tag:blogger.com,1999:blog-48691699206230234892024-03-13T11:44:55.969-07:00Bodyweight DailyYour Daily Bodyweight Workout RoutineChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.comBlogger22125tag:blogger.com,1999:blog-4869169920623023489.post-44957862006518340062015-09-15T11:59:00.001-07:002015-09-15T11:59:10.452-07:00Metabolic Bodyweight Circuits<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-n7xCLmF_114/VfhnFThUYUI/AAAAAAAABUg/ieQvOjTzW7g/s1600/training-601214__180.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-n7xCLmF_114/VfhnFThUYUI/AAAAAAAABUg/ieQvOjTzW7g/s1600/training-601214__180.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Are you ready?</i></td></tr>
</tbody></table>
<div>
<br /></div>
Metabolic bodyweight circuits. The name implies sound scientific protocols applied by guys in white <br />
lab coats on subjects hooked up to multiple monitors.<br />
<br />
While this may be how we discover the effectiveness, or uselessness of certain exercise modalities, (read: Tabata vs. long slow cardio for the average person,) here we can just say that this is going to be a kick-ass workout that tests your strength-endurance and cardiovascular endurance.<br />
<br />
Of course, it will also leave you in that lovely state of EPOC, or excess post exercise oxygen consumption. But don't worry, you'll recover, eventually.<br />
<br />
So, on to the <b>B-WOD</b>.<br />
<br />
Warm-up:<br />
<br />
Light jog, you'll need this as a specific dynamic warm-up for what's to come. Aim for ~10 minutes going easy.<br />
<br />
Joint rotations. Always, always do mobility exercises. If you need a refresher on this, you can review <a href="http://mosladder.hubpages.com/hub/Fast-Effective-Bodyweight-Workout">here</a>.<br />
<br />
<b>Circuit 1:</b><br />
<br />
*I recommend having a space at least 15-20 feet long, and outside would be ideal.<br />
<br />
<br />
<ul>
<li><b>Leg raises.</b> Plain Jane. Lying on floor, hands at your sides. Do 1, hold in the up position for 3 seconds. Do 2, hold for 6 seconds. Do 3, hold for 9 seconds. See where this is going? Try to make it up to ten. </li>
</ul>
<br />
<br />
(By the way, these are not necessarily scientifically derived multiples of 3, I just happen to know that having to exert muscular strain for longer and longer periods takes serious mental and physical effort.)<br />
<br />
If 10 is laughable to you, keep going and do as many as possible. The second you can't raise or hold your legs 8 inches off the ground, jump up and do:<br />
<br />
<br />
<ul>
<li><b>Burpees</b>: x10-20 (or 5, scale it to <i>your</i> failure rate.)</li>
</ul>
<br />
<br />
Once you've pushed your limit on Burpees, start crawling:<br />
<br />
<br />
<ul>
<li><b>Bear Crawl:</b> If you have 15-20 feet, try to make the 2-3 round trips. If you are doing this outside, aim for 25 feet out and 25 back. Again, if you can bear crawl a football field, that's what you do. </li>
</ul>
<br />
<br />
*Keep going until you can't crawl any further.<br />
<br />
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<a href="http://2.bp.blogspot.com/-L1jijJq8utc/Vfhn0f2-V9I/AAAAAAAABU4/K-v9iIRVTvk/s1600/soldiers-885905__180.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://2.bp.blogspot.com/-L1jijJq8utc/Vfhn0f2-V9I/AAAAAAAABU4/K-v9iIRVTvk/s400/soldiers-885905__180.jpg" width="400" /></a></div>
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When you reach the end of your crawling, stop, in a push-up plank that is (you'll be tempted to rest, but don't, you can do this!)<br />
<br />
<br />
<ul>
<li><b>Push-up Plank: </b>How long? Beginners could crumble at 10 seconds or less, but if you've ever done more that 2 core sessions involving planks, you should be doing no less that 30 seconds at a time.</li>
</ul>
<br />
<br />
<ul>
<li>No sagging pelvis.</li>
<li>Tuck the belly up and in.</li>
<li>Shoulder blades are engaged, not shrugging.</li>
<li>Head neutral.</li>
<li>Engage lats by pushing hands hard into the ground and shoulders back until you feel the lats flexing. </li>
<li>**You <i>can</i> switch between pushup planks and elbow planks for this. Just maintain solid form and serious contracting. It is even easier to engage the upper back in the elbow plank by pulling elbows down and back, keeping them on the floor of course. </li>
</ul>
<div>
The strong athlete can aim for 1-2 minutes, while you elites out there are welcome to go for world records. </div>
<div>
<br /></div>
<div>
Keep this in mind: If you are contracting everything in the plank, abdominals, glutes, lats, etc., you are not going to last as long as if you just tightened your stomach enough to keep from sagging. </div>
<div>
<br /></div>
<div>
<b>More effort-less time-stronger core.</b></div>
<div>
<b><br /></b></div>
<div>
Now you can rest, AFTER you repeat this circuit at least 2 more times. Advanced and show-offs, if you are ready for more when you finish 3 rounds, <i><b>you didn't push hard enough!</b></i></div>
<div>
<i><b><br /></b></i></div>
<div>
Seriously, if you do leg raises/holds until your muscles fail, followed by Burpees to failure, then Bear Crawls and fully contracted planks until you literally drop to the ground, 3 rounds will be enough.</div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-IuKhNy9-QYw/VfhnJ3ZSl8I/AAAAAAAABUw/WQS7QNwPHF4/s1600/sports-768430_640.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="213" src="http://4.bp.blogspot.com/-IuKhNy9-QYw/VfhnJ3ZSl8I/AAAAAAAABUw/WQS7QNwPHF4/s320/sports-768430_640.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Keep going, you're halfway there.</td></tr>
</tbody></table>
<div>
<br /></div>
<div>
<b>Circuit 2:</b></div>
<div>
<br /></div>
<div>
You'll be glad you skipped those extra rounds anyway, because we're not quite done yet. </div>
<div>
<br /></div>
<div>
This circuit is best done outdoors, but if you have to stay in, use a treadmill or a spin bike.</div>
<div>
<br /></div>
<div>
This is the deal, it's very simple:</div>
<div>
<br /></div>
<div>
After a nice stretch, and about 3-5 minutes rest after Circuit 1, do:</div>
<div>
<br /></div>
<div>
<ul>
<li>400 meter sprints (or your fastest run at least, unless you're a seasoned track athlete.)</li>
<li>BW Squatsx20</li>
</ul>
</div>
<div>
<br /></div>
<div>
Repeat this circuit 4 times. As always, the repetitions are a guideline, if you don't start feeling bodyweight squats until you hit 50, then get to that number and then sprint. If you get to 10 and need help standing up, then that's fine too.</div>
<div>
<br /></div>
<div>
*Also, 400 meters is one lap around a standard collegiate track, or about a 1/4 mile. You don't need to go further if this isn't enough, you need to go <i>harder. </i>You can work on your long distance time trials another day.</div>
<div>
<br /></div>
<div>
Now, if you happen to be lying flat on your back on the ground, I recommend doing some back bridges to stretch out those hip flexors, followed by deep lunge stretches, followed by the Camel posture or Beautiful Thunderbolt if you know your yoga.</div>
<div>
<br /></div>
<div>
That's it! Post your results in the comments below!</div>
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<b><br /></b></div>
ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-78619454161237832162015-09-04T09:29:00.000-07:002015-09-04T09:29:31.237-07:00BWOD Strength, Balance and Flexibility<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.oxygenmag.com/content/content/8751/Toes-to-the-Bar.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://www.oxygenmag.com/content/content/8751/Toes-to-the-Bar.jpg" height="400" width="305" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">oxygenmag.com</td></tr>
</tbody></table>
<b><br /></b>
<b><br /></b>
<b>Bodyweight Workout of the Day, Sep. 3/4</b><br />
<b><br /></b>
Today's BWOD (C'mon, who doesn't love saying B-Wod?) requires a thorough warm-up and intense concentration. Qualities that are a good idea to incorporate into every bodyweight workout of the day.<br />
<br />
Let's get started.<br />
<br />
<b>Warm-up:</b><br />
<b><br /></b>
Joint rotations, mobility exercises, light jogging or similar for 5-10 minutes.<br />
<br />
<b>Then:</b><br />
<b><br /></b>
3-5 rounds of the following circuit, with 30-60 seconds rest between rounds:<br />
<br />
Dips: x5-15<br />
Pullups: (UH-underhand) x5-15<br />
Toes to Bar (or hanging leg/knee raises) x10-20<br />
<br />
<b>Then:</b><br />
<b><br /></b>
Choose 2-3 stretches to work on and one balancing exericise for 3x1 minute each.<br />
(Break it up into 30 seconds if necessary.)<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-3WgchGaC_28/VenEZ0a7LzI/AAAAAAAABTg/wbu5mn7dJQI/s1600/108032900_8c0eda7674_o.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="265" src="http://1.bp.blogspot.com/-3WgchGaC_28/VenEZ0a7LzI/AAAAAAAABTg/wbu5mn7dJQI/s400/108032900_8c0eda7674_o.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://www.flickr.com/photos/devcentre/">Peter Harrison</a></td></tr>
</tbody></table>
<br />
<br />
<b>Stretch Examples:</b><br />
<b><br /></b>
<br />
<ul>
<li>Middle splits</li>
<li>Side splits</li>
<li>Splits</li>
<li>Back Bridge</li>
</ul>
<div>
<b><br /></b></div>
<div>
<b>Examples of Balances:</b></div>
<div>
<b><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-Xmhi6cCNkFY/VenD100OrVI/AAAAAAAABTY/wApDQuPY1t0/s1600/5993409213_e00e967cd6_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="http://1.bp.blogspot.com/-Xmhi6cCNkFY/VenD100OrVI/AAAAAAAABTY/wApDQuPY1t0/s400/5993409213_e00e967cd6_o.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://www.flickr.com/photos/kazzpoint0/">Karah Levely-Rinaldi</a></td></tr>
</tbody></table>
</b></div>
<div>
<ul>
<li>Handstands</li>
<li>Standing on one leg w/hands out to sides (and eyes closed if you dare.)</li>
<li>Crow pose, etc.</li>
</ul>
<div>
<br /></div>
</div>
<br />
That's it! Post your results in the comments below.<br />
<br />
My results:<br />
<br />
Dips: 5x5-6<br />
Pullups: 4 (5?) x 3-4<br />
Toes to bar: 3x4 (ugh. I've done better!)<br />
<br />
Practiced handstands, middle splits, splits, back bridges and even added in some rope climbing and cartwheels. (Working out with my daughter adds some flavor like that.)ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-18929677560401165882015-09-01T13:34:00.003-07:002015-09-01T13:47:56.197-07:00Bodyweight Bodybuilding CircuitToday's BWOD, (bodyweight workout of the day) is part of a series for bodyweight bodybuilding. Push your muscles to the limit in strict form and watch them grow and shine while the fat melts off your body!<br />
<br />
This is a simple bodyweight circuit that can be expanded upon by adding dips, Australian body rows and other exercises, or simply increasing the reps and sets.<br />
<br />
<a href="http://www.fixyourrun.com/wp-content/uploads/2013/12/image-287.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://www.fixyourrun.com/wp-content/uploads/2013/12/image-287.jpg" height="215" width="320" /></a>Set out to do the max number of sets and reps. Mentally prepare yourself for that level of output, even if you don't make it to the end.<br />
<br />
<b>BWOD:</b><br />
<br />
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Fartlek run:</b>
(Sprint then slow to a steady pace, 30 seconds followed by 1 minute) x 10-20
minutes</div>
<o:p></o:p><br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
3-5 rounds of the following circuit:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Pullups</b>: x10-15
(strict.) Or assisted pullups (<a href="http://flexandflow.blogspot.com/p/resistance-bands-for-endurance-muscle.html">resistance band assist</a>, stool assist, etc.)</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Pushups:</b> x 10-25
(Each set vary the width of the hands, unless basic is challenging enough.)<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">Reverse prayer
sit-ups</b>: x 5-10. Hook feet under stable object/s. Raise hands over your
head and raise your torso to 90 degrees while keeping hands overhead and in
line with shoulders. Do not flex torso, keep it rigid. <o:p></o:p></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.athletico.com/blog2/wp-content/uploads/2012/03/childs-pose.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://www.athletico.com/blog2/wp-content/uploads/2012/03/childs-pose.jpg" height="425" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Great, now flip over on your back and do sit ups in the same position. Arms in line with shoulders!</td></tr>
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Simple right? Leave your results in the comments below.</div>
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My results:</div>
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Run: ~15 minutes, about 30 seconds fast run /1 minute jog (I had the dog and he wasn't sprinting:-)</div>
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Pullups: 1x3 on rings (weak from rope climbing yesterday.) Subbed by lowering rings and pulling from my squat. 12, 9, 8, 6</div>
<div class="MsoNormal">
Pushups: First 3 normal width, 17, 15, 15. Wide width on fists x9</div>
<div class="MsoNormal">
R.P. sit-ups: 10, 6, 4, …Yeah, those fall off pretty quick. The stricter you get, the harder it gets.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: 1em; margin-right: 1em; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSM9mWpgZJaHKwEasGCLaRhufdJQZVbleJ7yyzf-NJFZrdLv_igvA" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSM9mWpgZJaHKwEasGCLaRhufdJQZVbleJ7yyzf-NJFZrdLv_igvA" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">www.marksdailyapple.com</td></tr>
