I say, forget the infomercial products. I’ve come up with 8 things you absolutely need in order to design the perfect home fitness program:

#1: Minimal Equipment Necessary - This flies in the face of all those infomercial marketers. The idea is to make things easy for you, not complicate things. Who has room for bulky fitness equipment? How many treadmills and bowflex’s have been stored away in the garage, never to be used? In reality what you need is something that you can just get up out of bed, and go at it right there in your bedroom. You can’t do that with an expensive, noisy machine (no matter what those infomercials tell you).

#2: Extremely Portable - Lets say tomorrow you have to go to a business meeting, or a seminar of some sort. You’ll be away from the home for at least a week. Does that mean you shouldn’t workout for a week? Most people who’ve purchased a home fitness product have no idea how to workout if they are away from that product. Don’t rely on some product to give you a great workout, learn to use your own bodyweight. It’s the most portable piece of equipment you’ll never have to purchase (like that play on words, don’t you?).

#3: Can Be Performed Within Minimal Time - If I don’t have time to go to a gym, what makes you think I have time to exercise for 1-2 hours a day at home? Nope, I need something that lasts under an hour. I need to be in and out as quickly as possible. My workouts need to revolve around my lifestyle, not the other way around. I’m not some hardcore bodybuilder who needs to stay in the gym for 3 hoursever day in order to get the right “pump.”

#4: Must be Fun - I’m not going to stick to a program if it’s not fun. Why is it that most people give up a program after a few weeks? It’s because it’s boring. Steady state cardio and lifting weights is pretty boring. Hell, even bodyweight training can get kind of boring after a while. So how do you solve it? You challenge yourself. A workout program needs toconsistently be different in the way it pushes you. If you keep doing the same thing over and over, mentally you’ll just wonder, “Why am I even doing this boring thing?” In short, it’sdemotivating.

#5: Results Must come Quickly - I don’t have the rest of my life to get into shape. I want to get in shape within a few months. And if I don’t then there’s absolutely not point in sticking to my program. Once again, a lack of results is not onlydemotivating , but it’s pointless. You need to see results within the first week, even if it’s half a pound to keep your going. If you start a program, and don’t see any results after the first week, either you’re doing something wrong, or the program sucks.

#6: Workouts Must Boost Metabolism - Fat loss isn’t about how many calories you burn during exercise. It’s all about how many calories you burn after working out. The calories you burn while at rest is known as your resting metabolic rate. And so the key to fat loss is to boost your metabolic rate. A metabolism boosting workout must be high intensity in nature. The fat burning zone and steady state cardio does nothing for boosting your metabolism.

#7: No More Boring Cardio - If you tell me to purchase a treadmill to burn fat, I’m going slap you in the face (not really, because I don’t want to get sued). But seriously, please don’t even talk about cardio. I hate it because it’s boring and slows down my metabolism. What did I just say about boring workouts and metabolism? Boring workouts aredemoralizing. I need something I can stick to. Something that’s fun and challenging. Ok, now I’m repeating myself, but you get the point.

#8: Scientific Evidence - We can’t ignore the science. Science is important. I want to see some practical studies of people who’ve gone through certain types of workouts that have helped them drop fat and build muscle mass. I don’t want to be the guinea pig. I don’t have time or patience for that. Show me the real evidence that a home fitness workout actually works and has science to back it up. Only then will Itry it.

Yup, so these are the 8 main points I look at before starting any sort of home fitness workout. After reviewing these 8 points, I was really convinced that CraigBallantyne’s Turbulence Training was a good fit for me. So, I purchased the eBook and tried the workouts. Here is what I think about the program.Similar Posts:

• Discussion of the Week: What is the Best Piece of Equipment you have Purchased?
• Ignite Your Metabolism With an Interval Training Workout
• 2 Important Principles of an Effective Bodyweight Workout
• 10 YouTube Videos to Help you Create the Ultimate Home Gym
• You Don’t Need a Pullup Bar to Perform Perfect Pullups

There are many ways of losing weight out there - calorie counting, steady state cardio, ketogenic diets - just to name a few. But not one of these methods take into account one of the most important attributes of weight loss - boosting your metabolic rate.

