Tag Archives: Bodyweight Training

17May 2013

Turbulence Training Simple At Home Exercises You can Do with your Bodyweight

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The following workout is a very simple routine that overweight and obese individuals can perform. All you need is a training mat and your bodyweight. The workout was created by Craig Ballantyne, author of Turbulence Training.

Exercise #1: Double Leg Hip Extension, 5 repetitions

Lay down with your back on the floor, and feet flat. Place your hands to your sides, palms down. Raise your hips up so that only your feet, hands, upper back, and head is touching the ground. Lower yourself and repeat.


Exercise #2: Kneeling Pushups, 5 repetitions

Place your hands on the ground. Keeping your back straight, kneel down and tuck your feet behind you. Lower your body towards the ground until your chest is just an inch off the ground. Press back up.


Exercise #3: Single Leg Hip Extension, 5 repetitions

This is just like the Double leg Hip Extension, except for the fact that you will perform it with just one leg. Lift one leg off the ground, raise your hips off the ground. Perform 5 repetitions and repeat with the other leg.


Exercise #4: Planks, 10 seconds

Place your forearms on the ground. Raise your body up so that your body is parallel to the floor and only your forearms and toes are touching the ground. Keep your back straight.

Exercise #5: Side Planks, 10 seconds

This is similar to planks, except that your doing them on your sides. In the side plank, only one forearm is resting on the floor and you hold the position facing to one side. After 10 seconds, repeat on the other side.

This is just a beginner bodyweight workout to get you started. Most of your initial fat loss will come with the consistency of exercise and sound diet. This workout will build you up for more intense Turbulence Training bodyweight workouts.

Click here for more Turbulence Training Bodyweight Workouts

06May 2013

Insane Bodyweight Training for College Students

Dorm life is insane. That’s what I’ve heard. I’ve never lived in a dorm (well, for two days when visiting my cousin). But all my cousins tell me stories about their dorm life, and some times I wish I had gone through the whole dorm living thing (but most of the time I’m glad I stayed home).

However, college life itself is tough, especially if your goal is to stay in shape or lose fat. You’re virtually surrounded by food alcohol. Wild partying can become a habit, and peer pressure is everywhere.

Some colleges actually have mini gyms in each dorm building. However, most colleges have one big gym for the entire school. These gyms are sometimes far from your dorm, and can be tough to get to, especially in the winter.

This is where bodyweight training comes in handy. You can easily get a great full body workout in the comfort of a small dorm room using some unique bodyweight movements.

For making sure your belly stays nice and tight, you want to use movement such as the side plank. With this movement, you simply lay on your side with one forearm laying on the ground.

Keep your body straight and lift it up off the ground so that you are balanced on only your forearm and feet. Hold this position for 30 seconds. In the beginning, you will only be able to do this movement for a short time.

Another great movement you can do in your dorm room is the one leg squat. The one leg squat is exactly what it sounds like: stand up on one leg and squat down. There are many easier variations of the movement, such as placing one hand on a surface for support.

For more great bodyweight exercises, training techniques, and workouts, check out Bodyweight Blueprint for Fat Loss. Click here for more information.

01May 2013

Getting Strong with a Bodyweight Program

Getting strong with a bodyweight program can be very simple. You just need to follow some very basic principles:

  • Your body does not know how much weight is being lifted. You and your mind quantify the amount of weight by pounds or kilos. It’s a human-made system. Your muscles only understand one thing: stress.
  • Hence, the more stress you place upon a muscle, the more that muscle will react. Whether or not the muscle grows stronger will depend on what you do after the workout.
  • The only way you can get weaker is if you do not do anything to place greater stress on the muscle. This is why many endurance-type workouts often cause a decrease in strength.
  • In order to increase strength through bodyweight training, a base level of fitness must be established. My opinion is that one should be able to perform 5pullups, 10 pushups, and 20 bodyweight squats before attempting any other strength goals.
  • There are numerous training methods for improving strength through bodyweight training. However, the most important thing you must learn is how to make an exercise more difficult.
  • Simple changes such as hand position, leverage, and sophistication can make a movement more difficult. These methods can also make a movement easier. For example, if you are unable to perform a fullpullup (palms facing away grip), you may find a chinup (palms facing you grip) much easier.
  • Strength is an important component to all aspects of fitness. In order to increase lean muscle mass, you need strength. In order to lose fat, you must perform certain exercises. These exercise will also require a base level of strength.

