Freddie has founded Freddies Modern Kung Fu in 2009, an online Martial Arts Academy on YouTube, that expresses his interpretation of Bruce Lees Tao of Jeet Kune Do. His private underground school is located in Chicago, IL.

Fitness and Philosophy lessons are open to the public. Survival technique lessons are only open to official disciples. All techniques are scientifically proven to be effective and are aimed towards unarmed street survival combat. Freddie hand selects disciples to personally train that have the proper discipline and compassionate heart to become successful in his art.

If you are interested in becoming an online disciple of Freddies Modern Kung Fu, check his playlist Becoming a Disciple and email Freddie at FreddiesModernKungFu@live.com to determine if this art is right for you. Personal and Private instruction for Freddies Modern Kung Fu is available in Chicago, IL.

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Duration : 0:9:58

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A good workout for abs without any equipment.

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Duration : 0:2:1

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Duration : 0:1:51

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Duration : 0:1:28

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Duration : 0:3:21

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Duration : 0:2:7

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Cardio sucks. Its lame, its boring, and it doesnt even give you very good results for all that time you spend on it. On the other hand, bodyweight interval training is fun, fast and effective.

In fact, Im going to show you some bodyweight intervals where you don’t need any equipment at all. Youre going to do squats, pushups, and even abdominal exercises.

Actually, I lied, I do use one piece of equipment, and its this handy, dandy little interval timer. You can get one online, and it will revolutionize your workouts. Seriously, you wont have to watch the clock anymore during your fat burning interval training workouts because you can set this little timer to beep when you are done. Very cool!

But lets get back to the bodyweight interval training workouts and why they are better than cardio. First of all, research shows that even if you do one hour of cardio six days per week, you might only lose six pounds in a year!

That means youll do 300 hours of cardio exercise to lose six pounds of bodyweight. In other words, it will take you 50 hours just to lose one pound! Thats ridiculous. And in another study, research found that 20 minutes of interval training helped women burn belly fat faster than long, slow cardio workouts that were 40 minutes long.

However, most folks dont have interval training equipment at home, and thats why I want to show you these easy bodyweight interval training workouts.

I know that if you can do bodyweight intervals in the comfort of your own home without equipment, youll no longer have an excuse to skip your workouts. Simply put, Ive eliminated every obstacle in your life. With these short workouts you can do at home, youve got it all!

To start, begin with simple bodyweight squats for 20 seconds and then hold in the bottom of the squat position for 10 seconds, repeating 8 times for a total of 4 minutes in classic “tabata” interval training workout style. Sounds easy, but it will burn!

Once you are finished that then you are going to go down and do pushups following a similar training method. This time, however, you won’t be able to get through 8 rounds, but only 3-4 rounds.

For this interval, you can do any type of pushup. So, complete as many pushups as you can in 20 seconds, followed by holding the pushup at the top of the position in a plank-like manner for 10 seconds. Repeat 3 more times.
You might not be able to do a full 20 seconds of pushups, so just hold that top position instead.

As you can see by now, this type of bodyweight interval training can be done with a lot of different bodyweight exercises. You can even use planks and side plank exercises. Start by doing 20 seconds of a plank, and then 10 seconds of a side plank, and alternate sides for a total of 8 rounds (4 minutes). These four minute fat burning bodyweight interval training workouts will help you burn fat without equipment!

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Duration : 0:2:50

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I’m here at the park where I’m going to do my interval training and bodyweight exercises. Today I’m going to show you some fun stuff to do without a single piece of equipment. All I’m going to do are some dynamic stretches and bodyweight movements.

First, start with high-knee runs and return with butt kicks. Next move down and back going side to side while squatting. Follow that up with elbow to instep lunges followed by inchworms.

The next exercises you can do are duck-unders and step overs. Both of these are great if your hips are tight. These 2 exercises will really loosen them up.

Next, I want to slowly make my way into some hard sprints with the first 2 being on an intensity level of a 6 out of a 10. After that, you will sprint at a 9 out of a 10 (about 25 seconds). After you are done with your sprints, you will want to do a bodyweight exercise of 20 pushups. Rest about 20 seconds and repeat the sprints. This time you can do prisoner lunges. Rest 20 seconds and sprint again and back down into a plank position. Run a sprint again and back and then move down into a side plank.

I like to mix it up with a side movement down and back. Follow this up with some more pushups or close grip pushups. Any type of agility patterns with some bodyweight exercises will work. No need for any equipment, just lots of fresh air!

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Duration : 0:3:25

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Duration : 0:4:26

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