I find it ridiculous how many companies out there are trying to push you stupid training equipment, when in fact you can simply use things lying around the house to create your own training equipment.
I’ve developed some really intense workouts using things lying around the house. I’m not a handyman, and hate the thought of actually building things. But, I recently had an issue with figuring out how to do chinups in my garage.
There’s absolutely no way you can hang any sort of doorway pullup bar, or bolt anything to the walls (because I don’t own my garage). Theres a wooden overhead thingamagig you can hang off of, but it’s really dirty.
You’d probably get a lot of splinters in your hand, and it might even break or wear down. The garage is old – maybe even over 50 years.
So, I decided to scour my house and garage to see what I could find. I tried out a few ideas. The first idea was hanging a piece of a water hose over the top of the wooden thing. They didn’t work because there was basically no grip.
You’d slip after performing 2 chinups. The next idea I had was putting a belt over the top, but as I was about to do that, I realized that my Karate belts might be tougher. So I pulled out my purple belt, tied a not, swung it over the top, and walla!
I had a chinup implement. The karate belt was perfect because it was extremely durable. I’ve used it for a few months and there is absolutely no sign of wear and tear. In addition, it solves the grip problem, since when you tie the two ends of the belt together, they create natural handles.
Check out this video to see what I’m talking about:
I hope the video motivated you to go out and find new ways of training in your own home or garage.
Here’s another great bodyweight workout program from Turbulence Training. It’s called Mini Bodyweight Circuits. These are really great workouts you can use when you’re EXTREMELY short on time.
In the following video, Craig Ballantyne shares workout A from the full program. You start the workout with Chinups. Perform just 2 repetitions short of failure. This means that if you can do 10 chinups as your maximum, do just 8 repetitions.
If you don’t have a bar, then substitute the chinups for pushups instead. Perform 2 repetitions short of failure. Follow up with 25 prisoner squats. Try to do these all in a row, but you can take breaks in between if you can’t do all 25 in a row.
Finish off the circuit with reverse lunges. Perform 15 repetitions each leg. You can use weights if you have access to them, but only for the reverse lunges. This is one circuit.
Perform the circuit 2-4 more times, depending on your fitness level. Check out the video:
Here’s a great workout you can do just with your own bodyweight. This workout revolves around calisthenic and animal movements and is a great alternative to your regular bodyweight squat lower body workouts.
It’s also a great fat burning cardio movement. If you’re following an upper body/lower body training split, then this is a perfect workout for your lower body and cardio day.
Some of the movements require some space and place where you can make some noise without disturbing anyone. A park or your backyard would be great. Lets first learn the exercises before moving onto the workout:
Get into pushup position. Bring both your legs in explosively towards your chest. Your feet should land right below your hips. Push them back to starting position. This movement is exactly what you do during the transition between thepushup and squat jump during a traditional burpee.
Get on all fours. Your butt will be in the air. Move forward by moving your right hand and right leg at the same time. Repeat on the other side. The best way to do this movement is decide upon a set distance, and just perform the bear crawl for that particular distance.
Get down into deep squat position. Walk forward without letting your body come off the ground. The best way to perform this movement is take small steps. A little bobbing up and down is fine. But try to keep your body as low to the ground as possible.
Start with in a low deep squat. Place your hands on the floor in between your feet. Most of your weight should be balanced on your feet. Spring forward and land on both your feet and hands at the same time. The biggest mistake people make with this movement is to land on their hands before landing with their feet.
This movement is kind of like a cross between a bear crawl and frog jump. Instead of placing both your hands on the floor, place just one hand on the floor. Jump forward first with both your feet, then move your hand forward. Continue in this pattern – jump with your legs, then move forward.
Repeat with the other hand.
Stand with feet shoulder width apart. Drop down onto the floor into squat position and place your hands on the ground. Kick your legs back, the way you would in mountain jumps. You should be inpushup position. Perform a pushup position.
Bring your legs back in. You should now be in squat position again. Explode into the air. When your feet return to the ground dropimmediately back into the squat position and repeat.
8 Count Body Builders
8 count bodybuidlers are very similar to burpees. Stand with feet shoulder width apart. Drop onto the floor into squat position and place your hands on the ground. Kick your legs back and perform apushup. From this position, separate your legs.
It’s almost like performing a jumping jack with your legs in pushup position. Bring your legs back together, bring your knees back in, and perform a squat jump.