Follow these tips and you will find yourself much bigger and stronger through bodyweight training. For more information on bodyweight training, check out Bodyweight Exercise Revolution.

Click here for more information.

01May 2013

Insane Bodyweight Workout for Busy Moms

The best for busy moms to stay in shape is to use Bodyweight workouts. This makes sense because busy moms are always on the go, and bodyweight training can be performed anywhere.

For the following workout, perform each exercise for the recommended repetitions as a circuit. A circuit is where perform 2 or more exercises back to back with little to no rest in between each set.

Try to complete as many rounds as possible within a 15 minute time frame. Now, if you have more time, you can do a longer workout. Vice versa if you have less time, then keep the workout shorter.

Exercise #1: Inch Worm 25 Feet

Get down into squat position and place your hands on the ground. Walk your hands forward until your in a push up position. Snap your legs back up so that you are back into squatting position with your hands on the floor.

Exercise #2: Quad Squat, 10 repetitions

This is a pretty difficult movement to explain. The main idea is to perform a pushup and squat at the same time. Get into squat position and place your hands on the floor. Straighten your back so that it’s parallel to the floor.

Now bend your elbows and knees at the same time, bring your body towards the ground. Bring it as low as possible, then press back up to starting position.

Exercise #3: Jump Squat, 10 repetitions

From the squat position, simply jump up and catch air.

As you can see, each movement easily leads into the next movement. For the inch worm, you do not need to measure a distance of 25 feet. You can easily use your own height as a distance.

For example, I’m 5’5″, so around 4-5 repetitions would cover a distance of 25 feet.

For more unique bodyweight exercises and workouts, check out Bodyweight Blueprint for Fat Loss. Click here for more information.

28Apr 2013

A Guide to Using Bodyweight for Working Out

If you’re looking for a unique guide to help you work out with your own bodyweight, then I suggest you check out the one written by Coaches Ryan Murdock and Adam Steer. The name of the guide of Bodyweight Blueprint for Fat Loss, and is a unique, 3-month training program using nothing but your bodyweight.

Now, before you roll your eyes, let me just mention that this program does not include traditional pushups, pullups, and bodyweight squats. Well, it does, but it also includes other, unique movements that I promise you will never see before.

Murdock and Steer’s program incorporates movements you would see being performed by dancers, yogis, and gymnasts. When it comes to bodyweight training, these are the athletes that you want to observe.

Gymnasts are clearly the most well-conditioned athletes out there, and they never lift a single weight. All they do is practice their routines on various implements such as rings, balance beams, parallel bars, and the floor.

Well, many coaches mention gymnasts, but they rarely ever prescribe any gymnast-specific exercises. I’m talking exercises that require more than just pushing up and down. I’m talking about movements that engage muscles that you’ve never even known you had.

The great thing about Bodyweight Blueprint for Fat Loss is that it opens up your mind. For someone who’s been training for quite some time with just pushups, pullups, and bodyweight squats (and variations, of course), Steer and Murdock’s workouts were a refreshing step in a new direction.

At first I thought some of their basic workouts were going to be too easy for me. But even the most simplest exercise was a killer for me. This was because, as I mentioned earlier, I was using my body in ways I’ve never trained before.

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

22Apr 2013

Last Chance – 50% Off Turbulence Training Sale

Happy New Year!

I have Good News and Bad News for you to kick off 2010…

So let’s get the bad news over with first. As you know, after today you’ll no longer be able to save 50% off the regular price of the world-wide best selling fat loss program, Turbulence Training.

As soon as 9pm, EST hits tonight, this special offer is over and I  don’t know if you’ll EVER get another chance to get the proven Turbulence Training program AND all 5 bonus workouts for HALF-PRICE.

It’s literally a ONCE in a lifetime deal. Please don’t miss out.

However…

The GOOD NEWS is that if you’re reading this email, you still have  ONE LAST CHANCE to take advantage of the outrageous offer that Craig Ballantyne is making available to you:

==> Click here to Check out this Exclusive Offer

And not only will you get Turbulence Training for 50% off, but you’ll also get EVERYTHING you need to dominate the 7th Turbulence Training
Transformation Contest – including the priceless social support from other TT users on TT Member’s forum.

