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

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.

Calisthenics Exercise vs. Bodyweight Training

Calisthenics exercise has often been confused with bodyweight movements such as pushups and pullups. In reality, Calisthenics refers to movements such as Jumping Jacks and Running in Place.

Click here to Learn how to Perform over a Hundred Bodyweight Exercises

The best way to use these movements is during your warmups, or to replace Cardio. Calisthenics is great during the winter where you can’t workout outside.

So for those that run or perform sprints outside as their cardio, they can easily perform interval training with Calisthenics movements. One of the best resources packed with unique calisthenics and bodyweight movements along with sample workouts and training templates is Workout Without Weights.

Difference Between Calisthenics and Other forms of Bodyweight Training

In Workout Without Weights (WWW), author Coach Eddie Lomax goes into further detail about the difference between calisthenics and other forms of bodyweight training.

Coach Lomax’s definition of Calisthencs is, “any systemic, rhythmic bodily exercise performed usually without apparatus…or a type of exercise using explosive movements to develop muscular strength, power and/or endurance.”

There are many other forms of bodyweight training. In a previous article, I identified 7 different bodyweight training methods:

  1. Animal Exercises (Bear Crawls, Duck Walks)
  2. Dance (Break Dancing)
  3. Basic Bodyweight Training (Pushups, Pullups)
  4. Gymnastics (Bridge, ring training)
  5. Yoga (Prasara)
  6. Calisthenics (Jumping Jacks, Running in Place)
  7. Plyometrics (Squat Jumps)

Creating your Own Calisthenics Workout

As you can see, you have many options when developing your own bodyweight program. I’ll end this article by giving you a simple, basic template you can use to create a bodyweight workout which combines traditional bodyweight exercises with calisthenic movements:

  • Calisthenics Exercise
  • Upper Body Exercise
  • Calisthenics Exercise
  • Lower Body Exercise
  • Calisthenics Exercise
  • Trunk Exercise

Perform this workout in a circuit, performing each exercise one after another with little to no rest in between each set. Work your way up to doing 5 circuits.

Click here to Learn how to Perform over a Hundred Bodyweight Exercises

This article promotes a product. If you purchase the product, I get a percentage of the sale. Click here to read my disclaimer.
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.

Bodyweight Program for Beginners

When I first started this blog, I did not realize how popular bodyweight training would become. But more and more people are realizing the benefits of a bodyweight-only program.

If you’re a complete beginner to bodyweight training, then you’re probably completely confused as to where to start your bodyweight training. There are tons of guides, eBooks, and videos out there catering to the complete beginner.

One of the best guides out there for beginners is an eBook called Workout Without Weights. The author Coach Eddie Lomax has created concise bodyweight training manual for beginners, intermediates, and advanced trainees.

For complete beginners, you want to start off with the Basic Calisthenics, Lower Body, Trunk, and Upper Body movements. I actually made a list of all the exercises you will learn through this eBook.

Click here to access the list.

The Benefits of Purchasing a Bodyweight Training Manual

Most people are sceptical when it comes to purchasing anything online, much less a bodyweight training eBook. One of the arguments is, “There are so many free workouts and sources out there. Why should I buy anything?”

Well, you’re right, there are so many free resources out there, including this very blog. I have lots of great free bodyweight workouts on this website. But here’s the thing: with every blog post, you’re only getting a snippet of the information.

There’s a distinct advantage to purchasing something that’s complete and concise then basically “operating blind” by “guessing” and creating your own workouts. Let someone else who’s been doing this for years teach you how to create effective workouts.

You’ll save so much time and you’ll get greater results in the long run.

When I first started training, I used to stay up all night, trying to get free information. I had so many questions, but very little of them were answered by all the free resources out there.

In fact, after a while, you get to see the same things over and over again. If free resources were so great, then why isn’t everyone that trains in great shape? The truth is that you’re getting something more when you pay for a product.

There’s also a mental aspect to it. When you pay for something, you care for it more. You’re going to “want to get your money’s worth.” So you’ll actually try it. There’s very few people out there who’ll shell out $50 for a product and completely ignore what it tells you to do.

So if you’re a complete beginner, then I suggest you check out buying Workout Without Weights. You’ll save yourself a lot of time and energy on pointless Google searches.

Click here to Learn more.

This article links out to products. If you purchase these products, I get a percentage of the sales. Read my disclaimer.

Learn over a Hundred Bodyweight Exercises with Eddie Lomax’s Workout Without Weights

Workout Without Weights is a bodyweight training manual written by Coach Eddie Lomax. It’s a step-by-step plan that features exercises, workouts, and intensity techniques to help you improve your body with bodyweight training alone.

The most interesting aspect about Workout Without Weights (WWW) is that it’s a blueprint to help you improve your fitness level, not just a handful of done-for-your workouts.

This means that if you effectively implement the techniques taught to you in the eBook, you can literally develop intense workouts for the rest of your life. Hence, it’s a complete resource.

