Want to not only get stronger but also become more metabolically fit? The faster your metabolism runs on a day to day basis, the easier it’ll be to shed any extra fat you’re carrying around. And, there’s no better way to ramp up your metabolism than with this 10-10-10 workout program. This program utilizes a series of key bodyweight exercises to create a full body workout that you can do anywhere. Bodyweight exercises are great as anyone can do them, they’ll hit multiple muscle groups at once, and they’re often less taxing on the joints than heavy weighted exercises. This means you may experience a lower risk of injury long term. And, bodyweight exercises are great for boosting your ability and coordination, both of which any good athlete needs to possess. Let me share with you how to structure this 10-10-10 metabolic workout and the exercises you’ll be doing. Your 10-10-10 Bodyweight Metabolic Workout This workout session is going to last just 10 minutes, so it’s quick to fit into your day, but make no mistake, it’s not going to be easy. You’ll be moving the entire 10 minutes, giving you the cardiovascular boost you’re looking for while ensuring you torch calories quickly. For this workout, you’ll be doing 10 exercises, for 10 reps each, one after another. This keeps going until the 10 minutes are up. Remember to keep proper form throughout, stopping if you move out of good form and picking back up immediately as soon as possible. It’ll help if you remember to breathe while doing this. This will ensure sufficient oxygen is getting into those muscle tissues, reducing the chances that you experience that intense muscle burn that so often results in fatigue and you stopping short of completion. The Exercise Line-Up Now that you know how to perform this workout, let’s get to the ten power movements you’ll be doing. Push-Ups Begin on all fours, with the hands positioned just below the shoulders, core tight. Slowly bend the elbows as you lower the body down until the sternum is just about touching the floor. Pause and then press directly back up. Note your hips should not dip or rise up as you perform this exercise. Bodyweight Squat Stand in an upright position with the hands clasped directly in front of the body. Bend the knees as you lower yourself down as low as you can go, keeping the upper body upright at all times. Press back up to complete the rep. X-Body Mountain Climber Position yourself on all fours, hands just beneath the shoulders with the elbows straight. Now swivel the hips, bending one knee and crossing it under the body to the opposing side. Once you’re as far as you can twist, return back to the starting position and simultaneously, begin crossing the opposite knee, repeating the movement to the other side. Keep doing this until all reps are complete. Note that one rep constitutes a cross of both legs across the body. Burpees Bend down so that your hands are positioned on the floor, the legs in a squat position. Balancing your weight on your hands, kick the legs back out behind you, landing the toes on the floor. You should be in a push-up position. Upon reaching this position, drive the legs back underneath you and then press up off the floor, reaching as high as possible with the hands. Rebound up off the ground, land back down in the squat position and then repeat the movement again. Lying Leg Raises Position yourself back down on the floor with the legs raised up so they are at a 90 degree angle with the hips. Keeping the core tight, slowly lower the legs down towards the ground, ensuring the lower back does not rise up off the ground. Once you get as low as you can go, pause and then reverse directions to complete the rep. Renegade Rows Get on all fours, balancing on the hands which are placed directly beneath the shoulders, elbows straight. The core should be tight with the back straight. Once balanced, pull one arm back behind you, bending the elbow as you do and trying to get the elbow to touch the ceiling. Once you’ve moved it as far as it will comfortably go, position the hand back on the ground and repeat to the other side. Continue on alternating until 10 reps on each side have been completed. Jumping Lunges In a standing position, step one leg a few feet in front of the other. Now bend down so that you move into a lunge position. At the bottom of the movement, rebound up off the ground as high as possible, switching the legs mid-air. Upon landing, move right back into the lunge position and complete to the other side. Pause at not point – this should be one fluid movement. Table Top Toe Grabs Position yourself so that you are back down to the ground, balancing on the feet which are placed on the floor, knees bent, and the hands, placed directly beneath the shoulders. Once balanced, lift one leg up off the floor, extending it out in front of you. As you do this, reach toward that leg with the opposing arm. Once almost touching, place both the hand and the foot back on the ground and then complete to the other side. Buzz Saw Planks Get into a standard plank position, balancing on the forearms and feet with the back and body in a horizontal alignment. Now roll the body weight backward, shifting the feet as you do so that you rock back to your heels. As you do this, let the shoulders move back to shift your body weight. Once you’re as far back as you can go, rock forward now, moving back to your toes and rolling the shoulders forward. Keep going back and forth until all reps are completed. Remember to keep that core tight throughout. Prisoner Jump Squats Finally, for the prisoner squat, place the hands on either side of the head with the elbows bent. Keeping the core tight and body upright, bend the knees as you squat down into a full squat. Press back up to the full standing position to complete the rep. Continue on until all reps are done and then remove the hands from the head. Do this 10-exercise circuit and by the time it’s through, you’ll be feeling it in every single muscle in your body. Follow this up with some light stretching to complete the workout.
