THE GARAGE WARRIOR PODCAST – EPISODE 75

Nick Nilsson

Build Functional Muscle With Nick Nilsson (36.42)

In this episode of The Garage Warrior Podcast, Tyler interviews Nick Nilsson (AKA The Mad Scientist Of Muscle Building). Nick is a CRAZY dude with a passion for teaching people unconventional methods to build muscle and strength fast. In this episode you will learn:

  • Why Isolation Exercises Are A Total Waste Of Time
  • The First Thing You Should Do BEFORE Focusing On Fat Burning
  • Nick’s Personal Method To Build Strong Useful Muscle
  • How To Lose Lbs Of Fat With The Easiest Diet Strategy In The World
  • And More…


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He heard me from across the room and turned his head as fast as a Deer that just heard gunfire. It was 2006 and I just made a comment about my “Tabata” kettlebell workout not realizing I was in the presence of a true master.

I’ll never forget the way he walked across the room to set me straight. His single minded focus told me that I was about to be taught a lesson. He came up to me, stared me in the eyes and said, “have you ever read the Tabata study?”

I squeaked in a wispy voice, “Na… Na… No.”

“Then why are you quoting it as the truth?”

It was a good question and the only answer I had was a bad one. I responded with, “because everyone is talking about it?”

He smirked and took the time to educate me in what Tabata Training really meant and how what I was doing and what most of the industry was calling Tabata workouts simply weren’t… well… Tabata workouts.

I hadn’t thought of this event until yesterday when I got the following article from a friend of mine.

This article exposes what my mentor called “The 4 Minute Workout Lie” and why 99.9% of people doing “Tabata” workouts are doing it wrong. Enjoy!

Kate VidulichThe 4 minute workout LIE
By Kate Vidulich

It’s pretty common knowledge in the health and fitness industry that you should do shorter, high intensity workouts instead of long, slow cardio if your goal is to lose fat.

The most popular example is replacing 30-60 minutes of cardio with 4 minute “Tabata” workouts because it boosts your fat burning hormones and “afterburn” so that you keep burning calories at rest.

The main difference between these 2 workout styles is the intensity. When you do short intervals you have to work much harder.

But hang on a second before you start counting your blessings on the effectiveness of 4-Minute workouts.

Do you have any idea what the intensity of a TRUE 4 minute Tabata interval actually is? Today’s version of the workout in commercial gyms is far from the truth.

Some folks are doing “Tabata” squats, “Tabata” push ups, or God forbid, “Tabata” crunches.

It’s NOT the real deal.

Let me enlighten you on the facts from the scientific research.

This quote is from the study itself: Tabata training requires “exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout.” (1)

Izumi TabataProfessor Izumi Tabata and friends in Japan created this 4-minute ultra intense protocol and tested it on his Olympic speed skating super stars in 1996.

The control group of athletes did steady state (70% VO2max) training 5 times per week, similar to what most people consider cardio at the gym.

The Tabata group did a 10-minute steady state warm up followed by 7-8 continuous cycles of 20 seconds at 170% VO2 max, then 10 seconds of rest on a braked cycle ergometer (this is a cool, high tech bike you only find in research labs).

In the original study, the athletes trained 4 times per week using Tabata, PLUS another day of steady-state training at 70% VO2 max with the other group.

That’s right, over a course of a week, the athletes did one day of steady state cardio as well.

But let’s go back for a moment.

Do you have any idea how hard it is to sprint at 170% VO2 max for 2 seconds, let alone 20 seconds?

You. Might. Die.

And that is where most people screw up. It’s hard to figure out this number (170% VO2 max) unless you have access to a research lab. You can’t simply Google it.

You measure VO2 max by getting someone to ride a cycle ergometer while measuring oxygen uptake, and increasing the wattage until oxygen uptake no longer continues to rise. That’s 100% VO2 max.

Now you increase the wattage to 170% of that value.

