Tag Archives: Bodyweight Exercise Revolution

24Apr 2013

Bodyweight Exercise Revolution vs. Bodyweight Blueprint for Fat Loss

Bodyweight Exercise Revolution (BER) and Bodyweight Blueprint for Fat Loss (BBFL) are two bodyweight eBooks written by Adam Steer and Ryan Murdock. Individuals who have purchased BER have all rushed to purchase BBFL.

However, people who are not familiar with Coach Steer or Murdock’s work are often confused as to which eBook to purchase. This article will hopefully clear up some of the confusion.

Comparison: Workouts and Content

First, lets talk about the workouts. BER gives you 5 unique workouts, each one for mass gain, fat loss, strength, longevity, and athleticism. That’s 5, 28-day training programs or 5 months of training.

BBFL, on the other hand, only gives you 3 months of training. However, these 3 months are devoted solely to fat loss. You will gain strength and mass, however the primary concern withBBFL is to help you lose as much fat as possible.

So, if your goal is to get a general overview of how you can use bodyweight training to achieve your goals, then BER is the right choice. But if your goal is just fat loss, thenBBFL is the right choice.

Now lets talk about content. BER is a single 165-page manual manual which features 5 unique workouts, as mentioned earlier. Each workout has it’s own video, so that you can get a better sense of how to perform the unique exercises.

It also features a Prasara Yoga demo workout video and a Inti-Flow Joint Mobility video. These two pieces are extremely important for your 4×7 programming. The manual itself gives you a great introduction to the 4×7 programming template and other CST concepts such as the 6 degrees of Freedom.

BBFL also features videos for each of the workouts they provide. But they have more videos and information regarding the Prasara Yoga and Intu-Flow mobility.

As mentioned before, these two pieces are very important if you want to maximize your recovery and progress with bodyweight training. In addition to these videos, Coach Murdock and Steer have contacted 4 nutrition experts and have provided audio reports to give you an introduction into their unique approach to nutrition.

So you have 4 different dieting options: Mark Sisson’s Primal Fat Loss, Joel Marion’s Cheating Ways, Brad Pilon’s Intermittent Fasting Lifestyle, and Kardena Pauza’s Vegetarian Lifestyle.

For the sheer content alone, it would seem that BBFL is the obvious choice. However, you must ask yourself – do you want lots of info, or lots of workouts? BER features more workouts, butBBFL features more information.

The Cost of Fitness

Now, lets talk about the price of each product. BER costs $47. You’re getting 5 workout programs with videos, plus 2 videos with sampleintu flow and prasara yoga videos.

BBFL costs $77 for a 3-month fat loss program, with videos for each workout. In addition, you’re getting 2 full Intu Flow recovery workouts, and 3 prasara yoga videos.

Which is the better program? Well, it depends on you and what you’re looking for in a bodyweight training program.

Click here for more information on Bodyweight Exercise Revolution.

Click here for more information on Bodyweight Blueprint for Fat Loss.

19Apr 2013

For the Best Female Body, Stop Reading Fitness Magazines

I’m really tired of these fitness magazines. Each week, I help my father out at his convenience store at the city. The other day, I picked up a female fitness magazine, simply because there was an attractive actress on the cover. As I flipped through it, I noticed how many garbage articles were being published in the magazine.

And next to each picture of an attractive model, there was an advertisement from a supplement company. In fact, these magazines are run by supplement magazines. Just to give you a few examples, Muscle Linc. is owned by Iron Man. Muscle Media used to be owned byEAS.

And Weider owns Muscle & Fitness, Flex, and a many other publications. On top of that, if these magazines don’t get advertisements (from supplement companies, of course), they don’t profit from their magazines. It’s as simple as that.

If there was at least some effort on their side to come out with new and unique content, then I wouldn’t be suspicious of their intentions. But the fact is that they rehash the same garbage over and over again. I know, since I’m sitting at the store, month after month, noticing the same headlines over and over again.

Why Women Need Better Information

I’ve known for a while now that the majority of what is written in fitness magazines is BS. But, I had never thought about just how many WRONG things are being written in regards to training for women. Female fitness programs are still lagging behind those that men follow.