Your resting metabolic rate measures the amount of calories that you burn at rest. So it doesn’t really matter how many calories you burn during a particular workout. What matters is how many calories you burn throughout the day.

People who are naturally lean burn an enormous amount of calories per day without exercising because they have really fast metabolic rates. You are probably fat, because genetically you have a very slow metabolic rate.

What is Interval Training?

One of the best ways to boost your resting metabolic rate is to perform high intensity interval training. Interval training is where you alternate between periods of high intensity exercise and periods of low intensity exercise.

In order to develop an interval training workout, all you need to do is choose an activity, an interval time frame, and rest time frame. For example, lets say I choose sprinting. I can perform sprints for 30 seconds, followed by 30 seconds of rest or slow jogging.

Combine high intensity interval training with Dumbbell and Bodyweight Superset workouts and you’ll do wonders for you metabolism!

Take your Metabolism into Overdrive by Combining Intervals, Dumbbells, and Bodyweight Training

• Turbulence Training is a Fat Loss system which combines Unique Superset Circuits with High Intensity Interval Cardio to help you Drop Fat and Build Muscle at the Same Time. There are a variety of in-home programs for beginners,intermediate, and advanced trainees which include both dumbbells and bodyweight exercises.
• If you purchase the deluxe version, you can also get the additional bodyweight-only workouts for fat loss. Author Craig Ballantyne has also developed a number of Gender-Specific programs which you may want to check out, as well as a comprehensive nutrition guide.
• The Basic version sells for just $39.95, while the Deluxe Version is $97.00.

Click here for more information.

Similar Posts:

• 3 Methods to Make Your Bodyweight Training More Intense
• Increase your Metabolism
• 2 Tips on How to Design Incredible Interval Training Programs
• Three Simple Principles for Easy Fat Loss
• 7 Ways to Burn More Fat with Bodyweight Training

Is your Bodyweight Training becoming a little STALE? The following are some high intensity methods that are guaranteed to “spice up” your workouts:

Method #1: Ascending PHA Reps

Ascending Reps are where the repetitions gradually increase after each set. PHA is where you alternate between an upper body and lower body exercise. Ascending PHA Reps are where you alternate between an upper body and lower body exercise, but after each set, the repetitions increase slightly.

Method #2: Intervals with the Dice Method

Interval training is where you alternate between periods of high intensity exercise and periods of low intensity exercise. The Dice Method is where you use dice todetermine your sets, reps, and exercise selection for a workout.

The Interval Dice Method is where you choose your intervals, number of exercises, and rest intervals with the dice method. For example, lets you roll a die three times and come up with 3-6-2. This means than you intervals will last 30 seconds (3×10). You will perform 6 exercises, and rest 20 seconds (2×10) between each exercise.

You can assign your own rules to the dice method of training. All this method does is give you a simple, randomized approach to fitness.

Method #3: Interval Up and Down or Random Pyramids

There’s two ways to perform this: with a partner, or with an interval timer.

If you are training with a partner, ask them to keep their eye on a stop watch as you perform the workout. With the up and down scheme, you start off with a 10 second interval, and gradually move up to 60 seconds. Then, go back down to 10 seconds.

With random intervals, you have your friend determine how long you will stay within an interval. But the intervals must be between 20 and 60 seconds.

If you do not have a training partner, you can use an interval time. I have not come across any sophisticated interval timer that allows you to perform an up and down interval scheme. However, if you go to speedbagforum.com/timer, you’ll find a feature that allows you to perform randomized intervals.