That’s 170% VO2 max. Go for 20 whole seconds. For 8 rounds. Imagine how fun your workout is (insert sarcasm).

Exhausted WorkoutThis is the intensity for a TRUE Tabata interval. Every single interval is truly an ultra-maximal effort. And it feels more like an hour of painful exercise.

The thought of doing that myself, let alone getting my clients to do it makes my stomach twist. And listen. Nausea, vomiting and dizziness are not welcome in any of my training programs.

These 4 minutes are NOT enjoyable for one second, which means the likelihood of you sticking with the program is very slim. Plus, I’m really bad at cleaning up a mess, especially bodily fluids (ewwww).

So as you can see, the research is very difficult to apply to the real world.

What type of exercises can you do at 170% VO2 max?

Ah, not many.

Even the treadmill would become the deadmill at that intensity. It’s really dangerous. You can literally fall off and splatter yourself.

And even worse, you still don’t even come close to the intensity you need for a true tabata. Most of the sets are submaximal, and maybe by the final set you’ll get close to a maximal effort.

But as we determined earlier, in a true Tabata, every single interval is more than a maximal effort.

Now you can see why ONLY doing 4 minute workouts is really a misconception.

And the #1 problem is that you just don’t burn enough calories to create the optimal calorie deficit.

The small amount of afterburn you get is a nice bonus side effect, but 4 minutes is NOT enough for rapid results. It’s another workout lie.

Remember it’s the number of calories you burn after the workout that helps you burn the most fat, NOT during your workout. But you need to bring the right intensity – for longer than 4 minutes – to maximize this afterburn.

Even further, you should always combine high intensity intervals with some sort of resistance training whenever possible. This will create the right intensity and calorie deficit for rapid results, and force your body into a rapid fat burning state.

This means a structured 20, 30 or even 45 minute metabolic workout will be BETTER for your hormones and metabolic health than short 4 minute workouts. You just have to make sure you’re doing the RIGHT exercises by using the progression strategy I’ll show you here —> My New Metabolic Training Strategy That Burns Up To 1,000 Calories In One Workout!

And please don’t call it Tabata when it’s not. Think of a more creative name, like “20-10 intervals”.

Kate Vidulich, BSc, ACSM, Master CTT
Exercise Physiologist

References:
1. Tabata I, Nishimura K, Kouzaki M, et al.(1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc 28 (10): 1327–30

 

THE GARAGE WARRIOR PODCAST – EPISODE 74

Dan RitchieNever Grow Old With Dan Ritchie PHD (36.42)

In this episode of The Garage Warrior Podcast, Tyler interviews Dan Ritchie PHD. Dan is a functional training expert with decades of experience and today he’s on the show to talk about how to never grow old by choosing the right exercises and workouts. In this episode you will learn:

  • Why High Intensity Training May NOT Be For You
  • The 2 Things Dan Avoids For His Clients Over 40
  • How To Get Stellar Results With Almost ZERO Chance Of Injury
  • Dan’s Take On How To Strengthen Your Heart (Different Then What Most People Are Saying)
  • And More…


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My heart pounded, I could barely catch my breath and I border lined between blacking out and feeling shot full of adrenaline!

I thought about not telling you this, but then I came to my senses and realized that I had to share it with you. More than that, I had to share it because it’s a story about how I strive to be an expert and a great example, but sometimes, I fall very short of doing so. It involved an emergency trip to the hospital where I thought I was having a heart attack!

It all started last weekend when I was off with my fitness buddies having way to good of a time. We stayed up late, partied a little too hard and woke up early, fueling the day with bouts of caffeine. In all honesty, I had been feeling a little off for a few weeks but my ego didn’t allow me to recognize that this was an actual problem.

Coffee copySo, like many of us do when we feel a little off, I drowned my exhaustion in coffee and told myself to stop being weak, toughen up and quit being a pussy. It seemed to work fine through the weekend aside from a few really strange and intense points of light headedness. But… Eventually, as I’ll share with you in a sec, the walls came crumbling down.

