Archive for the ‘Bodyweight Exercises’ Category

Bodyweight Exercises Going With The Flow

Monday, February 1st, 2010

So the start of a  new month, and I started a new bodyweight workout routine.  If you don’t already know, I am not a member of any gym, and bodyweight exercises are the main way I do resistance training.  So instead of spending money on a expensive gym membership for the new year, I decided to buy myself a new bodyweight workout book. Over the last year I have seen some very interesting stuff  using bodyweight exercises  from Adam Steer and I was impressed enough to try his and Ryan Murdock’s  Bodyweight Exercise Revolution. I am using that  they call the 4×7 wave. This means that the workout cycles every 4 days, and you do it straight for 28 days. I should point out here that you build up the intensity , it is not that you do hard workouts every day. 2 of the days are more recovery from the 4th days hard session. I bought the ebook a few weeks ago, so have have had plenty of time to go through everything, but only now am I putting it into effect. February seemed the logical time to try a 28 day workout routine, so that is what i am doing.  The book also comes with access to videos of the routines. When I first read through the book I did have some questions that I needed clearing up and Ryan Murdock was great at answering all I need to know. I will say Adam makes the exercises look easier than they are, but I am really looking forward to testing this out.

With the goal to get the abs showing by Easter Sunday I am looking for these Circular Strength Training routines ( CST)  to help me on that journey. Of course I will still be fasting for weight loss to ensure I keep losing body fat, but I also want to get more flexible and improve my fitness , and after trying these workouts recently ( though I have to say I tested them not using  the in  4×7 flow  that they suggest , I just went through the routines to see how they were) I know that they will deliver what I want.

The programme also has a video with Ryan showing you how to use Prasara Yoga  so adding this is where I expect to see my mobility improve.

If you want to see if  BodyWeight Exercise Revolution is for you then you can check it out here

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Bar-Barians Elite Bodyweight Specialists

Wednesday, September 2nd, 2009

I have spent far too long today looking at these guys website I had read a post on Rusty Moore’s blog all about the Bar- Barians and The Bar-Barian Ranking System .

Bar-Baron Requirements

“As far as the physical goes, anyone at any level is eligible to train with the us, but you must meet the prerequisites to be bestowed the title of the Bar-barians Bar-baron. Even Bill Gates could not wear the title of Bar-barian. It is something that cannot be bought or easily attained. Only through hardwork and dedication can one become a real Bar-barian. Physical requirments include:
1) 40 Dips
2) 20 Pull Ups
3) 50 Push Ups
4) 5 Muscle Ups
All of these done in 6 minutes or less”

Now as a guy who started this year 56lbs overweight, it won’t  be a big surprise I am not entering yet .

Now I can only dream of doing half the bodyweight exercises they do with a pull up bar, but I do have a new goal !.

The Bar-Barians were founded in 2004 and are based out of Brooklyn, New York.

I have included a video below of  Zeph who is one of the co founders of the Bar Barians, doing his thing, but you should check out their blog too  here they also have an active forum

These guys are in amazing shape, proof that you don’t need to go to a gym to get in shape. My tip is simple. Use Intermittent Fasting to lose body fat, and do bodyweight exercises to maintain muscle, maybe you will be the next Bar- Barian ?

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5 best bodyweight chest exercises

Wednesday, July 29th, 2009

5 bodyweight chest exercises from Craig Ballantyne at TurbulenceTraining

Though Craig is doing these body weight chest exercises in the gym, If you have the resistance straps you can do all these in a local park that has a climbing frame.  If you don’t have the straps the other 4 will still be good ;)

Craig mentions that the decline push up is one of the hardest push ups to do.  You can do the decline push up easily at home, just use a chair in the same way Craig uses the bench in the video.

Check out Craig’s  full fat loss workout routines here

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Body Weight Cardio Circuit

Tuesday, July 28th, 2009

If you have followed my weight loss journey, you will know I am not one for going to the gym, or doing lots of  training.  I do body weight exercises 3 times per week, for about 20 minutes. I do like to walk but that is it. This video from Craig Ballantyne shows one routine I use. The only thing I add to this on Mondays and Fridays is some pull ups using a bar at the local park.

The Body Weight Exercise Routine is as follows

1) 60 Jumping Jacks
2) Spiderman Pushups 10-15
3) Walking Lunges 10-15 for each leg
4) Spiderman Climbs 20 total
5) Squat Hold on Wall 45 seconds
6) Plank Hold for 60 seconds
7) Burpees
8 ) Running High Knees in Place 25 per side

Rest One Minute and then do it 2 more times if you can !

This routine is taken from Craig’s Turbulence Training Course

I believe that weight loss is mainly about reducing calories, but I use body weight exercises to maintain muscle. If , like me you don’t want to spend hours in the gym but want a fast effective workout, then I suggest you take a look at Turbulence Training.

Want more information on using Intermittent Fasting for losing body fat ?

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Bodyweight Workout

Friday, January 2nd, 2009

Just because I have retired from dieting, does not mean I am going to sit around doing nothing for the rest of my days.. actually for the last 6 months I have indeed , done nothing. I do have a good excuse for the the first 4 months, as this was due to an ankle and shoulder injury i sustained playing tennis with my son in July. Saying that, I could have started training again in November, but I was out of the habbit, and just didn’t. Now with all the excuses out of the way I have started doing a bodyweight workout 3 times per week.  There is no need for a gym membership to get in shape, the best gym equipment out there, is the one we were born with. I will post more about bodyweight exercises and my bodyweight workout routine  in a future post.

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