Butt Workouts 

LORENA ALVES – Fitness Model: Butt Exercises for Women for Firm Glutes @ Brazil

Brazilian Model LORENA ALVES shows her beautiful body in a series of physical exercises to TONED BUTT AND THIGHS. Build a sexy butt and legs, and tone your core with this exercise routine. Subscribe on MY FITNESS GIRLS for more fitness videos: http://goo.gl/HuIKDN For More Of GRACYANNE BARBOSA Please Visit Her: Instagram: http://instagram.com/graoficial Watch other fitness videos: RACHEL SCHEER – Fitness Model: Exercises for a Lean and Ripped Body @ USA NARMIN ASSRIA – IFBB Bikini Athlete: Exercises and workouts @ USA #2 GRACYANNE BARBOSA: Fitness Model: Exercises and workouts…

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Training 3x Per Week Isn’t Enough Anymore

Source Site http://kettlebellworkouts.com/training-3x-per-week-isnt-enough-anymore/

This past weekend I was in Denver, Colorado speaking at a Personal Trainer’s conference.

The topic of my presentation was “Everyday Strength: DAILY”…

Or…

“How to develop the habit of strength with your clients everyday”….

There’s a growing opinion out there right now that says even if you do the prescribed 30 minutes of exercise, 2-3 times per week…

…That still isn’t enough to combat 8-10 hours of sitting.*

So my talk was about the development of a daily practice of strength.

It was about how your 3x per week kettlebell workouts aren’t enough if you’re just sitting on your keister at work and then getting back on it when you get home to watch Game of Thrones (or whatever the kids are watching today).

So I talked about how you can implement strategies – in just 12 minutes per day – that will allow you to build strength, increase mobility in joints and get rid of those “creakies” that you wake up with every morning.

Remember, our training must help us support an already active lifestyle and NOT give us the only means of an active lifestyle.

So doing something everyday allows us to actually live an active life and not just rely on our 3x week kettlebell workouts.

Yes, you are busy.

Yes, you have responsibilities.

Yes, you may think that you don’t have time.

But making time for 10-12 minutes of movement…

-going for a ruck (walking with a heavy backpack on)
-doing some easy kettlebell swings
-crawling (leopard, spiderman, baby or a comination of all 3)
-doing get-ups with a light kettlebell
-doing some yoga flow or sun salutations
-doing some rocking push-ups
-do sprints while you’re walking the dog

…Is really all you need to just make sure that you’re doing something everyday and in turn…

BUILDING THE HABIT OF STRENGTH.

Make it part of your morning routine – we all can train ourselves to get up 10-15 minutes earlier.

When you get up in the morning, drink a big glass of water and then start brewing your coffee.

Then do your “Everyday Strength: DAILY” practice for 10-12 minutes.

When you’re done, you’ll have a fresh cup of coffee waiting for you!

Then on the weekend, spend time with family being active…

-go for hikes
-take them on bike rides
-warm-up for their soccer game by getting on the pitch by kicking the ball around with them
-join a rec league for your favourite sport

Anything goes really, as long as you’re active and your kids see you being active (because it will build the habit in them as well).

OK, get on it.

Take some action and develop your “Everyday Strength: DAILY” practice.

trainingAND If you want a structured Daily Strength Practice that you can do at home, check out my Swing Logic Program.

Swings are the BEST way to combat hours & hours of sitting all day and Swing Logic will progress you logically (hence the name) so that you build strength and conditioning without getting hurt or burning you out.

Check it out HERE.

 

 

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Ab Workouts 

4 Reasons Why You Need THIS in Your KB Program

Source Site http://kettlebellworkouts.com/4-reasons-need-kb-program/

Ahhh… Mondays!

It’s a cloudy one here today in Costa Rica.

Nice and cool.

Makes for a nice change from the 100 degree temperatures we’ve been having EVERY-SINGLE-DAY. 

Sorry, I’m not complaining 🙂

Funny, when it’s too hot, we want the rain.

And when it’s too rainy, we want the sun.

The problem is the word “too” – it means different things to different people.

Our kettlebell workouts are like that as well.

What’s too hard for one person may be too easy for another.

And that’s where the “Missing Workout Ingredient” comes into play.

What is it?

REST.

This isn’t what you think – so hear me out.

Just like we need rest from the sun – rain – and rest from the rain – sun, we also need to factor in REST into our workouts.

Most of us like to see how much work we can do.

Me especially. I’m a work-a-holic. 

But more work doesn’t necessarily mean you’re more productive – that you see more results.

It only means you did more work.

With our workouts – the KEY to seeing success – i.e. RESULTS – is to remember the following:

“It’s not how much work you do, it’s how much you can recover from.”
-Geoff Neupert, Master KB Instructor
 

For example, our Rottweiler puppy, Phife, has finally found his stride with his sleep schedule…

…He’s made it all the way through the night without waking up for the past couple of weeks getting up consistently around 5:30am.

As a result – both Rozanne and I took some well-deserved naps this weekend.

Rozanne has started losing weight again, with virtually no change in eating habits. (Literally 5 pounds in the space of a week and she looks great.)

I asked her what she thought it was and she said it was sleep – being able to get enough sleep – i.e., REST.

