January is fast approaching and with that will come the onslaught the latest fitness DVDs and weight loss/strength equipment gimmicks. Did you know that in order to change your physique and gain INCREDIBLE muscle endurance all you need is your body weight and some gravity. Many people approach bodyweight training with the same approach of weightlifting. There is a HUGE difference in the two.
First of all you can scrap the traditional body part split workouts. These will not prove effective and will leave you feeling disappointed and without much if any results. Also forget about sets and reps. This approach will work fine if your using an external resistance modality, but we are using our BODIES people. Instead build yourself a circuit 3-4x a week of movement patterns and perform them for a set time period.
50 seconds of work with 10 second transitions work great for metabolic training and 30 seconds of work with 30 second breaks are great for more strength based exercises. Focus on the following movement patterns when constructing your daily workout.
- hip dominant (deadlifts, hip extensions, dumbbell and kettlebell swings)
- Pushing (pushups, tricep dips, handstand pushups)
- Pulling (speed rows, pullups, chin ups)
- knee dominant (lunges, squats)
- Core (plank variations)
- Cardio (jumping jacks, mt climbers, stationary running)