And it’s actually easier for men to get into shape, compared to women. So I would think that there would be more programs out their catering to women who want to get in shape the RIGHT way, instead of using the same old boring fitness routines that just don’t make any sense in our day in age.

One of the most important things lacking in female fitness program is Intensity. Women are told to go lighter and longer. In other words, instead of adding weight to an exercise, they are told to add repetitions. Instead of making a workout more difficult, they are told to go easier, but just workout longer.

It’s as if women are some delicate species that will get sick from intense exercise.  The truth is the intense, more difficult workouts will create more leaner, sexier, and athletic looking bodies.

Are you Willing to Change your Fitness Program?

Now that I have your attention, it’s time for you to decide: do you want to continue to see a lack of results with fitness magazine workouts, or do you finally want a resource that will absolutely transform your body using very simple exercises you can do in the comfort of your own home?

What’s more, you can perform these workouts with limited time, without purchasing any equipment at all. Of course, I’m talking about bodyweight training. Those pictures I showed you earlier were of gymnasts, dancers, and yogis – three types of athletes that have mastered the art of bodyweight training for fitness.

What makes gymnastics, dancing, and yoga different then traditional forms of bodyweight training is it teaches you how to move your body through a variety of different movement planes. For example,pushups just each your body to go up and down.

A movement inspired by dance or gymnastics will teach your body to move up, down, side, back, twist, jump, etc. There will be greater carry over to every day life because you will be engaging the muscles you used to perform every day activities.

Introducing: CST
The only people that are teaching this form of bodyweight training come from Circular Strength Training (CST). CST is a training system developed by Coach ScottSonnon, which revolves around two revolutionary concepts: 1) Six Degrees of Freedom, and 2) 4×7 Progression.

The Six Degrees of Freedom (SDF) describes exactly what I mentioned earlier: moving your body through multiple planes of movement. The SDF, as described by Coach Scott Sonnan, are:

  • Heaving – Up and Down
  • Surging – Front and Back
  • Swaying – Side to Side
  • Yawing – Twisting
  • Pitching – Rolling Forward or Backward
  • Rolling – Bending to the Side

Now, performing a movement that has you move up and down and front to back is fine, but what really makes the workouts of dancers and gymnastics unique is something known as “Flow.” Flow is exactly what it sounds like – moving from one plane of movement to another with ease and grace.

In other words you need to create bodyweight workouts where in one second you’re moving up and down, and the next movement you’re moving side to side. If you notice the movement patterns of great bodyweight athletes, you’ll notice this sort of pattern.

CST certified Coaches Adam Steer and Ryan Murdock have developed two impressive fitness programs that revolve around these two concepts. They are Bodyweight Exercise Revolution and Bodyweight Blueprint for Fat Loss.

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.

Bodyweight Blueprint for Fat Loss is focused primarily on using Bodyweight Exercises for Fat Loss. It incorporates all of the same ideas as Bodyweight Exercise Revolution, but the workouts are geared towards helping your lose as much fat in the shortest time possible. 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 or Bodyweight Blueprint for Fat Loss.

17Apr 2013

How to Do a One Arm Push Up

The following is a guest post from  bodyweight coach Adam Steer, co-author of Bodyweight Exercise Revolution.

Perhaps the most famous one arm push ups are those performed by the Italian Stallion in the Rocky movies. But a reader reminded me that G.I. Jane gives Mr Balboa a good run for his money.

No matter who your money is on for the most impressive Hollywood one arm push up, you have to admit there is a certain cool factor associated with this bodyweight strength exercise.

Where does this mystique come from? It’s probably due to the fact that these things are just plain tough! They’re a mix of strength, coordination and balance.

3 Tips For The One Arm Push Up

The Tighter the Lighter
Have you ever tried to pick up someone who has passed out? Did you notice how much “heavier” they seem. Compare that to picking up the same person once they have stiffened up all their muscles… To become tighter and lighter, stretch the crown of your head in one direction and your heels in the other. This will force all your stabilizer muscles into action to lengthen you out – and it’ll tighten your whole structure up too.