How does that work, you ask?

Well did you know that scientific studies into sleep have revealed that we need AT LEAST 7 hours of sleep each night?

I’ve reviewed about a dozen sleep studies on the connection between lack of sleep and fat loss/gain and here are the common results of people sleeping less than 7 hours…


  • Cortisol levels increased along with overall weight gain
  • Increased insulin resistance, making carbohydrate digestion more difficult
  • Appetite for sugars increased
  • Inhibition regarding food choices decreased – so people were more likely to give into their sugar cravings


Interesting stuff, huh?

How ’bout you?

How much sleep are you getting?

How much rest and recovery are you planning into your kettlebell workout routines?

If you’ve stopped seeing the results you’re looking for you may be a prime candidate for more rest and recovery.

So instead of looking to do more work, see what happens when you do less.

Cut back. 

If you’re stressed out and running around ragged cause of your job or your kids, then you only need to be working out 3-4 days a week (with some nice, easy EVERYDAY STRENGTH: Daily walking in the mornings)

No more – regardless if they help you with your stress levels or not.

Get more rest and your stress levels will melt away.

So that means either more sleep, or less time working out so your body can recovery.

And that means working out SMART.

And that means using kettlebell programs like THESE.

These programs allow you to get your workouts done in an unimaginably short period of time each week leaving you time to de-stress and rest.

So, remember, no rest and recovery, no results.

At least not the positive ones you’re looking for.

Have an awesome day,

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Nutrition 

The Problem With Cheat Meals And Cheat Days (And What To Do Instead)

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Years ago, if you asked me about cheat meals and cheat days, I would have said they were beneficial for helping you stick to your diet and reach whatever goal (typically losing fat) you set out to reach. Back then, I was regularly recommending this “cheating” approach to others, providing guidelines for it in my…

Continue Reading: The Problem With Cheat Meals And Cheat Days (And What To Do Instead)

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Ab Workouts 

I’ve got your #AlphaDAD T-shirt!

Source Site http://kettlebellworkouts.com/ive-got-alphadad-t-shirt/

It’s another sunny day in Costa Rica today.

They say that the rainy season has started, but yesterday the sun has been shining brightly all day long until about 5pm.

And then the rain comes to cool things down.

As a result of the amazing weather, construction on our off-grid shipping container home has been accelerated and we’re almost finished the guest house – which we’ll be moving into as soon as it’s done.

In addition to that, the weather has allowed me to get a hot & sweaty double kettlebell workout in while rocking the NEW #AlphaDAD T-Shirt.

Alphadad t-shirtThanks so much if you voted for your favourite #AlphaDad t-shirt design.

I gotta say – with absolutely NO BIAS, whatsoever – that this has to be the softest, most comfortable t-shirt that I’ve got in my wardrobe…

These are Premium Next Level Tri-Blend T-shirts that are great to wear on the weekend, at the gym or while you’re kettlebell training or just lounging around at home.

Get your #AlphaDAD T-Shirt HERE.

With the weather getting warmer, I’d encourage you to get outside and get some exercise in.

If you live in the northeast, especially, I’d be willing to bet that you aren’t getting enough Vitamin D – since most of us don’t get enough of it during the autumn and winter months.

AND, the darker your skin tone, the more Vitamin D you require.

So someone like me – with darker skin – would require MORE sun exposure than someone with fairer skin.

Vitamin D is incredibly important for men.

Have you ever wondered why you feel more, ahem, “frisky” in the spring & summer months than in the winter?

Not only that, but a study out of the University of Minnesota found that higher Vitamin D levels were associated with faster fat loss around the stomach area.

I like to get my Vitamin D early in the morning while I’m walking my dog, but living in a tropical climate now, I’m lucky because I get it all day long.

So please, do yourself a favour and…

  1. Get outside for an early morning (fasted) walk.
  2. Train outside so you can get some sun AND
  3. Pick-up an #AlphaDAD T-shirt for yourself HERE.

Have a great day!

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How Many Calories In A Pound Of Fat? (And How To Lose It!)

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QUESTION: How many calories are there in a pound of fat? I’ve heard people say that there are 3500 calories in 1lb, but I’ve also heard people say that this old rule is just a weight loss myth. What’s the truth? ANSWER: Good question, and there are two important facts you need to understand in…

Continue Reading: How Many Calories In A Pound Of Fat? (And How To Lose It!)

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The Beastmode 30 Day Calisthenics Workout Plan

Source Site http://ashotofadrenaline.net/beastmode-30-day-plan/

 

Welcome to the toughest 30 days you’ve ever experienced.

The Beastmode 30-Day Calisthenics Workout Plan is one of our most popular programs, and if you’re reading this, I want you to accept the challenge.

To make things clear, I am going to discuss a little of what to expect from this training program. This way you will know if this plan fits your current training goals.

First of all, this is a hybrid training plan, meaning that it targets more than one quality.

The main focus is of course building muscle. However, by following this plan, you are going to increase your muscle endurance, burn fat and develop your mental toughness as well.

One thing I can’t stress enough: this is not a program for beginners. If you’re just starting out on your fitness journey, it’s important to push yourself, of course; however, it’s just as important to stay realistic and progress toward more difficult fitness challenges.

