Archives for workout without weights

How to Get Lean using Bodyweight Exercises

Getting lean with bodyweight exercises is actually quite easy. There are dozens of different ways you can set up a quick, fat burning bodyweight training routine. I will go over a few of these methods:

Tabata Intervals

Tabata Intervals are a unique interval scheme which requires performing 20 seconds of high intensity exercises, followed by 10 seconds of rest. You repeat this for 7 cycles, or 8 cycles.

That’s 4 minutes of exercise. Most Tabata workouts include 3-6 exercises, which comes out to a 12 to 24 minute workout. Beginners might need to do just 1 exercise per workout.

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.

Circuit Training

Circuit training can be as intense as you want it to be. The main idea is that you alternate between four different exercises with little to no rest in between each set. The more rest you take between each exercise, the less intense the workout will be.

Try to choose movements that target different muscle groups. If a particular muscle group is lagging, for example if your chest muscles are dramatically weaker then the rest of your body, then you can create a circuit with allpushup variations.

Tabata Circuits

Here’s a training method I’ve been experimenting recently. It basically combines Tabata and Circuit Training. What you do is choose 4 exercises. Perform the first exercise for 20 seconds, rest 10 seconds, then move onto the second exercise.

Here’s a sample template to help you understand how to perform Tabata Circuits:

  • Exercise #1, 20 seconds
  • Rest 10 seconds
  • Exercise #2, 20 seconds
  • Rest 10 seconds
  • Exercise #3, 20 seconds
  • Rest 10 seconds,
  • Exercise #4, 20 seconds
  • Rest 10 seconds
  • Go back to exercise #1

In the beginning, you will not be able to perform 8 rounds of this circuit. But start off with 3-4 rounds, and slowly build yourself up to 8 rounds. For more interesting workout techniques and bodyweight exercises, checkout Workout Without Weights.

Click here for more information.

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.

The Road to 100 Bodyweight Squats

Everyone talks about doing 100 pushups or a 100 pullups. Even though these feats of strength are impressive, they are simply that – feats of strength and endurance. The bodyweight squat is actually a much more important movement then thepullup or pushup.

I truly believe that everyone should be able to do 100 bodyweight squats. This is because it is the most important movement in our daily life. Each day we stand up, sit down, walk up stairs, jump into the air, sprint after things, etc.

Millions of movements throughout our lifetime all point back to the same range of movement as trained by the bodyweight squats. And when people get older, it is the hips and lower back muscles where they have problems.

Well, that’s all going to change now. Because I’m about to issue a challenge. If you are unable to do at least 100 bodyweight squats, then you need to take on this challenge. I’ll even give you a blueprint, a set of steps to achieve this goal.

Perform each level, once a week:

  • 20 sets of 5 squats, 30 seconds break
  • 17 sets of 6 squats, 30 seconds break
  • 15 sets of 7 squats, 30 seconds break
  • 13 sets of 8 squats, 30 seconds break
  • 12 sets of 9 squats, 30 seconds break
  • 10 sets of 10 squats, 30 seconds break
  • 10 sets of 11 squats, 30 seconds break
  • 9 sets of 12 squats, 30 seconds break
  • 8 sets of 13 squats, 30 seconds break
  • 7 sets of 15 squats, 45 seconds break
  • 6 sets of 17 squats, 45 seconds break
  • 5 sets of 20 squats, 45 seconds break
  • 4 sets of 25 squats, 60 seconds break
  • 3 sets of 34 squats, 60 seconds break
  • 2 sets of 50 squats, 120 seconds break
  • 1 set of 100 squats, as fast as possible

If at any level, you are not able to maintain the recommended rest break, then repeat the workout again the following week. Keeping the rest periods short is extremely important.

For more bodyweight workouts, exercises, and training ideas, check out Workout Without Weights. Click here for more information.

Can You do Bodyweight Squats Everyday?