Make your Bodyweight Training even More Intense…by Combining it with Dumbbells

• Turbulence Training is a Fat Loss system which combines Unique Superset Circuits with High Intensity Interval Cardio to help you Drop Fat and Build Muscle at the Same Time. There are a variety of in-home programs for beginners,intermediate, and advanced trainees which include both dumbbells and bodyweight exercises.
• If you purchase the deluxe version, you can also get the additional bodyweight-only workouts for fat loss. Author Craig Ballantyne has also developed a number of Gender-Specific programs which you may want to check out, as well as a comprehensive nutrition guide.
• The Basic version sells for just $39.95, while the Deluxe Version is $97.00.

Click here for more information.

Similar Posts:

• 5 Methods to Help You Gain Muscle and Lose Fat With Bodyweight Training
• Ignite Your Metabolism With an Interval Training Workout
• 2 Tips on How to Design Incredible Interval Training Programs
• Interval Training with Burpees
• Burpees: The Most Intense Bodyweight Exercise?

Consideration #1: To Train, or Not to Train like a Bodybuilder

Let me tell you something. I trained like a bodybuilder for 6 months straight at my University gym. All I got was a bloated stomach, and slow muscle fibers. Coming from a martial arts background, I want to be fast and lean, not big and slow. So, this is the first decision you need to make. Bodybuilders are good at one thing: building muscle. But it comes with a price. All those isolation movements are going to confuse your body. It’s going go from “athletic” mode to “aesthetic” mode. Your body adapts to the way you train it. It you train it solely to look good, then it’ll just look good. If you train it to be athletic, it’ll only be athletic. Now, there are a ton of athletes who have the perfect mix of size and athleticism, but these guys are not a)bodybuilders, and b) not as big as bodybuilders.

Consideration #2: To Release, or Not to Release Testosterone

I’m not a scientist, but one thing I know for sure is that Testosterone is a crucial factor in muscle building. Our society is anti-Testosterone, with all it’s sugar laden sweets, and high-carb fast food greasy cheap but unhealthy food offerings. The first step is to eat healthy. Eat as healthy as possible. If you like junk food, remember that it comes with a price. And for you young guys out there, you’re not indestructible! We’re seeing just how unhealthy young guys are, especially with this insane childhood obesity epidemic. But, I’m guessing most of you reading this have your nutrition in order. If your workouts last more than 45 minutes, then yeah, you’re killing your Testosterone levels. Bodybuilders can afford to train for 2 hours a day because of all the juicin’ they’re doing.

Consideration #3: To Switch, or Not to Switch up your Workouts

I get emails all the time which start like this, “I’ve been doing the following workout for 6 weeks now, and I just hit a plateau.” Well then, switch it up! It’s time for something new! You can’t expect to keep doing the same thing over and over again and expect different results! Now when I talk about switching things up, I’m talking about REALLY switching things up. If you were doing 3 rounds of 10 repetitions of a circuit. Go ahead and do 10 rounds of 3 reps per exercise. Yeah, you’ll be lifting a lot heavier, or will be performing more difficult bodyweight exercises. Also, switch up your frequency. If you’ve been doing 3 days, 45 minutes a day, try 6 days, 20 minutes a day. If you’ve been lifting heavy, then lift light. I can keep going on an on and on with this, but you get the point.

Consideration #4: To Buy, or Not to Buy Supplements

I hate supplements. I hate medications. I hate pills, period. I always tell people, look at the word SUPPLEMENTS. Supplements are a SUPPLEMENT to your diet and training. They are to help, not to replace a sound diet and training. But no, high school, college, and most adults won’t listen. They’ll go to GNC or Vitamin Shoppe, drop $100 to a grand on expensive supplements, and will just sit there, take their creatine, go to the gym, lift some weights, talk to their friends, check out the hot girl in the corner, think about approaching her, but then decide not to, and they’ll go home. After a few weeks, they get their credit card in the mail for all the supplements they bought, and nothing to show for it. Take my advice - stay away from it. But in the end, the decision is yours. If you have everything else in order, maybe supplements will help you.