If you’re a beginner, I would suggest checking out our Calisthenics for Beginners program. It’s an 8-week course that you can begin today, and it will get you up to speed in no time while teaching you some of the basic movements you’ll use as a foundation in later training.

In addition, while the beastmode program will help you grow stronger, you shouldn’t expect much in terms of maximal strength. However, if you want to build up your strength — here’s what you should be using. 🙂

How To Warm Up For The Beastmode Workouts

calisthenics workout warm up

The Beastmode Calisthenics Workout Plan consists of some really intense workouts.

Because of this, you will have to warm up very well before the workouts to avoid injuries and to get the most out of the workouts.

Your warm up should be relevant to the workout of the day. Since the workouts of the beastmode workout plan can be divided into upper and lower body, you will need to have a different warm up routine for each category.

your_workout_2

Upper Body Workout Warm Up Sample

This warm up is completely focused on upper body exercises. If you want to follow a more general full body warm up, you can add some lower body exercises as well.

 

  • B1: (5-10) fingertip knee push ups
  • B2: (5-10) active hang

Notes

  • You should go from A1 to A3 and B1 to B2 without rest between the exercises.
  • The shoulder dislocations should be performed with good form and under control. Do not over stress yourself or be too fast with the exercise. The goal is to get the blood flowing.
  • After completing one round rest 30-60 seconds. Repeat 3 rounds.
  • Rest 30-60 seconds between A and B.

Lower Body Workout Warm Up Sample

Similarly to the upper body warm up, your lower body warm up is going to consist only of lower body exercises.

A1: 1-2 min glute foam rolling or glute stretch

B1: 10 hip cycles both sides and direction

C1: Squat Clinic 1.0 or 2.0

D1: 3-5 min jump rope

Notes

  • Rest 30-60 seconds between A, B, C and D.

After completing your warm up you should rest 30-60 before starting with your main workout.

The Beastmode 30 Day Calisthenics Workout Plan

This workout plan is brutal. It will work your entire body over the course of the week. If you are eating clean and getting the proper macronutrients (As a heads up: I’m coming out with an ebook soon that will explain exactly how to do this for muscle growth.) than you’ll be looking chiseled in no time.

All of the weeks are the same so after you finish week one go through it again on the subsequent weeks. One “set” is all of the exercises listed. You need to go from one exercise to the next without rest. If you have to rest either after an exercise or in between an exercise because you can’t make it to the full amount of reps than thats fine. But really push yourself to do all of the exercises without rest. You’re only rest period should be in between sets and after the workout is done.

Remember, make sure you download the Beastmode 30-Day Calisthenics Workout sheets to your phone or computer for FREE — By Clicking the button below…

 

button

calisthenics workout sheets

Download the 30 Day Beastmode Workout Sheets Here (FREE) <==

 

Week 1:

Chest Insanity: 4 Sets (Monday)

-Rest for 2 minutes than go through all of them again until you finish 4 sets. After you are done with Chest Insanity than go on to Back Brutality below.-

 

Back Brutality: 3 Cycles (Monday)

Calisthenics Workout Plans Monday Chest Insanity Infographic

Arm Assassin: 5 Sets (Tuesday)

Calisthenics Workout Plans Tuesday Arm Assassin Infographic

Leg Shocker Routine: 5 Cycles (Wednesday)

  • 10 Pistol Squats on each leg
  • 20 Hannibal Squats (I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet together as you do a no-weight squat.
  • 15 Pyramid Calf Raises (15,14,13…) (Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on…)
  • 20 In & Out Squat Jumps (Squat with your feet together, come all the way up and jump out to a squat with your feet out wide. That’s one rep.)
  • 20 Lunge Walks
  • 1m Wall Sit

Calisthenics Workout Plans Wednesday Leg Shocker Infographic

Chest Insanity: 4 Sets (Thursday)

-Rest for 2 minutes than go through all of them again until you finish 4 sets. After you are done with Chest Insanity than go on to Back Brutality below.-

Back Brutality: 3 Cycles (Thursday)

Calisthenics Workout Plans Thursday Chest Insanity Infographic

Arm Assassin: 5 Sets (Friday)

  • 10 Shoulder Width Chin Ups
  • 20 Wide Grip Australian Chin Ups
  • 10 Dips
  • 20 Bench Dips
  • 10 Close Grip Chin Ups
  • 20 Close Grip Australian Chin Ups
  • 10 Dips on Straight Bar
  • 20 Bench Dips

Calisthenics Workout Plans Friday Arm Assassin Infographic

Leg Shocker Routine: 5 Cycles (Saturday)

  • 10 Pistol Squats on each leg
  • 20 Hannibal Squats (I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet together as you do a no-weight squat.
  • 15 Pyramid Calf Raises (15,14,13…) (Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on…)
  • 20 In & Out Squat Jumps (Squat with your feet together, come all the way up and jump out to a squat with your feet out wide. That’s one rep.)
  • 20 Lunge Walks
  • 1m Wall Sit

Calisthenics Workout Plans Saturday Leg Shocker Infographic

Weeks 2-4 are the same. Try to decrease your rest time between exercises and sets over the course of the 4 weeks.

