Full Body Workouts with One Bodyweight Exercise

This is a really cool and unique bodyweight movement that trains your entire body:

The guys from CST – Scott Sonnon, Adam Steer, and Ryan Murdock – always put on the best stuff. They’ve got three unique bodyweight only programs with incredibly unique bodyweight workouts.

Get started on one of these programs today:

Bodyweight Military Exercises you can Do at Home

NOTE: The program mentioned in this article, TacFit Commando has already been launched. Click here to learn more about this program.

Coach Murdock and Sonnon, creators of the TacFit Commando program have announced a contest which will allow three individuals to win the TacFit Commando program.

If you’re not on their mailing list, then you have no chance to win this incredible prize. If you missed the contest, then don’t worry, tomorrow the Coaches will reveal all the bonuses attached to the TacFit Commando program.

And on Wednesday, it’s Launch Day! So, to recap:

  • Monday, February 8, 2010 – Win a FREE Copy. There will be a blog contest where the Coaches will give away 3 copies of the TacFit program for free. You may be one of them!
  • Tuesday, February 9, 2010 – All the bonuses that are associated with the product will be reveals. This final video will help address any last minute questions or concerns you may  have regarding the program
  • Wednesday, February 10, 2010 – Launch Day!

Only people on their mailing list have access to the free content. I’m guaranteeing you they’ll be selling the product cheaper in the first few days of the launch. Don’t miss out!

Click here to get on their mailing list

No Gym 20 Minute Bodyweight Workout

So, you don’t have access to a gym. You don’t have much time on your hands. But you absolutely must get into shape. On top of that, you don’t even have any equipment at home to workout with.

No worries, all you need is a fast, intense bodyweight workout to help you drop fat and build lean muscle mass. Here are 2 ways you can organize a 20-minute bodyweight workout:

Method #1: The Run-Through

With the first method, choose anywhere from 6 to 12 exercises, and assign a high number of repetitions to perform for each. 20-50 repetitions is sufficient. Now the idea is to move through each of them as quickly as possible.

For example, lets say your first two exercises were the 30 Froggers and 20 Swing Splits. Perform 20 Froggers, then move straight on to 20 swing splits. Try not rest too much in between each exercise.

Now move onto the third movement. Keep this pace up until you complete all of the exercises in your circuit. If there the 20 minutes have not been completed, repeat the circuit again and keep repeating until the 20 minutes have been completed.

Method #2: Wild Intervals

Intervals are where you perform a particular movement for a period of time, rest, then repeat that movement again. A good way to design a 20-minute interval workout is to choose 4 different exercises.

Perform each exercise for 30 seconds, and rest 30 seconds. Repeat this for a total of 5 times, or 5 minutes of exercise. Repeat this again with the other three exercises you have chosen.

Now you have a full, 20-minute workout. As you get better at intervals, make your interval period longer, and your rest periods shorter. For example, you can try to perform 40 seconds of exercise, followed by 20 seconds rest.

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.

For more workout ideas, exercises, and workouts check out the Bodyweight Blueprint for Fat Loss. Click here for more information.

Bodyweight Exercise Revolution Sample Workout #1

Bodyweight Exercise Revolution is a bodyweight eBook developed by CST Coaches Adam Steer and Ryan Murdock. But in order to get a better understanding of the CST training methodology, it’s a good idea to check out some of their sample workouts.

I’ve decided to develop a series devoted to finding the best CST bodyweight workouts for you to sample so that you can make an educated decision on whether or not to grab your own copy of Bodyweight Exercise Revolution.

So, let me introduce the first workout. Coach Adam Steer shares with you one of his toughest workouts he uses with his clients. The workout starts with a full body movement known as the side ground engagement.

Then, you move straight into the quad squat, which is a unique CST bodyweight exercises which combines a pushup and bodyweight squat. It is one of the more famous and well-known movements.

The next movement is known as the dog burp. The last movement is a regular jump squat. You perform each the workout as a circuit, moving through each exercise as quickly as possible.

