation View Website

Bruce Fit Boss

South Jersey – 609 525 4494

South Eastern PA – 484 998 8144

Bruce (FIT) Boss – Serving South Jersey & Southeastern PA Areas

2 Day Killer Weekend Workout

Two Day Weekend Home Workout

No weights!! Full Body Workout

20 Shoulder Slap Push Ups
20 In and Outs
20 Push Up Punches
20 Sec Side Plank Hold (per)
10 Break Down Push Ups
10 Side Burpees
3 Sets

Complete 1 full set without stopping if you can. Then take a 2 min Break. Go onto the 2nd set 2 min Break then 3rd set

20 BP Squat
20 In and Out Squats
20 3 sec hold Kick Extension (per)
20 Slow Air Kicks
10 Touch Jumps
10 Side Burpees
3 Sets

Complete 1 full set without stopping if you can. Then take a 2 min Break. Go onto the 2nd set 2 min Break then 3rd set

Look amazing at any age with some really good kickboxing workouts.