If you want to strengthen your arm and back muscles, spread your wings (lats) to create that V-tapered back appearance, and increase that critical vertical pulling strength that everyone needs, AND if you want a laser-focused pullups program that was created exactly for improving your pullup numbers, then you’ve come to the right place. Below, you’ll find a complete workout program with several pullup workouts that you can use to accomplish these goals.
How I Went From 6 Deadhang Pullups to Over 30 in Only 3 Months
Back when I was in high school, I followed a 52-week workout program right out of the book Maximum Fitness : The Complete Guide to Navy SEAL Cross Training. Over the next three months, while following the first training cycle, I increased my pullup numbers from a maximum of 6-7 reps to an astonishing 31 reps – my all-time record. I was pretty happy when I hit 20 reps for the first time, but when I crossed that big 30, well, it was pretty cool.
Now, 30 pullups might not seem all that impressive with some fitness trainees regularly nailing sets of 50 or even 100 kipping pullups in a row. But here’s the thing. These were deadhang pullups, and being able to perform 30 deadhang pullups is almost unheard of – even today. I studied up on basic pullup technique, and while I didn’t understand the nuances of this movement at the time, I did make sure to follow the basic recommendations outlined in most exercise textbooks.
The burpee is a great rudimentary conditioning exercise that I’ve taught and recommended for years. Even though it’s a classic way to get conditioning benefits from a basic ground-engagement movement, I still consider the burpee a beginner level drill. There are dozens of more advanced ways to engage the ground for conditioning purposes, and did I mention that most of them are infinitely more fun, too? That’s right – infinitely.
Below, you will find a video that teaches you four mini-circuits at four different levels of difficulty. The first level (beginner level) is a modified version of the burpee exercise. Levels 2, 3, and 4 all involve more sophisticated movements than the basic burpee, and can be classified as intermediate to advanced level conditioning exercises. There are also three complete workouts provided below that use the movements taught in the video. These workouts would be best used in a program that is designed for fat loss, but it will also help you develop general conditioning and build functional “go muscle.”
Note: Not too long ago, I posted a survey asking my readers what kind of information they were looking for on this site. Overwhelmingly, the topic of bodyweight training and workouts topped the list. In fact, a whopping 66% of you wanted more info on bodyweight training, and 54% of you asked specifically for workouts and programs, too. With such an overwhelming response, I’ve considered creating an entire bodyweight training product, and with continued interest, I may pursue that route. For now though, here is a complete bodyweight workout that requires zero equipment and can be done anytime, and anywhere you have a little floor space.
So, let’s take a look at the movements you’ll need to know before we get into the actual workouts.
Yes, you read that right. With only a single, four minute mini-workout, you will get a metabolic boost offering you several hours worth of fat burning. You’d have a hard time finding a higher return on any investment. I meant what I said though. You are going to have to give me 4 minutes of your time. Trust me, it will be worth it.
You see, today, you are going to learn something by doing it. This is going to be educational through personal experience. So, prepare yourself to get out of your chair and move around for a few minutes.
You can do a lot of pushups in 4 minutes. Photo credit: http://www.flickr.com/photos/reidgilman/
Instructions:
Step 1) Select one exercise from the list below, preferably one you’re familiar with and comfortable doing for several repetitions:
bodyweight squat
pushup
spinal rock
front or reverse lunge
bird dog
another comparable exercise of your choice
There, that was the easy part.
Step 2) Now, I also want you to get either a timer, or a clock/watch with a second hand and place it somewhere you can easily see it while practicing that exercise.
We’re going to do a mini-workout that lasts for only four minutes – just enough to get your heart rate going and break a sweat without utterly exhausting you.
Step 3) So, let’s say you picked the bodyweight squat exercise. Here is what I want you to do…
After a brief warmup, repeat the following 8 times in a row: 20 seconds of bodyweight squats, followed by 10 seconds of rest (then immediately into the next 20 second round of bodyweight squats). The total duration should equal four minutes.
Warning: do not attempt if you are injured, unfit, or otherwise wimpy. Only attempt with clearance from your doctor and if you want to enjoy exponential fat burning benefits from a ridiculously short time investment.
