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
Do You Workout In A Home Gym?
Home gym workouts are convenient, but you are very limited in the exercises you can do. A barbell and dumbbell set along with an adjustable bench will cover a lot of the basic free weight exercises, but you are kind of screwed when it comes to cable and machine exercises.
One option is to purchase a big expensive home gym machine. Now if you have the space and money is not an issue then go for it. This will be your best option for a killer home gym workout.
But if you are looking for a more convenient and cost effective option then I highly recommend getting a set of heavy duty rubber fitness bands. I’ve been a huge fan of rubber band exercises for several years now because they provide some unique exercise variations that you can’t even duplicate with free weights or gym machines.
In fact I include rubber band exercises in my Total Fitness Bodybuilding DVD Training System as well as in my brand new Blast Your Biceps program.
Now when it comes to rubber fitness bands one draw back is that each band has a set resistance. Generally, the cheap department store bands are waaayyy to easy and you’ll quickly out grow them. The higher end rubber bands are better and more durable. But again you’ll need to buy several different strength bands to have the variety you need for training.
Now I did do this myself and I actually have several different strength rubber fitness bands (i.e. light, medium, and heavy resistance). But I’ve found a better option that allows you to totally customize your rubber band resistance according to your strength level and the exercises you are doing.
The “Body Lastics Bands” are the best rubber fitness band set that I’ve found because they are a high quality heavy duty rubber bands that allow you to adjust the tension of the bands by adding or removing bands to the handles.
So if you are looking for a kick ass addition to your home gym workouts, I highly recommend getting a set of “Body Lastics Bands” you can pick up a set for just $50 and it is money well invested in your muscle building training arsenal.
http://www.BodyLasticBands.com
Just go to their website http://www.BodyLasticBands.com to watch a video demo of the exercises you can do. Granted their videos look like a cheesy TV infomercial, but they are a good product non the less.
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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Welcome To The Brand New Total Fitness Bodybuilding Blog!
Welcome To The Brand New Total Fitness Bodybuilding Blog!
I’m super pumped to get my new bodybuilding blog up and running. This is really going to help me deliver even more killer muscle building and fat loss advice that will help you take your physique and muscular development to the next level.
There is a lot more “bells” and “whistles” with this newer updated blog compared to my old blog…
Note: I’m still keeping the old blog online as an archive as there is almost 2 years worth of valuable posts at: http://www.LeeHayward.blogspot.com and I certainly don’t want to get rid of it.
So what I need you to do now before you go any further, is to make sure that you have entered your name and e-mail address in the form above and download my FREE Muscle Building Training Course. This will give you the foundational base of training information that you need to get started building your ultimate body. Plus you’ll also get on going muscle building and fat loss training tips from my a few times per week.
Another thing I suggest you do is get yourself set up with a Gravatar (globally recognized avatar) at: http://en.gravatar.com
This will add your face and personality to your comments. It’s always more enjoyable to see another persons face when conversing. It’s not mandatory but I encourage you to do so. You only need to set this up once which is great because if you post on other blogs or forums on the Internet, many of these websites will recognize your Gravatar.
I really encourage you to share your feedback with me by leaving your comments to the blog posts. This allows you to become part of the Total Fitness Bodybuilding community and it gives me valuable feedback and direction as to what things we should focus on and where we can improve the website in the future.
We also have the option for you to share these blog posts via Social Media outlets like FaceBook, Twitter, StumbleUpon, and many more! By sharing content, you help others and bring more people to this site to continue to make it even bigger and better.
If you enjoy a post, send it to your Twitter friends, post it to your Facebook news feed, or simply email it to your contacts. The sharing tool below each post makes it so easy!
In fact I need your help with sharing this site and all the valuable information on it! Together, we can help so many people better themselves and get in their all time best ever shape!
I’m looking forward to chatting with you in the comments section!
In fact you can leave your first comment right now below and introduce yourself on the new blog!
all the best,
Lee Hayward
(Your Muscle Building Coach!)