I honestly don’t advise people to do any sort of exercise daily. Everything has wear and tear. Even walking. People who walk 5-10 miles on a daily basis – whether it be a part of their weight loss routine or work related – will eventually feel the burn out and exhaustion from the routine.

Exercise works in a very simple way: High intensity exercises will cause burn out quicker. Lower intensity exercise will cause burn out slower. Of course, this is all based on frequency.

Going back to bodyweight squats, I’ve heard of people doing a mini morning routine consisting of pushups, pullups, and squats. Perhaps such a routine using only a fraction of the repetitions you are able to do in each movement would be beneficial as a warm up and a way to get the blood flowing early in the morning.

I’ve used such a routine in the past. But the key to using a daily wake up routine is to make sure that it in no way interferes with your regular training. Mine did. Or I should say that my regular training interfered with my morning routine.

Try doing a set of pushups first thing in the morning when your shoulders are dead tired. Or, try doing a set of squats when you cold calves from the lower body work you did the day before.

So, like most things in life, I can’t give a straight answer to this question. However, what I can say is to be careful with such a high frequency routine. Carefully track your level of intensity and frequency and keep recovery in mind.

In fact, your recovery should be your number one concern.

For more insights, ideas, workouts, and bodyweight exercises, check out Workout Without Weights. Click here for more information.

Bodyweight Workouts: Do the 300 Workout with your Bodyweight

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The 300 workouts, from the film “300” is still a widely popular workout for people who want to challenge themselves with super intense workouts. However, many people are unable to do perform the full 300 workout because they lack a barbell and kettlebell.

Well, you can easily set up your own 300 workout using just your bodyweight. The idea behind the 300 workout is to perform 5-10 exercises with high repetitions each, and to complete the workout as quickly as possible.

The original 300 Workout looked something like this:

  • Pullups – 25 reps
  • Deadlifts with 135lbs – 50 reps
  • Pushups – 50 reps
  • 24-inch Box jumps – 50 reps
  • Floor wipers – 50 reps
  • Single-arm Clean-and-Press with 36lbs Kettlebell – 50 reps
  • Pullups – 25 reps

Mens Health, who was the first magazine to publish the workout, actually did come out with a Bodyweight version. It looked something like this:

  • 15 bodyweight rows
  • 25 bodyweight squats
  • 15 pushups
  • 50 jumping jacks
  • 20 mountain climbers
  • 10 close grip pushups
  • 15 bodyweight rows

As you can see, this workout only has 150 repetitions. You can double the repetitions to make it 300. There are hundreds of different variations to the this workout that you can perform.

All it takes is a little creativity. For example, if you wanted to create a workout that trained your body to be more explosive, then you can perform a workout like this:

  • 30 Chinups
  • 50 Squat Jumps
  • 30 Clap Pushups
  • 100 Jumping Jacks
  • 40 Tuck Jumps
  • 20 Dive Bombers
  • 30 Pullups


Keep experimenting and come out with your own 300 workouts.

Combat Conditioning Exercises: Is Matt Furey for Real?

The Combat Conditioning (CC) exercises, presented by Matt Furey are the Bridge, Hindu Pushups, and Hindu Squats. Hindu pushups and hindu squats have become so common these days that it’s worthless to write yet another article about these two movements.

However, as I was thinking about what new content I could come up with for this site, after writing almost everything there is to write about bodyweight training, I suddenly remembered old Mr. MattFurey and his “Royal Court” of bodyweight exercises.

According to Mr. Furey, his exercises are so powerful that it could transform your physique and strength to levels unseen before. Well, his claims are very outlandish. And as a marketer, many people in the hardcore bodyweight training community were not very fond of him.

However. Mr. Furey did find a very loyal following with individuals who were either brand new to bodyweight training, or were looking for some brand new exercises to incorporate into their training programs. Mr.Furey’s products were/are very expensive compared to the amount of information he was actually offering.