Download The Beastmode Workout Plan Infographics in High Resolution FREE

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Download the Infographics Here (FREE) <==

How To Cool Down From The Beastmode Workouts

man stretching

The Beastmode Workout Plan has only one rest day.

In addition to that, all of the training days are pretty intense.

If you want to be able to get through the workout you will have to spend adequate time in recovery.

Taking this into consideration, you can easily see that cooling down properly after the workouts is essential in completing the 30 days successfully.

A good and well designed cool down is going to help you recover a lot faster than if you wouldn’t perform one and will allow you to train day after day.

There are various exercises that you can use at your cool down. Some of them are:

During your cool down, you should target the muscles that were trained the most during your main workout.

As with the warm-up routines, the cool down routines are going to be divided into upper and lower body.

Upper Body Cool Down

During the upper body workouts, the muscle groups that are targeted the most are the lats and chest muscles. For this reason, the main focus of the cool down is going to be on these two muscle groups.

Then in order of importance you should focus on your shoulder muscles and last on the arm muscles (biceps and triceps).

Sample #1

A1: 3-5 minutes lats foam rolling

B1: 3-5 minutes chest foam rolling

C1: 3-5 minutes shoulder foam rolling

D1: 3-5 minutes arms foam rolling

Notes

  • In C1, you can either target all of your shoulder muscles (deltoids, infraspinatus, etc) for a little time or target the ones that feel the sorest.
  • In D1, you should target the biceps and triceps equally.
  • The 3-5 minutes refers to each side. So far A1 to be complete 6-10 minutes are required.
  • The C1 and D1 exercises are optional.

Sample #2

A1: 2x30s lats stretch

B1: 2x30s pectorals stretch

C1: 2x30s shoulder stretch

D1: 2x30s tricep stretch

E1: 2x30s bicep stretch

Notes

  • The stretches should be very light with the intention to relax the muscle.
  • You should stretch one side and then with minimal rest the other. Then repeat one more time.

You can combine these two samples if you want to by foam rolling the lats and pecs and then stretching the rest of the muscles.

Lower Body Cool Down

The most targeted muscle groups in the Leg Shocker Routine are the glutes and quads. So these two muscles are going to be the main focus of the lower body cool down.

Sample #1

A1: 3-5 minutes glutes foam rolling

B1: 3-5 minutes quads foam rolling

C1: 3-5 minutes IT band foam rolling

D1: 3-5 minutes adductors foam rolling

E1: 1-2 minutes calves foam rolling

Notes

  • The 3-5 minutes refers to each side. So far A1 to be complete 6-10 minutes are required.
  • The C1, D1 and E1 exercises are optional and you should do them only if you have the time required.

Sample #2

A1: 2x30s glutes stretch

B1: 2x30s quads stretch

C1: 2×30 calves stretch

Notes

  • The stretches should be very light with the intention of relaxing the muscle.
  • You should stretch one side and then with minimal rest the other. Then repeat one more time.

Like with the upper body cool down, you can combine the two lower body cool down samples.

How To Recover Fully From The Workouts

group of people stretching

Training for six days per week can be pretty tough, especially if you haven’t trained this intensely before.

There are two reasons that this may “block” you from being able to follow the training plan.

Reason #1: You Are Not Used To Training So Often

If you have been training with plans that require training 3 times per week, it’s going to take a while for your body to get used to working out 6 times per week.

This issue is very simple to deal with. All you have to do is follow the plan to the best of your ability until you adapt to it. Usually, it takes 2-4 weeks.

Reason #2: You Have A Slow Recovery Rate

This issue is a little more complex.

Your recovery rate depends on multiple factors the most important of which is your overall lifestyle.

The healthier your lifestyle the faster you are going to recover.

If your lifestyle isn’t healthy, your recovery rate is going to be slower.

Some of the actions you could take to increase your recovery rate are:

Other than the lifestyle factors, you can implement recovery sessions into your training plan. The only drawback of these are that they usually require extra training time (30-60 minutes).

How To Adjust The Beastmode Training Plan According To Your Needs

kids doing pushups

One of the most common questions I have been getting is this:

“What if this plan is too difficult for me?”

There are various reasons that may not allow you to complete the current training plan successfully. These are the most common:

  • You are still a beginner.
  • You can’t complete the necessary number of reps.
  • You don’t have the time to train six times per week.
  • One rest day isn’t enough.
  • You can’t perform some of the exercises.

In this section, I’m going to show you how to modify the program so that you can solve these problems.

Problem #1: You Are Still A Beginner

Again, the Beastmode Workout Plan isn’t for beginners and this is one of the few times when the plan can’t be modified according to your needs.

If you are a beginner, you should try out some different training programs before practicing with this one. I recommend our Calisthenics for Beginners program and working up from there.

A good standard before attempting following the beastmode plan is this:

  • 30 regular push ups
  • 50 bodyweight squats
  • 12 pull ups
  • 12 dips

Problem #2: Too Many Reps

This is the most usual problem people have when they try following this plan.

Even if you meet the standard reps as described previously, you may still not be able to complete the necessary reps.