</tbody></table>
ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-82481444747523274752014-04-12T05:50:00.003-07:002014-04-14T07:44:24.850-07:00To Build Muscle, All you Need is your Bodyweight<br />
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In the following post, featured on <a href="http://www.mosladder.com/">Mosladder</a>, the author brings up some excellent points with regard to bodyweight bodybuilding, or simply building muscle with bodyweight.</div>
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Since we've all seen the well-developed bodies of elite gymnasts, Hannibal and Barstarzz (among others; of playground bar/pro calisthenics fame0 we already <i>know</i> you can get ripped and yoked with bodyweight exercises (dips, pullups, front levers, pistols and handstand pushups anyone?) </div>
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Here is how to take your bodyweight workouts to the next level:</div>
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<b><i>The question: Can you build muscle by only using your bodyweight?</i></b></div>
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<b><i>The answer? Hell yes! </i></b></div>
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<i>But just like lifting weights to build muscle, it isn't easy. It may even be too hard for a lot of people. After all, in order to destroy your muscles with bodyweight, you have to use leverage, push harder than you would with free weights to find failure, and learn to have complete control over your muscles in order to activate all the muscle you need when you need it.</i></div>
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<i>What this all boils down to is this. In order to build muscle with just your bodyweight, you need to do three things:</i></div>
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<li><i>Work to absolute failure</i></li>
<li><i>Continually progress </i></li>
<li><i>Extend the time under tension</i></li>
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<b><i>Work to Absolute Failure</i></b></div>
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<i>Forget 'leaving a rep or two in the bank,' or avoiding the failure point to save energy for something else. The greater the destructive stimulus, the greater adaptation the body must make, and if you want to continue to build muscle in the long run, you will need to push to failure, fully recover, and repeat.</i></div>
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<i>Absolute failure for bodyweight exercises can be hard to pinpoint. Let's face it, after you've done a couple dozen pushups or squats, you start wondering if you'll ever 'truly' fail. But you can, and eventually the muscles give out.</i></div>
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<a href="http://t3.gstatic.com/images?q=tbn:ANd9GcQ5H_XAPiQTxE0NlCgmJGV6V6Gd46-Vum8O64QdHfDZYxyKVPNbvQ" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><i><img border="0" src="http://t3.gstatic.com/images?q=tbn:ANd9GcQ5H_XAPiQTxE0NlCgmJGV6V6Gd46-Vum8O64QdHfDZYxyKVPNbvQ" style="cursor: move;" /></i></a></div>
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<i>Using the bodyweight squat as an example, imagine you can perform 50 repetitions before it becomes difficult to stand up. This is when your set begins, and your mental fortitude is tested. When you cannot stand back up (or you fall to the floor) you are done. </i></div>
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<i>But just to be sure, hold onto a chair or rail and perform slow eccentric (negative) repetitions. When you fail at those, then you can stop.</i></div>
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<i>You can also reverse this process by pre-exhausting the muscles. Perform an exercise to failure or close to failure, followed by the target movement. Pushups followed by dips, or vice versa, for example. </i></div>
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<i>The same method can be used for pushups, pullups, etc. Perform a regular set to failure, then do an assisted version (pushups on your knees, pullups with a band or with feet supported) until you cannot perform another repetition. It takes guts to push to this point, and if you do it right, you will feel it the next day.</i></div>
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<b><i>Continually Progress </i></b></div>
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<b><a href="http://t2.gstatic.com/images?q=tbn:ANd9GcQYfThwhR7hOJa8r28MWx9-Ffh83VBVfkDuvBQKMwKp9D84DJtI" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><i><img border="0" src="http://t2.gstatic.com/images?q=tbn:ANd9GcQYfThwhR7hOJa8r28MWx9-Ffh83VBVfkDuvBQKMwKp9D84DJtI" style="cursor: move;" /></i></a></b></div>
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<i>There are many ways to continue to stimulate your muscles to grow, but if weight is weight (your body, <a href="http://flexandflow.blogspot.com/p/olympic-and-standard-barbells-and.html">free weights</a>,) then repetitions are repetitions. High repetition sets to failure will develop your muscular endurance, but only so much muscle.</i></div>
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<i>As with free weights, you must continually challenge your muscles to grow. This means increasing the load somehow, as well as the overall amount of work done. Here are two ways to accomplish this:</i></div>
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<li><i>Eliminate momentum</i></li>
<li><i>Increase the lever arm</i></li>
<li><i>Destabilize the base</i></li>
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<i><b>Eliminating momentum</b> is another way of saying 'slow down.' Instead of bouncing off the bottom of a pushup or dip, lower slowly, pause at the bottom and then push back up. This ensures complete control over the movement, helps prevent injury, and makes the muscles do all of the work. Use this same tactic with every one of your bodyweight workouts and see how long you last.</i></div>
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<i><b>Increasing the lever arm</b> means putting your body at a disadvantage to complete the exercise. So for instance, a pushup with your feet elevated is harder than one with the feet flat. Move the hands wider apart and it becomes more difficult still; move the hands further in front of you, and although it brings other muscles into play, it is still more difficult to complete a rep.</i></div>
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<i>This is an easy concept to get if you like doing planks. Most folks can hold an elbow plank for a few seconds, but as you begin walking your hands ahead of your skull, the exercise gets significantly harder. </i></div>
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<i><b>Destabilizing your base </b>forces the muscles to work harder to maintain proper form and execute the movement, while also bringing additional supporting muscles into play. </i></div>
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<i>Some good ways to do this include:</i></div>
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<li><i>Performing pushups with your feet on an <a href="http://flexandflow.blogspot.com/p/swiss-balls-stability-balls-exercise_01.html">exercise ball</a> </i></li>
<li><i>Pushups with one foot elevated</i></li>
<li><i>Hack squats</i></li>
<li><i>Box squats</i></li>
<li><i>One leg squats</i></li>
<li><i>Planks with your hands/elbows on an exercise ball</i></li>
<li><i>Single leg deadlift</i></li>
<li><i>Side plank with extended arm and elevated leg</i></li>
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<b><i>Extend the Time Under Tension</i></b></div>
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<i>One of the easiest ways to extend a set and force the muscle to work a little longer is to keep them under tension a little longer. This may mean hanging with the shoulders, upper back, wrists and biceps activated for 10 seconds when you can't perform another pullup or row. </i></div>
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<i>It can also be done by good old fashioned flexing. After failing at that last pushup, stand up and tense your chest, shoulders and triceps in an isometric contraction for 10 seconds. </i></div>
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<i>Additional time under tension means more work for your muscles.</i></div>
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<b><i>It Works if you Work it</i></b></div>
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<i>Bodyweight muscle building is no mystery, and it's no myth. With the right workout and nutrition program, and enough mental toughness, you can push your body to limits you'd never imagined, and build muscle at the same time. </i></div>
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ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-40230403185274191582014-04-01T09:53:00.000-07:002015-11-13T15:01:10.664-08:00Spring Training and Bodyweight Muscle BuildingSpring is here! At least in some parts of the country, and even if you are still nursing hot cups of steaming beverages and shivering in your thermal underwear, summer is not far around the corner.<br />
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That means more activity and less clothing, which means now is the perfect time to start shedding pounds and packing on some muscle! Fortunately, with bodyweight exercises you can do both, and because it's a busy life, you can keep it simple.<br />
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If you have mastered doing 20-30 pushups without much effort, then you are ready for this upper body workout. If not, work on basic, wide hands and close hands pushups to failure and beyond (*see below) until you can.<br />
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For those who are ready, do the following exercises, resting about 2 minutes after you have gone to failure and beyond.<br />
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<b>*Failure and beyond: </b>When your muscles cannot do another rep of the exercise. You then switch to an easier exercise, such as regular pushups or pushups on your knees, each one to the same degree of failure. If you feel excessive strain on your wrists while doing pushups, consider purchasing some inexpensive <a href="http://www.amazon.com/gp/product/B002OEQ50Y?ie=UTF8&camp=1789&creativeASIN=B002OEQ50Y&linkCode=xm2&tag=m077d-20">pushup stands </a>to relieve the pressure.<br />
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Pushing to failure and beyond is how we are going to build some spring/summer muscle, and develop greater body awareness at the same time. You <i>can </i>build muscle with bodyweight exercises, and performing this routine as described will leave you no doubts.<br />
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<b>*For these three exercises, when you reach failure, switch to regular pushups to failure, and finally pushups on your knees to failure. As always, warm up your joints with mobility exercises and joint rotations before 'going heavy.'</b><br />
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<b>∞There are no set reps. Go until you can't go any more.∞</b><br />
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<b>Exercise 1: Divebomber Pushup</b><br />
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In this video, she recommends only doing 5 divebomber pushups. But remember, you are going to absolute failure (whether that's 2 or 20,) then switching to regular pushups and then to pushups on your knees.<br />
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Do these with minimal momentum, maintaining muscle tension throughout the movement.<br />
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<b>Exercise 2: Scorpion Pushups</b><br />
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A good rule of thumb when doing scorpion pushups is to imagine your are trying to touch the heel of the reaching foot to the opposite shoulder. Do these with minimal momentum, maintaining muscle tension throughout the movement.<br />
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<b>Exercise 3: Hands to Hips Pushups</b><br />
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As with the other exercises, do these with minimal momentum. Keep the body rigid (as if you'll have a choice!) the entire time and avoid 'bouncing' up and down.</div>
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That is your entire chest, shoulders and triceps workout for today! In addition, you will be doing extensive core work and activating the lats quite a bit to stabilize your movements.</div>
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How many sets of each should you do? That depends. If you go to complete failure as described, you may not need to or be able to do anymore. </div>
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If you feel you can, give it a try. However, work harder on the second set; really push for those last reps.</div>
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<span class="Apple-style-span" style="color: red; font-family: "courier new" , "courier" , monospace;">***If you want a great read and a handy comprehensive bodyweight fitness reference by your side, I highly recommend this book:</span></div>
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<span class="Apple-style-span" style="color: red; font-family: "courier new" , "courier" , monospace;"><a href="http://www.amazon.com/gp/product/0345528581?ie=UTF8&camp=1789&creativeASIN=0345528581&linkCode=xm2&tag=m077d-20">You Are Your Own Gym: The Bible of Bodyweight Exercises</a></span></div>
