5 Benefits with Bodyweight Workouts

1. Your Body is Your Fitness Equipment
2. Bodyweight Workouts Can Be Done Anywhere & Anytime
3. Bodyweight Workouts Teach Body Awareness
4. It is Incredible for De-load Weeks
5. Bodyweight Workouts Help us Become Brilliant at the Basics

5 Mistakes with Bodyweight Workouts

1. Too Much Too Quick
2. We Forget to Use Progressive Overload
3. We Only See Bodyweight Training as Endurance Training
4. We Forget to Include Speed and Explosive Training in our Bodyweight Workouts
5. We Don’t Get The Full Benefits from Each Bodyweight Exercises

We are about to release another incredible 30 day program, and this time it is a bodyweight program, which everyone can benefit from. I wanted to talk through 5 biggest benefits and the 5 biggest mistakes that I have seen training thousands of people over the last two decades.

Benefit #1 - Your Body is Your Fitness Equipment

Whether you are stuck in a quarantine or you are traveling, it is nice to be able to continue to build power,...

Why Carry Heavy Things?

1. It’s functional AF
2. It’s relatively easy on joints 
3. It builds core strength
4. It builds shoulder strength
5. It builds upper back strength 
6. It DEFINITELY builds grip strength
7. It will also build ankle and calf Strength 

Whether you’re an aesthetics seeking lifter or functional purist carries will do you a load of good. As far as exercises that benefit you in multiple ways loaded carries can’t be beat. Carrying heavy things in a variety of positions has the potential to make you a stronger, more resilient person. 

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The farmer walk is the go to when it comes to loaded carries whether with one implement or two. You can load it heavy and you can do it just about anywhere to build Herculean strength. While this may be one of the best things you can do with heavy weights it’s just one of the MANY variations of loaded carries you could (and should) be implementing. 

Regardless...

Here are the guidelines to keeping programming simple:

1. Breathwork/Mobility/Warm-up
2. Static Engagement/Movement Preparation
3. Power/SAQ
4. Strength/Hypertrophy/Strength Endurance
5. Endurance
6. Cool Down/Mobility

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For examples of the way we build our workouts using these programming principles, check out some of our follow-along workouts here: Workout Plans

For a breakdown of the principles and concepts that we use to design our programs, check out our certifications here: Kettlebell Certifications & Battle Rope Certifications

The keys to making the above programming guidelines working for you is to make sure you include:

1. Consistency, Consistency, Consistency
2. Progressive Overload
3. Full Body
4. Do What You Like To Do
5. Minimum Amount to Make the Change Happen

Marcus Martinez, the Kettlebell Master Coach, and Aaron Guyett, the Education Director and Battle Ropes Master Coach, break down the programming principles to make building your own workouts simple....

Whether you are traveling or you are sequestered, if you don’t have time and space, it seems impossible to improve your mobility and strength.

That is why I want to help you find your way to mobility and strength with just 5 minutes and your own body weight.

I have broken down 3 bodyweight workouts for you to improve your mobility and strength.

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Here they are:

Workout #1 - Strength in Motion

• 5 Push-ups
• 5 Squats
• 5 Hinges
• 5 Rock and Rolls
• 5 Supine Elbow Bridges
• Repeat for 5 minutes

Workout #2 - Elegantly Strong

• 1 Hindu Push-up to
• 1 Kick Sit to
• 1 Explosive Crawl Push-up to
• 1 Squat Jump
• 10 Second Rest and Repeat for 5 Minutes

Workout #3 - Grounded Mobile Strength

• Crawls 30 Seconds
• Crabs 30 Seconds
• Alternating Thoracic Bridge and Reach 30 Seconds
• Alternating Sit Through 30 Seconds
• Modified Alternating Neck Bridge and Reach 30 Seconds
• Repeat 1x

Notice that each workout trains mobility and strength at the same time, while...

