In the newest episode of Boot Camp FX Television you'll see an interval strength training fat loss workout designed to burn fat with one minute intervals. 

You can do this workout at home as it does not require any extra equipment. 

Here is the Boot Camp FX "Ultimate Fat Loss Workout #4" workout protocol 

1. Warm up with dynamic stretching for 5-10 minutes.
2. Perform 2-4 intervals of this workout.
3. Cool down after the workout with light stretching or self myofacial release. 

The first exercise in this workout is the dive bomber push up. Perform the movement for 20 seconds or until you can no longer maintain perfect form. Rest for 10 seconds after completing your set. The next exercise is the glute bridge with alternating reach. Perform this exercise for 20 seconds and follow with 10 seconds of rest. Stop exercising if you feel pain or discomfort during any of the movements. 

Do not attempt this or any other exercise program unless you've received clearance from your physician to do so. 

Do not attempt this or any other workout unless you've received personal instruction from a qualified personal trainer on how to move your body correctly, without hurting yourself. 

If you like this episode of Boot Camp FX TV, "The Ultimate Fat Loss Workout Routine for Men" part 4, share with friends on Facebook or by email. 

Thank you for watching!

In this video you'll see 3 weird pull up exercises to develop muscular strength, coordination, core strength, and stamina.

Many people mistakenly believe that you need to go to the gym to get in great shape. However, the ability to move and control your own body weight should be a prerequisite before integrating machines, dumbbells, barbells or other devices into your fitness program.

The first of the three pull ups exercises you'll see in this video is the typewriter.

This exercise is very challenging for most people. Pull yourself up toward one hand and maneuver over toward the other side of the bar while keeping your head as high as possible. Descend and repeat.

Some people choose to do this with straight legs. Others prefer to bend the knees or even slightly extend out. Beginners can do this from a low bar with feet on the ground.

The next pull up variation is the combat pull up. Raise your legs up to the bar and either rest the soles of your feet on the bar support (hard) or hook your feet over the bar. Pull your torso up as high as possible then repeat until you reach momentary muscle failure.

The next pull up variation is the jumping pull up with lateral leg raise. This should be easiest of the three exercises because, when done properly, you can take advantage of the momentum built from your jump and initiate your leg raise simultaneously.

Bonus exercise: Sprints! Always a top conditioning exercise.

Sample Workout:

Exercise #1 - Typewriter pull ups: Perform as many reps as possible then immediately begin combat pulls (exercise #2).

Exercise #2 - Combat Pull: Perform as many reps as possible

Exercise #3 - Sprint 100 meters.

Exercise #4 - Jumping pull ups with Lateral Leg Raise: Perform as many reps as possible (up to 10).

Repeat this circuit 10 times and record your time to completion.

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