Strong legs play a pivotal role in maintaining overall physical health and functionality. Firstly, they provide a solid foundation for daily activities, enhancing stability and balance. Whether walking, climbing stairs, or simply standing, having strong legs reduces the risk of falls and injuries, particularly as we age. This foundation is crucial for maintaining an active and independent lifestyle.

Strong legs contribute significantly to athletic performance. In sports and recreational activities, power generated from the lower body is often a determining factor for success. Whether it’s sprinting, jumping, or agility movements, well-developed leg muscles enhance performance and reduce the risk of sports-related injuries. Athletes across various disciplines prioritize leg strength as a fundamental component of their training regimen.

Also, strong legs positively impact metabolism and overall body composition. The lower body muscles, particularly the large muscle groups like the quadriceps and hamstrings, require substantial energy to function. Regular leg training contributes to increased calorie expenditure, aiding in weight management and promoting a leaner physique. Additionally, a balanced leg workout routine can stimulate the release of growth hormone and improve insulin sensitivity, supporting overall metabolic health. Strong legs, therefore, go beyond aesthetics, playing a vital role in promoting functional movement, athletic prowess, and metabolic well-being.

Source: Gustavo Fring on Pexels

So you definitely should improve how strong your legs are and you don’t need to join a gym for it, as Josh Hash explains it.

Josh Hash is a movement coach who co-founded Strength Side alongside his brother Trevor Hash. They spent years in fitness from personal training to corrective exercise, to hand balancing. Strength Side’s YouTube Channel has over 1 million subscribers where videos are posted about different movement patterns and exercises to improve your athleticism and life-changing habits.

Most people often associate lower body training with bodybuilding or powerlifting, thinking there’s only one right way to achieve results. However, for those who prefer training at home or Favor a bodyweight approach, there are numerous effective options available. This comprehensive guide explores various techniques to train your lower body with minimal setup, catering to beginners and enthusiasts alike.

The Only 8 Bodyweight Exercises You Need to Build Muscle Fast

15 Most Effective Bodyweight Leg Exercises

Bodyweight Air Squats:

Squats are widely recognized as the king of lower body exercises. The bodyweight air squat, a safe and approachable variant, is excellent for building basic leg strength, endurance, and mobility. This exercise benefits beginners by promoting knee health and strengthening the quads and glutes. To add intensity, elevating the heels or adjusting feet placement can deepen the range of motion.

Source: Courtesy of CrossFit Inc.

Toe Squats:

Emphasizing the quads, toe squats provide a unique challenge, causing fatigue sooner than traditional squats. When performed progressively, this exercise becomes an effective method to strengthen both the quads and knees.

Unilateral Leg Training:

To intensify squats further, prioritizing one leg at a time through lunges, Bulgarian split squats, and step-ups can be beneficial. These exercises provide an excellent balance between strength and simplicity, accommodating those who wish to focus on strength without overcomplicating mobility and balance.

Advanced Squat Variations:

Moving beyond basic squats, deeper ranges of motion are crucial for continued progress. The ATG (Ass to Grass) split squat enhances knee mobility while prioritizing strength. This exercise, when done with body weight, prepares individuals for more challenging movements like pistol squats.

Pistol Squats:

Pistol squats demand substantial strength and mobility. By elevating the heels or using assistance from the hands, individuals with ankle limitations can still benefit from this potent exercise. Pistol squats can easily be loaded with a weight vest or handheld weights, allowing for effective progress tracking.

Shrimp Squats:

Another challenging one-legged squat, the shrimp squat, targets the quads differently. Adjusting hand placement and lifting the heel can scale the intensity based on individual strength and mobility levels.

Weighted Calisthenics:

To progress further, incorporating weight vests or handheld weights in various squat variations enhances the challenge. This approach, known as weighted calisthenics, ensures continued progress in bodyweight movements.

Isolating the Quads:

While many bodyweight leg exercises emphasize the quads, specific movements like squats, natural leg extensions, and assisted leg extensions can target the quads more directly. These exercises contribute to overall leg strength while addressing potential knee concerns.

Training the Posterior Chain:

A significant challenge in bodyweight leg training is targeting the posterior chain, including the hamstrings and glutes. Nordic curls, hamstring thr, and single-leg variations of good mornings or stiff-legged deadlifts effectively engage the posterior chain.

Bodyweight Glute Training:

Incorporating glute-specific exercises such as glute bridges and single-leg inversions provides targeted isolation. These exercises, when progressed with added weight, contribute to building strong and sculpted glutes.

In a nutshell, these are the most effective bodyweight leg exercises according to Josh Hash.

1. Bodyweight Air Squat
2. Toe Squats
3. The Lunge
4. Bulgarian Split Squat
5. The Step-Up
6. ATG Split Squat
7. Pistol Squats
8. The Shrimp Squat
9. Sissy Squats
10. Natural Leg Extension
11. The Nordic Curl
12. Hamstring Curl
13. Hip Extension
14. Bodyweight Glute Ham Raise
15. Glute Bridge

If you want to know how to put these exercises to the test in a well developed

SUPERSET 1

Pistol Squat / Shrimp Squat / Step Up / Bulgarian Squat (Choose what fits you best) – 5 Reps

Nordic Curl / Hamstring Curl – 5 Reps

REPEAT: 3 – 5 Sets

SUPERSET 2

Single Glute Bridge – 8 Reps Each Side

Natural Leg Extension – 5 Reps

Single Leg Deadlift – 8 Reps Each Side

REPEAT: 2 – 3 Sets

CONDITIONING

3-5 minutes walking lunges accumulated (not all at once)

To fully understand why these exercises were picked, you can watch the video below. In it, Josh Hash also demonstrates how to perform each of the exercises mentioned earlier, in case you don’t know how to do them.

The Insanely Effective and Brutal 100 Rep Leg Workout

When diving into calisthenics training, there are several key considerations to keep in mind to ensure a safe, effective, and rewarding experience. Here’s a breakdown of important aspects to focus on:

1. Progression is Key:
   • Calisthenics can be challenging, especially for beginners. Progress at your own pace and gradually increase the difficulty of exercises as your strength and skills improve.
   • Start with foundational movements and progressively advance to more complex exercises. Consistency is more important than rushing into advanced techniques.
2. Proper Form and Technique:
   • Emphasize proper form and technique over the number of repetitions. Incorrect form can lead to injuries and compromise the effectiveness of the exercise.
   • Prioritize quality over quantity to ensure that you are engaging the targeted muscle groups and promoting optimal muscle growth.
3. Warm-Up and Mobility:
   • Warm up your body thoroughly before starting a calisthenics session. Dynamic stretching and mobility exercises are crucial to prepare your muscles and joints.
   • Improved flexibility and mobility contribute to better performance and reduce the risk of injuries associated with calisthenics movements.
4. Balanced Programming:
   • Create a well-rounded training program that targets different muscle groups and movement patterns. This helps prevent muscle imbalances and promotes overall strength development.
   • Include exercises for the upper body, lower body, core, and flexibility to ensure comprehensive training.
5. Rest and Recovery:
   • Allow adequate time for rest and recovery between workouts. Calisthenics exercises can be intense, and muscles need time to repair and grow stronger.
   • Overtraining can lead to burnout and increase the risk of injuries. Listen to your body and incorporate rest days into your training routine.
6. Nutrition and Hydration:
   • Maintain a balanced and nutritious diet to support your energy levels and muscle recovery. Protein intake is particularly crucial for muscle repair and growth.
   • Stay hydrated before, during, and after your workouts to optimize performance and aid in recovery.
7. Safety Measures:
   • Be mindful of your training environment. Ensure that surfaces are stable and free from hazards to prevent accidents or injuries.
   • Use proper equipment, such as sturdy pull-up bars and parallel bars, and check their stability before each session.
8. Incorporate Skill Training:
   • Calisthenics involves acquiring new skills, such as handstands, muscle-ups, and levers. Dedicate time to skill training to enhance your overall proficiency in bodyweight exercises.
   • Patience is crucial when learning new skills. Break down complex movements into progressions and practice regularly.
9. Listen to Your Body:
   • Pay attention to how your body responds to each exercise. If you experience pain (not to be confused with the discomfort of muscle fatigue), it’s essential to address it and, if necessary, seek professional advice.
   • Modify exercises or seek alternatives if you have pre-existing injuries or conditions that may be exacerbated by certain movements.
10. Enjoy the Process:

• Calisthenics can be both challenging and enjoyable. Celebrate your progress, no matter how small, and stay motivated throughout your journey.
• Find joy in mastering new skills, overcoming challenges, and witnessing the positive changes in your strength and physique.

Remember that consistency, patience, and a holistic approach to training will contribute to long-term success in calisthenics.

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Have you ever found yourself caught in the ebb and flow of life, realizing you’ve momentarily veered off the well-trodden path of your fitness journey? Perhaps you missed a day or two, or even an entire week, leaving you grappling with the uncertainty of how to seamlessly re-engage with your training routine. The constant influx of progressive overload content can make this process seem like navigating a labyrinth, with the fear of being left behind lingering in the background.

In a world saturated with messages advocating unwavering consistency, the pressure to follow a meticulously planned progression each week to achieve gains can be paralyzing. Yet, the reality is that life often throws unexpected curveballs, disrupting even the most dedicated fitness enthusiasts. If you’ve missed a workout or taken a brief hiatus, rest assured, you are not alone—this article is here to guide you back onto the path of progress.

The prevailing narrative surrounding progressive overload insists on a linear ascent, suggesting that if your reps or weights aren’t perpetually increasing, you’re not making strides. While the importance of progression and overload cannot be understated, it’s essential to acknowledge that life’s inevitable twists and turns may momentarily divert you from this trajectory.

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The information you are about to see was largely based on a video shared by Marcus Filly. Marcus Filly is the creator, founder, and CEO of Functional Bodybuilding. He is a six-time CrossFit Games athlete (2016, 12th fittest) with decades of experience coaching and designing individual and group training programs.

This article seeks to unravel the complexities of re-engaging in your training after a setback, debunking the myth that missing a session or a week sends you hurtling back to square one. Let’s delve into a comprehensive guide that not only recognizes the challenges but also offers practical steps to overcome setbacks, ensuring that the journey back to your fitness goals is both achievable and gratifying.

Let’s dive into it.

How to Return to Training After Setbacks

The message of unwavering consistency in training can be intimidating. The idea that you must follow a strict progression each week to make gains can be discouraging. However, life gets in the way for most people, and occasional missed workouts are a common experience. It’s essential to acknowledge that missing a day or a week doesn’t mean you’re starting from zero.

Progressive Overload Realities

Progressive overload is a fundamental concept in fitness, but it’s crucial to understand when it might miss the mark. Life’s unpredictability may lead to missed training sessions, and it’s essential not to let the fear of falling behind prevent you from re-engaging in your fitness journey.

The Birthday Cake Conundrum

Using the “birthday cake conundrum” analogy, Marcus Filly illustrates how a temporary deviation from a healthy eating plan doesn’t negate weeks of consistency. It emphasizes the importance of refocusing on the right things progressively, starting with prioritizing protein, then focusing on whole foods, and eventually managing calorie intake.

Re-Engaging in Training

Similarly, re-engaging in training requires a strategic approach. Instead of fixating on past achievements or attempting to pick up where you left off, Marcus Filly suggests stacking wins step by step. It outlines three key principles for every ramp-up phase:

1. Warming up well: Emphasizing the importance of a thorough warm-up to shake off the rust, improve range of motion, and reduce the risk of injuries.
2. Moving with quality: Prioritizing technique and form over excessive weight, ensuring every rep is purposeful and executed with precision.
3. Prioritizing lifting something heavyish: Highlighting the importance of lifting weights over other forms of exercise to stimulate the nervous system and muscle tissue.

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The Journey Back to Consistency

Marcus Filly underscores the gradual process of getting back on track after a training hiatus. By focusing on warm-ups, quality movement, and lifting progressively heavier loads, individuals can rediscover their fitness groove. The goal is to reach a point where progressive overload becomes a guiding principle for growth again.

Read More: 5 Steps To Get Back To Your Gym Routine After Sickness

Long-Term Consistency

Marcus Filly concludes with a reminder that long-term consistency is the key to success in health and fitness. A good training program, like Persist, is designed to accommodate interruptions, allowing individuals to jump in and out at any time. The emphasis is on measuring consistency over years, not days, weeks, or months.

Re-engaging in training after setbacks requires a realistic and gradual approach. By acknowledging life’s interruptions, prioritizing quality over quantity, and gradually reintroducing progressive overload, individuals can build robust health and fitness over the long term. Remember, consistency is a lifelong pursuit, and setbacks are a natural part of the journey. Use these tips, and you’ll be on the path to progress in no time.

For a deeper understand of how to get return to training after setbacks, you can watch Marcus Filly’s video below.

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Being fit is crucial for several reasons, encompassing both physical and mental well-being. Here are some key reasons why striving to be fit is important:

1. Improved Physical Health: Regular exercise and a commitment to fitness contribute to better physical health. It helps in maintaining a healthy weight, reducing the risk of chronic diseases such as heart disease, diabetes, and hypertension. Physical fitness enhances cardiovascular health, strengthens the immune system, and promotes overall well-being.
2. Enhanced Mental Health: Exercise is not just beneficial for the body; it also has a profound impact on mental health. Regular physical activity releases endorphins, which are natural mood lifters. It helps alleviate stress, anxiety, and depression, fostering a positive mental state and improving cognitive function.
3. Increased Energy Levels: Engaging in regular physical activity boosts energy levels. It enhances the efficiency of the cardiovascular system, allowing the heart and lungs to work more effectively. This increased efficiency means that daily activities require less effort, leaving you with more energy throughout the day.
4. Better Sleep Quality: Regular exercise is linked to improved sleep patterns. It helps regulate circadian rhythms and promotes deeper, more restful sleep. Quality sleep is vital for overall health, as it contributes to better concentration, mood regulation, and overall cognitive function.
5. Weight Management: Fitness plays a key role in weight management. Regular physical activity, combined with a balanced diet, helps in maintaining a healthy weight. This is essential not only for physical appearance but also for reducing the risk of obesity-related health issues.
6. Increased Longevity: Numerous studies suggest a strong correlation between regular exercise and increased life expectancy. Engaging in fitness activities can add years to your life by reducing the risk of chronic diseases and promoting overall health.
7. Boosted Confidence and Self-Esteem: Achieving fitness goals, whether they are related to strength, endurance, or physique, boosts confidence and self-esteem. The sense of accomplishment gained from overcoming challenges in a fitness journey often translates into increased self-confidence in various aspects of life.
8. Stress Reduction: Exercise is a natural stress reliever. Physical activity triggers the release of endorphins, which act as natural mood elevators and stress busters. Incorporating fitness into your routine provides an effective outlet for managing and reducing stress levels.
9. Social Benefits: Fitness activities often involve group settings or communities, providing opportunities for social interaction. Whether it’s joining a fitness class, sports team, or workout group, the social aspect of fitness contributes to a sense of belonging and community.
10. Disease Prevention: Regular exercise is a powerful preventive measure against various diseases. It helps regulate blood pressure, cholesterol levels, and blood sugar levels, reducing the risk of conditions such as heart disease, type 2 diabetes, and certain cancers.

In summary, striving to be fit is essential for a holistic approach to health, encompassing physical fitness, mental well-being, and an overall improved quality of life.

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Embarking on a fitness journey is an empowering decision, but navigating the vast world of strength training can be daunting. To guide you on this path, we should lean into the expertise of those we deem knowledgeable and truthful.

The information for this article is largely based on a video shared by Alan Thrall. Alan Thrall is an accomplished strength coach and owner of Untamed Strength, a 24-hour access gym in Sacramento, decided to talk about that.

These principles serve as a roadmap, ensuring that your fitness journey is not only effective but also sustainable.

Read More: 8 Mistakes Everyone Does Trying to Get Shredded

The 10 Commandments of Fitness You Must Obey in 2024

You might be wondering, how can this guy tell me what I need to do to be successful in my fitness journey this year?

Granted, there are a lot of different goals that revolve fitness. You could have decided to do more exercise not to lose weight, neither to get stronger, but just to be healthier. Do these commandments also apply to you then? The answer is yes.

Source: Taco Fleur on Pexels

Although it is typically not a great idea to generalise much, these 10 commandments shared by Alan Thrall are very much spot on regardless of your fitness goals, as long as you have them.

This is not exclusive of one type of fitness person or another. CrossFit, calisthenics, powerlifting, weightlifting, bodybuilder, just a regular gym-goer. For all these people, these 10 commandments of fitness apply rigorously.

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So let’s take a quick look at what these commandments are and then let us know if you agree or not, because we think you should.

1. Never Take Breaks:
   • Consistency is the cornerstone of progress in the gym.
   • Avoid the pitfalls of intermittent training by maintaining a steady workout routine.
   • Steer clear of the “start-stop” cycle, as breaks can impede your momentum and hinder long-term success.
2. Stick to a Program for 6 Months:
   • Patience is key; real change takes time.
   • Commit to a structured program for at least six months to witness tangible improvements in strength and physique.
   • Avoid the temptation to switch programs too frequently, as it disrupts the adaptation process.
3. Prioritize the Big Three Lifts:
   • Focus on compound movements – squat, bench press, and deadlift – to build a solid foundation.
   • These lifts engage multiple muscle groups, fostering overall strength and growth.
   • Mastering the fundamentals sets the stage for more advanced training.
4. Avoid High-Intensity Workouts:
   • Intensity is vital, but excessive high-intensity workouts can lead to burnout and increased risk of injury.
   • Strike a balance between challenging workouts and adequate recovery to promote sustainable progress.
5. Eat According to Your Goals:
   • Tailor your diet to align with your fitness objectives, whether it’s weight loss, muscle gain, or performance in a specific weight class.
   • Recognize that nutrition plays a pivotal role in complementing your training efforts.
6. Learn How to Cook:
   • Take control of your nutrition by mastering the art of cooking.
   • Cooking at home allows you to monitor your macronutrient intake and make informed choices about what fuels your body.
7. Invest in Equipment:
   • A weightlifting belt and proper training shoes are valuable investments.
   • These tools enhance stability, support, and safety during heavy lifts, contributing to more effective and secure workouts.
8. Master Your Technique:
   • Technique mastery ensures targeted muscle engagement and facilitates steady progress.
   • Repeatedly practicing correct form builds confidence and sets a standard for assessing progress.
9. Never Lie to Yourself:
   • Be honest about your technique, progress, and goals.
   • Lying to yourself hinders growth and may lead to misguided training choices.
   • Objective self-assessment is crucial for sustained success.
10. Go All In:
    • Make fitness an integral part of your lifestyle, not just a sporadic activity.
    • Prioritize sleep, nutrition, and stress management outside the gym to optimize overall health and well-being.

Embracing Allan Thrall’s 10 commandments of fitness provides a blueprint for a transformative fitness journey. By fostering consistency, patience, and a commitment to continuous improvement, these principles empower individuals to navigate the challenges of strength training successfully.

Whether you’re a novice or seasoned lifter, integrating these commandments into your regimen will pave the way for a fulfilling and enduring fitness experience.

Now, as we mentioned earlier, this list of commandments is based on a video provided by Thrall. You can also watch the video below yourself, but we must warn you: it is pretty long. How long, you may ask? Above 40 minutes long.

We have probably done a disservice in dissecting 40+ minutes of Thrall’s wisdom and chopped it up into a few sentences – but that is the bread and butter of what he had to say about it. Don’t trust us? Then watch the video below and get even more details about the 10 commandments of fitness you must obey in 2024.

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Being fit is crucial for several reasons, encompassing both physical and mental well-being. Here are 10 key reasons why striving to be fit is important:

1. Improved Physical Health: Regular exercise and a commitment to fitness contribute to better physical health. It helps in maintaining a healthy weight, reducing the risk of chronic diseases such as heart disease, diabetes, and hypertension. Physical fitness enhances cardiovascular health, strengthens the immune system, and promotes overall well-being.
2. Enhanced Mental Health: Exercise is not just beneficial for the body; it also has a profound impact on mental health. Regular physical activity releases endorphins, which are natural mood lifters. It helps alleviate stress, anxiety, and depression, fostering a positive mental state and improving cognitive function.
3. Increased Energy Levels: Engaging in regular physical activity boosts energy levels. It enhances the efficiency of the cardiovascular system, allowing the heart and lungs to work more effectively. This increased efficiency means that daily activities require less effort, leaving you with more energy throughout the day.
4. Better Sleep Quality: Regular exercise is linked to improved sleep patterns. It helps regulate circadian rhythms and promotes deeper, more restful sleep. Quality sleep is vital for overall health, as it contributes to better concentration, mood regulation, and overall cognitive function.
5. Weight Management: Fitness plays a key role in weight management. Regular physical activity, combined with a balanced diet, helps in maintaining a healthy weight. This is essential not only for physical appearance but also for reducing the risk of obesity-related health issues.
6. Increased Longevity: Numerous studies suggest a strong correlation between regular exercise and increased life expectancy. Engaging in fitness activities can add years to your life by reducing the risk of chronic diseases and promoting overall health.
7. Boosted Confidence and Self-Esteem: Achieving fitness goals, whether they are related to strength, endurance, or physique, boosts confidence and self-esteem. The sense of accomplishment gained from overcoming challenges in a fitness journey often translates into increased self-confidence in various aspects of life.
8. Stress Reduction: Exercise is a natural stress reliever. Physical activity triggers the release of endorphins, which act as natural mood elevators and stress busters. Incorporating fitness into your routine provides an effective outlet for managing and reducing stress levels.
9. Social Benefits: Fitness activities often involve group settings or communities, providing opportunities for social interaction. Whether it’s joining a fitness class, sports team, or workout group, the social aspect of fitness contributes to a sense of belonging and community.
10. Disease Prevention: Regular exercise is a powerful preventive measure against various diseases. It helps regulate blood pressure, cholesterol levels, and blood sugar levels, reducing the risk of conditions such as heart disease, type 2 diabetes, and certain cancers.

In summary, striving to be fit is essential for a holistic approach to health, encompassing physical fitness, mental well-being, and an overall improved quality of life.

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In a recent discussion between renowned neuroscientist Andrew Huberman and longevity expert Peter Attia, the conversation delved into the key factors influencing lifespan and strategies for promoting longevity. The duo explored various aspects, including the impact of smoking, differences between cannabis and nicotine, and the prime movers for longevity. In this article, we will dissect the insightful conversation and uncover the secrets to living a longer and healthier life.

Andrew Huberman, Ph.D., is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has a YouTube channel named Huberman Lab with over 3 million subscribers where he talks everything about the brain and, often enough, how to improve one’s health and fitness with it.

Peter Attia is a prominent figure in longevity, health optimization, and medicine. Through his medical practice and involvement in research initiatives, Attia focuses on extending lifespan and improving quality of life. A thought leader in health and wellness, he communicates complex medical concepts effectively, emphasizing the significance of nutrition, exercise, and lifestyle choices in optimizing health and longevity.

Source: Kampus Production on Pexels

So let’s dig deep and find out what they talked about when the conversation revolved around the best exercises for great health and a longer life.

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The Best Exercises for Great Health and a Longer Life

Huberman and Attia kicked off their discussion by highlighting the well-established risks of smoking, emphasizing that it increases the risk of all-cause mortality (ACM) by approximately 40%. Attia clarified that this doesn’t necessarily mean a 40% reduction in lifespan but rather a 40% greater risk of death at any given time compared to non-smokers. The duo agreed on the importance of distinguishing between cannabis and nicotine when discussing smoking’s impact on longevity.

Other Health Risks and Solutions:

Moving beyond smoking, Huberman and Attia delved into other factors influencing ACM, such as high blood pressure and end-stage kidney disease. They revealed that high blood pressure contributes to a 20-25% increase in ACM, while end-stage kidney disease, often linked to uncontrolled hypertension and type 2 diabetes, sees a staggering 175% increase.

The Role of Strength and Muscle Mass:

Shifting the focus to positive interventions, the conversation turned to the importance of strength and muscle mass. Attia presented data comparing low muscle mass individuals to high muscle mass individuals, showing a significant 3x improvement in ACM for those with greater muscle mass. He noted that strength, rather than just muscle mass, plays a crucial role, with a hazard ratio of 3.5x indicating a 250% greater risk for those with low strength.

Cardiorespiratory fitness emerged as a powerful determinant of longevity.

In the conversation between Andrew Huberman and Peter Attia, they discuss VO2 max as a crucial metric for cardiovascular fitness. Attia mentions that individuals can estimate their VO2 max by looking at charts available online, which typically involve inputting data related to their activity, such as running, biking, or rowing.

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Attia suggests that achieving specific milestones in activities like running can provide an indication of one’s VO2 max. “At least to the 75^th percentile,” he says. For instance, he mentions that running a mile within a certain time frame can be a good indicator. Attia also refers to charts available on his podcast that showcase VO2 max values based on age and sex.

It’s important to note that VO2 max is a measure of the maximum amount of oxygen a person can use during intense exercise and is often considered a key indicator of cardiovascular fitness. The specific benchmarks for VO2 max can vary, but generally, higher values are associated with better cardiovascular health and endurance.

Attia discussed the profound impact of cardiorespiratory fitness on ACM, highlighting a 2x difference between individuals in the bottom 25% and those at the 50th to 75th percentile. Comparing the bottom 25% to the top 2.5%, a remarkable 5x difference in ACM was observed, indicating a 400% reduction in mortality risk for those in the elite category.

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Strategies for Improvement:

Huberman and Attia concluded by discussing actionable steps for enhancing longevity. Attia proposed “Attia’s rule,” suggesting that discussions about supplements and nutrition should only follow once individuals have achieved certain fitness benchmarks. The benchmarks included metrics like dead hangs, wall sits, and cardiovascular endurance, providing a tangible roadmap for individuals aspiring to live longer and healthier lives.

In the context of “Attia’s Rule,” while the exact duration or intensity may vary based on factors such as age and gender, Attia suggests the following benchmarks:

1. Dead Hangs:
   • Goal: Individuals should aim to perform dead hangs for a specific duration.
   • Example: Attia mentions a goal of a minute or more for a dead hang.
2. Wall Sits (or Air Squats):
   • Goal: Performing a wall sit or air squat at a specific degree for a defined duration.
   • Example: Two minutes for a wall sit or air squat at 90 degrees may be a standard benchmark.
3. Cardiovascular Endurance:
   • Goal: Achieving a certain level of cardiovascular fitness, often measured by running a mile within a specific time frame.
   • Example: Running a mile in seven minutes or less may be indicative of the desired cardiovascular fitness level.

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These benchmarks serve as prerequisites, indicating that individuals should meet these fitness goals before delving into in-depth discussions about nutritional strategies and supplementation. The specific duration or intensity can be adjusted based on individual factors such as age, gender, and overall fitness level. Attia’s emphasis is on establishing a foundational level of physical fitness before exploring finer details of dietary interventions.

The conversation between Andrew Huberman and Peter Attia unveiled valuable insights into the factors influencing longevity and practical strategies for promoting a healthier and longer life. From the risks of smoking to the positive impact of strength and cardiorespiratory fitness, their discussion serves as a roadmap for individuals seeking to optimize their health and extend their lifespan.

It might be easier and better for you to listen to their entire conversation, which you can do in the video below.

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Why Is It Important to Maintain a Healthy Life Through Fitness

Maintaining a healthy life with fitness is crucial for a multitude of reasons that span physical, mental, and emotional well-being. Here are several key reasons why prioritizing fitness is important:

1. Physical Health:
   • Disease Prevention: Regular physical activity is linked to a reduced risk of chronic diseases such as heart disease, diabetes, and certain cancers.
   • Weight Management: Fitness contributes to weight control, aiding in the prevention of obesity and associated health issues.
2. Cardiovascular Health:
   • Heart Health: Exercise strengthens the heart, improves blood circulation, and helps maintain healthy blood pressure, reducing the risk of cardiovascular diseases.
3. Mental Health:
   • Stress Reduction: Physical activity is a natural stress reliever, helping to reduce cortisol levels and improve overall mood.
   • Cognitive Function: Regular exercise is associated with improved cognitive function, memory, and a reduced risk of cognitive decline.
4. Emotional Well-Being:
   • Mood Enhancement: Physical activity stimulates the release of endorphins, neurotransmitters that contribute to feelings of happiness and well-being.
   • Better Sleep: Regular exercise can improve the quality of sleep, promoting overall mental and physical recovery.
5. Enhanced Quality of Life:
   • Increased Energy: Fitness contributes to higher energy levels, making daily activities more manageable and enjoyable.
   • Improved Mobility and Flexibility: Regular movement and exercise enhance flexibility, coordination, and overall mobility, ensuring a more active lifestyle.
6. Longevity:
   • Life Expectancy: Leading a healthy and active life is linked to increased life expectancy, promoting a longer, more fulfilling life.
7. Social Benefits:
   • Community Engagement: Participating in fitness activities often involves social interaction, fostering a sense of community and support.
   • Team Building: Group fitness activities can strengthen social bonds, contributing to a sense of belonging.
8. Disease Management:
   • Chronic Disease Support: For individuals managing chronic conditions, exercise can play a vital role in symptom management and overall health improvement.
9. Boosted Immune System:
   • Enhanced Immunity: Regular exercise contributes to a stronger immune system, reducing the likelihood of illness.
10. Stress Resilience:
    • Coping Mechanism: Physical activity provides an outlet for stress, helping individuals build resilience and cope with life’s challenges.

In essence, maintaining a healthy life with fitness is a holistic approach that not only addresses physical health but also contributes significantly to mental and emotional well-being. It is a powerful tool for preventing diseases, enhancing longevity, and improving the overall quality of life.

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But it wasn’t us at BOXROX who came up with this workout. No, no. We leaned into the expertise of Adam Sinicki. Adam Sinicki is known online as “The Bioneer.” He is a health and fitness writer, a personal trainer and has gathered almost one million subscribers on his YouTube Channel.

According to him, he developed a previous “follow along” workout on his YouTube channel and it became quite popular. So he decided to create a new one, for total functional body fitness and that you can do at home.

Related: 30-Minute Bodyweight Workout for Strength, Endurance, Mobility, Hypertrophy

So let’s dig into this home workout created by him, no equipment needed, that will get your fitness to another higher level. Get ready to break a sweat and elevate your fitness level from the comfort of your living room.

Full Functional Home Workout for Complete Body Strength and Endurance

• Warm-Up: The 100 Up

Let’s start with a warm-up featuring the 100 Up, also known as high knees. It is a fantastic exercise developed by Walter George, a decorated runner. It’s excellent for building hip flexors, stability, ankle stiffness, and cardio benefits. Do two sets of one minute each, gradually increasing intensity. Remember, it’s all about getting the blood flowing and preparing the joints for the workout.

4 Best Joint-Strength Exercises for Long-Term Gains

• Active Stretches for Mobility:

Now, onto active stretches to enhance mobility. We’ll perform deep squats, deep lunges, Cossack squats, and crab reaches. These movements target various muscle groups, improve range of motion, and reduce stiffness. The goal is not just to warm up but also to incorporate mobility work into the routine, promoting better movement patterns and reducing pain.

Do 1 minute of each exercise. For unilateral movements, such as the lunges, Cossack squats and crab reaches, do 30 seconds on each side.

Source: Courtesy of CrossFit Inc.

Following the active stretches, we move to shoulder openers, focusing on stretching the lats and pecs. Doorway openers for 45 seconds each side help achieve a deeper stretch. These exercises contribute to shoulder mobility and can enhance movements like handstands. Always prioritize feeling the stretch in the right places and maintain controlled movements.

The Ultimate Mobility Test That You Can Do Anywhere

• Activation Exercises:

Now, let’s activate key muscle groups with one-legged bodyweight good mornings and bodyweight reverse flies. These exercises lay the foundation for proper movement patterns, specifically targeting the hips and shoulders. Activation is crucial for preparing the body for more intense exercises later in the workout.

• Bodyweight Pullover for Lats:

Creativity kicks in as we tackle lat training without equipment. The bodyweight pullover, performed with hands on a sofa, engages the lats, emphasizing the mind-muscle connection. While unconventional, it demonstrates that with focus, you can target specific muscle groups even without traditional equipment.

• One-Armed Push-Ups:

Source: Ketut Subiyanto on Pexels

Get ready for serious strength building with one-armed push-ups. Performing two sets of six with a 1-3 minute rest between sets challenges the pecs, shoulders, triceps, and core. The anti-rotation aspect adds functional strength, crucial for various physical activities.

• Pike Push-Ups on Stairs:

Transitioning to pike push-ups on stairs, we maintain intensity. This variation provides a deeper deficit, enhancing shoulder and tricep engagement. While challenging, it offers an alternative for those without a pull-up bar.

• Pseudo Planche Push-Ups:

The intensity doesn’t stop as we tackle pseudo planche push-ups. This exercise targets the shoulders, triceps, and even challenges the biceps’ tendons. Building towards planche strength, it emphasizes straight-arm training, often overlooked in traditional workouts.

• Pseudo Shrimp Squats and Sissy Squats:

Shifting focus to the lower body, we introduce pseudo shrimp squats, a hybrid between shrimp squats and kickstand squats. This exercise targets ankle mobility, single-leg strength, and glute activation. We follow up with squats, isolating the quads and strengthening the knees.

• Cardio Finisher: Burpees:

To conclude the workout, we embrace a cardio finisher with two rounds of burpees. Performing 15 reps in a continuous flow, this high-intensity interval training elevates the heart rate, offering numerous benefits. The full-body engagement and seamless transition from feet to arms make burpees an excellent addition to any functional workout.

Why Everyone Should Do Burpees And Their Variations

Source: Bastien Plu / Unsplash

So, in a nutshell, the entire workout consists of:

• 100 high knees
• 1 minute of deep squat
• 30 seconds of deep lunge on each side
• 30 seconds of deep Cossack squat on each leg
• 30 seconds of deep crab reach on each side
• 45 seconds of doorway shoulder opener on each arm
• 1 set of 8 anterior reach (one-legged stiffed deadlift)
• 2 sets of 8 reps (or perceived rate of exertion of 6) of elbow press with 30 seconds of pause between sets
• 2 sets (RPE 8) of bodyweight pullovers
• 2 sets (RPE 8) of one-arm push-ups
• 2 sets (RPE 8) of staircase pike push-up
• 2 sets (RPE 8) of pseudo planch push-up
• 2 sets (RPE 7) of pseudo shrimp squat
• 2 sets (RPE 8) of Sissy squats
• 2 sets of 15 burpees – 2 minutes of break in between

To cool down, you can do walking in place for 2-5 minutes. Or really go for a walk outside. This will get your heart rate gradually to normal after that mini heart attack with burpees.