That’s also where you’ll get to personally ask fat loss expert Craig Ballantyne for specific help with YOUR diet and workout plan.

Don’t miss out on this deal. It literally gives you everything you need to completely transform your body in 2010 just like the past winners of the TT Transformation Contests and the thousands of other men and women just like you who have lost fat with Craig Ballantyne’s short burst workouts.

Click here to save 50% off Turbulence Training today

And don’t forget:

There is NO risk to you.

The Turbulence Training workouts come with a 60-day satisfaction  guarantee. If TT doesn’t help you lose inches of belly fat while  helping you sculpt your muscles and improve your fitness and heath,  simply return them for a full refund.

This really is your last chance to save 50% – so don’t miss out on the world’s best short, burst workouts – as seen in Men’s Health magazine, Women’s Health magazine, and even Prevention magazine.

Everything ends TONIGHT at 9pm EST.

Please don’t miss this sale – these workouts will change your life.

Click here to take advantage of this once-in-a-lifetime sale

This is going to be your BEST YEAR EVER! You deserve it.

20Apr 2013

3 Ab Exercise for Beginners

The following are three intense abdominal exercises for beginners:

Image by GrowingTallerGuide.com

Image by GrowingTallerGuide.com

Crunch – The crunch has gotten a bad name over the past few years. It’s because most individuals do not perform it properly. The key to any abdominal exercise is to keep your head and shoulders off the ground. Let me explain:

Read More →

16Apr 2013

3 High Intensity Dumbbell and Bodyweight Interval Training Schemes you can Perform at Home

Interval Training is a great intensity technique which helps you blur the lines between cardio and strength training. I personally love combining cardio and strength training because it saves me time. I no longer have to perform separate cardio and strength training workouts.

Actually, I need to stop using the word cardio. It’s not cardio, it’s Energy Systems Training (EST). EST is all about improving the way your body uses nutrients to fuel strenuous physical activity. In other words, train your heart and lungs to help you fuel your workouts.
Read More →

14Apr 2013

Best Bodyweight Training Exercises for Men

Everyone out there is talking about pullups, pushups, and squats when it comes to bodyweight training. However, what about some really unique exercises? The reason why people believe that bodyweight training alone can not help them achieve the kind of fitness they desire is because they do not take the time to seek out some unique exercises.

Well, I’m going to show you a few unique movements that will really help you spice up your bodyweight workouts:

Reverse Pushups

  • Lie face down with your arms at your sides as if your were doing a typical pushup. However, instead of the fingers pointed towards the front of your body, reverse the grip and have your fingers point towards your feet.
  • Keep your hands and elbows close to your body and push your body up until your arms are extended. Lower and repeat.

Side Plank

  • Lay on your side on the ground. Prop your right elbow under your right shoulder and raise your hips up until your body is straight. Keep your abs tight and hips straight.
  • Hold this position for the time desired, then return to starting position.

Elevated Pushups

  • Get three chairs or surfaces of the similar height. Place them in such a way that you can place your hands and feet on them as if you were doing apushup.
  • Keep your body straight and abs contracted as your lower yourself towards the ground. Keep going past the point of parallel. You should feel an extra stretch on your chest.
  • Push back up to starting position and repeat.

For more intense and unique bodyweight exercises, check out Workout Without Weights. Click here for more information.

13Apr 2013

The Essential Guide to Training at Home

As I’ve been illustrating for a past few years through this website, working out at home is not that difficult when you have the right knowledge, resources, guidance and equipment. The following is a basic guide to grabbing everything you need if your goal is to workout in the comfort or your own home:

The $0 Budget -  Bodyweight Basics

If you have absolutely no money to workout, then you can get started with basic pushups, pullups, and squats. For pullups, since you don’t have money to purchase a pullup bar, then I suggest you find a place to do pullups, such as a playground.

The $50 Budget – Workout Without Weights

A good pull up bar costs around $20-30. In fact, I recently came across these Portable Pullup Handles that you can use and literally do pullups anywhere. These are handles, not the big bulky bars. This way, if you’re going on vacation, you can put the handles in your bag, and slip them over a door to performpullups. So, thats the first thing you should grab.

With the remainder $20, my suggestion is to purchase Coach Eddie Lomax’s “Workout Without Weights.” This basic guide gives you close to 200 high intensity bodyweight exercises, plus over a dozen templates you can use to create your own workouts in a matter of seconds.

