Fitness for Busy Folk

Category Archive: Bodyweight Training

Pros and Cons of Todd Kuslikis’ Bodyweight Bundle 2.0

The Bodyweight Bundle is a package of 37 at home bodyweight resources bundled together featuring the works of 37 of the world’s top bodyweight experts. This bundle is organized by Todd Kuslikis, author of Body Weight Overload.

Lets take a look at some pros and cons of this bundle:

Pro: Save Massive Amounts of Cash

The #1 pro here is that this package deal will save you hundreds of dollars. All the products offered combined have a retail price of $1,113.27. But, with this package you get them for $37.

Now, the question is…why do I need all these products?

37 products. That’s a LOT of information. I mean, how many different ways can you be told to do a pushup, right?

Well, let’s explore this a little bit. This package is broken down into the following sections:

  • Body Weight Muscle Building/Strength e-Books (8 products)
  • Body Weight Fat Loss e-Books (6 products)
  • Body Weight Play/Tricks e-Books (4 products)
  • Body Weight Workout Videos/e-Books (10 products)
  • Body Weight Nutrition/Recipe e-Books (5 products)
  • Body Weight Rehab/Warm Up/Stretching (4 products)

So, let’s assume that your primary goal is fat loss. You grab the bundle and start off with Jason Klein’s Lean Body Revolution ($47). This is a great, comprehensive bodyweight program, which even includes a lean body meal builder to help you out with your nutrition.

But suppose you want a boost in your diet, a bit more variety. Well, the package provides a few great options including Primal Smoothies ($9.99), Fat Burning Breakfast Recipes ($12), and 21 Day Real Food Meal Plan ($11).

Once you’ve gone through Lean Body Revolution, which is a great, basic all around training program, but it doesn’t last forever. You’re going to want something higher intensity. Something else to kick it up a notch. Well, you can choose from the Beastmode Body Weight program from Funk Roberts ($27), or the Boxing Bodyweight Program ($19.95), or even Bodyweight Accelerators 2.0 ($29.95).

Con: Dangerous for Program Jumpers

This type of package deal is actually a terrible idea for those that are consistently inconsistent, meaning that you constantly jump from program to program. These resources are just that: resources. They are tools to achieve an end, not the end themselves.

The only way you’ll be successful with ANY training and diet program is if you stick to it. So if you can’t stick to a program for at least 4 weeks before moving onto the next one, then…Bodyweight Bundle 2.0 is not for you.
So, should you buy?

Depends on you.

I would say go for it, but then again, I’m a bodyweight and program junkie. The only thing I can say to help your decision is this: go through each of the programs. If at least 5 of the programs peak your interest, then it’s worth the cash.

Click here to check out the full lineup of what Bodyweight Bundle 2.0 has to offer!

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Truth About Pushups

girl-push-up

Pushups Take you Far

It’s uncanny how many pushups I still do.

Not a lot.

I thought it would be something I would leave behind as a beginner.

But as I learned more and more about exercise, I realize you can take any exercise and make it harder.

You can make it last for ever.

But the pushup is different.

Even the basic pushups is hard.

No matter how advanced you’ll get.

No matter how much weight you can lift.

There’s something about the pushup that just keeps kicking your butt.

Men-Pushups

There are many types of pushups

Many types.

Here are just some variations I’ve written about in the past:

Pushups are not all  you need

There are many people out there that will tell you “pushups are all you need.” This is not true. You should pair pushups with other movements so that you train your full body. Ideally, you should include the following types of movements in your fitness routine:

Pushups are Cardio

Pushups get your heart rate up, making them effective for fat loss. Unless you’re a complete beginner, pushups alone won’t get you the results you desire. Combine them with other movements to form a circuit workout.

Here is a great circuit workout including the pushup: Fat Loss is a Battle Workout #3

Pushups Build Muscle

Muscle building is all about overload. This means as you get stronger, you must challenge yourself with heavier weights. You are lifting approximately 70 – 75% of your total bodyweight when doing a pushup. So if you weight 185lbs, you could be lifting 130 – 140lbs per repetition. So as you gain weight, the more muscle you will be lifting.

