Monday, January 25, 2010

3 Bodyweight Circuit Systems for You

Today I want to show you the three types of exercises you can always do at home, even if you are stuck there because of a blizzard. Heck, you can also do these in any hotel room.

But first, you have to see this amazing bodyweight exercise video from Bodyweight Exercise Coach, Adam Steer.

I promise it's unlike anything you've ever seen before:


And you don't need any equipment for his exercises. Hey, he's not even wearing shoes!

Okay, so here are the 3 exercise types you can always do at home:

1) Squatting
2) Pushing
3) Total Body Abs

With those three movements, we can create dozens of total body workouts.

A beginner could do:

1) Wall Squat or Partner Assisted Squat
2) Kneeling Pushup or Incline Pushup
3) Plank or Side Plank or Bird Dog

For example, here's an intermediate session:

1) Prisoner Squat or Y-Squat
2) Regular or Close-Grip Pushup
3) Side Plank or Side Plank with Leg Raise

For advanced:

1) Split Squat or Bulgarian Split Squat
2) Decline Pushup or Spiderman Pushup or Grasshopper Pushup
3) Mountain Climber or Inchworm

And then you could also do what Adam Steer does in this video by combining ALL of those movements into what he calls a "Bodyweight Flow Series".

Check out the video here (complete with cool dramatic music):


But hurry, that video won't be on that website for very long.

I trained with Adam last Friday at Powerhouse Gym in Tampa, Florida, and wow, does Adam do some crazy cool stuff with bodyweight exercise.

If you're a trainer looking for new exercises OR if you just love bodyweight exercises and need new workouts for home and travel, you will love Adam's fresh, unique take on bodyweight training.

More proof that you don't need to go to an expensive gym,

Craig Ballantyne, CSCS, MS

PS - Just to clear up any confusion...

...that's Adam in this video, not me.


But even though he is a couple of years older than me, he still moves like a kid thanks to bodyweight exercise. These are amazing exercises that will help you transform your body and get rid of joint pain while getting stronger, fitter, and leaner.

Powerful stuff!

1 comment:

Jill said...

that's beautiful!