Want a great, 12-minute bodyweight workout you can do in the comfort of your own home? Then you should check out Coach Adam Steer and Ryan Murdock’s free bodyweight manual that they’re giving away on their website, BodyweightExerciseRevolution.com.

Here’s the thing: when you get to the website, you’re going to see a pop up. Don’t click the pop up out. Instead, enter in your email address, and you’ll get access to a great, free bodyweight routine using Circular Strength Training (CST) movements.

CST is a training system developed by Coach Scott Sonnon. I love their bodyweight exercises in particular. CST Movements are a combination of yoga, dance, and gymnastics movements. They also throw in some traditional bodyweight movements such aspushups and squats.

What’s in the FUN-damentals Manual?

The name of their free manual is called Bodyweight FUN-Damentals. It’s the perfect name for this manual, as it really lays down the fundamentals of both bodyweight and CST training. FUN-Damentals starts out with an overview of the CST methodology and shows you how to organize your own workout and schedule your full workout program.

Then it moves into the exercises. There are 19 brand new exercises to learn:

• Trinity Squat
• One Leg Squat
• Jump Squat
• Push Up (From Knees)
• Push Up (From Toes)
• See Saw
• Quad Squat
• Side Lunge
• Elliptical Side Lunge
• Sliding Lunge
• V-Press
• Updog Snap
• Frogger
• Lower Body Russian Twist (knees bent)
• Lower Body Russian Twist (legs straight)
• Rotating Tripod Twist
• Springing Tripod Twist
• Side Plank on Forearms
• Side Plank on Hand

All you need to is plug these exercises into the template they provide you and you have yourself a full month of free bodyweight training! Click here to Grab your Free Manual Today (remember, wait for the pop up).