Consideration #5: To Write, or Not to Write a Program

I still come across some people, even my training partners, who don’t have a solid plan. I have really random workouts, but I still have a plan. I still know where I want to be, and what I want to do on a daily basis. The problem with just going into your backyard or home gym and doing whatever you feel like is that what you feel like is what you’re good at. I suck at upright rows, so I’m going to do them. I suck at pull ups, so I’m going to do them. That’s how training works, and that’s how you make progress. Figure out your weaknesses, develop a plan around them and go and do it. Another draw back of not having a plan is that you waste a lot of time figuring out what to do.

Consideration #6: To Eat, or Not to Eat a Lot

I’m afraid of food. I’ll be very honest. I’m afraid of food because I’ve struggled with my weight all my life. I need to remind myself, force myself to eat everyday to maintain my caloric intake, because if I under eat, I get fat. Isn’t that funny? Genetics is a really annoying thing, but it works the other way for most people. If you have a super fast metabolism, or if you have a high activity level, then you NEED to eat, or else you’ll shrink and look like a skeleton, seriously. Even if you have to eat 5 plates of pasta and 29 fig newtons (I do not recommend this diet, I’m just trying to be funny), then do it (once again, don’t do it. This is just an example). The point is, if you’re not gaining weight, then you’re not eating enough.

Recommended Products to Help you Build Muscle with Minimal Equipment:

Superior Dumbbell Workout

• Superior Dumbbell Workout is a manual which teaches you how to use Dumbbells to improve your health and fitness.

• The eBook features not only exercise descriptions, but also teaches you how to develop your own effective training programs.

• If you purchase the Combo Pack, you can also get two other eBooks which Author Coach Eddie Lomax sells separately: “Extreme Dumbbell Fitness,” and “Gladiator Body Workout.”

• The Basic version sells for just $19.95. The value of the Combo Pack is $73.95 but coach is giving it to you for just $47.00.

Click here for more information

Extreme Dumbbell Fitness

• Extreme Dumbbell Fitness features workouts that focus on a variety of training goals. The idea is to rotate through these workouts for complete fitness

• The eBook features not only exercise descriptions, and full workout routines, but also teaches you how to develop your own effective training programs.

• If you purchase the Combo Pack, you can also get two other eBooks which Author Coach Eddie Lomax sells separately: “Superior Dumbbell Workout,” and “Gladiator Body Workout.”

• The Basic version sells for just $19.95. The value of the Combo Pack is $73.95 but coach is giving it to you for just $47.00.

Click here for more information

Athletic Body Workout

• Athletic Body Workout combines Dumbbell, Bodyweight, and Barbell training to develop an athletic and aesthetically pleasing physique.

• The eBook features not only exercise descriptions, but also teaches you how to develop your own effective training programs.

• If you purchase the Combo Pack, you can also get two other eBooks which Author Coach Eddie Lomax sells separately: “Superior Dumbbell Workout,” and “Workout Without Weights.” Coach is also throwing in a free guide on how to combine the principles from all three eBooks.

• The Basic version sells for just $19.95, and the Combo Pack is just $39.95.

Click here for more information

Similar Posts:

• Home Training With Dumbbells and Bodyweight
• 6 Mistakes From a Bodyweight Training Addict
• A Simple Primer on the Shah Training Methodology
• Use the Basics to Put on Muscle
• 2 Athletic Bodyweight and Dumbbell Workouts For an Effective Fitness Program

Train with your Bodyweight the Right Way:

• Workout Without Weights is a manual which teaches you how to use your bodyweight to improve your health and fitness. The eBook features not only exercise descriptions, but also teaches you how to develop your own effective training programs
• If you purchase the Combo Pack, you can also get another eBook which Author Coach Eddie Lomax sells separately: “Ultimate Gymless Workout.” In addition, you will receive the Combo Calisthenic Audio Workout bonus, which is currently not for sale on the market.
• The Basic version sells for just $19.95. The value of the Combo Pack is $73.95 but coach is giving it to you for just $47.00.

Click here for more information.

