Archives for scott sonnon

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:

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

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


  • 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


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:

download (23)

  • 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:


  • 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:


  • 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 is TacFit?

TacFit Commando is a brand new bodyweight program being released by Coach Scott Sonnon and Ryan Murdock. Well, it’s not “brand new.” It may be brand new to the public.

But certainly not to the Former Soviet Armed Forces, or elite MMA fighters, Law Enforcement officials, and firefighters. Any athlete or professional that faces tough physical and mental adversity has in some way sought out the help of Coach Scott Sonnon and his TacFit commando course.

The idea started when Scott Sonnon realized that some training programs were too soft, in that there was rarely an improvements made on the fear that it would burn out an athlete.

On the flip side, there were a number of programs that were too brutal and too simplistic, which did produce superior results, but also left an athlete burnt out and prone to injury.

The problem was over training and under training. Instead of one or the other, Scott Sonnon sought to create a balance between the two. His 4×7 programs, which have been featured in all of CST (Circular Strength Training) workouts, is a revolutionary new approach to training.

It uses four levels of intensities, ranging from No intensity, Low intensity, Moderate intensity, and High intensity. For years I talked about the benefits of High Intensity training.

red in my mind – how do I prevent burnout? How do I train at a high enough frequency without facing energy depletion? How do I recover fast enough?

The answer was the 4×7 system of training. I first came across it in CST Head Coaches Adam Steer and Ryan Murdock’s Bodyweight Exercise Revolution program.

It then resurfaced in their 3-month Bodyweight Blueprint for Fat Loss program. This is the third version of this build-up. The final punch of revealing to the public what law enforcement and combat athletes have known for years.

Click here to learn more about TacFit Commando and to decide whether or not it’s for you.

MMA and TacFit

You know how yesterday I was saying that TacFit can be useful for police officers, firefighers, emergency personnel, and athletes? Well, out of the athletes, this program would be great for Mixed Martial Artists.
MMA is an extremely demanding sport, and requires lots of strength, mobility, flexibility, stamina, and power. Here are two sample exercises included in the TacFit program:

On Sunday, Ryan Murdock, one of the TacFit creators will be sharing his workout routine. Only subscribers to their mailing list will get the free workout.

There will be lots of other free goodies coming your way:

  • 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

Click here to get on the TacFit mailing list.

High Intensity Dumbbell and Bodyweight Superset Workout

Assuming that you only have a pair of dumbells, what exercises can you do for a full body work out??  You can perform tons of exercises and combine them with body weight movements to see great results. Lets go over the exercises first, then I’ll present to you the workout:


Dumbbell Push up Row – This is a chest and back exercise. Take two dumbbells and assume the push up position. And then perform one push up. Lift the back up and then and lift one hand till the arm pits. Make sure the back is straight. Try to stabilise the body. Return and repeat. Then perform another rep with the second hand. Pair it with a lower body push up.


Dumbbell Front Squat – See Saw Press – this is for the lower body and the sloulders. Clean a pair of dumbbells upto the shoulders. Then squat keeping the back straight. Keep the chest out with the abs contracted. Stand up and press the dumbbell over the head with the other hand bending a bit in the opposite side. Return and repeat. Combine with the above exercise for full benefit.


Dumbbell Close-Grip Floor Press – lie down on the floor, back down. Place a pair of dumbbells close to the chest. Put the dumbbells close t each other and press them over your head keeping them connected.


Bodyweight Over Under Chin ups – take a pull up bar with mixed grip. Position the palms, each in the opposite direction. Pull up till the chin clears the bar. After half set, change the grips.


Bodyweight Knuckle Push up – These are regular push ups, done on the knuckles. Tighten your fists and put them on the floor and perform push ups. Try first on a softer surface, lest your knuckles don’t hurt. Good for triceps and chest also.


Bodyweight Chin Up – perform a pull up with such a grip that both the palms face you. Pull up till the chin clears and repeat. Good for biceps also.


Dumbbell Crunch – get into the position of a crunch and hold one or two dumbbells straight in the front of you, and over the head. Perform the crunches while keeping the dumbbells in the same position.


Bodyweight Burpees Plus – squat down and put the hands in front. Kick the legs so you will be in a push up position. Then perform a position. Pull back to a squat position. Jump up to the sky. Immediately drop to the squat position when the feet hit the ground. Repeat.


A superset is where you pair two exercises and perform them back to back with little to no rest in between each set.

For the following pairs, perform sets of each exercise, followed by 30 second rest between each pairing.

Rest 1 minute, then move onto the next superset:

Superset #1:

  • Dumbbell Push Up Row, 3×10
  • Dumbbell Front Squat, 3×10
  • Rest 30 seconds

Rest 60 seconds

Superset #2:

  • Dumbbell Close Grip Floor Press, 3×10
  • Bodyweight Over Under Chin Ups, 3×5
  • Rest 30 seconds

Rest 60 seconds

Superset #3:

  • Bodyweight Knuckle Push Up, 3×5
  • Bodyweight Chin Up, 3×3
  • Rest 30 seconds

Rest 60 seconds

Superset #4:

  • Dumbbell Crunch, 3×10
  • Bodyweight Burpees Plus, 3×10
  • Rest 30 seconds


For a more complete workout plan which combines bodyweight and dumbbell exercises, check out  TacFit  Bad45. Click HERE to learn more. 