A good way to overcome this problem is by not completing all of the reps during the first couple of weeks. The goal to complete as many reps as you can while resting during the exercise.

For example, if you can’t complete 10 straight bar dips consecutively, you can do as many sub-max sets to reach you max.

You may do, for example, 4—2—2 during the first set and then continue with the rest of the exercises. When you arrive at the dips during the next set, you could do 3-1-1 and so on.

After a while, you should be able to complete all the prescribed reps.

Problem #3: Can’t Train Six Times Per Week

Most of us lead very busy lifestyles. As such you may not have the time required to follow this program exactly as planned.

If this is your case, I would recommend you to reduce the number of training days per week.

The least amount of days should be four per week.

During these four days, you should choose the workouts necessary to have a balance between upper and lower body workouts.

For example, your workweek might look like this:

Monday: Chest Insanity + Back Brutality
Tuesday: Leg Shocker Routine
Wednesday: Rest
Thursday: Arm Assassin
Friday: Leg Shocker Routine

Problem #4: One Rest Day Isn’t Enough

Even if you follow the proper recovery guidelines described in the previous section, you may still not be able to recover fully because you aren’t used to training six times per week.

The best way to get over this issue is to still follow the six-day approach even if you can’t complete the necessary reps.

This way you are slowly going to adapt to training six times per week.

Meanwhile, you should always try different methods to improve your recovery rate.

Problem #5: Can’t Perform Certain Movements

Despite meeting the standards to train with this plan, some of the exercises might be hard for you.

Such an exercise is, for example, the pistol squat.

If you have this problem, you can easily overcome it by training with an easier pistol squat progression like partial or assisted pistol squats.

Going Beyond The 3o Day Mark

pushup at the beach

The Beastmode calisthenics training plan is a 30 day plan.

However, if you complete the 30 days successfully and you are satisfied with the results, you can repeat the process for another 30 days.

In fact, I would recommend that you do so. This way you will be able to get the full benefits of this program.

Some things to keep in mind are, that you should have a deload week after the 30 days to recover fully.

In addition, you should always try to improve your time, reps, etc, to make even more gains.

If eventually this plan becomes easy, instead of increasing your reps, you should replace some of the exercises with harder ones.

For example, in the chest insanity you could replace regular push ups with the diamond push ups and the diamond push ups with plyometric push ups.

Other Frequently Asked Questions

In this section, I am going to answer some other common questions that haven’t been covered so far.

Question #1: Can I Modify The Beastmode Training Plan According To My Goals?

Unfortunately, you can’t.

The beastmode training plan is designed to help you build muscle.

Since every workout consists of high-rep circuits that go almost to failure it’s very hard to modify it into a strength-based program.

You could of course, replace some of the workouts with strength based ones, but this will be a completely different program.

If you want to follow a program that is more focused on strength and yet will help you build muscle, you can check out some of the AMRAP training programs.

Question #2: What If I Miss A Day?

While it’s not the optimal way of following this program, missing workouts is very probable.

If you miss only one day, it’s not a big deal overall and you should continue with the workouts as planned.

However, if you start missing more workouts, your progress will not be as expected and you will not make the gains you are looking for.

If you miss more than two workouts in a single week, I suggest that you start your program over from the start.

Question #3: What Should I Do If I Don’t Have Access To Some Of The Equipment Required?

Taking a look at the program, you can easily see that some equipment is needed.

You are going to need a place to perform pull ups and dips.

If you don’t have a bench or a straight bar to perform dips, you can instead use a chair for the bench dips or two chairs for the straight bar dips.

With the pull ups the situation is a little more complex because the program suggests that you do different variations of them. So eventually you must have access to something that allows you to perform all of these variations.

Other than a pull up bar, you can use, for example, tree branches.

Question #4: Will I Get Ripped In 30 Days If I Follow This Plan?

Well… It depends.

Getting ripped isn’t only affected by your training but by your overall lifestyle and especially nutrition.

If you have this stuff taken care of this program will indeed help you become ripped.

Keep in mind that 30 days isn’t a lot of time and you will probably need more than one training cycle to get where you wanna be.

Conclusion

plyo pushup

I hope with this update I answered all of your questions in regards to the Beastmode Workout Plan. Since this plan was first posted, a lot of people have reported finding it immensely helpful. I hope this update will allow even more to get strong and healthy.

Do you still have more questions?

Feel free to ask in the comments section below. I would love to help you out.

– Bodyweight Todd

photo, photo, photo, photo, photo, photo, photo, photo,

The post The Beastmode 30 Day Calisthenics Workout Plan appeared first on Body Weight And Calisthenics Exercises & Workouts.

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How Much Protein Do I Need To Eat A Day? The Evidence-Based Guide

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Do you have any questions about how much protein you need a day to lose weight, build muscle, or maintain muscle while losing fat? Or how many grams of protein you should eat for optimal health and function? If so, you’ve come to the right place. In this evidence-based guide, I’m going to cover everything…

Continue Reading: How Much Protein Do I Need To Eat A Day? The Evidence-Based Guide

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The Beastmode 30 Day Calisthenics Workout Plan

Source Site http://ashotofadrenaline.net/beastmode-30-day-plan/

 

Welcome to the toughest 30 days you’ve ever experienced.