Speaking of jumping jacks. Most people are familiar with this movement from gym class. Start with your feet together and arms at your sides. Jump and spread your feet outwards, and bring your arms up towards the air. Clap your hands together above your head and jump back to starting position.
Jogging in Place
Stand with your feet shoulder width apart. Bring your right knees up so that your 6 inches off the ground. Bring your right foot back down and repeat with your left foot. The main idea here is that you’re simulating jogging in place.
Drop down into squat position and explode upwards as high as possible. As your feet hit the ground, squat back down immediately and repeat.
Now that you know how to perform the exercises, I will provide you with the workout. I’ve created three separate versions for beginners, intermediate and advanced trainees:
Perform each exercise for 30 seconds, followed by a 60 second rest. Work up to 2 rounds for a 30 minute workout.
Perform each exercise for 30 seconds, followed by a 30 second rest. Work up to 3 rounds for a 30 minute workout.
Perform each exercise for 60 seconds, followed by a 30 second rest. Work up to 2 rounds for a 30 minute workout
The great thing about these exercises is that one transitions straight into the next one. There’s no need to do any setting up for any of the workouts.
If you’re ready to incorporate bodyweight training as part of your fitness plan, then you should check out Bodyweight Exercise Revolution. Coach’s Adam Steer and Ryan Murdock show you how to use unique bodyweight movements to lose fat, build muscle, increase strength, improve athletic fitness, and enhance longevity.
Want some high intensity training programs you can do at home that are guaranteed to get you six pack abs? The only place to turn is Turbulence Training.
The following is a sample Turbulence Training routine developed by Craig Ballantyne, specifically for abs:
Turbulence Training workouts revolve around supersets. A superset is where you perform two exercise back to back with little to no rest in between each set.
For the first superset, you will alternate between a Pullup with Knee Raise and DB Chest Press. Perform 2-3 sets of each movement, rest 1 minute between each superset, then move straight to the next set of supersets.
Perform a set of DB Reverse Lunges, followed by Decline Spiderman Pushups. A spiderman pushup is where you bring one knee up to the side to touch your elbow during each repetitions.
The decline spiderman pushup is where you place your legs on an elevated surface, which boosts the difficulty and engages your abdominals. Rest 1 minute between each supersets.
After 3 sets, move on to the abdominal circuit. The Abdominal circuit consists of a Hanging Leg Raise, Kneeling Cable Crunch, and Cable Chop. If you do not have access to a cable machine, then you can perform Stability Ball Roll outs and Cross Body Mountain Climbers.
Here’s what the whole workout looks like:
TT Lower Abs Workout A
1A) Pull-up with Knee-up
1B) DB Chest Press
2A) DB Reverse Lunge
2B) Decline Spiderman Pushup
Ab Circuit – NOTE: Do only one circuit in Week 1.
A) Hanging Leg Raise
B) Kneeling Cable Crunch
C) Cable Chop
Home Gym Alternate Ab Superset
A) Stability Ball Rollout
B) X-Body Mountain Climber
Craig Ballantyne has developed hundreds of fitness programs that revolve around the basic concepts of Turbulence Training.
To get an overall introduction to Turbulence Training, you should grab the original Turbulence Training manual. The manual includes everything you need to get started on your fat loss journey. There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique. Click here for more information.
For individuals who have had some experience with exercise or even Turbulence Training, then Craig has numerous other workouts specifically designed for women, muscle mass, bodyweight only, abs training, and more.
You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some trully unique ideas using Craig Ballantyne’s workouts? Start today with either one of the Turbulence Training workouts:
Change of plans. This week I decided to stick to all bodyweight workouts. Why? Because the weather’s still bad, and people would rather workout at home. So lets get started!
Saturday, January 15, 2011 – What is Bodyweight Cardio?
Lat week I said I stopped doing steady state cardio for fat loss. I’m still staying away from it. It just doesn’t make any sense an more. When I was running 4 days per week,I lost about 13 lbs in 10 weeks, and I thought that was a big deal.
But in 4 weeks, I lost 10 lbs with bodyweight circuits, 3 days per week. So 10 lbs in 4 weeks is 2.5 lbs per week, as opposed to 13 lbs in 10 weeks, which is 1.3 lbs per week. That’s DOUBLE the fat loss in less then half the time!
So which one works better? Short, fast workouts, or long, steady workouts? You be the judge, then choose fast workouts.
Here’s a sample bodyweight cardio workout you can use:
As you can see, you can perform all of these movements in the comfort of your own home without any equipment! So when all your friends are gaining weight, you’re actually losing fat!
