Archives for Bodyweight Training

How To Do A 1-Leg Squat Pistol

One of the most difficult movements to perform is the 1-Leg Pistol Squat. If you can master this exercise, then you’re on your way to more lower body strength, speed, and mass.

Chris Lopez, author of Kettlebell Revolution, helps you do you first 1-leg Squat through the following 3 videos:

Click here to Learn More about Kettlebell Revolution

Shoulder Bodyweight Exercises: Two Unique Pushup Variations

Here are two unique pushup variations that also place greater stress on your shoulders. You can do them with just your bodyweight:


Click here to Learn more about TacFit Commando

Spot Reduction for Women: Is it Real?

You flip to YouTube, searching for a fat loss workout for women. You see exactly what you would see in infomercial fitness videos: countless reps on thigh movements, lower ab exercises, and “special” exercises designed to target the glute.

For years, trainers and bloggers have been trying to dispel the myth of spot reduction - the idea that if you keep targeting one body part, you’ll reduce the fat in that are.

The reason stated by these trainers (and myself) for why spot reduction does not work is because when you lose weight, you can not choose which part of your body the weight will be shed from. Your body predetermines, based on genetics, where your fat will be stored, and from where fat will begin burn off from.

For some, it’s belly fat that goes first, for others it’s the last place where fat leaves.

Due to the myth of spot reduction, well-meaning trainees performed countless crunches, attempting to burn the fat off their stomach. But doing hundreds of crunches won’t work unless you combine diet with a more full body exercise such as running, sprinting, or full body circuits.

However, genetics may not be the only reason why certain areas of your body refuse to drop fat. If you reach down and grab onto those parts (such as your love handles), you will notice that they feel colder then parts of your body that are leaner.

Why so?

Research shows us that blood flow is very important for fat extraction. So while doing endless crunches may not directly assist in burning fat, the movement itself does help increase blood flow to that region.

All those trainers swearing by targeted training were on the right track - it was just that they didn’t understand the reason why it worked.

Now, I don’t want you to go an dig out those old fitness tapes and start doing endless crunches. That’s not the point I am trying to make. You still have to be smart about this.

Targeted training only seems to work when one is already quite lean. I would only suggest targeted training for stubborn fat areas for women if your bodyfat is between the 25-35%. If your bodyfat is above 35% then you need to continue with your diet, interval cardio, and total body circuits.

When you’re ready for stubborn fat targeted training, then here’s what you need to focus on:

  • Train the stubborn fat area directly
  • Combine with cardio or metabolically challenging movements

Stubborn Love Handles Workout

The following is a sample workout you can use to target stubborn love handles:

The jumping tuck burpees and high knees serve as the cardio/metabolic movements. The leg raises are direct abdominal movements.

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Top 10 Bodyweight Leg Exercises

Your lower body is the hardest part of your body to target with just your bodyweight. For most people, bodyweight squats are too easy. Well, here are some great advanced lower body movements you can do with just your bodyweight:

Stability Ball Leg Curl

1-Leg Stability Ball Leg Curl

Side Lunge with Stability Ball

1-Leg Romanian Deadlift

1-Leg Deadlift

1-Leg Squat on Bench

1-Leg Squat

Bulgarian Split Squat

Siff Squat

Prisoner Sumo Squat

If you’re looking for a full bodyweight program, then you should check out my brand new Shah Training Playground Workout Program. It’s available as a free download:


Get an Intense workout at your Local Park!

Simply enter your name and email address below to download this program:

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Boot Camp Cardio Exercises

You’ve heard about boot camps, right? You go to boot camp to get your butt kicked. Thats right. Boot camps are all about hard core bodyweight training designed to melt off tons of fat.

Many individuals want to go to boot camps, but simply don’t have the time. Or perhaps they don’t want to be one of the individuals in the corner heaving and struggling to keep up. Regardless of your reasons, you can easily get a great boot camp workout in the comfort of your own home.

Here are some great movements you can use to burn fat:

#1: Push-Up

#2: Plank

#3: Hindu Pushup

#4: Inchworm

#5: Cross Crawl

#6: Waiter’s Bow

#7: Lying 1-Leg Hip Extension

#8: Reverse Lunge

#9: Reverse Y-Lunge

#10: Prisoner Forward Lunges

One of the best bodyweight workouts come from Craig Ballantyne, author of Turbulence Training. In fact, he just came out with a set of 31 high intensity boot camp workouts. Click here to learn more about his boot camp workouts.

He also has many other bodyweight-only workouts for you to choose from.