The Beastmode 30-Day Calisthenics Workout Plan is one of our most popular programs, and if you’re reading this, I want you to accept the challenge.

To make things clear, I am going to discuss a little of what to expect from this training program. This way you will know if this plan fits your current training goals.

First of all, this is a hybrid training plan, meaning that it targets more than one quality.

The main focus is of course building muscle. However, by following this plan, you are going to increase your muscle endurance, burn fat and develop your mental toughness as well.

One thing I can’t stress enough: this is not a program for beginners. If you’re just starting out on your fitness journey, it’s important to push yourself, of course; however, it’s just as important to stay realistic and progress toward more difficult fitness challenges.

If you’re a beginner, I would suggest checking out our Calisthenics for Beginners program. It’s an 8-week course that you can begin today, and it will get you up to speed in no time while teaching you some of the basic movements you’ll use as a foundation in later training.

In addition, while the beastmode program will help you grow stronger, you shouldn’t expect much in terms of maximal strength. However, if you want to build up your strength — here’s what you should be using. 🙂

How To Warm Up For The Beastmode Workouts

calisthenics workout warm up

The Beastmode Calisthenics Workout Plan consists of some really intense workouts.

Because of this, you will have to warm up very well before the workouts to avoid injuries and to get the most out of the workouts.

Your warm up should be relevant to the workout of the day. Since the workouts of the beastmode workout plan can be divided into upper and lower body, you will need to have a different warm up routine for each category.

your_workout_2

Upper Body Workout Warm Up Sample

This warm up is completely focused on upper body exercises. If you want to follow a more general full body warm up, you can add some lower body exercises as well.

 

  • B1: (5-10) fingertip knee push ups
  • B2: (5-10) active hang

Notes

  • You should go from A1 to A3 and B1 to B2 without rest between the exercises.
  • The shoulder dislocations should be performed with good form and under control. Do not over stress yourself or be too fast with the exercise. The goal is to get the blood flowing.
  • After completing one round rest 30-60 seconds. Repeat 3 rounds.
  • Rest 30-60 seconds between A and B.

Lower Body Workout Warm Up Sample

Similarly to the upper body warm up, your lower body warm up is going to consist only of lower body exercises.

A1: 1-2 min glute foam rolling or glute stretch

B1: 10 hip cycles both sides and direction

C1: Squat Clinic 1.0 or 2.0

D1: 3-5 min jump rope

Notes

  • Rest 30-60 seconds between A, B, C and D.

After completing your warm up you should rest 30-60 before starting with your main workout.

The Beastmode 30 Day Calisthenics Workout Plan

This workout plan is brutal. It will work your entire body over the course of the week. If you are eating clean and getting the proper macronutrients (As a heads up: I’m coming out with an ebook soon that will explain exactly how to do this for muscle growth.) than you’ll be looking chiseled in no time.

All of the weeks are the same so after you finish week one go through it again on the subsequent weeks. One “set” is all of the exercises listed. You need to go from one exercise to the next without rest. If you have to rest either after an exercise or in between an exercise because you can’t make it to the full amount of reps than thats fine. But really push yourself to do all of the exercises without rest. You’re only rest period should be in between sets and after the workout is done.

Remember, make sure you download the Beastmode 30-Day Calisthenics Workout sheets to your phone or computer for FREE — By Clicking the button below…

 

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calisthenics workout sheets

Download the 30 Day Beastmode Workout Sheets Here (FREE) <==

 

Week 1:

Chest Insanity: 4 Sets (Monday)

-Rest for 2 minutes than go through all of them again until you finish 4 sets. After you are done with Chest Insanity than go on to Back Brutality below.-

 

Back Brutality: 3 Cycles (Monday)

Calisthenics Workout Plans Monday Chest Insanity Infographic

Arm Assassin: 5 Sets (Tuesday)

Calisthenics Workout Plans Tuesday Arm Assassin Infographic

Leg Shocker Routine: 5 Cycles (Wednesday)

  • 10 Pistol Squats on each leg
  • 20 Hannibal Squats (I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet together as you do a no-weight squat.
  • 15 Pyramid Calf Raises (15,14,13…) (Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on…)
  • 20 In & Out Squat Jumps (Squat with your feet together, come all the way up and jump out to a squat with your feet out wide. That’s one rep.)
  • 20 Lunge Walks
  • 1m Wall Sit

Calisthenics Workout Plans Wednesday Leg Shocker Infographic

Chest Insanity: 4 Sets (Thursday)

-Rest for 2 minutes than go through all of them again until you finish 4 sets. After you are done with Chest Insanity than go on to Back Brutality below.-

Back Brutality: 3 Cycles (Thursday)

Calisthenics Workout Plans Thursday Chest Insanity Infographic

Arm Assassin: 5 Sets (Friday)

  • 10 Shoulder Width Chin Ups
  • 20 Wide Grip Australian Chin Ups
  • 10 Dips
  • 20 Bench Dips
  • 10 Close Grip Chin Ups
  • 20 Close Grip Australian Chin Ups
  • 10 Dips on Straight Bar
  • 20 Bench Dips

Calisthenics Workout Plans Friday Arm Assassin Infographic

Leg Shocker Routine: 5 Cycles (Saturday)

  • 10 Pistol Squats on each leg
  • 20 Hannibal Squats (I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet together as you do a no-weight squat.
  • 15 Pyramid Calf Raises (15,14,13…) (Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on…)
  • 20 In & Out Squat Jumps (Squat with your feet together, come all the way up and jump out to a squat with your feet out wide. That’s one rep.)
  • 20 Lunge Walks
  • 1m Wall Sit

Calisthenics Workout Plans Saturday Leg Shocker Infographic

Weeks 2-4 are the same. Try to decrease your rest time between exercises and sets over the course of the 4 weeks.