Sunday, January 16, 2011 – Advanced Bodyweight Workout C
Last week I also presented the Gauntlet workout. This was advanced bodyweight program for super fat loss. Now we move onto workout C:
Ok, so there is a Kettlebell involved. What can you do instead of the kettlebell? Well, I like to put stuff in a bag, and use that as weights. So, get a sports bag, and fill it with books. Or a school bag filled with books works just as well.
Now, instead of using 1 hand, you’ll have to use 2 hands to swing the bag through your legs and up towards your body. Stop the movement when the bag is in front of your body, parallel to the floor.
You can also do burpees, cheat pullups, or mahler body blasters. Here’s how to mahler body blasters:
Craig has lots of crazy bodyweight workouts you can do, and most of them are completely bodyweight. You can check them out here.
Monday, January 17, 2011 – Bodyweight Training for College Students
Wanna know which group of people bodyweight workouts are best for?…College Students! What people don’t realize is that College Students do NOT have all the time in the world. Especially the serious ones.
Depending on what you’re studying, there may be days where you do nothing but go to classes, and study for exams. If you have a job, then you have even less time. With all the bad campus food, it’s super easy to get fat.
Most college’s are equiped with nice gyms, but if you don’t have a car, you’re not going to be able to use them. So what do you do? Bodyweight training!
Here are 6 easy ways a college student can incorporate bodyweight training into their busy days:
1 – Perform a quick, short challenge workout. Here is a great bodyweight challenge from Craig Ballantyne:
2 – Craig also has a great pushups challenge that you can do:
3 – Interval training allows you to shorten your workouts while boosting your metabolism. Here’s a crazy interval workout you can do in a short period of time:
4 – As in the earlier workout, adding in stability ball movements also make a workout tough. They’re especially great for abs. Here are some great stability ball ab movements:
5 – If you want a full bodyweight workout, as opposed to random challenges, then I recommend Craig’s mini bodyweight program. Here’s a sample routine:
Tuesday, January 18, 2011 – The end of Boring Workouts
If you’ve been checking out all these workouts from Craig Ballantyne, you probably realize one thing: They are NOT boring! Boredom is a huge factor in training programs. Keep doing the same thing over and over again, and you just won’t feel like doing it anymore.
Which is why Craig recommends switching up your training program every 4 weeks. Here are 2 ways to make your workouts more exciting:
1 – If you’re logged in for a workout, but just don’t feel like doing it, then go play a sport. Call up a few friends and toss around the ol’ basketbell. I’ve also been playing the Wii lately, and I get really worked up when I play tennis.
2 – Circuits are the best way to get intense workouts. So if you’re not doing a circuit, then you take your current program, and just develop a circuit. In other words, combine your exercises into one long circuit, and go!
Wednesday, January 19, 2011 – 15 Minute Bodyweight Circuit
Bodyweight training is also a great way to save time. A 15 minute bodyweight circuit can easily help you burn fat and build lean muscle mass. The following circuit can be done anywhere and at anytime:
If you’re someone who needs short, bodyweight workouts becuase they don’t have access to the gym, don’t want to spend money on training equipment, or simply love bodyweigh training, then I recommend Craig’s bodyweight manual.
Thursday, January 20, 2010 – Best Bodyweight Superset
Superset training is where you perform two movements back to back with no rest in between each set. The best bodyweight superset is one that involves two opposing muscle groups. So, you can do a back/chest superset, chest/legs superset, legs/abs superset, etc.
The best superset in my opinion is an upper/lower pairing. So chest/legs, or back/legs works best. This way, when you train your upper body, you rest your lower body. And when you train your lower body, you rest your upper body.
In one of Craig’s TT Bootcamps workouts, he uses a great strength circuit consisting of split sqats and close grip pushups. So it looks like this:
TT Strength Circuit (20 seconds per exercise)
Split Squat (20 seconds per side)
Rest 1 minute before repeating 1 more time.
So, the exercise portion takes 1 minute, then rest 1 minute. That’s 2 minutes. You do it one more time and you get 4 minutes. As you get stronger, you can add sets, increase the time you perform each movement, or switch to a tougher workout.
If you have not been warming up before your workouts, then you need to do so. A warm up only take 5-10 minutes, but it is extremely vital. A cold muscle is dangerous and can get you injured.
The entire goal of a warmup is very simple – to get your body warmed up. But, there is another reason why I warmup – to get mentally prepared. Sometimes you just don’t feel like working out, and a warmup acts as a nice buffer to help you mentally prep yourself.