However, your body doesn’t really know how much weight it is lifting. Therefore, you can still pack on muscle with bodyweight movements by making your workouts more challenging using the variations discussed earlier along with these advanced muscle building techniques.

The simple, “Do More Pushups” workout

So, in conclusion, to get the most out of pushups, simply do more pushups.

Of course, do not neglect the library of other bodyweight movements you can do help achieve your fitness goals. One great trainer I always recommend is Craig Ballantyne. You can read my bodyweight interview with him here. In addition, check out his deluxe bodyweight workouts for programs that will challenge you, get you stronger, and leaner.

Click here for Deluxe Bodyweight Workouts!

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19-Minute No-Gym Necessary Fat Loss Workout

19-minute

Around this time of the year, most people have the “aah it’s the holiday season. Let me enjoy, then I’ll set a new years resolution to get back into shape.”

You’re different, because you understand that fitness is a life-long pursuit. Although you should take some time away from the gym, you shouldn’t just completely give up for a portion of time and set to “restart” a month from now.

Usually, when people say “oh, I’ll start on Monday” they never do. Get out of the mentality and start TODAY.

Forget about how much you ate on Thanksgiving, or how many temptations you’re going to face in the next few weeks. Focus on the here and now. Workout hard and make TODAY a clean eating day.

Do not do slow cardio. It does not work. Instead, if you feel as though you can’t get to the gym because of weather, travel, family, work, etc. then try this 19-minute no-gym necessary bodyweight workout.

It’ll help you lose weight during the busiest times of the year.

Start off with 3 rounds of:

  • Jumping Jacks – 30 seconds
  • Close-Stance Bodyweight Squat – 30 seconds
  • Spiderman Climb – 30 seconds
  • Reverse Prisoner Lunge (alternating sides) – 30 seconds
  • Decline Pushups – 30 seconds
  • Rest 30 seconds

Follow by 4 rounds of:

  • 30 seconds Bodyweight Squat
  • 30 seconds hold on bottom position

Then:

  • 3 minute Pushup Challenge
    • Do as many pushups in 3 minutes as possible

Finish off with:

  • 3 minute Pullup Challenge
    • Do as many pullups in 3 minutes as possible

This workout is from one of Craig Ballantyne’s monthly programs called High Frequency Bodyweight TT, which is the December Workout of the Month, only found in the TT Member’s section.

When you sign up for the TT Members Section, you’ll get instant access to the following:

  • TT Bodywieght Cardio 3 Workout
  • Turbulence Training Full Workout Program
  • 30 Days Free Access to TT Members Section
  • TT Hardcore Fat Loss Workout
  • TT Booty For Wife Workout
  • TT for Buff Dudes and Hot Chicks Workout
  • TT Body Sculpting for Women Workout

Forget about boring cardio to fight holiday fat gain, these workouts are all you’ll need…for a lifetime!

Get access to the TT Members Section HERE.

“DON’T WASTE YOUR MONEY on any other exercise programmes or e-books !!! I have spent a fortune in the last twelve months on exercise material, only to discover that once you have a TT Membership Pass, you do not need to look anywhere else.

- Danette Nel, South Africa

“Craig, the TT membership is amazing. I’m still surprised at how quickly I get a response to any question. Talk about overdelivering!”

- Mickey Glick

“It’s been about 6 weeks since I started the initial program and have moved onto the women’s 4 week program and I’ve had fantastic results. I really appreciate how comprehensive the manuals are, with detailed pictures and instructions. Best money I ever spent!

Even at the 2-3 week mark my husband was commenting that I’ve lost weight and since then people have really noticed that my shape is changing. Every week people are saying, have you lost more weight? My body fat is really shifting and the best bit is that it takes far less time than going to the gym giving much more time for me! It also feels great to take control of your workouts!

I’m looking forward to the next few weeks and months as I continue on the various workouts to see how much more my body can change. It’s great that there are so many workouts to keep the body challenged! Thank you for providing such proven workouts for poor misguided people like me!”