Recommended Products:

The $100 Budget – High Quality Workouts

Now that you have a little extra money in your budget, you can afford the Workout Without Weights Combo Package, which includes Ultimate Gymless Workout. Ultimate Gymless Workout is a 6-Month Bodyweight Training program which helps you easily improve your strength, and allows you to burn fat using just bodyweight exercises.

With your pullup bar and Combo Package, you’ll still have $20 left over. You actually have everything you need for a great bodyweight training program. However, if you’d like to, you can purchase one of those push-up stands. These stands allow you to performpushups without placing undue pressure on your wrists.

Recommended Products:

The $200 Budget – Bring on the Weights

You will eventually need to grab some free weights in order to take your fitness to the next level. Dumbbells are the best choice. You can grab a pair of adjustable dumbbells for under $100. Cheapest ones are at your local sporting goods store such asModells, Dicks, or Sports Authority.

In addition, I suggest you a grab a dumbbell training guide. The best dumbbell training guide on the market is written by Coach EddieLomax, titled Superior Dumbbell Workout. This ebook features the best dumbbell exercises along with progression techniques to help you designed incredible training programs.

Recommended Products:

The $400 Budget – Ultimate Home Gym

As I was writing this, I realized that most individuals spend $400 per year on a gym membership. That’s $400 each year, every year, for….pretty much ever. Instead, you can spend $400 at once, and have all the tools you’ll ever need to get into incredible shape without paying anything extra, ever again!

So lets quickly recap all the products I recommended to you to build your home gym:

Total: $156.88

Wow, that’s turned out to be cheaper than I thought. You can actually afford to spend another $20-30 and upgrade to the Superior Dumbbell Workout Combo Package. This package features Coach Lomax’s Gladiator Body Workout and Extreme Dumbbell Fitness programs.

So, know you have an extra $200 to spend. What can you grab to make your home gym even better? My suggestion is to grab a barbell set. I was able to grab a 300lb barbell set for around $150 atModells. There was a sale going on at the time.

Look out for promotions, and grab the weights when the price is right.

Once you’ve grabbed your Barbell Set, there is one last Coach Lomax product you should grab. It’s called the Athletic Body Workout and is an eBook teaching you how to combine Bodyweight, Dumbbell, and Barbell exercises for extremely intense athletic workouts.

Recommended products:

This post was designed to show you exactly how you can build your own home gym for less than a gym membership. Now you have all the tools to your advantage. Start building your home gym today!

12Apr 2013

4 Effective High Intensity Workout Protocols

I’ve come across a lot of great intense workouts. I have found a pattern in many of the se well-designed workouts, and have decided to give you guys four templates to help you create your own effective high intensity workout. Here they are:

Effective Method One: Rounds for Time

Simply choose two-three exercises you can perform in a circuit, and perform 3 to 5 rounds of the circuit. Time the entire workout with as little rest between exercises/circuits as possible.

Effective Method Two: Maximum Rounds for Time

Choose a particular time limit such as 10 or 20 minutes. Create a circuit, and try to perform as many rounds of the circuit within the given time frame.

Effective Method Three: Station Training

Choose 3 to 5 exercises, or “stations.” Spend a minute on each station, performing as many reps within that minute as possible, then move onto the next station. Repeat the circuit for 3 to 5 rounds.

Effective Method Four: Pyramid Reps

Choose two to three exercises, and steadily increase or decrease the reps per each exercise as the rounds progress.

Use these techniques as part of a full three to four day a week plan, or use them as a once a week challenge workout. The possibilities are endless.

For some really high intensity, hard core workouts, check out the Gladiator Body Workout:

Gladiator Body Workout

  • Gladiator Body Workout is an Athletic Fitness system which combines Dumbbell and Bodyweight exercises along with interval training to help you Drop Fat, Build Lean Muscle Mass, Get Stronger, and Improve Athletic Performance.
  • If you purchase the Combo Pack, you can also get two other eBooks which Author Coach Eddie Lomax sells separately: “Ultimate Gymless Workout” and “Extreme Dumbbell Fitness.” When you include all the workouts in all three systems, you’ll get literally months worth of fitness programming.
  • The Basic version sells for just $27. Each separate eBook in the Combo Pack sell for $27 but coach is giving them to you for just $49.00.

Click here for more information.

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 →