Similar Posts:

• Home Training With Dumbbells and Bodyweight
• 6 Major Considerations You Need to Take Before Setting Up Muscle Building Workouts
• 4 Methods for Strength Training without Weights
• My Take on the Warrior Diet
• Workout Without Weights: Use The Gym You Were Born With

Hindu Squats - Tighten up your hips with this variation of the bodyweight squat. The main difference between a hindu squat and a bodyweight squat is that with the hindu squat you will be balancing on your toes as you go down. This gives you a deeper bend and greater hip activation than the regular squat. This movement is to be done as quickly as possible.

Dumbbell Clean - Here is a great hip and hamstring movement that also works your lower back, shoulders, and arms. Stand shoulder width apart, holding a dumbbell between your legs with one hand. Bend slightly with your knees and keep your back straight. Shrug with your shoulders as you straighten your legs out. Come up on your toes as you use momentum to move the dumbbell up towards you shoulders. When the dumbbell is close to your shoulder, twist your wrist and get your hand under the dumbbell.

More Exercises for Home Training with Dumbbells and Bodyweight:

• Gladiator Body Workout is an Athletic Fitness system which combines Dumbbell and Bodyweight exercises along with interval training to help you Drop Fat, Build Lean Muscle Mass, Get Stronger, and Improve Athletic Performance.
• If you purchase the Combo Pack, you can also get two other eBooks which Author Coach Eddie Lomax sells separately: “Ultimate Gymless Workout” and “Extreme Dumbbell Fitness.” When you include all the workouts in all three systems, you’ll get literally months worth of fitness programming.
• The Basic version sells for just $27. Each separate eBook in the Combo Pack sell for $27 but coach is giving them to you for just $49.00.

Similar Posts:

• 6 Mistakes From a Bodyweight Training Addict
• 6 Major Considerations You Need to Take Before Setting Up Muscle Building Workouts
• For Effective Lower Body Training, Use These 5 Bodyweight and Dumbbell Exercises in Your Programs
• 3 Ab Exercise for Beginners
• Training with Limited Time

Why are so many people NOT performing Interval Training? Is it because it’s too hard? People walk around claiming that they don’t have any time or equipment to workout, but I tell them about Tabata or Interval Training, they look at me like I’m crazy.

“4 minutes? How can you get an intense workout in 4 minutes? You need to be on a treadmill for at least 20 minutes to get into the fat burning zone.”

First of all, let me tell you that I personally don’t like the fat burning zone. It has it’s merits, but it’s just ANOTHER way to drop fat. I’m not going to bash it. Hey, it’s obviously worked for many people in the past.

But, my main issue is that it just takes way too long. Instead, I want my heart rate to go wild - maybe 65-75% of my total heart rate. I want to be in a pool of sweat after my workouts. But MOST IMPORTANTLY  I want my training to be FAST, because I have a life to live.

Yesterday I gave you some tips on how to take your interval training to the next level. But today, we’re actually going to step it back a notch. I forgot to talk about how to design a basic and effective interval training workout.

Tip 1 - How Much Time do you Have?

Do you have 10 minutes, 20 minutes, or 30 minutes to work out before you head off to work? Unlike the traditional set/rep scheme, with interval training you can design your workouts based on how much time you have.

Tip 2 - How many Exercises will you Perform?

I like to stick to three basic exercises - one upper body push, one upper body pull, and one lower body exercise. That’s all you really need for an effective full body bodyweight workout. But if you want, you can add in an abdominal exercise.

Tip 3 - How long do you want the Intervals to Last?

An interval can last anywhere from 20 to 60 seconds. 20 Seconds will give you more of a strength and conditioning workout, while an interval closer to 60 seconds will stress more endurance. However, any interval scheme will prove to be a difficult workout.