- Nicole Bailey

With GREAT gratitude for you every single day,

– Parth

PS – If you’re already on the TT Member’s forum, post your success story!

PPS – Focus on the here and now!

“Keep your head up, your heart strong, and run over anything that gets in your way. Success is never given, it’s earned. So work for what you want, fight for what you want, take what you want. Nothing is going to be handed to you.” - Robert MacDonald, Gym Jones

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2 Simple Workout Strategies to Break Through a Fat Loss Plateau

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Earlier this week we discussed 2 simple strategies you can use to break through a fat loss plateau. Today, we will discuss a few strategies you can apply to your workouts to help restart fat loss.

#1 – Switch up your Workouts

By switching up your workouts, it literally means trying something completely new. So, if you’re someone who has been walking for weight loss, perhaps it’s time to switch gears and start sprinting.

Here are some more ideas for workout “switches” –

  • Cardio Interval Training switch to Treadmill Jogging
  • Boxing-Style Training switch to Plyometrics
  • Bodyweight Circuits switch to Traditional Bodybuilding-style Training
  • Sandbag Training switch to Cardio Interval Training
  • Treadmill Jogging switch to Yoga

Some of these switches might seem strange, but the whole idea is to do the opposite.

#2 – Reduce your Rest Time

Something as simple as reducing your rest period can have a huge impact on your workout. So if you’re resting 60 seconds between each set, then rest 30 seconds between each set. You will most likely need to reduce your weight slightly, but your heart is going to be pumping. It’ll feel like you’re doing cardio and weights at the same time.

#3 – Get a Personal Trainer…or train with a partner

My girlfriend uses trainers, and it’s hard to find the right one. I’ve personally had more luck with a training partner that has similar goals as you do. Whether it be a trainer or a training partner, try to find one that isn’t afraid to yell at you. The whole purpose is to motivate you to lift more and train harder.

#4 – Take a Break

Sometimes you’re pushing so hard, and dieting so well that your body just needs a break. Remember, what you are doing is placing stress on your body and mind. Just as your body shuts down after prolonged periods of intense work, your body will stop responding if you stress it out too much.

Think about finals week, and how you feel after weeks of intense studying (or cramming). Take a week or two off from the gym. This is a schedule week off, so you’re promising yourself you’re going to return to the gym after that time period. Don’t let this turn into a permanent time off.

Use these strategies, along with the diet strategies discussed earlier this week, to finally break through your plateau!

– Parth

P.S. Today’s article was brought to you by the Shah Training Resistance Band Set. Click here to learn more.

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Double Kettlebell Complex Workout – Mr. Clean Squared

 

Description

Use this double kettlebell complex to pack on metabolism-spiking muscle to burn fat over the holidays.

STEPS

  • Use 2 kettlebells of the same size that you can comfortably press for 6-8 reps.

Perform the following complex without putting the kettlebell down

  • Double KB Clean x 5
  • Double KB Front Squat x 4
  • Double KB Clean x 5
  • Double KB Press x 3
  • Double KB Clean x 5
  • Double KB Front Squat x 2
  • Double KB Clean x 5
  • Double KB Press x 1
  • Double KB Clean x 5

Rest 90 seconds between complexes

Perform 3-5 rounds of this complex?

 

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Bodyweight Squats for Chicken Legs

bodyweight squat To improve any part of your body, training it just once a week with a few sets of your favorite exercise won’t work. You really need to DESTROY that body part not just once a day, but a few times per day.

Enter: the Bodyweight Squat

The bodyweight squat has been used for centuries by Indian Wrestlers to improve their strength, flexibility, and lower body power. Perhaps this is why the movement has often been called the Hindu Squat. The actual name of the exercise that indian wrestlers used was the Uthak-Bethak, or simply “sitting and standing.”

  • Just look at those two words for a second: Sitting and Standing. 80% of our daily activities are focused on sitting and standing, and yet the majority of people out there do not practice these two movements in tandem.