This comprehensive home workout not only challenges your strength and endurance but also emphasizes functional movements crucial for overall fitness. Feel free to modify the intensity based on your fitness level and enjoy the journey to a healthier, stronger you.

For a full understand of why these exercises have been picked by Adam Sinicki, or for you to get a better understanding of how to perform each exercise, watch Sinicki’s demonstration of his full functional home workout for complete body strength and endurance in the video below.

How to Make Your Training More Functional

Functional bodybuilding is a training approach that combines traditional bodybuilding principles with functional fitness elements. It aims to build both aesthetics and performance, focusing on developing strength, muscle definition, and overall functional movement patterns.

Key features of functional bodybuilding include:

1. Compound Movements: It incorporates compound exercises like squats, deadlifts, and presses that target multiple muscle groups, promoting overall strength and coordination.
2. Isolation Exercises: In addition to compound movements, isolation exercises are included to target specific muscle groups and address potential muscle imbalances.
3. Mobility and Flexibility: Emphasis is placed on improving mobility and flexibility to enhance overall movement patterns and reduce the risk of injuries.
4. Variety and Periodization: Programs often involve varied exercises and training modalities to prevent boredom, maintain interest, and provide a well-rounded approach to fitness. Periodization is used to structure training cycles for optimal results.
5. Accessory Work: Work on accessory movements helps address weak points or imbalances, contributing to a more symmetrical and functional physique.
6. Metabolic Conditioning: High-intensity interval training (HIIT) or metabolic conditioning is often included to improve cardiovascular fitness and promote fat loss.
7. Mind-Muscle Connection: Functional bodybuilding encourages a mindful approach to training, emphasizing the connection between the mind and muscles during exercises.
8. Nutrition and Recovery: Nutrition plays a crucial role in supporting the goals of functional bodybuilding. Adequate rest and recovery are also emphasized to allow for optimal adaptation and growth.

The philosophy behind functional bodybuilding is to create a balanced and functional body that not only looks good but also performs well in various activities and daily life. It’s a holistic approach that considers both the aesthetic and functional aspects of fitness, making it suitable for individuals seeking a well-rounded and sustainable training method.

15 Exercises Better Than Burpees For Fat Loss

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Here is some quick info for your fitness mentality: If you want to have a six-pack or show off a strong athletic body, you should focus on losing weight. Actually, not just any weight, but rather lose body fat.

You already have abs and chances are you cannot see them because there is a layer of fat on top of them. The same can be said about any other muscle in your body. The muscle is there, you just need to lose that extra layer of fat.

And how do you do that? Simple (or not so simple, but rather easy to know)! By choosing the correct movements to burn the most calories in the least amount of time. And that is where this list of the 5 greatest fat burning exercises can help you out. And yes, you can do them from home. It requires just a pair of dumbbells, but you actually wouldn’t even need it if you don’t have one.

Interested? Then let’s see these 5 greatest fat burning exercises to do at home.

5 Greatest Fat Burning Exercises To Do At Home

This list of the 5 greatest fat burning exercises was first created by Max Posternak, creator and founder of  Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight.

With no more delays, here is the full list of the 5 greatest fat burning exercises!

Source: Li Sun on Pexels

1. Step Up and Over + Mountain Climbers

• Do four step up and over and then proceed with 4 mountain climbers

Okay, technically these are two exercises bundled into one, but it is one of the greatest fat burning exercises you can do from your living room. Just grab a pair of dumbbells, hold them next to your body, and use a chair or box to step up and over sideways.

Mountain climbers don’t need to be explosive but make sure you are moving all the time to burn calories non-stop.

2. Mayweather Stand Up

Similar to a sit-up, but you will be standing tall at the end of the movement. This exercise burns a lot of fat because it requires many muscles to work together and your heart rate will quickly go up.

Lay on the ground with a weight above your head. Swing the weight towards your feet as you sit up, bring the weight in front of you and stand up tall. Squat and sit back down to repeat the movement.

3. Kneel Down + Squat Jump (Alternating)

• Do four kneel downs (two from each leg) and one squat jump

Another combination of movements to feature this list of 5 greatest fat burning exercises to do at home. And again, you will need a pair of dumbbells to increase resistance and burn more calories while performing the exercise.

With a pair of dumbbells, kneel down to a lunge position, then both knees on the ground, and then go back up. Repeat it once more before moving on to the squat jump.

4. Sprawl + Alternating Sit Throughs

It might look complicated, but it is fairly simple and a great fat burning exercise once you get the hang of it. Sprawl down, but before you come back up, kick one leg to the opposing side and do the same with the other leg.

A heart rate up means you will burn more calories and also live longer and healthier.

5. Burpee (Weighted)

Source: Bastien Plu / Unsplash

I mean, you knew this was coming. The burpee is amazing for losing weight and it couldn’t be out of this list of the greatest fat burning exercises to do at home. And how to make this exercise better than it already is? Simply add weight to it. If you have a weighted vest, this is ideal, or have a backpack with books inside or do like Max Posternak and simply hold the same pair of dumbbells with you while performing the movements.

The faster you go with the burpee, the more your heart rate will shoot up. You can combine this exercise with different styles if you want:

• as an EMOM (every minute on the minute) so that you perform a number of burpees every minute and rest for the remainder of the time.
• make it a HIIT Tabata-style – perform as many burpees as possible for 20 seconds and rest for 10 seconds, do a total of 8 rounds like this.
• Or simply go for a specific number of burpees you want to do and record how long it takes for you to finish them.

And that was Posternak’s list of the 5 greatest fat burning exercises to do at home. If you want to see how he specifically does each one of these movements, click on the video below.

VIDEO – 5 Greatest Fat Burning Exercises To Do At Home

And those were the 5 greatest fat burning exercises that you can do from home according to Max Posternak. Check out more content from BOXROX that will help you continue losing weight and building muscle to achieve the fitness look you are aiming for.

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More Fat Burning Exercises

If you are serious about losing weight and want to do more than just these greatest fat burning exercises posted above, then you should look into having access to gym equipment.

If you already have access to fitness gear from a gym, then your best and safest bet to lose weight would be to do heavy compound lifts at the beginning of your workout routines.

Compound exercises are effective for building strength because they work multiple muscle groups at once. They also recruit more muscle fibres than isolation exercises do. This means that compound moves build muscle faster and burn more calories over time. Ready to start getting fit? Here are some compound exercises you can add to your workout routine:

Squats are a great exercise for building your legs, butt, and abs. They’re also the most basic compound exercise you can do. If you want to build muscle mass and strength, squats should be at the top of your list of exercises—and there are lots of different squats variations to choose from!

The deadlift targets your core, legs, back and grip strength making it one of the best muscle-building fat-burning exercises you can do. Improving your deadlift will also improve your squats, lunges and rows.

Pull-ups are great exercises to include in your workout routine and they target your back, biceps, lats and abs. You can always modify them to make it easier, in case you don’t have the strength yet to do one.

You can also do chin-ups, a variation that uses more your biceps than your back muscles.

Source: Photo courtesy of CrossFit Inc

The bench press is one of the most popular exercises among weightlifters. It is the best exercise for chest hypertrophy and you can do them with a barbell for heavier load or dumbbells for a bigger stretch of the pecs.

Conclusion – Greatest Fat Burning Exercises

Add compound movements and do the 5 greatest fat burning exercises exemplified earlier to begin your body transformation and see the results for yourself.

BOXROX has previously covered similar ideas before. We talked about what happens to your body if you do 100 push-ups a day for 30 days, 100 squats, and 100 sit-ups. Now we have arrived at another freak fitness challenge with the pull-up.

The pull-up is regarded as one of the hardest bodyweight exercises a person can do for their upper body. It is not difficult to find people who can do 10 or 20 push-ups without taking a break and not be able to do more than a couple of pull-ups in a row.

The pull-up is fairly simple in its goal: hang from a bar and pull your entire body up until your chin is cleared above the pull-up bar and then lower your body back until your arms are fully stretched.

Source: Photo courtesy of CrossFit Inc.

Pull-ups are a great exercise for building upper body strength, and they offer numerous benefits, including:

1. Increased upper body strength: Pull-ups primarily work the muscles in your back, shoulders, and arms, helping you build strength in these areas.
2. Improved grip strength: Since you need to hold onto the bar while doing pull-ups, this exercise can help improve your grip strength.
3. Better posture: Pull-ups can help improve your posture by strengthening the muscles in your back and shoulders, which can help you maintain proper alignment.
4. Improved core stability: Pull-ups require you to engage your core muscles to maintain proper form, so they can help improve your overall core stability.
5. Increased cardiovascular endurance: Doing multiple reps of pull-ups can get your heart rate up and challenge your cardiovascular endurance.
6. Versatile: Pull-ups can be performed with various grip positions and can be modified for different fitness levels, making them a versatile exercise.
7. Can be done anywhere: Pull-ups can be performed with a simple bar or even a tree branch, so they can be done anywhere.

Overall, pull-ups are an excellent exercise for building upper body strength, improving posture and grip strength, and increasing cardiovascular endurance.

With those benefits of the pull-up, does doing more pull-up equal more benefits? What happens to your body when you do 100 pull-ups every day for 30 days? Let’s find out.

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100 Pull-Ups Every Day for 30 Days

First of all, chances are you probably should not be doing this fitness challenge as it is very taxing on the body and you need to let your muscles rest before targeting them again. This challenge is, indeed, only for reference, but if you do decide to test your body, this is what you can expect from it.

For this article, we are taking into consideration the results of two YouTube videos in which people did 100 pull-ups every day for 30 days. They are from Browney and Brandon Williams.

The videos are below:

Beginner, Intermediate, and Experienced Athlete do 100 Pull-Ups Every Day for 30 Days

Brandon Williams Does 100 Pull-Ups Every Day for 30 Days

The results can vary depending on a few aspects such as genetics and level of fitness/strength.

In Browney’s video, you can see that there wasn’t much visual change for the athletes who did the challenge. The experienced athlete did make gains in his back muscles.

However, in terms of strength, participants got better. Before the challenge, they tried to do their max pull-up without breaking. They re-did the test after the 30-day challenge. Except for the intermediate athlete, they all improved in the max-pull-ups unbroken and also how long it took to do 100 pull-ups in total.

Source: engin akyurt / Unsplash

Brandon Williams talked about how gruelling it was for the first few days. “Both my biceps and my back were super sore,” he says. Halfway through the challenge, though, he changes his grip to a hammer curl pull-up grip.

However, he says he noticed the biggest visual change in his body. “My shirts have started to feel smaller on me, like I’m filling them out more, so I’m pretty sure I gained a pretty decent amount of muscle.”

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What Muscles do Pull-Ups Work?

Pull-ups primarily work the following muscle groups:

1. Latissimus Dorsi: Also known as the “lats,” these are the large muscles in your back that are responsible for the pulling motion during the exercise.
2. Biceps: The biceps, located on the front of the upper arm, are also activated during pull-ups and assist in the pulling motion.
3. Forearms: The muscles in the forearms are engaged during the grip strength required to hold onto the bar during the exercise.
4. Shoulders: The shoulder muscles, including the deltoids, are also involved in the pulling motion during pull-ups.

In addition to these primary muscle groups, pull-ups also work the muscles in your chest, upper back, and core to a lesser extent, providing a comprehensive upper body workout.

Should You Do Pull-Ups Every Day?

While pull-ups can be a great exercise for building upper body strength, it is generally not recommended to do pull-ups every day. This is because your muscles need time to rest and recover after a workout in order to repair and grow stronger.

Doing pull-ups every day without allowing for proper recovery time can increase your risk of injury and also lead to overtraining, which can negatively impact your overall fitness goals.

Instead, it is recommended to incorporate pull-ups into a well-rounded strength training program that includes other exercises and allows for adequate rest and recovery time between workouts. A good rule of thumb is to aim for two to three strength training sessions per week, with at least one day of rest in between each session.

It’s also important to note that everyone’s fitness level and recovery time can vary, so it’s important to listen to your body and adjust your workout schedule accordingly.

Pull-up progressions

Source: depositphotos

There are many popular progressions to achieving the required strength to do pull-ups. They include the ring row, banded pull-ups, and negatives (jumping up and slowly lowering down).

In addition to progressions, you’ll need solid and consistent practice.

• Deadhangs – deadhangs are an effective way to build shoulder stability and grip strength, both of which you’ll need before you can perform a pull-up. Aim to simply hang from a bar for around a minute. Deadhangs can be performed passively or with active shoulders, train both.
• Push-ups – push-ups are your friends when working on developing strict strength for pull-ups. Most athletes are able to perform at least a dozen push-ups unbroken before they have the strength to perform pull-ups.
• Ring rows – ring rows follow a similar movement pattern of a pull-up except you get the extra aid from having your feet on the floor. Alongside with ring dips, ring rows are a great exercise to develop strength for pull-ups.
• Bands – use a band to get yourself used to the movement pattern of pull-ups and know exactly which muscles will be taxed. Bands take some weight away from your body and help you perform the movements easier. Assisted pull-ups have their place as a developmental exercise but you should combine them with other variations and progressions to develop better pull-ups.
• Negatives – in your quest to becoming stronger, negative pull-ups are probably one of the most effective exercises because they focus on the eccentric part of the movement. Jump onto the pull-up bar so your chin is over it and hold this position for a few seconds. Then, lower yourself as slowly as possible until your arms are extended again. Make sure you go through the full range of motion.
• Chin over bar hold – this will help you develop your end strength, required for the final portion of the pull-up. Aim to hold this for around 30 seconds while keeping your whole body under control.
• Supine barbell row – this movement will allow you to develop similar muscles to the pull-up except in a different plane of motion and at an easier intensity. Unlike ring rows, the supine barbell row keeps the hands in a fixed position (like the pull-up).

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Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

Although this workout was presented as an answer for those looking to stay in shape indoors during the pandemic, it is still highly valuable nowadays as some people prefer not to go to the gym to workout, or simply can’t.

He emphasizes the importance of maintaining gains despite being unable to access gyms. For that, Jeff presents a comprehensive bodyweight workout program suitable for various fitness levels, including beginners and advanced individuals.

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Perfect Full-Body Workout to Do at Home

The workout consists of two parts, labelled as Workout A and Workout B.

If you’re giving this workout a shot for the first time, it is recommended to go with the Workout A variation. However, if you’re aiming for a more thorough total body split workout routine, you can either integrate Workouts A and B into a twice-weekly schedule, or for an even better approach, alternate between Workouts A and B on Mondays, Wednesdays, and Fridays each week.

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Workout A is introduced as a total body workout focusing on six major areas. It starts with a lower body exercise, the Alternating Single Leg Box Squat, with varying difficulty levels based on one’s ability. The routine progresses with Upper Body Push exercises, including Handstand Push-Ups and Power Push Aways, followed by Lower Body Posterior Chain exercises like the Alternating Heel Touch Squat.

The workout transitions back to Upper Body Pull exercises, featuring Pull-Ups and Seated Pull-Ups. Jeff includes explanations for different ability levels and modifications. He then presents a Core Circuit involving exercises such as the Reverse Corkscrew and Black Widow Knee Slide, which target both lower and upper abdominal muscles.

The session concludes with Corrective Exercises, including the Angel and Devil stretch, which engages the posterior chain. Jeff emphasizes continuous movement without rest between exercises, promoting progressive overload through cumulative fatigue.

Workout B is the second part of the program and follows a similar structure. It starts with exercises like the Slick Floor Bridge Curl and Long Leg March to target the posterior chain. Upper Body Push exercises include Variable Wall Push-Ups, while Upper Body Pull exercises comprise Chin-Ups and Inverted Rows. The workout also features exercises like the Alternating Crossover Step-Up and Split Squat Jump for the lower body.

The Core Circuit in Workout B involves exercises like the Ab Halo and V Up Tuck, engaging both upper and lower abs. The routine wraps up with Corrective Exercises, such as the Reverse Hyperextension, which focuses on the glutes and lower back.

Jeff emphasizes that the workouts should be done in an alternating fashion, three times a week, and provides guidance on making the exercises more challenging or easier based on individual fitness levels.

In a nutshell, here are the workouts.

Workout A:

Complete a total of 2-3 sets of the workout prescribed above.

Total workout time: 35-50 minutes

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Workout B:

Complete a total of 2-3 sets of the workout prescribed above.

Total workout time: 35-50 minutes

Watch the entire video below to understand how to perform each of the movements from Cavaliere’s perfect full-body workout to do at home.

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Learn More

When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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Visceral fat, also known as intra-abdominal fat, is a type of fat that accumulates deep within the abdominal cavity and surrounds internal organs such as the liver, pancreas, and intestines. Unlike subcutaneous fat, which is found just beneath the skin, visceral fat is located deeper within the body.

Visceral fat serves several functions, including providing cushioning and protection for organs. However, excessive amounts of visceral fat can have negative health effects. It is considered a significant health risk because it can contribute to various chronic conditions and diseases, such as type 2 diabetes, metabolic syndrome, certain cancers, cardiovascular diseases and more.

To assess the amount of visceral fat in the body, medical professionals may use imaging techniques such as computed tomography (CT) or magnetic resonance imaging (MRI). Some smart scales claim to be able to measure your visceral fat, although that could be very wrong.

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Source: Photos Courtesy of CrossFit Inc

Thomas DeLauer shared a video explaining the literal most effective exercise for reducing visceral belly fat. Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has 3 million subscribers and he has been on the cover of numerous international magazines.

The Literal Most Effective Exercise for Reducing Visceral Belly Fat

Resistance training is great for reducing belly fat, but according to DeLauer, research does not back that up when it comes to visceral fat.

A peer-review of 35 scientific studies on the effect of aerobic vs resistance training on visceral fat found that resistance training did not impact the level of visceral fat. Aerobic exercise had a moderate effect on it.

So cardio is the answer? Well, yes, but we need to dig deeper. If you just read up to this point, go outside and run for miles, you likely won’t do as much visceral fat reduction as you would hop to. Turns out, shorter higher-intensity bouts of cardio were even more effective at reducing visceral fat.

Source: Reebok

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And how do you incorporate this into your workout so that you can lose visceral fat? DeLauer explains that the higher-intensity interval training should be the intense work, not the entire workout.

What he means is that you shouldn’t do HIIT for 30 minutes on end. You wouldn’t be able to maintain a sprint at 80-90% of your maximum effort for that long. A better approach is to run 100 yards, for example, at your maximum speed which should take you less than 20 seconds to finish. Then you walk back and take as long as you need to recover from that sprint before you do it again and again and again.

DeLauer also is a big fan of having a zone 2 or zone 3 training during the week besides your HIIT to increase your metabolic rate and improve your fat-burning ability.

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Thomas DeLauer also explains the best approach to incorporate resistance training into your schedule if your goal is to reduce visceral belly fat.

For that and a deeper explanation of the arguments presented above, watch the following video.

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Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:

1. Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
2. Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
3. Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
4. Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
5. Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.

It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.

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To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:

1. Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
2. Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
3. Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
4. Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
5. Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
6. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.

Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.

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Push-ups, a classic and fundamental exercise, serve as a cornerstone for developing upper body strength. Their timeless appeal lies not only in their simplicity but also in the vast array of variations that cater to diverse fitness levels, goals, and specific muscle groups. The beauty of push-ups lies in their ability to adapt to individual needs and objectives, making them an essential component of any well-rounded workout routine.

The efficacy of push-ups in building upper body strength is unparalleled. These versatile bodyweight exercises offer a range of variations, making them accessible and beneficial for individuals of all ages, genders, and fitness levels. Whether you are a fitness enthusiast or a beginner, push-ups provide a reliable metric for gauging your upper body strength and the ability to exert maximum force relative to your body weight.

Integrating push-ups into your workout routine brings forth a plethora of advantages. Not only do they contribute to building and toning your chest, shoulders, triceps, and core muscles, but they also serve as a valuable indicator of your overall physical fitness. Consistency in incorporating push-ups into your regimen is highly advisable, with the goal of gradually increasing the number of repetitions to match your evolving capacity.

Source: Ketut Subiyanto on Pexels

In essence, push-ups transcend the boundaries of age, gender, and fitness levels, making them a universally beneficial exercise. The timeless nature of push-ups, coupled with their adaptability, makes them an indispensable component of a comprehensive and effective workout routine.

The information for this article is based on a video and knowledge of Jeff Cavaliere. Jeff Cavaliere is a fitness trainer, physical therapist, and the creator of the popular fitness YouTube channel called ATHLEAN-X. He is known for his expertise in strength training, conditioning, and sports medicine. Jeff Cavaliere served as the Head Physical Therapist and Assistant Strength Coach for the New York Mets in Major League Baseball from 2006 to 2009.

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Best Push-Up Workout for People of All Fitness Levels

Unlike conventional push-up workouts that often focus solely on the repetitive bending and extending of your arms, the perfect chest push-up workout goes beyond mere arm movements. It places a deliberate emphasis on engaging and activating the muscles in your chest for a more targeted and effective training session.

In this unique chest push-up workout, the traditional concept of rep ranges takes a back seat. Instead, the emphasis is on pushing yourself to the point of failure in each exercise. By doing so, you ensure that every repetition is executed with maximum effort, challenging your chest muscles to their full potential.

To enhance the intensity and variety of the workout, seamlessly transition between push-up variations. Each transition is punctuated by incorporating an abdominal exercise, strategically chosen to align with your individual fitness level. This not only adds a dynamic element to the routine but also ensures a comprehensive workout that targets both the upper body and core.

Source: Karl Solano on Pexels

The absence of predetermined rep ranges in this workout allows for a more intuitive and personalized approach. Your focus shifts from counting reps to pushing your muscles to their limits, fostering a mind-muscle connection that is crucial for optimal chest development.

In essence, the best push-up workout you will see below breaks away from the conventional mold, providing a fresh perspective on training. It encourages you to listen to your body, push your limits, and seamlessly integrate abdominal exercises for a well-rounded and effective workout experience.

This the best push-up workout for people of all fitness levels from pro athlete and strength coach Jeff Cavaliere, M.S.P.T, CSCS.

Check out the best push-up workout below:

Perform this entire workout two to three times. Rest between 3 to 5 minutes between sets, then start over again.

Read More: The Perfect Push-Up Workout for Every Fitness Goal

Fill the gaps of your rest periods with something else. In the case of this perfect chest push-up workout, transition between exercises by performing:

• Beginners: V-Sit Hold
• Intermediate: Scissor V-Sit Hold
• Advanced: Scissor V-Ups

Do your version of the ab exercise until you’re ready to go back and perform the next exercise in the list.

It is absolutely possible to construct the perfect chest workout in the form of push-ups only, you only have to know how. Try it out and let us know how you get on!

Watch a demo of all the exercises in the video below explained by Jeff Cavaliere himself.

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As always, consulting with a fitness professional or healthcare provider is advisable, especially if you have any existing health conditions or concerns. They can provide personalized recommendations based on your individual needs and goals.

Push-ups can be incorporated into your workout in a variety of ways, depending on your fitness level and goals. Here are some suggestions:

1. As a warm-up: Start your workout with a set of push-ups to warm up your upper body and activate the muscles you’ll be using during your workout.
2. In a circuit: Include push-ups as part of a circuit training workout, where you perform a series of exercises back-to-back with little to no rest in between.
3. As a standalone exercise: You can do push-ups as a standalone exercise, either for a specific number of reps or for a certain amount of time.
4. With variations: Add variety to your push-up routine by incorporating different variations, such as incline push-ups, decline push-ups, diamond push-ups, or plyometric push-ups.
5. Superset with other exercises: Pair push-ups with other exercises that work different muscle groups, such as squats or lunges, to create a full-body workout.
6. With increasing difficulty: Challenge yourself by increasing the difficulty of your push-ups over time, such as by adding weight, decreasing the rest time between sets, or increasing the number of reps.

Remember to always maintain proper form during your push-ups to avoid injury and maximize the effectiveness of the exercise.

In essence, push-ups serve as a versatile tool for enhancing upper body strength and overall fitness. The complexity of factors influencing push-up performance adds richness to the fitness narrative, promoting a holistic approach that considers the interplay of various elements. Ultimately, the goal is not merely to meet predefined standards but to cultivate a sustainable commitment to personal well-being, recognizing that every step toward improvement is a triumph in itself.

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Jeremy Ethier, a renowned fitness trainer and Kinesiology graduate, is the co-founder of Built With Science. His YouTube channel has over 5.5 million subscribers and he delivers clear information with sound background research

In this full-body home workout routine, you will embark on a journey to challenge the common misconception that home workouts are inferior for muscle growth. While it is true that many bodyweight workouts at home routines may not yield optimal results, the key lies in proper design and execution.

How to Build Muscle at Home: The BEST Full Body Workout for Growth

The first crucial aspect emphasized is the need to push oneself to near failure for every set performed in the full-body home workout routine. This ensures the activation of all motor units within the muscles, leading to substantial growth akin to using heavier weights in a gym setting. The importance of working with a weight or resistance equivalent to at least 30-40% of one’s 1 rep max is also highlighted, resulting in approximately 30-40 reps per set for maximum growth potential.

With these principles in mind, let’s delve into the specifics of the full home workout. The initial exercise entails narrow grip push-ups, where the hands form a diamond shape, targeting the chest and triceps. The inverted row is then employed to focus on the overall back, with an emphasis on the mid-back region for thickness. Transitioning to the third exercise, you perform pike push-ups, which predominantly engage the shoulders and triceps. The following move involves targeting the back, specifically the lats, through a vertical pulling angle using sliding lat pulldowns.

Proceeding with the workout, do bicep towel curls to isolate the arms. To further focus on the long head of the triceps, they can seamlessly switch over to perform tricep extensions using the same towel setup used for bicep curls.

Recognizing that bodyweight squats may not suffice for most individuals, the workout incorporates assisted pistol squats using the towel setup, effectively engaging the quads and glutes. The Bulgarian split squat with the rear leg elevated on a platform is the eighth exercise, adding additional emphasis to the quads and glutes. Conclude the workout with the sliding leg curl, targeting the hamstrings through both hip and knee extension.

Rest and recovery are essential components of any workout routine, including home workouts. Adequate rest of approximately 2 minutes between sets is recommended to allow the muscles to recuperate and perform optimally. To save time while maintaining effectiveness, you can perform the upper body exercises in a superset fashion.

By following this meticulously crafted and scientifically informed full body home workout routine, you will experience a journey of growth, strength, and self-improvement. The emphasis on proper execution and targeted exercises ensures that one’s home workouts can yield results that rival those achieved in traditional gym settings. With dedication, consistency, and the right knowledge, anyone can achieve their fitness goals from the comfort of their own home.

Home workout (superset):

SUPERSET:

• Diamond Push-Ups: (4 sets – 2 flat, 2 decline)
• Inverted row (4 sets)

SUPERSET:

• Pike Push-ups (3 sets)
• Lat pulldowns on floor (3 sets)

SUPERSET:

• Biceps towel curl (2 sets”
• Tricep bodyweight extensions (2 sets)
• Assisted pistol squat (3 sets each side)
• Bulgarian split squat (3 sets each side)
• Hamstring leg curls (4 sets)

Do this workout 3-4 times a week for maximum gains.

To see Ethier explaining why each exercise is best for maximum muscle growth, watch the full video below.

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Pros of Doing Bodyweight Exercises

There are also many other reasons to start doing calisthenics besides a leaner, but strong physique:

• Do it anywhere – as it usually utilises bodyweight, you can do most of the movements anywhere, even while on vacation.
• Joint strength – when you start progressing to other movement standards, you will require your joints to do extra work to hold your body weight. That is simply not used during normal gym exercises.
• Strength everywhere – you will work out your entire body. No more “skip leg” days.
• Impress anyone – this can sound a bit pathetic, but you will definitely impress people around you if you can perform some of the more advanced movements.
• Inexpensive – you can do many exercises with nothing but your sheer will, or you can find a bar at a playground or buy your own and incorporate even more exercises into your routine.
• Great for weight loss – as this type of training involves multiple muscle groups, it usually burns more calories than common cardio and adds to your overall energy expenditure.

Source: CrossFIt Inc

Cons of Doing Bodyweight Exercises

The good thing about calisthenics is that there are not many downsides to doing it. After all, since when is doing bodyweight workouts bad for you? It is not. So what are the disadvantages of doing calisthenics?

• No bulking – if you are looking to get ripped with giant muscles, your best bet is to do powerlifting and stick to the gym. Bodyweight exercises will get you fit, but a more lean-looking physique.
• Not great if you are recovering – if you had surgery or are doing physical therapy, calisthenics will not help you, and could potentially injure you even further. Bodyweight exercises are fundamental, but you are still lifting a lot of weight, whereas in a gym you can strengthen your leg by lifting literally any weight you want.
• You can hit a plateau – when you start training, you want to keep progressing, and that can be tricky or disappointing when doing calisthenics because you will only use your body weight. Weight training is easier, you just add more weight, but with calisthenics you need to find ways to challenge yourself more utilizing the only weight you have available.

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Learn More

When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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The pull-up is a close kinetic chain exercise, this means that the hands are fixed on a surface and the body moves.

The pull-up bar can play both the role of a trusted ally and a formidable adversary. While the conventional pull-up stands as an exemplary upper-body calisthenics exercise, it also holds the reputation of being one of the most challenging to master. Achieving a continuous set of 10 or 20 repetitions can prove daunting for some, but even beginners can benefit from modified variations of the exercise until they are prepared to progress to more demanding manoeuvres.

Traditional pull-ups yield remarkable advantages in cultivating upper body strength, contributing to:

• Enhanced upper body strength: Pull-ups predominantly engage the muscles in your back, shoulders, and arms, fostering strength development in these regions.
• Improved grip strength: As the exercise necessitates gripping the bar, it effectively enhances your grip strength.
• Enhanced posture: Pull-ups have the potential to ameliorate your posture by fortifying the muscles in your back and shoulders, aiding in maintaining proper alignment.
• Heightened core stability: The execution of pull-ups mandates core muscle engagement to uphold correct form, thereby promoting overall core stability.
• Elevated cardiovascular endurance: Engaging in multiple sets of pull-ups can elevate your heart rate and serve as a cardiovascular endurance challenge.
• Versatility: Pull-ups offer flexibility through various grip positions and adaptable modifications suited to diverse fitness levels, rendering them a versatile workout.
• Accessibility: The simplicity of performing pull-ups with a basic bar or even a tree branch ensures their feasibility anywhere you choose.

Best Benefits of Pull-Ups

Source: Photo courtesy of CrossFit Inc.

Regardless of whether you can do one, 5 or 20 pull-ups in a row, this 8 week pull-up challenge will help you get better at it, fitter, more athletic, and improve your health altogether.

This challenge was created by Alex Lorenz. Alex Lorenz is the co-founder of Calisthenic Movement and has trained Calisthenics since 2012, uploading videos regularly for those people interested in getting in shape using only their body weight.

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The 8 Week Pull-Up Challenge to Build Impressive Muscle, Skill and Strength

Before we get into the 8-week pull-up challenge, you should be able to do 3 pull-ups or more. If you can’t, you should choose one of the options below to help you begin this challenge:

• Band-assisted pull-ups
• Fee-assisted pull-ups
• Negative pull-ups

You don’t need to stick to only one of these variations for the entire challenge. You can switch between them from one session to the next one.

On the other hand, if you are an advanced athlete, you can do pull-ups with extra weight. You can also change your grip for this pull-up challenge – traditional pull-ups are done with an overhand grip (focusing on the brachioradialis), underhand grips focus on the biceps (chin-ups), and a neutral grip is a good all-rounder that targets your brachialis more.

Source: Andrea Piacquadio on Pexels

How to Massively Improve Your Pull-Ups Quickly

The 8 week pull-up challenge created by Alex Lorenz is divided into three. For the following 8 weeks, you switch between them as you like. “How many days a week you should do the challenge depends on your level and experience.”

For beginners, you should aim for 3 sessions a week, while more advanced people could train up to 5 days.

Workout A

In this workout, you have to multiply the maximum amount of pull-ups you can do without taking a break to 5.

For example, if you are able to do 5 pull-ups without letting go of the bar, multiply that number by 5 and you get 25. In this case, you will have to do 25 pull-ups in total in a session. If you can do 10 unbroken pull-ups, you should do 50 pull-ups in a training session.

The objective is to reach that number in the least amount of time possible. Do that by doing as many reps as possible, and when it gets hard, stop while you can still have one or two reps in the tank. Rest a little bit and go back to the pull-ups.

Workout B

In this workout, you will do 5 sets of paused pull-ups.

• Add 2-second pause at 90-degree elbow position
• Add 2-second pause at the top of the movement
• Let yourself down normally
• Repeat the process

Choose a variation of the pull-up that allows you to do 3-8 reps with 2-3 minutes of rest between the sets.

Workout C

This is a pull-up pyramid style.

• Start with 1 pull-up
• Rest 20 seconds
• Add another pull-up
• Add 20 seconds to the rest
• Add another pull-up and so on

The higher the amount of reps you do, the higher the amount of rest you will need. “The goal is to reach as many reps as possible.”

You can also do this pyramid scheme going up and down with the number of reps, or simply go up as high as possible, even if it means you are resting 4 minutes between one set and the next one.

For a full understanding of the 8 week pull-up challenge created by Alex Lorenz, watch the video below.

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What Muscles Do Pull-Ups Work?

Pull-ups primarily work the following muscle groups:

1. Latissimus Dorsi: Also known as the “lats,” these are the large muscles in your back that are responsible for the pulling motion during the exercise.
2. Biceps: The biceps, located on the front of the upper arm, are also activated during pull-ups and assist in the pulling motion.
3. Forearms: The muscles in the forearms are engaged during the grip strength required to hold onto the bar during the exercise.
4. Shoulders: The shoulder muscles, including the deltoids, are also involved in the pulling motion during pull-ups.

In addition to these primary muscle groups, pull-ups also work the muscles in your chest, upper back, and core to a lesser extent, providing a comprehensive upper-body workout.

Should You Do Pull-Ups Every Day?

While pull-ups can be a great exercise for building upper body strength, it is generally not recommended to do pull-ups every day. This is because your muscles need time to rest and recover after a workout in order to repair and grow stronger.