Spend a minute for each movement. For beginners, I’d suggest spending 30 seconds with each movement. Coach Steer also shows you how to make the movements more difficult as you get stronger.

He also shows you some cool drills to build up to performing the quad squat, which is a surprisingly difficult move to perform. Coach Steer also shows you another variation of the dog burp.

Try the workout and post your results to comments:

Bodyweight Exercise Revolution is an overall introduction to CST bodyweight training and features 5, 28-day fitness programs. There is one for fat loss, strength, mass gain, general fitness, and athleticism. If you go through each program separately, in 5 months you’d have literally transformed your health and physique. Click here for more information.

You need to make the decision today: Are you going to continue to follow pointless fitness magazines and never get any impressive results, or you going to take a chance and try some trully unique ideas using CST bodyweight exercises? Start today with either Bodyweight Exercise Revolution.

3 more Burpees Workout Routines for the Holidays

Yesterday I presented you guys with 3 burpees workouts to keep you in shape for the holidays. Well, I’ve got three more burpees workouts which are even tougher and more fun to do.

However, with these workouts you will need one more extra piece of equipment: a pullup bar.

Burpees Workout #1: Alternating Sets

Perform a set of burpees, rest 60 seconds, then perform a set of pullups. Rest 60 seconds then go back to burpees.

10 rounds of:

  • 15 Burpees
  • Rest 60 Seconds
  • 8 Pullups
  • Rest 60 Seconds

Burpees Workout #2: Double Supersets

Rest 60 seconds after the first superset. After all rounds are completed in the first superset, move on to the seconds superset.

10 Rounds of:

  • 8 Burpees
  • 4 Pullups
  • 60 Seconds Rest

10 Rounds of:

  • 15 Squat Jumps
  • 8 Pushups
  • 60 Seconds Rest

Burpees Workout #3: Interval Supersets

Perform as many burpees as possible in 100 seconds, then move onto pullups. Rest 100 seconds and repeat.

7 rounds of:

  • Burpees – 100 Seconds
  • Pullups – 100 Seconds
  • Rest 100 Seconds

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.

For even more fat burning, high intensity workouts, check out Bodyweight Blueprint for Fat Loss. Click here for more information.

Train without a Gym? Only if you hurry…

NOTE: TacFit Commando has launched. It is here. The discount is no longer available. The bonuses have been taken away. But you can still get this incredible program. Click Here to Read My Review and to Learn more about TacFit Commando.

Remember those two guys I told you about last week–Scott Sonnon and Ryan Murdock?

Well, they just released their new TACFIT Commando program this morning, and you’ve absolutely gotta check it out!

Click here to get in on the action

I hope you had a chance last week to download their “Israeli Special Forces TACFIT Challenge.” I still can’t believe they were giving it away! Over 11,852 people took them up on it!

I’ve never seen that kind of response to a new workout product. And just yesterday the guys told me they had 896 comments on their blog contest–in a single day!!

If you’re one of the thousands who tried the free Challenge workout, you know this is the real deal. Well let me tell you, I also tried some of the exercises from the full TACFIT Commando program and I was totally floored.

I did the entire session right here in my basement. I didn’t need equipment, so I didn’t waste time with setup. Just straight to work and done in 20 minutes.

And you know what? I was totally smoked! I never imagined 20 minutes could be so tough. But strangely enough, I had more energy at the end of the session than I did going in. It felt like I was walking on air for the rest of the day.

The exercises were also seriously cool. It’ll be a while before I can even think about attempting the most advanced variations, but the basic versions were accessible. They challenged me but I could do them. And I can see how it’s possible to build up to the highest levels–and have a lot of fun getting there!

It’s no surprise that all these tactical teams trust Scott to prepare them for the dangerous work they do. And it’s so amazing that he’s making that same technology available to everyone. I for one can’t wait to get in “commando shape”!

The full TACFIT Commando program is available now, and Scott and Ryan just let me know that they’re doing a special 51% off sale to celebrate.

If you know anything about these guys, you know they’d never stop at 51% off. They’re so excited about this program that they’ve assembled a pile of rare bonus material to go along with it.