I woke up at 1:30am after going to sleep at 10:30pm to grab a cab to the airport. In hindsight I should have booked a later flight, but I desperately wanted to see my family and not waste a day traveling. I arrived in San Francisco at 10am where my wife and I had decided to spend a day in the city together.

I couldn’t bare to tell her that I was so exhausted that I could barely keep my focus. I managed to avoid caffeine that day but had a streaming voice like a stock ticker that repeated my man up mantra over and over.

We got home after a long day out together and I knew that it was almost time for me to go to bed. I had been looking forward to this all day and so at the ripe hour of 9pm, I hit my head against the pillow and passed out cold.

SLAM! I opened my eyes, and saw my wife there in the doorway struggling to walk through it. My heart racing, I got out of bed and went to her. It was 1am and she was having some womanly issues associated with breast feeding that were causing her some real pain.

I brought her back to bed and massaged her hand while she managed to go back to sleep. I however, couldn’t fall back asleep, and when I started to, It felt like I was about to fall off a cliff only to be saved at the last possible second.

It was as if, I would move from on the edge of sleeping, to being shot full of adrenaline in a fraction of a second. This continued for 3 hours until I finally managed to get some sleep. But… Less than 2 hours later, my baby girl woke up and I knew it was my turn to watch her. Man up mantras occupied my mind for the first few hours of my day until my wife finally woke up and put our baby girl down for a morning nap.

All was well, I could start my official first day back at work after a long weekend. Or so I thought.

I drafted up a couple emails, got up to grab some water and it happened…

I began to fill my glass from the fridge, when out of no where, I felt like I was about to black out! I started to lose my balance and then recovered only to feel the same adrenaline feeling I had felt before. I went outside and tried to catch my breath but couldn’t. It was as if I was breathing through a tiny stirring straw and every breath I took had to be deliberately thought out or it wasn’t gonna happen.

Meanwhile, my heart raced then slowed and repeated over and over like a jackhammer moving from brick to brick. I felt nauseated and began to vomit several times and at this point I knew I wasn’t going to man mantra my way out of this one.

My wife grabbed the baby, and we rushed to the car where she drove as fast and safe as possible to the local hospital.

Tyler In HospitalSince many of the symptoms I was describing were indicative of a heart attack they rushed me back and proceeded to run a pile of tests on my heart. About a 90 minutes after it started, things seemed to start calming down and I started to feel like I could breathe again. The racing heart had stopped and the nausea was diminishing.

We waited at the hospital for a few hours while I was being monitored and finally the doctor came in to give us his diagnosis. My heart, the one that was racing and slowing like a series of dragsters on a 1/4 mile track, was…

100% Fine??

There was no damage, no irregularity and no blockages that they could find. This prompted them to go down a different rabbit hole altogether. The doc asked me, have I been under any stress in the last year?

I told him, if you consider, watching your dog get hit by a car, having your first baby, building an online business, launching 3 products, selling another business, working on average 70+ hours a week, sleeping less than ever before moving 2 times and drinking piles of coffee just to stay awake stressful…

…then yes, I’ve had a stressful year.

Which prompted the answer, that would explain, every symptom that I had when I arrived at the hospital.

I was having a severe anxiety attack. Triggered not by some traumatic event, but a pile of small events building in my emotional mind. Until one day while simply filling a glass of water it became too heavy for me to bear.

I’ve shared with you in the past, that one thing I’m known for is having to learn everything the wrong way first before I can really learn it the right way. This is just another event in my life where I had to go all the way one direction before I would be forced to understand the true meaning in what I’m trying to teach about the other.

It’s also a great opportunity for me to not hide behind these events like many fitness professionals do, but rather to share them with you and teach you what I’ve learned in the process. So… Long story short, the big takeaway here is that your health should be the most important thing in the world to you. Not abs, fat loss or even your career.

My problem was taking on too much and not resting enough. My cure is to rest more, cut caffeine and spend more time playing.