Download The Beastmode Workout Plan Infographics in High Resolution FREE

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Download the Infographics Here (FREE) <==

How To Cool Down From The Beastmode Workouts

man stretching

The Beastmode Workout Plan has only one rest day.

In addition to that, all of the training days are pretty intense.

If you want to be able to get through the workout you will have to spend adequate time in recovery.

Taking this into consideration, you can easily see that cooling down properly after the workouts is essential in completing the 30 days successfully.

A good and well designed cool down is going to help you recover a lot faster than if you wouldn’t perform one and will allow you to train day after day.

There are various exercises that you can use at your cool down. Some of them are:

During your cool down, you should target the muscles that were trained the most during your main workout.

As with the warm-up routines, the cool down routines are going to be divided into upper and lower body.

Upper Body Cool Down

During the upper body workouts, the muscle groups that are targeted the most are the lats and chest muscles. For this reason, the main focus of the cool down is going to be on these two muscle groups.

Then in order of importance you should focus on your shoulder muscles and last on the arm muscles (biceps and triceps).

Sample #1

A1: 3-5 minutes lats foam rolling

B1: 3-5 minutes chest foam rolling

C1: 3-5 minutes shoulder foam rolling

D1: 3-5 minutes arms foam rolling

Notes

  • In C1, you can either target all of your shoulder muscles (deltoids, infraspinatus, etc) for a little time or target the ones that feel the sorest.
  • In D1, you should target the biceps and triceps equally.
  • The 3-5 minutes refers to each side. So far A1 to be complete 6-10 minutes are required.
  • The C1 and D1 exercises are optional.

Sample #2

A1: 2x30s lats stretch

B1: 2x30s pectorals stretch

C1: 2x30s shoulder stretch

D1: 2x30s tricep stretch

E1: 2x30s bicep stretch

Notes

  • The stretches should be very light with the intention to relax the muscle.
  • You should stretch one side and then with minimal rest the other. Then repeat one more time.

You can combine these two samples if you want to by foam rolling the lats and pecs and then stretching the rest of the muscles.

Lower Body Cool Down

The most targeted muscle groups in the Leg Shocker Routine are the glutes and quads. So these two muscles are going to be the main focus of the lower body cool down.

Sample #1

A1: 3-5 minutes glutes foam rolling

B1: 3-5 minutes quads foam rolling

C1: 3-5 minutes IT band foam rolling

D1: 3-5 minutes adductors foam rolling

E1: 1-2 minutes calves foam rolling

Notes

  • The 3-5 minutes refers to each side. So far A1 to be complete 6-10 minutes are required.
  • The C1, D1 and E1 exercises are optional and you should do them only if you have the time required.

Sample #2

A1: 2x30s glutes stretch

B1: 2x30s quads stretch

C1: 2×30 calves stretch

Notes

  • The stretches should be very light with the intention of relaxing the muscle.
  • You should stretch one side and then with minimal rest the other. Then repeat one more time.

Like with the upper body cool down, you can combine the two lower body cool down samples.

How To Recover Fully From The Workouts

group of people stretching

Training for six days per week can be pretty tough, especially if you haven’t trained this intensely before.

There are two reasons that this may “block” you from being able to follow the training plan.

Reason #1: You Are Not Used To Training So Often

If you have been training with plans that require training 3 times per week, it’s going to take a while for your body to get used to working out 6 times per week.

This issue is very simple to deal with. All you have to do is follow the plan to the best of your ability until you adapt to it. Usually, it takes 2-4 weeks.

Reason #2: You Have A Slow Recovery Rate

This issue is a little more complex.

Your recovery rate depends on multiple factors the most important of which is your overall lifestyle.

The healthier your lifestyle the faster you are going to recover.

If your lifestyle isn’t healthy, your recovery rate is going to be slower.

Some of the actions you could take to increase your recovery rate are:

Other than the lifestyle factors, you can implement recovery sessions into your training plan. The only drawback of these are that they usually require extra training time (30-60 minutes).

How To Adjust The Beastmode Training Plan According To Your Needs

kids doing pushups

One of the most common questions I have been getting is this:

“What if this plan is too difficult for me?”

There are various reasons that may not allow you to complete the current training plan successfully. These are the most common:

  • You are still a beginner.
  • You can’t complete the necessary number of reps.
  • You don’t have the time to train six times per week.
  • One rest day isn’t enough.
  • You can’t perform some of the exercises.

In this section, I’m going to show you how to modify the program so that you can solve these problems.

