She WON The Intermittent Fasting Transformation Fat Loss Challenge! This Workout Helped!

Tammy did amazing in the one-month of following the Science Based Six Pack intermittent fasting system I created, losing a bunch of weight and feeling a whole lot better in the process. She is the winner of the challenge, so I flew her out here to California to spend some time with me... And, to get a good workout in, of course!

10-Minute Complete Leg Workout Circuit For Building The Booty Feat. Fit Mom Amber

Thomas & Amber DeLauer here today with an awesome leg day workout you need to start incorporating into your routine. This focuses on building your glutes and hamstrings, so, yes ladies, this is a solid booty-building routine!

Build Bigger Arms – 2 Tricep Exercises Using Time-Under-Tension

...Today, I'm going to be focusing on another Time-Under-Tension workout - this time focusing on building up your triceps. I don't know if you realized, but the tricep muscle makes up 2/3 of your arm, so when you only do bicep curls and exercises for the top third, you're really only selling yourself short of building well-rounded arms...

How To Achieve Super Focus For Burning Fat & Getting In Shape Quickly

...Thomas here, and today, I want to talk about one of the most important things you can be doing for yourself right now to better your body... And it all starts in your mind. I want to talk to you about a little thing called “flow...”

The 3 Best Home Leg Exercises To Protect The Back & Improve Hamstrings

...Today, I want to focus on your posterior chain - the muscle group in the body consisting of the glutes, hamstrings, and lower back. ...

Follow Along HIIT Workout – Bodyweight & Kettlebells

...So the whole idea of today's video is just like the last high-intensity interval training workout. It'll be a quick 12-minute workout that you can rock and roll through and just get a good workout in without having to worry about how much time you're spending in the gym....

Workout for Fasting – 12 Minute Follow Along HIIT Workout

...Today, the whole goal of today is posterior chain activation. If you've seen my videos before, you know I'm always talking about how to activate the posterior chain; engaging the glutes, engaging the hamstrings, because what we don't wanna have happening is...

The Top 3 Six Pack Ab Training Mistakes You Need To Avoid

Thomas here, lead trainer over at and the creator of Science-Based Six Pack. Today, I'm coming at you with something a little different. I want to teach you what you might be doing wrong when it comes to ab training...I'm trying to save your back here and help you get the best six pack abs you could possibly want...

Should You Do Cardio Before Or After A Workout?

...So while I was finishing up some cardio, I figured I'd give you guys a quick chat on how you should be timing your cardio. Should you be doing your cardio post-workout or pre-workout?

Most People Do HIIT Cardio Wrong – How to Do HIIT

...If you make a couple subtle changes to your HIIT cardio, it'll change the results that you can achieve....

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