Performance tips:
-Use the first 3 rounds as gradually escalating warmup rounds. Focus on your technique and try to make each repetition perfect – even if you must go very slowly to dial in the correct movement pattern. For rounds 4-6, gradually start to build intensity, but maintain good technique as your highest priority. At this stage, the challenge should be moderate, but not extreme (rating of perceived exertion should be between 60-80% of your max). The last two rounds should be an all-out effort (80-100% of your max exertion), and you should be striving to maximize the amount of good repetitions you can score during those short, 20 second windows.
-This should not be four minutes of all-out effort. It’s not a 4 minute “set.” Instead, pace yourself and only push hard for the last 2 rounds. You don’t want to go over-kill in the beginning and burn out before the end. Think of the 8 successive rounds as a formula for peaking at the very end. Round 8 should be your highest scoring round.
Note: the full Shapeshifter Body Redesign Program will go on sale tomorrow, June 21, 2011 (official launch day). I’ve got my product review mostly written already, and will have it published by midnight tonight – promise! It looks like a lot of people are gearing up to promote it, so it’s going to create quite the buzz. As always, if you want a comprehensive, honest review of the total package, I’ll have it for you here. I’ll cover the pro’s and con’s, and offer my advice for who I think the program is actually best suited for – so that your grandma and the rest of the bingo club doesn’t end up with it. There will also be a special prize giveaway free for all my readers, and a special bonus for those who do decide to purchase the program. Yep. I take care of my own.
While reviewing the full program, I tried out a couple of the workouts, and filmed this one to show you today. I wasn’t sure if they would appreciate me publishing one of the actual workouts from the main product (they’re cool guys, and probably wouldn’t care, but still), so you’ll get this teaser that was part of the launchpad program that Ryan and Adam released in advance. There is a bodyweight workout, complete with warmup and cooldown exercises, and a bonus “neuroboost” workout for using on your recovery days. Enjoy!
Shapeshifter Body Redesign Program – Sample Workout
Note: this free offer expires tomorrow at midnight (Thursday, June 9). Act quickly!
Wicked. No, not the type of wicked that implies evil and moral corruption, but rather the slang term we use way up here in New England. You see, we say wicked. A wicked lot. My apologies to people from Iowa.
Tactical Gymnastics (TACGYM) is an upcoming fitness program that applies gymnastics-based movement skills within whole body conditioning workouts. At first glance, it appears to be comprised of a blend of bodyweight exercises with acrobatics. TACGYM was designed specifically for people with tactical professions: martial artists, servicemen, and shooters among others, but it’s still relevant for those of us who don’t have tactical needs. TACGYM is ultimately about improving your fitness level and unlocking your ability to flow using unique dynamic bodyweight movement drills.
The following video contains a demonstration of the TACGYM Spartan Challenge Workouts – beginner and intermediate levels. Below the video, you’ll see additional instructions for each workout, including the advanced level variation for those of you who are already well-conditioned and familiar with CST/TACFIT programs.
The goal of these specific TACGYM workouts is to “defeat the beast.” You do that by completing all 30 rounds in 30 minutes (more info below). Check it out…
Tactical Gymnastics (TACGYM) is an upcoming fitness program that applies gymnastics-based movement skills for tactical applications. It is scheduled to be released by RMAX International in the next few weeks.
I don’t know much about the program yet, but for those that are familiar with the Circular Strength Training System, it appears to be a BodyFlow-inspired TACFIT program. I started using BodyFlow years ago after reading the book and learning from the DVD’s, which are comprised of over 30 unique movements and several flow chains. Since that time, BodyFlow has evolved into Prasara BodyFlow Yoga (PBY). I know. It’s confusing!
My personal PBY practice has become a restorative module in my overall training program. I will often perform a short session of 10-20 minutes at the end of the day to wind down and relieve some residing muscular tension. PBY is also an outstanding tool for a cool down routine after a strenuous training session or for an active recovery session to release deeper tension every once in awhile. There’s a lot of information about Prasara here on Physical Living. Feel free to search the archives for more info.
The following video was taken during one of my evening Prasara BodyFlow Yoga sessions (the 1st half of the session). Though it has a different purpose from tactical gymnastics, it contains some similar movements to give you an idea of what to expect from the upcoming TACGYM program.
(you’ll just have to watch to see if that’s really a face-plant or not)
Tactical Gymnastics (TACGYM) During a BodyFlow Practice Session