Here is how to perform a bodyweight squat:

  • Stand with feet slightly wider than shoulder width apart, toes facing slightly out for balance.
  • Make sure to keep your back straight and chest out throughout the entire movement.
  • Bend your knees and follow with your hips as you slowly descend towards the ground.
  • Go as far as you can. Pause, then reverse the movement.
  • Repeat as desired.

 

The Program

To accomplish the task of beefing up your legs, we’re going to start off with a 3-week block of specialized leg training, followed by a week of complete rest to let the principle of supercompensation kick in.

Your goal is to perform 500 bodyweight squats per week. My recommendation is to split this over 4 days, so that you’re doing 125 repetitions per day. The goal is to perform these repetitions as quickly as possible, without compromising form.

How to set up the program:

In your first session, start doing bodyweight squats. Keep going until you start to feel a burn in your legs, then go 10 more repetitions. For example, if you start to feel the burn at 20 repetitions, then go until 30 repetitions and stop. Now each following set will be between 20-30 repetitions. Keep a count, and perform as many sets as you need to get to 125 repetitions.

Normally, you will perform this workout at the end of your regular workout as a finisher. This can also take the place of your cardio session, as high repetitions bodyweight squats are extremely demanding on the cardiovascular system.

If you already devote a day to training your legs, then I recommend reducing your volume on that day, as this training will certainly interfere with your regular leg workouts. It is recommended that for the first week you only do bodyweight squats for your legs, and take a break from all other leg workouts (you can play sports, of course).

See how you feel the first week, and then make decision on how you want to re-introduce your regular leg training sessions.

And remember, take a rest on the fourth week, and then re-assess!

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Announcement: Shah Training looking for Suspension/TRX Bloggers

Suspension Training

Suspension/TRX training is a great form of exercise. Unfortunately, I do not know much about it. In fact, I don’t know everything there is to know about health and fitness.

This is why I am opening my site up to individuals who are subject-matter experts in different areas. The description and how to apply are below:

Description

If you have your own blog, own a training studio, or work in a gym –  then this is your opportunity to get exposure.

You’ll produce blogs on a variety of different topics, following general and open-ended instructions. Each article will be approximately 500 words, and we will link back to your blog. That is your compensation.

How to apply

All applicants must be U.S natives writing in native U.S. English. Degrees are not necessary, but writing is expected to be insightful and free of errors.

Send an email to shah@shahtraining.com to be considered. Please apply with the URL of your blog. Include writing samples.

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Announcement: ShahTraining.com looking for Yoga Bloggers

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Yoga is a great form of bodyweight exercise. Unfortunately, I do not know much about it. In fact, I don’t know everything there is to know about health and fitness.

This is why I am opening my site up to individuals who are subject-matter experts in different areas, starting with yoga. The description and how to apply are below:

Description

If you have your own blog, own a yoga study, or work in a yoga studio –  then this is your opportunity to get exposure.

You’ll produce blogs on a variety of different topics, following general and open-ended instructions. Each article will be approximately 500 words, and we will link back to your blog. That is your compensation.

How to apply

All applicants must be U.S natives writing in native U.S. English. Degrees are not necessary, but writing is expected to be insightful and free of errors.

Send an email to shah@shahtraining.com to be considered. Please apply with the URL of your blog. Include writing samples.

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Workout Idea of the Week: 10/20

workout idea

Welcome to the first installment of a new series. Each week, we give you more than a workout. We give you a workout idea. You select the exercises and body parts to work on, we’ll give you the basic template.

Here is week one:

You’ve heard of 20/10 Tabatas. Now it’s time to switch it up, and perform 10/20’s.

Select two exercises: one first exercise that you can perform for 10 repetitions, and another exercise you can perform for 20 repetitions.

The following are some sample pairings:

  • Chinups paired with Pushups
  • Dips paired with Kettlebell Swings
  • Squat Jumps paired with Inverted Rows

Perform 10 repetitions of the first exercise, followed by 20 repetitions of the second exercise. Perform 10 total sets, or 300 total repetitions!

Get bodyweight-only muscle building workouts here.

Enjoy and challenge and transform yourself,

– Parth

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