A common complaint with most kettlebell programs is the absence of horizontal pressing. Sure you’ll get some push-ups, but who doesn’t love that feel of pushing weight away from you multiple times? 

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From a programming standpoint the lack of horizontal pressing is made up for in overhead pressing, but this can lead to imbalances. Chest presses aren’t just for the beach and mirror. It aids in your overall strength while building shoulder and triceps strength as well and putting more stress on bigger muscles like your chest. 

There are myriad tools you can use for chest exercises. At the end of the day a weight is a weight so anything that challenges you has the potential to build strength and size. With that said here are three movements specific to the kettlebell that offer unique benefits. At the end of this article there will be a chest workout you can incorporate into your...

By: Venus Lau

Strength at every angle is a motto I train by because it’s truly the difference between the average gym goer and a high performance athlete… And I truly believe EVERYONE can elevate their fitness and move like a high performance athlete!

There are endless ways to get stronger at every angle but I’m doing to talk about 

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5 basic ways you can start with:

1. TAKE ANY traditional exercise like a squat or lunge and EXPLORE DIFFERENT POSITIONS FOR THE FEET OR HANDS...  We all know front, reverse, and side lunges but I’m talking about changing the angle of the hips, slightly placing the foot 6 inches diagonally in ANY OTHER direction.  The challenge will be can you hold those new positions in full stable control?  Different is different even if it’s only 3 inches to the front or back.
2. LOAD YOUR WEIGHT UNEVENLY… In the real world outside of a gym you rarely hold...

Humans have been barefoot for most of their existence. It was only about 40,000 years ago humans began to wear shoes. Why does this matter? Is there any benefit to training barefoot as an athlete? Why is it essential for a non athlete to be barefoot? These are a few questions we will be examining. Training barefoot has many benefits to humans in performance and everyday health. The absence of shoes enhances proprioception, balance, stability, mobility, speed, force production, and overall health.

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Before we dive into the specifics of barefoot training it's important to have a cursory knowledge of foot anatomy. Out of the body’s 206 bones, one foot contains 28 bones, 30 joints, and 100 plus nerves receptors. We have over 100 muscles, tendons, and bones in our feet. Our feet comprise over 1/4 over our bodies entire skeletal structure.  The feet can act as a rigid lever, mobile adapter, a spring, and as a damage detector.  It is...

Kettlebells are still the new kid on the block in most big gyms. There are plenty of ellipticals and benches, dumbbells and mirrors, but still only a handful (a small rack if you’re lucky) of kettlebells. Even with ALL the information out there I’ll still see and hear some things being done with these versatile little cannonballs that make me shudder.

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What attracts most people to the kettlebell is its devious simplicity and how it can deliver incredible workouts in limited time just about anywhere. From complexes to flows and everything in between you can hit just about every muscle and movement pattern while adding a unique flavor to your sessions.

Here are a few things to avoid as you begin (or continue) your kettlebell journey and some ways to get the most from your training.

#1: Don’t figure it out on your own

The kettlebell is simple in nature and design, but delivers complex exercises. Cleans and...

My name is Adrianne Nina, I’m a fitness and wellness coach based in Los Angeles, CA. I created the brand WELL TRAINED, as a way to share and help others achieve a healthy body and lifestyle. Overall fitness is achieved through a combination of training elements. These are the seven principles for one to make their body well trained.

1. Breathwork
2. Ground Movement
3. Cold Exposure
4. Mindfulness (Body Awareness)
5. Nutrition
6. Resistance/Strength Training
7. Cardio/Aerobic Training

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Breathwork

Breathing is the most essential act of all living organisms, but it’s usually the area which is the least focused. Our bodies are built for us to breathe innately without having to put much thought into the process. Overtime, without the proper attention, our breathing patterns can become dysfunctional and have adverse effects on our well-being. The ideal breathing pattern for a body in its neutral state is slow, quiet nasal inhale and exhale. This...