From a marketing standpoint, I must say that he had a pretty big advantage: no one was doing what he was doing. He was introducing a brand new concept, and he was going to sell to anyone who would to listen to him and open up their wallets.

However, in the present day, with numerous bodyweight products floating around in cyber space, are Matt Furey’s methods and exercises really worth taking a look at? The answer is…no. They’re not. I personally do not feel that purchasing a product that shows you only three bodyweight movements will benefit you.

Instead, there are numerous really great products out and training systems out there that show you unique exercises and intense workouts you can perform at home with your own bodyweight. In fact, the bodyweight training has transformed into a new era, with the common person already familiar with the basics of bodyweight exercise.

Forget about gimmicky products. If you’re looking for a solid bodyweight training plan, then choose one of our Shah Training approved programs. Click here to start browsing. 



Unique Training Program vs. Complete Training Program

I would choose a complete training program over a unique training program any day. I feel that people need to first get the big picture with regards to bodyweight training before they can go on to learning new and unique movements.

Think about this: would you rather pay $20 for 200 exercises, methods and training techniques, or would you pay $40 for just 3 basic exercises. I don’t want bits and pieces of information. I want the big picture.

I do, however, credit Matt Furey for “starting” the bodyweight revolution so many years ago. I’ve never purchased any of his products, and never in my right mind would. However, there were numerous reviews of his programs. He was even featured in a few martial arts magazines I used to borrow from my father’s convenience store.



There were enough bodyweight workouts and exercises to keep me occupied at a young age. But again, all this was bits and pieces of knowledge here and there. Anyone who’s ever given an honest review of Mr.Furey’s book has always stated that his system is not the “best training program in the world.”

In fact, Clarence Bass, from Cbass.com wrote, “I’m not prepared to say that his system is better than a combination of weight training and high-intensity aerobics for producing functional strength and endurance, as he suggests, but it definitely deserves a place in a well rounded training program, at least occasionally. I can even see doing his bodyweight exercises exclusively when you need a change of pace, as we all do from time to time, or when traveling.

Isometric-Training.com says, “Combat Conditioning offers you the bare minimum in bodyweight exercise – many of which are poorly shown. His instructions are skimpy and un-detailed, and the book is littered with adverts for his other products. Do bodyweight exercises work? Yes.
Do the exercises taught in Combat Conditioning work? Yes.
Can you learn these exercises better elsewhere and for cheaper? DEFINITELY!Should YOU buy Combat Conditioning? I wouldn’t! “

According to SFUK Reviews,”Combat Conditioning is a decent book but it’s rather like buying an old computer.”

Forget about gimmicky products. If you’re looking for a solid bodyweight training plan, then choose one of our Shah Training approved programs. Click here to start browsing. 

What you Should Look for in a Bodyweight Training product

On one hand, I feel sorry for everyone who as purchased any of Matt Furey’s products. However, I can see why they bought it: at the time, it was something new and exciting. People didn’t know anything about “hindu” pushups and ancient wrestlers.

They were fascinated by the unique movement of the hindu pushup, and felt somewhat of a connection with ancient Indian wrestlers as they worked out. Well, at least I did. When I was younger, I literally imagined myself as an Indian wrestler, trying to do 1,000’s of repetitions per day (I never quite made it up to that level).

But the point is that there was a lot of story fabrication, lots of intrigue, and lots of…well..marketing. As someone who studies marketing and hopes to become a good marketer in the future, I see the potential for evil with marketing. I mean there are a lot of products out there that are just pure B.S., but are selling because of exceptional marketing.

Some of the products include –

  • Red bull energy drink (or all “energy” related products)
  • Creatine
  • “Low Fat” products
  • Fat Burners
  • Tae Bo (is that still around?)
  • Ab lounge
  • Tony Little ( and all of his crappy gadgets).

I can probably go and on and on. But the bottom line is, that there is lots of great marketing selling bad products. But, there’s also some bad marketing trying to sell good products. Finally, there’s good marketing selling good products.