Lock and Load
Whether under a bench press or doing a push up, one of the big mistakes I often see is letting the shoulders drift up towards the ears. Keep your shoulders locked down away from your ears if you want to optimize the involvement of the powerful pecs and triceps. You’ll also greatly reduce your chance of injury by concentrating the force in your shoulder through structural elements instead of soft tissue.

Go Wide
Spread your feet wider apart than for a regular push up. This is part of the balancing act required for a great one arm push up. You’ll also have bring your working arm closer in to your center line.

There you go. Three tips to get your one arm push up coolness going. If you need a bit more help, you can check out this build up exercise for one arm pushup training.

Visit BodyweightExerciseRevolution.com for a free bodyweight workout the likes of which you’ve never seen before. We’re the home of Circular Strength Training bodyweight exercise.

Adam Steer is a Head Coach of the Circular Strength Training system. He’s also a fitness trainer and coach in Quebec city and an avid blogger on the subject of health first fitness. Adam has delivered workshops to fitness professionals in Singapore, Australia, Washington State, Philadelphia and New York City.

Click here to check out my review of his eBook, Bodyweight Exercise Revolution.

08Apr 2013

Ryan Murdock and Adam Steer’s Bodyweight Exercise Revolution (BER): The Softer Side of Bodyweight Training

Bodyweight training can be tough and hardcore. In fact, all of my workouts are at a high intensity. However, one of the biggest lessons I learned from Bodyweight Exercise Revolution (BER) is that you need to balance the hard stuff with the soft stuff.

I’ve started practicing the mobility and yoga drills presented in the eBook. I’ve already noticed a great improvement in my overall flexibility and recovery abilities. Walking around sore all day is not fun, but these drills make it easier. What I found really interesting was the connection betweenflexibility drills and recovery ability. Read More →

03Apr 2013

Bodyweight Exercise Revolution: Try this High Intensity Bodyweight Routine For Intense Fat Burning

Bodyweight Exercise Revolution (BER) is a system of bodyweight training developed by Coaches Adam Steer and Ryan Murdock. BER is based off of Circular Strength Training (CST) developed by Coach Scott Sonnon.

BER is a manual designed to teach individuals how to develop their own effective bodyweight routines using the famous 4×7 system, again made popular by Coach Scott Sonnon. The eBook also features 5 additional training programs focused on 5 seperate goals.

Personally, I’m more interested in the exercises themselves rather than the philosophy. Don’t tell me it works, Read More →

18Mar 2013

Increasing Strength with Bodyweight Training

Most people use bodyweight training to lose fat. And I’ve already written quite a few articles on building muscle mass with bodyweight training. However, one thing I have not yet written about is increasing strength.

The obvious way to increase your overall strength using bodyweight training is to make the exercise more difficult. For example, ifpushups start to become too easy for you, you can simply change your hand grips or perform elevated pushups.

There are many different variations to choose from.

However, there is another great way to improve your overall strength using bodyweight exercises. This is a tip that was posted today on Nick Tumminello’s website.

His idea was to simply make the movement faster. For example, instead of saying “do 20 pushups” say, “do 20 pushups in 20 seconds.” All of a sudden, your body’s going to be pushing itself much harder in order to achieve that level of speed.

When you train with speed, you train your body use momentum. This is something that Nick did not mention, but I’ve always believed that speed training helps recruit greater muscle fibers.

So, if 20 pushups was difficult for you, a few days later, you’ll be able to perform those same 20 pushups much easier, simly because you’ve taught your body to activate more muscle to perform the movement.

Here’s the video Nick posted up on his website:

In the past, I’ve used a similar method where I would set a time limit on how fast I complete a workout. For example, if I wanted to do 5 rounds of 5pullups, 10 pushups, and 20 squats, I can place a goal of performing this work under 10 minutes.

Through this method, I’ve noticed greater fat loss, and muscle mass. I also noticed that the exercises I was performing were becoming easier. However, I did not make the connection that it may be due to the fact that I was moving through the exercises at a greater speed.