Doing pull-ups every day without allowing for proper recovery time can increase your risk of injury and also lead to overtraining, which can negatively impact your overall fitness goals.

Instead, it is recommended to incorporate pull-ups into a well-rounded strength training program that includes other exercises and allows for adequate rest and recovery time between workouts. A good rule of thumb is to aim for two to three strength training sessions per week, with at least one day of rest in between each session.

It’s also important to note that everyone’s fitness level and recovery time can vary, so it’s important to listen to your body and adjust your workout schedule accordingly.

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Trying to get fit at home has its pros and cons. The biggest positive is the fact that you can do it at any time, it is free and anyone can do it. Some of the negative sides is that you could get bored doing the same exercise over and over, it can be difficult for some people to progress to get really strong and could be demotivating to do it by yourself inside your own house.

Nevertheless, getting fit should be something everyone aims for. And if your excuse is money or time, then this is the right article for you to read. The top 10 exercises to get fit at home were first shared by sports teacher and YouTube fitness guru Alex Lorenz. He is the co-founder of Calisthenic Movement and has trained Calisthenics since 2012, uploading videos regularly for those people interested in getting in shape using only their body weight.

Source: Ketut Subiyanto / Pexels

See more below.

Top 10 Exercises to Get Fit At Home

Before we jump into this list of the top 10 exercises to get fit at home, one thing you should know. Lorenz did not include exercises that require minimum equipment such as jump rope or even a pull-up bar (that is why you won’t see the pull-up in this list, although it is an incredible bodyweight exercise for you to do).

In this list, however, you will see exercises you can do without any equipment or those you can do with the help of your own furniture. Let’s get down to the nitty-gritty.

Here are Lorenz’s top 10 exercises to get fit at home:

1. Jumping jacks – coordination and endurance
2. Pike walk – shoulder and core focused
3. Push-ups – easy to progress for beginners all the way to advanced athletes
4. Side-plank raises – target the often neglected obliques, abductors and adductors
5. Knee raises – abdominal, triceps, shoulders and lower traps
6. Rows – back exercise with benefits for the arms
7. Swimmers – target your back, glutes and hamstrings to some degree
8. Easy bridge – posterior chain, shoulder mobility, stretches the pecs, biceps and front delts
9. Squats – a must-do exercise for your lower body
10. Lunges – quads, hamstrings and glutes exercise, unilateral movement

Source: Karl Solano on Pexels

Lorenz also mentioned a couple of honourable mentions:

• High knees
• Glute bridge
• Calf raise
• Chair dips
• Hollow body hold
• Planks
• Burpees

There are pros and cons for each and every exercise listed above. See below the full video for a quick rundown of each of the top 10 exercises to get fit at home and why you should do one or the other, depending on what your goals are.

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Losing Weight and Transforming Your Body

Although you’ve seen a list of the top 10 exercises to get fit at home and those movements can help you lose weight, you should know the mechanical basics of how to lose weight and transform your body.

Basically, you need to understand calorie balance. Calorie balance is the ratio between calories taken in and calories expended in any one individual at any given time. This is the most important factor when it comes to changing your weight. What you actually need on a daily basis will be individual to you based on your age, lifestyle and fitness habits.

Source: Robert Born

There are 3 states of calorie balance:

• Negative calorie balance (hypocaloric diet)
• Calorie balance (eucaloric diet)
• Positive Calorie balance (hypercaloric diet)

What you want to be is in a negative balance or caloric deficit. A caloric deficit means you are consuming less energy than what you are using throughout the day.

In other words, you are eating fewer calories than you are burning and when that happens, you are in a caloric deficit.

Some people might call it a diet and as with any diet that aims at losing weight, you must be in a caloric deficit, otherwise, you will not lose weight.

As long as you burn more calories than you consume, you will lose weight. Our list of 70 bodyweight cardio exercises will help you burn more calories, thus increasing the amount of weight you will lose.

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Cons of Doing Bodyweight Exercises

The good thing about calisthenics is that there are not many downsides to doing it. After all, since when is doing bodyweight workouts bad for you? It is not. So what are the disadvantages of doing calisthenics?

• No bulking – if you are looking to get ripped with giant muscles, your best bet is to do powerlifting and stick to the gym. Bodyweight exercises will get you fit, but a more lean-looking physique.
• Not great if you are recovering – if you had surgery or are doing physical therapy, calisthenics will not help you, and could potentially injure you even further. Bodyweight exercises are fundamental, but you are still lifting a lot of weight, whereas in a gym you can strengthen your leg by lifting literally any weight you want.
• You can hit a plateau – when you start training, you want to keep progressing, and that can be tricky or disappointing when doing calisthenics because you will only use your body weight. Weight training is easier, you just add more weight, but with calisthenics you need to find ways to challenge yourself more utilizing the only weight you have available.

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Source: Anya Juárez Tenorio on Pexels

When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterwards, cool down with static stretches to improve flexibility and promote recovery.
7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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Source: Polona Mitar Osolnik on Pexels

Training at home offers a range of benefits that make it an attractive option for many individuals. Here are several reasons why people might choose to pursue their fitness goals in the comfort of their own homes:

1. Convenience:
   • Flexible Schedule: Home workouts provide the freedom to exercise at any time that suits your schedule, eliminating the need to adhere to a gym’s operating hours.
   • Time Savings: Commuting to a gym can be time-consuming. Training at home saves precious time, making it more feasible for individuals with busy lifestyles.
2. Cost Savings:
   • No Gym Fees: Home workouts eliminate the need for expensive gym memberships, potentially saving significant money in the long run.
   • Minimal Equipment Costs: While some home workouts may require equipment, it’s often possible to achieve effective workouts with minimal or no equipment investment.
3. Privacy and Comfort:
   • No Judgment: Exercising at home eliminates any potential feelings of self-consciousness that some individuals may experience in a public gym setting.
   • Personalized Environment: You have control over the music, temperature, and atmosphere, creating a comfortable and personalized workout space.
4. Accessibility:
   • No Commute: Training at home removes barriers related to commuting, making it more accessible for individuals who live in remote areas or lack convenient access to a gym.
   • Adaptability: Home workouts can be adapted to various living spaces, accommodating individuals with limited space or those who travel frequently.
5. Safety and Hygiene:
   • Reduced Exposure to Germs: In public spaces, there’s always a risk of exposure to germs. Exercising at home minimizes this risk, particularly during times of illness or health concerns.
   • Controlled Environment: You have control over the cleanliness and hygiene of your workout space, ensuring a safe and comfortable environment.
6. Customization:
   • Tailored Workouts: Home workouts can be personalized to suit individual fitness levels, goals, and preferences.
   • Diverse Options: With a plethora of online resources, individuals can access a variety of workout routines, ranging from yoga and bodyweight exercises to high-intensity interval training (HIIT) and more.
7. Family and Community Engagement:
   • Involvement of Family Members: Training at home provides an opportunity for family members to join in, promoting a shared commitment to health and well-being.
   • Virtual Communities: Many online platforms foster virtual fitness communities, connecting individuals worldwide who share similar fitness goals and interests.

Ultimately, whether due to time constraints, budget considerations, or personal preferences, training at home offers a convenient and adaptable solution for many people seeking to maintain an active and healthy lifestyle.

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Push-ups are a classic bodyweight exercise that’s great for building upper body strength. The push-up is one of the most traditional bodyweight exercises a person can do and also one of the most well-rounded to build upper body strength. There are also many push-up variations, which makes this exercise arguably the best bodyweight movement that you can do anytime, anywhere.

Regardless of age, sex, or current fitness level, incorporating push-ups into your workout routine can offer a myriad of benefits. Push-ups not only serve as a great indicator of upper body strength but also gauge your ability to generate maximal force relative to your body weight. While the question of how many push-ups one should be able to do for optimal physical fitness arises, it’s essential to consider various factors that contribute to individual performance.

So why not make your home chest workout focused on push-ups and some of its variations? That is what this article is about. The information is based on a video shared by the YouTube channel WORKOUT.

Let’s dig in.

Source: Bastien Plu / Unsplash

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How to Get a Massive Chest with Only Push-Ups

The exercise consists of 10 push-up variations. There is not a set number of reps you should aim for, but rather a time.

Each exercise should be performed for 30 seconds followed by a 5-second rest between movements.

Remember to maintain proper form and listen to your body. These variations target different muscle groups, providing a well-rounded upper body workout.

Here is the push-up workout that will give you a massive chest.

1. Kneeling Push-up: Start on your knees, hands slightly wider than shoulder-width apart. Lower your chest toward the ground, keeping your body straight, then push back up.
2. Kneeling Push-Up Row: Perform a kneeling push-up, then, at the top, lift one hand off the ground, pulling your elbow toward the ceiling in a rowing motion. Alternate sides.
3. Kneeling Rotational Push-Up: After each push-up, rotate your body, lifting one arm toward the ceiling, creating a side plank position. Alternate sides with each repetition.
4. Diamond Push-up (on knees): Form a diamond shape with your hands beneath your chest. Perform a push-up on your knees, targeting your triceps and chest.
5. Fly Push-up: As you descend, extend your arms out to the sides, then bring them back in as you push up. This engages your chest muscles more intensely.
6. Reverse Push-up: Lie on your back, hands beside your shoulders. Push through your palms and lift your body, engaging your triceps and lower back.
7. Spider Crawl Push-up: Perform a push-up and, as you rise, bring one knee toward the elbow on the same side. Alternate knees with each repetition.
8. Hindu Push-up: Start in a downward dog position, lower your chest toward the ground, arch your back, then push back up to the downward dog position.
9. Push-up to Side Plank: After each push-up, rotate into a side plank position, stacking your feet and lifting one arm toward the ceiling. Switch sides after each push-up.
10. Archer Push-up: Widen your hand placement, and as you lower, shift your body toward one side, bending that arm more than the other. Push back up and switch sides.

Source: Nikola Murniece / Unsplash

After those 10 push-ups, you will also perform two pec stretches.

• Kneeling pec stretch
• Standing pec stretch

The kneeling version has you stretching both sides of the body for 30 seconds. The standing pec stretch will have you stretching one pec at a time, so use 15 seconds for one arm and 15 seconds for the other.

And that is the entire workout. You can watch the video below to see how to perform each of these exercises that make up this home chest workout with only push-ups.

The Perfect Push-Up Workout for Every Fitness Goal

The frequency of this workout depends on various factors, including your fitness level, overall health, and individual recovery capacity. As a general guideline, you could aim to perform this workout 2 to 3 times per week, allowing at least one day of rest between sessions.

However, it’s crucial to listen to your body. If you’re a beginner or new to these exercises, start with 1 to 2 sessions per week and gradually increase as your strength and endurance improve. On the other hand, if you’re an experienced and conditioned athlete, you might be able to handle 3 or more sessions weekly.

Always prioritize rest and recovery. Overtraining can lead to fatigue, increased risk of injury, and hinder progress. Pay attention to how your body responds to the workout, and if you experience excessive soreness or fatigue, consider adjusting the frequency or intensity.

Source: CrossFit Inc

How To Unlock Your Push-Up Strength in Only 5 Minutes

Additionally, it’s beneficial to incorporate variety into your fitness routine. Combine this upper body workout with other forms of exercise, such as cardiovascular training and lower body workouts, to create a well-rounded fitness program.

As always, consulting with a fitness professional or healthcare provider is advisable, especially if you have any existing health conditions or concerns. They can provide personalized recommendations based on your individual needs and goals.

In essence, push-ups serve as a versatile tool for enhancing upper body strength and overall fitness. The complexity of factors influencing push-up performance adds richness to the fitness narrative, promoting a holistic approach that considers the interplay of various elements. Ultimately, the goal is not merely to meet predefined standards but to cultivate a sustainable commitment to personal well-being, recognizing that every step toward improvement is a triumph in itself.

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The Only Push-Up Exercises You Need

Calisthenics is a form of strength training performed with no equipment. It utilises only your body weight to tackle large muscle groups. Have you seen someone doing a dragon flag in which the person appears to be blown by the wind horizontally while holding with both hands on a bar? That is a very high-level exercise of calisthenics.

However, some movements of calisthenics can be performed by beginners and that might help you transition to calisthenics.

In the video below you will see 20 of the best beginner calisthenics exercises if you are considering starting dong bodyweight strength training.

The video is brought by Calisthenics Family, a YouTube account created by two brothers from the Netherlands. They also have their own website in which they help people during their calisthenics journey.

They divided the exercises into four categories: push exercises, pull exercises, core exercises, and leg exercises.

• Push exercises – chest, shoulders, triceps
• Pull exercises – lats, biceps, upper back
• Core exercises – six-pack, obliques, lower back
• Legs exercises – quads, hamstrings, glutes, lower back, calves

Check out the 20 best beginner calisthenics exercises in their opinion in the video below.

20 Best Beginner Calisthenics Exercises

1. Pike push-ups

2. Dips

3. Push-ups

4. Straight bar dips

5. Triceps extensions

6. Frog stand

7. Pull-ups

8. Bodyweight rows

9. Chin-ups

10. Bicep bar curl

11. Skin the cat

12. Butterfly hold

13. Hollow body hold

14. Superman hold

15. Elbow plank

16. Leg raises

17. Side plank

18. Pistol squats

19. Single-leg deadlift

20. Single-leg glute bridge

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You excuse yourself and find some space in the spare room / garage / garden etc, start pumping the music out and jump straight in!

After completing any of the Christmas home workouts, recording your time, showering and changing, you are already finished and feeling great, all in the same amount of time that it took everyone else to drink a glass of wine!

1. CHELSEA

Chelsea is a great way to improve your pull-up, push-up and squat skills. It is one of those EMOMs that will challenge you to stay consistent throughout the full 30 minutes and really test your form under fatigue.

EMOM for 30 min:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Source: RX'd Photography

2. MARY

This is an effective workout for testing your gymnastics skills. It’s tough, but also a lot of fun as well.

AMRAP for 20 minutes:

• 5 Handstand push-ups
• 10 1-legged (pistol) squats
• 15 Pull-ups

Source: RX'd Photography

3. CINDY – CHRISTMAS HOME WORKOUTS

Here is everything you need to know. A seemingly simple WOD, the time duration for this will tax your mental endurance to it’s limits. The lack of technically difficult movements makes this a great workouts for Crossfitters of all levels. You don’t have to worry about needing any kit, and the lack of barbells, racks or rings makes this a great workout to do when you can’t get to the Box.

See if you can get any of your family or friends to join you and try a Crossfit WOD for the first time!

20 minute AMRAP

• 5 Pull Ups
• 10 Press Ups
• 15 Squats

Source: Courtesy of CrossFit Inc.

4. ANNIE

An interesting mix of very different exercises, this one will tax your core much more than you expect. Intensity is the name of the game so hit this one hard!

For time

• 50-40-30-20-10
• Double unders
• Sit ups

Source: RX'd Photography

5. HERO WOD MURPH

One of the classics, this workout is also easy to do whilst you are away from the Box. If you don’t have a pull up bar, try using a tree branch, a football goal post or just get creative. Murph is always a huge mental challenge, but you will have definitely earned your time relaxing in front of the fire after you complete this one!

For time

• 1 mile Run (1.6 km)
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Source: CrossFIt Inc

6. BARBARA

The lack of technical exercises makes this another great home workout. If you don’t have a pull up bar or can’t find anything else to use, substitute the pull ups for burpees or sit ups.

5 rounds 3 min rest

• 20 pull ups
• 30 push ups
• 40 sit ups
• 50 squats

Source: RX'd Photography

7. CHRISTMAS HOME WORKOUTS: CONDITIONING WOD

This is perfect if you have some space near your home to run. Lets face it, its probably going to be dark and cold so get that metal playlist on and get running. Do this whatever the conditions outside, snow, sleet or rain storm. Once the WOD is over, you’ve had a hot shower and there’s a glass of mulled wine in your hands, I’m sure you won’t regret it!

for time

• 800m run
• 50 burpees
• 400m run
• 50 pull ups
• 200m run
• 50 press ups

8. HOME WORKOUTS: KAREN

Simple and deadly, this is all in the mind. Get it done and you will deserve a serious chill out Christmas film night afterwards!

150 Wall balls for time

Source: RX'd Photography

Functional strength refers to the physical capacity to perform everyday movements and tasks with efficiency, stability, and control. It’s about developing strength that translates directly to real-world activities, rather than focusing solely on isolated muscles or lifting heavy weights.

Functional strength training emphasizes movements that mimic or directly improve the way the body functions in daily life, such as bending, twisting, pushing, pulling, and carrying. By enhancing functional strength, individuals can better handle the demands of daily activities, sports, and unexpected challenges, leading to improved overall movement quality and reduced risk of injury.

Functional strength prioritizes movements that are dynamic, multi-joint, and engage the core for stability. This approach not only builds strength but also fosters improved coordination, balance, and joint mobility, contributing to a well-rounded and adaptable physical foundation. And the person who came up with this list of the only 3 exercises you need for total body functional strength is no other than Adam Sinicki.

Adam Sinicki is known online as “The Bioneer.” He is a health and fitness writer, a personal trainer and has gathered almost half a million subscribers on his YouTube Channel.

Source: Courtesy of CrossFit Inc.

See it all below.

The Only 3 Exercises You Need for Total Body Functional Strength

In a video, Adam Sinicki contemplates the idea of narrowing down his favourite exercises to a minimal set that would still offer a comprehensive workout. He discusses the concept of the “thunctional three” – a set of three exercises he believes could provide a well-rounded full-body workout. He emphasizes the need to train various aspects of performance, such as mobility and rotation.

Adam introduces the first exercise as the “lizard crawl,” explaining its benefits in terms of strength training, mobility, and dynamic movement. He provides detailed instructions on how to perform the exercise correctly in a video at the end of this article, but here is a quick overview.

To perform the lizard crawl, follow these steps:

1. Starting Position: Begin in a quadruped position on the floor. This means your hands are placed under your shoulders, and your knees are under your hips. Your back should be parallel to the ground.
2. Contralateral Movement: Reach your right arm forward as you simultaneously extend your left leg straight back behind you. This is the contralateral movement that characterizes the lizard crawl.
3. Push and Crawl: As you reach forward with your right arm and extend your left leg back, begin to push your body up off the ground. This movement is similar to a one-arm push-up. This combination of reaching and pushing propels your body forward.
4. Alternate Sides: After pushing off, repeat the movement with the opposite side. Reach your left arm forward while extending your right leg back. Again, push off the ground to move your body forward.
5. Maintain Core Stability: Throughout the crawl, keep your core engaged and your body parallel to the ground. Avoid letting your hips sag or twist as you move.
6. Controlled Movement: Perform the crawl in a controlled and deliberate manner. Try to maintain a smooth rhythm and fluid motion as you alternate sides.
7. Dynamic Aspect: The lizard crawl involves a dynamic component, so embrace the slight changes in movement with each step. This helps improve coordination, agility, and overall body control.
8. Continuous Motion: Repeat the contralateral crawling pattern, moving forward or covering a designated distance. To challenge yourself further, you can crawl uphill and downhill or change directions.

Remember that the lizard crawl is a complex movement that engages multiple muscle groups and requires coordination. It’s beneficial for improving upper body strength, core stability, shoulder mobility, and hip mobility. As with any exercise, it’s important to start at a comfortable level and gradually increase the intensity as you become more familiar with the movement.

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Next, Sinicki introduces the “crossbody clean and press” as the second exercise. He explains the movement pattern, highlighting its combination of hip hinge and squat, along with the vertical pressing motion for building shoulder strength. This movement is done with a kettlebell.

“You’re going to put that [kettlebell] down on the floor in front of one leg then you’re going to squat and hinge down, reach across with the opposite arm, bring it up into the rack position and then press it overhead. Note that this isn’t a clean and jerk this is a clean and press,” Sinicki explains.

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The third exercise, the “bodyweight row,” is introduced as a horizontal pulling movement. Adam discusses its benefits for posture improvement, shoulder stability, and rear delt engagement. He also mentions an advanced variation – the “arched back pull up.”

To perform the bodyweight row, follow these steps:

1. Setup: Find a sturdy horizontal bar, such as a Smith machine bar or a TRX suspension trainer. The bar should be at waist height or slightly higher. If using a TRX, adjust the straps so that the handles are at waist level.
2. Grasp the Bar: Stand facing the bar and reach out to grasp it with an overhand grip (palms facing away from you). Your hands should be slightly wider than shoulder-width apart.
3. Position Yourself: Walk your feet forward while leaning back, so your body is at an angle to the ground. Your heels should be on the floor and your body should form a straight line from your head to your heels. The further you walk your feet forward, the more challenging the exercise becomes.
4. Rowing Movement: Pull your chest up toward the bar by bending your elbows and squeezing your shoulder blades together. Focus on using your back muscles to initiate the movement. Your body should move in a straight line.
5. Peak Contraction: At the top of the movement, your chest should be close to the bar and your elbows should be bent at about a 90-degree angle.
6. Lowering Phase: Slowly lower your body back down to the starting position while maintaining control. Fully extend your arms but keep a slight bend in your elbows to keep tension on the muscles.
7. Repetition: Perform the desired number of repetitions. Aim for a controlled and smooth motion throughout the exercise.

And that is Sinicki’s only 3 moves you need for total body functional strength. To understand fully why he picked these exercises, watch his full video below.

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How Often Should You Train?

For building functional strength, it’s generally recommended to aim for a workout routine that includes strength training exercises 2 to 3 times per week. This frequency allows for adequate recovery between sessions while still providing consistent stimulus to promote strength gains and movement improvement. Consistency is key because functional strength is not just about short-term results; it’s about building a foundation of physical capability that translates to everyday activities and overall well-being.

Consistency is crucial for several reasons. First, it helps create a progressive adaptation in the body. Regular workouts signal the body to adapt and become stronger over time. Second, consistency allows for the reinforcement of proper movement patterns. Functional strength training focuses on movements that mimic real-life activities, and consistent practice helps ingrain these patterns into your muscle memory, making them more natural and efficient. Third, maintaining a consistent routine helps prevent muscle imbalances and reduces the risk of injury by promoting balanced strength and joint stability. Lastly, functional strength is a long-term goal, and achieving lasting results requires ongoing effort and commitment, which consistency supports.

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1: It’s all about the music

The one thing Christmas and CrossFit most definitely have in common is music. Everywhere you go during the pre-Christmas weeks, you will probably hear some form of Christmas songs, most likely Jingle-Bells or Last Christmas. During your WODs you will listen to music also, but quite different in style.

While ripping your heart out during a WOD you need music with a rhythm that gets you into the right mood. Again, that’s a thing Christmas and CrossFit music have in common. If you are planning a Christmas WOD, the right music will be crucial for success. Think of it as a big Christmas party – with a lot of sports!

Therefore, you should get music for the party that is Christmassy and CrossFit-friendly also. The easiest way to do this is to look for Dubstep or similar versions of Christmas-Songs on Youtube – things people will recognise, and that will put a big grin on their face. Get together a nice, heavy playlist and you’re on your way to a great Christmas-WOD.

Source: Crossfit Templar

2. Costumes, baby!

Every good party requires a twist – so why not let people attend your Christmas WOD dressed in season-themed costumes? The costumes don’t necessarily need to be fancy – a little makeup and a Santa hat or elf ears will do the trick. Ask people to be creative and maybe even put up a little costume contest (the prize could be a personal training session with your coach or something similar).

People doing your Christmas WOD in costumes will be loads of fun and most definitely be the source of many happy box memories. Something like „Do you remember when Tom came with that Grinch-Costume to our Christmas WOD?“ will be a perfect opportunity to bring people in your box closer together.

Source: someecards

3. Christmas WOD Party? Piece of cake!

Every good party also needs food, right? So why not ask people to bring some Christmas (and also CrossFit) themed food to the Christmas WOD Party? Things like kettlebell-shaped cookies (you can even buy cookie-cutters for that) or other yummy baked goods in CrossFit forms will work, but also savoury foods like meatballs formed like dumbells can do the trick.

Just consider if there are people at your box doing Paleo or similar diets – and maybe even ask them to bring paleo-friendly food themselves. There are so many cookie- and baking recipes on the Internet which are incorporating the idea of paleo-eating, therefore that shouldn’t be a problem.

The same goes with drinks: Punch or hot spiced wine or even the german Feuerzangenbowle (mulled wine with a rum-soaked sugarloaf lit above it) are awesome for bringing loads of Christmas scent and atmosphere into your CrossFit Box – just ask about fire regulations before trying out Feuerzangenbowle…

4. Christmas WOD Party Design: Part 1

Your WOD is the main star of your Christmas WOD Party. Overall, you have got two options on how to design your Christmas WOD: make an existing WOD all christmassy, or write your own.

The trick for making your Christmas WOD a success is writing a little story around it. If you want to take an existing WOD, there are three which qualify best for this quest: Hollywood, Daniel and Fight gone Bad. You can pretty easily implement these into a little story about how you have to help Santa to deliver his presents on time

Hollywood:

• Run 2km,
• 22 Wall-Balls,
• 22 Muscle-Ups (or scale down),
• 22 Wall-Balls,
• 22 Power Cleans,
• 22 Wall-Balls
• 2km Run again.

This is a nice christmas WOD because you can tell your fellow CrossFitters, they gotta run to catch Santa’s sledge. But Santa lost a couple of presents because he was riding off to fiercely and now you have to throw the presents back onto the sledge. But now, Santa doesn’t care waiting for you – you’re only able to manage grabbing one of the sledges skids and pull yourself back up.

The next rounds of Wall-Balls and Power Cleans can be thought of as helping Santa delivering the presents by throwing them up to him on top of the roof. After that, you need to run again, because the children at one house woke up and you have to get out of there before they see you.

Daniel consists of:

• 50 pull-ups,
• 400m Run,
• 21 Thrusters,
• 800m Run,
• 21 Thrusters,
• 400m Run and
• 50 Pull-Ups.

Just use the segments of the story above for tinkering your X-mas-WOD.

The same goes for Fight gone bad:

• 3 rounds of wall balls
• sumo deadlift high pulls
• box jumps
• push presses
• row

You move from each station to another after one minute and take another minute as a break after each round. Wall-Balls are delivering presents, Deadlift-High-Pulls can be helping pull the sledge out of a ditch, Box jumps are you getting from one roof to another or avoiding obstacles on the way and rowing suits as „fuelling“ the sledge because the reindeer are too exhausted.

Read More: 5 Fun and Festive Christmas CrossFit Workouts

Source: Courtesy of CrossFit Inc.

5. Christmas WOD Party Design: Part 2

If you want to design your own Christmas WOD party, you should also think of a little Christmas story surrounding it. If you don’t want to do that Santa thing, but you’re not that creative, you can always look up Christmas stories on the internet. The best exercises to implement into a Christmas WOD are sledge-pull, rope-climb, thrusters, wall-balls, running or other cardio, clean+jerk, snatch, pull-ups and planks.

If you are really having a hard time thinking of some Christmas versions of these exercises, here’s a little help: everything that involves pushes can be used for things like „throwing presents“, while climbing and hanging is best for getting up on the roof and stuff.

Also, you can do challenges like sledge-races (different Santas in competition with each other) or putting a chocolate Santa at the top of a rope and having people who want the chocolate treat to climb up the rope. Possibilities are almost endless – but with a little creativity, you are bound to make that Christmas WOD Party a huge success.

Merry WODmas everyone!

By now, you likely have a grasp of the fundamental principles of muscle building: consuming adequate protein, ensuring proper rest, staying hydrated, and incorporating progressive overload. However, it’s possible that your current actions might inadvertently hinder your fitness progress.

Are there terrible things you should be avoiding before working out? I mean, as long as you work out, you should be getting benefits, right? Not exactly. That is what Sean Nalewanyj, a fitness coach and author, tried to answer. He is known for not wasting time in his videos, which can range from training techniques to fitness misinformation.

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If you stop doing these 10 things before weight training workouts, you will likely have higher quality sessions that lead to a better muscle-building stimulus and ultimately more growth from week to week and month to month.

To maximize his results, Sean explain these are the things you should pay attention pre-workout.

1. Cardio Before Workouts: Performing full-on cardio sessions, especially higher intensity variations, immediately pre-workout can lead to extra systemic fatigue, reducing his ability to train at full muscular capacity. If muscle growth is his top priority, he should save cardio for another time.
2. Muscle Activation Exercises: Isolation movements or banded glute activation exercises before workouts are unnecessary and can even be counterproductive. Proper exercise selection, technique, and taking sets close to failure effectively activate muscles during the workout.
3. Static Stretching: Traditional pre-workout static stretching of muscles to be trained is unnecessary and can negatively impact lifting performance. It’s best to avoid static stretching before workouts to maintain muscle force production and power output.
4. Skipping Warm-Up: Skipping warm-up altogether is not recommended. A basic weight acclimation sequence for the exercise being performed can warm up joints, tissues, and the nervous system to enhance performance during the workout.
5. Focusing on Abs Before Workouts: Performing high-rep AB routines before weight training is unnecessary. If you want to train your abs directly, you should incorporate it into his actual weight training session rather than doing separate routines.
6. Performing Isolation Before Compound: Avoid performing isolation exercises for smaller muscles before compound exercises for larger muscle groups. Pre-fatiguing smaller muscles can create weak links and limit performance during compound lifts.
7. Hydration: Optimal hydration is essential for physical and mental performance. You should ensure you are well-hydrated leading up to the workouts to avoid potential negative impacts on performance.
8. Pre-Workout Nutrition: Consuming very high fibre or high-fat meals close to workouts can cause discomfort and affect performance. Opt for a moderate-sized meal before the workout to maintain comfort and focus.
9. Too Many Supplements: Overloading on pre-workout supplements with excessive ingredients and stimulants can lead to negative effects and crashes. You should aim for a balanced pre-workout with research-backed ingredients and proper doses.
10. Lack of Plan: Going to the gym without a structured plan can lead to ineffective workouts. You should have a preset routine, exercise order, volume, and rep ranges planned out, and he should track progress to ensure consistent improvements.

Before your training session, you should review your planned exercises and weights to set clear targets and improve your focus.

And those are 10 terrible things to do before a workout that you should be avoiding at all costs according to Sean Nalewanyj. Watch the video below to get a full explanation from the man himself.

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How Many Times a Week Should You Work Out?

So, how many times a week should you work out? As expected the answer is not simply a straight-up number. That is because people are looking for different outcomes when working out and that, alone, can already differ the answer for one person and the other.

The more you train, the more your muscle grows. That is true, to a certain extent. However, there is something called junk volume training in which once you hit a certain point, the more you lift the worse it gets for hypertrophy.

So, in the end, it is all about training volume. If you have time to train 5, 6, or even 7 days a week, you can split your workout into specific muscle groups – chest and back one day, leg another day, and shoulder, arm and abs the next day, take a day off, and repeat. If you can only train three times a week, with a day of rest in between each of them, then train your entire body during every session.

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However, if you can only train once a week, you will still get some results, but they will be far inferior compared to people who train three times per week according to different studies.

In one particular study, participants performed the exact same amount of training. One group did the entire thing in one giant session, while the other group performed the movements divided into three days – the latter group saw an increase in lean body mass by 8% while the 1x a week group gained 1% of lean body mass.

If you go to the gym three times a week, but each day you train only one different specific muscle group, you are actually training each muscle group only once a week, which is less than optimal for muscle growth.

Working out more often, between 4 and 7 times a week, can provide additional benefits in terms of recovery if structured correctly. You can go to the gym every day, as long as you leave 48-72 hours of rest to recover from your last workout. This is where the bro split mentality comes from, where you can focus a training session entirely on one muscle and hit the gym the next day because you are training a different part of your body that is well-rested.

You can also try out different ways to divide your workout. It can be an upper-lower body training routine, bro split, or full-body workout. It depends on how much time you have available, just make sure you are hitting the same muscle group more than once a week to get results faster.

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So, how many times a week should you work out? At least 3, if you want to see faster results. Depends on how much time you have and, from there, you can choose what kind of workout routine best works for you.

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Jeremy Ethier, a renowned fitness trainer and Kinesiology graduate, is the co-founder of Built With Science. His YouTube channel has over 5.5 million subscribers and he delivers clear information with sound background research

In this full-body home workout routine, you will embark on a journey to challenge the common misconception that home workouts are inferior for muscle growth. While it is true that many bodyweight workouts at home routines may not yield optimal results, the key lies in proper design and execution.

How to Build Muscle at Home: The BEST Full Body Workout for Growth

The first crucial aspect emphasized is the need to push oneself to near failure for every set performed in the full-body home workout routine. This ensures the activation of all motor units within the muscles, leading to substantial growth akin to using heavier weights in a gym setting. The importance of working with a weight or resistance equivalent to at least 30-40% of one’s 1 rep max is also highlighted, resulting in approximately 30-40 reps per set for maximum growth potential.

With these principles in mind, let’s delve into the specifics of the full home workout. The initial exercise entails narrow grip push-ups, where the hands form a diamond shape, targeting the chest and triceps. The inverted row is then employed to focus on the overall back, with an emphasis on the mid-back region for thickness. Transitioning to the third exercise, you perform pike push-ups, which predominantly engage the shoulders and triceps. The following move involves targeting the back, specifically the lats, through a vertical pulling angle using sliding lat pulldowns.

Proceeding with the workout, do bicep towel curls to isolate the arms. To further focus on the long head of the triceps, they can seamlessly switch over to perform tricep extensions using the same towel setup used for bicep curls.

Recognizing that bodyweight squats may not suffice for most individuals, the workout incorporates assisted pistol squats using the towel setup, effectively engaging the quads and glutes. The Bulgarian split squat with the rear leg elevated on a platform is the eighth exercise, adding additional emphasis to the quads and glutes. Conclude the workout with the sliding leg curl, targeting the hamstrings through both hip and knee extension.

Rest and recovery are essential components of any workout routine, including home workouts. Adequate rest of approximately 2 minutes between sets is recommended to allow the muscles to recuperate and perform optimally. To save time while maintaining effectiveness, you can perform the upper body exercises in a superset fashion.

By following this meticulously crafted and scientifically informed full body home workout routine, you will experience a journey of growth, strength, and self-improvement. The emphasis on proper execution and targeted exercises ensures that one’s home workouts can yield results that rival those achieved in traditional gym settings. With dedication, consistency, and the right knowledge, anyone can achieve their fitness goals from the comfort of their own home.