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<b><br /></b>ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-64142660024494847062013-01-07T12:47:00.004-08:002013-01-07T12:55:05.011-08:00Quad Shaking Bodyweight Blast<div class="separator" style="clear: both; text-align: center;">
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<b>A Parkour-Garnished Outdoor Bodyweight Workout</b><br />
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Maybe it's just me, but my bodyweight workout routine this morning had my quadriceps a quakin'. I started off with an easy jog to the park, about a half mile; continued to warm up with<a href="http://mosladder.hubpages.com/hub/Fast-Effective-Bodyweight-Workout"> joint rotations</a>, and proceeded to do the following cluster (no rest between exercises:)<br />
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<li><b>Bodyweight squats: x 20</b> (toes pointed slightly out and legs shoulder width or a little farther apart, arms in front and behind head, lowering body below parallel.)</li>
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<li><b>Extended (superman) plank x 10</b> seconds</li>
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<li><b>Pushups: x20</b> (alternating between close and wide grip)</li>
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<li><b>Burpee Snatch Squat:</b> From a pushup position, pop-up into a squat while simultaneously throwing both arms up and back, as if you were snatching a barbell. Keep pulling shoulders back and down as you rise up. Then shoot your legs back and drop into pushup position. Drive hard off the ground and repeat.</li>
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The first two sets I hit my goal reps, but by the third they were almost cut in half! Start off with 2-3 rounds and see how your body fares. Add more reps or rounds if necessary. I rested 30-45 seconds between rounds, and about 3 minutes before finishing off the workout with jumping wall-ups.</div>
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I finished this workout off with: </div>
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<b>Jumping Wall-ups:</b> Using the back railing of the bleachers at the baseball diamond, I held the rail and pounced up (a la Parkour,) pulling hard and extending my arms at the top like a muscle-up. </div>
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My goal was 20 reps straight through. Instead I got 10, 6 and 2. But it felt good and I was pushing myself to do even that, so I'm happy :-)<br />
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Now go out and put this little routine to the test.<br />
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Be sure to keep the pace up and get past your comfort zone!<br />
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***Here is a good tutorial on the Cat Leap. The second part after the leap is what I call the "wall-up," but you have to Cat Leap to get there. You don't need to leap from another wall to practice this. Try finding an obstacle that you can reach the top of with extended arms, then "cat leap" onto it and muscle-up.<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/dpT95I2ClaA?feature=player_embedded' frameborder='0'></iframe></div>
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Like Parkour? Get this amazing DVD by Julie Angel, filming Parkour Generations. <a href="http://www.amazon.com/gp/product/B0031ESUXG?ie=UTF8&tag=m077d-20&linkCode=xm2&camp=1789&creativeASIN=B0031ESUXG">Click here to see more.</a>ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-42550047361478864072012-12-29T12:34:00.003-08:002012-12-29T12:34:50.154-08:00Late Night Body Blast Bodyweight Exercise RoutineAfter a day spent running the kids around and fitting bits and pieces of work in, I am ready for a re-energizer workout before I get too sleepy. Do this bodyweight exercise routine performing all the exercises back-to-back. Aim for the recommended reps or muscle failure.<br />
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To complete this routine, you can choose a set number of rounds (I did about 3+) and continue until they are completed (adding an extra round as needed,) or set a timer for 10 minutes and do it Crossfit style; as many rounds as you can complete before the bell rings!<br />
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Here is the workout:<br />
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<ul>
<li><b>Pullups </b>x 10 (partial reps are ok, but keep tension in the muscles-don't let yourself relax) *Alternate between underhand and overhand each set.<a href="http://flexandflow.blogspot.com/p/home-gym-pull-up-bars.html"> (Click here for pullup bar options.)</a></li>
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<li><b>Bent-over extended reaches x 20</b>. Bend at the waist, tighten your hamstrings and glutes and extend both arms out in front of you. Now repeatedly rise to a 45 degree angle. Repeat 5 times in front, 5 to each side and another 5 to the front.</li>
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<li><b>Swing arm squats: </b>You can see a demonstration of this in the video <a href="http://bodyweightdaily.blogspot.com/2012/12/short-full-body-workout-routine-with.html">here</a>. Basically, assume a squat position with your arms at your sides. Do 5 partial squats while swinging your arms forward and backward with each squat. On the fifth one squat all the way down. Repeat 10 times.</li>
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Repeat this complex for 3 rounds, or set a timer for 5-7 minutes and keep repeating until it rings. Then dive right into:</div>
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<li><b>Swing arm squats</b>: Same as above.</li>
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<li><b>*Candlestick to Butterfly Situp: </b>Rock onto your back, push legs up into a candlestick, crush knees to ears and rock forward to butterfly situp. 10 reps.</li>
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<li><b>Elbow Plank to Pushup: </b>From an elbow plank, powerfully extend arms and pop up to a pushup position. <a href="http://www.blogger.com/blogger.g?blogID=7975806271598738445#editor/target=post;postID=1277156008260772051;onPublishedMenu=template;onClosedMenu=template;postNum=19;src=postname">Perform a pushup</a> and return to starting position. 10 reps.</li>
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Repeat this complex for 3 rounds, or set a timer for 5-7 minutes and keep repeating until it rings.</div>
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Go for a jog or some easy exercise to cool down before a stretch.<br />
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*From a candlestick pose, roll up to a butterfly situp. Watch the videos below for instruction:<br />
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More on bodyweight fitness:<br />
<br />
<a href="http://www.blogger.com/blogger.g?blogID=7975806271598738445#editor/target=post;postID=1277156008260772051;onPublishedMenu=allposts;onClosedMenu=allposts;postNum=19;src=postname">Exercise Equipment for doing Pushups? Really?</a><br />
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<a href="http://mosladder.hubpages.com/hub/Essential-Training-Elite-Fitness-with-Special-Forces">Special Ops Elite Fitness Training for Everyday People</a></div>
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ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-87252438243865324372012-12-25T10:16:00.002-08:002014-04-14T07:54:53.115-07:00Today's BodyWeight Workout Routine (BWWOD)-Mountain Climbers/Pushups/BurpeesTime for a jumpstart, and as it happens to be the holiday party season, you and I probably need all the little body blasting workout routines we can handle! So let's get moving:<br />
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<b>Warm-up: </b>Fast paced joint rotations. <a href="http://mosladder.hubpages.com/hub/Short-Total-Body-Workout-Routines-for-Busy-People">Click here for a refresher video.</a><br />
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<b>Bodyweight Circuit: </b>Do each exercise in the circuit with no more than 20 seconds rest between. If the reps are too easy, speed up the pace or do additional reps.<br />
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<tr><td class="tr-caption" style="text-align: center;">menshealth.co.uk<br />
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So if 10 pushups is a joke for you, do 15 or 20. If 10 burpees doesn't make you hiccup, do a few more. Keep it to 20 max. as the overall effect of the <a href="http://mosladder.hubpages.com/hub/Simple-Slimming-Exercises">three exercises</a> is greater than any single one.<br />
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<li><b>Mountain Climbers: </b>Do 30 reps, counting every other leg motion as 1, or 30 seconds, whichever is more work. You should know what works for you after the first set.</li>
<li><b>Pushups: </b>10 reps. Strict form but fast execution.</li>
<li><b>Burpees: </b>10 reps. Make sure to jump up when you get off the floor, even if it's a hop.</li>
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<tr><td style="text-align: center;"><a href="http://t3.gstatic.com/images?q=tbn:ANd9GcRT9okjIO5Fzlz4_bfxL70LTVOMAeC6ruYTUaRPHyX5GWUSYJxwBw" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://t3.gstatic.com/images?q=tbn:ANd9GcRT9okjIO5Fzlz4_bfxL70LTVOMAeC6ruYTUaRPHyX5GWUSYJxwBw" height="124" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mountain Climbers-menshealth.com</td></tr>
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In between <a href="http://mosladder.hubpages.com/hub/Plyometric-Exercise-Benefits-Increasing-Speed-and-Power-with-Plyometrics">circuit rounds,</a> jog around or in place. Keep the blood pumping at an easy pace for 20 seconds, then drop immediately into the next round.<br />
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This is a good workout routine for the outdoors, where you can stretch your legs and get some fresh air.<br />
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Do a total of 3-5 rounds depending on your fitness level. Even beginners should aim for 3 rounds, resting more between circuits if necessary.<br />
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<br />ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-16521751421730573192012-12-24T04:48:00.000-08:002012-12-24T04:48:56.963-08:00Short Full Body Workout Routine with Elephants and Scorpions and MoreToday's bodyweight workout is meant to build muscle while getting your heart rate up. Indeed, if you move fast enough between the exercises and rest as little as possible between rounds, it will be a good cardio workout routine. If that is the route you want to go, keep the pace steady and keep it up for at least 10 minutes. Otherwise, just follow the sequence in this video:<br />
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<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/PB7_LeQzvks" width="420"></iframe><br />
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The video shows a shortened version of the workout, here are the recommended rounds/repetitions. Be sure to warm-up first:
2-5 rounds (depending on fitness level)<br />
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No rest between exercises. 30-60 seconds maximum rest between rounds.<br />
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<b>The exercises are:</b><br />
<br />
<ul>
<li><b> Divebomber Pushups</b>: 5-15 repetitions </li>
<li> <b>Scorpion Pushups:</b> 5-15 repetitions </li>
<li><b> Hip/Neck Bridge</b>: 10-30 seconds (any longer allows you to rest to long. Repeat the sequence if you need additional work.) </li>
<li> <b>Slow Motion Lunge</b>: 10-20 repetitions </li>
<li> <b>Elephant Walk-Out:</b> 5-10. Walk your arms out as far in front of you as possible, then hold the position for 2-3 seconds. Keep the butt tight and the stomach pulled in.</li>
</ul>
<div>
Have fun!<br />
<br />
<b><a href="http://mosladder.hubpages.com/hub/Short-Total-Body-Workout-Routines-for-Busy-People">*Click here for more short workout ideas*</a></b></div>
ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-32611163716586658212012-07-03T07:14:00.000-07:002012-07-03T07:20:04.033-07:00Core, Legs, Triceps BW Workout Routine<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://t2.gstatic.com/images?q=tbn:ANd9GcSILb9kHFP4rx2sBk3_y-3I96XWxD-mARqR7urr-AkgBmkNoWTZ" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://t2.gstatic.com/images?q=tbn:ANd9GcSILb9kHFP4rx2sBk3_y-3I96XWxD-mARqR7urr-AkgBmkNoWTZ" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">getfitwithnic.tumblr.com</td></tr>
</tbody></table>
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<div class="separator" style="clear: both; text-align: center;">
Today's workout is courtesy of the pain in my shaking legs for two hours after I was finished. It stems from two things I enjoy when working out: A lack of any pre-determined sets and reps, and exercises that flow together in a seamless fashion. A little further explanation:</div>
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My bodyweight routines tend to have a loose structure with a general goal in mind. For example, this workout I wanted to do several sets of pushups, work squats until my quads screamed and get warm enough to do some yoga poses. The overall goal was to go until my muscles, in particular my triceps, chest and legs, were spent. Here was the result, more or less...<br />