Give this new method a try and let me know what you think. If you’re looking for a solid program designed to improve your strength through bodyweight exercises, then I suggest checking out Bodyweight Exercise Revolution.

Bodyweight Exercise Revolution is an eBook written by Coaches Adam Steer and Ryan Murdock. It features workouts for fat loss, mass gain, strength, longevity, and general athleticism.

Click here to read my review of this spectacular eBook.

17Mar 2013

CST: More than Just an Intense Workout You Can Do at Home

Hey guys, did a guest post on BodyweightCoach.com, a bodyweight training website developed by Coaches Adam Steer and Ryan Murdock. Click here to read the guest post.

17Mar 2013

Bodyweight Routine for Busy Dads

Well, in reality this routine can be useful for just about anyone. First, lets look at the exercise:

So what you’re going to do is get down into pushup position. Bring your right hand and touch the left side of your body, without twisting. Just a quick tap is enough.

Repeat with the other hand on the other side. Next, lift your right leg and bring your knee towards your chest as far it will go. Return to starting position and repeat with the other side.

Finally, perform a pushup. So, there’s three exercises you are doing consecutively: 1) opposite hip touch, 2) mountain climber, and 3) pushup.

There are many different ways you can organize this into a routine. If you saw the video, you see Chris Lopez in regular clothes, working out in the hallway. Lets say you have 5 minutes between meetings, you can just get down, and perform the bodyweight routine for 5 minutes straight.

You can also use this routine as a simple warm up before your regular workout. It’s a great way to get your heart rate up, but it may not provide an intense workout for stronger individuals.

Making this workout even harder is very simple. Here are some ideas:

Opposite Hip Touch

  • Lift your opposite leg off the floor as well. For example, left your leg foot off the floor, and touch our left side with your right hand.
  • Perform a plank for 30 seconds before starting the movement.

Mountain Climber

  • Jump slightly and bring both your legs in at the same time.
  • Bring your legs in, and stand up.

Pushup

  • Perform the pushups on an elevated surface.
  • Perform a close grip pushup
  • Bring your feet off the ground behind you, place them against a wall, and perform a handstand pushup.

I can go on and on with unique ideas and exercises you can use to keep modifying this simple routine to make it harder. But the main idea that I want you to take away from this is not to use “busy” or “lack of equipment” as an excuse to not working out.

A simple 5-minute daily workout will keep in good health.

For more unique ideas to use with your bodyweight workouts, check out Bodyweight Exercise Revolution, developed by Coach Adam Steer and Ryan Murdock. Click here for more information.

14Mar 2013

Fat Loss Workout Without Using Weights For the Busy Traveler

Losing fat while you’re constantly going from one business trip to the next is tough. Especially in this economy where you need to work harder and longer to make the same amount of money as you did before, and don’t have the time and money to get in a great, fat burning workout.

Well, that’s what you think. In reality, you can easily get a great fat burning workout without using weights. And you can get this fat burning workout in an extremely short period of time. Lets first focus on how to workout without weights. Well, I’m sure you’ve heard of the basics: pushups, pullups, and squats.

These basic movement are great, but they fail to take into account the full needs of a busy traveler, such as yourself. You see, as a busy traveler who’s constantly on the go you need to perform exercises that gets you moving faster, and boosts your energy level so you can focus better on your work.

Re-Learning how to Work Out

I recently came across a great bodyweight training resource called Bodyweight Exercise Revolution. This amazing program, developed by Coaches Adam Steer and Ryan Murdock, features some of the most unique bodyweight movements I’ve seen.

I’ve literally been re-taught how to workout. And I’m going to pass that knowledge onto you. First of all, the movements that you choose need to multi-dimensional. After all, you have very little time on your hands. So, if you can target 3-4-5 or even 6 muscle groups at the same time, then you can get a full body bodyweight workout in an extremely short period of time.

The second thing I learned was how to organize my workouts. Bodyweight Revolution workouts incorporate something known as interval training. This is where you perform an exercise for a short period of time (30-60 seconds) before moving onto the next exercise.