Home workout (superset):

SUPERSET:

• Diamond Push-Ups: (4 sets – 2 flat, 2 decline)
• Inverted row (4 sets)

SUPERSET:

• Pike Push-ups (3 sets)
• Lat pulldowns on floor (3 sets)

SUPERSET:

• Biceps towel curl (2 sets”
• Tricep bodyweight extensions (2 sets)
• Assisted pistol squat (3 sets each side)
• Bulgarian split squat (3 sets each side)
• Hamstring leg curls (4 sets)

Do this workout 3-4 times a week for maximum gains.

To see Ethier explaining why each exercise is best for maximum muscle growth, watch the full video below.

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Pros of Doing Bodyweight Exercises

There are also many other reasons to start doing calisthenics besides a leaner, but strong physique:

• Do it anywhere – as it usually utilises bodyweight, you can do most of the movements anywhere, even while on vacation.
• Joint strength – when you start progressing to other movement standards, you will require your joints to do extra work to hold your body weight. That is simply not used during normal gym exercises.
• Strength everywhere – you will work out your entire body. No more “skip leg” days.
• Impress anyone – this can sound a bit pathetic, but you will definitely impress people around you if you can perform some of the more advanced movements.
• Inexpensive – you can do many exercises with nothing but your sheer will, or you can find a bar at a playground or buy your own and incorporate even more exercises into your routine.
• Great for weight loss – as this type of training involves multiple muscle groups, it usually burns more calories than common cardio and adds to your overall energy expenditure.

Source: CrossFIt Inc

Cons of Doing Bodyweight Exercises

The good thing about calisthenics is that there are not many downsides to doing it. After all, since when is doing bodyweight workouts bad for you? It is not. So what are the disadvantages of doing calisthenics?

• No bulking – if you are looking to get ripped with giant muscles, your best bet is to do powerlifting and stick to the gym. Bodyweight exercises will get you fit, but a more lean-looking physique.
• Not great if you are recovering – if you had surgery or are doing physical therapy, calisthenics will not help you, and could potentially injure you even further. Bodyweight exercises are fundamental, but you are still lifting a lot of weight, whereas in a gym you can strengthen your leg by lifting literally any weight you want.
• You can hit a plateau – when you start training, you want to keep progressing, and that can be tricky or disappointing when doing calisthenics because you will only use your body weight. Weight training is easier, you just add more weight, but with calisthenics you need to find ways to challenge yourself more utilizing the only weight you have available.

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When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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The push-up is one of the most traditional bodyweight exercises a person can do and also one of the most well-rounded to build upper body strength. There are also many push-up variations, which makes this exercise arguably the best bodyweight movement that you can do anytime, anywhere.

Regardless of age, sex, or fitness level, doing push-ups are beneficial for everyone and it usually is an indication of how strong your upper body is.

Push-Up 101: The Best Guide

In a video, sports teacher and YouTube fitness guru Alex Lorenz talked about how many push-ups a person should be able to do. He is the co-founder of Calisthenic Movement and has trained Calisthenics since 2012, uploading videos regularly for those people interested in getting in shape using only their body weight.

Check more down below.

What is the Ideal Number of Push-Ups You Should Aim For?

The answer, of course, depends on a number of factors such as age and gender. On average, men are able to do more push-ups than women, and younger people are able to do more than older folks.

Before you get angry, remember these are simply average results. Of course, some women can overperform some men, and older people are also able to do dozens of push-ups.

Bodyweight also plays an important defining factor in how many push-ups you should be able to do. On average, lighter people can do more push-ups because they have to lift less weight when doing the exercise. It also differentiates if the bodyweight consists of muscle or body fat, as more body fat percentage you have in your body, the harder it will be to do push-ups consistently.

Also, some people cheat on their reps, doing push-ups really fast without a full range of motion or leaning the body forward or backwards when doing the movement.

Source: Karl Solano on Pexels

The Perfect Push-Up Workout for Every Fitness Goal

So, how many push-ups should you be able to do? Although Lorenz uses a few research studies and the Army Combat Fitness Test as a reference, he says that you shouldn’t compare yourself to others (we see how many variables can play the end result such as age, bodyweight, body recomposition and execution of the movement).

The Army Combat Fitness Test results were through the roof with women between 17-21 years old doing 53 push-ups and with 62+ years doing 24 push-ups. Men in the same age bracket started with an average of 57 push-ups (17-21 years old) and 43 push-ups (62+ years old).

In the United States, when people were asked about how many push-ups they can do without a break,  more than half answered they couldn’t do 10 push-ups. So, in a sense, if you can do 10 push-ups unbroken, you are already above average.

According to ChatGPT, “on average, an adult with a moderate level of fitness should be able to perform about 15 to 20 push-ups in a row.” So that take into consideration.

For more information, check out the video below.

10 Push-Ups Variations To Try Out

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Push-ups can be incorporated into your workout in a variety of ways, depending on your fitness level and goals. Here are some suggestions:

1. As a warm-up: Start your workout with a set of push-ups to warm up your upper body and activate the muscles you’ll be using during your workout.
2. In a circuit: Include push-ups as part of a circuit training workout, where you perform a series of exercises back-to-back with little to no rest in between.
3. As a standalone exercise: You can do push-ups as a standalone exercise, either for a specific number of reps or for a certain amount of time.
4. With variations: Add variety to your push-up routine by incorporating different variations, such as incline push-ups, decline push-ups, diamond push-ups, or plyometric push-ups.
5. Superset with other exercises: Pair push-ups with other exercises that work different muscle groups, such as squats or lunges, to create a full-body workout.
6. With increasing difficulty: Challenge yourself by increasing the difficulty of your push-ups over time, such as by adding weight, decreasing the rest time between sets, or increasing the number of reps.

Remember to always maintain proper form during your push-ups to avoid injury and maximize the effectiveness of the exercise.

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And we are not going to beat around the bush here. The exercise we are talking about is cardio. Now wait! Before you click away and close this tab, we are not talking about jogging, or running, or swimming like a person would normally do.

Cardio can sound like a boring activity to some, or simply a waste of time to others. Engaging in cardiovascular exercise is a surefire way to shed excess weight, boost calorie expenditure, and ultimately achieve a more toned and lean physique.

However, what we are advocating here is not your typical cardio. Well, when we say “we” we actually mean Thomas DeLauer. Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has 3.5 million subscribers and he has been on the cover of numerous international magazines.

In a video he shared on his YouTube account, he talked about how a person can push their normal cardio routine a little bit harder. “Maybe into zone 3. Maybe so that heart rate’s a little bit more like 70, 75, maybe even 80 per cent of your max,” DeLauer says.

Source: Andres Ayrton / Pexels

And to influence you to push your cardio more next time you actually do cardio, he talked about 5 reasons why this is the best type of exercise for increasing lifespan and fat loss. Check it out below.

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5 Reasons Why THIS is the Best Exercise for Increasing Lifespan and Fat Loss

Cardiovascular exercise is widely known for its health benefits, but what if pushing your cardio a little harder could offer even greater advantages? In this article, we explore five compelling benefits of increasing the intensity of your cardio workouts, backed by scientific research.

1. Increased Longevity: Research published in the Journal of Aging Research reveals that regular physical activity significantly decreases mortality rates, extending lifespan by 0.4 to 6.9 years. Athletes, especially those engaged in aerobic activities like soccer, tend to live even longer. Higher intensity cardio is associated with reduced oxidative stress, improved cardiovascular health, lower coronary artery calcium, and enhanced cellular endurance, contributing to a longer and healthier life.
2. Weight Loss: A study in Obesity Reviews, analysing 149 studies, found that all types of exercise contribute to fat loss. However, another study in the Journal of Investigative Medicine linked higher VO2 Max (aerobic capacity) with greater weight loss during moderate-intensity cardiovascular exercise. This emphasizes the importance of intensity in achieving optimal weight loss results.
3. Cognitive Benefits: Cardiovascular exercise not only helps with weight loss but also has positive effects on cognition. A study published in the Journal of Neurology demonstrated that individuals with higher aerobic capacity experienced cognitive improvement, and older participants showed enhanced executive function. Adding cardio to your routine may contribute to both physical and mental well-being.
4. Improved Skin Health: Surprisingly, cardio can positively impact skin health. Research in Dermatology Reports found that individuals who engaged in more aerobic exercise exhibited better skin hydration. The anti-inflammatory effects of aerobic exercise are believed to contribute to these skin benefits, highlighting another reason to boost the intensity of your cardio workouts.
5. Muscle Growth Enhancement: Contrary to the traditional belief that cardio interferes with muscle growth, recent studies challenge this notion. A 2022 review of 43 studies found that simultaneous cardio and resistance training did not impact muscle hypertrophy or strength negatively. Aerobic exercise seems to influence protein metabolism, altering muscle protein synthesis and breakdown, potentially contributing to muscle growth.

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Source: Courtesy of CrossFit Inc.

In conclusion, the benefits of intensifying your cardio routine extend beyond the well-established advantages of regular physical activity. While moderate-intensity cardio undeniably contributes to overall health, the evidence presented in this article suggests that pushing the boundaries of intensity can unlock even greater rewards.

By delving into higher heart rate zones, typically around 70-80% of your maximum, you may tap into a range of health benefits that include increased longevity, improved weight loss, cognitive enhancements, better skin health, and even support for muscle growth.

It’s important to emphasize that finding the right balance is key. Going beyond your comfort zone and increasing the intensity should be a gradual process, taking into consideration your current fitness level and health status. Always listen to your body and consult with fitness professionals or healthcare providers to ensure that your cardio routine aligns with your individual needs and goals.

Source: Li Sun on Pexels

Related: Should You Lift Heavy for Muscle Gains and Light for Fat Loss?

Additionally, combining cardio with other forms of exercise, such as resistance training, can create a well-rounded fitness routine. The idea is not to view cardio and strength training as mutually exclusive but rather as complementary components that can work synergistically to enhance overall health and fitness.

In essence, while the science behind the benefits of pushing cardio intensity is compelling, the ultimate goal is to create a sustainable and enjoyable fitness routine. Whether you prefer the invigorating effects of a high-intensity workout or the steady pace of a moderate-intensity session, the key is to stay active and make choices that contribute positively to your overall well-being.

Watch the video below from Thomas DeLauer to understand, from the man himself, why this is the best exercise for increasing lifespans and improve your body’s ability to lose fat.

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Embarking on a weight loss journey involves various approaches, but the key lies in a holistic strategy, from minor lifestyle adjustments to permanent dietary changes. Several key strategies can aid in achieving weight loss goals:

1. Create a Calorie Deficit: Weight loss necessitates consuming fewer calories than the body expends daily. To accomplish this, individuals can adopt a balanced, low-calorie diet while increasing their physical activity levels.
2. Embrace a Healthy Diet: Prioritize whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. Conversely, avoid high-sugar, high-fat, and processed foods, as they can hinder weight loss efforts.
3. Regular Exercise: Engaging in frequent exercise boosts calorie expenditure, aiding in weight loss and fat reduction. The more active one is, the more calories they burn, accelerating the weight loss process.
4. Adequate Sleep: Sufficient sleep is crucial, as inadequate rest can disrupt hormone levels that regulate appetite and metabolism, potentially leading to weight gain. Aim for 7-8 hours of quality sleep per night.
5. Stress Management: Stress can trigger overeating and contribute to weight gain. Adopt stress-reducing practices such as meditation, yoga, or deep breathing to support weight loss efforts.

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Jeremy Ethier, a highly acclaimed fitness trainer and Kinesiology graduate, stands as the co-founder of Built With Science. Boasting over 6 million subscribers on his YouTube channel, he imparts insightful information backed by thorough research.

Ethier unfolds a comprehensive strategy for leveraging cardio to tackle stubborn belly fat. As he delves into the subject, he sheds light on prevalent misconceptions about cardio routines and stresses the need for a strategic approach to overcome plateaus in fat loss.

Delving into the various metabolic adjustments during weight loss and enhanced cardiovascular fitness, Jeremy underscores the vital need for a cardio plan that evolves with time. He highlights the necessity of integrating cardio with a calorie deficit from the diet to ensure optimal outcomes.

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Jeremy’s four-step cardio plan aims to gradually counteract the body’s inclination to burn fewer calories as weight diminishes. He recommends commencing with a low-impact, low-intensity baseline cardio routine, like ten minutes of incline walking or light cycling daily. This kickstarts a routine and primes the body for incremental progression.

As weight loss advances and fat loss plateaus emerge, Jeremy advocates for progressively increasing the duration and intensity of cardio sessions. He outlines the significance of maintaining consistent step counts, adhering to a structured weightlifting routine, and monitoring calorie intake to thwart compensation.

Jeremy’s strategy extends to post-fat loss maintenance, offering two options for sustaining results. One approach involves discovering a sustainable cardio routine to preserve the new physique, while the second option centers on gradually reducing cardio as the body adapts. He advises close monitoring of body weight and potentially incorporating a reverse diet strategy for optimal long-term success.

How to Do HIIT Cardio to Get To 10% Body Fat

Throughout his video, Jeremy underscores the importance of coupling cardio with weightlifting and a well-rounded nutrition plan to attain comprehensive and enduring fat loss results. By highlighting the gradual progression of the cardio routine and advocating for consistency, individuals can diligently work towards stripping away belly fat and achieving their desired physique.

Witness the complete video below for an in-depth exploration led by Ethier himself and gain insights into the precise amount of cardio needed to shed belly fat.

Cardio vs Weights: Which is Better for Fat Loss?

For effective fat burning, it’s essential to create a calorie deficit by expending more calories than you consume. Incorporate these strategies into your routine to facilitate fat loss:

1. Regular Exercise: Engage in cardiovascular activities like running, cycling, or swimming to burn calories and boost metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
2. Incorporate Strength Training: Build muscle to increase calorie expenditure at rest, as muscle tissue requires more energy for upkeep than fat tissue. Integrate strength training exercises, such as weightlifting or bodyweight routines, into your regimen.
3. Heighten Physical Activity: Look for opportunities to increase overall physical activity levels throughout the day, such as choosing stairs over elevators, parking farther from your destination, or taking walks during breaks.
4. Consume a Balanced, Low-Calorie Diet: Prioritize whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Minimize intake of sugary, high-fat, and processed foods.
5. Hydration: Stay adequately hydrated to induce a sense of fullness and prevent overeating.
6. Prioritize Sleep: Lack of sleep can disrupt hormones responsible for appetite and metabolism regulation, potentially leading to weight gain. Strive for 7-8 hours of nightly sleep.

Remember, sustainable fat loss requires patience and dedication. Focus on adopting healthy lifestyle modifications that can be sustained long-term, rather than opting for quick-fix solutions.

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Keeping your body fat percentage in check can be a game-changer for your overall health and well-being. Here’s a rundown of the potential benefits that come with maintaining a lower body fat percentage:

1. Reduced Risk of Chronic Diseases: Studies suggest that keeping your body fat percentage low can significantly decrease the likelihood of chronic conditions such as heart disease, diabetes, and certain types of cancer.
2. Enhanced Cardiovascular Health: Lower body fat levels are associated with better cardiovascular health, translating to lower blood pressure and cholesterol levels.
3. Improved Physical Performance: Achieving a lower body fat percentage can give your athletic prowess a boost, ramping up strength, speed, and endurance.
4. Joint Strain Reduction: Excessive body fat can put undue stress on your joints, leading to discomfort and an increased risk of injuries. Maintaining a lower body fat percentage can alleviate this strain and safeguard your joint health.
5. Enhanced Self-Esteem and Body Image: For some, keeping body fat low can be a confidence booster, positively impacting self-esteem and body image. This, in turn, contributes to better mental health and an overall sense of well-being.

It’s crucial to note that excessively low body fat percentages can bring about adverse effects such as hormonal imbalances, compromised immune function, and reduced bone density. Striving for a healthy body fat percentage, rather than an extremely low one, is the wise approach. Consulting with a healthcare professional can help determine the right and healthy body fat percentage for you.

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Animal Flow is a unique and dynamic form of fitness that combines elements of ground-based movement, bodyweight exercises, and fluid transitions inspired by animal-like movements. Developed by fitness expert Mike Fitch, Animal Flow is designed to improve strength, flexibility, mobility, and overall body control. The practice incorporates a series of exercises and movements that mimic the way animals move in nature.

Key features of Animal Flow include:

1. Animal-Inspired Movements: The exercises in Animal Flow are often named after animals and are designed to replicate their movements. Examples include bear crawls, crab walks, ape reaches, and scorpion reaches.
2. Ground-Based Flow: Unlike traditional exercises that may be performed standing, Animal Flow emphasizes ground-based movements. This requires engagement of multiple muscle groups, enhancing overall functional fitness.
3. Flowing Transitions: One of the defining aspects of Animal Flow is the seamless transition between movements. Practitioners are encouraged to create fluid, continuous sequences, promoting improved coordination and body awareness.
4. Bodyweight Training: Animal Flow is primarily a bodyweight-based workout, making it accessible to a wide range of fitness levels. It challenges strength, stability, and flexibility without the need for additional equipment.
5. Core Engagement: Many Animal Flow movements heavily engage the core muscles, contributing to core strength and stability. The dynamic nature of the exercises also helps enhance overall body control.
6. Mind-Body Connection: The practice emphasizes a mind-body connection, encouraging individuals to be mindful of their movements and focus on proper form and alignment.

Source: Konstantin Mishchenko on Pexels

Animal Flow classes or workouts are often structured as a series of flows, where participants move through different positions and transitions. The goal is to improve overall movement patterns, mobility, and functional strength while providing a fun and engaging workout experience.

Whether you’re a fitness enthusiast looking for a new challenge or someone seeking a more dynamic and unconventional approach to exercise, Animal Flow can offer a refreshing and effective way to enhance your fitness level and movement capabilities.

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Now, to try and find out what happens to your body when you do animal flow for 30 days straight, you got two options:

• Either you do it yourself and see the results
• Or you read and watch what happened to other people and can try and assume a few things that could happen to you as well

Since this is an online article, we are going to go for the latter option and check out a person who did animal flow for 30 days. More precisely, Tayo from Pushment, a YouTube channel focused on challenged oneself to do and learn different things in a short period of time.

Let’s check it out.

Source: RDNE Stock project on Pexels

What Happens to Your Body When You Do Animal Flow for 30 Days?

You can watch Tayo’s animal flow video and challenge throughout the 30 days lower in this article. But remember that we said animal flow can be done by anyone, regardless of their fitness level?

That is what is good about what Tayo did. He is not an expert in the subject matter. He considers himself a complete beginner and he is not extremely fit or muscular per se.

This can help us identify what could happen to your body as well in case you decide to do animal flow for 30 days. If you are more fit, the results could be even better? Maybe.

Tayo did 30 minutes of animal flow every day for 30 days without any experience to unlock his mobility. After 10 days, he was able to increase the speed at which he would do some movements. “Things are running pretty well.”

According to Tayo, doing the animal flow was not only good for his health and mobility, but also fun as it awakened his inner child. By the end of the 30^th day, you could see a vast improvement in how he moved. Watch the video below.

We at BOXROX also have written before about animal movements. Check out the link below.

The Only 5 Animal Movements You Need

If you want to follow something similar to what Tayo did, they separated all 30 days into phases with links to videos for you to get better and better each time. They are as follows:

The final test:

The best Primal Flow exercises that can be done anywhere!

Day 1-10: Basics

30-minute Natural Movement Practice: Ground Flow

Animal Flow Beginner Class

LEARN TO FLOW: Movement Class for Mobility & Strength [Yoga / Primal Movement / Animal Flow]

Animal Flow Workout – 15 Minute Bodyweight Workout (Follow Along)

Day 11-20: Practice

30-minute Natural Movement Practice: Ground Flow

30 MOVES IN 30 MINUTES | At-Home Bodyweight Workout

20 Minutes Primal Functional Movement Yoga Practice

These 9 ANIMAL MOVEMENT Exercises are OUR BEST OF!

MOVEMENT meets HIIT: 30-minute Natural Movement Workout (No Equipment)

10 Different Animal Walk Exercises

Day 21-30: Skills

This Is Animal Flow

Animal Flow: Transcend

Learn How To Flow: Locomotion, Animal Flow, Primal Movement

5 Primal Movements you NEED to do

Advanced ANIMAL FLOW Movements | FrancheskaFit

Crawling movements, often overlooked in traditional fitness routines, offer a transformative approach that extends beyond the realms of conventional exercises. Firstly, these primal patterns engage the body in a holistic manner, activating a diverse range of muscles and promoting functional strength. Unlike isolated exercises that target specific muscle groups, crawling requires the synchronization of various muscle chains, fostering a comprehensive muscular engagement. The intricate interplay between the upper and lower body during crawling patterns ensures that no muscle group is left untouched, promoting a balanced and well-rounded approach to fitness.

Secondly, crawling movements contribute significantly to mobility and flexibility. The dynamic nature of these patterns challenges the body to move in various planes, enhancing joint mobility and range of motion. As individuals navigate through crawling sequences, they naturally incorporate movements that stretch and strengthen muscles, tendons, and ligaments. This focus on mobility not only improves overall flexibility but also mitigates the risk of injuries by promoting joint health and functional movement patterns.

Moreover, crawling exercises provide a cardiovascular and endurance boost. The continuous and rhythmic nature of crawling elevates heart rate and respiratory function, turning these primal movements into effective cardiovascular workouts. While crawling may appear deceptively simple, the sustained effort required over time transforms it into a powerful endurance exercise. Integrating crawling patterns into fitness routines not only challenges the cardiovascular system but also enhances stamina, contributing to improved overall fitness levels.

In essence, crawling movements present a paradigm shift in fitness philosophy by embracing the primal patterns that our bodies are inherently designed for. From fostering holistic muscular engagement to enhancing flexibility and boosting cardiovascular endurance, these movements offer a multifaceted approach to fitness that extends beyond the traditional confines of gym workouts. Embrace the crawl, and embark on a journey that not only transforms your physique but also revitalizes your connection with movement and well-being.

Read More: The Only 3 Exercises You Need for Total Body Functional Strength

Now, functional training often gets tossed around as a buzzword in the fitness world, but what does it really mean? Today, we’re not just going to talk about it; we’re going to experience it firsthand. This isn’t your typical gym session focused solely on isolated muscle groups. Instead, we’re diving into a routine that mirrors the unpredictability of real-life movements.

So, why functional training? Well, it’s not just about sculpting those aesthetic muscles (though we won’t ignore them); it’s about preparing your body for the dynamic challenges life throws at you. Think of it as training for the unexpected—strengthening muscles often overlooked, embracing various planes of motion, and honing in on abilities crucial in real-world scenarios.

Get ready to explore movements that go beyond the traditional created by Adam Sinicki, incorporating elements like jump rope, active stretches, and exercises targeting muscles you might not even know you had.

Adam Sinicki is known online as “The Bioneer.” He is a health and fitness writer, a personal trainer and has gathered almost half a million subscribers on his YouTube Channel.

Source: Gordon Cowie / Unsplash

The emphasis of Sinicki’s workout is on making functional training fun, proving that it can be both enjoyable and effective. By the end of this routine, you might just find yourself redefining your perspective on how to approach your fitness journey.

So, if you’re up for a change, eager to challenge your body in new ways, and ready to have a bit of fun along the way, let’s dive into this unique and exciting full-body functional workout!

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30-Minute Bodyweight Workout for Strength, Endurance, Mobility, Hypertrophy

You will find the 30-minute bodyweight workout developed by Adam Sinicki in the paragraphs below. But before we dive in, you should know what RPE stands for, which is an integral part of making this workout challenging for your body.

RPE stands for Rate of Perceived Exertion, a subjective scale used in training to gauge the intensity of an exercise. It typically ranges from 0 to 10, with 0 being no effort at all and 10 signifying maximum effort or exhaustion. Athletes use the RPE scale to self-assess their exertion level during a workout, helping them tailor the intensity to their individual capabilities on that given day. This intuitive approach allows for adjustments based on factors like fatigue, stress, or variations in fitness levels.

Warm-up (5 minutes):

Before we even think about diving into the main exercises, we kick things off with a jump rope session. This isn’t just about elevating your heart rate; it’s a multifaceted warm-up tool. Jumping rope not only gets the blood flowing to the right places but also serves as a timing and coordination drill. It’s a symphony of movement, involving ankle stiffness that pays dividends when it comes to delivering power during activities like sprinting and jumping.

Source: Tima Miroshnichenko on Pexels

Instead of jump rope, you may choose to do shadow boxing which adds another layer of preparation, the idea is to seamlessly blend these activities. Shadow boxing, a staple in many boxing and MMA training regimens, enhances your agility, footwork, and overall body awareness. As you gracefully dance through the shadow of an imaginary opponent, your muscles engage, preparing for the challenges ahead.

So, before we even dive into the exercises, we’ve already ignited a synergy between cardiovascular conditioning, coordination, and muscle engagement.

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Active stretches (hold each position for one minute):

Moving on to active stretches, we focus on improving mobility. These stretches are dynamic, involving strength and movement exploration rather than passive relaxation. From deep squats to hip-opening lunges, each position is held or explored for a minute, enhancing flexibility and preparing the body for the upcoming movements.

1. Primal squat / deep squat / horse stance (resting squat position)
2. Cossack squat (work each side)
3. Deep (knees over toes) lunge (work each side)
4. Single leg bodyweight good morning (hip hinge; work each side)
5. Overhead shoulder / lateral pec stretch (work each side)
6. Dead hang (1 min or your RPE 6/7)
7. Optional: crab reach

Functional Exercises:

1. Swan Pull (2×6; RPE 7): A unique movement from gymnastics, the swan pull focuses on scapular retraction, benefiting posture and building strength in the upper back. Holding the bar or branch, pull your body up using only your shoulder blades, emphasizing scapular engagement. This exercise acts as a precursor to advanced moves like the front lever and promotes a superhero-like posture.
2. Elevated Pistol Squat (2×8 each leg; RPE 8): Targeting the glutes, quads, and enhancing balance, the elevated pistol squat is a challenging bodyweight leg exercise. Performing it on a bench or low wall ensures a deep squat, promoting single-leg strength and addressing imbalances.
3. Chin-ups (2×8; RPE 8): Chin-ups on varying tree branches introduce chaos training, engaging different muscles with each rep. This dynamic approach not only targets the lats and biceps but also enhances grip strength, essential for real-world activities like rock climbing.
4. Sissy Squat (2×8; RPE 8): Isolating the quads, the cissy squat involves leaning backward on the balls of your feet, creating significant tension in the quadriceps. This advanced move is ideal for those with healthy knees, providing an effective way to develop quad strength and size without weights.
5. Pike Push-up (2×7-8; RPE 7): Transitioning to upper body focus, the pike push-up targets the shoulders and triceps. Performing it with the buttocks elevated emphasizes shoulder engagement and serves as an excellent progression towards handstand push-ups.
6. Lizard Crawl (2x 1 minute): A full-body movement that combines strength and coordination, the lizard crawl provides a dynamic challenge. Engaging the pecs, shoulders, triceps, and core, it also introduces rotational movements, enhancing overall functionality.

Source: RDNE Stock project on Pexels

Finisher:

To conclude the workout, a high-intensity cardio finisher involves sprinting between two points. Sprinting not only works the lower body muscles but also improves explosive strength, making it a valuable addition to the routine. The chaotic terrain adds an extra layer of challenge and instability, benefiting ankle and foot strength.

Cool Down:

Walking To wrap it up, a few minutes of walking help cool down the body and ensure a smooth transition from the intense workout back to a resting state.

In short, this is what Sinicki’s 30-minute bodyweight workout for strength, endurance, mobility and hypertrophy looks like:

Warm Up:

• Jump Rope/Shadow box or similar (5 min)

Active Stretches (Hold/explore each position for 1 min):

• Primal squat / deep squat / horse stance
• Cossack squat
• Deep lunge
• Single leg bodyweight good morning
• Overhead shoulder / lateral pec stretch
• Dead hang
• Optional: crab reach

Exercises:

• Swan pulls (2 x 6)
• Elevated pistol squats (2 x 8)
• Chin ups (2 x 8)
• Sissy squats (2 x 8)
• Pike push-ups (2 x 7-8)
• Lizard crawls (2 x 1 minute)
• Sprint intervals (Sprint a distance, walk back the same distance, repeat 5 sets)

Cool Down:

• Gentle walk

Source: Ketut Subiyanto on Pexels

We hope you found this workout routine intriguing and, perhaps, a bit refreshing. Functional training, as demonstrated in this routine, aims to enhance not just the aesthetics of your physique but also your overall functional performance. The idea is to prepare your body for a variety of movements, angles, and challenges that might come your way, both inside and outside the gym.

The beauty of this routine lies in its simplicity and accessibility. No fancy gym equipment required—just a jump rope and your surroundings. It’s a testament to the versatility of functional training, proving that you can achieve a well-rounded workout with minimal resources.

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The focus on various planes of motion, muscle groups often overlooked, and real-world athletic abilities like sprinting and balancing makes this routine stand out. It’s not about bicep curls and bench presses (although those have their place); it’s about building a body that can handle whatever life throws at it. This isn’t claiming superiority over other forms of training; it’s showcasing a different approach—one that’s fun, useful, and, as demonstrated, entirely achievable in a single routine.

Remember, this workout is designed for efficiency. While some studies advocate for three sets, the focus here is on intensity and hitting various areas with different movements. The goal is not to tire you out with endless sets but to challenge and adapt your body.

In conclusion, functional training is about embracing movement diversity, pushing your limits, and, most importantly, enjoying the process. Give this routine a shot, adapt it to your level, and let the principles of functional training add a new dimension to your fitness journey.

Watch the video below for more information.

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In the vast landscape of fitness videos that inundate our screens, the prevailing narrative often revolves around the coveted goals of fat loss, muscle building, and achieving that perfectly toned physique. Yet, amid the fervour of sculpting our bodies, an essential aspect often remains in the shadows—the profound connection between looking good and feeling good.

Despite what fitness influencers may propagate, the pursuit of aesthetic excellence alone is insufficient to guarantee a holistic sense of well-being. It’s time to unveil a paradigm shift, recognizing that true fitness transcends the superficial, delving into the realms of primal and animalistic movement that not only enhance our physical appearance but optimize the way our bodies function.

As the fitness industry inundates us with promises of transformative physiques, it’s crucial to acknowledge that the pursuit of wellness extends beyond the superficial allure of sculpted muscles and lean physiques.

In this pursuit, the emphasis shouldn’t solely rest on the external aesthetics but on fostering an internal cooperation of looking good AND feeling good. It’s an exploration of the transformative power of animalistic movements—ancient yet remarkably relevant in the contemporary fitness landscape. Beyond the promises of visible transformations, the real jewel lies in discovering a realm where bodies operate at their optimal capacity, seamlessly merging functionality and aesthetics.

This article seeks to unravel the often-overlooked dimension of fitness, encouraging a shift in perspective from the conventional to the primal, where true well-being is a harmonious blend of looking good and feeling even better.

Source: Pixabay

And who came up with these exercises? Trevor Hash is a movement coach who co-founded Strength Side alongside his brother Joshua Hash. They spent years in fitness from personal training to corrective exercise, to hand balancing. Strength Side’s YouTube Channel has over 1 million subscribers where videos are posted about different movement patterns to improve your athleticism, abs exercises and life-changing habits.

See it all unfolded below of the only 5 animal movements you need to move better and feel great.

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The Only 5 Animal Movements you Need

·  Cat Crawl: The fundamental yet potent cat crawl serves as a cornerstone in the world of primal movement. Initiate this crawl by assuming a position on hands and knees, lifting the knees slightly off the ground. With a harmonious alternation of limbs, extend one hand forward as the opposite foot glides forward. This rhythmic progression engages reflexive strength, uniting the upper and lower body through the core. Mimicking the fluidity of walking, the cat crawl hones the body’s ability to shift weight seamlessly from side to side, fostering a connection between shoulders, hips, and spine.

·  Bear Crawl: Transitioning from the cat crawl, the bear crawl elevates the movement by straightening the knees and lifting the hips, emphasizing a pronounced stretch along the backside of the body, including hamstrings and calves. The bear crawl is a testament to functional movement, mirroring the efficiency observed when individuals stand up from a seated position or land gracefully after navigating obstacles. By distributing weight from legs to arms, the bear crawl epitomizes the intricate interplay between upper and lower body dynamics.

·  Ape Traverse: Unveiling its functionality in movements like standing up from sitting or navigating uneven terrain, the ape traverse is a dynamic addition to primal crawling patterns. Begin in a low crouch, arms extended in the desired direction, and shift weight from legs to arms, propelling the body forward. By mastering the art of weight transfer and incorporating jumps for added dynamism, the ape traverse not only challenges the body but activates muscles often left dormant in routine movements.

·  Crocodile Crawl: Diverging from the straight-line trajectory, the crocodile crawl introduces lateral movement with an emphasis on hip and upper spine mobility. Commencing from a low lunge position with one hand placed inside the front foot, the crocodile crawl involves a graceful rotation to achieve the same position on the opposite side. This lateral shift not only targets stubborn areas but also enhances overall mobility, offering a nuanced approach to fitness that extends beyond conventional stretching.

·  Frog Crawl: While not the most functional human movement, the frog crawl uniquely focuses on upper body strength. Originating from a squat position with extended arms, the weight is shifted into the hands, propelling the body forward. This foundational pushing strength, developed from ground up, proves invaluable for those aspiring to master handstands. The frog crawl’s emphasis on upper body engagement allows for experimentation with hip mobility, offering a holistic approach to strength-building.

Bonus: Crawl Switch: Elevating the art of transition, the crawl switch seamlessly intertwines the cat and crab crawls. Initiated from a crab position, the shift of weight onto one arm facilitates the movement of the same-side leg underneath, orchestrating a graceful rotation into the cat crawl position. This amalgamation not only challenges functional strength but presents an avenue for creativity, encouraging individuals to explore diverse transitions between fundamental crawling patterns.

These fundamental crawls are more than exercises—they’re explorations. Tailor sets and reps based on personal preferences, exploring your backyard, hallway, or any available space. Listen to your body and enjoy the creative process, experimenting with different transitions and movements.

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Source: Maksim Goncharenok on Pexels

Beyond conventional workouts, animal movements provide a unique avenue for achieving both aesthetic goals and overall well-being. While the initial apprehension of performing these movements in public may exist, the transformative impact on one’s life is worth embracing.