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<b>Warm-up: </b>Sun salutations, half moon to both sides and back, sun salutations then immediately to...<br />
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<b>Modified Hindu Push-ups: </b>Upward facing dog to child's pose. Then:<br />
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<b>Pushups: </b>This started as regular pushups, then progressed to walking pushups. Like this: Do a pushup, walk both hands one 'step' to the right, do a pushup. Then repeat on other side. Always do a pushup in the center.<br />
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<b>Quad Sit-ups? </b>From resting on your knees with your butt on your heels, use your quads to pull your body up to kneeling. Keep the glutes and stomach tight. Sit back down and repeat.<br />
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When you can't do another, immediately pitch forward and do more of the pushups as done above.<br />
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When you have had enough of this (I lasted about three rounds for ??? reps) do:<br />
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<b>Pushup to Extended Side Arm Plank: </b>Do a pushup and press up into an extended side arm plank. That is, the arm on the bottom and top are extended. Repeat on both sides until you can't do another one.<br />
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<b>Elephant Walkout: </b>At this point the memory gets hazy, so this may not be the exact order. However, these are great for the core. Stand up straight, reach your hands straight to the floor and walk out as far as you can go. All the way to a Superman plank if possible. Walk back the way you came. Do this several times and try to progress to:<br />
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<b>Iron Cross Plank: </b>Once fully extended, or close to it, walk your hands out to your sides. The goal is to have them parallel with the shoulders and the arms still extended. The reality is it will probably take you a while to do it that way! But try just the same. It's fun, and effective.<br />
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Now at this point you may feel like you need a break, but don't stop for water just yet! Instead, bring your arms in, drop to your elbows, keeping them extended in front of your shoulders, and press off the floor. These are basically <b>triceps extensions</b>, adjust your arms to place the emphasis on the triceps.<br />
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I can't tell you how long this went on for, or whether or not I left out some exercises. But this is how I finished:<br />
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<b>Balanced Leg Extensions</b><br />
<b><br /></b><br />
Stand straight with hands on hips. Bring your right knee up as far as you can (your chest is ideal). Make your other leg strong and press it into the ground. From here, extend your right leg straight out in front of you. Try to hold it for at least 3 seconds.<br />
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Without putting the leg down, bring your knee back to your chest, turn the hip over and push the leg out to the side as straight as possible, driving with the heel. For you 'tae kwon do fans, this is a side kick.<br />
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Bring the knee back to the starting position and press it straight backwards. Hold each position for several seconds, and always struve to keep the leg at waist height.<br />
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With all three positions done, you can lower the leg to the ground. Now repeat on the other side. Remember to move slowly and in perfect form. Think 3 seconds to extension, 3 seconds hold, 3 seconds back to flexed position.<br />
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Do as many sets/rounds of these exercises as you need to get a thorough workout. Push yourself to get the best results. Feel like something is missing? Throw your own favorite in between these movements! Especially if it flows.<br />
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For more on the Elephant Walk-Out, click here:<br />
<br />
<a href="http://www.bodyweightdaily.blogspot.com/2011/08/bodyweight-workout-routine-whole-body.html">Bodyweight Workout Routine: Whole Body Conditioning</a><br />
<br />
For more on <b>pushup variations, </b>read these:<br />
<br />
<a href="http://www.mosladder.com/2010/06/mother-of-all-chest-workouts.html">MosLadder: The Mother of All Chest Workouts???</a><br />
<br />
<a href="http://mosladder.hubpages.com/hub/Every-Pushup-Exercise-you-can-Think-of-and-the-Celebrities-Who-do-them">Every Pushup Exercise you can Think of and the Celebrities Who do them</a><br />
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<br />ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-77487756810484585052012-05-29T11:03:00.001-07:002012-06-04T08:04:24.114-07:00Do You Need to Buy a Bodyweight Exercise Program?<span class="Apple-style-span" style="font-size: large;"></span><br />
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-size: large;"><b>Transform Your Body with Bodyweight Exercise!</b></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-size: large;"><b>No Weights Needed! </b></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-size: large;"><b>Develop Functional Muscle Fast!</b></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-size: large;"><br /></span></span></div>
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<span class="Apple-style-span" style="font-size: large;"><a href="http://3.bp.blogspot.com/-nqZBm-0ckeg/T8UJsUtI9fI/AAAAAAAAAUE/a4JAPTANCuk/s1600/images-4.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-nqZBm-0ckeg/T8UJsUtI9fI/AAAAAAAAAUE/a4JAPTANCuk/s1600/images-4.jpeg" style="cursor: move;" /></a>The headlines above are common to bodyweight exercise programs. They promise to deliver fast results without having to go to a gym, use any special equipment or get out of your pajamas! While all of this is true, isn't it pretty easy to find bodyweight exercises on the internet, with complete instruction? </span></div>
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<span class="Apple-style-span" style="font-size: large;">Is it really useful to purchase a comprehensive program?</span></div>
<div style="font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
<div style="font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-size: large;"><i><b>I used to think not.</b></i> While I valued the videos companies like RMAX International and Bodyweight Exercise Revolution owners Adam Steer and Ryan Murdoch made, I didn't think they had anything special to offer. For one thing, between Coach Scott Sonnon, Craig Ballantyne of Turbulence Training and others, it seemed like you could find anything you needed to know about innovative bodyweight routines on YouTube! </span></div>
<div style="font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
<div style="font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-size: large;">Why would I pay for it when I could get it for free? I have been doing yoga for several years and I thought I knew just about every bodyweight exercise in the proverbial book. When I discovered Bodyweight Exercise Revolution <a href="http://77762uoxmit8y5e1-kkpky6u8n.hop.clickbank.net/">(BER)</a> and RMAX International, I thought, "Wow! This stuff is so fresh, so effective!" But I still didn't think I needed to buy their programs.</span></div>
<div style="font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
<div style="font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-size: large;">Unfortunately I was rowing a boat with only one oar, and after a while, my haphazard attempts to integrate these systems into my daily routines grinded to a halt. I was clearly missing the core philosophy, and probably quite a few unpublicized exercises hidden within the paid product. Sure I incorporated the occasional side-leg slide and tripod switch into my routines, but it wasn't the same. I conceded that it was time to put my money where my ego was. </span></div>
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<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="font-size: large;">These were my favorites to choose from:</span></div>
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<span class="Apple-style-span" style="font-size: large;"><b>TACFIT Warrior (and other TACFIT) programs:</b></span></div>
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<span class="Apple-style-span" style="font-size: large;"><b><br /></b></span></div>
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<span class="Apple-style-span" style="font-size: large;">This is made by RMAX International, founded by Scott Sonnon. It is an in-depth program with great routines and is geared towards tactical operators; military, police, etc. It is also over $100. I'm no tactical operator, and I wasn't sure I was ready for this program in any case. So choice number two was:</span></div>
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<span class="Apple-style-span" style="font-size: large;"><b><a href="http://77762uoxmit8y5e1-kkpky6u8n.hop.clickbank.net/">Bodyweight Exercise Revolution:</a></b></span></div>
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<span class="Apple-style-span" style="font-size: large;"><b><br /></b></span></div>
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<span class="Apple-style-span" style="font-size: large;">This is made by Coaches Adam Steer and Ryan Murdoch, who were trained and certified by Scott Sonnon (who they pay homage to in their manual, btw.)</span></div>
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<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
<div style="font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-size: large;">Since they were my first experience with the bodyweight flow workout genre, I thought this was a great choice. I had already learned a lot of their featured moves, so why not pick this up and see what I was missing? There were two other reasons I chose this one:</span></div>
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</div>
<ul style="font-size: medium;">
<li><span class="Apple-style-span" style="font-size: large;">The $47 price tag.</span></li>
<li><span class="Apple-style-span" style="font-size: large;">A 56 (yes, <b>56</b>) day return policy. Take your freakin' time with this one!</span></li>
</ul>
<div style="font-size: medium;">
<span class="Apple-style-span" style="font-size: large;">After watching so many BER videos and following their blog, they already had my trust, so I had no problem giving up my credit card number. </span></div>
<div style="font-size: medium;">
<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
<div style="font-size: medium;">
<span class="Apple-style-span" style="font-size: large;"><b>Then I got charged twice. </b></span></div>
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<span class="Apple-style-span" style="font-size: large;"><b><br /></b></span></div>
<div style="font-size: medium;">
<span class="Apple-style-span" style="font-size: large;">Actually I think this was my fault, my computer was running a little slow...but it gave me a chance to test their refund out. I e-mailed customer support, got a quick reply and had the money back on my paypal account in about 48 hours. <i>Refund policy works. <b>Check.</b></i></span></div>
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<span class="Apple-style-span" style="font-size: large;"><i><b><br /></b></i></span></div>
<div style="font-size: medium;">
<span class="Apple-style-span" style="font-size: large;"><b>The Program</b></span></div>
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<span class="Apple-style-span" style="font-size: large;"><b><br /></b></span></div>
<div style="font-size: medium;">
<span class="Apple-style-span" style="font-size: large;">BER is a downloadable program. I was skeptical about this, but now I am a convert. You get instant access, you don't pay shipping and if you need a physical manual you can print it out. </span></div>
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<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="font-size: large;"><b><i>So What's In It?!?</i></b></span></div>
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<span class="Apple-style-span" style="font-size: large;"><b><i><br /></i></b></span></div>
<div style="font-size: medium;">
<span class="Apple-style-span" style="font-size: large;">Seriously, at first glance this is an <i><b>outstanding</b> </i>value<i>. </i>For less than $50 bucks, you get a 209 page Bodyweight Exercise Revolution manual complete with exercise instruction, their macrocycling philosophy for maximizing athletic goals in the least amount of time, chapters on fat loss, hypertrophy (building muscle), general athleticism, longevity, recovery and more.</span></div>
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<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
<div style="font-size: medium;">
<span class="Apple-style-span" style="font-size: large;">In addition you get 5 printable follow-along charts for each exercise chapter. This is convenient, because there is a learning curve to the exercise and the sequences if you have never done them before. Having it on the wall makes this transition easier. </span></div>