Dumbbell Circuit Training at Home

There are many people who are unable to go to a gym to train because they can’t afford it.  So here is a circuit training workout that can be performed with just a single dumbbell. The exercises I’ve chosen are easy to perform and everyone can afford buying just one dumbbell. So start today and get back into shape; even without going to the gym.

The Exercises:

Dumbbell One Armed Step Ups

  • Face a bench and stand. Hold a dumbbell in your hand. Place one foot on the bench and press down so that your body will be brought up and then place the other foot.
  • Then step down. Now change feet and repeat the same exercise. Also change hands while holding the dumbbells after few reps.

One Dumbbell Golf Squat

  • Hold a dumbbell with both hands. Squat low and make sure that the dumbbell is in between your legs.
  • Twist your torso, and while doing this squat back up. Drive the dumbbell to the right shoulder. Make sure the arms are straight. Alternate sides and repeat.

One Armed Dumbbell Crunch

  • Lie down on the floor. Hold a dumbbell in front of your body. Make sure the other hand is in a neutral position.
  • Crunch upwards and keep the dumbbell in a position over your head. You will feel this position in your upper abs and oblique’s. This is a very effective exercise.

One Armed Dumbbell Curls

  • Hold a dumbbell to the side of your body with one hand. Curl the dumbbell toward your shoulder while bending the elbow.
  • Stop when you reach the top position. Slowly bring the dumbbell down, and repeat this on the other way.

One Armed Dumbbell Split Squat

  • Don’t confuse with a lunge. Unlike lunge where you bend forward and down. In this you place a foot in front of another and have a split stance.
  • Just squat up and squat down in this position. This requires far more balance than the lunge.
  • This may be up to ten times harder than it when it is performed just with a single dumbbell.

The Workout:

5 rounds of:

  • Dumbbell One Arm Step Ups, 10 repetitions each side
  • One Dumbbell Golf Squat, 10 repetitions alternating sides
  • One Armed Dumbbell Crunch, 10 repetitions each side
  • One Armed Dumbbell Curls, 10 repetitions each side
  • One Armed Dumbbell Split Squat, 10 repetitions each side


Combine dumbbells with bodweight exercises for a more effective workout. Click here to check out TacFit Bad45, which does exactly this!

Top Ten Exercises to Create a Dumbbell and Bodyweight Full Body Workout

Lets assume that you have nothing but a pair of dumbbells with you. How do you construct the best Dumbbell Full Body Workout for your goals? Well, Dumbbells are actually extremely versatile, and you can do hundreds of exercises with them.

On top of that, you can combine Dumbbells with bodyweight movements to give you more options. The following are a few exercises you can do for eachbodypart to help you construct a full body workout:



Dumbbell Pushup Row – This is actually both a chest and a back exercise. Grab two dumbbells and assume a pushup position. Perform a pushup. Make sure you take advantage of the elevation off the ground to get a deeper range of motion. Push yourself back up. Lift one hand off the ground, and row the dumbbell up to your arm pits while keeping your back straight. You should also feel your abdominal contracting as they try to stabilize your entire body off the ground. Return the hand to the ground, perform another pushup , then perform a row with the other hand. Pair this movement with a lower body exercise and you’ve got yourself a full body workout.


Dumbbell Front Squat – See Saw Press – This exercise works your lower body and your shoulders. Grab a pair of dumbbells and clean them up to your shoulders. Squat down, keeping your back straight, chest out, and abs contracted. Stand back up and press the Dumbbell overhead with one hand while bending slightly to the opposite side. Lower the pressing hand, and repeat with the other hand. Return the dumbbell to your shoulder and repeat. Combine this movement with the DumbbellPushup Row and you’ve got a full body workout.



Dumbbell Close-Grip Floor Press – Lay on the floor with your back to the ground. Grab a pair of dumbbells and place them close to your chest. The heads of the dumbbells should be touching, so that your hands are closer together than a normal dumbbell floor press. Press the dumbbells over your head while keep the dumbbells connected. Pair this with a back and lower body movement and you’ve got a full body workout.


Bodyweight Over Under Chinups – Grab a pullup bar with a mixed grip. One palm is facing towards you while the other palm is facing away from you. Pull yourself up so that your chin clears the bar. Half way through the set switch the grips. Pair this movement with the Dumbbell Close-Grip Floor Press and a lower body movement, and you have a full body workout.

CLICK HERE to boost your pullups with the Armstrong Program



Bodyweight Knuckle Pushup – These are simply regular pushups done on your knuckles. Make a tight fist, and place them on the floor. Perform a pushup. At first, you may want to try the movement on a softer surface. Combine this movement with the Bodyweight Under Over Chinup and a lower body movement and you have a full body workout. This movement also works your triceps, shoulders and chest.