Crawling has the potential to reshape your fitness journey, unlocking not just physical prowess but also a sense of longevity and joy. In the realm of primal movements, the Hash brothers believe these basics should be accessible to all, reinforcing the idea that being healthy should be a free and empowering pursuit.

Watch the video below to fully understand how to perform each of these 5 animal movements to get your workout and mobility to the next level.

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Crawling movements, often overlooked in traditional fitness routines, offer a transformative approach that extends beyond the realms of conventional exercises. Firstly, these primal patterns engage the body in a holistic manner, activating a diverse range of muscles and promoting functional strength. Unlike isolated exercises that target specific muscle groups, crawling requires the synchronization of various muscle chains, fostering a comprehensive muscular engagement. The intricate interplay between the upper and lower body during crawling patterns ensures that no muscle group is left untouched, promoting a balanced and well-rounded approach to fitness.

Secondly, crawling movements contribute significantly to mobility and flexibility. The dynamic nature of these patterns challenges the body to move in various planes, enhancing joint mobility and range of motion. As individuals navigate through crawling sequences, they naturally incorporate movements that stretch and strengthen muscles, tendons, and ligaments. This focus on mobility not only improves overall flexibility but also mitigates the risk of injuries by promoting joint health and functional movement patterns.

Moreover, crawling exercises provide a cardiovascular and endurance boost. The continuous and rhythmic nature of crawling elevates heart rate and respiratory function, turning these primal movements into effective cardiovascular workouts. While crawling may appear deceptively simple, the sustained effort required over time transforms it into a powerful endurance exercise. Integrating crawling patterns into fitness routines not only challenges the cardiovascular system but also enhances stamina, contributing to improved overall fitness levels.

In essence, crawling movements present a paradigm shift in fitness philosophy by embracing the primal patterns that our bodies are inherently designed for. From fostering holistic muscular engagement to enhancing flexibility and boosting cardiovascular endurance, these movements offer a multifaceted approach to fitness that extends beyond the traditional confines of gym workouts. Embrace the crawl, and embark on a journey that not only transforms your physique but also revitalizes your connection with movement and well-being.

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Jeremy Ethier is a fitness enthusiast, certified kinesiologist, co-founder of Built With Science, and the creator of the fitness-focused YouTube channel “Jeremy Ethier.” He is known for providing evidence-based fitness and training advice, backed by scientific research. Jeremy shares workout routines, exercise tutorials, and nutrition tips to help individuals achieve their fitness goals. His content often emphasizes the importance of proper form, effective workout strategies, and understanding the science behind fitness practices

In a video, Jeremy Ethier talked about pull-ups prowess as a muscle-building exercise. In his tutorial aimed at beginners, he uncovers the challenges associated with mastering this impressive feat of strength and emphasizes the need for a strategic approach to maximise its muscle-building benefits.

Exploring why pull-ups pose a formidable challenge, Jeremy points out that regardless of weight, individuals must contend with lifting their own body weight in each repetition. Moreover, he stresses that pull-ups extend beyond being a mere back exercise, necessitating attention to various muscles in the body. To address these challenges, he outlines three key steps.

Source: RDNE Stock Project on Pexels

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The initial step involves altering the training approach for strength improvement. For those unable to perform pull-ups or manage fewer than four in a row, Jeremy introduces two alternative exercises: inverted rows and assisted negative pull-ups.

As one progresses to achieving five to seven pull-ups consecutively, Jeremy advocates a pull-up progression regimen. This involves sets of 2-5 reps, ensuring a comfortable distance from maximal effort, with a cumulative goal of 20 reps, progressing to 30 over time. Resistance bands become a valuable tool in this phase, reducing the resistance for enhanced performance.

For those nearing the elusive ten consecutive pull-ups, Jeremy advises increasing the difficulty. Weighted pull-ups, using a 5lb weight, or adjusting resistance bands contribute to this intensified routine.

Jeremy also addresses common weak links in the pull-up chain, focusing on the core and lower traps. Exercises such as the long lever rocking plank and scapular pull-ups target these areas effectively.

The workout program Jeremy presents is comprehensive, tailored to different skill levels. From inverted rows to weighted pull-ups, each level corresponds to specific exercises and rep ranges. Jeremy recommends integrating this routine into a weekly or bi-weekly back workout, with periodic assessments to track progress.

In a nutshell, this is what you should be doing depending on how many pull-ups you can do in a row:

0-4 Pull-Ups:

• Inverted Row: 4 sets of 8-12 reps
• Negative Pull-Ups: 5 sets of 5 reps (progress to 5 second descents each rep)
• Long Lever Rocking Plank: 3 sets (aim to hold for 60-120 seconds)
• Scapular Pull-Ups: 3 sets of 8-15 reps (2 second holds at top position)

5-7 Pull-Ups:

• Pull-Ups: Sets of 2-5 reps staying 2 reps away from failure (aim for 20-30 reps total)
• Banded Pull-Ups: 3 sets of 6-12 reps
• Inverted Row: 3 sets of 8-12 reps
• Long Lever Rocking Plank: 3 sets (aim to hold for 60-120 seconds)
• Scapular Pull-Ups: 3 sets of 8-15 reps (2 second holds at top position)

8-9 Pull-Ups:

• Weighted Pull-Ups: Sets of 2-5 reps staying 2 reps away from failure (aim for 20-30 reps total)
• Banded Pull-Ups: 3 sets of 6-12 reps
• Inverted Row: 3 sets of 8-12 reps
• Long Lever Rocking Plank: 3 sets (aim to hold for 60-120 seconds)
• Scapular Pull-Ups: 3 sets of 8-15 reps (2 second holds at top position)

In conclusion, Jeremy instils confidence in viewers, assuring them that with consistency and commitment, even those unable to perform pull-ups initially will witness remarkable progress—a testament to the power of science in fitness.

For a full explanation in video format, click it below to hear from Ethier himself.

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Pull-ups are arguably the best upper body exercise you can do without the need of any equipment. Check out some of the benefits of doing pull-ups regularly.

1. Muscle Building: Pull-ups primarily target your upper body muscles, particularly the latissimus dorsi (lats), biceps, and upper back. This makes them an excellent exercise for building muscle mass and strength.
2. Versatility: You can do pull-ups virtually anywhere you can find a sturdy horizontal bar. This makes them a convenient and versatile exercise that can be incorporated into various settings, from gyms to playgrounds.
3. Functional Strength: Pull-ups engage multiple muscle groups and promote functional strength. This means the strength you gain from pull-ups translates well into real-world activities and movements.
4. Improved Grip Strength: Grip strength is a crucial component of pull-ups. As you consistently perform this exercise, you’ll notice improvements in your grip strength, which can have benefits in other exercises and daily activities.
5. Scapular Stability: Pull-ups require scapular retraction and depression, promoting stability in the shoulder blades. This is essential for overall shoulder health and can help prevent injuries.
6. Core Engagement: To maintain proper form during pull-ups, your core muscles must engage to stabilize your body. This adds a beneficial core workout component to the exercise.
7. Variety of Grip Positions: Pull-ups can be performed with different grip positions, such as wide grip, narrow grip, chin-ups, and mixed grip. Each variation targets muscles slightly differently, providing a well-rounded upper body workout.
8. Increased Body Awareness: Pull-ups require coordination and control. Performing them regularly can enhance your body awareness and proprioception, contributing to better overall athletic performance.
9. Boosted Metabolism: As a compound exercise that engages multiple muscle groups, pull-ups can contribute to an increased metabolic rate. This means you’ll continue burning calories even after your workout is finished.
10. Aesthetic Benefits: Let’s not forget the aesthetic side of things. Regularly incorporating pull-ups into your routine can help sculpt your upper body, giving you that desirable V-shaped torso.

Overall, pull-ups are an excellent exercise for building upper body strength, improving posture and grip strength, and increasing cardiovascular endurance.

Remember, like any exercise, it’s crucial to start at your current fitness level and progressively increase intensity. Whether you can do one pull-up or ten, the consistent inclusion of pull-ups in your routine can lead to numerous physical and functional benefits.

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What Muscles do Pull-Ups Work?

Pull-ups primarily work the following muscle groups:

1. Latissimus Dorsi: Also known as the “lats,” these are the large muscles in your back that are responsible for the pulling motion during the exercise.
2. Biceps: The biceps, located on the front of the upper arm, are also activated during pull-ups and assist in the pulling motion.
3. Forearms: The muscles in the forearms are engaged during the grip strength required to hold onto the bar during the exercise.
4. Shoulders: The shoulder muscles, including the deltoids, are also involved in the pulling motion during pull-ups.

In addition to these primary muscle groups, pull-ups also work the muscles in your chest, upper back, and core to a lesser extent, providing a comprehensive upper body workout.

Should You Do Pull-Ups Every Day?

While pull-ups can be a great exercise for building upper body strength, it is generally not recommended to do pull-ups every day. This is because your muscles need time to rest and recover after a workout in order to repair and grow stronger.

Doing pull-ups every day without allowing for proper recovery time can increase your risk of injury and also lead to overtraining, which can negatively impact your overall fitness goals.

Instead, it is recommended to incorporate pull-ups into a well-rounded strength training program that includes other exercises and allows for adequate rest and recovery time between workouts. A good rule of thumb is to aim for two to three strength training sessions per week, with at least one day of rest in between each session.

It’s also important to note that everyone’s fitness level and recovery time can vary, so it’s important to listen to your body and adjust your workout schedule accordingly.

Pull-up progressions

Source: depositphotos

There are many popular progressions to achieving the required strength to do pull-ups. They include the ring row, banded pull-ups, and negatives (jumping up and slowly lowering down).

In addition to progressions, you’ll need solid and consistent practice.

• Deadhangs – deadhangs are an effective way to build shoulder stability and grip strength, both of which you’ll need before you can perform a pull-up. Aim to simply hang from a bar for around a minute. Deadhangs can be performed passively or with active shoulders, train both.
• Push-ups – push-ups are your friends when working on developing strict strength for pull-ups. Most athletes are able to perform at least a dozen push-ups unbroken before they have the strength to perform pull-ups.
• Ring rows – ring rows follow a similar movement pattern of a pull-up except you get the extra aid from having your feet on the floor. Alongside with ring dips, ring rows are a great exercise to develop strength for pull-ups.
• Bands – use a band to get yourself used to the movement pattern of pull-ups and know exactly which muscles will be taxed. Bands take some weight away from your body and help you perform the movements easier. Assisted pull-ups have their place as a developmental exercise but you should combine them with other variations and progressions to develop better pull-ups.
• Negatives – in your quest to becoming stronger, negative pull-ups are probably one of the most effective exercises because they focus on the eccentric part of the movement. Jump onto the pull-up bar so your chin is over it and hold this position for a few seconds. Then, lower yourself as slowly as possible until your arms are extended again. Make sure you go through the full range of motion.
• Chin over bar hold – this will help you develop your end strength, required for the final portion of the pull-up. Aim to hold this for around 30 seconds while keeping your whole body under control.
• Supine barbell row – this movement will allow you to develop similar muscles to the pull-up except in a different plane of motion and at an easier intensity. Unlike ring rows, the supine barbell row keeps the hands in a fixed position (like the pull-up).

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How Does Walking Help You Lose Fat?

Walking is a great way to help you lose fat and achieve your weight loss goals. Here are a few ways walking can help:

Burns Calories: Walking is a low-impact exercise that can burn calories and help you lose weight. The number of calories burned while walking depends on several factors, including your weight, speed, and the terrain you’re walking on.

Increases Metabolism: Walking can help increase your metabolism, which is the rate at which your body burns calories. This means that even after you finish walking, your body will continue to burn calories at a higher rate than it would if you were just sitting down.

Source: Photo courtesy of CrossFit Inc.

Reduces Body Fat: Walking can help reduce body fat by burning calories and increasing muscle mass. When you have more muscle mass, your body burns more calories at rest, which can help you lose weight and reduce body fat.

Improves Cardiovascular Health: Walking is a cardiovascular exercise that can help improve heart health, lower blood pressure, and reduce the risk of heart disease.

Reduces Stress: Walking can help reduce stress, which is important because stress can lead to overeating and weight gain. When you walk, your body releases endorphins, which can improve your mood and reduce stress.

Overall, walking is a simple and effective way to help you lose fat and improve your overall health.

Jeremy Ethier is a fitness YouTuber, certified personal trainer, and kinesiologist based in Canada. He is known for his evidence-based approach to fitness and his informative and educational videos on various topics related to fitness, nutrition, and exercise science.

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What are the Health Benefits of Walking?

Walking is a simple and low-impact form of exercise that offers numerous health benefits. Here are some of the key health benefits of walking:

• Improves Cardiovascular Health: Walking can help improve cardiovascular health by strengthening the heart and reducing the risk of heart disease. It can also lower blood pressure and cholesterol levels.
• Boosts Mood: Walking releases endorphins, which are natural chemicals that can improve mood and reduce stress and anxiety. It can also boost self-esteem and provide a sense of accomplishment.
• Promotes Weight Loss: Walking is a form of exercise that burns calories and can help with weight loss. It can also increase muscle mass and boost metabolism, which can help burn more calories at rest.
• Reduces the Risk of Chronic Diseases: Walking can help reduce the risk of chronic diseases such as diabetes, stroke, and certain types of cancer.
• Improves Joint Health: Walking can help improve joint health by reducing stiffness and increasing flexibility. It can also help reduce the risk of arthritis and other joint-related conditions.
• Improves Cognitive Function: Walking can help improve cognitive function by increasing blood flow to the brain and reducing the risk of cognitive decline.
• Increases Energy: Walking can help increase energy levels by improving circulation and oxygen flow throughout the body.

Walking is a great form of exercise that offers numerous health benefits. Aim for at least 30 minutes of moderate-intensity walking per day to see these benefits.

What are the Health Benefits of Getting Outside into Nature?

Spending time outdoors in nature can have many health benefits for both physical and mental wellbeing. Here are some of the key benefits of getting outside into nature:

Reduces Stress: Spending time in nature can help reduce stress and anxiety levels. Exposure to natural environments has been shown to lower levels of cortisol, the hormone that is associated with stress.

Source: BOXROX

Improves Mood: Being in nature can boost mood and improve feelings of happiness and well-being. Studies have shown that spending time in green spaces can help reduce symptoms of depression.

Boosts Immune System: Exposure to natural environments can help boost the immune system. This is thought to be due to the beneficial effects of phytoncides, natural chemicals that are released by plants and trees.

Increases Physical Activity: Spending time outdoors in nature can increase physical activity levels, which can have numerous health benefits, including reducing the risk of chronic diseases such as heart disease and diabetes.

Improves Sleep: Spending time in nature can improve sleep quality and quantity. Exposure to natural light and fresh air can help regulate the body’s natural sleep-wake cycle.

Boosts Creativity: Being in nature can help boost creativity and problem-solving skills. Studies have shown that exposure to natural environments can help increase cognitive function and improve attention and memory.

Improves Cardiovascular Health: Spending time in nature can help improve cardiovascular health by reducing blood pressure and heart rate. This is thought to be due to the stress-reducing effects of nature.

Spending time in nature can have many health benefits. Aim to get outside into nature regularly, whether it’s for a walk in the park or a hike in the mountains.

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During the pandemic, the only alternative for many people was to do home workouts. Some even spent money getting a new treadmill or invested in a good barbell. But what if you don’t have access to any gym equipment and still want to train hard to get stronger and bigger?

For that, we use the information laid out by Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, who is a well-respected professor in the bodybuilding community.

He recently talked about what people can and should do in case they want to kickstart or continue their hypertrophy journey. See below how Israetel replied when posed the question: “how to get huge without the gym?”

How To Get Huge Without the Gym

In a video, Israetel dived deep into the realm of training without a trace of equipment—no gym, no companions. Now, if you find yourself bereft of workout space and equipment, what’s the game plan?

Firstly, let’s not forget cardio—still very much on the menu. Jogging, parkour, leisurely walks, and hikes—they’re all fair game. But what about resistance training? How does one train sans dumbbells, barbells, or stretchy bands? Turns out, there’s a plethora of exercises that demand zilch in the equipment department. Picture this: push-ups with different hand positions, dips between two chairs, crunches, bodyweight squats, lunges, and more.

Source: Big Dodzy / Unsplash

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But what about the posterior side? The pulling exercises? A sturdy tree with low-hanging branches becomes your workout partner. From pull-ups and face pulls to inverted rows and curls—nature’s gym has you covered. And for leg exercises, just seek out a staircase or ledge for calf raises and other feats of strength.

Now, you might be pondering, “Alright, Dr. Mike, you’ve thrown a bunch of exercises my way. But what if I grow weary of the monotony?” Ah, fear not! By tweaking hand and foot positions, you birth new exercise variations. Narrow or wide stance, decline push-ups, diverse grips for pulls—the options are myriad.

But what about progression? A conundrum, indeed. Adding reps is a good start, pushing yourself beyond the conventional 30 repetitions. And don’t underestimate the power of rest time. Shrink those intervals, challenge your muscles, and watch them respond with growth.

Now, for the nitty-gritty of making gains—get close to failure, often. With less weight, that might mean successive sets approaching failure. Keep rest times brief, and don’t shy away from adding volume. Your muscles can handle it when the load isn’t astronomical. Finally, make it tough for your muscles—make them grind, and growth shall follow.

In short, these are Israetel’s ideas of how to get huge without the gym:

1. Cardio is still possible
2. Resistance training? How about push-ups, triceps push-ups, chair dips, crunches, bodyweight squats, lunges, splits squats, single-leg squats, stair calf raises
3. Access to a tree branch? Pull-ups, face pulls, inverted rows, inverted curls
4. Modify hand and foot positions – elevate your feet for decline push-up for example; stick to one variation for a while before switching it up

When it comes to progression, this is what you can do:

• Add reps – up to 50 reps in one set is robust stimulus
• Reduce rest time
• Try myoreps
• Add more sets
• Decrease mechanical advantage

What is viewed by Israetel as critical factors are:

• Get close to failure often in the same workout for more gains
• Take less time to rest if your lungs are good to go
• Add sets over time before deloading and recycling

To hear Israetel explain it all, simply click on the video below.

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Advantages of Bodyweight Exercises

Incorporating calisthenics into your fitness routine offers numerous benefits beyond achieving a lean and strong physique:

1. Versatility: Bodyweight exercises can be performed anywhere, making them ideal for staying active even during travel or vacation.
2. Joint Strength: Progressing to more advanced movements in calisthenics challenges your joints to support your body weight, providing a unique and beneficial form of joint strengthening.
3. Full-Body Workout: Calisthenics engage multiple muscle groups, ensuring a comprehensive workout that targets the entire body, including areas often overlooked in traditional gym exercises.
4. Impressive Skills: Mastering advanced bodyweight movements can leave a lasting impression on those around you, showcasing your strength and skill.
5. Cost-Effective: Many bodyweight exercises require minimal to no equipment, making them an inexpensive option for achieving your fitness goals. Basic exercises can be performed with only your bodyweight, while adding a pull-up bar or finding one at a nearby playground expands your exercise options further.
6. Effective for Weight Loss: Calisthenics, involving multiple muscle groups, tend to burn more calories than conventional cardio exercises, contributing to weight loss and increased overall energy expenditure.

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Drawbacks of Bodyweight Exercises

While calisthenics offer numerous advantages, there are a few limitations to consider:

1. Limited Muscle Bulking: If your goal is to achieve significant muscle mass and a heavily muscular physique, calisthenics may not be the most efficient method. Powerlifting and gym-based weight training are better suited for bulking.
2. Plateau Potential: Progressing in calisthenics can be challenging, as you are limited to utilizing your body weight. Unlike weight training, where you can easily increase the load, calisthenics require finding creative ways to continue challenging yourself with only bodyweight resistance.

Calisthenics offer a highly adaptable and effective form of exercise, allowing for workouts anywhere with minimal equipment. They promote joint strength, provide a full-body workout, and can impress others with advanced movements. However, individuals seeking substantial muscle mass or recovering from injuries may find other training methods more suitable. Despite potential plateaus, calisthenics remains a valuable and accessible approach to achieving overall fitness and strength.

Source: Courtesy of CrossFit Inc.

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When engaging in bodyweight exercises, it’s essential to adhere to key principles that optimize results and prioritize safety:

1. Proper Form and Technique: Emphasize maintaining correct form and technique during each exercise to effectively target muscles and prevent injuries. Focus on alignment, engage targeted muscles, and execute movements with control and stability.
2. Progression: Continuously challenge your muscles by progressively increasing the difficulty of bodyweight exercises as you gain strength. Add variations, adjust leverage, increase repetitions or sets, and incorporate advanced progressions to stimulate muscle growth.
3. Full Range of Motion: Perform exercises through their complete range of motion to engage muscles fully and enhance flexibility and mobility.
4. Balanced Routine: Create a well-rounded routine by including bodyweight exercises that target different muscle groups, ensuring balance in upper body, lower body, and core exercises.
5. Consistency and Frequency: Consistently perform bodyweight exercises 2-3 times per week or more, depending on your fitness level and goals, to achieve progress and muscle development.
6. Proper Warm-up and Cool-down: Warm up with dynamic stretches or light cardio before your workout to increase blood flow and prepare muscles for exercise. Cool down with static stretches afterward to enhance flexibility and aid recovery.
7. Listen to Your Body: Be attentive to your body’s signals and modify exercises as needed. Avoid pushing yourself to the point of pain or excessive fatigue and progress gradually.
8. Rest and Recovery: Allow sufficient time for rest and recovery between workouts to enable muscle repair and growth. Incorporate rest days and prioritize sleep and proper nutrition.
9. Adaptability: Bodyweight exercises can be adapted to different fitness levels and settings, making them versatile and suitable for various situations.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long term. Engage in variations and progressions that keep your workouts enjoyable and motivating.

Always consult with a healthcare professional or qualified fitness trainer before starting a new exercise program, especially if you have underlying health conditions or injuries. Their guidance will ensure a safe and effective approach to bodyweight training.

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Now, before you think that this exercise is going to be in a fancy machine that you simply don’t have at your disposal, fear not. It is a bodyweight exercise and this fitness challenge has been shared by Troy Adashun.

Adashun is the co-founder of the fitness lifestyle company Alpha Lion and has created a gigantic YouTube following with his gym tips and workouts.

The exercise you will see below is a variation of a push-up.

How to Get the Perfect Chest in 30 Days

Troy Adashun calls this a groundbreaking push-up variation in his video. Speaking directly to his audience, he emphasized the transformative effects of incorporating this unique exercise into their daily routine.

Throughout the video, Troy shared insights into the potential impact of consistent effort on one’s physique, inviting you to join him in a 30-day challenge, advocating for the completion of one set of this particular push-up until failure every day.

With infectious enthusiasm, he asserted that this seemingly small change, requiring only one to two minutes of effort daily, could lead to significant enhancements in physique and fitness goals.

Source: Bastien Plu / Unsplash

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Describing the push-up itself, Troy positioned himself against a wall, feet flat and hands inside shoulder width apart, creating an angle that targeted the upper chest, triceps, front delts, and upper back. He emphasized the importance of the unique hand placement to maximize the challenge and effectiveness of the exercise.

In a demonstration, Troy flawlessly executed the push-up, showcasing the distinctive movement that involved pushing back rather than straight up. He emphasized how this approach specifically engaged the upper chest, triceps, and upper back, making it far superior to the traditional push-up. With a touch of humour and encouragement, he reflected on completing his own set until failure, claiming a count of 35 and expressing the undeniable intensity and effectiveness of the exercise.

Troy Adashun conveys the potential benefits of this unique push-up variation and hopes people are inspired to embark on the 30-day challenge for a shot at transformative fitness results.

And honestly, that is it. You just need to do one set to failure of this push-up variation every day for 30 days to get the perfect chest since this exercise will target more your back, upper chest and triceps, giving you a different look after one single month.

To understand exactly how to perform this push-up, watch the entire video below.

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Push-ups stand as a fundamental and versatile exercise, offering a myriad of benefits that make them a must-have in any fitness routine. Firstly, push-ups are a compound movement that engages multiple muscle groups simultaneously. This includes the chest, shoulders, triceps, and core muscles, promoting overall upper body strength and stability. Unlike isolation exercises, push-ups provide a holistic workout, fostering balanced muscle development and functional strength. This makes them an efficient choice for individuals looking to maximize their workout time while targeting various muscle groups.

Another remarkable aspect of push-ups is their adaptability to various fitness levels. Whether you are a beginner or an advanced fitness enthusiast, push-ups can be modified to match your current strength and endurance. Beginners can start with modified versions, such as knee push-ups, gradually progressing to traditional push-ups and eventually exploring more challenging variations. This scalability ensures that push-ups remain accessible to individuals at different fitness levels, making them an inclusive and accommodating exercise for everyone.

Additionally, push-ups offer the advantage of requiring no special equipment. They can be performed virtually anywhere, making them a convenient and cost-effective addition to any workout routine. The simplicity of the exercise removes barriers to entry, encouraging consistency and adherence to a fitness regimen. This accessibility makes push-ups an excellent choice for those who prefer home workouts or have limited access to gym facilities.

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Finally, push-ups contribute to improved functional fitness. They mimic everyday pushing movements, such as pushing open a door or lifting objects from the ground. By incorporating push-ups into a routine, individuals enhance their ability to perform these daily tasks with greater ease and reduced risk of injury. This functional aspect adds a practical dimension to push-ups, making them not just a gym exercise but a valuable tool for promoting overall health and physical well-being.

Source: Ketut Subiyanto on Pexels

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Why Should You Embark on This Fitness Challenge?

Fitness challenges play a crucial role in promoting motivation, commitment, and overall well-being within individuals. First and foremost, challenges inject an element of excitement and novelty into a fitness routine. The prospect of achieving a specific goal or conquering a challenge creates a sense of anticipation, making the fitness journey more engaging and enjoyable. This excitement can break the monotony of a regular workout routine, preventing boredom and helping individuals stay committed to their fitness goals over the long term.

Moreover, fitness challenges set clear and measurable objectives, providing participants with tangible targets to strive for. Having a well-defined goal, whether it’s completing a certain number of workouts in a month or achieving a specific fitness milestone, gives individuals a sense of purpose and direction. This clarity in objectives helps structure their efforts, fostering a disciplined approach to exercise and nutrition. It also allows participants to track their progress, providing a tangible sense of accomplishment as they work towards and achieve their fitness goals.

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Fitness challenges are also effective in building a sense of community and support. When individuals partake in a shared challenge, whether within a local gym or an online fitness community, they become part of a collective effort. This shared experience creates a supportive environment where participants can encourage each other, share tips, and celebrate achievements together. The communal aspect of fitness challenges not only boosts motivation but also helps individuals establish a support network, making the fitness journey more enjoyable and sustainable.

Additionally, fitness challenges often introduce variety and diversity into a workout routine. Trying new exercises, exploring different fitness modalities, or attempting unique challenges can prevent stagnation and plateaus. This variety not only keeps the workouts interesting but also ensures that different muscle groups are engaged, promoting overall fitness and preventing overuse injuries.

In summary, fitness challenges are important because they inject excitement, provide clear goals, foster community, and introduce variety into the fitness journey. By doing so, challenges contribute to sustained motivation, improved adherence to fitness routines, and enhanced overall well-being.

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Source: Anya Juárez Tenorio on Pexels

Pros of Doing Push-Ups Every Day:

• Convenience and Accessibility:
  • Push-ups require no equipment and can be done anywhere, making them a convenient exercise for daily routines.
• Efficiency:
  • Push-ups are a compound exercise, engaging multiple muscle groups simultaneously, providing a time-efficient full-body workout.
• Upper Body Strength:
  • Regular push-ups contribute to increased upper body strength, targeting the chest, shoulders, triceps, and core muscles.
• Improved Endurance:
  • Daily push-ups can enhance muscular endurance over time, allowing individuals to perform more repetitions and sustain physical effort.
• Scalability:
  • Push-ups can be adapted to different fitness levels, with variations like knee push-ups for beginners and more challenging variations for advanced practitioners.
• No Cost Involved:
  • Push-ups are a cost-effective exercise as they require no gym membership or specialized equipment, promoting accessibility for everyone.

Cons of Doing Push-Ups Every Day:

• Overuse Injuries:
  • Performing push-ups daily without proper rest may lead to overuse injuries, such as strain or inflammation in the shoulder, elbow, or wrist joints.
• Muscle Imbalances:
  • Focusing solely on push-ups may lead to muscle imbalances if other muscle groups are neglected. It’s important to maintain a balanced workout routine.
• Plateau in Progress:
  • Doing the same exercise every day might lead to a plateau, where the body adapts to the stress, and gains in strength or endurance may slow down.
• Lack of Variety:
  • Relying exclusively on push-ups may result in a lack of variety in the workout routine, potentially leading to boredom and decreased adherence.
• Potential Overtraining:
  • Pushing the body to perform push-ups every day without adequate rest may contribute to overtraining, negatively impacting recovery and overall fitness.
• Not Ideal for Specific Goals:
  • Depending on individual fitness goals, doing push-ups every day may not align with certain objectives, such as muscle hypertrophy or specific sport-related training.

It’s crucial to strike a balance, incorporating push-ups into a well-rounded workout routine while allowing for proper rest and recovery to mitigate potential drawbacks.

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Jumping rope, an often underestimated exercise, stands as a powerhouse for conditioning, intricately targeting a myriad of lower body muscles. These include the calves, quads, hamstrings, glutes, abs, and even the forearms (pun intended). Embracing the rhythmic motion of skipping rope has the potential to usher in a multitude of advantages for both your body and mind.

Now, let’s delve deeper into the myriad benefits that may unfold with consistent rope-jumping, expanding on the transformative effects on your overall well-being:

Calorie Incineration and Weight Management: Jumping rope emerges as a calorie-burning virtuoso, torching up to 10 calories per minute. It stands as a highly efficient cardio exercise, aiding not only in weight loss but also in maintaining a healthy weight over the long term.

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Enhanced Coordination and Cognitive Function: The intricate dance between your hands and feet during rope-jumping not only enhances overall coordination and balance but also contributes to improved cognitive function. The mental focus required for this activity adds an extra layer of brain-boosting benefits.

Endurance Amplification for Holistic Fitness: This high-intensity exercise elevates cardiovascular endurance, granting you the stamina to engage in other activities for prolonged durations. The ripple effect of improved endurance extends to various facets of your physical fitness, creating a holistic approach to well-being.

Portability and Convenience as a Lifestyle Companion: A jump rope, a modest piece of equipment, transcends its physical form to become your on-the-go companion. Its portability allows you to engage in a quick session anytime, anywhere, making exercise seamlessly convenient. This not only promotes physical health but also encourages the development of consistent workout habits.

Low-Impact Bliss and Joint Health: In the realm of exercise, jumping rope stands out for its low-impact nature. It becomes a sanctuary for individuals grappling with joint pain or injuries, providing a gateway to fitness without undue stress on vulnerable joints.

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Despite these compelling advantages, the prevalence of jump rope exercises remains surprisingly low. It’s perplexing why more people aren’t incorporating this versatile and effective workout into their routines, considering its potential to streamline body composition and fortify muscles simultaneously.

If you find yourself swaying towards the idea of embracing daily jump rope sessions, you might be intrigued to discover the transformative impact of committing to 45 minutes of jump rope every day for a continuous span of 30 days. For deeper insights into this journey, we can turn to individuals who have undertaken this challenge, such as the dynamic duo known as the Goal Guys.

Brendan and Cam Jones, the two brothers behind the Goal Guys YouTube channel boasting over 400,000 subscribers, are no strangers to taking on diverse fitness and productivity goals. Cam Jones, in particular, decided to plunge into the realm of 30 minutes of daily jump rope for an entire month, and the results are worth exploring in even greater detail.

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Cam’s approach was far from monotonous; he experimented with different types of ropes, including the renowned speed rope favoured by CrossFit enthusiasts for executing double-unders with ease. Weighted ropes, adding an extra challenge to arm muscles, were also part of his repertoire. In a surprising twist, Cam even challenged his brother to a strength competition involving weighted ropes.

The initial week presented its challenges, with Cam grappling with the nuances of technique, learning to keep his head up, maintain a consistent jumping spot, and avoid flaring out his elbows. However, as the second week unfolded, a noticeable shift occurred—Cam transitioned from struggling to embracing the various styles of jumping, incorporating both speed and weighted ropes.

Source: Courtesy of CrossFit Inc.

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As the experiment progressed into the third week, Cam adopted a diversified routine, allocating 15 minutes to speed rope, another 15 to the weighted counterpart, and concluding the session with the familiar speed rope. The culmination of this 30-day journey brought about tangible results that extend beyond the physical realm, delving into mental fortitude and discipline.

Before embarking on the challenge, Cam’s weight stood at 151.9 lbs (68.9 kg) with a body fat percentage of 16.3%. Post-30 days of dedicated jump roping, his weight reduced to 149 lbs (67.5 kg) with a marginal drop in body fat to 16%. Moreover, in the sibling strength challenge involving weighted jump ropes, Cam emerged victorious, surpassing his brother’s performance and showcasing the potential for substantial gains in strength.

For a more immersive experience and visual representation of this remarkable transformation, you can explore the in-depth video detailing Cam’s journey. Witness the physical changes before and after the 30-day jump rope odyssey, and delve into the nuanced aspects of his process, from initial struggles to the triumphant moments of achievement.

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Embarking on a daily 30-minute jump rope routine for an entire month holds the potential to yield a plethora of transformative effects on your body. Let’s unravel the anticipated changes that may unfold during this dedicated 30-day journey:

1. Weight Management: Engaging in a consistent jump rope regimen can contribute significantly to weight management. The calorie-burning intensity of this exercise, which can reach up to 10 calories per minute, may lead to gradual weight loss over the course of the month.
2. Muscle Toning and Definition: Jumping rope is a full-body workout that targets various muscle groups, including the calves, quads, hamstrings, glutes, abs, and forearms. The cumulative effect of these targeted movements can result in enhanced muscle tone and definition.
3. Cardiovascular Fitness: The high-intensity nature of jump rope exercises serves as an effective cardiovascular workout. This can lead to improvements in heart health, increased endurance, and a more efficient cardiovascular system.
4. Coordination and Balance: The rhythmic coordination required for successful rope jumping enhances overall coordination and balance. Over the 30-day period, you may notice improved motor skills and a heightened sense of balance.
5. Caloric Expenditure and Fat Loss: With the potential to burn a substantial number of calories, a daily 30-minute jump rope session may contribute to fat loss. As you adhere to the routine, you could observe changes in body composition, particularly a reduction in body fat percentage.
6. Joint Health and Low-Impact Benefits: Unlike high-impact exercises, jumping rope is relatively low-impact. This makes it gentler on the joints, rendering it suitable for individuals with joint pain or those seeking an exercise option with minimal impact stress.
7. Mental Well-being: Regular physical activity, including jump rope exercises, has been linked to improved mental well-being. The release of endorphins, often referred to as “feel-good” hormones, may positively impact mood and reduce stress levels.
8. Consistency and Discipline: Beyond physical changes, the commitment to a daily jump rope routine fosters discipline and consistency. Establishing and maintaining a daily exercise habit can have lasting benefits for your overall well-being.