Here’s a sample warmup you can use in your workouts:
Adding bodyweight calisthenics exercises at different intervals to your cardio will up the intensity of the cardio session… and burn more calories!
I know, I know… you were told the best way to burn calories was in the “Fat Burning Zone”, 65-85% of your Max Heart Rate.
In real world terms, this mean long, slow, boring cardio.
I have never seen a research study so widely accepted by the exercise community as the “Target Heart Rate” or “Fat Burning Zone”.
Because it is actually a prescription to work less!
Unfortunately for those who like to do their cardio while talking to friends, reading a magazine or catching up on the latest gossip on the TV… higher intensity exercise burns more overall calories during the session, and keeps on burning more calories after the session.
Just think about it this way, higher intensity exercise causes more disturbance in the body compared to its normal resting state… and therefore will require more energy to return the body to this normal resting state.
More energy used means more calories burned… and more calories burned means less fat!
Up The Intensity With Bodyweight Calisthenics Exercises
Here is an easy way to up the intensity for your cardio session… add bodyweight calisthenics exercises at different intervals.
Every once in a while, jump off the bike, treadmill or whatever you are using for your cardio session and perform some bodyweight calisthenics exercises like jumping jacks, mountain climbers, push up, free squats, etc…. then jump back on for more long, slow cardio.
This will accomplish a few things…
- Adding bodyweight calisthenics exercises will challenge your body in different, dynamic ways that breaks the monotony of long, slow, boring cardio… more challenge means more calories burned!
- Adding bodyweight calisthenics exercises will break your breathing and heart patterns, forcing your heart and lungs to work more… meaning increased cardiorespiratory improvement!
-Adding bodyweight calisthenics exercises will force you to recover from the more intense bodyweight calisthenics exercises while still under stress from the cardio you are performing… improving your recovery abilities!
- Adding bodyweight calisthenics exercises will create more metabolic disturbance in your body both during and after the cardio session… meaning less unwanted fat on your body!
If it your intention to get fitter, improve health and look better through exercise… adding bodyweight calisthenics exercises to your long, slow, boring cardio sessions is what your need!
One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.
Fat loss expert Craig Ballantyne researched his transformation winners and have summarized their exact blueprint workout programs for fat loss that they used to lose 10, 20, and even 34 pounds in just 12 weeks.
Let’s start with Catherine, one of the most famous TT transformation
superstars, here are the 3 programs she used over the 12 weeks:
NOTE: The most popular program used by contest winners was the TT
for Buff Dudes & Hot Chicks.
And that program was the basis for the new “TT Transformation”
workout that was made available yesterday to all TT Members – and
you’ll get this new “TT Transformation” workout when you take the
21-day Turbulence Training trial offer today:
Next up, let’s look at what Guttorm – the Norwegian contest winner – used to kick-start his life change. You’ll notice that he actually followed the Turbulence Training for Fat Loss manual “by the book”, in the exact order the programs are listed.
You often see these gymnasts on TV once every few years during the Olympics and wonder: are they really as strong and powerful as they look? How are they so lean?
People work hard to develop their physiques. They lift weights, run, take aerobics classes, eat right. But most people will never attain the amazing and powerfully strong physiques of a gymnast.
Why? One of the reasons is that most people fail to realize how gymnasts train: They use their own bodyweight. Yes, of course, but it’s more than that. They don’t just keep doingpushups, pullups and squats all they.
Instead, they do a number of movements that train for passive flexibility, active flexibility, joint preparation, static strength, dynamic strength, and many other aspects of bodyweight training most of us can only dream of understanding.
Gymnastics for the Non-Gymnast
But, we as non-gymnasts don’t really need to understand all the specifics of gymnastics. What we do need to figure out is how we can take what gymnasts use to enhance their fitness, and use it with our own training.
Neither you or I have the resources to hire a world-class coach to get us into shape. If you did, then you wouldn’t be reading this article. You would be with your coach.
The other important thing to note is that the results of a gymnast comes from 30+ hours per week of training on the mat, rings, balance beam, parallel bars, and other drills.
I don’t have 30+ hours to train. And I know you don’t either. So, what we need is to figure out how to use short, intense bodyweight training workouts to give us incredible results.
I have just the thing! But understand that this is just an introduction. In order to really give you a full understanding and program of how to use bodyweight training to improve your body, I’d have to write an entire book.