Now, some of the products that I sell on this site have both good and bad marketing. But, all of them are top quality. If they weren’t I wouldn’t be advertising them. Here are a few things you should look at before purchasing any sort of fitness product:

  • Read as many reviews of the product as you can before purchasing
  • Don’t impulse buy
  • Dissect the sales letter. Take a look at each claim made and really ask yourself, “Does this make sense?” If a claim can’t be proven, then it’s probably false or fabricated. The FTC has been cracking down a lot on online products, so you may start to see a lot of shady products being taken down.
  • Ignore the testimonials. Testimonials once used to be mean something. However, these days it’s very simple to get random people to write a testimonial for you (just give them a free copy of the product, or get your friends to do it).
  • Finally, make sure there’s a clear return policy. I’ve returned a few products that I did not like or felt did not live up to my expectations. However, there are also people floating around that buy a product, then return them right away. I bet there are just as many dishonest consumers as there are dishonest marketers.

Forget about gimmicky products. If you’re looking for a solid bodyweight training plan, then choose one of our Shah Training approved programs. Click here to start browsing. 

High Intensity Superset Workout for More Muscle

Out of all the high intensity techniques that I talk about on my site, Supersets are on my Top 5.

Superset Training for Beginners

The majority of the workouts on this website are much too difficult for a complete beginner. So let me go back to basics and explain how a complete beginner can use superset training to enhance their workouts.

First of all, what you are most likely doing right now is straight sets. Straight sets are where you perform an exercise for a set number of repetitions, rest, then repeat the set again for a total of 3 or more sets.

Here is an example straight set workout:

  • Pushups, 3 sets of 10 repetitions, with 60 seconds rest between each set
  • Pullups, 3 sets of 5 repetitions, with 60 seconds rest between each set
  • Squats, 3 sets of 20 repetitions, with 60 seconds rest between each set

Supersets are where you pair two exercises and perform them back to back with little to no rest in between each set. For example, here is what an upper body superset workout would look like:

3 sets of:

  • Pushups, 10 repetitions with 30 seconds rest
  • Pullups, 5 repetitions with 30 seconds rest

With this workout, you perform 10 pushups, rest 30 seconds, then move onto pullups. Perform 5 pullups, rest 30 seconds, and move back to pushups.

The benefit of such a routine is that while doing pullups, you’re giving your chest muscles a rest, but still performing a muscle-building movement. You’re actually resting MORE with a superset workout than with a straight set workout in between each set, however, your heart rate is still elevated since you’re moving your body.

Hence supersets end up being both a muscle building, and fat burning intensity technique.

Beginner Superset Program

Supersets are tough, and so beginners should start slow and steady. The following is a 7-week progressive plan. Each week, you make one slight change to make the workout tougher:

Week One

2 sets of:

  • Pushups, 10 repetitions with 60 seconds rest
  • Pullups, 5 repetitions with 60 seconds rest

Week Two

2 sets of:

  • Pushups, 10 repetitions with 45 seconds rest
  • Pullups, 5 repetitions with 45 seconds rest

Week Three

2 sets of:

  • Pushups, 12 repetitions with 45 seconds rest
  • Pullups, 6 repetitions with 45 seconds rest

Week Four

2 sets of:

  • Pushups, 12 repetitions with 30 seconds rest
  • Pullups, 6 repetitions with 30 seconds rest

Week Five

2 sets of:

  • Pushups, 12 repetitions with 15 seconds rest
  • Pullups, 6 repetitions with 15 seconds rest

Week Six

3 sets of:

  • Pushups, 12 repetitions with 15 seconds rest
  • Pullups, 6 repetitions with 15 seconds rest

Week Seven

4  sets of:

  • Pushups, 12 repetitions with 15 seconds rest
  • Pullups, 6 repetitions with 15 seconds rest

By the end of 7 weeks, you’ll be bigger, and leaner than when you started off. What’s more, you’ll be in better condition to tackle some of the more difficult workouts published on this site.

