power tower workouts

Great Power Tower Workouts for 2018

Great Power Tower Workouts for 2018

For those of you who’ve invested in a Power Tower workouts machine during 2017, you’re in luck. You’ve no doubt already started putting your tower to use.

Dips, leg raises, pullups and chinups are some of the key exercises you can do with a pullup and dip station. But if you don’t program your workouts and get yourself off the couch, that pullup station’s going to sit there in the corner of the room like it did for me!

Read on for a few Workouts of the Day (WODs) to get you going.

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Join a Fitness Studio

Out of Shape? Join a Fitness Studio

Out of Shape? Get Your Ass to a Fitness Studio

I’m sorry. Maybe that’s a little harsh.

Bear with me – I’ll explain why.

Maybe you’re too sedentary and you know it. (This was me…..)

Maybe you’re going to a traditional gym like an LA Fitness but you’re doing the same routine over and over and not making progress.

Maybe you just don’t even know where to start.

There is an answer.’

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Bodyweight Back Exercises

Bodyweight Back Exercises

Calisthenics are an effective form of strength training that requires no equipment to improve one’s balance, power, endurance, speed, and coordination. But most people think primarily about their arms and legs. You clearly know better, though, because you’re here looking for info on bodyweight back exercises!

Exercises for the arms and legs are obvious. How do you improve your core and your back? Be aware–if you don’t focus on these areas, your overall strength and your ability to do other exercises will diminish!

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you are your own gym

You Are Your Own Gym: The Bible of Bodyweight Exercises – Book and App Review

You Are Your Own Gym: The Bible of Bodyweight Exercises Book (and App) Review

When it comes to implementing a fitness program that is as self-sufficient as calisthenics, some folks give it a go on their own with a stack of YouTube videos and experimentation.

When you really want a comprehensive program that includes everything you need to know–including how to sequence all your bodyweight exercises and progressions as part of a cohesive fitness program– you’ll want to give in and bend the ear of an expert.

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Is Bodyweight Right For You?

Bodyweight Fitness Roundup – January 2017

Greetings friends! This is my first Bodyweight Fitness Roundup for 2017.

Let’s take a moment to recognize that with the new year comes resolutions–some of you may have started bodyweight recently, or added more calisthenic moves to your weekly routines. Good luck no matter what that looks like for you!

Lots of great content awaits–let’s get to it!

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Unlock Your Hip Flexors – Review

Unlock Your Hip Flexors – Review

If you’re a cube rat like me, you’re probably doing damage to your hip flexors every day.

“Hogwash!” you may say. But please consider the evidence.

Let’s talk about the hip flexors

Reducing the amount you sit per day improves blood sugar by improving insulin response, as well as circulation and other systemic benefits. But it has skeletal impact as well. Sitting leads to tight hips and a bad back.

Sitting leads to tight hips because when you’re seated, your hip flexors (your psoas) shorten.

With shortened hip flexors from too much sitting, lower back pain and hip pain is very common in yoga and other bodyweight fitness practices.

Shortened hip flexors because of excessive sitting might cause an anterior pelvic tilt, which is when your back is a little too rounded and puts your spine out of alignment. Weak abs, glutes and hamstrings can contribute too.

With extended periods of anterior tilt, your hip socket becomes compressed. This leads to pulling and shifting of joints, tendons, and muscles around the lower back; which can decrease blood flow and circulation, as well as delay nerve response to the hips.

So, is “Unlock Your Hip Flexors” the solution?

Maybe you’re with me and you recognize that extensive sitting and tight hip flexors are impeding your fitness. Surely, you can just do a simple hip flexor stretch that you might find online and call it a day, right?

Is that enough?

I think you need more, and this book just may be the answer.

Rick Kaselj and Certified Personal Trainer Mike Westerdal have developed this 63-page guide that explains everything you need to know about the hip flexor and how to maximize your health by optimizing it.

It covers everything you’ll need to know including:

  • Biomechanics of the hip flexor
  • The psoas as the Fight or flight Muscle
  • The hip flexor’s impact on your sex life
  • How tight hips lead to fat buildup
  • How tight hips can make you look fat.
  • Why stretching alone isn’t the answer
  • A complete exercise program that can address the core issues that includes:
    • dynamic stretches
    • static stretches
    • fascial stretches
    • mobility exercises
    • muscle activations

 

 

How does Unlock your Tight Hip Flexors compare to other similar programs?

While there are a number of stretching programs available online, many tend to focus only on static stretching and don’t properly explain muscle biomechanics. In my opinion, that biomechanical explanation is what provides me the motivation to understand WHY I should do these exercises and therefore makes it more compelling.

 

Are there bonuses?

Yes. You’ll receive an anti-inflammatory diet guide and an ebook explaining how to loosen your hamstrings. The hamstrings book is particularly useful because the flexors and hamstring work opposite each other, and keeping your mid section flexible is shown to have so many benefits.

Conclusion

unlock your hip flexors reviewThe Unlock Your Hip Flexors program is thorough, provides great fitness reading material for people having problems in this area, and is authored by an injury expert and a certified personal trainer. For the price, this is hard to beat!

The add-on sales after purchase, along with the fact that this is a single set of exercises, is why this product’s rating was in the upper 8s, rather than the 9s. Don’t worry though– it’s a very very good value for the money.

Click here for “Unlock Your Hip Flexors”

pushups

Bodyweight & Calisthenics Roundup – Halloween 2016

Hey guys, it’s the Halloween edition of the Bodyweight and Calisthenics Roundup! Hope you had a great Saturday night and didn’t rip your fitness goals apart.. but even if you did, let’s get right into it.

Stretch When Your Pet Stretches

This post by Antranik caught my eye this week on a tactical and a philosophical level.

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pistol squat - calisthenics

Bodyweight & Calisthenics Roundup – Summer 2016 Edition

Well, I’ve sure fallen off the wagon!

Life got busy and, much to my chagrin, I stopped writing. I even slowed down my workouts.

I’ve changed jobs and handled a challenging family situation, and now I’m climbing back on since fall is approaching. I think this will become a monthly series going forward, but this edition in particular covers everything since the last one in…..March.

With all that, it’s time for another edition of the Bodyweight Roundup! Let’s have a look at recent content on clean eating, bodyweight fitness and smart supplements:

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Bodyweight Squats

5 Reasons to Do Bodyweight Squats Every Day

The bodyweight squat is a core exercise for strengthening the posterior chain.

But there are obvious questions. Given that there is no lifting of external weight involved, what’s the point of doing air squats? Is there really benefit to doing bodyweight squats every day?

Not only are bodyweight / air squats effective for muscle building as well as for strengthening soft tissues, but you can make them super challenging by taking on single-leg squats like the shrimp squat and pistol squat.

Maybe you’re doing weighted squats at the gym. Could it be that simple dual-leg air squats are beneficial enough that it made sense to do them on your in between days? Thereby giving you, effectively, zero rest days?  They are.

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