So ask yourself these 3 questions…

  1. Am I Stressed Out?
  2. Am I As Healthy As I Can Be?
  3. What Am I Gonna Do About It?

Answer those 3 questions honestly and you’ll be on a good track.

Smell Of A RoseIn the meantime, leave a comment below and please share with the Garage Warrior Community if you’ve ever had an experience just like this. I think it’s important that we shine a light on the fact that we are overstressed and need to make a change now before our health declines and we never got to stop and smell the roses :)

If you’re having any health challenges yourself, there’s a lot you can learn from my 27 Body Transformation Habits Book which you can find on the next page…

NEXT PAGE => 27 Health Boosting Habits

 

THE GARAGE WARRIOR PODCAST – EPISODE 73

nick-pineaultThe TRUTH About Fat Burning Foods With Nick Pineault (36.45)

In this episode of The Garage Warrior Podcast, Tyler interviews Nick Pineault. Nick has exploded on the health scene in the last year and in this interview you’ll find out why. In this episode you will learn:

  • Why You Should Never Trust The Major Food Organizations
  • How To Weed Through The Media To Discover What’s Real Or Fake
  • The TRUTH About Oils, Sugar And Gluten
  • Simple Tips And Tricks To Help You Clean Up Your Diet So You Can Improve Your Own Health And Fat Loss
  • And More…


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Today wanted to give you a backstage, all access pass into what’s going on with The Garage Warrior and let you know what you can expect from me in the near future. I’ll also teach you a powerful lesson I’ve recently learned about ignoring the haters (and worshipers) in favor of just being yourself.

Before we dig in, a little back-story on how I came to learn this lesson. You see, I get a ton of emails every single day. With the amount of good and bad emails I get, it’s hard for me to decide what it is that you really want to read.

As an example… Just the other day, literally within 1 hour of each other I got a couple emails that sent me completely different messages.

The first read as if I were being announced as the new pope. The person sending it praised me to the point of me being uncomfortable. In their eyes, I obviously had claimed “guru” status.

However, this is a direct quote (with profanity censored) from the very next email in my inbox…

“Tyler, with all due respect. Please f*@# off.”

So… You can see how it’s sometimes difficult for me to navigate what I’ll be writing about each and every day, right?

When people praise you in one email and tell you to f*@# off in the next, it’s easy to get in your head and think about how you can get one person to tone down the praising while simultaneously getting another to chill out and enjoy my emails. The great news is that this creates a great lesson which will be the focus of the rest of this article… That lesson…

“Don’t Worry About What Others Think And Focus On Being Yourself!”

When I think about who Tyler Bramlett is, 5 things quickly come to mind…

1) I’m hyper focused, perhaps to a negative degree at times. This allows me to get inhuman amounts of work done, but can also cause huge problems in my personal life and relationships.

2) I love education and expanding my views of the world as a whole. This keeps me on the cutting edge of what I believe to be true when it comes to personal and physical development.

3) I’m an all or nothing type of guy. This makes it easy for me to go all in on exercise and nutrition but also makes it hard for me to relate to people without this trait.

4) I’m always thinking about ways to improve everything. Literally, I think about how if I pull the dog poop bag out a certain way it will save me 5 seconds the next time I do it or what the best order of operations is for my shower to optimize my time. This makes me great at helping people look, feel and perform their best but can get annoying to people who are close to me.

5) I sincerely want to help as many people as I can improve their bodies and lives. Seriously… When I started this business, I even made a decision to be hyperactive and answer my own emails. I have an assistant who can do it but I feel like the personal touch adds so much to the value I can give you. If you’ve ever emailed me, then you know I’m pretty quick to reply and I always do my best to help.

These 5 things mean I’m the perfect guy for doing what I’m doing right now. And not a day goes by that I’m not super grateful for that :)

I get to use my focused energy and all or nothing personality to educate myself on topics I’m interested in, then improve them, optimize them and perfect them until I’m ready to share them with you.