Best Workout without Weights

Coaches Adam Steer and Ryan Murdock have a lot of great workouts. Here is my favorite workout, and one you can do easily in a hotel room:

Perform as a circuit:

* CST Side Ground Engagement, 30 seconds

* CST Quad Squat, 30 seconds

* CST Dog Burps, 30 seconds

* CST Jump Squats, 30 seconds

Start off with 3 rounds, and build up to 10 rounds. Non-stop. Each circuit is 2 minutes long, so a 10-round workout would take you only 20 minutes. Once you’re able to perform 10 straight rounds, it’s pointless to keep adding rounds or increasing the time intervals.

Instead, seek to make the workouts harder. For example, you can combine the dog burps and jump squats into one movement. Or, you can add in a pullup in between (if you have access to a pullup bar). There are many bodyweight exercises you can choose from.

For more high intensity bodyweight exercises and workouts you can perform at your home or in a hotel room, check out the Bodyweight Exercise Revolution. Click Here to find out more information about this incredible bodyweight program.

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13Mar 2013

Bodyweight Exercise Revolution

bodyweight-exercise-revolution1

I recently came across a great bodyweight training resource called Bodyweight Exercise Revolution. This amazing program, developed by Coaches Adam Steer and Ryan Murdock, features some of the most unique bodyweight movements I’ve seen.

Is Bodyweight Exercise Revolution Worth Spending $47?

Before I purchased my copy, I thought of the same thing. $47 is a lot of money, especially for a 23 year old with no steady income.

But, after purchasing Bodyweight Exercise Revolution, I’m glad I made the purchase. In fact, I would happily pay 3 or 4 times as much. Here’s why:

The biggest problem with traditional bodyweight programs is that they lack variety. Coaches Adam Steer and Ryan Murdock have included the most innovative bodyweight movements I have ever seen in an eBook. Exercises such as quad hops and trinity jump squats will immediately take your workouts to new levels of fitness.

In addition, most eBooks lack detail. They give you exercises, they give you workouts, take your money, and say good luck. The Bodyweight Exercise Revolution goes into so much detail, that by the time a complete beginner is finished with the 4×7 program, he will be transformed into an advanced trainee.

Again, most eBooks give you the program, and say goodbye. You actually LEARN from the Bodyweight Exercise Revolution. It makes you think. It makes you understand what it is that you have been doing wrong with your bodyweight training. And the knowledge is applicable to any other form of training – whether it be with Kettlebells, Dumbbells, or Barbell training.

Yet another problem with traditional bodyweight programs is that they lack an innovative progressive strategy. Most programs include a linear progressive strategy, meaning you either add reps or sets to your movement. We all know that you can not keep adding sets and reps to your workouts indefinitely. Coaches Steer and Murdock introduce a unique method of training progression I have yet to see talked about in the mainstream.

The system I’m talking about is 4×7. Without giving away too much detail, I can simply say that this unique strategy will prevent burnout and lead to greater and faster results then ever before. Now, everyone claims that their system is the best, right?

That’s true. I’m not sure if the 4×7 system is the best out there, and I’m certainly not claiming it is. But it is innovative and unique in that it takes advantage of your body’s natural tendency to peak. For example, in the past, I would train at a high intensity level for months at a time, then experience an intense burnout.

This burnout featured some sort of overuse injury or just mental burnout. The burnout prevented me from working out, and it would take weeks and months before I was able to start again. Hardcore fitness enthusiasts and athletes have all experienced this cycle.

And it sucks. You want to get in shape and stay in shape without experiencing this burnout. Well, that is exactly what Coaches Steer and Murdock are going to teach you how to do. In addition to this progressive system, the workouts that they provide you with is based on the 6 degrees of Freedom.

Of course, I can’t tell you the details of this concept. However, what I can say is that the 6 degrees of Freedom idea takes advantage of how our bodies naturally move. Pushups, pullups, and squats are only scratching the surface. There is so much more you can do with your body (think gymnasts, dancers, and yogis)

Click Here to Grab your Copy Today!

Remember, the longer you wait, the longer it will take for you to achieve your goals.