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<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
<div style="font-size: medium;">
<span class="Apple-style-span" style="font-size: large;">Also for every exercise chapter are photo and video instructions, not the best video, but I'll get to that in a minute.</span></div>
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<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="font-size: large;"><i style="font-weight: bold;">Wow. </i>Personally, I was impressed at the amount of 'stuff' for the money. As it turns out, these are just well integrated parts of the whole, but still a great value.</span></div>
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<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="font-size: large;"><b>Areas for Improvement:</b></span></div>
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<span class="Apple-style-span" style="font-size: large;"><b><br /></b></span></div>
<div style="font-size: medium;">
<span class="Apple-style-span" style="font-size: large;">So far, the program is exactly what I expected, and certainly worth my $47 dollars. As I suspected, the complete theory behind their program was worth the price of admission alone. But why on Earth they didn't spend a little more time and money on better video quality is beyond me!</span></div>
<div style="font-size: medium;">
<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
<div style="font-size: medium;">
<span class="Apple-style-span" style="font-size: large;">Let me be specific, about half the videos are just fine. Uniform, clean cuts, easy-to-follow and not too lengthy (I need to learn the exercises, not fall asleep!)</span></div>
<div style="font-size: medium;">
<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
<div style="font-size: medium;">
<span class="Apple-style-span" style="font-size: large;">But the other half, although thorough and complete, were more like amateur YouTube videos. Yeah, they get the job done, but it seemed a bit lazy to me. I often wished for more consistency when I would watch one of the good videos, then go back to one of the mediocre ones. </span><br />
<span class="Apple-style-span" style="font-size: large;"><i><br /></i></span><br />
<span class="Apple-style-span" style="font-size: large;"><i><b>Is this a dealbreaker?</b> No</i>. Not for me anyway. The information inside this program is too valuable. I can put up with a few so-so videos.</span></div>
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<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="font-size: large;"><b>The Total Package</b></span></div>
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<span class="Apple-style-span" style="font-size: large;"><b><br /></b></span></div>
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<span class="Apple-style-span" style="font-size: large;"><a href="http://4.bp.blogspot.com/-5husp7kfPj4/T8UL5nF97HI/AAAAAAAAAUM/AUYygsMeRtc/s1600/images-5.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-5husp7kfPj4/T8UL5nF97HI/AAAAAAAAAUM/AUYygsMeRtc/s1600/images-5.jpeg" style="cursor: move;" /></a></span></div>
<div style="font-size: medium;">
<span class="Apple-style-span" style="font-size: large;">The BER program is one of the first of it's kind, and it is definitely a revolution of sorts. It combines innovative and basic bodyweight exercises to build muscle, increase strength, improve flexibility (a lot) and even improve your cardiovascular conditioning. </span></div>
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<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
<div style="font-size: medium;">
<span class="Apple-style-span" style="font-size: large;">Adam and Ryan spell out the programs for each fitness goal so they are easy to follow along with. The 'cycles' are also short, about one month, so you don't get bored and if your diet is in check, you should start seeing results in a short time. As the manual says, BER will keep you busy for 15 months if you complete all chapters at all levels of difficulty. (You can take a peek at it here, just scroll to the bottom of the sales page and choose your workout:)</span><br />
<a href="http://1808nehoa.cstbwe.hop.clickbank.net/"><img src="http://ber.s3.amazonaws.com/banner/ber-240x400-01b.jpg" /></a>
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<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="font-size: large;"><b><i>Which is the another good point</i></b>. No matter where you are starting from, this program is for you. Don't be intimidated because you're a beginner or put off because you're in outstanding shape. Between the 209 page manual, the videos and the wall charts, this is an excellent value-packed fitness program that has something for everyone. </span></div>
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<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="font-size: large;">Right now you get 56 days to check it out for yourself. But be prepared, Bodyweight Exercise Revolution is likely to transform you into a lean, agile, resilient network of muscles! Of course, you have to put the work in first...</span></div>
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<span class="Apple-style-span" style="font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="font-size: large;">Feel free to check it out for yourself. I liked it so much I went back and signed up for their affiliate program, so I'd be much obliged if you clicked on my link below. It takes you to the usual sales page, but I would recommend going straight to the 'Add to Cart' button so you can get started. Change happens with that first step! Commit! Commit!</span></div>
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<span class="Apple-style-span" style="font-size: large;"><a href="http://77762uoxmit8y5e1-kkpky6u8n.hop.clickbank.net/">Check Out the Bodyweight Exercise Revolution!</a></span></div>
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<span class="Apple-style-span" style="font-size: large;">P.S. Feel free to e-mail or comment below if you have any questions. I am using this program now so I should be able to clarify any fine points.</span></div>
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<span class="Apple-style-span" style="font-size: large;">Live in Good Health!</span></div>
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<span class="Apple-style-span" style="font-size: large;">Chris Mo</span><br />
<span class="Apple-style-span" style="font-size: large;"><br /></span><br />
<span class="Apple-style-span" style="font-size: large;"><i>If you haven't tried one of the Bodyweight Daily workouts, try this one, which includes exercises from the program above:</i></span><br />
<span class="Apple-style-span" style="font-size: large;"><i><a href="http://bodyweightdaily.blogspot.com/2011/11/cardio-circuits-tabata-intervals-and.html">Cardio Circuits, Tabata Intervals and Muscular Endurance</a></i></span><br />
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</div>ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-41797630338138106312011-12-29T10:10:00.000-08:002015-09-15T12:03:52.891-07:00Whole Body Functional Cardio and Muscle Burning Workout-Today's workout requires a warm-up and then a warm-up. Better known as doing a general warm-up and then a more workout movement specific, 'dynamic warm-up.'<br />
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We are going to get the joints loosened up with a general <a href="http://mosladder.hubpages.com/hub/Fast-Effective-Bodyweight-Workout">joint rotation routine</a> (click to review the joint rotation routine.)<br />
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For the dynamic warm-up, you are going to do a slower, easy pace of the first intervals. That's right people, it's Tabata interval training time, and we are going to follow this up with some pulling exercises for strength and muscle growth.<br />
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If you are a beginner, lower the number of rounds and sets to allow you to get through the whole bodyweight workout.<br />
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2-4 rounds (warm-up round doesn't count,) for each exercise do 20 seconds high intensity followed by 10 seconds rest.<br />
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-Jumping Jacks<br />
-Quad Hop Burpees (Do a quad hop and shoot the legs out to a pushup; bounce back and repeat.)<br />
-Knee to Chest Pushups ( Not 'Spider Pushups' here. Do a pushup while bringing one knee up to the side. Alternate knees each pushup.)<br />
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<b>Quad Hop Demo:</b><br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Tky6XptWuQU?feature=player_embedded' frameborder='0'></iframe></div>
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Next, do 2-4 rounds of 20/10 of:<br />
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-Elephant Walk/Ab Wheel Rollouts (Review the Elephant Walk here: <a href="http://mosladder.hubpages.com/hub/Simple-Exercises-to-Stay-Fit">Elephant Walk Instruction</a> )<br />
-Bent Over Shoulder Press<br />
-Isometric Pushup Plank<br />
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<b>Bent Over Shoulder Press.</b> This can also be done with feet on the ground; just walk the feet up towards the hands and bend the knees slightly:<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/YpyW7ul0hnA?feature=player_embedded' frameborder='0'></iframe></div>
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Finish your workout with some gymnastics ring pullups, assisted suspension trainer pullups or basic pullups. Use the following guideline:<br />
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3-5 rounds of 10 second hang with active shoulder + 3-10 full range of motion reps. If you cannot do full pull-ups, lower the rings or suspension trainer straps and do body rows.<br />
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Finish the workout with some easy stretching to cool down, and guzzle plenty of water when you are done!<br />
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<b>You can find a selection of gymnastics rings here:</b><br />
<br />
<a href="http://flexandflow.blogspot.com/p/gymnastic-ring-training.html">Gymnastics Ring Training</a><br />
<br />
<b>Review pullup bars here:</b><br />
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<a href="http://flexandflow.blogspot.com/p/home-gym-pull-up-bars.html">Home Gym Pullup Bars</a><br />
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<br />ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-48543344242693648912011-11-23T07:30:00.001-08:002011-11-23T08:03:45.107-08:00Home Workout for Building Leg Muscles<div class="separator" style="clear: both; text-align: center;">
<a href="http://t2.gstatic.com/images?q=tbn:ANd9GcQKnoSafOuZD7xZRAG5SqX0d5FjeZ4aKfhoSCTSd5qbGRmX0pWqHg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://t2.gstatic.com/images?q=tbn:ANd9GcQKnoSafOuZD7xZRAG5SqX0d5FjeZ4aKfhoSCTSd5qbGRmX0pWqHg" /></a></div>
<a href="http://t2.gstatic.com/images?q=tbn:ANd9GcSpvON4wyMHMCzlmWg-AaFYVKKI1bi9IrmTtDM4uECBgOEWzg8RzA" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://t2.gstatic.com/images?q=tbn:ANd9GcSpvON4wyMHMCzlmWg-AaFYVKKI1bi9IrmTtDM4uECBgOEWzg8RzA" /></a>Today's bodyweight workout is focusing on the lower body. Of course, there is no way to leave your core out of the picture. Those muscles are involved in everything you do! This is good however, and this workout will encourange growth and endurance in the quadriceps, hamstrings, glutes, lower back, obliques and abdominal wall.<br />
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Start with a good warm-up, including joint rotations (<a href="http://mosladder.hubpages.com/hub/Fast-Effective-Bodyweight-Workout">click to review</a>.)<br />
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A general warm-up of light cardio exercise can be done as well. Or you can skip it and work slowly on the first sets of your workout. That is one of the perks of doing bodyweight exercises!<br />
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This routine will be broken up into two segments. The first sets (2-5, depending on your fitness level,) you will do the exercises in isolation. Each set will use a 2 second up and 3 second down repetition cadence.<br />
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The second segment will be 2-3 rounds of 1:1 cadence for burnout repetitions, all exercises done as a <a href="http://mosladder.hubpages.com/hub/Latest-Studies-Show-Moderate-Intervals-are-Still-the-Best-Fat-Burning-Exercises">circuit</a> (one after the other no rest.)<br />
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<b>Segment 1:</b> <br />
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-<b>Bodyweight Squats</b> x 10-20 (remember, 2 sec. down, 2 sec. up each rep.)<br />
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-<b>Skater's Lunge: </b>5-15 each side. (This is a <a href="http://mosladder.hubpages.com/hub/Best-Bodyweight-Training-for-Legs">side lunge-skate</a> all the way to one side, lowering the hips to parallel, push off and 'skate' to the other side. As with squats/lunges, keep back straight, lower back arched, don't let the knee glide out over the toes.)<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/Ym3vpAuIw6M" width="420"></iframe>
This movement can be done with or without the hop. The hop develops power, without it the muscle are under tension longer.