Bodyweight Chin Up – Grab a pullup bar with both palms facing you. Pull your body up so that the chin clears the bar. This movement also works the biceps. Pair this exercise with a chest and lower body exercise for a full body workout.


Dumbbell Crunch – Most of the other movements, such as the Dumbbell Pushup Row and Chinups also work the abs. However, if you feel you need extra abdominal work, then this is a good movement as well. Get into crunch position and hold one or two dumbbells straight out in front of you, over your head. Crunch up, trying to keep the Dumbbell above your head at all times.


Bodyweight Burpees Plus – Stand with your feet shoulder width apart. Squat down and place your hands in front of you on the floor. Kick your legs out so that you’re inpushup position. Perform a pushup . Pull your legs back in so that you’re back into squat position. From here, jump up towards the sky. When your feet hit the ground, immediately drop back down into squat position. Repeat as desired. Pair this with a back movement for a full body workout.


Dumbbell 1-Arm Hanging Snatch – Stand with your feet slightly wider than shoulder width apart. With your back straight, chest out, and abs contracted, squat slightly, and hold a dumbbellbetween your legs. Straighten your legs, and shrug as you bring the dumbbell towards your chin. Keep the dumbbell close to your body. Keep the dumbbell moving towards your chin, then past the chin and overhead. Bring the dumbbell back to starting position and repeat as desired. Pair this with a back and chest movement for a total body workout.


Bodyweight Hindu Squat – The hindu squat is like a regular bodyweight squat, except for the fact that your heels are raised off the ground. Maintain this posture, keeping your weight on the balls of your feet the whole time.

Choose your exercises wisely. You only need a handful of movement for a great full body workout. You can even create a full body workout using all the movement listed above.

For some more great exercises and workouts you can do with just a pair of dumbbells and your bodyweight, check out the TacFit Bad45. Click here to learn more. 

Three Methods to Getting Lean with Dumbbell Training

Wanna know the secret to getting lean? Fast, intense workouts. The following are some great high intensity techniques you can use with a pair of dumbbells:

Method#1: Alternating Sets


Most people that train with dumbbells will perform a set of an exercise, then rest for a given period of time. Then they’ll move back to the workout. Instead, you can get a more effective workout if you alternate between two exercises and cut down the rest period.

For example, lets assume your workout looks something like this:

  • Dumbbell Chest Press, 3×10, rest 60 seconds after each set
  • Dumbbell Row, 3×10, rest 60 seconds after each set

If each set takes you 60 seconds to complete, plus a 60 second rest period after each set, the entire workout would take you 12 minutes. Not bad, but we can make the workout last even shorter, hence making it more intense while still performing the same amount of work.

Using the alternating sets strategy, we’re going to alternate between the two exercises and cut the rest period to 30 seconds. The workout will look something like this:

  • Dumbbell Chest Press, 3×10, rest 30 seconds after each set, then move onto Rows
  • Dumbbell Row, 3×10, rest 30 seconds after each set, then move onto Chest Press

After the chest press, you’re resting 30 seconds. But even while doing the row, your chest muscles are getting rest. Hence, you’re getting the full 60 seconds of rest (maybe even more) that you received with the original workout. However, this workout takes you just 9 minutes.

Method #2: Peripheral Heart Action

Peripheral Heart Action (PHA) refers specifically to how you organize your workouts. PHA is actually a fancy term for alternating between an upper and lower body exercise. This simple strategy offers a much better workouts then simply alternating between two upper body movements, even if they do stress opposing muscle groups such as the workout above.

I’m not exactly sure why this is the case. It may have something do with the fact that muscles are getting more rest between sets. When you do a chest press and row, there are still certainstabilizer muscles that are shared amongst the two movements.

However, if you perform a set of chest presses followed by front squats or even swings, you’re pretty much targeting a completely different set of muscle groups.

You can combine the PHA principle with alternating sets to create your own short, intense dumbbell workouts.

Method #3: Watch the Clock

This is one of my least favorite training methods because it is so ridiculously brutal. My suggestion is to use some sort of full body exercise such as a dumbbell snatch. Lets assume that for each set, you want to perform 5 repetitions. That’s 5 repetitions with each hand.

Place some sort of clock or timer in front of you and determine how long you want to workout. Lets assume you use a regular clock. Stand in front of it. When the second hits “12” perform 5 repetitions with each hand. Rest for the remainder of the minute.

The main idea is to do a set for each minute that you workout. So if you’re training for 10 minutes, do 10 sets. The brutal part of this workout is that after about 3-4 sets, you start to feel tired. And so your sets last longer. But you still need to move onto the next set with the second hand hits “12”

Hence, you take longer for each set but are forced to rest less between each set.

You can combine this principles with PHA and alternating sets to design a truly intense, puke-inducing workout.

However,you’ll never truly achieve the level of fitness you desire without a good dumbbell training guide. The best guide out on the market today is TacFit Bad45

Click Here for More Information about TacFit Bad45