What You’ll Learn: List of Exercises

The following is a list of all the exercises you will learn in the Workout Without Weights manual:

  1. Yes Neck Nods
  2. No Neck Nods
  3. Side Neck Nods
  4. Wall Push
  5. Incline Push Up
  6. Push Up From Knees
  7. Cobra Push Up
  8. Classic Push Up
  9. Corner Push Ups
  10. Floor Pulls
  11. Assisted Pull Up
  12. Frog Stand Hold
  13. Decline Push Up
  14. Knuckle Push Up
  15. Dands/Hindu Push Up
  16. Dive Bomber Push Up
  17. Walk Out Push Up
  18. Push Up and Alternating Inverted Crunch
  19. One Leg Push Up
  20. Pike Push Up
  21. One Arm Wall Push
  22. Plyo Wall Push
  23. The 8 Count Push Up
  24. Dips
  25. Chin Up
  26. Pull Up
  27. Over Under
  28. Commando Pull Up
  29. Headstand Hold
  30. Handstand Hold
  31. Handstand Wall Walk
  32. Handstand Walkout
  33. Front Bridge
  34. Back Bridge
  35. Fingertip Push Up
  36. Reverse Push Up
  37. Elevated Pike Push Up
  38. Table Maker Push Up
  39. Elevated Push Ups
  40. Rotating “T” Push Up
  41. Knee Raise to Side Push Ups
  42. Bridging Push Up
  43. One Arm Push Up
  44. Curious Pull Up
  45. Leg Raising Pull Up
  46. L Sit Pull Up
  47. Handstand Walkout with Push Up
  48. Handstand Push Up
  49. Plyo Push Up
  50. Plyo Decline Push Up
  51. Farmer Burns Stomach Flattener
  52. Stretch and Contract
  53. Vacuums
  54. Jiu Jitsu Situp
  55. Crunch
  56. Reverse Crunch
  57. Combination Crunch
  58. Ankle Wiggles
  59. Knee Hugs
  60. Seated Abdominal Tuck
  61. Single Leg Circles
  62. Plank
  63. Reverse Plank
  64. Side Plank
  65. Bow Glute Hold
  66. Good Morning
  67. Superman
  68. Acuaman
  69. Kneeling Bridge
  70. Floor Get Up
  71. The Rower
  72. Twisters 6 Inch Crunch
  73. Flutter Kicks
  74. Leg Scissors
  75. Alternating Toe Touch Crunch
  76. Chinnies
  77. Lying Hip Rollers
  78. Ab Infinities
  79. The Leg Tuck and Twist
  80. The 10 Second Crunch
  81. Dynamic V
  82. Punch Up Crunch
  83. Straight Leg Reverse Crunch
  84. Balance Crunch
  85. 100’s
  86. The Saw
  87. Plank Butt Ups
  88. Plank with Leg Lift
  89. Plank with Knee Touch
  90. Chair Plank Hold
  91. Reverse Plank with Leg Lift
  92. Bow Glute Hold with Leg Lift
  93. Side Plank Ups
  94. Hanging Knee Raise
  95. Hanging L Sit
  96. Hanging Leg Thrust
  97. The Prone Row
  98. Single Leg Hip Bend
  99. Handstand Leg Tuck
  100. Janda Situp
  101. V-Ups
  102. V-Twists
  103. Candlestick
  104. Hollow Rock
  105. Arch Rocks
  106. Flying Acuaman
  107. Star Plank
  108. Side Plank Twist
  109. L Sit
  110. The Human “X”
  111. Headstand Leg Raise
  112. Knees to Elbows
  113. Free Squat
  114. Boot Slappers
  115. Sumo Squat
  116. Revese Squats
  117. Wall Squat
  118. Bootstrappes
  119. Lunge
  120. Rear Lunge
  121. Side Lunge
  122. Calf Raises
  123. Butt Raises
  124. Bethaks/Hindu Squats
  125. Squat with Leg Lifts
  126. Chinese Wall Squat
  127. Squat and Press
  128. Squat and Twisting Press
  129. Ankle Grabbers
  130. Split Squat and Trunk Rotation
  131. Rear Lunge and Reach
  132. Forward Lunge and Reach
  133. Diagonal Lunge and Bend
  134. Crossover Lunge
  135. Donkey Calf Raises
  136. One Legged Deadlifts
  137. One Legged Bootstrappers
  138. One Legged Step Squat
  139. Butt Lift Leg Raise
  140. Hamstring Leg Lift
  141. Step ups
  142. Side Step Ups
  143. Semi Squat Jumps
  144. The Rock Up Squat
  145. Dragon Walking
  146. One Leg Bird Squat
  147. One Leg Squat
  148. Squat Jumps
  149. Knee Tucks
  150. Start Jumps
  151. Alternating Jumping Lunges
  152. Marching
  153. Jogging in Place
  154. High Knees
  155. The Windmill
  156. Reach and Bend
  157. Standing Twist
  158. Simulated Jump Rope
  159. Jumping Jacks
  160. Split Jump
  161. Steam Engine
  162. The Woodchopper
  163. Squat Thrust
  164. 8 Count Body Builders
  165. Squat Plyo Pushup
  166. Mountain Jumpers
  167. Mountain Climbers
  168. Burpees
  169. Burpees Plus
  170. Ice Skater Hops
  171. Bear Crawls
  172. Alligator Walks
  173. Crab Walk
  174. Monkey Walk
  175. 3 Legged Dog Walk
  176. Seal Walk
  177. Duck Walk
  178. Rabbit Hop
  179. Frog Jump
  180. Inch Worm

Wow! That’s an exhaustive list of exercises, don’t you think? You can literally keep progressing for years on end before you’ve performed all 180 exercises on this list.