3 Reasons to Grab a Turbulence Training Bodyweight Workout Today:

  • You can train your entire body in under 30 minutes. Most people claim that they don’t have time to workout, well with Craig’s Workouts you no longer have lack of time as your excuse
  • Did you see all the exercises he’ll teach you? Whether you’re and advanced trainee, or a complete beginner. Craig’s workouts WILL challenge you.
  • Bodyweight exercises are safer on your joints and lower back. This is a perfect alternative to heavy weight training.

Click here to Choose your Turbulence Training Bodyweight Workout

Pros and Cons of Turbulence Training Bodyweight Workouts

Pros

  • You’ll save lots of money on gym memberships. All the workouts can be done in the comfort of your own home, backyard, or garage gym.
  • You’ll no longer have to do long, boring cardio. Craig combines high intensity bodyweight training and interval training to blast the fat off your body.
  • You won’t have to buy any expensive equipment at all. This will save you even more money! The stability ball and chinup bars Craig recommends are a fraction of the cost of those ridiculous infomercial products.

Cons

  • You will need some equipment. As mentioned in the last point above, you need stability balls and chinup bars.
  • Some of the workouts are too intense. But Craig shows you how to make a workout easier and harder, based on your fitness levels.

Click here to Choose your Turbulence Training Bodyweight Workout

Exercises using Body Weight: Pistols for Legs

Pistols, or one-leg squats, are a tough but great movement for your legs. Craig Ballantyne, creator of Turbulence Training, shows you the best way to progress to doing full Pistols:

The pistol, along with many other great bodyweight movements have been used by Craig Ballantyne to create his bodyweight-only Turbulence Training workouts. If your goal is to lose fat and build muscle using just your bodyweight, then I strongly urge you to grab a copy of one of Craig’s bodyweight workouts.

3 Reasons to Grab a Turbulence Training Bodyweight Workout Today:

  • You can train your entire body in under 30 minutes. Most people claim that they don’t have time to workout, well with Craig’s Workouts you no longer have lack of time as your excuse
  • Did you see all the exercises he’ll teach you? Whether you’re and advanced trainee, or a complete beginner. Craig’s workouts WILL challenge you.
  • Bodyweight exercises are safer on your joints and lower back. This is a perfect alternative to heavy weight training.

Click here to Choose your Turbulence Training Bodyweight Workout

Pros and Cons of Turbulence Training Bodyweight Workouts

Pros

  • You’ll save lots of money on gym memberships. All the workouts can be done in the comfort of your own home, backyard, or garage gym.
  • You’ll no longer have to do long, boring cardio. Craig combines high intensity bodyweight training and interval training to blast the fat off your body.
  • You won’t have to buy any expensive equipment at all. This will save you even more money! The stability ball and chinup bars Craig recommends are a fraction of the cost of those ridiculous infomercial products.

Cons

  • You will need some equipment. As mentioned in the last point above, you need stability balls and chinup bars.
  • Some of the workouts are too intense. But Craig shows you how to make a workout easier and harder, based on your fitness levels.

Click here to Choose your Turbulence Training Bodyweight Workout

Bodyweight Workout Routines: How to Do the One-Arm Pushup

The one-arm pushup is a goal for all advanced bodyweight athletes. In this great video, Eric Wong, author of the Ultimate MMA Strength and Conditioning program, goes into detail how to perform a one-arm pushup properly:


Click here to Learn More about Eric Wong’s Ultimate MMA Strength and Conditioning program.

Bulgarian Split Squat Benefits & 6 Variations

The split squat is one of the most commonly used movement in many home fitness programs.

Here are few benefits and reasons to incorporate into your training plan:

#1 – You get to work on your balance & your core – The toughest part about bulgarian split squats is not performing the actual movement – it’s getting into position, then maintaining that position while performing the exercise. But this is great, as while your training your legs, you get an amazing core stability workout.

#2 – Gets your heart rate up – You want to choose exercises that get your heart rate up, especially if you’re trying to burn fat. Do a few reps of the bulgarian split squat and you’ll notice your heart starts to pump.

#3 – The Next step from Squats – if you can do 20-30 bodyweight squats without breaking a sweat, then it’s time to switch over to the bulgarian version. Bulgarian split squat provide you with the same benefits as bodyweight squats, plus a few more extras!

#4 – Popular with combat athletes – The bulgarian split squat mimics the fighting stance in most traditional martial arts. It also trains you to balance and work with one leg, making this version of the squat extremely popular with combat athletes.

#5 – Isolate your legs – the obvious benefit is that you can isolate your legs, without having to perform pistol squats. The bulgarian split squat is the perfect midway between pistol and regular squats.