It’s important to note that individual responses to exercise can vary, and factors such as diet, overall lifestyle, and pre-existing health conditions play a role in outcomes. Additionally, incorporating variety into your jump rope routine, such as experimenting with different styles or intensities, can further enhance the overall impact.

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Training your chest is not just about aesthetics; it plays a pivotal role in enhancing overall functional fitness and strength. The chest muscles, particularly the pectoralis major, are crucial for various daily activities, including pushing movements like opening doors, lifting objects, and even activities as simple as getting up from a seated position. A strong chest contributes significantly to upper body strength, which is fundamental for maintaining independence and functionality in day-to-day life. Moreover, a well-trained chest aids in improving posture, reducing the risk of musculoskeletal issues, and promoting a balanced physique.

Beyond the functional aspects, chest training holds immense importance in overall body symmetry and aesthetics. A developed chest creates a well-balanced physique, contributing to the coveted V-taper and an aesthetically pleasing upper body. For many individuals, a sculpted chest is a symbol of physical fitness and strength, and it often serves as a focal point of the upper body. This aesthetic appeal can boost confidence and self-esteem, creating a positive feedback loop that encourages individuals to stay committed to their fitness journey.

From a physiological perspective, chest exercises engage multiple muscle groups simultaneously, leading to a higher calorie burn and increased metabolic rate. This can be particularly beneficial for those aiming for fat loss or weight management. Additionally, a strong and well-defined chest contributes to improved athletic performance, impacting various sports and physical activities. Overall, the importance of training the chest extends far beyond the gym, influencing both functional fitness and aesthetic outcomes, making it a cornerstone of a comprehensive strength training regimen.

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This home workout for the perfect chest was created by Jordan Yeoh. Jordan Yeoh is a YouTube fitness influencer with more than 3.6 million subscribers on his channel. He usually shares tips on workouts, exercises and all about getting fitter.

Scroll below for all the info you need.

How To Build a Perfect Chest At Home (No Equipment Needed)

Jordan Yeoh shared a video of an in-depth exploration of chest workouts that you can seamlessly incorporate into your home training routine. Amidst the comfort of your living space, Jordan’s expertise guides you through exercises designed to target different areas of the chest—middle, upper, and inner. Let’s dive into the intricacies of each movement and understand the science behind cultivating a well-defined chest without the need for extensive gym equipment.

Starting with the middle chest, Jordan emphasizes the importance of the push-up, a fundamental exercise that not only engages the middle chest but also provides a direct and straightforward approach to chest training. The key is in widening your grip slightly beyond shoulder width to minimize triceps pressure. By adjusting the grip and body position, you can optimize the impact on the middle chest while also involving the upper chest muscles.

Transitioning into isolation work, Jordan introduces Chest Flys, an exercise that requires minimal equipment—a water bottle for stability. The choice of a large gallon or a more manageable 1.5-liter bottle allows for a focused and controlled movement. The emphasis here is on balance, stability, and the contraction of chest muscles. This exercise offers a unique angle to work on the chest, providing a complementary element to the push-up routine.

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Jordan advocates performing these exercises back-to-back, starting with push-ups (10 to 20 repetitions based on fitness level) and seamlessly transitioning into Chest Flys. This combination ensures a comprehensive workout for the middle chest, incorporating both compound and isolation movements.

Moving on to the upper chest, Jordan acknowledges the challenge of targeting the clavicular head—a region often deemed stubborn to grow. He introduces a simple yet effective solution—a chair. By incorporating the right body position and push-up angle, he demonstrates how this can specifically target the upper chest. To add variety and target different parts of the chest, he introduces the Reverse Grip Push-Up, emphasizing a shoulder-width grip to alleviate stress on the shoulders.

Source: Domagoj Bregant on Pexels

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The sequence continues with a focus on the inner chest, an often neglected area. Jordan shares an isolation exercise—front raises in an underhand version. This unique movement pattern ensures that both the upper and inner chest are actively engaged. Through detailed guidance on body position and movement, Jordan provides insights into cultivating a well-rounded chest workout at home.

The suggested sequence involves starting with decline push-ups or reverse grip push-ups, performing 15 to 20 repetitions, and seamlessly transitioning into isolation exercises for 10 reps. Jordan emphasizes the importance of consistency, variety, and proper form in achieving optimal results.

In summary, Jordan Yeoh’s approach to home chest workouts revolves around a strategic combination of compound and isolation exercises. The push-up variations target the middle and upper chest, while the inclusion of Chest Flys and isolation exercises hones in on specific areas. With clear instructions on form, grip, and body position, Jordan ensures that these exercises can be seamlessly incorporated into your home training routine. While the gym may offer additional equipment, Jordan’s routine proves that a well-defined chest is within reach, even in the confines of your home.

In short, to understand how to build a perfect chest at home, do this workout:

1. 10-20 wide push-up
2. 10 chest flys using a water bottle as heavy as you can
3. 15-20 decline push ups or reverse push up
4. 10 Underhand front raises

From exercise 1 to 2 you should take no rest in between. The same from exercise 3 to 4. For a full detailed explanation, watch Jordan’s video below.

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When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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Bodyweight exercises are incredible and offer many benefits for those who enjoy doing calisthenics regularly. Bodyweight movements can have these benefits:

Convenience: Bodyweight exercises can be done anywhere, anytime, without any equipment or gym membership. All you need is your body, which makes them a convenient option for those who don’t have access to a gym or prefer to work out at home.

Increased strength: Bodyweight exercises are a great way to build strength and muscle, especially for beginners. They can also be used to supplement weight training, as they can help to improve your overall strength and endurance.

Improved flexibility: Many bodyweight exercises require you to use your full range of motion, which can help to improve your flexibility and mobility.

Reduced risk of injury: Bodyweight exercises are generally low-impact and put less stress on your joints than some other forms of exercise, such as weight lifting. This can help to reduce your risk of injury.

Variety: There are many different bodyweight exercises to choose from, which means you can create a varied and challenging workout routine that targets different muscle groups and helps to keep you motivated.

And today we are focusing on one of the best upper body exercises a person can do utilising only their bodyweight: the push-up, or press-up depending on where you are located.

This simple yet demanding exercise is usually done for people looking to improve their chest. Some try different variations to target their triceps, biceps or even shoulders.

With the help and expertise of Adam Sinicki, you will see the perfect push-up workout for bigger pecs and flatter abs.

Adam Sinicki is known online as “The Bioneer.” He is a health and fitness writer, and a personal trainer and has gathered almost 700,000 subscribers on his YouTube Channel.

Check it out.

Source: Bastien Plu / Unsplash

Best Home Push-Up Workout for Bigger Pecs and Flatter Abs

The workout will consist of many, many push-ups, Sinicki explains. And below you will probably understand why this is the best home push-up workout for bigger pecs and flatter abs.

• 100 push-ups (if you can only do 50 or 25 it is fine too)
• 10 slow push-ups
• 10 rocking push-ups on either side
• 10 clapping push-ups
• Rest
• Repeat 3 times

The first set of push-ups is to train your endurance in the pec fibres and to bring the muscle to fatigue before hitting things off with more challenging variations focused on hypertrophy and explosiveness.

You may also take a few seconds of rest between each exercise. If you cannot do some of the movements, such as the clapping push-up, you should regress to an easier variation.

Check out more of the explanation of the best home push-up workout for bigger pecs and flatter abs in the video below presented by Adam Sinicki.

VIDEO – Best Home Push-Up Workout for Bigger Pecs and Flatter Abs

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By incorporating the best home push-up workout into your fitness routine, you will be applying progressive overload to your muscles. Progressive overload is a fundamental principle of exercise training that involves gradually increasing the stress placed on the body during exercise over time. The idea is that in order to make progress and achieve better fitness and strength, you need to challenge your body by gradually increasing the amount of weight, repetitions, sets, or adding variation during exercises.

By progressively increasing the load on your muscles, you force them to adapt to the increased demand, which leads to improved strength and endurance.

Source: Karl Solano on Pexels

There are many benefits of doing push-ups regularly. Here are some of them:

1. Builds upper body strength: Push-ups are a great way to strengthen and tone the muscles in your chest, shoulders, and arms. By doing push-ups regularly, you can increase your overall upper body strength.
2. Increases muscle endurance: Push-ups help to build muscle endurance, which is the ability of your muscles to work for extended periods without getting tired. This can be useful in daily activities such as carrying groceries or lifting heavy objects.
3. Improves posture: Push-ups work the muscles that support your spine, improving your posture and reducing the risk of back pain.
4. Requires no equipment: One of the great things about push-ups is that they can be done anywhere, anytime, without the need for any equipment.
5. Promotes cardiovascular health: Push-ups are a form of resistance training that can help to increase your heart rate and improve your cardiovascular health.
6. Helps to burn calories: Push-ups are a compound exercise that works multiple muscle groups simultaneously, making them a great way to burn calories and lose weight.

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Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

Although this workout was presented as an answer for those looking to stay in shape indoors during the pandemic, it is still highly valuable nowadays as some people prefer not to go to the gym to workout, or simply can’t.

He emphasizes the importance of maintaining gains despite being unable to access gyms. For that, Jeff presents a comprehensive bodyweight workout program suitable for various fitness levels, including beginners and advanced individuals.

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Perfect Full-Body Workout to Do at Home

The workout consists of two parts, labelled as Workout A and Workout B.

If you’re giving this workout a shot for the first time, it is recommended to go with the Workout A variation. However, if you’re aiming for a more thorough total body split workout routine, you can either integrate Workouts A and B into a twice-weekly schedule, or for an even better approach, alternate between Workouts A and B on Mondays, Wednesdays, and Fridays each week.

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Workout A is introduced as a total body workout focusing on six major areas. It starts with a lower body exercise, the Alternating Single Leg Box Squat, with varying difficulty levels based on one’s ability. The routine progresses with Upper Body Push exercises, including Handstand Push-Ups and Power Push Aways, followed by Lower Body Posterior Chain exercises like the Alternating Heel Touch Squat.

The workout transitions back to Upper Body Pull exercises, featuring Pull-Ups and Seated Pull-Ups. Jeff includes explanations for different ability levels and modifications. He then presents a Core Circuit involving exercises such as the Reverse Corkscrew and Black Widow Knee Slide, which target both lower and upper abdominal muscles.

The session concludes with Corrective Exercises, including the Angel and Devil stretch, which engages the posterior chain. Jeff emphasizes continuous movement without rest between exercises, promoting progressive overload through cumulative fatigue.

Workout B is the second part of the program and follows a similar structure. It starts with exercises like the Slick Floor Bridge Curl and Long Leg March to target the posterior chain. Upper Body Push exercises include Variable Wall Push-Ups, while Upper Body Pull exercises comprise Chin-Ups and Inverted Rows. The workout also features exercises like the Alternating Crossover Step-Up and Split Squat Jump for the lower body.

The Core Circuit in Workout B involves exercises like the Ab Halo and V Up Tuck, engaging both upper and lower abs. The routine wraps up with Corrective Exercises, such as the Reverse Hyperextension, which focuses on the glutes and lower back.

Jeff emphasizes that the workouts should be done in an alternating fashion, three times a week, and provides guidance on making the exercises more challenging or easier based on individual fitness levels.

In a nutshell, here are the workouts.

Workout A:

Complete a total of 2-3 sets of the workout prescribed above.

Total workout time: 35-50 minutes

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Workout B:

Complete a total of 2-3 sets of the workout prescribed above.

Total workout time: 35-50 minutes

Watch the entire video below to understand how to perform each of the movements from Cavaliere’s perfect full-body workout to do at home.

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When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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Fitness challenges are a fantastic way to ignite motivation, drive progress, and foster a sense of accomplishment in individuals pursuing their health and wellness goals. These challenges provide a structured framework that encourages participants to step out of their comfort zones, setting the stage for growth and development. The competitive aspect inherent in many fitness challenges fuels a healthy sense of rivalry, spurring participants to push their boundaries and achieve new heights.

Whether it’s a weight loss challenge, a month-long exercise commitment, or a specific fitness goal, these challenges create a shared goal among participants, fostering a sense of community and support that enhances motivation and accountability. By breaking down long-term goals into smaller, achievable milestones, fitness challenges make the journey towards improved fitness both engaging and attainable.

Moreover, fitness challenges instil discipline and consistency, helping individuals cultivate lasting healthy habits. The time-bound nature of these challenges encourages participants to prioritize their wellness within a defined period, effectively jumpstarting a positive routine that can extend well beyond the challenge’s duration. The sense of accomplishment and pride that participants experience upon completion not only boosts self-confidence but also reinforces the belief that they are capable of achieving their health objectives.

Additionally, the variety and novelty of fitness challenges keep routines exciting, preventing monotony and plateaus in progress. Overall, fitness challenges provide a dynamic platform for individuals to embark on transformative journeys, fostering physical improvement, mental resilience, and a renewed commitment to lifelong well-being.

Below, you will find a bodyweight challenge designed by us at BOXROX for you to try at home, flat, apartment, or anywhere you can.

30-Day Bodyweight Fitness Challenge to Improve Your Fitness

This 30-day bodyweight fitness challenge is designed in a way that you will be able to do them repeatedly, day after day, without needing a rest. Why is that? Because each consequent day will not train primarily the same muscle group as you did the day before.

There will be days focused on upper body, lower body, a single muscle group, abs, or even a full-body movement.

Each day will comprise one exercise and you can tackle the fitness challenge any way you want. However, we recommend 4 styles:

• AMRAP = as many reps as possible in a given time (try 5-15 minutes depending on the exercise)
  • EMOM = every minute on the minute; you have 60 seconds to perform 5-10 reps of the exercise and utilise the remaining of the time to rest, every time the minute is done, perform another set with the same reps until you can no longer perform the reps within the 60-second timeframe.
• 3 rounds to failure = do three sets of each exercise always doing as many reps as you possibly can squeeze out of it; rest for 1-2 minutes between sets
• Typical 3 sets of 10-20 reps if you are a beginner or lack fitness (but try to push hard for more reps rather than just a few)

When the exercise does not require reps, but rather time under tension (such as planks and dead hang) aim for 30-90 seconds depending on the exercise and how long you can hold without breaking form.

Okay, let’s see the exercises that comprise BOXROX’s 30-day bodyweight fitness challenge.

And that is it. Can you do each exercise on the correct day for 30 days straight? Below are some videos to help you understand how to perform each of the movements. You can simply click on the table below to go to where the video is to perform the movement you are looking for:

1 – Squats

2 – Push-up

3 – Bodyweight rows

4 – Burpees

5 – Sit-up

6 – Lunges

7 – Dips

8 – Chin-up

9 – Mountain climbers

10 – Russian twist

11 – Reverse lunges

12 – Hip thrust

13 – Pull-up

14 – Bear crawl

15 – Flutter kicks

16 – Wall-sit hold

17 – Hindu push-up

18 – Dead hang

19 – High-knee running

20 – Plank

21 – Calf raise

22 – Decline push-up

23 – Swimmers

24 – Horse stance

25 – Hanging knee raises

26 – Step-ups

27 – Pseudo-planche push-up

28 – Bulgarian split squat

29 – Burpee high jump

30 – Hollow body crunch

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When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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Pros of Doing Bodyweight Exercises

There are also many other reasons to start doing calisthenics besides a leaner, but strong physique:

• Do it anywhere – as it usually utilises bodyweight, you can do most of the movements anywhere, even while on vacation.
• Joint strength – when you start progressing to other movement standards, you will require your joints to do extra work to hold your body weight. That is simply not used during normal gym exercises.
• Strength everywhere – you will work out your entire body. No more “skip leg” days.
• Impress anyone – this can sound a bit pathetic, but you will definitely impress people around you if you can perform some of the more advanced movements.
• Inexpensive – you can do many exercises with nothing but your sheer will, or you can find a bar at a playground or buy your own and incorporate even more exercises into your routine.
• Great for weight loss – as this type of training involves multiple muscle groups, it usually burns more calories than common cardio and adds to your overall energy expenditure.

Source: Domagoj Bregant on Pexels

Cons of Doing Bodyweight Exercises

The good thing about calisthenics is that there are not many downsides to doing it. After all, since when is doing bodyweight workouts bad for you? It is not. So what are the disadvantages of doing calisthenics?

• No bulking – if you are looking to get ripped with giant muscles, your best bet is to do powerlifting and stick to the gym. Bodyweight exercises will get you fit, but a more lean-looking physique.
• Not great if you are recovering – if you had surgery or are doing physical therapy, calisthenics will not help you, and could potentially injure you even further. Bodyweight exercises are fundamental, but you are still lifting a lot of weight, whereas in a gym you can strengthen your leg by lifting literally any weight you want.
• You can hit a plateau – when you start training, you want to keep progressing, and that can be tricky or disappointing when doing calisthenics because you will only use your body weight. Weight training is easier, you just add more weight, but with calisthenics you need to find ways to challenge yourself more utilizing the only weight you have available.

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Adashun is the co-founder of the fitness lifestyle company Alpha Lion and has created a gigantic YouTube following with his gym tips and workouts.

At some point, he embarked on a monumental challenge – 7,000 push-ups in just 7 days. The intensity of this fitness endeavour was set to push him to his limits, particularly due to the strain he often experienced in his chest. But he was determined to test the theory that what doesn’t kill you makes you stronger, aiming to achieve a larger chest and increase his push-up count within the tight timeframe.

Troy pondered whether he could indeed achieve a bigger chest. The claims of an advertisement suggested a potential two-inch growth within 24 hours.

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The challenge officially began after a preliminary max push-up test. Following the test, he measured his chest, hoping for a substantial increase. The optimistic thought of doubling his chest size fuelled his determination.

In the beginning, he did 70 push-ups unbroken and had a chest size of 42 inches.

The start of the challenge marked a strategic approach. Troy planned to perform sets of push-ups at 5 AM, 10:30 AM, 1 PM, 3 PM, and 5:30 PM. Alarmed to avoid any slip-ups, he aimed to elevate himself to superhuman levels. The routine encompassed various push-up variations, each targeting different muscle groups, including standard push-ups, diamond push-ups, incline, decline, wide grip, military, and pike push-ups.

Related: 30 Push-Up Variations from Beginner to Advanced

Day one saw Troy tackling standard push-ups with a goal of reaching 7,000 in total by the end of the week. However, the challenge was far from easy. The relentless effort took its toll, and by day three, Troy found himself questioning his ability to persevere. Despite the mental and physical strain, he was inspired by the relentless determination of others, like David Goggins.

As the days progressed, Troy’s dedication did not waver. He encountered various obstacles, from muscle soreness to the mental battles that come with any demanding challenge. He sought inspiration from the resilience of others, including a young aspiring athlete named Jared who joined him in the journey.

Troy’s diet was an essential component of his challenge. He chose foods that targeted his chest muscles, incorporating chicken breasts to optimize his progress. Alongside his personal journey, he continued to inspire others, encouraging strangers to engage in push-ups and promoting a healthier lifestyle.

Physical therapy sessions provided Troy with necessary relief and recovery strategies. He acknowledged the strain his body endured but remained committed to his goal. His interaction with fellow athletes, including Big Ron Jones, offered insights into the potential risks and rewards of his intensive endeavour.

As the challenge neared its end, Troy faced the culmination of his efforts. The final push-up count stood at an impressive 7,084, significantly surpassing his initial goal of 7,000. The ultimate test was his chest’s growth, and to his surprise, the measurement revealed a substantial increase of over an inch. The experiment had proven that Troy’s dedication and resilience had led to tangible results.

In the end, on day 8, he did 84 unbroken push-ups (compared to 70 on day 0) and his chest went from 42 inches to 43.5 inches.

Through this intense journey, Troy Adashun showcased the power of determination, discipline, and pushing one’s limits to achieve remarkable feats. His pursuit of growth, both physically and mentally, served as a testament to the potential within all of us to overcome challenges and achieve our goals.

Watch the video below to see the entire week of doing 1000 push-ups every day and the results.

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Push-ups target several muscles in the upper body, including:

1. Chest muscles (pectoralis major and minor): Push-ups primarily work the chest muscles, which are responsible for movements such as pushing and lifting.
2. Triceps: Push-ups also work the triceps, the muscles located at the back of your upper arm.
3. Shoulders (deltoids): Push-ups target the deltoid muscles, which are responsible for lifting your arms away from your body.
4. Back (rhomboids, latissimus dorsi): Push-ups work the muscles in your upper back, including the rhomboids and latissimus dorsi, which help to stabilize your shoulder blades.
5. Core (abdominals and obliques): Push-ups also engage the muscles of your core, including the abdominals and obliques, which help to stabilize your spine and maintain proper form during the exercise.

Overall, push-ups are a compound exercise that work multiple muscle groups simultaneously, making them an excellent exercise for building strength and improving overall fitness.

Source: Karl Solano on Pexels

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Push-ups can be incorporated into your workout in a variety of ways, depending on your fitness level and goals. Here are some suggestions:

1. As a warm-up: Start your workout with a set of push-ups to warm up your upper body and activate the muscles you’ll be using during your workout.
2. In a circuit: Include push-ups as part of a circuit training workout, where you perform a series of exercises back-to-back with little to no rest in between.
3. As a standalone exercise: You can do push-ups as a standalone exercise, either for a specific number of reps or for a certain amount of time.
4. With variations: Add variety to your push-up routine by incorporating different variations, such as incline push-ups, decline push-ups, diamond push-ups, or plyometric push-ups.
5. Superset with other exercises: Pair push-ups with other exercises that work different muscle groups, such as squats or lunges, to create a full-body workout.
6. With increasing difficulty: Challenge yourself by increasing the difficulty of your push-ups over time, such as by adding weight, decreasing the rest time between sets, or increasing the number of reps.

Remember to always maintain proper form during your push-ups to avoid injury and maximize the effectiveness of the exercise.

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While gym machinery and fitness tools were designed to optimize muscle targeting during workouts, enrolling at a local gym isn’t an absolute requirement for achieving fast muscle growth.

This is where the brilliance of bodyweight exercises shines. They are effective, cost-free, and adaptable to various settings. While some individuals may argue that solely relying on bodyweight exercises won’t lead to significant muscle gains, they might not be familiar with the concept of progressive overload applied to these movements. Consider it this way: there’s always a more challenging variation of an exercise that can push your limits.

For instance, if standard push-ups feel too simple, you can try clap push-ups or deficit push-ups. And if they prove too demanding, modified knee push-ups can be effective.

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Now, let’s delve into the exclusive list of the 8 essential bodyweight exercises that facilitate rapid muscle growth, curated by coach Max Posternak. Max Posternak is the visionary behind Gravity Transformation, a platform dedicated to dispensing fitness tips and training guidance for those seeking to enhance their physical well-being and shed weight. His YouTube channel boasts a subscriber base of over 5.5 million.

Source: Anya Juárez Tenorio on Pexels

The ONLY 8 Bodyweight Exercises Needed to Build Muscle Faster

Without further ado, here is the compilation of the sole 8 bodyweight exercises essential for swift muscle development, as outlined by Max Posternak:

1. Push-ups

Push-ups primarily target the muscles of the chest (pectoralis major), shoulders (deltoids), and triceps. As a compound exercise, push-ups engage multiple muscle groups simultaneously, promoting balanced upper body development. The chest muscles are heavily activated during the pushing phase, while the shoulders and triceps play significant roles in stabilizing and extending the arms. Additionally, push-ups engage the core muscles to maintain a stable body position throughout the movement, contributing to overall core strength.

Push-ups are excellent for building muscle due to their versatility and progressive overload potential. By adjusting hand placement and angles, you can emphasize different muscle fibres within the targeted areas. As you increase the number of repetitions or gradually elevate your feet, you challenge your muscles more, promoting hypertrophy. Push-ups also enhance muscle endurance, promoting a lean and defined physique. Their simplicity and accessibility make them a convenient choice for muscle-building, especially when combined with variations to continually challenge your muscles and drive growth.

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2. Pull-ups

Pull-ups primarily target the muscles of the upper back, particularly the latissimus dorsi, rhomboids, and trapezius muscles. The latissimus dorsi, often referred to as the “lats,” are the main muscles activated during pull-ups and are responsible for the wide V-shape appearance of the back. The rhomboids and trapezius muscles assist in stabilizing the shoulder blades and upper spine, contributing to posture and overall upper body strength. Additionally, the biceps and forearm muscles are engaged to assist in the pulling motion.

Pull-ups are an excellent exercise for building muscle due to the significant load they place on the upper body muscles. The bodyweight resistance challenges both strength and muscle endurance, promoting muscle growth and definition. Pull-ups also enhance grip strength and engage the core muscles as stabilizers, contributing to overall functional strength. As you progress and add variations like weighted pull-ups or different hand grips, you can continuously challenge and stimulate muscle development in various regions of the back and arms.

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3. Inverted Row

Inverted rows primarily target the muscles of the upper back, including the rhomboids, latissimus dorsi, and trapezius muscles. This exercise involves horizontal pulling, which helps develop the muscles responsible for pulling your shoulder blades together and down, contributing to improved posture and upper body strength. Inverted rows also engage the biceps, forearm muscles, and core as stabilizers during the movement.

Inverted rows are an effective muscle-building exercise as they provide a unique angle of resistance, targeting muscles in a way that complements other pulling movements like pull-ups. They help balance out the muscles of the upper body, promote muscle symmetry, and enhance overall back definition. As you adjust the difficulty by changing the angle of your body or using different grips, you can progressively challenge and stimulate muscle growth. Inverted rows are particularly useful for individuals who may find pull-ups challenging or for those looking to add variety to their upper body workout routine.

4. Dips

Source: Ketut Subiyanto / Pexels

Dips primarily target the muscles of the upper body, particularly the triceps, chest (pectoralis major), and shoulders (deltoids). Dips are a compound movement that involves vertical pushing, making them effective for building strength and muscle in the triceps, which are the main movers during the exercise. The chest muscles are also engaged as stabilizers and secondary movers, contributing to overall upper body development. Additionally, dips engage the front shoulders and engage the core muscles for stability.

Dips are a valuable muscle-building exercise due to the substantial resistance they place on the triceps and chest muscles. By utilizing your body weight as resistance, dips offer a challenging yet effective way to promote muscle growth and definition in the upper body. They are versatile, allowing you to modify the movement based on your fitness level and goals. Whether using parallel bars, a bench, or even a sturdy surface at home, dips can be adapted to provide progressive overload, which is key for muscle development. Regular incorporation of dips into your routine can lead to improved upper body strength and a well-rounded physique.

5. Step-ups

Step-ups primarily target the muscles of the lower body, particularly the quadriceps (front thigh muscles), hamstrings (back thigh muscles), and glutes. This exercise involves stepping up onto an elevated surface, engaging the muscles responsible for leg extension and hip flexion. Step-ups are particularly effective for developing strength, stability, and balance in the lower body. Additionally, they engage the calf muscles and contribute to overall lower body coordination.

Step-ups are a beneficial muscle-building exercise as they provide resistance to the leg muscles through the lifting of body weight. By driving through the heels and focusing on the muscles of the legs and glutes, step-ups can lead to improved muscle definition and strength in the lower body. The exercise also replicates functional movements like climbing stairs or hiking, making it applicable to everyday activities. As you increase the height of the step or add weights, you can progressively challenge the muscles, encouraging further growth and development. Incorporating step-ups into your workout routine can contribute to balanced lower body strength and enhanced muscular endurance.

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6. Bulgarian Split Squats

Bulgarian split squats, also known as rear-foot elevated split squats, primarily target the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. This exercise involves a split stance with one leg elevated behind you, engaging the muscles responsible for knee extension and hip flexion. The front leg performs the majority of the work, making it an effective unilateral exercise for building strength and muscle in the lower body.

Bulgarian split squats are highly effective for muscle development due to the combination of single-leg work and the targeted nature of the movement. This exercise helps address muscle imbalances, improve stability, and enhance overall lower body strength. By placing a significant load on the working leg, Bulgarian split squats promote muscle growth and definition while also engaging the core muscles for balance and stability. As you increase the depth of the movement and add resistance, such as holding dumbbells or using a barbell, you can progressively challenge the muscles and stimulate further growth. Incorporating Bulgarian split squats into your training routine can lead to well-rounded leg development and improved lower body functionality.

7. Classic Squats

Source: Courtesy of CrossFit Inc.

Classic squats, often referred to as regular or standard squats, primarily target the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. This fundamental compound exercise involves bending at the hips and knees while maintaining an upright posture, engaging the muscles responsible for hip and knee extension.

Classic squats are a foundational muscle-building exercise as they work multiple major muscle groups simultaneously. The quadriceps, located on the front of the thigh, play a key role in extending the knee, while the hamstrings at the back of the thigh contribute to knee flexion and hip extension. The glutes, particularly the gluteus maximus, are heavily engaged during the ascent phase of the squat, driving the hips forward. Additionally, the calves assist in maintaining balance and stability throughout the movement.

By utilizing your body weight as resistance, classic squats promote muscle growth and strength in the lower body. They also engage the core muscles to stabilize the spine and maintain proper form. As you progressively increase the weight or vary your squat stance, such as wide or narrow, you can continually challenge the muscles and stimulate hypertrophy. Classic squats are a versatile exercise that can be customized to your fitness level and goals, making them a staple in many strength training routines and an effective way to develop overall lower body muscle mass.

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8. Hip Thrusts

Hip thrusts primarily target the muscles of the glutes, particularly the gluteus maximus, which is the largest muscle in the buttocks. This exercise involves lifting the hips off the ground while the upper back and shoulders remain stable on a bench or other elevated surface. Hip thrusts effectively isolate and activate the glutes, making them a potent exercise for building strength and muscle in this area.

Hip thrusts are an excellent muscle-building exercise due to their direct and targeted engagement of the glutes. By lifting the hips and extending the hips against resistance, such as a barbell or weights, hip thrusts create a powerful stimulus for muscle growth and definition. This exercise also contributes to improving hip stability and posture, and it can have positive effects on lower back health. As you progressively increase the weight and focus on proper form, hip thrusts offer a reliable way to enhance glute development and contribute to a well-rounded lower body appearance.

These bodyweight exercises, often referred to as Calisthenics, have been embraced by numerous individuals who exhibit remarkable fitness solely through calisthenics training. Therefore, it’s evident that significant muscle gains can indeed be accomplished through exclusive reliance on bodyweight exercises.

If you’re uncertain about the proper execution of any of the mentioned movements, you can refer to the accompanying video where Posternak offers comprehensive explanations for each exercise, along with insights into their hypertrophic benefits.

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When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterwards, cool down with static stretches to improve flexibility and promote recovery.
7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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The pull-up is a close kinetic chain exercise, this means that the hands are fixed on a surface and the body moves.

The pull-up bar can play both the role of a trusted ally and a formidable adversary. While the conventional pull-up stands as an exemplary upper-body calisthenics exercise, it also holds the reputation of being one of the most challenging to master. Achieving a continuous set of 10 or 20 repetitions can prove daunting for some, but even beginners can benefit from modified variations of the exercise until they are prepared to progress to more demanding manoeuvres.

Traditional pull-ups yield remarkable advantages in cultivating upper body strength, contributing to:

• Enhanced upper body strength: Pull-ups predominantly engage the muscles in your back, shoulders, and arms, fostering strength development in these regions.
• Improved grip strength: As the exercise necessitates gripping the bar, it effectively enhances your grip strength.
• Enhanced posture: Pull-ups have the potential to ameliorate your posture by fortifying the muscles in your back and shoulders, aiding in maintaining proper alignment.
• Heightened core stability: The execution of pull-ups mandates core muscle engagement to uphold correct form, thereby promoting overall core stability.
• Elevated cardiovascular endurance: Engaging in multiple sets of pull-ups can elevate your heart rate and serve as a cardiovascular endurance challenge.
• Versatility: Pull-ups offer flexibility through various grip positions and adaptable modifications suited to diverse fitness levels, rendering them a versatile workout.
• Accessibility: The simplicity of performing pull-ups with a basic bar or even a tree branch ensures their feasibility anywhere you choose.

Best Benefits of Pull-Ups

Source: Photo courtesy of CrossFit Inc.

Regardless of whether you can do one, 5 or 20 pull-ups in a row, this 8 week pull-up challenge will help you get better at it, fitter, more athletic, and improve your health altogether.

This challenge was created by Alex Lorenz. Alex Lorenz is the co-founder of Calisthenic Movement and has trained Calisthenics since 2012, uploading videos regularly for those people interested in getting in shape using only their body weight.

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The 8 Week Pull-Up Challenge to Build Impressive Muscle, Skill and Strength

Before we get into the 8-week pull-up challenge, you should be able to do 3 pull-ups or more. If you can’t, you should choose one of the options below to help you begin this challenge:

• Band-assisted pull-ups
• Fee-assisted pull-ups
• Negative pull-ups

You don’t need to stick to only one of these variations for the entire challenge. You can switch between them from one session to the next one.

On the other hand, if you are an advanced athlete, you can do pull-ups with extra weight. You can also change your grip for this pull-up challenge – traditional pull-ups are done with an overhand grip (focusing on the brachioradialis), underhand grips focus on the biceps (chin-ups), and a neutral grip is a good all-rounder that targets your brachialis more.

Source: Andrea Piacquadio on Pexels

How to Massively Improve Your Pull-Ups Quickly

The 8 week pull-up challenge created by Alex Lorenz is divided into three. For the following 8 weeks, you switch between them as you like. “How many days a week you should do the challenge depends on your level and experience.”

For beginners, you should aim for 3 sessions a week, while more advanced people could train up to 5 days.