It’s that time of year to look back at the year that was and highlight my best bodyweight workouts of 2015. My use of metabolic workouts to help you burn fat, build muscle, be more athletic and get super fit has continued to grow. From Ladder Workouts to Density Circuits…300 Workouts to Spartan Circuits…SuperSets to Tabata Circuits…these are all forms of high intensity metabolic circuits that will help you get into the best shape of your life. Here are my top Bodyweight Workouts for 2015 10-Minute Bodyweight Circuit 10 Best Bodyweight Core Exercises Tabata Workout – Sculpt Your Abs in 4 Minutes “300 Workout” Bodyweight Circuit 10 Minute Bodyweight Workout Follow Along Metabolic Bodyweight SuperSets Bodyweight Ladder Workout (Follow Along Circuit) Tabata Workout
The New Bodyweight Bundle 2.0 CLICK HERE TO GRAB YOUR 37 BODYWEIGHT RESOURCES The American Council on Exercise (ACE) recently surveyed 1,000 fitness experts about the best type of exercise to get fit and achieve better health in less time. And you’ll be happy to know that bodyweight exercise stole the show. Yep. It was more popular and coveted than traditional weights or machines. And more sought after than some of the highly promoted ‘box’ workouts. It should come as no surprise, really though… Bodyweight exercise can be done anywhere, anytime. Which means you can chip away at a fabulous body whether you’re at work, at home, or on the go. The sheer convenience of bodyweight exercise makes staying consistent with your training so much easier. And above all else, consistency is the KEY to your success. Simply put, there’s no better way to rapidly lose body fat, build lean muscle, and get in amazing shape … all while staying as pain free as possible. This ultimate collection of bodyweight resources from the top fitness and nutrition experts in the world including me, hands you the variety you need to keep your body transformation fun, fresh and balanced enough to ensure you’re workouts never grow stale or uninspired. And what’s more is with 37 resources you have the freedom to customize your own workouts as YOU see fit.
- 8 Bodyweight muscle building resources
- 6 Bodyweight fatloss programs
- 6 Bodyweight “trick” manuals
- 7 Bodyweight video/workout programs
- 4 Bodyweight flexibility/rehab programs
Hey! I have a guest post and video for you today from my friend Forest Vance. Enjoy! How to Do A One Arm Push Up – Forest Vance – Body Weight Strong The one arm push up is definitely a strength-based exercise, however there’s a lot of technique involved. Using these tips, many of you will be able to go from never having done a one arm push up to being able to do five or more. You do need to have a base level of strength to do a one arm push up. You need to be able to do at least 30 solid standard push ups. So if you’re not up to that level yet, practice your push ups and progressions – we take you through those in the Body Weight Strong program. We show you how to go from knee push ups to hand elevated push ups, then standard and feet elevated push ups. To practice getting into position you can do a couple of exercises. One thing you can do is elevate your off hand on a medicine ball or kettlebell. Practice putting most of your weight on the working arm and just using a little bit of weight to stabilize on the opposite arm. While you’re practicing your goal is to use less and less help with the off arm. Another way to practice getting into body position is to elevate your hands. So you can use a bar or something similar to practice the one arm push up at an incline. This will help you get the proper muscle recruitment pattern and get into position to feel the actual movement. Now you’re going to try the actual one arm push up. So arms should be close into your body, you’re going to slightly turn so that your shoulder comes in towards your hand, and then push away as you push up from the floor. Body is tight, and you are pushing away from the floor kind of like a corkscrew. Down and push it up. So there’s your progression for a one arm push up. I hope that’s helpful for you. Put those moves together and practice. I look forward to hearing your success in mastering your first one arm push up. If you like this workout, make sure you check out the full Body Weight Strong program Great stuff there Forest! Thanks for sharing. I’m off to go knock out some one arm push ups myself!!
Kick Ass Bodyweight Workout First off, let me start by saying how much I love bodyweight training and that I incorporate at least one workout each week, into my regular training. Bodyweight workouts give you “real World” functional strength that you can’t get clanging the weight around in a gym…Chin Ups trump Pull Downs any time! Today I have a challenging bodyweight workout dedicated to the new movie Kick Ass 2, that you can add or substitute if you are using the 4 week bodyweight program. Kick Ass Bodyweight Workout Perform each exercise for 60 seconds of work followed by 15 seconds rest. Rest for 2 minutes and repeat for 3 full rounds. Warm up before and stretch after your workout. 1. Double Burpees 2. Spiderman Push Up to Rear Kick – Right 3. Reverse Pull Ups 4. Spiderman Push Up to Rear kick – Left 5. Cossack Side Lunges 6. Reverse Lunge Jumps Right 7. Reverse Lunge Jumps – Left 8. Pike Push Ups 9. Abs Scissors 10. Hindu Jump Squats