Hardcore bodyweight workouts
I get a lot of e-mail from folks looking for alternatives to the typical “gym workouts”.
They want more practical bodyweight style conditioning workouts.
Now while I’ll be the first to admit that training in
a serious gym is absolutely critical to building a thick
muscular “Bodybuilders” physique.
There are benefits to including bodyweight conditioning
workouts to complement your heavy weight training workouts
in the gym.
Bodyweight workouts are great for providing unique training
stimulation. And this can actually help spur on new growth
while improving your muscular endurance and conditioning.
Not only that, but bodyweight only workouts are fun
and challenging to perform and you can do them anywhere,
anytime with minimal equipment.
However, even though bodyweight style workouts are great,
you still have to know what you are doing or else you’ll
just be left fumbling around and spinning your wheels
going nowhere.
And that’s why I wanted to let you know about Elite
Coach, Scott Sonnon’s killer combat style bodyweight
fitness training system at:
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Scott has personally trained Navy SEAL’s, Secret Service Special Ops, Law Enforcement Agents, Firemen, and MMA fighters to get into their all time peak combat shape. This is his training specialty. Scott is a master |
That’s why I’m letting you know about Scott Sonnon’s
kick ass elite bodyweight conditioning training system.
And as of right now YOU have access to an exclusive 51%
discount. It’s only supposed to be for Scott’s personal
TACFIT “insiders”, but he’s given me and a few other
friends permission to tip off our followers.
http://www.TacFitElite.com <- Click for the exclusive 51% discount
It’s no surprise that all these professional tactical
teams trust Scott to prepare them for the dangerous work
they do. And it’s so cool that he’s making that same
training technology available to everyone.
I for one am looking forward to applying some of this stuff
into my own workouts to help add some training variety and
help get into “commando shape”!
The full TACFIT Commando Elite Program is available now.
And like I said, they’re doing a special 51% off sale to
celebrate it’s launch.
http://www.TacFitElite.com <- Click for the exclusive 51% discount
Killer Bodyweight Leg Workout… “No Gym Required!”
No Gym? No Problem!
You can still get a killer workout using no equipment at all.
Just last month my good friend Dave Ruel and I did this awesome bodyweight leg workout while we were on vacation in Cuba and it was a totally spur of the moment, made up on the spot type of workout.
The little hotel gym that was on the resort sucked… Old flimsy equipment, no squat rack, basically your typical junky hotel gym. And to make it even worse it was packed with people. I guess all the tourists were feeling guilty from over indulging in the all you can eat buffet 
Anyway, we said the hell with the gym and decided to do some training outside. So below is a video clip of our outdoor bodyweight plyometric style leg workout.
Check it out…
Here’s the leg circuit routine that we did:
- Walking lunges for the length of the basketball court
- 10+ box jumps on a 2 foot high box
- 10+ vertical jumps starting from a full squat
- 25+ 1 leg standing calve raises
- 25+ bodyweight squats on your tippy toes (i.e. aka hindu squats)
Repeat the circuit at least 3 times. If you are feeling extra energetic you can do more, but 3 times through will be a killer workout for most people.
If you’d like to get more killer workout ideas to help you pack on lean muscle, improve your strength and stamina, while blasting away some stubborn bodyfat at the same time; be sure to check out my Total Fitness Bodybuilding Training DVD collection at: http://www.LeeHayward.com/dvd you’ll find workout programs for all levels, from beginners, intermediates, and advanced.
Click Here to check out my Total Fitness Bodybuilding Training DVD Collection!
Warrior Built Fat Blasting System…
If you are looking to make 2010 the year that you once and for all shed that pudgy bellyroll and get in your most ripped to the bone bad ass shape ever, then I’ve got a killer fat-blasting, muscle-building workout program that you just have to try for yourself…
http://www.WarriorBuiltDVD.com
You see I’ve teamed up with fellow bodybuilder, Andy Pratt, to bring you a complete physique transformation training system that is unlike anything you’ve ever seen.
It’s called “Warrior Built” and it combines MMA and Boxing style conditioning drills along with hardcore weight training workouts that will cut through stubborn bodyfat like a hot knife slicing through butter!
Andy is a true master at getting ripped to the bone shredded. In fact I’ve never seen anyone get as lean as this guy does. And to prove it, just check out the picture below!
http://www.WarriorBuiltDVD.com
So if one of your goals for the New Year is to finally see your abs…
Then you owe it to yourself to check out the Warrior Built Training System.
Click the link below to get your copy now…
http://www.WarriorBuiltDVD.com
How To Perform Handstand Push Ups
| What if I told you that there is a simple exercise that you could do that would pack on solid muscle mass to your shoulders. Dramatically increase your pressing power and functional strength. And this simple exercise would only take 15 minutes per week. It doesn’t cost a cent, doesn’t require any exercise equipment, and can be done practically anywhere… would you be interested?
Well there is such an exercise and it is the handstand push up. This is one of the best exercises that you can do for building functional strength and muscle mass throughout the entire upper body. You can consider the handstand push up to be the equivilant to the barbell military press or shoulder press. |
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However, one major advantage that bodyweight exercises (such as handstand push ups) have over traditional weight training exercises is that they move your entire body in a real 3 dimensional environment. Exercises where you move your entire body through space are much more demanding and provide a greater level of nero-muscular activation then exercises where you just move your limbs. That is why squats are harder then leg presses, pull ups harder then pull downs, and handstand push ups are harder then shoulder presses, etc.
Handstand push ups work all 3 heads of the deltoids, the upper chest, the upper back, and the triceps heavily. Secondary stress is also placed on the core muscles of the mid-section and the forearms from balancing and supporting your body.
With a regular push up you are only lifting about 60% of your bodyweight, but with a handstand push up you are lifting 100% of your bodyweight. Due to the difficulty of the exercise, beginners should start off just practicing getting their body in the handstand position with their feet supported against a wall. And gradually work up to holding this position for 30 seconds or more.
Blood pressure to the head can be a problem at first, but the body will get used to it overtime. A great thing that you can use to help get yourself used to being upside down is an inversion table. There are a lot of health benefits to using an inversion table and they are getting more common. You can usually get them at any major department store in the exercise equipment section.
You can use an inversion table to help your body become adjusted to being upside down.
Once you are comfortable holding the handstand push up position for at least 30 seconds. Start doing partial range of motion reps, just slightly bending your elbows and locking them out. Work up to doing a couple sets of 25+ short partial pumping reps.
Once the partial reps are easy to perform, you can gradually start going deeper into your handstand push ups, eventually touching your head to the floor at the bottom of each rep. Work up to doing sets of 10+ full range of motion reps, touching your head to the floor each time.
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Atomic Tricep Blaster Push Ups
This is a killer tricep push up exercise that will help pack on some serious size to your tris. It’s kind of like a doing a bodyweight skull crusher tricep extension. Give it a try in your next arm workout!
To get more unique arm building exercises check out my brand new website http://www.blastyourbiceps.com
20 Minute Bodyweight Circuit Workout Routine
This is a quick upper body circuit routine that I did the other day. The entire workout uses just bodyweight exercises. We go through a circuit of chin ups, dips, hyper extensions, and hanging leg raises.