Building Strength and Muscle
First of all, lets try an understand how one improves his or her body. Muscle and fat are closely related. Muscle is more metabolically active than fat, meaning that the more muscle you have on your body, the leaner you’ll look.
The beautiful thing about bodyweight training is that the muscle you pack on will not be the ugly, bulky muscles of a bodybuilder. They’ll look more natural and be more functional.
Functional means that your exercise has greater carry over to daily life. In other words, you’ll be able to lift heavy objects, keep up with your kids, and maintain energy at work.
In order to build a stronger, bigger muscle, you need to add greater resistance to the body. However, you can’t add resistance as easily as you would with weight training, right?
Well, the key here is leverage. Decrease the amount of leverage and you increase the amount of resistance you place on a muscle. For example, a regularpullup is easier than if you were to perform a pullup with your legs straight out in front of you.
Why? Well, your body weighs the same either way. But, now, as you perform a pullup, you’re also engaging your abdominals. You’ll also feel greater stress placed on your back.
It’s really as simple as that! Now, I want you to take this simple principle and start using it with your current bodyweight routine. Figure out how to decrease leverage withpushups, squats, lunges, bodyweight rows, etc.
The only people that I know who are using these gymnastics principles as part of a full bodyweight program is Coaches Adam Steer and Ryan Murdock. They have a wonderful bodyweight program you should check out.
So you’ve decided to start training at home. Now what should you do? Spend a lot of money on equipment, or invest some money on eBooks? Well, before you can answer this question, you need to really think about why you’re working out at home.
Is it because….
- You can no longer afford your gym membership
- You like the convenience of working out at home Read More →
Congratulations on making it to the second week of 2011! Are you still on your fitness plan? Hope so. This week is going to be filled with some great fat burning workouts and training tips.
Saturday, January 8, 2011
I’ve stopped doing cardio. I’m talking about steady state cardio. I used to do a lot of cardio – 3-4 days per week, running about 3 miles per session. I lost about 13 lbs in 10 weeks, and I thought that was a big deal.
But, in the past 4 weeks, I’ve only been doing short, bodyweight circuits, 3 days per week and have dropped 10 lbs! So 10 lbs in 4 weeks is 2.5 lbs per week, as opposed to 13 lbs in 10 weeks, which is 1.3 lbs per week.
So which one works better? Short, fast workouts, or long, steady workouts? You be the judge, then choose fast workouts.
Here’s a sample 15 minute workout to get you started:
The key to fast, burst workouts is intensity. Give it all you got in those 15 minutes. Hustle like you’ve never hustled before! You should be out of breath completely. Gasping for air. Like your heart is going to pop out of your chest!
These are the kinds of workouts that will blast away fat faster then steady state cardio. If you haven’t yet entered the TT Transformation Contest, then you should do it today! Use the 15 minute workouts to beat the competition.
Bodyweight Cardio, or cardio that involves all bodyweight movements, is one of the best ways to burn fat at home. Craig’s Bodyweight Cardio 3.0 workouts are the perfect program for Advanced athletes to burn fat.
For most people, sticking to your diets is harder then sticking to your training program. Especially for guys. I have a friend who’s dropped 5 pounds in a month just from bodyweight circuits.
But he’s not changing his diet. Most guys believe that it’ll happen. They’ll somehow get their six pack abs, and they need to stick to “eating like a guy.” Well, you can eat like a guy during your cheat meals, but I guarantee you your girlfriend doesn’t like that pot belly.
Don’t be like that guy who has big muscles with a big gut. Not attractive. Lets focus on being as lean and athletic as possible for 2011. How do you get started? By shopping right! Here are 3 quick tips to help you clean up your diet:
1 – Shop the perimeter of the grocery store. Stick to produce, lean cuts of meat, and eggs. I personally avoid dairy as much as possible, but that’s a personal choice. Certainly the decreased fat will help with your weight loss.
2 – Cut cereal. Most cereal is filled with sugar. If you want to eat cereal, take a look at the serving size and how much sugar it has. If it’s more than 12 grams of sugar, put it back on the shelf.
3 – Feed yourself throughout the day. The best snacks are fruits and nuts. I eat these little clementines, which are mini oranges throughout the day. They taste amazing, and hold me over for my next meal.
Need more help with your nutrition? Then check out Craig’s Simple Nutrition manual. Click here.
Tuesday, January 11, 2011
What are my 3 favorite abdominal exercises? The answer might surprise you! You see, I hate crunches and situps – first, they’re not effective, and second, they hurt your lower back. So if you focus on stabilization rather than contraction, then you’ll be working your abs much harder.