How to Create your Own Superset Workout

I urge you to develop your own high intensity superset workouts. Use my program as a template and simply plug in the exercises of your choice. The great thing about superset workouts is that you can easily use it with almost any single training implement imaginable.

However, if you want some more great high intensity workouts and techniques, check out Gladiator Body Workout.

Click here for More information.

7 Important Benefits of a Bodyweight Exercise Routine

Here are 7 reasons why I love bodyweight exercise routines:

  1. Organize bodyweight exercises into high intensity circuits, and you’ll drop fat like magic.
  2. Gymnasts train with bodyweight exercise workouts, exclusively. Yet they’re stronger than most bodybuilders. They have a nice, lean physique to compliment their athletic skills, because body control is an important aspect of overall fitness.
  3. Bodyweight exercise takes up a very small amount of your time. You can train for as little as 10 minutes a day and burn fat in the comfort of your own home. Sometimes I’ll just drop down and do a few pushups while I’m working, just to get the blood flowing again.
  4. If you perform bodyweight exercise at a high intensity level, you will increase your metabolism.
  5. My aerobic conditioning is better than what it used to be when I used to run 45 minutes a day, 5 days a week. When you perform bodyweight exercise at a high intensity level, you also train your heart. And so the low intensity of a jog or run does not tire your body out.
  6. The most important aspect of bodyweight exercise is that you can save a ton of money on expensive gym memberships or fancy equipment. All those fancy gizmos do nothing for a sleek body.
  7. Finally, have you ever seen the difference in physique between a sprinter and a jogger? High intensity bodyweight exercise if your option if you desire a nice lean and muscular physique.

Free Stuff

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Conquer

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Playground Workout

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Fat Burning Kitchen

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Burn the Fat, Feed the Muscle

Bodyweight Cardio

The Ultimate Solution for Obese People: Daily Workout Without Weights for Fat Loss and Better Mobility

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When most people try to lose weight, they pop in some sort of aerobics tape such Tae Bo or one of those dancing tapes. That’s not too bad. I mean, at least you’re moving your body.

But what you really need to be doing is strength training. You don’t need to go out to a gym and start lifting heavy weights. You can do it in the comfort of your own home with your own bodyweight.

Now, I know what you’re thinking: “but I can’t do pushups, pullups, and squats.” That’s fine, don’t’ do them. But their is an entire slew of other very basic, simple bodyweight exercises you can perform in the comfort of your own home.

Bodyweight Training for Obese People

One of the biggest qualities of bodyweight training, aside from it’s fat burning benefits, is the fact that it teaches you body control. Mobility is the ability to move, and is one of the most important things in daily life.

For just a second, I want you to expand your mind. Think beyond pushups, pullups, and squats. Think about the strong, powerful bodies of break dancers. Think about the lean bodies of gymnasts.

It’s no surprise that these individuals are extremely athletic. Gymnasts, dancers, and people who practice Yoga don’t necessarily train for fat loss.

Instead, they train for movement. That is exactly what you need to focus your energy on.

Solving the Movement Problem

There are three ways you can move better and hence start losing fat. Each of these three methods are performed at different levels of intensity, but are still extremely vital in your long term progress.

Method One: Low Intensity training with Mobility Drills

The goal of mobility drills is to get you to move better. It does this by stretching and strengthening your joints through a variety of movements. Mobility drills are important for all fitness levels, and will help you get your body warmed up to higher intensity training.

Method Two: Medium Intensity training with Prasara Yoga

Prasara Yoga is the next step up. It teaches you how to easily “flow” from one position to the next. This is a low-impact form of exercise, but it can also be extremely difficult as the postures get more and more complex.

Method Three: High Intensity training with Bodyweight Movements

In the next page you will learn how to  improve your mobility to help you finally lose fat and keep it off using the perfect blend of all three methods mentioned in this post…

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Lower Body and Cardio Bodyweight Workout You can Do in your Backyard (or at Home)

Here’s a great workout you can do just with your own bodyweight. This workout revolves around calisthenic and animal movements and is a great alternative to your regular bodyweight squat lower body workouts.

