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:

http://www.TacFitElite.com

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 at whipping people into combat shape while building ripped functional athletic muscle!

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

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!

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

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.

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.

Below you can check out a quick 2 minute video clip demonstarting how to get into position and perform handstand push ups. Make sure to turn up your speakers so you can hear me explain the exercises.

(Note: this is an old video and I was a bit camera shy so I don’t sound very energetic like I do now)

Sample Handstand Push Up Workout Progression:

Note: you have to be in pretty good shape just to be able to get into the handstand push up position. If you are not strong enough to get into position, then simply work on performing regular push ups on the floor and build up your strength gradually overtime.

Prior to each workout warm up your shoulder by doing arm circles, some regular push ups on the floor, and rotator cuff rotations. You can check out my rotator cuff workout article for some examples.

Week 1:
Every second day practice getting into the handstand position and just holding yourself up at arms length. Perform 2-3 sets and work up to doing 30 second holds.

Week 2:
Every second day perform short, partial range of motion handstand push ups. Perform 2 sets and work up to doing 25+ reps per set.

Afterwards finish off with a 30-60 second static handstand push up hold at the top.

Week 3:
Every second day perform 2-3 sets of 25 reps. The first 20 reps should be short partial range of motion pumping reps, and then for the last 5 reps try to go deeper.

Afterwards finish off with a 30-60 second static handstand push up hold at the top.

Week 4:
Every second day perform 1 set of 25+ short partial range of motion reps. This is kind of used as a “warm up” set. And then perform 2 sets of as many full range of motion hand stand push ups as you can do, touching your head to the floor each time.

Afterwards finish off with a 30-60 second static handstand push up hold at the top.

This is a basic beginners guide to handstand push ups. There are several different variations that you can incorporate into your workouts as you become more advanced. Such as doing them facing away from the wall, doing them free standing, doing them with your hands elevated on blocks to increase the range of motion, etc…

If you would like more tips on how to improve your upper body strength and muscle mass, then you should check out the newly revised 2008 edition of the “Blast Your Bench” program.

The “Blast Your Bench” program will help you build solid strength and rock hard muscle mass faster than you ever thought possible… In fact by following this proven training system you could literally make better gains in the next few weeks, then most guys make in an entire year.

“Gained 100 lbs. On His Max Bench Press!” - At the age of 32 I decided to get back into weight lifting and started searching websites for benching programs and squat programs as my max bench of 205 was pretty shabby. I came across the Blast your Bench and Blast your Squat routine and was skeptical at first.

Well after months of working out with no real gains I decided to go ahead and purchase the Blast your Bench program. After 3 weeks I was amazed to see that I gained 30lbs in my max Bench! I then moved straight to the Blast your squat routine and went from a 305 Max squat to a 385 Max squat in 3 weeks also! I was amazed at how well these two programs worked!Since using your program and the other articles on your website for my lifting I’ve gained 17lbs of lean muscle mass and lost 6lbs of fat. I’m 5’9″ and was 180lbs but now I’m 192lbs, which has been solid muscle gains!

Needless to say, thanks Lee for the Program. The bonus is my wife has commented on how much larger my chest and arms look as well as my legs!

Shawn Wilson
Winnsboro, TX
USA

Click Here To Download Your Copy Of The “Blast Your Bench” Program…

To get more unique arm building exercises check out my brand new website http://www.blastyourbiceps.com