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-<b>Forward/Reverse Lunges:</b> 5-15 each leg. <a href="http://mosladder.hubpages.com/hub/Best-Bodyweight-Training-for-Legs">Lunge forward</a> until the thigh is parallel to the ground, don't let your knee glide out over your toes. Now lunge backwards, that's one rep.<br />
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<b>Segment 2:</b><br />
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Perform all three exercises as a circuit, using a quick 1:1 cadence. Do as many reps as possible of each exercise before switching to the next. Repeat for 1, 2 or 3 rounds depending on your fitness level.<br />
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<b>Suggestion: </b><br />
<b><br /></b><br />
Finish this routine with jumping jacks and/or split jumps. Then stretch for 5-10 minutes. Good luck!<br />
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Find more workout ideas and programs at:<br />
<br />
<a href="http://www.mosladder.com/">www.mosladder.com</a><br />
<br />
<a href="http://www.realmusclefast.com/">www.realmusclefast.com</a><br />
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<br />ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-30406165114895077842011-11-21T09:27:00.001-08:002011-11-21T09:53:24.794-08:00Cardio Circuits, Tabata Intervals and Muscular EnduranceOur last post was all about pushing strength and muscular endurance in the chest, shoulders, triceps and abdomen. Today we are going to get the blood flowing and your heart pumping, especially since Thanksgiving is coming up this week. Plan on doing this today, on Thanksgiving morning and the day after your mighty feast!<br />
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<b><i>Tabata intervals+ 20 seconds work/10 seconds rest for 8 rounds, or about 4 minutes. *(Hint: Use a gym timer if you have one.)</i></b><br />
<b><i><br /></i></b><br />
There will be three exercises you do this with. To get results as close as possible to what the Tabata team did in the lab, push yourself as fast as possible during that 20 seconds. Before beginning, do a thorough 5-10 minutes warm up of sun salutations, jogging, jumproping or similar. As always, go through a series of joint rotations as well.<br />
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<b><i>Between Tabata intervals, rest 2-3 minutes.</i></b><br />
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<b>1.) Bodyweight Squats. </b>It is always good to start with the biggest movement first. Be sure to squat to parallel on each repetition. Keep your back straight while pushing your hips back as you go down. Arms straight in front of you, or put your hands behind your head. You can also cross them over your chest.<br />
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<b>2.) Springing Tripod Twists: </b>Although speed is the key to a Tabata interval, don't sacrifice form to keep up, especially with this exercise. If you are new to it, a moderate pace will wear you out regardless.<br />
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Watch this stellar video by the master himself:
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/GSojmSnljjU" width="560"></iframe>
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<b>3.) Mountain Climbers: </b>There are some who say you should bring the knee all the way up to one side and keep your head high and looking forward while doing these. However, for doing these Tabata style, speed is the key. This should be more like running off the starting block then crawling up a mountain. Find the 'stride' that allows you to move your feet fast. Try to get the knees to the lower chest area.<br />
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You could do this for more than one round, but here should be no reason to. Each Tabata interval is designed to exhaust your muscles and leave you gasping for air. Still, if you are in need of more, add another round of each. This is also a great workout to slip into a few minutes when you are pressed for time. Enjoy!ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-76119108221565010252011-11-16T04:51:00.001-08:002011-11-16T05:14:22.491-08:00Pushup Variations, Planks and More!By the end of this you might just have a pump in your chest, shoulders and triceps; not to mention your abdomen should be burning!<br />
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Do as many rounds as possible without stopping in between. For when you need to rest, keep it down to about 30 seconds. This isn't for speed, just keep moving. Beginners go for 2-3 rounds, intermediate and advanced aim for 4-6+<br />
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Warm-up: Joint rotations light walk, jog or jumprope. Get those shoulders warm for this one!<br />
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<b>Rocking Pushups: x5-10</b><br />
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Start in a regular pushup position, rock forward and straight back, extending and flexing the ankles to get the right distance.<br />
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Immediately go into:<br />
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<b>Downward Dog: x 5 seconds</b><br />
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Then go directly into:<br />
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<b>Hindu Pushups (Divebombers if you can) x5-10</b><br />
<b><br /></b><br />
Drop directly into:<br />
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<b>Inching Planks: x 10 seconds </b><br />
<b><br /></b><br />
Start in a plank on the elbows with palms flat in front of you. 'Inch' them farther and farther out until you have reached your maximum extension. Hold there.<br />
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Roll over to:<br />
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<b>Hip Bridge (Neck Bridge if you can) 3-5 x 5 seconds </b><br />
<b><br /></b><br />
Bridge the body off the floor, leaving hands on the ground for support. If possible, bridge all the way up on the head. Use a padded surface!<br />
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Finish with:<br />
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<b>Shoulder Stand Pushups: x 5-10</b><br />
<b><br /></b><br />
From the downward dog position, walk your feet towards your hands until you can lower your head through your hands and pushup. You will have the right position when the shoulders take most of the strain. Adjust your feet back to make it easier.<br />
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As with all routines, this is my personal, non-professional program. I performed this two days in a row and it was a <i>solid</i> routine. Scale the rounds and repetitions to your individual skill level. Push yourself but know your limits. Have fun!<br />
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Exercise pictures:<br />
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Hindu Pushups:<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://t2.gstatic.com/images?q=tbn:ANd9GcRYtaN4byQLo3UmOmJfE_myJWpwxBowOsjDx41HoBWF7NB0Yevr" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://t2.gstatic.com/images?q=tbn:ANd9GcRYtaN4byQLo3UmOmJfE_myJWpwxBowOsjDx41HoBWF7NB0Yevr" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">fightingarts.com</td></tr>
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<tr><td style="text-align: center;"><a href="http://t3.gstatic.com/images?q=tbn:ANd9GcRcpbDyEyvI8gDHiFqrNnRrRCqL4c9zBrQ_vAYl7h__9EPoN0ks" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://t3.gstatic.com/images?q=tbn:ANd9GcRcpbDyEyvI8gDHiFqrNnRrRCqL4c9zBrQ_vAYl7h__9EPoN0ks" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">from squidoo.com<br /><br /><br /><div style="text-align: left;">
Neck Bridge: (from leehayward.com)</div>
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<br />ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-36785401406347435822011-11-05T13:25:00.000-07:002011-11-14T09:02:40.582-08:00Body Weight Pistol Squats, Power Squats, and Core WorkSeeing how today is Saturday, a short intense workout seems in order. Notice I didn't say easy. I know you have better things to do today so let's get right to it.<br />
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Start off with a warm-up. As you know, I prefer joint rotations before anything else.<br />
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Start with the neck, look up and down ten times, then side to side, then circles if you like.<br />
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Now work rotate the arms at the shoulder, then at the elbow, and finally the wrists and fingers.<br />
Now move down to hip rotations, leg swings to the front and side, and then extension and flexion of the leg at the knee.<br />
Finish by rotating the ankles in both directions and get ready for a warm-up.<br />
<br />
<b>Warm-Up:</b><br />
<b><br /></b><br />
For this workout, start with <b>partial squats with arm swings</b>. As you squat about halfway to parallel, swing the arms back and let them swing forward as you stand up. <b>x25</b><br />
<b><br /></b><br />
<b>Then:</b><br />
<b><br /></b><br />
<b>Power Squats: </b>Place your hands at your shoulders as though you are holding an imaginary bar. Keep them there throughout the set. Use a slightly wider stance than normal for this squat, and a fast cadence. In other words, drop down fast, pause to eliminate inertia and drive up fast. <b>4-5</b> <b>x10, 20, or 30.</b><br />
<b><br /></b><br />
<b>*If you need to increase the difficulty, do Box Squats with this wide stance. See an example here:</b><br />
<b><a href="http://mosladder.hubpages.com/hub/Best-Bodyweight-Training-for-Legs">http://mosladder.hubpages.com/hub/Best-Bodyweight-Training-for-Legs</a></b><br />
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<b>Pistol Squats or Modified One-Legged Squats:</b> <b>3x5 or 5x3 (unless you can do more.)</b><br />
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If you can do an unassisted pistol squat, hats off to you. Performing this movement is a matter of balance, timing and strength and takes some practice. For those who are still working up to a full pistol, try these modifications:<br />
<br />
-Hold onto something. Preferable a set of rings, a TRX suspension trainer, or a countertop. Emphasize control as you lower yourself, contracting the abdominals forcefully to maintain balance.<br />
<br />
-Only go as far as you can. For some, a partial pistol will be an accomplishment. That's fine, go as low as you can, ( at least half the distance,) hold it for 3 seconds and stand up.<br />
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-Put the extended leg on a stool, chair or the edge of a bathtub. Now execute the pistol as low as you can go.<br />
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<b>Sliding Rollouts or Elephant Walk:</b><br />
<b><br /></b><br />
If you are an advanced trainee and have a suspension trainer, you can do these at different heights and the instability adds a challenge.Otherwise use a towel or a sock on either hand.<br />
<br />
Stand on a slippery surface such as smooth wooden floors, tile, or a finished garage floor.<br />
<br />
Bend straight down, place your hands on the floor and slide out until the body is straight and your arms are extended in front of you; like Superman.<br />
<br />
Now reverse the motion. Got it? Excellent. Do <b>3 sets x 6-12 (or whatever number you find challenging. For added resistance wear a weighted vest of backpack.)</b><br />
<b><br /></b><br />
If these are too difficult or you don't have a slippery surface. Perform the Elephant walk, which I describe at the end of this post: <a href="http://bodyweightdaily.blogspot.com/2011/08/bodyweight-workout-routine-whole-body.html">http://bodyweightdaily.blogspot.com/2011/08/bodyweight-workout-routine-whole-body.html</a><br />
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Use the same set and repetition instructions. Don't stop until your arms are shaking and your abs are burning!<br />
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This concludes today's workout. Hope you enjoyed it. Now go take a shower.<br />