1 – Pushups
Pushups are clearly the best abdominal exercise. You’re constantly in the “plank” position and are engaging your abs through each repetition. If you suck at pushups, you need to do some planks to get your abs stronger, then get your abs even stronger with pushups.
To get even more benefit, perform pushup variations that engage your abs directly such as T-Pushups. Here is how to perform a T-Pushup:
2 – Stability Ball
Almost anything involving a stability ball targets your abs. Start off very slowly with stability balls, using basic abdominal rollers and planks.
Craig shows you some great stability ball movements:
3 – Then progress to more advanced movements. My favorite is stability ball pushups:
Fat loss is all about mental strength. Get yourself prepared for the challenges of the day, first thing in the morning. Never start your day with a bad mood. Clear your mind, and look forward.
Setting up a positive morning ritual is important. There are many things that you can do. Here are 8 examples:
1 – If you have a doorway pull up bar, grab on to it as you exit your room. You can try to do some pullups or just hang on it and stretch out your body.
2 – Sit down in a corner of your room, and close your eyes. Focus on your breath, and clear your mind.
3 – Get a good chai recipe, and make it every morning. I need my chai in the morning. It wakes me up better then coffee.
4 – If you don’t have a pullup bar, then do pushups. Perform 50% of your maximum repetitions. Getting you heart rate up in the morning will wake up your body and get you in a positive mood.
5 – Get a book of quotes, or find a few and post them on your wall. Read them everyday to put you in the right state of mind.
6 – Do some sort of quick, challenge workout. Here’s a quick, 500 repetition workout that you need to finish in 9 minutes:
7 – Yoga is a great way to combine meditation and exercise. Unlike intense training, a yoga session forces you to focus on your breath and clear your mind.
8 – Start the day off with an intense workout. There are hundreds of workouts to choose from in Craig Ballantyne’s member’s section. Click here to learn more.
Thursday, January 13, 2010
They say that breakfast is the most important meal of the day. I say they’re correct, for once. But there are two problems with breakfast: 1) either it’s skipped, or 2) it’s badly planned.
First of all, don’t skip your breakfast. Put something in your stomach first thing in the morning to jump start your metabolism. The goal with your nutrition plan should be to keep your metabolic rate elevated.
If you don’t have time in the morning, then keep it simple. A handful of almonds and an apple is enough. Later on, have some eggs, if you can get them on your way to work.
For the rest of us who have some time in the morning, you need to better plan your breakfast. Your breakfast should not make you fall asleep. High carb breakfast options such as bagels, pancakes, and donuts cause an insulin spike and give you that “2:30” feeling.
Then you take your 5 hour energy and screw up your body (don’t get me started).
We started the week off with a 15 minute workout, so we’re going to end the week with a 12 minute workout. Remember, the key to quick workouts is intensity. So go faster, go harder, and really kill it!
If you haven’t heard of the program yet, Gladiator Body Workout is a home fitness program which combines bodyweight and dumbbell exercises to create 6, 4-week programs. Gladiator Body Workout has a few competitors, however the one thing that separates Gladiator Body Workout from other programs are the unique exercises.
I personally love high intensity, power movements. I’m talking about movements such as a the snatch, swing, and clean. The snatch and clean are traditionally barbell movements, but CoachLomax, author of Gladiator Body Workout, shows you how to perform them with Dumbbells.
He also teaches you a number of other unique compound and hybrid movements such as the Turkish Get Up, which is proving to be one of the most challenging movements I’ve done with a Dumbbell.
8 Unique Movements I’ve Learned with Gladiator Body Workout:
I thought that I knew most of the exercises you could do with a dumbbell and your bodyweight. However, there were a number of movements that I had never seen anywhere. I would say 30-40% of the movements in this manual, I had never seen before.
And for the average person who’s been following magazine workouts for most of their life, at least 80% of the movements will be brand new. But, let me share with you 8 of these movements:
Dumbbell Saxon Side Bend
Dumbbell Alternating Floor Press
Dumbbell Golf Squat
Dumbbell Front Squat, See Saw Press
Bodyweight Lying Hip Rollers
Dumbbell Sumo Deadlift
Dumbbell Bent Press
Dumbbell Twisting Military Press
Coach Lomax’s Training Methods
The second thing I love about Coach Lomax is that he doesn’t stick to just one training method. Variety is the key to long term fitness. Just when your body adapts to a program, you gotta do something to switch it up and shock your body back into growth.