Problem #1: You Are Still A Beginner

Again, the Beastmode Workout Plan isn’t for beginners and this is one of the few times when the plan can’t be modified according to your needs.

If you are a beginner, you should try out some different training programs before practicing with this one. I recommend our Calisthenics for Beginners program and working up from there.

A good standard before attempting following the beastmode plan is this:

  • 30 regular push ups
  • 50 bodyweight squats
  • 12 pull ups
  • 12 dips

Problem #2: Too Many Reps

This is the most usual problem people have when they try following this plan.

Even if you meet the standard reps as described previously, you may still not be able to complete the necessary reps.

A good way to overcome this problem is by not completing all of the reps during the first couple of weeks. The goal to complete as many reps as you can while resting during the exercise.

For example, if you can’t complete 10 straight bar dips consecutively, you can do as many sub-max sets to reach you max.

You may do, for example, 4—2—2 during the first set and then continue with the rest of the exercises. When you arrive at the dips during the next set, you could do 3-1-1 and so on.

After a while, you should be able to complete all the prescribed reps.

Problem #3: Can’t Train Six Times Per Week

Most of us lead very busy lifestyles. As such you may not have the time required to follow this program exactly as planned.

If this is your case, I would recommend you to reduce the number of training days per week.

The least amount of days should be four per week.

During these four days, you should choose the workouts necessary to have a balance between upper and lower body workouts.

For example, your workweek might look like this:

Monday: Chest Insanity + Back Brutality
Tuesday: Leg Shocker Routine
Wednesday: Rest
Thursday: Arm Assassin
Friday: Leg Shocker Routine

Problem #4: One Rest Day Isn’t Enough

Even if you follow the proper recovery guidelines described in the previous section, you may still not be able to recover fully because you aren’t used to training six times per week.

The best way to get over this issue is to still follow the six-day approach even if you can’t complete the necessary reps.

This way you are slowly going to adapt to training six times per week.

Meanwhile, you should always try different methods to improve your recovery rate.

Problem #5: Can’t Perform Certain Movements

Despite meeting the standards to train with this plan, some of the exercises might be hard for you.

Such an exercise is, for example, the pistol squat.

If you have this problem, you can easily overcome it by training with an easier pistol squat progression like partial or assisted pistol squats.

Going Beyond The 3o Day Mark

pushup at the beach

The Beastmode calisthenics training plan is a 30 day plan.

However, if you complete the 30 days successfully and you are satisfied with the results, you can repeat the process for another 30 days.

In fact, I would recommend that you do so. This way you will be able to get the full benefits of this program.

Some things to keep in mind are, that you should have a deload week after the 30 days to recover fully.

In addition, you should always try to improve your time, reps, etc, to make even more gains.

If eventually this plan becomes easy, instead of increasing your reps, you should replace some of the exercises with harder ones.

For example, in the chest insanity you could replace regular push ups with the diamond push ups and the diamond push ups with plyometric push ups.

Other Frequently Asked Questions

In this section, I am going to answer some other common questions that haven’t been covered so far.

Question #1: Can I Modify The Beastmode Training Plan According To My Goals?

Unfortunately, you can’t.

The beastmode training plan is designed to help you build muscle.

Since every workout consists of high-rep circuits that go almost to failure it’s very hard to modify it into a strength-based program.

You could of course, replace some of the workouts with strength based ones, but this will be a completely different program.

If you want to follow a program that is more focused on strength and yet will help you build muscle, you can check out some of the AMRAP training programs.

Question #2: What If I Miss A Day?

While it’s not the optimal way of following this program, missing workouts is very probable.

If you miss only one day, it’s not a big deal overall and you should continue with the workouts as planned.

However, if you start missing more workouts, your progress will not be as expected and you will not make the gains you are looking for.

If you miss more than two workouts in a single week, I suggest that you start your program over from the start.

Question #3: What Should I Do If I Don’t Have Access To Some Of The Equipment Required?

Taking a look at the program, you can easily see that some equipment is needed.

You are going to need a place to perform pull ups and dips.

If you don’t have a bench or a straight bar to perform dips, you can instead use a chair for the bench dips or two chairs for the straight bar dips.

With the pull ups the situation is a little more complex because the program suggests that you do different variations of them. So eventually you must have access to something that allows you to perform all of these variations.

Other than a pull up bar, you can use, for example, tree branches.

Question #4: Will I Get Ripped In 30 Days If I Follow This Plan?

Well… It depends.

Getting ripped isn’t only affected by your training but by your overall lifestyle and especially nutrition.

If you have this stuff taken care of this program will indeed help you become ripped.

Keep in mind that 30 days isn’t a lot of time and you will probably need more than one training cycle to get where you wanna be.

Conclusion

plyo pushup

I hope with this update I answered all of your questions in regards to the Beastmode Workout Plan. Since this plan was first posted, a lot of people have reported finding it immensely helpful. I hope this update will allow even more to get strong and healthy.

Do you still have more questions?

Feel free to ask in the comments section below. I would love to help you out.

– Bodyweight Todd

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The post The Beastmode 30 Day Calisthenics Workout Plan appeared first on Body Weight And Calisthenics Exercises & Workouts.

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