And that’s EXACTLY what I’ve got in store for you for the rest of 2014!

In fact, in just a few short weeks, I’ll be sharing my latest project titled 0-6 Pack Abs which is a MAJOR improvement on my original Warrior Abs Program. I even went the distance and partnered with a world class Dr. or Physical Therapy on this one to create a series of foundational core training videos that you can follow along to that will build the strong foundation in your core that almost everyone neglects.

It’s seriously cutting edge info that can not be found anywhere outside of professional sports teams and high level institutions. Super excited to share that with you in just a few weeks!

After that, I’ve got a new diet program that will basically end all other diet programs :)

I don’t want to spill the beans too much on this, because I don’t want anyone to steal, copy or start talking about the idea before I get it released so you’re just gonna have to trust me when I say it’s gonna be awesome.

After I release these 2 programs, I’ll probably be exhausted and need a break from launching new things. So I plan to take a few months on the slower side so I can rest and recuperate.

When I feel rested up, I’ll be working on creating a new program to compliment all of my other programs and if I’m able to pull off what I’ve got in my head, it will be the first exercise program everyone should have in their collection. The way I’m designing it is so it adapts to the user based on their current strengths and weaknesses. It’s gonna be cool!

And the best part is that every program I’m designing and releasing in 2014 is going to be what I’m calling a 10 year project. This means, 10 years from now they will still be useful, cutting edge and relevant. In fact, that’s the reason I decided to retire the Warrior Workout Programs over the last few months. Because I knew they were good but I wanted them to be genuinely GREAT!

I can promise you this, everything I have coming down the Garage Warrior pipeline is gonna be GREAT!

Keep being you, I’ll keep being me and let’s improve our bodies and lives together! Sounds good?

If you wanna check out any of my 10 year programs, you can on the next page.

NEXT PAGE => My Programs That Will Last 10 Years

 

He died almost one year ago…

Yesterday I was painfully reminded of the death of my beloved puppy Dio :( as I’ll share with you in a sec, what I witnessed triggered a flood of anxiety through my veins that I’ve felt weak from all day.

Today Was RoughYou see, it was a cold and rainy day, I was way behind on work and I couldn’t help but feel anxious. It was one of those days where you get what you can done and you accept the fact that the rest isn’t gonna happen.

I showered up and went to the front house to head to home depot with my new landlord (she lives in the front house) to pick up some materials to make a few quick improvements to our new house. We were both in the car getting ready to leave when her 3 year old grandson came bursting through the front door yelling, “Nana… Nana… I wanna come!”

What happened next has nothing to do with my landlord and very little to do with her grandson… But it emotionally shocked me to my core, to the point I froze up and could barely talk.

The young boy was getting in the car, his Nana setting up his car seat and myself waiting patiently in the passenger seat when all of the sudden…

I saw it in slow motion and couldn’t help but scream at the top of my lungs…

“No… NO… NOOOO!!”

 

Their dog had gotten out when the little boy came bursting out the front door and I had to bear witness to it running into the middle of the road and get hit by a car.

As horrible as this is, most people wouldn’t freeze up like I did. Thinking back, I wanted to be the person that sprung to action, took charge of the situation and was… well… helpful.

But… I did the opposite, and here’s what I learned from it…

You see, almost one year ago, while my wife was 9 months pregnant, I watched my beloved dog Dio run in front of a car and lose his life :(

I still have flashbacks to the pool of blood on the pavement where he was killed. Thoughts about how my father bravely scraped his lifeless body off the ground while being drenched in blood.

God, I miss that dog!

It may sound superficial if you’ve lost loved ones close to you, but loosing that dog was the saddest 48 hours I’ve ever had in my life. And yesterday I realized how deep those emotional scars go.

This provoked me to share with you my thoughts that regardless of where you are in your life right now, whether you’re living the life of your dreams or your on the edge of complete breakdown…

We all have emotional scars, we’re all imperfect beings and each one of us is really still a child inside, seeking love, belonging and happiness.

