Happy Thursday to you,
Today I’m very excited to share the release of my Bodyweight Training Program.
Over the last 2 weeks I’ve been inundated with requests for workouts that you can do at home but with no equipment.
So I locked myself away and started writing, testing and creating a full body training program using just your own bodyweight.
My designer didn’t let me down either and beautifully illustrated each of the exercises.
The result is my 12 week full-body no equipment training program.
And, in case the illustrations are not enough there are also 28 videos of me showing you exactly how to perform each of the exercises.
For the next 48 hours I’ve got a very special deal for my newsletter subscribers.
Let me tell you more about bodyweight training…
Bodyweight Cardio
I get asked about cardio workouts a lot.
Truth is I never use any traditional cardio: running, treadmills, cycling, elliptical trainer etc. with any of my clients. The only exception is if we are training for a specific event.
For general health and fat loss, bodyweight circuits are far safer and more effective
A simple bodyweight circuit will give you the same cardio benefits of running but will also:
- Develop better full body muscle tone with lower injury risk
- Increase your metabolic rate so you burn more fat
- Prevent overuse injuries
- Generate more after-burn for improved fat loss
- Take a fraction of the time
- Have transferable mobility and strength for daily life
As a personal trainer I know that I cannot afford to injure a client and taking a beginner running is a very quick way of doing that.
Sadly nowadays running is a very advanced activity for most people.
So when I start training a new client I use bodyweight circuits to assess movement skills and improve strength.
I can activate most of the muscles in the body and develop a really strong, resilient foundation for all future kettlebell training.
A good bodyweight circuit will blend:
- Core
- Strength
- Cardio
- Flexibility / Mobility
Here are 2 examples:
Here’s a workout from Week 1 of my Bodyweight Program:
- Bridge – 30 seconds (core / mobility)
- Shoulder Taps – 30 seconds (core / strength)
- Y Squats – 60 seconds (strength / cardio / mobility)
- Single Leg Deadlift – 30 seconds each side (strength / mobility)
- Side Shuffles – 60 seconds (cardio / mobility)
The above 4 minute workout is more technical than you may think:
- The bridge serves as a muscle activation exercise for the glutes and core
- The shoulder taps develop anti rotational core strength along with shoulder stability
- The Y Squats strengthen the hips, legs and buttocks while mobilising the upper back and shoulders
- The single leg deadlifts challenge balance and strengthen the posterior chain for posture
- The side shuffles introduce lateral movement, quickness, and hip mobility
Now compare this to running. You can get so much more done and in less time.
Here’s a workout from Week 5 of my Bodyweight Program:
- Side Plank – 30 seconds each side (core / strength)
- Yoga Squats – 60 seconds (core / mobility / strength)
- Fast Mountain Climbers – 30 seconds (cardio / core / mobility)
- Side Shuffles – 30 seconds (cardio / mobility)
- Fast Mountain Climbers – 30 seconds (cardio / core / mobility)
- Side Shuffles – 30 seconds (cardio / mobility)
You will notice how the cardio has been ramped up here and I use peripheral heart rate training as you transition from the floor to standing and then back to the floor again.
All of the bodyweight workouts are 4 minutes only.
Your goal is always to complete 3 circuits with only 60 seconds rest in between circuits.
The program calls for 4 workouts per week the other 3 days are for rest, stretching and recovery.
So if you are stuck at home and struggling without a kettlebell because your gym is closed then here is your solution.
Grab the Bodyweight program here, the price is going to almost double in the next 48 hours.
That’s all for today my friend,
Take care of yourself and others,
Greg
P.S. Don’t delay, I’ve reduced the price for 48 hours, just for my newsletter subscribers 🙂