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<a href="http://www.pntrs.com/t/Sj9KRUNIP0hLSkNIP0dKS0tC">a TRX suspension trainer</a>ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-56617583465405644242011-11-02T09:34:00.000-07:002011-11-02T09:47:40.793-07:00Pushup Variations and Partial Sit-UpsThe simple pushup and situp can be tweaked in so many ways it is ridiculous. But don't discount their effectiveness! Here is today's bodyweight workout, using only three simple exercises: The pushup, the sit-up and and the lunge. Of course, it isn't quite that simple! Read on, then get moving.<br />
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<b>Warm-Up:</b><br />
<b><br />
</b><br />
If you haven't done so, do joint rotations and some light jogging/fast running in place. Jumproping, shadow boxing and doing housework also count.<br />
<br />
Then do three to five rounds of the following circuit. Use excellent form as always:<br />
<br />
Flat Pushup x 25 (or 10 or 15. The last couple reps should be difficult.)<br />
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*<b>Remember: </b>The Pushup is most effective when the feet are elevated off the floor to make them level with your head. But if you don't do this, at least be sure the hands are below the shoulders, the body is straight and the gut is sucked in.<br />
<br />
+<br />
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<b>Partial Sit-Up:</b> x25 (or your level of difficulty.)<br />
<br />
I like partial sit-ups because they don't put as much strain on the lower back or force you to use your neck. If you can sit all the way up using only your core, do it. Otherwise, execute a sit-up to halfway, or the point when the tension is no longer on the abdominals.<br />
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<b>Iron Cross Jumps: </b>x 6-8<br />
<br />
Mark off an imaginary cross in your exercise space. You do this by extending your leg as far as you can to the front, back, left and right. This is the distance you will be jumping from the center of your cross.<br />
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<b>1 rep = jump forward & back to center, jump backwards and back to center, jump to one side and center, jump to the other side and center. </b><br />
<b><br />
</b><br />
Repeat this until you have 8 reps (more if you're legs aren't tired after that.)<br />
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Remember to work hard <i>and</i> smart. Push your limits but also, know them.<br />
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Have fun!<br />
<br />
***If you're ready for an advanced bodyweight workout that also integrates clubs, kettlebells and rings, look no further. Put together by the guru of bodyweight conditioning, Steve Maxwell, check out<br />
<a href="http://www.maxwellsc.com/store.cfm/cmd.asp?af=1362968">The Spartacus Workout</a>.ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-53505104071553251852011-09-07T10:43:00.000-07:002011-11-02T09:48:38.958-07:00Life, Exercise and the Pursuit of Six-Pack AbsIf you were expecting Bodyweight Daily to give you a daily workout, you were definitely let down last week. Chalk this up to the consequences (and benefits) of an author who writes his own material. Life called me away on other errands last week, and the lapse in Daily posts was the result of that. So let's get back on track!<br />
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Today you are going for a run of some kind. You don't like to run? No worries! There are several options for getting this part accomplished. Relax. But first, warm-up.<br />
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<b>Warm-up:</b><br />
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Joint Rotations. Neck, shoulders, arms, elbows, hips, legs, knees, ankles.<br />
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Partial bodyweight squats (halfway to parallel, I call them 1/4's) x20 + Full squat hold with arms overhead x 10 seconds. Rinse, repeat once.<br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-YHlPw-LUN50/Tmes4pZrYII/AAAAAAAAAMg/x-4Go4EEHRs/s1600/IMG_0411.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://1.bp.blogspot.com/-YHlPw-LUN50/Tmes4pZrYII/AAAAAAAAAMg/x-4Go4EEHRs/s200/IMG_0411.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Run 'em if you got 'em</td></tr>
</tbody></table><br />
Helicopter rotations: Arms straight out on either side. Rotate left, rotate right x20 total.<br />
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Then do the Good Morning stretch. Space feet about three to four feet apart, flatten back, reach down with both hands and try to flatten palms on the ground between your legs. 3 x 10 seconds.<br />
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<b>The Run:</b><br />
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If you run about as often as you flap your wings and fly, start off very slow. Shuffle run until you are warmed up and comfortable with the movement. Otherwise here are the requirements:<br />
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Beginners: 1 1/2 miles total, or approximately 20 minutes of continuous movement.<br />
Intermediate to Advanced: 2-4 miles or approximately 25-45 minutes of continuous movement.<br />
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Choose one of the options below, and execute the run in a slow jog (or walk if necessary)/fast run tempo. For example, if you are on a track, tick off one lap at a slow pace, then go moderate to fast for the next.<br />
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If you are using a treadmill, simply adjust the speed at regular intervals. Keep it consistent, if you are going to change every mile, do this the whole time. If you are going to do it every half mile, stick to that pattern.<br />
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<b>Options:</b><br />
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1. Beach, street, track, or trail run<br />
2. Treadmill run<br />
3. Stairs (In your office building, at home, at a stadium, it does not have to be a lot.)<br />
4. Fast walking or fast walking with periodic hills.<br />
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All fitness levels will complete their mileage using a slow and a moderate fast pace.<br />
All fitness levels rest 3-5 minutes after run and finish with:<br />
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Squat Jumps (Beginning and intermediate) 2-3x12-15, 30 seconds between sets OR:<br />
Deck Squat Jumps (Advanced) 3 x 15, 45 seconds between sets.<br />
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Stretch out after a brief rest and re-hydrate! As always, adjust the volume of work to fit your individual fitness level. Good luck!<br />
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<iframe frameborder="0" height="225" src="http://player.vimeo.com/video/6802915?title=0&byline=0&portrait=0" width="400"></iframe><br />
<a href="http://vimeo.com/6802915">Deck Squat Box Jump</a> from <a href="http://vimeo.com/crossfitnrg">CrossfitNRG</a> on <a href="http://vimeo.com/">Vimeo</a>.<br />
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In the above video, he uses a box, but all you need to do is jump in place.<br />
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If you think you're ready for a savage advanced bodyweight workout that integrates clubs and kettlebells as well, check out the new <a href="http://www.maxwellsc.com/store.cfm/cmd.asp?af=1362968">Spartacus Workout </a> from the guru of bodyweight training, Steve Maxwell.ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-22887504685292919792011-08-30T10:55:00.000-07:002011-08-30T10:55:51.322-07:00Bodyweight Mobility and Core Exercise RoutineToday is all about increasing mobility and strengthening the core, from the glutes and lumbar, to the abdominal wall and obliques. Beginners stick to the low number of sets, reps and timed rounds.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://t0.gstatic.com/images?q=tbn:ANd9GcTjQrLWgYSgFf5pTZy1TIT2H1jeuVONgaz5H4ChUZG_DXQ4H04v" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://t0.gstatic.com/images?q=tbn:ANd9GcTjQrLWgYSgFf5pTZy1TIT2H1jeuVONgaz5H4ChUZG_DXQ4H04v" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Good Morning-Just as effective without weight</td></tr>
</tbody></table><b>Warm-up:</b> <span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; clear: right; color: black; display: inline !important; margin-bottom: 1em; margin-left: 1em;"><a href="http://t1.gstatic.com/images?q=tbn:ANd9GcRBa95jJcoy0MqOH-RY1uY9Y45UJyBdaw5zqvh-G_4XM154yfY_Xg" imageanchor="1">-</a>Good mornings x 20 (Place hands behind neck or extend in front of you. Keep hamstrings and glutes tight as you bend to waist level and back up.)</span><br />
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-Bikram style Half Moon Pose: Right 10s, left 10s, backward 10s<br />
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<tr><td style="text-align: center;"><a href="http://t3.gstatic.com/images?q=tbn:ANd9GcTWG0xFXpEqxqev-Ubl5VuYyjLkdPGdtY9qF3IFD7NFi0wuNG6K8A" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="166" src="http://t3.gstatic.com/images?q=tbn:ANd9GcTWG0xFXpEqxqev-Ubl5VuYyjLkdPGdtY9qF3IFD7NFi0wuNG6K8A" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Half Moon Pose</td></tr>
</tbody></table><br />
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-Joint Rotations: Neck, shoulders, arms, hips, each leg, knee and ankle.<br />
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Then: Do 2, 3, or 4 rounds of the following; no rest between exercises; 1 minute between rounds.<br />
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<b>Cossack Squat + Full Squat Sit: </b>Sit for 5 seconds in each position, repeat 5-10 times.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://t2.gstatic.com/images?q=tbn:ANd9GcR8iLvXQQPxWX3WY7k9XdNKcuqJTf048aGviNqWzugKw76cOhYp" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="136" src="http://t2.gstatic.com/images?q=tbn:ANd9GcR8iLvXQQPxWX3WY7k9XdNKcuqJTf048aGviNqWzugKw76cOhYp" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You don't need the chains yet<br />
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</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://t1.gstatic.com/images?q=tbn:ANd9GcRBa95jJcoy0MqOH-RY1uY9Y45UJyBdaw5zqvh-G_4XM154yfY_Xg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://t1.gstatic.com/images?q=tbn:ANd9GcRBa95jJcoy0MqOH-RY1uY9Y45UJyBdaw5zqvh-G_4XM154yfY_Xg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Full squat sit, just like these guys</td></tr>
</tbody></table>Then:<br />
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<b>Birddog: </b>x 10-15 reps with 2-3 second pause in extended position. Start in pushup plank position, arms straight. Bend the right leg, then extend left arm while lifting right leg as high as you can. Switch sides and continue until you reach the required number of reps per side.<br />
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Go immediately to your right side and do:<br />
<b>Starfish</b>: On your side, push up onto side elbow, or side extended arm plank. While holding this position, lift the outside leg straight up and hold, like a 'starfish.' 5-10 reps with 3 seconds hold each rep.<br />
Switch sides to complete the exercise.<br />
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Then:<div><br />
</div><div><b>Straight Leg Sit-Ups:</b><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://t3.gstatic.com/images?q=tbn:ANd9GcTG7K1joZzoyIcWcXEadmGEbHY_Mr68Qp78NXE0iw9Jpf89yai7Yg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="181" src="http://t3.gstatic.com/images?q=tbn:ANd9GcTG7K1joZzoyIcWcXEadmGEbHY_Mr68Qp78NXE0iw9Jpf89yai7Yg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">On elbow, or extend the arm.<br />
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Lay flat, extend legs and arms, tighten your stomach and sit all the way up, continuing forward to stretch your arms towards your toes. Hold the stretch for three seconds, lay all the way back down and repeat.<br />
6, 10 or 15 reps.<br />
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Beginners/Intermediates can stop here, or continue to:<br />
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<b>Straight Leg Lifts to Reverse Crunch:</b> Lift straight legs together for leg lifts, bend knees at top of movement and squeeze knees towards chest. 3 seconds up and 3 down, repeat 10-20 times.<br />