Now legs go over the variations:

1 – Basic Bulgarian Split Squat with Dumbbells

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  • Stand a foot or two away from a bench or the edge of a bed with dumbbells by your sides. Place one foot behind you, on top of the surface.
  • Look straight ahead.  While keeping your dumbbells by your sides, bend your front knee and lower your body as far as it will go.
  • Pause, then return to starting position. Make sure that your front knee does not go past your front toes. If it does, you may need to start a bit further away from the surface.

2 – Basic Bulgarian Split Squat with Barbells

bulgarian-barbell-split-squat

Once you’ve learned how to perform the basic movement with dumbbells, you can make it tougher with Barbells:

  • Stand a foot or two away from a bench or the edge of a bed with a barbell across your upper back. Place one foot behind you, on top of the surface.
  • Look straight ahead.  While keeping your abs tight, bend your front knee and lower your body as far as it will go.
  • Pause, then return to starting position. Make sure that your front knee does not go past your front toes. If it does, you may need to start a bit further away from the surface.
  • Make sure to start off with light weights.
  • It is best to perform this movement with a smith machine, if you have access.

3 – Bulgarian Split Squat Jumps

Here’s an explosive variation of the bulgarian split squat. Looks a little funny, but a deadly difficult movement:

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  • Stand a foot or two away from a bench or the edge of a bed with your hands on your hips. Place one foot behind you, on top of the surface.
  • Look straight ahead.  Bend your front knee and lower your body as far as it will go.
  • Pause, then return to starting position. Make sure that your front knee does not go past your front toes. If it does, you may need to start a bit further away from the surface.

4 – Bulgarian Split Leg Deadlift

It’s exactly what it sounds like. Watch this:

  • Stand a foot or two away from a bench or the edge of a bed with a barbell on the ground in front of you. Place one foot behind you, on top of the surface.
  • Look straight ahead.  Bend your front knee and lower your body as far as it will go. This is your starting position. From here, grab the barbell, then deadlift the weight with one leg.
  • Pause, then slowly lower the weight to starting position. Make sure you start off with a light weight to try out this movement.

5 – Bodyweight Split Squat

This is a bodyweight version that does not require any sort of equipment at all. Not even a step:

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  • Stand with one foot front and one foot back in a split stance. Place your hands on your hips.
  • Look straight ahead.  From here, lower your body until your rear leg touches the floor, and your front knee is in a 90 degree angle.
  • Pause, then slowly return to starting position.

6 – Front Leg Elevated Bulgarian Split Squat

This final variation focuses on increasing your range of motion:

Elevated-Front-Foot-Dumbbell-Split-Squat-622x485

  • Stand with one foot on an elevated object and one foot behind you on a split stance. Place your hands on your hips or hold dumbbells out to your sides.
  • Look straight ahead.  From here, lower your body until your rear leg touches the floor.
  • Pause, then slowly return to starting position.

As mentioned earlier, the Bulgarian Split Squat is popular among combat athletes. One such athlete is Scott Sonnon, who is an International Champion in Sambo, Sanshou, JuiJitsu, Submission Grappling, and MMA. Check out one of his workouts using this movement:

Scott Sonnon has some great TacFit Workouts covered on this blog:

Scott Sonnon on YouTube

I wasn’t planning on posting anything else today, but I just found this recent video Coach Sonnon posted. He’s got some incredible new, never before seen bodyweight exercises here. He’s also doing great stuff with Kettlebells and Clubbells. Check it out:

Wanna be as fit as Scott Sonnon? Then you absolutely have to grab a copy of his recent TacFit Commando program. That’s the only way you’ll build yourself upto his level of fitness.

Click here for more information

What are Craig Ballantyne’s Bodyweight Workouts Like?

If you’re wondering what it feels like to perform one of Craig Ballantyne’s bodyweight workouts, then check out this video:

As you can see, this is a great program you can do with ZERO equipment. Here’s a rundown of how to perform “The Crazy 8 Circuit.”

  • 60 Jumping Jacks
  • 20 Spiderman Pushups
  • 20 Walking Lunges
  • 20 Spiderman Climb
  • 60 Seconds Wall Squat
  • 60 Seconds Plank
  • 10 Burpees
  • 50 High Knees

All those repetitions/seconds add up to 300. After the first circuit, you’ll be pretty tired. Start off with just one circuit, and build yourself up to 3 rounds. Try to complete exercise back to back with as little rest between as possible.

What I like to do is time the entire workout, and try and perform it faster the following week. Just a 30 second improvement in time will take a tremendous amount of work.

 

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