Some of these bonus items were buried so deep in Scott’s RMAX International vault that his coauthor Ryan hadn’t even heard of them. He’s been in the vault, and he thought he’d seen it all!

It’s going to be huge, and it’s going to shake the foundations of the fitness industry.

But take note: These bonuses will ONLY be offered during the first three days of sale. After midnight on Friday, February 12th, they’ll go back into the vault forever.

Don’t miss this!

Pop by their site to grab your copy today!

And be sure to tell Scott and Ryan I sent you.

P.S. Hurry to claim your Fast Action bonuses before they’re locked away forever. And remember, you’ll also get everything in the TACFIT Commando package–an unbelievable value all on it’s own!

If you haven’t checked this out, you really should right now (Click Here)

P.P.S The guys had an enormous influx of requests from those who missed Scott’s live Ustream conference last week–and even more requests from those who caught it and are desperate for more! Scott is making one more appearance and taking your questions. Mark Wednesday February 10th at 5pm EST on your calendar. That’s tonight!! Don’t miss this!


Click here for the Ustream Conference

Purchase TacFit Commando on February 10, 2010

NOTE: TacFit Commando has launched. It is here. The discount is no longer available. The bonuses have been taken away. But you can still get this incredible program. Click Here to Read My Review and to Learn more about TacFit Commando.

Alright, just found out that Coach’s Sonnan and Murdock will be making their TacFit program available on February 10th. Until then, enjoy the following free content:

  • Sunday, February 7, 2010 – Ryan Murdock shows you an entertaining and educational video which provides with his actual training sessions. This is the best way you’ll get a feel for the TacFit training method.
  • Monday, February 8, 2010 – Win a FREE Copy. There will be a blog contest where the Coaches will give away 3 copies of the TacFit program for free. You may be one of them!
  • Tuesday, February 9, 2010 – All the bonuses that are associated with the product will be reveals. This final video will help address any last minute questions or concerns you may  have regarding the program

Only people on their mailing list have access to the free content. I’m guaranteeing you they’ll be selling the product cheaper in the first few days of the launch. Don’t miss out!

Click here to get on their mailing list

Adam Steer Ryan Murdock

12 minutes. Do you have 12 minutes? I have 12 minutes, but how good of a workout can you really get in 12 minutes? From experience I know that you can get an incredible workout in a very short period of time.

I’ve done in the past workouts that last less than 2 minutes. But, I think that’s just a bit too intense for people aren’t in good condition already. If you’re looking for a quick workout that you can do, but are not in super condition to handle some of the tougher stuff, then I suggest you check out one of Adam Steer and RyanMurdocks’ workout.

Their 12 minute workout was featured a while back on a Canadian News Show. Check out this video:

12 Minute Stage Crazy on E-Talk from Ryan Murdock on Vimeo.

 

Ryan Murdock is actually a traveler. He’s gone around the world to dozens of countries. So, he uses his bodyweight workouts to stay in shape all the time. And as you can see, his workouts don’t even require apullup bar!

On the flip side, Adam Steer, the other half of the brains behind their intense workouts, was a chubby kid all his life. In fact, his college (kind of like me) days were his lowest point.

This was when he became extremely interested in metabolism, fat loss, and how the body works. In other words, movement. He realized that most training programs are really lacking in that they are very one-dimensional.

So, he set out on a journey to get himself into shape. Discovered the wonders of a unique training system developed by Coach ScottSonnon known as Circular Strength System, and used it on himself.

After he got himself in shape, he became a CST certified coach, put his ideas together with Ryan Murdock, and created an incredible, 3-month fat loss system known as the Bodyweight Blueprint for Fat Loss.

Click here to learn more about the Bodyweight Blueprint for Fat Loss.

Workout Routine Without Weights for Fat Loss

The majority of people out there don’t have a lot of time to workout. That is why I developed this site – for average people with busy lives who want to get in or maintain their shape. Fat loss is naturally one of the biggest concerns of most individuals.