Putting it All Together

Lets assume you have 10 minutes to workout. You chose 3 exercises, with 40 second intervals. I will also rest 20 seconds after each set. Here is what a sample workout would look like:

3 rounds of:

• Pushups, 40 seconds
• 20 Seconds Rest
• Pullups, 40 seconds
• 20 Seconds Rest
• Bodyweight Squat, 40 seconds
• 20 Seconds Rest

This workout will last 9 minutes, giving you an extra minute for further rest. Do you see how easy it is to develop a simple interval training workout?

One of the best programs out there that features some really great high intensity interval training workouts is Coach Eddie Lomax’s Gladiator Body Workout. The Gladiator Body Workout effectively combines dumbbell and bodyweight exercises into a variety of high intensity routines. Check it out here. Similar Posts:

• 2 Tips on How to Design Incredible Interval Training Programs
• 15 Minute Bodyweight Workout
• Ignite Your Metabolism With an Interval Training Workout
• Tabata Training: The Complete Guide from Intensity to Insanity
• 2 High Intensity Training Methods for Beginners to Help you Design Body Weight Workouts You Can Do Anywhere

We live in a fast paced world, and so your workouts need to be fast paced. Interval training is a system where you alternate between periods of high intensity training and periods of low intensity training.

Interval Training is clearly one of the best ways to drop fat and to shorten your workouts. Gone are the days where you performed a set, then rested 2-3 minutes before moving onto the next set.

The great thing about interval training is that you an use almost any single activity in an interval scheme. The most common are sprint intervals. For example, you can perform all-out sprints for 30 seconds followed by a steady jog for another 30 seconds.

Variations to Interval Training

But, what if you’ve been doing interval’s for quite some time and you’re just bored of doing the same kind of interval schemes. Or maybe you’re not necessarily bored, but need a change of pace?

One thing you can do is organize a handful of exercises into interval circuits. In other words, choose 4-6 exercises, and instead of assigning repetitions to them, assign a short time frame.

The following is a sample template:

3 rounds of:

• Pushup Variation, 30 Seconds
• 15 Seconds Rest
• Pullup Variation, 30 Seconds
• 15 Seconds Rest
• Squat/Lower Body Exercise, 30 Seconds
• 15 Seconds Rest
• Abdominal/Core Exercise, 30 Seconds
• 15 Seconds Rest

Another method to use is to perform Interval Supersets. This is exactly what it sounds like. Instead of resting after each exercise, rest after two exercises. Here is a great template to use:

5 rounds of:

• Upper Body Exercise, 30 seconds
• Lower Body/Core Exercise, 30 seconds
• Rest Interval 30 seconds

Try out these interval variations and let me know what you think.Similar Posts:

• 3 Basic tips on How to Design Incredible Interval Training Workouts
• Burpees: The Most Intense Bodyweight Exercise?
• Supersets Training with Dive Bombers and Kettlebell Snatches
• Interval Training with Burpees
• Tabata Training: The Complete Guide from Intensity to Insanity

We all want a really nice, athletic body. No? The majority of people out there don’t want to be really big like bodybuilders, or thin and lanky like runners. We want to look like sprinters, hockey players, martial artists, and basketball players.

These athletes have the perfect blend of mass and cuts. The best way to achieve this level of fitness is to combine bodyweight and dumbbell exercises into high intensity circuits. The following are two sample workouts you can start using right now:

Workout One

3 rounds of:

• Parallel Squats, 10 reps
• Dumbbell Push Press, 5 reps
• Parallel Squats, 20 reps
• Dumbbell Push Press, 10 reps
• Parallel Squats, 30 reps
• Dumbbell Push Press, 15 reps

Try to move quickly between each exercise. Perform 3 total rounds. Time the entire workout, and strive to complete the workout at a faster time the next time you perform this workout.

Workout Two

10 rounds of:

• 1 1/2 Chinups, 3 reps
• Burpees, 6 reps
• Dumbbell Snatch, 9 reps

Perform this workout as a circuit and move through each exercise as quickly as possible. Time the entire workout, and strive to complete it faster the next time you perform the workout.

The key to being successful with bodyweight and dumbbell training is to choose the right exercises, and the right intensity methods. The first workout uses the ladder training method, and the second one uses Trisets. There are at least a dozen other high intensity methods to choose from.

