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What's up guys!

The Hindu Pushup also known as the Dand is an awesome full body exercise that when done properly can strengthen nearly every muscle in the upper body, increase shoulder stability and increase mobility through the shoulders and hips!  Check out the video and give it a go! 

Good reppin!

Joe

 

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What's up guys! 

Check out this video for an uncommon but awesome bodyweight floor exercise you can use to really hit the biceps hard!

Good reppin!

Joe

P.S. For a great bodyweight training resource for coaches and athletes or fitness enthusiasts check out "Bodyweight Bodybuilding Secrets" by Zach Even-esh at the link below!

http://tinyurl.com/mac47pw

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Wednesday, 03 July 2013 00:05

Go To Workouts!

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Photo: Reppin push ups!

 

What's up guys!   Everyone needs to have a few "go to" workouts in their back pockets when time is of the essence or simplicity is needed.   Just a good solid workout with no fluff to get the job done when the going gets tough!   Maybe it's a high stress time in your life, a lack of time or not feeling 100% and need to get the blood pumping or stay primed for your next more strenuous workout.  Sometimes if you are lucky you will get started on one of these and feel reinvigorated and end up with a great workout and time permitting do even more than planned leaving your workout feeling awesome!  Sometimes I will hit these with near maximal effort for lower reps on hard exercises striving for strong muscle contractions or higher reps at 60-80% intensity to get some blood pumping.

Without further a due here area few of my"go to" workouts!  Feel free to post some of yours and feel free to ask any questions you may have! 

 

5x5 circuit (strong smooth reps, lots of deep breathing, steady pace)

Handstand pushups

Chin ups to sternum

Pistol squats

Power wheel rollouts

Back dome (held for 10-15 breathes)

 

This next one I usually like to start with high reps and work down done at around 60-80% intensity keeping a quick pace.  Sometimes I do this as a full circuit and others I superset the pushups and body rows and then finish the rest of the workout as a small circuit.   

 

3-4 rounds

Pushups

Body rows

Hindu squat

V ups

Back domes (held for 10-15 breathes)

 

Here's a favorite of mine!   It's about a 15 min or less workout that hits the body with two very functional and athletic moves that are sure to get the lungs going and blood pumping!!   I like to do this workout alone if in need of a quickie or at the beginning to kick off a longer workout or as a "finisher at the end of a workout either cutting it in half or if the energy or desire is there completing all 10 sets. 

Superset 15 min or less

20 double jump ropes

10-15 yard Handstand walks

Try to take only short breaks and keep moving with lots of deep breathing between exercises through the nose! 

 

Your "go to" workouts don't have to be saved for certain days necessarily when you aren't up for much or don't want to think much about what you are going to do that day to train but can be used as an anchor so to speak to give you a solid base to build the rest of your workout around.   They are a nice flexible tool to add to your training arsenal and everyone should have a few! 

 

Go get your reps in and let me know what kind of go to workouts you guys are doing or if you have any questions! 

**If you are looking for a good training resource for athletes or if you are just a fitness enthusiast here is a link to a GREAT training book called"Bodyweight Bodybuilding" by Zach Even-esh of the Underground Strength Gym!**

 

Bodyweight Bodybuilding Secrets

http://tinyurl.com/mac47pw

I have used the information in this training manual with great success for myself and my clients!

 

 

Good reppin! 

Joe

 

 

 

 

 

 

Tuesday, 02 July 2013 23:03

"Go to workouts"

Written by

"Go to workouts"

 needs to have a few of these in their back pockets when time is of the essence or simplicity is needed.   Just a good solid workout with no fluff to get the job done when the going gets tough!   Maybe it's a high stress time in your life a lack of time or not feeling 100% and need to get the blood pumping or stay primed for your next more strenuous workout.  Sometimes if you are lucky you will get started on one of these and feel reinvigorated and end up with a great workout and time permitting do even more than planned leaving your workout feeling awesome!  Sometimes I will hit these with near maximal effort for lower reps on hard exercises striving for strong muscle contractions or higher reps at 60-80% to get some blood pumping.

Without further a due here area few of my"go to" workouts!  Feel free to post some of yours and feel free to ask any questions you may have! 

 

5x5 circuit (strong smooth reps, lots of deep breathing, steady pace)

Handstand pushups

Chin ups to sternum

Pistol squats

Power wheel rollouts

Back dome (held for 10-15 breathes)

 

This next one I usually like to start with high reps and work down done at around 60-80% intensity keeping a quick pace.  Sometimes I do this as a full circuit and others I superset the pushups and body rows and then finish the rest of the workout as a small circuit.   

3-4 rounds

Pushups

Body rows

Hindu squat

V ups

Back domes (held for 10-15 breathes)

 

Here's a favorite of mine!   It's about a 15 min or less workout that hits the body with two very functional and athletic moves that are sure to get the lungs going and blood pumping!!   I like to do this workout alone if in need of a quickie or at the beginning to kick off a longer workout or as a "finisher at the end of a workout either cutting it in half or if the energy or desire is there completing all 10 sets. 

Superset 15 min or less

20 double jump ropes

10-15 yard Handstand walks

Try to take only short breaks and keep moving with lots of deep breathing between exercises through the nose! 

 

Your "go to workouts" don't have to be saved for certain days necessarily when you aren't up for much or don't want to think much about what you are going to do that day to train but can be used as an anchor so to speak to give you a solid base to build the rest of your workout around.   They are a nice flexible tool to add to your training arsenal and everyone should have a few! 

 

Go get your reps in and let me know what kind of go to workouts you guys are doing or if you have any questions! 

 

Good reppin! 

Joe

 

 

 

 

 

 

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