Workout A

In this workout, you have to multiply the maximum amount of pull-ups you can do without taking a break to 5.

For example, if you are able to do 5 pull-ups without letting go of the bar, multiply that number by 5 and you get 25. In this case, you will have to do 25 pull-ups in total in a session. If you can do 10 unbroken pull-ups, you should do 50 pull-ups in a training session.

The objective is to reach that number in the least amount of time possible. Do that by doing as many reps as possible, and when it gets hard, stop while you can still have one or two reps in the tank. Rest a little bit and go back to the pull-ups.

Workout B

In this workout, you will do 5 sets of paused pull-ups.

• Add 2-second pause at 90-degree elbow position
• Add 2-second pause at the top of the movement
• Let yourself down normally
• Repeat the process

Choose a variation of the pull-up that allows you to do 3-8 reps with 2-3 minutes of rest between the sets.

Source: cottonbro studio on pexels

Workout C

This is a pull-up pyramid style.

• Start with 1 pull-up
• Rest 20 seconds
• Add another pull-up
• Add 20 seconds to the rest
• Add another pull-up and so on

The higher the amount of reps you do, the higher the amount of rest you will need. “The goal is to reach as many reps as possible.”

You can also do this pyramid scheme going up and down with the number of reps, or simply go up as high as possible, even if it means you are resting 4 minutes between one set and the next one.

For a full understanding of the 8 week pull-up challenge created by Alex Lorenz, watch the video below.

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What Muscles Do Pull-Ups Work?

Pull-ups primarily work the following muscle groups:

1. Latissimus Dorsi: Also known as the “lats,” these are the large muscles in your back that are responsible for the pulling motion during the exercise.
2. Biceps: The biceps, located on the front of the upper arm, are also activated during pull-ups and assist in the pulling motion.
3. Forearms: The muscles in the forearms are engaged during the grip strength required to hold onto the bar during the exercise.
4. Shoulders: The shoulder muscles, including the deltoids, are also involved in the pulling motion during pull-ups.

In addition to these primary muscle groups, pull-ups also work the muscles in your chest, upper back, and core to a lesser extent, providing a comprehensive upper-body workout.

Should You Do Pull-Ups Every Day?

While pull-ups can be a great exercise for building upper body strength, it is generally not recommended to do pull-ups every day. This is because your muscles need time to rest and recover after a workout in order to repair and grow stronger.

Doing pull-ups every day without allowing for proper recovery time can increase your risk of injury and also lead to overtraining, which can negatively impact your overall fitness goals.

Instead, it is recommended to incorporate pull-ups into a well-rounded strength training program that includes other exercises and allows for adequate rest and recovery time between workouts. A good rule of thumb is to aim for two to three strength training sessions per week, with at least one day of rest in between each session.

It’s also important to note that everyone’s fitness level and recovery time can vary, so it’s important to listen to your body and adjust your workout schedule accordingly.

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Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has 3 million subscribers and he has been on the cover of numerous international magazines.

DeLauer talks about how to use walking to get down to 12% body fat, which is a general threshold for men to have their abs visible, for that coveted six-pack.

How to Use Walking to Get Down to 12% Body Fat

DeLauer explains that there is a way to time walking better to get more fat loss using science.

Walking is when you use 50-60 per cent of your VO2max. According to a study, DeLauer points that doing that 3 times a week for 12 weeks can decrease your BMI, the subcutaneous fat and visceral fat.

There was another study that checked walking timing for fat loss – when people ate and when they would walked. A group study divided in half was given breakfast before going for a 45-minute walk on a treadmill while the other part would do the same without breakfast.

When breakfast was consumed, the level of carb oxidation was very high before, during and after the treadmill walk. That means those people’s bodies were utilising carbs for fuel instead of fat. Although both groups would lose weight, one would lose fat while the other would not necessarily lose all weight in fat.

Source: Gustavo Fring on Pexels

“This means that walking in a fasted state, not even in an extremely fasted, is going to get your more overall fat loss benefit,” DeLauer says.

Although most people cannot simply wake up and go for a walk before breakfast, there is a work around that DeLauer says it could help you get the best benefit of walking for fat loss. “You want to time your walks when you are the most hungry or in between your meals.”

To see his entire string of argument of how to time it and how to use walking to get down to 12% body fat, watch the full video below.

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Why Walking is The King of Fat Loss Exercise

1. Calorie Expenditure: Walking, especially brisk walking, is an effective way to burn calories. The number of calories burned depends on factors such as speed, distance, and body weight. While the exact calorie expenditure varies from person to person, walking can help create a calorie deficit, which is essential for fat loss. To maximize fat burning, it’s recommended to walk at a brisk pace for an extended duration.
2. Accessibility and Low Impact: Walking is a low-impact activity that puts less stress on your joints compared to high-impact exercises like running or jumping. This makes it suitable for people of various fitness levels and ages. Additionally, walking requires no special equipment, and you can do it virtually anywhere, making it highly accessible.
3. Increased Fat Utilization: Walking predominantly relies on fat as a fuel source. During low to moderate-intensity exercise, such as walking, your body primarily utilizes fat as an energy source rather than carbohydrates. This makes it an excellent exercise choice for fat loss, as you are directly targeting stored body fat.
4. Preservation of Lean Muscle: Walking helps preserve lean muscle mass while losing fat. This is important because muscle is metabolically active and burns more calories at rest than fat does. By preserving muscle mass through walking and incorporating strength training exercises, you can maintain a higher metabolic rate, which aids in long-term fat loss.
5. Sustainable and Consistent: One of the key factors for successful fat loss is consistency. Walking is a sustainable activity that can easily be incorporated into your daily routine. Whether you walk outdoors, on a treadmill, or even during your breaks at work, it is an activity that can be maintained over the long term, leading to gradual and sustainable fat loss.
6. Mental and Emotional Benefits: Walking not only has physical benefits but also contributes to mental and emotional well-being. It can reduce stress, improve mood, boost creativity, and increase overall mental clarity. By enhancing your mental state, walking helps reduce emotional eating and improves adherence to healthy lifestyle choices, facilitating fat loss.

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Source: Maksim Goncharenok on Pexels

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6 Effective Ways to Use Walking to Get Lean and Shed Fat

So how can you use walking to get lean and shed fat? Here are the ideas that Mario Tomic implemented in his life to get below 10% body fat.

1. Walk during meetings and calls – if you are on the phone talking to someone, walk while you do it.
2. Walking and learning – watching a video on YouTube to further your knowledge, you can do it while walking. The same can be said about listening to an audiobook or a podcast.
3. Walk between sets – instead of just staying next to your barbell while waiting for that 60-90 seconds of rest between sets, how about walking around to keep active?
4. Make walking a social activity – if you are hanging out with friends, go out for a walk.
5. Walk as part of your morning or evening routine – you can incorporate walking as a morning habit or a pre-bed routine (it doesn’t have to be long walks either, but be consistent).
6. Look for more walking opportunities – park further from the grocery store, take the stairs instead of the elevator, and be more active with little things as they add up in the end.

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The Only 8 Bodyweight Exercises You Need to Build Muscle Fast

But it wasn’t us from BOXROX who came up with this list. We wouldn’t assume to know all about bodyweight exercises to come up with something like this. Instead, we relied on the expertise of Alex Lorenz.

Alex Lorenz is the co-founder of Calisthenic Movement and has trained Calisthenics since 2012, uploading videos regularly for those people interested in getting in shape using only their body weight.

Below you will see his list of the easiest to hardest bodyweight exercises a person can do.

100 Bodyweight Exercises Ranked from Beginner to Master

How were these exercises ranked? According to Lorenz, it was thought of how difficult each would be to the average person, not designed for elite athletes or very unfit people.

To be considered are individual strengths and weaknesses, mobility issues and focus of training. This means that a person can do an exercise from level 5, but not be able to do another movement from level 2, although in this list it is ranked easier.

With that being said, here is Lorenz’s list of 100 bodyweight exercises ranked from beginner to master, from level 1 to level 5.

Level 1

Beginner:

1. Cat cow
2. Quadruped reach
3. Jumping jacks
4. Squats
5. Lunges
6. Side plank raises (on knees)
7. Calf raise
8. High-knee running
9. Glute bridge
10. Crab walk
11. Support hold
12. Passive hang
13. Swimmers
14. Arch ups
15. Plank
16. Reverse plank bridge
17. Knee push-up
18. Bodyrows (high)
19. Incline push-ups

Source: Anastasia Shuraeva on Pexels

Level 2

Intermediate:

• Active hanging
• Russian twist
• Bulgarian split squats
• Crunches
• Mountain climbers
• Breakdancer
• Jumping squats
• Side plank raise (on feet)
• Flutter kicks
• Lateral monkey
• Jumping lunges
• Knee raises
• Pike walk
• Bodyrows (low)
• Push-ups
• Burpees
• Precision jumps
• Box jumps
• Hollow body hold
• Archer squats
• Slow step-ups
• Leg raises
• Sitting leg raises
• Backbridge
• Hindu push-ups
• Bent-arm handstand
• Dips
• Archer body rows
• Pull-ups

Source: Matthew Sichkaruk on Unsplash

Level 3

Advanced

• Free handstand
• L-sit
• L-hanging chin-ups
• Skin the cat
• Pike push-ups
• Typewriter pull-ups
• Pistol squats
• Shrimp squats
• Triceps extensions
• Reverse bicep curls
• Toes-to-bar
• V-lever raises
• Sitting knee-ups
• Rear delt press
• Long lever plank
• Dragon flag
• Legless rope climb
• Ring muscle-up
• Bar muscle-up

Level 4

Expert

• Straddle press
• Uneven pull-ups
• Archer pull-ups
• L-lever pull-ups
• Tucked planchet push-ups
• Ice cream makers
• One-arm push-ups
• Tucked press
• Backlever
• Ring flyes
• Human flag
• Free handstand push-ups
• V-sit
• Frontlever
• Roll outs
• Perfect muscle-ups
• 90-degree push-ups
• 360-degree pulls
• One-arm pull-ups

Level 5

Master

• Wide ring muscle-ups
• Tiger bend handstand push-ups
• Wide-arm straddle press
• Straddle planche push-ups
• Human flag pull-ups
• Arrow flag
• Wide bar muscle-up
• No dip muscle-ups
• Impossible dips
• Full planchet
• Frontlever pull-ups
• Iron cross
• One-arm frontlever
• Butterfly cross press

And that is it. Those are the 100 bodyweight exercises ranked from beginners to master. To see them all, click on the video below.

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Advantages of Bodyweight Exercises

Incorporating calisthenics into your fitness routine offers numerous benefits beyond achieving a lean and strong physique:

1. Versatility: Bodyweight exercises can be performed anywhere, making them ideal for staying active even during travel or vacation.
2. Joint Strength: Progressing to more advanced movements in calisthenics challenges your joints to support your body weight, providing a unique and beneficial form of joint strengthening.
3. Full-Body Workout: Calisthenics engage multiple muscle groups, ensuring a comprehensive workout that targets the entire body, including areas often overlooked in traditional gym exercises.
4. Impressive Skills: Mastering advanced bodyweight movements can leave a lasting impression on those around you, showcasing your strength and skill.
5. Cost-Effective: Many bodyweight exercises require minimal to no equipment, making them an inexpensive option for achieving your fitness goals. Basic exercises can be performed with only your bodyweight, while adding a pull-up bar or finding one at a nearby playground expands your exercise options further.
6. Effective for Weight Loss: Calisthenics, involving multiple muscle groups, tend to burn more calories than conventional cardio exercises, contributing to weight loss and increased overall energy expenditure.

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Drawbacks of Bodyweight Exercises

While calisthenics offer numerous advantages, there are a few limitations to consider:

1. Limited Muscle Bulking: If your goal is to achieve significant muscle mass and a heavily muscular physique, calisthenics may not be the most efficient method. Powerlifting and gym-based weight training are better suited for bulking.
2. Not Ideal for Recovery: Calisthenics may not be suitable for individuals recovering from surgery or undergoing physical therapy, as these exercises can be demanding and potentially exacerbate existing injuries.
3. Plateau Potential: Progressing in calisthenics can be challenging, as you are limited to utilizing your body weight. Unlike weight training, where you can easily increase the load, calisthenics require finding creative ways to continue challenging yourself with only bodyweight resistance.

In conclusion, calisthenics offer a highly adaptable and effective form of exercise, allowing for workouts anywhere with minimal equipment. They promote joint strength, provide a full-body workout, and can impress others with advanced movements. However, individuals seeking substantial muscle mass or recovering from injuries may find other training methods more suitable. Despite potential plateaus, calisthenics remains a valuable and accessible approach to achieving overall fitness and strength.

Source: Courtesy of CrossFit Inc.

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When engaging in bodyweight exercises, it’s essential to adhere to key principles that optimize results and prioritize safety:

1. Proper Form and Technique: Emphasize maintaining correct form and technique during each exercise to effectively target muscles and prevent injuries. Focus on alignment, engage targeted muscles, and execute movements with control and stability.
2. Progression: Continuously challenge your muscles by progressively increasing the difficulty of bodyweight exercises as you gain strength. Add variations, adjust leverage, increase repetitions or sets, and incorporate advanced progressions to stimulate muscle growth.
3. Full Range of Motion: Perform exercises through their complete range of motion to engage muscles fully and enhance flexibility and mobility.
4. Balanced Routine: Create a well-rounded routine by including bodyweight exercises that target different muscle groups, ensuring balance in upper body, lower body, and core exercises.
5. Consistency and Frequency: Consistently perform bodyweight exercises 2-3 times per week or more, depending on your fitness level and goals, to achieve progress and muscle development.
6. Proper Warm-up and Cool-down: Warm up with dynamic stretches or light cardio before your workout to increase blood flow and prepare muscles for exercise. Cool down with static stretches afterward to enhance flexibility and aid recovery.
7. Listen to Your Body: Be attentive to your body’s signals and modify exercises as needed. Avoid pushing yourself to the point of pain or excessive fatigue and progress gradually.
8. Rest and Recovery: Allow sufficient time for rest and recovery between workouts to enable muscle repair and growth. Incorporate rest days and prioritize sleep and proper nutrition.
9. Adaptability: Bodyweight exercises can be adapted to different fitness levels and settings, making them versatile and suitable for various situations.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long term. Engage in variations and progressions that keep your workouts enjoyable and motivating.

Always consult with a healthcare professional or qualified fitness trainer before starting a new exercise program, especially if you have underlying health conditions or injuries. Their guidance will ensure a safe and effective approach to bodyweight training.

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Mike Tyson Push-Up Challenge

The person who is advocating for you to rethink your 100 push-ups a day challenge is Jeff Cavaliere. Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

The Only 8 Bodyweight Exercises You Need to Build Muscle Fast

Why 100 Push-Ups a Day is a Bad Idea (and What You Should Do Instead)

The allure of 100 push-ups a day workouts is undeniable, promising a straightforward and easy-to-remember routine that can lead to significant gains in chest and arm muscles. Many individuals have tried this approach for varying durations, from 30 days to a year, and have reported noticeable results. However, it’s essential to consider whether this routine is the most effective use of your time and whether there might be a more optimal approach.

The Perfect Push-Up Workout for Beginners, Intermediate and Advanced Athletes

Source: Bastien Plu / Unsplash

While the increased volume of push-ups in daily routines can contribute to muscle adaptation and size gains in the chest, arms, and shoulders, there are potential downsides to this method. Setting the number at exactly 100 push-ups may only match the ability levels of around 3 percent of participants, making it challenging to accommodate different fitness levels. Moreover, excessive volume, especially when performed below one’s capability levels, can lead to junk volume, where the exercise serves little to no purpose in muscle progression and may even cause joint irritation and inflammation.

Focusing solely on push-ups for an extended period without considering other muscle groups can lead to muscle imbalances and postural issues, such as rounded shoulders. A more well-rounded approach is essential to promote balanced muscle development and prevent potential posture-related problems.

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One alternative approach is to perform push-ups in sets, rather than a fixed number of repetitions, to better match individual ability levels. For instance, people who can do 60-75 push-ups in a set will be less challenged by a 100 push-ups a day routine compared to those who can only manage 5-10 reps per set. To equalize the stress, individuals can do 5 sets, stopping 5 reps short of muscle failure. This approach allows for better recovery, especially when doing consecutive daily workouts.

10 Great Tips to Improve Your Push-Ups Fast

Incorporating the Superman Press-out exercise immediately after each set of push-ups can also be beneficial. The Superman Press-out targets often neglected muscles, such as the rotator cuff and rhomboids, helping to counteract the potential postural shoulder rounding caused by overworking the chest muscles. This combination of push-ups and Superman Press-outs provides a more well-rounded routine, enhancing muscle development while addressing potential imbalances and posture issues.

Source: Scott Webb on Unsplash

How Many Push-Ups Should You Be Able to Do

Ultimately, while the 100 push-ups a day workout may yield results for some, a more personalized and balanced approach is likely to be more effective and sustainable in the long run. Customizing the routine to individual ability levels and incorporating complementary exercises can optimize muscle gains while minimizing the risk of overuse injuries and imbalances.

As with any exercise plan, it’s essential to listen to your body, be mindful of proper form, and consider seeking guidance from fitness professionals for a tailored program that best suits your needs and goals.

For a full explanation from Cavaliere himself, watch the video below.

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Pros of Doing Bodyweight Exercises

There are also many other reasons to start doing calisthenics besides a leaner, but strong physique:

• Do it anywhere – as it usually utilises bodyweight, you can do most of the movements anywhere, even while on vacation.
• Joint strength – when you start progressing to other movement standards, you will require your joints to do extra work to hold your body weight. That is simply not used during normal gym exercises.
• Strength everywhere – you will work out your entire body. No more “skip leg” days.
• Impress anyone – this can sound a bit pathetic, but you will definitely impress people around you if you can perform some of the more advanced movements.
• Inexpensive – you can do many exercises with nothing but your sheer will, or you can find a bar at a playground or buy your own and incorporate even more exercises into your routine.
• Great for weight loss – as this type of training involves multiple muscle groups, it usually burns more calories than common cardio and adds to your overall energy expenditure.

Source: CrossFIt Inc

Cons of Doing Bodyweight Exercises

The good thing about calisthenics is that there are not many downsides to doing it. After all, since when is doing bodyweight workouts bad for you? It is not. So what are the disadvantages of doing calisthenics?

• No bulking – if you are looking to get ripped with giant muscles, your best bet is to do powerlifting and stick to the gym. Bodyweight exercises will get you fit, but a more lean-looking physique.
• Not great if you are recovering – if you had surgery or are doing physical therapy, calisthenics will not help you, and could potentially injure you even further. Bodyweight exercises are fundamental, but you are still lifting a lot of weight, whereas in a gym you can strengthen your leg by lifting literally any weight you want.
• You can hit a plateau – when you start training, you want to keep progressing, and that can be tricky or disappointing when doing calisthenics because you will only use your body weight. Weight training is easier, you just add more weight, but with calisthenics you need to find ways to challenge yourself more utilizing the only weight you have available.

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When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5.5 million subscribers.

See below all the information you need to lose body fat faster without having to suffer with crazy diets or gruelling workouts.

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Do This Every Day to Lose Body Fat Faster

Discover a remarkably effective and effortless routine to significantly boost fat burning without resorting to questionable fat-burning creams or strenuous gym workouts. The key lies in a proven approach supported by numerous studies – a goals-based walking program. Incorporating this into your daily routine can accelerate weight loss, requiring no changes to your diet, no extra expenses, and no gruelling gym sessions.

How Many Steps Should You Walk Every Day to Lose Fat?

Source: Maksim Goncharenok on Pexels

At first glance, the idea of walking for weight loss may seem too simplistic to yield significant results, but the science and real-world experiences tell a different story. Researchers have found that setting a daily walking goal can lead to impressive weight loss outcomes. For instance, in one study, participants were able to lose an average of 17 pounds over six months by merely engaging in a brisk walk each day, without any dietary alterations. When combined with diet modifications, the potential for fat loss becomes even more promising.

Setting a target of around 10,000 steps per day is an ideal starting point for this walking program. While you can certainly aim for higher step counts, it’s advisable not to go below 7,000 steps daily if you desire noticeable and consistent results. The number of calories burned during your walks depends on several factors, such as your weight, the incline of the terrain, and whether you are walking on a treadmill or outdoors. The heavier you are, the more calories you’ll burn for each step taken. Walking on an incline burns more calories than walking on a flat surface, and outdoor walks generally expend around 5 per cent more calories than treadmill walks due to the added effort of propelling yourself forward.

Source: Jupilu on Pixabay

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By consistently adding 10,000 extra steps to your daily routine, you can burn an additional 2800 to 3500 calories per week. This substantial calorie deficit can significantly aid your weight loss efforts, as most fat loss diet plans aim to burn 3500 to 7000 calories per week. The best part is that achieving this calorie-burning boost doesn’t have to be time-consuming. If you are already moderately active during the day, adding a brisk 30-minute walk can easily help you reach your daily step goal. For those who have less activity throughout the day, small adjustments like taking the stairs, parking farther away, or walking during lunch breaks can contribute to reaching the target.

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Tracking your steps has never been easier, with numerous smartphone apps available for this purpose. While some people use devices like Fitbit, these gadgets are no longer essential with the abundance of step-tracking applications on smartphones.

For more information, watch the full video below from Max Posternak.

Although achieving 10,000 or even 8,000 steps a day may seem challenging, especially if you spend most of your time at home or in an office setting, it can be made easier by incorporating it into existing habits. For example, making it a habit to go for a 10-minute walk after each meal can add an average of 3,500 steps to your daily count. By implementing such strategies, the seemingly daunting goal of reaching 10,000 steps becomes more feasible and attainable.

While walking can contribute to weight loss, it’s important to note that for optimal results, it should be complemented with a solid nutrition plan and regular weight training. These additional steps serve as a valuable supplement to your overall fitness routine but should be combined with other key elements to accelerate progress and establish a strong foundation for long-term success.

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Walking is a simple yet potent form of physical activity that offers numerous benefits for overall health and well-being. Its positive impact on cardiovascular health is significant, reducing the risk of heart disease, stroke, and high blood pressure. Additionally, walking contributes to weight management by burning calories and aiding weight loss or maintenance. The activity also has remarkable effects on mental health, as it releases endorphins that alleviate stress, anxiety, and depression, while improving blood flow to the brain.

The benefits of walking extend to bone and joint health, as it is a weight-bearing exercise that strengthens bones and reduces the risk of osteoporosis. Moreover, it enhances joint mobility and flexibility. With increased energy and stamina, walking improves overall fitness and makes daily activities more manageable. Moreover, incorporating regular walking into one’s routine can lower the risk of chronic diseases such as diabetes, cancer, and arthritis.

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Another advantage of walking is its positive influence on sleep quality. By regulating the sleep cycle, it helps individuals fall asleep faster and enjoy more restful sleep. Furthermore, walking aids digestion by stimulating abdominal muscles and promoting better gut health.

To reap the benefits of walking, adults are encouraged to aim for at least 150 minutes of moderate-intensity physical activity per week, equivalent to 30 minutes of brisk walking five days a week. If completing 30 minutes in one session is challenging, breaking it down into shorter walks throughout the day is equally effective. The key is to find a routine that suits one’s schedule and preferences.

However, it’s essential to remember that these are general guidelines, and individual circumstances vary. Consulting with a healthcare provider before initiating any exercise program, especially for those with underlying health conditions, is crucial. A personalized assessment ensures that the chosen physical activity is safe and suitable.

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Weight loss plateaus are common occurrences when an individual’s weight loss progress slows down or stalls, despite continued efforts to shed pounds. Several factors contribute to these plateaus, including metabolic adaptation, changes in physical activity, calorie intake, hormonal changes, and psychological factors.

As individuals lose weight, their bodies adapt to lower calorie intake, leading to a reduction in the number of calories burned at rest. This metabolic adaptation hinders further weight loss progress. Moreover, consistent physical activity can become less effective over time, as the body adjusts to the routine. Fatigue or injury may also cause individuals to decrease their activity level.

Calorie intake plays a vital role in weight loss plateaus. As weight decreases, the body requires fewer calories to maintain the new weight. Failure to adjust calorie intake accordingly can impede further weight loss. Hormonal fluctuations, such as insulin level changes, can also affect progress, particularly insulin resistance, which hampers weight loss, especially around the midsection.

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Psychological factors, such as stress and lack of sleep, can be detrimental to weight loss efforts. Stress elevates cortisol levels, promoting fat storage, while inadequate sleep disrupts appetite and metabolism-regulating hormones.

To overcome weight loss plateaus, individuals must reassess their diet, exercise routine, and lifestyle habits. Identifying areas that require adjustment is crucial. Increasing physical activity, adjusting calorie intake, and managing stress and sleep can help reignite weight loss progress. Seeking guidance from healthcare professionals or registered dietitians can provide personalized recommendations to achieve weight loss goals effectively. Regular monitoring and adaptation are essential to continued progress and overall success in weight management.

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Trying to get fit at home has its pros and cons. The biggest positive is the fact that you can do it at any time, it is free and anyone can do it. Some of the negative sides is that you could get bored doing the same exercise over and over, it can be difficult for some people to progress to get really strong and could be demotivating to do it by yourself inside your own house.

Nevertheless, getting fit should be something everyone aims for. And if your excuse is money or time, then this is the right article for you to read. The top 10 exercises to get fit at home were first shared by sports teacher and YouTube fitness guru Alex Lorenz. He is the co-founder of Calisthenic Movement and has trained Calisthenics since 2012, uploading videos regularly for those people interested in getting in shape using only their body weight.

Source: Ketut Subiyanto / Pexels

See more below.

Top 10 Exercises to Get Fit At Home

Before we jump into this list of the top 10 exercises to get fit at home, one thing you should know. Lorenz did not include exercises that require minimum equipment such as jump rope or even a pull-up bar (that is why you won’t see the pull-up in this list, although it is an incredible bodyweight exercise for you to do).

In this list, however, you will see exercises you can do without any equipment or those you can do with the help of your own furniture. Let’s get down to the nitty-gritty.

Here are Lorenz’s top 10 exercises to get fit at home:

1. Jumping jacks – coordination and endurance
2. Pike walk – shoulder and core focused
3. Push-ups – easy to progress for beginners all the way to advanced athletes
4. Side-plank raises – target the often neglected obliques, abductors and adductors
5. Knee raises – abdominal, triceps, shoulders and lower traps
6. Rows – back exercise with benefits for the arms
7. Swimmers – target your back, glutes and hamstrings to some degree
8. Easy bridge – posterior chain, shoulder mobility, stretches the pecs, biceps and front delts
9. Squats – a must-do exercise for your lower body
10. Lunges – quads, hamstrings and glutes exercise, unilateral movement

Source: Karl Solano on Pexels

Lorenz also mentioned a couple of honourable mentions:

• High knees
• Glute bridge
• Calf raise
• Chair dips
• Hollow body hold
• Planks
• Burpees

There are pros and cons for each and every exercise listed above. See below the full video for a quick rundown of each of the top 10 exercises to get fit at home and why you should do one or the other, depending on what your goals are.

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Losing Weight and Transforming Your Body

Although you’ve seen a list of the top 10 exercises to get fit at home and those movements can help you lose weight, you should know the mechanical basics of how to lose weight and transform your body.

Basically, you need to understand calorie balance. Calorie balance is the ratio between calories taken in and calories expended in any one individual at any given time. This is the most important factor when it comes to changing your weight. What you actually need on a daily basis will be individual to you based on your age, lifestyle and fitness habits.

Source: Robert Born

There are 3 states of calorie balance:

• Negative calorie balance (hypocaloric diet)
• Calorie balance (eucaloric diet)
• Positive Calorie balance (hypercaloric diet)

What you want to be is in a negative balance or caloric deficit. A caloric deficit means you are consuming less energy than what you are using throughout the day.

In other words, you are eating fewer calories than you are burning and when that happens, you are in a caloric deficit.

Some people might call it a diet and as with any diet that aims at losing weight, you must be in a caloric deficit, otherwise, you will not lose weight.

As long as you burn more calories than you consume, you will lose weight. Our list of 70 bodyweight cardio exercises will help you burn more calories, thus increasing the amount of weight you will lose.

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Cons of Doing Bodyweight Exercises

The good thing about calisthenics is that there are not many downsides to doing it. After all, since when is doing bodyweight workouts bad for you? It is not. So what are the disadvantages of doing calisthenics?

• No bulking – if you are looking to get ripped with giant muscles, your best bet is to do powerlifting and stick to the gym. Bodyweight exercises will get you fit, but a more lean-looking physique.
• Not great if you are recovering – if you had surgery or are doing physical therapy, calisthenics will not help you, and could potentially injure you even further. Bodyweight exercises are fundamental, but you are still lifting a lot of weight, whereas in a gym you can strengthen your leg by lifting literally any weight you want.
• You can hit a plateau – when you start training, you want to keep progressing, and that can be tricky or disappointing when doing calisthenics because you will only use your body weight. Weight training is easier, you just add more weight, but with calisthenics you need to find ways to challenge yourself more utilizing the only weight you have available.

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Source: Anya Juárez Tenorio on Pexels

When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterwards, cool down with static stretches to improve flexibility and promote recovery.
7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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In a video, sports teacher and YouTube fitness guru Alex Lorenz showed a 4 week push-up challenge that everyone should try. He is the co-founder of Calisthenic Movement and has trained Calisthenics since 2012, uploading videos regularly for those people interested in getting in shape using only their body weight.

See all you need to know about the challenge below.

Push-Up 101: The Only Guide You Need

Source: Bastien Plu / Unsplash

The 4 Week Push-Up Challenge Everyone Should Try

The 4 week push-ups challenge everyone should try is divided into four workouts with 2 variations each day. Each workout is focused on different muscles and includes different progressions, so you can do the workout as a beginner, intermediate and also as an advanced athlete.

Workout 1

• Focused on chest and triceps

Exercises:

1. Side-to-side push-up – the more you extend one arm and shift your weight to the other side, the harder this exercise gets
2. In & Out push-ups – alternate between regular and diamond push-ups

You can make this movement easier on your knees, if you have to, or on an incline such as a couple of chairs.

Workout 2

• Focused on abs

Exercises:

1. Gecko push-up – target your obliques and hip mobility
2. Knee-to-elbow push-up – focuses on your rectus abdominis, internal and external obliques

With both exercises, you can do incline push-ups to make it easier on a couple of chairs or a table. The higher the object you use, the easier it should be.

If you cannot reach your elbows with your knees, your problem is hip mobility. In this case, try to get as close to the knee as possible.

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Workout 3

• Target chest, shoulders, triceps and back

Exercises:

1. Cobra push-up – remember to push your arms into the ground, extend your spine actively, and push your shoulders and shoulder blades downwards as much as possible
2. Swimmer push-up – this is similar to the hand-release push-up, but extend the arms above your head and keep your spine as straight as possible

You can turn the cobra push-up easier by using your knees as the point of contact with the floor.

The swimmer push-ups can also be modified to do on the knees or utilising a higher object.

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Workout 4

• Focuses on the shoulders

Exercises:

1. Planche push-up or pseudo-planche push-up – this is a traditional push-up but with your feet more forward than normal, the more you move forward, the more your shoulders take over the exercise and the harder it is
2. Pike push-up – using an object to get higher, makes this exercise harder

According to Lorenz, you should aim to do the workouts 3 times a week for 4 weeks. An example would be:

• Monday, Wednesday, and Fridays – workouts 1, 2 and 3 respectively

What about sets and reps?

• 3-4 sets of each variation of 6-15 reps
• 2-3 minutes of rest between sets

To fully understand all the exercises, watch the video below.

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The Perfect Push-Up Workout

Push-ups can be incorporated into your workout in a variety of ways, depending on your fitness level and goals. Here are some suggestions:

1. As a warm-up: Start your workout with a set of push-ups to warm up your upper body and activate the muscles you’ll be using during your workout.
2. In a circuit: Include push-ups as part of a circuit training workout, where you perform a series of exercises back-to-back with little to no rest in between.
3. As a standalone exercise: You can do push-ups as a standalone exercise, either for a specific number of reps or for a certain amount of time.
4. With variations: Add variety to your push-up routine by incorporating different variations, such as incline push-ups, decline push-ups, diamond push-ups, or plyometric push-ups.
5. Superset with other exercises: Pair push-ups with other exercises that work different muscle groups, such as squats or lunges, to create a full-body workout.
6. With increasing difficulty: Challenge yourself by increasing the difficulty of your push-ups over time, such as by adding weight, decreasing the rest time between sets, or increasing the number of reps.

Remember to always maintain proper form during your push-ups to avoid injury and maximize the effectiveness of the exercise.

Source: Domagoj Bregant on Pexels

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Push-ups are considered a great exercise for several reasons. Here are some key benefits of push-ups and why they are highly regarded:

1. Full-Body Exercise: Push-ups engage multiple muscle groups, making them a compound exercise that works various areas of the body simultaneously. They primarily target the chest muscles (pectoralis major), shoulders (deltoids), and triceps, but also engage the core, back, and leg muscles to stabilize the body during the movement.
2. Strength and Muscle Development: Push-ups are an effective bodyweight exercise for building upper body strength and muscle. They target the muscles mentioned above and can lead to increased muscle mass, especially in the chest, shoulders, and triceps. Consistently performing push-ups with proper form and gradually increasing the intensity can help promote muscular development and overall strength.
3. Functional Fitness: Push-ups mimic movements that are fundamental to daily activities, such as pushing objects, getting up from the ground, or performing tasks that require upper body strength. By regularly incorporating push-ups into your workout routine, you can enhance your functional fitness and improve your ability to perform daily tasks efficiently.
4. Core Stabilization: Push-ups engage the core muscles, including the abdominal muscles and lower back, to maintain stability throughout the exercise. This helps strengthen the core and improves overall stability, which can enhance posture, balance, and overall athleticism.
5. Versatility and Accessibility: Push-ups can be performed almost anywhere without the need for equipment, making them a versatile and accessible exercise. Whether at home, outdoors, or in a gym, you can include push-ups in your workout routine with ease.
6. Scalability and Progression: Push-ups can be modified to suit different fitness levels. If you’re a beginner, you can start with modified push-up variations, such as knee push-ups or inclined push-ups against a raised surface. As you build strength, you can progress to standard push-ups and even advanced variations like decline push-ups or plyometric push-ups. This scalability allows individuals to continually challenge themselves and progress over time.
7. Cardiovascular and Metabolic Benefits: Push-ups, when performed at a higher intensity or as part of a circuit training routine, can elevate your heart rate, providing cardiovascular benefits and contributing to calorie burning and metabolic improvements.