Thinking about this made me realize something powerful…

You must give yourself permission to be imperfect. And more importantly, shouldn’t you also give others permission to be imperfect?

 

The great news is… Once permission is granted, the gates of judgement, ignorance and hatred fall down and all that is left is love, welcoming and happiness.

I invite you today to join me in celebrating the loss of my beloved dog Dio by giving yourself permission to be imperfect, by allowing yourself to cry, by loving yourself right now and by showing the same to the others around you.

Celebrate Dio's PassingDo this just for today and see how much different people look in your eyes. What you’ll find is we’re not the hard shelled, cold and emotionless beings everyone want’s us to be.

Instead you’ll see calloused children, married to whatever dogma they bought into just hoping for a better tomorrow.

Well I’ve got news for you… Tomorrow never comes and all you ever have is right now!

So stop looking forward, and give yourself permission to be what you feel, to be transparent, to be genuine and most of all encourage others to do the same.

And most importantly… Do it RIGHT NOW because, that’s all you really have.

As for my landlords dog… He also get’s to forgive himself for being imperfect and rejoice in the now. Because although he got ran over by a car, he managed to make it out alive with some broken bones and a limp :)

Have a great day and think about what I’ve said!

NEXT PAGE => Read Dio’s Full Story Here

 

My wife and I are settling into our new house and I wanted to share something personal with you about the real reason my wife and I decided to move. The reason why I wanna share this is because our decision contains an important lesson that you might need right now…

You see, my wife and I have been together for a while now and over the course of our relationship, we’ve gone from being dead broke and living paycheck to paycheck in a 400 square foot house… To having financial security and living in a big house behind a gate.

Rocklin HouseNow I’m not telling you this to brag about our success over the years. I’ve worked extremely hard to get where I am today and I don’t need any ego stroking.

Instead, the reason we decided to move is because my wife and I had a very different conversation. An ego checking conversation if you will, that involved us having to examine whether or not we were living our lives in accordance with our goals.

On paper, everything was fine. I had a great business, a fantastic wife, a beautiful baby girl and I loved the fact that every day I get to wake up and help as many people as I can, look, feel and perform their best.

But… And this is a big but…

Something was missing. For several months I couldn’t put my finger on it, but after our conversation we were able to pin down exactly what the issue was.

What we found was that the success we’ve seen and the big house behind the gate meant nothing to us. We we’re no happier there than in the 400 square foot beach shack where we first lived together.

In fact, as our conversation deepened, we both realized that we might have even been happier in that beach shack, then in the yuppy palace we were living in.

We decided to do something out of the ordinary. Something that even if you do a little of it can help you feel so much better about where you’re at in your life.

We decided to SIMPLIFY!

To stop caring about the “successes” most people strive for and instead focus on what we truly value. To focus on the time we get to spend with each other and our families and friends.

So… We decided right then and there, that we would simplify our lives :)

I didn’t tell you this, but we sold 50% of our furniture, we found a small but nice house next to some beautiful mountain trails and I decided that the car I was looking to buy would instead be a bike that I would use as my main and only mode of transportation.

Some people called us INSANE and couldn’t believe that we were getting rid of so much stuff. But to us it was just stuff. Stuff that was crowding our lives and clouding our minds. Stuff we did not use and did not need.

And guess what?

It felt soo good!

We were both practically addicted to the feeling of getting rid of the clutter in our lives and simplifying that we had to put the brakes on each other before we were gonna end up with nothing to even move :)

We did however keep the things that related to what we truly valued. We kept our chemical free cookware, most of our clothes (although we did get rid of a ton), a couple pieces of furniture, our comfy mattress and of course I kept what is valuable to me…

My gym :)

Rocklin Garage

The coming months will hold a lot of cool new things for me and my family. They will also hold some new things for you as well.

I can’t wait to share my upcoming projects with you!