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Push yourself, but don't go to the point of pain. Move slowly into new exercises and engage core at all times.</div></div>ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-6423251998809226452011-08-29T06:08:00.000-07:002011-08-29T07:44:20.043-07:00Bodyweight Workout Routine: Leg ProgressionsIf you are catching this on Monday, then a happy Monday to ya! If not, use this as day 1 for the week and follow along until Friday.<br />
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</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Let's get straight to it, today's bodyweight exercise program:</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Warm-up: Joint Rotations, from neck to ankles. Take it slow, let the body wake up. If you need a review of these exercises, visit: <a href="http://mosladder.hubpages.com/hub/Fast-Effective-Bodyweight-Workout">http://mosladder.hubpages.com/hub/Fast-Effective-Bodyweight-Workout</a><br />
Add easy standing torso rotations, arms out to sides. Then continue the warm-up with,</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Choose: Jumping Jacks x25, 1/4 Squats (only going halfway, not to parallel) x 30</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">If you are still not warmed up, repeat, do some shadow boxing, walking or maybe sun salutations until you are.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Then:</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Single Standing Rear Leg Raise: </b> A picture is worth a thousand words right, so:</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://t2.gstatic.com/images?q=tbn:ANd9GcQveTLpx4dfU-rUBe8zEwELaotzbi9S3p_vwMB7rcr4lfY4AjJdfQ" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://t2.gstatic.com/images?q=tbn:ANd9GcQveTLpx4dfU-rUBe8zEwELaotzbi9S3p_vwMB7rcr4lfY4AjJdfQ" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Single Arm-Single Leg Standing Raise</td></tr>
</tbody></table>Start standing at attention, tighten abs and your 'rooted' leg. Bend at the waist, extend one arm and one leg as you do. Bend to parallel, ideally with the leg at the same level as your waist. keep the moving leg and arm straight as you do. This works the hamstrings/glutes and lower back, as well as testing your balance.<br />
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Use both legs to complete this exercise, contracting the stationary one <i>and</i> the moving one.<br />
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2,3, or 4 sets x 5, 10 or 15 reps (depending on fitness level.) 5 second hold at top of movement on each rep. Steady reps, 2-3 seconds up and 2-3 down. 30 seconds rest between.<br />
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<b>Bodyweight Squats:</b> Simple; squat to parallel, hold 5 seconds, come back up. Do not lock out at top, keep tension throughout. 2,3, or 4 sets x 10,15, or 20 reps. 30 seconds rest between.<br />
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***Beginners can stop here, intermediate and advanced go to:<br />
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<b>Isometric Balance Hold/One Leg Squat: </b>Stand at attention, raise arms to shoulder level and lift one leg in front of you. Try to raise it to waist level and hold it there. The goal is to hold it for 30 seconds, but go for at least ten. If this is too easy, close your eyes.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://t2.gstatic.com/images?q=tbn:ANd9GcRfCVtdHSoHhlf1SH4h3Iiz_ABrIpsSNAD-p6BpWuZiIZ7znUw0RQ" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://t2.gstatic.com/images?q=tbn:ANd9GcRfCVtdHSoHhlf1SH4h3Iiz_ABrIpsSNAD-p6BpWuZiIZ7znUw0RQ" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Doing a weighted pistol at alkavadio.com</td></tr>
</tbody></table>Immediately execute a one-legged squat, If you can do a full pistol (all the way down,) do this x 5-10 reps.<br />
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If not, go as far down as you can, hold it for 3 seconds and repeat. 5-10 reps.<br />
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Another alternative is to put your leg behind you and squat down as far as possible. Again, hold for three seconds and repeat, 5-10 reps.<br />
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Depending on fitness level, complete entire sequence for 2, 3, or 4 sets of 10/30seconds+5-10 reps.<br />
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Finish with:<br />
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<b>Mountain Climbers:</b> 2, 3, or 4 sets of 30/30: 30 seconds work/30 seconds rest.<br />
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Don't forget to cool down with some stretching or more joint work. Good luck!<br />
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ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-32938828267741293372011-08-26T11:51:00.000-07:002011-08-26T11:51:54.740-07:00Bodyweight Workout Routine: The Simple Pushup Test and MoreToday's routine is dominated by the simple pushup. That is, body straight, hands flat and placed just outside of and under the shoulders; legs straight and resting on toes or balls of feet. Don't let the back sag and don't allow your butt to go up in the air. <br />
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Pushups may seem too simple and boring to bother with, but they are more complicated than you might think. Just a brief review; pushups work the pectorals, frontal deltoids, triceps. However, they also bring in the following muscles to stabilize the body: Lats, abdominal wall, obliques and to a lesser extent, the glutes.<br />
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Today is the day you get a great pushup workout while gauging your upper body strength. Depending on who you read, a woman under the age of 40 should be able to do at least 13 full pushups, while a man under 40 should be able to complete at least 40. Let's take that one step further. Complete as many pushups as you can in 3 minutes. Rest as needed but remember, the clock is ticking. <br />
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For women under 40, lets say this number should be at least 30. That's ten pushups a minute. If you can not complete this many in three minutes, your upper body needs more strength, or you need to lose weight. Why 30? Because the armed forces sets the minimum between 6 and 13 in 2 minutes. Here you have an extra minute and you are aiming at doing the best you can; not the minimum. Women can build strength just as easily as men, so aim to blow this number up!<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://t0.gstatic.com/images?q=tbn:ANd9GcQR7v6DthXs13TQV-eC54bw_9cqcTrUD9708XwmirvbR5cX7TQI" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="220" src="http://t0.gstatic.com/images?q=tbn:ANd9GcQR7v6DthXs13TQV-eC54bw_9cqcTrUD9708XwmirvbR5cX7TQI" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Perfect form in 'up' position</td></tr>
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For men under the age of 50, the number is going to 55. This is a solid number of pushups to accomplish in good form in this time span. If you can do more, congratulations! Keep going until you hit the 3 minute mark. If you cannot complete 55 in 3 minutes, keep working on your upper body strength, and/or lose some weight.<br />
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Therefore, today's workout:<br />
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Sun Salutations to warm up x 10.<br />
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Pushup Test: As many as you can in good form in 3 minutes. Rest as needed, but go for your max!<br />
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Then:<br />
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Isometric Pushup Holds on Fists: (use a towel or pillow if needed. Encourages stronger wrists.) <br />
Do 3 rounds of 10, 20, or 45 seconds depending on your fitness level. Focus on maintaining perfect plank form with extended or bent arms. Start the first half of your time in the 'up' position, do the second half in the 'down' position. Do not let your chest hit the floor!<br />
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" 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" width="225" /></a></div><br />
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Good Luck!ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0tag:blogger.com,1999:blog-4869169920623023489.post-69837318348674312502011-08-25T11:41:00.000-07:002011-08-25T20:36:11.479-07:00Bodyweight Workout Routine: Whole Body ConditioningThis bodyweight workout is intended to get your metabolism pumping, your heart rate up and multiple muscle groups activated. Warm-up thoroughly with a slow and easy version of the intervals here, or do joint rotations and sun salutations for a few minutes. <br />
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For instruction on these warm-ups, click here: <a href="http://mosladder.hubpages.com/hub/Fast-Effective-Bodyweight-Workout"></a><br />
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Follow these general guidelines based on your individual fitness level: <br />
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<b>-Beginners</b> (little or no regular exercise, otherwise healthy.) 2 rounds, resting longer between exercises if necessary.<br />
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<b>-Intermediate</b> (some regular exercise, regular exposure to strenuous exercise.) 3 rounds minimum, rest longer between <i>intervals</i> if necessary, don't stop between exercises.<br />
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<b>-Advanced</b> (regular exercise routine. Comfortable with high intensity.) Up to 5 rounds, all-out intensity; bonus exercises when available.<br />
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Perform the following without stopping (lower reps generally for beginner level.)<br />
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-<b>Swinging Arms Bodyweight Squats:</b> (Swing arms back behind you as you squat down, swing them up explosively as you squat up. ) 12-20 reps<br />
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-<b>Burpees (jumping)</b> Drop to pushup position, execute pushup, shoot up to squat, perform jump squat, repeat. 6-10 reps.<br />
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-<b>Elephant Walk:</b> Stand with feet inside shoulder width, hands on floor, arms extended. Walk hands out as far as possible. Goal is to end up in 'Superman' position. 6-10 reps.<br />
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Beginners can stop with these three exercises. Intermediate and advanced, add a fourth and fifth exercise immediately following the Elephant Walk, from fully extended position, go to:<br />
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<b>-Elbow Plank: </b> Start in center, 10 seconds, switch to left, 10 seconds, switch to right, 10 seconds. Then,<br />
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-<b>Elbow Crawl</b> 10-20 seconds forward, 10-20 seconds backward.(Keep butt down. In this version, using only your upper body to pull yourself forward, legs dragging behind.)<br />
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If you can not get into full Superman position in the Elephant Walk, go as far as possible. Alternatively you can use a Power Wheel, like the SKLZ from Dick's Sporting Goods (try the <a href="http://www.pntrac.com/t/RUBFR0tGSUBJTEtESUBHSUhHQw">50% off Shop</a><img border="0" height="1" src="http://www.pntrac.com/i/RUBFR0tGSUBJTEtESUBHSUhHQw" width="1" /> here) for a smoother version of this exercise (but not easier. You can ) Need to know how to do any of these exercises? See the references below:<br />
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<b>Burpees</b><br />
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<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/mxrFducMgYQ" width="480"></iframe><br />
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<b>Elephant Walk</b><br />
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<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/QKHbQHPyzsw" width="480"></iframe><br />
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Want to see more drills from Steve Maxwell? click here: <br />
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<a href="http://www.maxwellsc.com/cmd.asp?af=1362968">Steve Maxwell Bodyweight Training DVD's</a><br />
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ChrisMohttp://www.blogger.com/profile/08256861940241239548noreply@blogger.com0