Coach Lomax’s Alternative Options

If you don’t want to learn about intensity techniques and movements, but instead just want a handful of workouts already done for you and organized into a program, then I’d suggest UltimateGymless Workout.

Ultimate Gymless Workout is another Coach Lomax eBook which features 6, 4-Week bodyweight only programs designed to help you drop fat, build lean muscle mass and increase strength.

The workouts are titled as General Fitness Workout, Fat Loss Workout, Strength & Size Workout, Juggernaut Workout, Rounds of Fury Workout, and Utterly Nasty Interval Training Workouts.

Click here to Learn More about Workout Without Weights

Best Option: Combo Package

Coach Lomax also gives you the option of purchasing both the Ultimate Gymles Workout and Workout Without Weights eBook together for a lower price.

His combo Package also includes Commando Calisthencis, which is a set of 3 audio workouts valued at $27. All three products would cost you $73.95.

But Coach is giving it all to you for just $47. That’s over 6 dozen workouts for just a fraction of what it would cost you if you hired a personal trainer or joined a gym.

But Wait! There’s More!

If you grab a copy of Workout Without Weights Combo Package today, then I’ll send you a bonus gift. This bonus features 6 high intensity bodyweight programs based on the teachings of Coach EddieLomax.

What I have done is put together some of my best routines using Coach Lomax’s intensity techniques featured in his eBook. Here’s how you can claim your bonus:

  • Step One: Purchase Workout Without Weights Combo Package using the link below.
  • Step Two: Forward your receipt number to so that I can confirm that you purchased the product through my link. If it checks out, I’ll send you the bonus via email.

Click here to Grab your Copy of Workout Without Weights today! But remember, you’ll only get the bonus if you purchase the Combo Package!

This article promotes a product. If you purchase this product, I get a percentage of sales. Click here to read my disclaimer.

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.

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 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. 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.”

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… 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.


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.

Is Eddie Lomax REALLY A Scam Artist?

Oh my god! Coach Eddie Lomax, author of 6 home fitness eBooks, is a complete scam artist!

A scam is defined as a “fraudulent business scheme.” It’s a business that’s supposed to swindle you out of your money.

With this definition, Eddie Lomax should be taking your money and running for the hills. Yup, that’s why he has 6 ebooks on the Internet, and that’s why he guarantees an 8 week money back guarantee on all his products.

That’s ridiculous! Everyone knows that if you follow any sort of exercise program for 8 weeks, you’re bound to get results. And what if after 8 weeks you don’t like the product?

Then what proof do you have that he’ll actually refund your money? You don’t, other than the fact that his transactions are all handles by, which is basically like with better security, more features, and with a great, ten year track record.

In other words, if Eddie Lomax does refuse to refund your money, then you just contact Clickbank, and they’ll refund it for you. They can, since they’re the ones who handle the cash flow.’s the big boss.

So, yup, Eddie Lomax is a scam artist. He’s a scam artist because he’s put together super high intensity workouts that will help you improve your fitness level and charges just a fraction of the cost it would cost if you hired a personal trainer.

In my opinion, he’s not really scamming the consumer. He’s screwing over the personal trainer who charges $40 per hour, or the gym owner, who charges $40 per month for a membership.

And he’s even screwing over companies who try to sell you infomercial products. You know, those ab belts, and all those fancy schmansy gadgets that don’t really work.

And he’s also screwing over all those companies that sell diet pills. Because he’s showing you the value of hard work and hard exercise. He’s giving you a clear cut plan, from beginning to end.

Seriously? Does that sound like a scam artist to you? I think you’re just making an excuse not to start your fitness journey. Stop making excuses and start your fitness journey today.

Simply choose from one of the programs below based on the equipment you have access to:

If you have NO equipment at Home, then choose Workout Without Weights. (Click Here to Read Review). Or, forget the review and click here to go straight to Coach Lomax’s Bodyweight Training Website.

If you have just a Dumbbell at Home, then Choose Gladiator Body Workout. (Click Here to Read Review). Or, forget the review and click here to go straight Coach Lomax’s Dumbbell Training Website.

Other Coach Lomax Workouts:

  • Superior Dumbbell Workout (Click Here)
  • Extreme Dumbbell Fitness (Click Here)
  • Athletic Body Workout (Click Here)
  • Ultimate Gymless Workout (Click Here)