It’s also a great fat burning cardio movement. If you’re following an upper body/lower body training split, then this is a perfect workout for your lower body and cardio day.

Some of the movements require some space and place where you can make some noise without disturbing anyone. A park or your backyard would be great. Lets first learn the exercises before moving onto the workout:

Mountain Jumps

  • Get into pushup position. Bring both your legs in explosively towards your chest. Your feet should land right below your hips. Push them back to starting position. This movement is exactly what you do during the transition between thepushup and squat jump during a traditional burpee.

Bear Crawls

  • Get on all fours. Your butt will be in the air. Move forward by moving your right hand and right leg at the same time. Repeat on the other side. The best way to do this movement is decide upon a set distance, and just perform the bear crawl for that particular distance.

Duck Walk

  • Get down into deep squat position. Walk forward without letting your body come off the ground. The best way to perform this movement is take small steps. A little bobbing up and down is fine. But try to keep your body as low to the ground as possible.

Frog Jump

  • Start with in a low deep squat. Place your hands on the floor in between your feet. Most of your weight should be balanced on your feet. Spring forward and land on both your feet and hands at the same time. The biggest mistake people make with this movement is to land on their hands before landing with their feet.

Monkey Walk

  • This movement is kind of like a cross between a bear crawl and frog jump. Instead of placing both your hands on the floor, place just one hand on the floor. Jump forward first with both your feet, then move your hand forward. Continue in this pattern – jump with your legs, then move forward.
  • Repeat with the other hand.

Burpees

  • Stand with feet shoulder width apart. Drop down onto the floor into squat position and place your hands on the ground. Kick your legs back, the way you would in mountain jumps. You should be inpushup position. Perform a pushup position.
  • Bring your legs back in. You should now be in squat position again. Explode into the air. When your feet return to the ground dropimmediately back into the squat position and repeat.

8 Count Body Builders

  • 8 count bodybuidlers are very similar to burpees. Stand with feet shoulder width apart. Drop onto the floor into squat position and place your hands on the ground. Kick your legs back and perform apushup. From this position, separate your legs.
  • It’s almost like performing a jumping jack with your legs in pushup position. Bring your legs back together, bring your knees back in, and perform a squat jump.

Jumping Jacks

  • Speaking of jumping jacks. Most people are familiar with this movement from gym class. Start with your feet together and arms at your sides. Jump and spread your feet outwards, and bring your arms up towards the air. Clap your hands together above your head and jump back to starting position.

Jogging in Place

  • Stand with your feet shoulder width apart. Bring your right knees up so that your 6 inches off the ground. Bring your right foot back down and repeat with your left foot. The main idea here is that you’re simulating jogging in place.

Squat Jumps

  • Drop down into squat position and explode upwards as high as possible. As your feet hit the ground, squat back down immediately and repeat.

Now that you know how to perform the exercises, I will provide you with the workout. I’ve created three separate versions for beginners, intermediate and advanced trainees:

Beginner Workout:

  • Perform each exercise for 30 seconds, followed by a 60 second rest. Work up to 2 rounds for a 30 minute workout.

Intermediate Workout:

  • Perform each exercise for 30 seconds, followed by a 30 second rest. Work up to 3 rounds for a 30 minute workout.

Advanced Workout:

  • Perform each exercise for 60 seconds, followed by a 30 second rest. Work up to 2 rounds for a 30 minute workout

The great thing about these exercises is that one transitions straight into the next one. There’s no need to do any setting up for any of the workouts.

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.

New Years Eve Bodyweight Routine


  • Gorilla Chin, 10×5, 165 seconds rest
  • Bodyweight Squat, 5×20, 45 seconds rest

For more intense bodyweight workouts, check out Workout Without Weights. Click here for more Information

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