In the meantime, do something for me…

Simplify your life by getting rid of the things you don’t need. If you have nothing to get rid of, try getting rid of your bad habits and replacing them with good ones.

On the next page you can find a book that contains what I think are the 27 most valuable habits for complete body transformation…

NEXT PAGE => 27 Body Transformation Habits YOU Can’t Ignore

 

THE GARAGE WARRIOR PODCAST – EPISODE 72

Todd KuslikisBodyweight, Mastery And Baby Steps With Todd Kuslikis (32.37)

In this episode of The Garage Warrior Podcast, Tyler interviews Todd Kuslikis. Todd is a bodyweight training expert with a serious passion for motivating people to find success with their goals using bodyweight training. In this episode you will learn:

  • Why Todd Loves Bodyweight Training And Why You Should Too
  • The TRUTH About The Time You Spend Working Out (20 Minutes May Not Be Enough)
  • How To Consistently Progress Using Tiny Changes (YOU NEED TO HEAR THIS)
  • Why You Should Never Do Too Many Things At Once
  • And More…


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Check Out Todd’s Bodyweight Bundle Here

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Check Out Todd’s Bodyweight Bundle Here

 

Cant Find The Time To WorkoutYou know how many times a week I get an email from people talking about why they can’t get a good workout in…

Seriously???

Recently, I packed up my whole gym and all I have out is one chair, a bed, a plate and a suitcase full of clothes. And guess what?

I’m not making any excuses :)

In fact, just a few hours ago I took a 3 x 6 spot in my living room and gave myself a brutal, zero equipment bodyweight workout beat down that only lasted 15 minutes!

Below, I’ll share with you EXACTLY what I did and I even took the time to add pics so you knew how to do all the exercises perfectly.

Here we go…

WORKOUT DETAILS

Set a timer to go off every 30 seconds. Do 30 seconds of each exercise with NO REST and rest for 1 whole minute after you do all 4 exercises. Repeat 5 times for a total of 15 minutes:

Here’s the exercises (Below you will find descriptions of each)

1) Push Slides
2) Hindu Pushups
3) Mountain Climbers
4) Burpees

PUSH SLIDES

Start in a downward dog position and bend your knees until they are inches from the ground. This is your start and finish position.

Keeping your chest as close to the ground as possible, push with your legs as your body slides out to the bottom of a pushup position.

From there, push back to the start position and repeat. Make sure you move with control the whole time.

The Push Slide

HINDU PUHUPS

Start in the downward dog position. Keeping your knees locked, bend your elbows and come down to the bottom of a pushup position keeping your chest as close to the ground as possible.

From the bottom pushup position, extend your arms at the elbows while keeping your hips low and come into an upward dog position.

Finally, without bending your arms again, lift your butt and press back to the start position. Repeat for reps.

The Hindu Pushup

SIT OUTS

Start in a downward dog position and walk your feet one step forward. Bend your knees until they are a few inches off the ground. Keep your elbows locked the whole time and lift one arm and rotate to the right.

Come back to the center and then go the other direction. Alternate legs as fast as you can while keeping your core tight and your arms fully locked.

Make sure to think about good position on this exercise because way too many people do it wrong :(

The Sit Outs

BURPEES

Everyone’s favorite exercise :) From the sit out position, jump your feet next to your hands, flatten your back and proceed to jump bringing your arms overhead.

Land softly on your toes, shift the weight to your heels and hinge through the hips to bring your hands back to the ground between your legs.

Jump your legs back to a pushup position and perform any type of pushup you can (preferably chest to ground) and repeat the motion for reps.

The Burpee

Well… There you have it!

4 bodyweight exercises and a simple 15 minute workout you can use anytime, anywhere.

That’s the beauty of knowing how to exercise with your own bodyweight. You’ll never be without a workout again and that means, no more excuses right?

Right!

On the next page you can check out more short intense workouts just like the one above…

NEXT PAGE => More Short, Intense Workouts You Can Use

 

 
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