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You don’t actually need to stay too long to figure it out. The hint was in the first paragraphs. The answer is the “hang” or “dead hang” depending on where you are from. This is an exercise that any person can do to varying degrees of difficulty. Case in point, see the link below.

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The dead hang or hanging exercise is a straightforward yet highly effective strength training exercise that primarily focuses on the upper body muscles, particularly the back, shoulders, and grip. To perform this exercise, you simply hang from a stable bar or object with your arms fully extended and your feet lifted off the ground.

Source: Ketut Subiyanto on Pexels

But, why is this the best exercise you’re not doing at the moment? To answer that, we take into consideration what Alex Lorenz had to say.

Alex Lorenz is a sports teacher and YouTube fitness guru. He is the co-founder of Calisthenic Movement and has trained Calisthenics since 2012, uploading videos regularly for those people interested in getting in shape using only their body weight. In his opinion, hanging is the best exercise you’re not doing but should

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Hanging is fundamental. If you think it might not be that important for your health, think again. Why would you want to hang? Lorenz says this is how he trains his grip strength, decompresses his spine, stretches the pecs and lats, works on core stability, and strengthens his back. All at the same time.

Hanging regularly can not only help with shoulder mobility and stability, but it can also minimise or even eliminate shoulder pain.

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Hanging is also great for people who don’t have access to a gym. They can do it at home on a pull-up bar, rings, a tree branch, a door, or even a wall.

You could also do passive hanging or active hanging:

• Passive hanging – relaxed back and shoulder
• Active hanging – requires active muscle activation on the back and shoulders

Lorenz talks about other variations of the hanging, such as tucked knees or the L-sit.

There are many difficult hanging movements you can do that are active, such as the hanging sideways, human flag and one arm-hanging.

The best way to practice active hanging is to go on a playground or anywhere where there is a white pull-up or monkey bar. Do transitions and play around while hanging, change the grip, move laterally and swing.

See the video for more information.

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Regularly performing dead hangs can indeed benefit a variety of lifts and exercises. Here’s how dead hangs can specifically enhance other movements:

1. Deadlift: Dead hangs improve grip strength, which is crucial for maintaining a secure hold on the bar during deadlifts. By developing a stronger grip, you’re less likely to experience grip fatigue or have the bar slip from your hands during heavy deadlift sets. This allows you to focus more on the posterior chain muscles (such as the glutes and hamstrings) that are the primary targets of the deadlift.
2. Pull-Ups and Chin-Ups: Dead hangs are a fundamental component of pull-up and chin-up exercises. By regularly practicing dead hangs, you strengthen the muscles necessary for initiating and controlling the movement. Improved grip strength, scapular stability, and upper body endurance gained from dead hangs directly transfer to enhanced performance in pull-ups and chin-ups.
3. Rows: Dead hangs can benefit various rowing exercises, such as barbell rows, dumbbell rows, or bodyweight rows. The increased grip strength and scapular stability developed through dead hangs help maintain proper form and control during rowing movements. This translates to better muscle engagement and a reduced risk of compensatory movements that could compromise your technique.
4. Bench Press: While the direct impact of dead hangs on bench press may be limited, the increased grip strength and shoulder stability gained from dead hangs can indirectly contribute to better bench press performance. A stronger grip ensures that you can maintain control of the bar, and improved shoulder stability reduces the risk of shoulder injuries during the exercise.
5. Push-Ups: Dead hangs can improve push-up performance by strengthening the muscles involved in stabilizing the shoulder girdle. Enhanced grip strength also aids in maintaining a stable hand position during push-ups, allowing for better force transmission through the upper body. Overall, the improved scapular stability and upper body endurance gained from dead hangs can help you maintain proper form and perform more efficient push-ups.

Source: Nigel Msipa on Unsplash

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The frequency of dead hangs depends on your fitness level, goals, and recovery capacity. While dead hangs can be a valuable exercise, it’s generally not recommended to perform them every day, especially for beginners or those with limited grip strength.

You should always take into account your recovery, training goals, and individual factors such as injury-prone, genetics, or ability.

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In this article, we delve into the intriguing question of what happens to the human body when one undertakes the challenge of completing 100 push-ups a day for 30 consecutive days.

The purpose of this article is to explore the potential effects of such a challenge on various aspects of the human body, including muscle strength and endurance, body composition, cardiovascular health, posture, and even mental well-being.

By examining the potential changes and benefits that may occur over the course of this challenge, we aim to provide valuable insights for individuals interested in incorporating push-ups into their fitness routine.

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Whether you’re a fitness enthusiast seeking to push your limits or a beginner looking to improve your strength, join us on this journey to uncover the remarkable transformations that can take place within your body when you commit to performing 100 push-ups daily for 30 days.

Benefits of Push-Ups

Push-ups are not only a classic exercise but also offer numerous benefits for overall fitness and well-being. Here are some key advantages of incorporating push-ups into your exercise routine:

Strengthening of Upper Body Muscles:

Push-ups primarily target the muscles in your upper body, including the chest, shoulders, triceps, and upper back. By regularly performing push-ups, these muscle groups are engaged and subjected to resistance, leading to increased strength and endurance. The exercise activates multiple muscle fibres, promoting balanced development and toning.

Core Engagement and Stability:

While push-ups are known for their impact on the upper body, they also engage the core muscles. As you lower and raise your body, the abdominal muscles, obliques, and lower back are actively involved in maintaining stability and proper form. This results in improved core strength, stability, and overall functional fitness.

Source: Domagoj Bregant on Pexels

Enhancement of Cardiovascular Health:

Although push-ups are a strength-based exercise, they can have cardiovascular benefits as well. The repetitive movement of pushing and lowering your body weight activates the cardiovascular system, increasing heart rate and promoting blood circulation. Over time, consistent practice of push-ups can contribute to improved cardiovascular health and endurance.

In addition to these specific benefits, push-ups also offer advantages such as convenience (requiring no equipment), versatility (suitable for various fitness levels and modifications), and the potential for incorporating them into a broader exercise routine. Whether you’re aiming to build upper body strength, develop core stability, or enhance cardiovascular fitness, push-ups serve as a valuable exercise to achieve these goals.

Push-Up Challenge: The Methodology

Embarking on a push-up challenge that involves completing 100 push-ups daily for 30 consecutive days can be a demanding and transformative experience. However, it is crucial to approach this challenge with proper preparation and consideration to ensure safety and optimal results. Here’s an overview of the methodology for the push-up challenge:

Description of the Challenge:

The challenge entails performing 100 push-ups every day for a month. This involves completing the full range of motion—lowering your body until your chest touches the ground and then pushing back up to the starting position. The goal is to gradually build strength, endurance, and muscular development over the course of the challenge.

Importance of Maintaining Proper Form and Technique:

Throughout the challenge, it is essential to prioritize maintaining proper push-up form and technique. This includes maintaining a straight line from head to heels, engaging the core muscles, keeping the elbows tucked close to the body, and lowering and raising the body in a controlled manner. Correct form not only maximizes the effectiveness of the exercise but also reduces the risk of injury.

Prior Fitness Level and Gradual Progression:

It’s crucial to consider your current fitness level before embarking on this challenge. If you’re a beginner or have limited experience with push-ups, it’s advisable to start with a modified version (e.g., knee push-ups) or a lower target number of repetitions. Gradually increase the intensity and volume as your strength and endurance improve. Pushing yourself too hard, too soon can lead to excessive fatigue or strain.

Remember, the push-up challenge is not a one-size-fits-all approach. Listen to your body and make adjustments as needed. If you experience pain, discomfort, or any concerning symptoms, it’s important to consult with a healthcare professional.

By adhering to proper form, considering your fitness level, and gradually progressing throughout the challenge, you can optimize your experience and minimize the risk of injury. Push-ups are an excellent exercise, but safety and individualization should always be prioritized.

Physical Changes in Muscles and Strength

Undertaking a push-up challenge of 100 repetitions daily for 30 days can bring about notable physical changes in various muscle groups, leading to improvements in strength, endurance, and overall muscle tone. Here are the key effects of the challenge on different muscle groups:

Increase in Muscular Endurance:

Consistently performing 100 push-ups daily demands a significant amount of muscular endurance. As you progress through the challenge, your muscles adapt to the repetitive nature of the exercise, becoming more efficient at sustaining the effort required for each repetition. Over time, this can result in enhanced muscular endurance, allowing you to perform more push-ups with less fatigue.

Growth and Toning of Chest Muscles (Pectorals):

The primary muscles targeted during push-ups are the pectoralis major and minor, commonly known as the chest muscles. By consistently challenging these muscles through the push-up challenge, you can expect to see improvements in their strength, size, and overall tone. This can lead to a more defined and sculpted chest.

Development of Shoulder, Triceps, and Back Muscles:

Push-ups also engage several other upper body muscles, including the deltoids (shoulder muscles), triceps (back of the upper arm), and various muscles in the back, such as the rhomboids and latissimus dorsi. These muscles work synergistically during push-ups to stabilize and control the movement. Regularly performing push-ups can lead to increased strength and development in these areas, contributing to a well-rounded upper body.

Source: RX'd Photography

Effects on Abdominal and Core Muscles:

While the focus of push-ups is primarily on the upper body, the abdominal and core muscles play a crucial role in maintaining stability and proper form. The act of stabilizing the body during push-ups activates the rectus abdominis (six-pack muscles), obliques (side abdominal muscles), and deeper core muscles. Over time, this can result in improved core strength, stability, and muscular definition.

It’s important to note that the extent of muscle development and strength gains may vary depending on factors such as genetics, nutrition, overall exercise routine, and individual response to training. Nonetheless, consistently performing 100 push-ups daily for 30 days can lead to noticeable improvements in muscular endurance, chest development, upper body strength, and core stability.

Impact on Body Composition and Weight

Engaging in a push-up challenge of 100 repetitions daily for 30 days can have notable effects on body composition and weight management. Here are the key impacts to consider:

Burning Calories and Potential Fat Loss:

Performing 100 push-ups daily can contribute to increased calorie expenditure. Push-ups are a compound exercise that engages multiple muscle groups, leading to a higher energy demand during the workout. This elevated calorie burn, when combined with a balanced diet and overall calorie deficit, can potentially contribute to fat loss over time. However, it’s important to note that spot reduction (losing fat in specific areas) is not possible, and fat loss occurs throughout the body as a whole.

Considerations Regarding Calorie Expenditure:

While push-ups are an effective exercise, the total calorie burn they generate during a single session may not be as high as some other cardiovascular exercises or intense resistance training workouts. The exact number of calories burned during push-ups depends on various factors, including body weight, muscle mass, effort level, and workout duration. It’s essential to view the push-up challenge as part of a comprehensive exercise program and a healthy lifestyle, considering both strength training and cardiovascular exercises for optimal results.

Possible Improvements in Muscle Definition and Body Shape:

Engaging in the push-up challenge can lead to improvements in muscle definition and overall body shape. By consistently challenging your upper body muscles, including the chest, shoulders, and arms, you can enhance their tone and definition. While push-ups primarily target the upper body, they also engage the core muscles, contributing to improved core strength and stability. Building lean muscle mass through resistance exercises like push-ups can result in a more sculpted and toned appearance.

It’s important to remember that body composition and weight management are influenced by various factors, including genetics, diet, overall physical activity, and individual metabolic rates. The push-up challenge can be a valuable component of an overall fitness routine aimed at achieving body composition goals. However, to see significant changes, it’s essential to combine regular exercise with a balanced, nutritious diet and a holistic approach to health and wellness.

By incorporating push-ups into your exercise routine and maintaining consistency over time, you can contribute to calorie expenditure, potential fat loss, and improvements in muscle definition, ultimately shaping a more fit and toned physique.

Effects on Cardiovascular Health

While push-ups are primarily a strength-based exercise, they can have positive effects on cardiovascular health as well. Engaging in a push-up challenge of 100 repetitions daily for 30 days can bring about notable improvements in cardiovascular fitness. Here are the key effects to consider:

Activation of the Cardiovascular System during Push-ups:

During the execution of push-ups, the muscles in your upper body are continuously contracting and relaxing, requiring oxygenated blood to be delivered to them. This increased demand for oxygen triggers the cardiovascular system to respond by delivering blood more efficiently to the working muscles. Consequently, push-ups activate the heart and lungs, initiating a cardiovascular response.

Improvements in Heart Rate and Circulation:

Performing push-ups elevates your heart rate as your cardiovascular system works harder to meet the increased oxygen demand. Over time, this consistent increase in heart rate during push-ups can lead to improvements in cardiovascular fitness. Your heart becomes stronger and more efficient at pumping blood, which enhances circulation throughout your body. Improved circulation means that oxygen and nutrients are delivered more effectively to your muscles, promoting overall cardiovascular health.

Potential Benefits for Overall Cardiovascular Fitness:

While push-ups alone may not provide the same cardiovascular benefits as sustained aerobic exercises like running or cycling, they still contribute to overall cardiovascular fitness. Incorporating push-ups into your exercise routine can complement aerobic activities by adding strength training and improving muscular endurance. A well-rounded fitness routine that combines cardiovascular exercises with strength-based movements like push-ups can lead to enhanced overall cardiovascular fitness, endurance, and stamina.

It’s important to note that the extent of cardiovascular improvements will depend on various factors, including individual fitness levels, intensity of the push-up challenge, and overall physical activity level. For significant cardiovascular gains, it is advisable to engage in regular aerobic exercises such as jogging, swimming, or cycling, in addition to incorporating push-ups into your routine.

By consistently performing push-ups and challenging your cardiovascular system, you can expect to experience improvements in heart rate, circulation, and overall cardiovascular fitness. Remember to prioritize safety, proper form, and gradual progression to optimize the benefits to your cardiovascular health.

Posture and Postural Muscles

Engaging in a push-up challenge of 100 repetitions daily for 30 days can have a positive impact on your posture and the muscles responsible for maintaining proper alignment. Here are the key effects to consider:

Strengthening of the Muscles Responsible for Maintaining Good Posture:

Push-ups engage multiple muscles that play a crucial role in maintaining proper posture. These muscles include the erector spinae (muscles along the spine), the rhomboids (between the shoulder blades), and the trapezius (upper back and neck). As you perform push-ups, these muscles are actively engaged to stabilize your body and keep it aligned. By consistently challenging and strengthening these muscles through the push-up challenge, you can improve your ability to maintain good posture throughout daily activities.

Positive Impact on Spinal Alignment and Back Health:

Poor posture, such as rounded shoulders or a forward head position, can lead to muscle imbalances and potential strain on the spine. Engaging in push-ups can help counteract these effects by strengthening the postural muscles and promoting proper alignment. The activation of the back and shoulder muscles during push-ups encourages a more upright posture, which can reduce the risk of postural deviations and associated discomfort. Improved spinal alignment contributes to better overall back health.

Reduction of Muscular Imbalances:

Muscular imbalances, often caused by poor posture or repetitive movements in daily life, can lead to discomfort, reduced mobility, and increased risk of injuries. By engaging in push-ups, you activate a range of muscles in the upper body, including the chest, back, shoulders, and arms. This balanced activation helps to reduce muscular imbalances, as all involved muscles are strengthened and worked in harmony. Addressing these imbalances can improve overall posture, stability, and movement patterns.

It’s important to note that solely performing push-ups may not address all aspects of posture correction or address imbalances caused by factors beyond the upper body. A comprehensive approach to posture improvement should include a combination of exercises targeting different muscle groups, stretching, and overall body awareness.

By consistently incorporating push-ups into your fitness routine, you can strengthen the muscles responsible for maintaining good posture, positively impact spinal alignment and back health, and reduce muscular imbalances. Pairing push-ups with exercises that target other areas of the body and maintaining proper form and technique will yield the best results for overall posture improvement.

Mental and Psychological Effects

Engaging in a push-up challenge of 100 repetitions daily for 30 days can have significant mental and psychological benefits. Here are the key effects to consider:

Boosting Self-Confidence and Sense of Achievement:

Committing to and completing a push-up challenge can boost your self-confidence and provide a sense of achievement. As you progress through the challenge, you may witness improvements in your strength, endurance, and ability to perform more push-ups. Achieving your daily goal of 100 push-ups can instill a sense of accomplishment, enhancing your belief in your own capabilities and encouraging you to set and conquer future fitness goals.

Potential Mood-Enhancing Effects:

Exercise, including push-ups, has been shown to have mood-enhancing effects. Physical activity stimulates the release of endorphins, the body’s natural feel-good hormones. Regular engagement in a push-up challenge can contribute to the release of these endorphins, leading to an improved mood, reduced stress levels, and an overall sense of well-being. The mental boost from completing the challenge can positively impact various aspects of your life, both inside and outside the gym.

Importance of Exercise for Mental Well-Being:

Exercise, in general, plays a vital role in promoting mental well-being. Physical activity, including push-ups, has been linked to reduced symptoms of anxiety and depression, improved cognitive function, and enhanced sleep quality. Engaging in regular exercise routines, such as the push-up challenge, provides an outlet for stress, improves self-esteem, and can serve as a form of self-care. The sense of focus, discipline, and commitment required for the challenge can also translate to other areas of life, promoting a positive mindset and resilience.

It’s important to note that individual experiences may vary, and exercise alone may not be a substitute for professional mental health support. If you are experiencing persistent mental health challenges, it’s essential to seek guidance from a healthcare professional.

By participating in a push-up challenge and engaging in regular exercise, you can experience an uplifted mood, increased self-confidence, and an overall improvement in mental well-being. Embracing the mental benefits of exercise, in addition to the physical gains, can contribute to a holistic approach to health and wellness.

Injury Risks and Precautions

While the push-up challenge can offer numerous benefits, it’s essential to be mindful of potential injury risks and take appropriate precautions. Here are the key considerations to minimize the risk of injuries:

Overview of Potential Risks Associated with Overtraining or Improper Form:

Overtraining and improper form during push-ups can increase the risk of various injuries. Pushing yourself too hard without adequate rest and recovery can lead to overuse injuries, such as tendonitis or muscle strains. Improper form, including sagging hips, rounded shoulders, or flaring elbows, can place excessive stress on joints and muscles, potentially leading to joint pain or muscle imbalances. It’s crucial to prioritize proper technique and gradually increase the challenge to avoid unnecessary strain on the body.

Importance of Listening to the Body and Seeking Medical Advice if Necessary:

One of the most critical precautions to take during the push-up challenge is to listen to your body. If you experience pain, discomfort, or any concerning symptoms during or after performing push-ups, it’s important to take a step back and assess the situation. Continuing to exercise through pain can exacerbate an existing injury or lead to a new one. If you have pre-existing medical conditions or concerns about your ability to safely engage in the challenge, it is advisable to consult with a healthcare professional before starting the program.

Warm-up and Cool-down Recommendations:

Proper warm-up and cool-down routines are vital for injury prevention and optimal performance. Before starting the push-up challenge, it’s crucial to engage in a dynamic warm-up, including movements that target the muscles involved in push-ups. This can help increase blood flow, improve flexibility, and prepare your body for the exercise. Similarly, a cool-down routine that involves stretching the chest, shoulders, and upper body can help promote muscle recovery and prevent stiffness.

Additionally, incorporating rest days into your push-up challenge is essential for allowing your muscles and connective tissues to recover and adapt. Overtraining without sufficient rest can lead to chronic fatigue, increased injury risk, and decreased performance.

Remember, everyone’s body is unique, and individual responses to exercise may vary. It’s important to respect your limits, progress gradually, and prioritize safety throughout the challenge.

By maintaining proper form, listening to your body, seeking medical advice if needed, and incorporating appropriate warm-up and cool-down routines, you can minimize the risk of injuries and enjoy a safe and effective push-up challenge.

Conclusion

Completing the 100 push-ups a day challenge for 30 days can yield a range of potential effects on the body. Throughout this article, we have explored the benefits of push-ups for overall fitness, including the strengthening of upper body muscles, engagement of core muscles, and enhancement of cardiovascular health. We’ve also discussed the physical changes in muscle endurance and strength, the potential impact on body composition and weight management, the effects on cardiovascular health, improvements in posture and postural muscles, and the mental and psychological benefits.

While the push-up challenge offers exciting possibilities, it’s crucial to approach it with caution and prioritize safety. Maintaining proper form and technique is essential to prevent injuries. Listening to your body and seeking medical advice if necessary will ensure that you engage in the challenge safely and effectively. Additionally, incorporating warm-up and cool-down routines and incorporating rest days into your schedule will support optimal performance and recovery.

We encourage you to try the 100 push-ups a day challenge, considering your current fitness level and gradually progressing as needed. Remember, it’s important to view the challenge as part of a well-rounded fitness routine. Incorporating other forms of exercise, such as cardiovascular activities and strength training exercises targeting different muscle groups, will provide a comprehensive approach to overall fitness and well-being.

So, if you’re up for the challenge, lace up your shoes, find a comfortable workout space, and get ready to push your limits. Just remember to prioritize safety, proper form, and listening to your body. With dedication and consistency, you can experience the potential benefits of the push-up challenge and continue on your journey towards a healthier and stronger you.

Stay motivated, stay focused, and enjoy the journey of discovering your own physical and mental capabilities. Here’s to your success in the push-up challenge and your overall fitness pursuits!

BOXROX has previously covered similar ideas before. We talked about what happens to your body if you do 100 push-ups a day for 30 days, 100 squats, and 100 sit-ups. Now we have arrived at another freak fitness challenge with the pull-up.

The pull-up is regarded as one of the hardest bodyweight exercises a person can do for their upper body. It is not difficult to find people who can do 10 or 20 push-ups without taking a break and not be able to do more than a couple of pull-ups in a row.

The pull-up is fairly simple in its goal: hang from a bar and pull your entire body up until your chin is cleared above the pull-up bar and then lower your body back until your arms are fully stretched.

Source: Photo courtesy of CrossFit Inc.

Pull-ups are a great exercise for building upper body strength, and they offer numerous benefits, including:

1. Increased upper body strength: Pull-ups primarily work the muscles in your back, shoulders, and arms, helping you build strength in these areas.
2. Improved grip strength: Since you need to hold onto the bar while doing pull-ups, this exercise can help improve your grip strength.
3. Better posture: Pull-ups can help improve your posture by strengthening the muscles in your back and shoulders, which can help you maintain proper alignment.
4. Improved core stability: Pull-ups require you to engage your core muscles to maintain proper form, so they can help improve your overall core stability.
5. Increased cardiovascular endurance: Doing multiple reps of pull-ups can get your heart rate up and challenge your cardiovascular endurance.
6. Versatile: Pull-ups can be performed with various grip positions and can be modified for different fitness levels, making them a versatile exercise.
7. Can be done anywhere: Pull-ups can be performed with a simple bar or even a tree branch, so they can be done anywhere.

Overall, pull-ups are an excellent exercise for building upper body strength, improving posture and grip strength, and increasing cardiovascular endurance.

With those benefits of the pull-up, does doing more pull-up equal more benefits? What happens to your body when you do 100 pull-ups every day for 30 days? Let’s find out.

How to Get a Pull-Up: Form, Progressions, Training Tips and More

100 Pull-Ups Every Day for 30 Days

First of all, chances are you probably should not be doing this fitness challenge as it is very taxing on the body and you need to let your muscles rest before targeting them again. This challenge is, indeed, only for reference, but if you do decide to test your body, this is what you can expect from it.

For this article, we are taking into consideration the results of two YouTube videos in which people did 100 pull-ups every day for 30 days. They are from Browney and Brandon Williams.

The videos are below:

Beginner, Intermediate, and Experienced Athlete do 100 Pull-Ups Every Day for 30 Days

Brandon Williams Does 100 Pull-Ups Every Day for 30 Days

The results can vary depending on a few aspects such as genetics and level of fitness/strength.

In Browney’s video, you can see that there wasn’t much visual change for the athletes who did the challenge. The experienced athlete did make gains in his back muscles.

However, in terms of strength, participants got better. Before the challenge, they tried to do their max pull-up without breaking. They re-did the test after the 30-day challenge. Except for the intermediate athlete, they all improved in the max-pull-ups unbroken and also how long it took to do 100 pull-ups in total.

Source: engin akyurt / Unsplash

Brandon Williams talked about how gruelling it was for the first few days. “Both my biceps and my back were super sore,” he says. Halfway through the challenge, though, he changes his grip to a hammer curl pull-up grip.

However, he says he noticed the biggest visual change in his body. “My shirts have started to feel smaller on me, like I’m filling them out more, so I’m pretty sure I gained a pretty decent amount of muscle.”

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What Muscles do Pull-Ups Work?

Pull-ups primarily work the following muscle groups:

1. Latissimus Dorsi: Also known as the “lats,” these are the large muscles in your back that are responsible for the pulling motion during the exercise.
2. Biceps: The biceps, located on the front of the upper arm, are also activated during pull-ups and assist in the pulling motion.
3. Forearms: The muscles in the forearms are engaged during the grip strength required to hold onto the bar during the exercise.
4. Shoulders: The shoulder muscles, including the deltoids, are also involved in the pulling motion during pull-ups.

In addition to these primary muscle groups, pull-ups also work the muscles in your chest, upper back, and core to a lesser extent, providing a comprehensive upper body workout.

Should You Do Pull-Ups Every Day?

While pull-ups can be a great exercise for building upper body strength, it is generally not recommended to do pull-ups every day. This is because your muscles need time to rest and recover after a workout in order to repair and grow stronger.

Doing pull-ups every day without allowing for proper recovery time can increase your risk of injury and also lead to overtraining, which can negatively impact your overall fitness goals.

Instead, it is recommended to incorporate pull-ups into a well-rounded strength training program that includes other exercises and allows for adequate rest and recovery time between workouts. A good rule of thumb is to aim for two to three strength training sessions per week, with at least one day of rest in between each session.

It’s also important to note that everyone’s fitness level and recovery time can vary, so it’s important to listen to your body and adjust your workout schedule accordingly.

Pull-up progressions

Source: depositphotos

There are many popular progressions to achieving the required strength to do pull-ups. They include the ring row, banded pull-ups, and negatives (jumping up and slowly lowering down).

In addition to progressions, you’ll need solid and consistent practice.

• Deadhangs – deadhangs are an effective way to build shoulder stability and grip strength, both of which you’ll need before you can perform a pull-up. Aim to simply hang from a bar for around a minute. Deadhangs can be performed passively or with active shoulders, train both.
• Push-ups – push-ups are your friends when working on developing strict strength for pull-ups. Most athletes are able to perform at least a dozen push-ups unbroken before they have the strength to perform pull-ups.
• Ring rows – ring rows follow a similar movement pattern of a pull-up except you get the extra aid from having your feet on the floor. Alongside with ring dips, ring rows are a great exercise to develop strength for pull-ups.
• Bands – use a band to get yourself used to the movement pattern of pull-ups and know exactly which muscles will be taxed. Bands take some weight away from your body and help you perform the movements easier. Assisted pull-ups have their place as a developmental exercise but you should combine them with other variations and progressions to develop better pull-ups.
• Negatives – in your quest to becoming stronger, negative pull-ups are probably one of the most effective exercises because they focus on the eccentric part of the movement. Jump onto the pull-up bar so your chin is over it and hold this position for a few seconds. Then, lower yourself as slowly as possible until your arms are extended again. Make sure you go through the full range of motion.
• Chin over bar hold – this will help you develop your end strength, required for the final portion of the pull-up. Aim to hold this for around 30 seconds while keeping your whole body under control.
• Supine barbell row – this movement will allow you to develop similar muscles to the pull-up except in a different plane of motion and at an easier intensity. Unlike ring rows, the supine barbell row keeps the hands in a fixed position (like the pull-up).

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Being overweight or obese can increase the risk of several health problems. Some of them are:

1. Heart disease: Excess weight can increase blood pressure, cholesterol, and triglyceride levels, leading to an increased risk of heart disease.
2. Type 2 diabetes: Obesity is a major risk factor for developing type 2 diabetes, as it can lead to insulin resistance and impaired glucose tolerance.
3. Stroke: Being overweight can increase the risk of stroke by promoting the development of atherosclerosis (narrowing of the arteries due to the buildup of plaque).
4. Sleep apnea: Excess weight can increase the risk of sleep apnea, a condition in which breathing stops and starts during sleep.
5. Joint problems: Carrying excess weight can put additional strain on joints, leading to joint pain and increased risk of injury.
6. Certain types of cancer: Obesity has been linked to an increased risk of several types of cancer, including breast, colon, and pancreatic cancer.
7. Mental health problems: Obesity can be associated with depression, anxiety, and low self-esteem.

So naturally, it is important to keep your body fat percentage low. There are several ways to lose weight, but the most effective and sustainable methods involve making healthy lifestyle changes.

Source: Julia Larson / Pexels

Most of them are revolved around nutrition (calorie deficit), a healthy diet, and increasing physical activity.

In this calisthenics for overweight people guide, we lean on the expertise of Onatome Tasker. He is the face and creator behind Tao Physique, a YouTube channel with over 350,000 subscribers. His videos are usually focused on how to improve your fitness using only bodyweight exercises.

Check it out.

Calisthenics for Overweight People

When people think about calisthenics, it comes to mind some exercises that can be very challenging for most, such as push-ups or pull-ups. However, if you are overweight or obese, sometimes even crunches or squats can be taxing on your joints and muscles.

“With this style of training, you’re going to be improving your coordination, cardiovascular health, and strength,” Tasker explains.

Although Tasker is a man focused on exercising with calisthenic movements, his first entry on this calisthenics for overweight people guide is about nutrition. You must be in a caloric deficit to lose weight.

Make sure you are eating less than you are burning through physical activity. Your diet should be focused on whole, unprocessed foods like fruits, vegetables, lean proteins and whole grains. Avoid sugary, high-fat, and processed foods. Also, make sure you are eating enough protein to build muscle while you are losing weight.

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When it comes to exercising, the basics are your go-to. But even some of the basic movements can be challenging. And for that, Tasker says that it is a great idea to invest in buying rings to assist you with bodyweight movements. “With this equipment, you can actually make some of the basic movements even easier.”

Source: Jonathan Borba on Pexels

For example, push-ups can be made easier by doing them at a higher incline. Dips can be regressed by lowering the rings and assisting your body with your feet touching the ground.

Tasker explains there are 4 things, in general, that make the bulk of his calisthenics for overweight people guide:

1. Focus on diet
2. Master the basics
3. Use regressions
4. Consistency

Click on the video below to know more about it.

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Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:

1. Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
2. Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
3. Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
4. Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
5. Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.

It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.

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Losing weight is often seen as a complicated journey. It is not. Really. All you need to do is burn more calories than you consume consistently and you will be losing weight with time. Simple, isn’t it? But simple does not mean it is easy. In fact, losing weight can be extremely hard for some people.

So how can you lose weight and burn fat? To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:

• Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
• Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
• Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
• Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
• Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
• Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.

Sustainable fat loss takes time and effort. You need to focus on doing things right consistently. Choosing the right set of exercises to increase your caloric expenditure will help you achieve your goals. And that is where this 10-minute home fat burning workout comes into play. It was envisioned by Jeff Cavaliere.

Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

Check out the workout below.

10 Minute Home Fat Burning Workout

You will not need any equipment to do this workout and begin losing weight.

And the entire workout is centred around one exercise: the burpee.

But you won’t be doing burpees all day long, but burpees of escalating difficulty every minute on the minute for up to 10 minutes. It’s a CrossFit-style workout known as EMOM. For each minute you have to perform 12 reps of the exercise and use the remaining time in that minute to rest before going for the next exercise and so on.

The exercise list is:

1. Squat thrust
2. Squat thrust jax burpee
3. Squat thrust squat burpee
4. Classic chest-to-ground burpee
5. Single-leg mountain climber burpee (6 reps each leg)
6. Side kick through burpee
7. Chop and hop single-leg burpee (6 reps each leg)
8. Angry mule burpee
9. Triple skyfall
10. Arm get-up burpee (6 reps each arm)

To understand how to perform each exercise, click on the video below.

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Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:

1. Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
2. Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
3. Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
4. Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
5. Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.

It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.

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The push-up is one of the best bodyweight exercises for your upper body – it is great for building strength in your chest and triceps especially. But some people take it to the extreme and perform 100 push-ups a day for a full month. Jeremy Ethier talked about the effects and side effects of doing that.

Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.

What muscles will grow, and by how much? How much will your strength improve? Are there any side effects you need to be aware of? Is it even worth doing it?

100 Push-Ups a Day for 30 Days

The most noticeable effect you will experience during the first week is called DOMS which stands for delayed onset muscle soreness – the tenderness and soreness you’ll experience in your muscles one to two days after exercise.

Since you’re not used to doing 100 push-ups a day, you will experience the highest amount of soreness in your chest, shoulders and arms during the first few days, but it should die down after the first week. If you feel soreness on your traps or lower back, it means your push-up form is not correct.

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In general, our muscles tend to fully recover after 48 hours of rest. So if you are doing 100 push-ups a day, the muscles are not getting enough time to recover and you will feel more fatigued during weeks 3 and 4. And it is during the recovery process that muscles grow bigger and stronger.

By the time week 4 hits, you will have overtrained your frontal muscles of the chest, arms and core, but not your back. That can lead to a hunched-over position with the shoulder rounded forward. To prevent that, you need to work your back and shoulders.

You might also feel discomfort first on your wrists if you are performing push-ups on the floor. If possible, use anything that you can grip to perform the push-up (like a pair of dumbbells or paralletes) so you don’t have to place your hands on the floor.

Source: Ketut Subiyanto on Pexels

After 100 days, you are likely to experience growth in your chest of around 3 millimetres in thickness and the same amount in triceps thickness, Ethier explains.

However, as you get stronger you will need more challenging exercises to keep growing and build muscle.

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Is it worth it? According to Ethier, no. “It just causes too many recovery issues and lacks the progression you need to continue seeing results past those 30 days.” The best benefit of doing 100-push-ups is that it gets you motivated to work out every single day.

Ethier’s opinion is similar to Jeff Cavaliere’s, from Athlean X.

Check out Ethier’s arguments about the 100 push-ups a day for 30 days challenge.

VIDEO – 100 Push-Ups a Day for 30 Days

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