As I’ve illustrated numerous times through this site, getting a quick workout is not that difficult. You can create workouts that last anywhere from 5 minutes to 45 minutes. It’s all based on how much time you have to workout, or how much time you want to spend working out.

Now, through this site, I’ve published numerous bodyweight training programs that employ the fundamentals: pushups, pullups, and bodyweight squats. For years, this is all I did. But for the past few months, I’ve been experimenting with Circular Strength Training (CST) bodyweight exercises.

What is CST and How can it help me Burn Fat?

CST is really complex and difficult to define in a few sentences. In fact, I’m still learning on my own what it is and how it effects the human body. But, to try and keep this short CST is all about moving the body through it’s full potential of movement.

CST bodyweight training uses many movements from Prasara Yoga. Prasara Yoga is a “method of physical practice designed to improve flow.” Flow is “the ability to move your body into any position or direction with grace and fluidity.”

All this jargon leads up to one conclusion (well at least in my mind) Prasara Yoga and Circular Strength Training is the next level of bodyweight training. Here is a sample of what Prasara Yoga looks like:

I consider myself a student of fitness, and strive to learn everything thing I can to make my body look and perform better.

Thus, CST is just the next step up in my training. And, as I’ve done for so many years through this blog, my goal is to share my knowledge with the rest of the world. So, with that said, how can CST andPrasara Yoga help you burn fat?

I’ve written a lot about the release of Human Growth Hormone (HGH) and Testosterone to burn fat and build lean muscle mass. Think about this: these movements are not just linear like pushups,pullups, and squats. It’s not even like doing Burpees, which I would consider a hybrid movement (combining two movements that flow well together).

CST Bodyweight Exercises engage a lot more muscle than traditional and hybrid movements. The more muscle you engage, the more fat you burn and muscle you build. In addition, most CST bodyweight fat loss workouts are organized into a interval scheme.

But you can organize the exercises in any manner you wish. Here’s a sample CST bodyweight workout you can try today:

You’ll feel better right after the first workout. As I mentioned before, you’ll be working muscles that you never even knew you had. After my first workout, I woke up the next morning and my entire body was sore!

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.

Click here for more information.

There are no free rides, but…

NOTE: TacFit Commando has launched. It is here. The discount is no longer available. The bonuses have been taken away. But you can still get this incredible program. Click Here to Read My Review and to Learn more about TacFit Commando.

I was just tipped off about an exciting event, and I can’t wait to share it with you.

Okay, “tipped off” isn’t exactly the right term…

I was sitting down to dinner when this guy sorta materialized from behind my sofa. He must have been a secret agent or something. He knew everything about my fitness training, what I ate, and even what brand of bathroom tissue I use.

I don’t remember his face because I spent the entire time staring at his arms. The guy was absolutely shredded, and I knew it wasn’t all “puff”— he coulda torn my legs off before I said “pardon me”!

After grabbing me by the lapel and whispering something about “operational security,” this is what he told me…

For the next few days my good friends and tactical fitness “gurus” Scott Sonnon and Ryan Murdock are giving away their brand new “Israeli Special Forces TACFIT Challenge” exclusive workout for F.REE.

The entire program is bodyweight-only and can be completed in about the same amount of space you’d need to lie down in.

It only takes 20 minutes, but it’s endowed with an intensity and fat melting power most athletes don’t tap in a full hour of training.

Coolest of all, it doesn’t just include Mission Impossible style moves. It also focuses on the energy systems involved in tactical response. Training that burst-recover-burst with complex movements means you’ll keep thinking and improvising solutions while everyone else is gasping on the floor in a panicked mental shutdown.

There’s no catch and no credit card. Just flat out amazing information about what it takes to sculpt a shredded, functional commando physique that looks great on the beach but is also serious “go muscle”—not just “show muscle”

Click here to Download your complimentary gift.

This offer will only be available for a couple days, so if you want to get your hands on this information for F.REE, visit the site right now.

Grab it and start training before that commando guy pops up from behind YOUR sofa.

And if he does, don’t say I didn’t warn ya…

Click here to Download your complimentary gift.