When it comes to choosing the right exercises, you want to focus on compound, whole body exercises that work multiple muscle groups at once. As you can see, there are no isolation exercises in either of the two workouts. This is because in order to put on maximum muscle and drop lots of fat, you need to focus on basic whole body movements that burn a ton of calories and engage a lot of muscle at once.

After you complete these two exercises, you will realize the potency of combining dumbbell and bodyweight exercises. One of the best programs I have come across which effectively combine these two training methods is the Gladiator Body Workout. Find out more about the Gladiator Body Workout here. Similar Posts:

• Three Free Beginner Bodyweight and Dumbbell Workouts For Improved Health
• Advanced Workout Program - 3 Dumbbell and Bodyweight Workouts For Superior Fitness
• Two Important Tips to Help You Design an Intense Dumbbell Program
• 6 Beginners Workouts to Help You Sculpt an Incredible Body with Bodyweight Training
• Tabata Training: The Complete Guide from Intensity to Insanity

Are you overweight? No? Just checking because if you don’t have at least 20 pounds of fat to lose then you probably shouldn’t be reading this article. I’m going to show you a really simple bodyweight workout you can perform in the comfort of your own home:

First, let me show you how to perform each exercise:

Jumping Pullups

1. Grab a pullup bar with a palms facing away with you grip.
2. The goal here is to use a jump to boost yourself up, then complete the movement by pulling yourself as high as possible. Ideally you want to clear the bar with your chin.
3. So lets say you jump up, and are able to cover 50% of the distance between your chin and the bar.
4. From here on, pull yourself as much as you can . Even if you cover an extra inch distance by pulling, you’re still completely the movement correctly.
5. You’ll gradually become stronger and be able to perform full jumping pullups.

Wall Pushups

1. Place your hands on a sturdy wall.
2. Stand so that your arms are fully straight.
3. Lean towards the wall until your nose is just an inch away from the wall
4. Push your body back to starting position.

Body Swings

1. Stand with your back straight, feet slightly wider than shoulder width apart, and your arms extended overhead.
2. Slowly squat down as if you were about sit down on a chair.
3. As you do this, swing your arms while keeping them straight, towards the ground.
4. The key is to be in a “chair squat” position (you can even practice by placing a chair behind you and stopping the movement when your hips touch the chair).
5. Bend by the waist and leg your hands fall between your feet.
6. Swing your arms back to starting position while straightening your body back out.
7. This is a “swinging” movement.

Double Crunch

1. Lay down with your back on the floor.
2. Place your hands behind your head for support.
3. Make sure your head and shoulders are off the floor.
4. Maintain slight tension on the abdominals.
5. Bend your knees and raise your feet off the ground.
6. Perform a crunch by squeezing your abdominals and letting your upper back come slightly off the floor.
7. At the same time, bring your knee towards your chest.
8. Return to starting position.
9. Make sure your head and feet never touch the floor.

Now, here’s the workout:

3 rounds of:

• Jumping Pullups, 5 reps
• Body Swings, 10 reps
• Double Crunch, 15 reps
• Wall Pushups, 20 reps
• 60 Seconds rest

Perform all the repetitions for each exercise before moving onto the next one. Perform all the exercises back to back, and rest 60 seconds after all exercises are complete. This is one circuit. Repeat for two more circuits. You may want to time each workout to keep track of your progress.

For more bodyweight exercises and intense bodyweight workouts, download my free bodyweight manual here.Similar Posts:

• 6 Beginner Bodyweight Exercises For a Strong Upper Body
• 3 Ab Exercise for Beginners
• Intermediate Bodyweight Workout For College Students Who Are Too Lazy to Get to the Gym
• For Effective Lower Body Training, Use These 5 Bodyweight and Dumbbell Exercises in Your Programs
• 6 Beginners Workouts to Help You Sculpt an Incredible Body with Bodyweight Training