The Best Exercise You’re Not Doing

Throughout my fitness journey I’ve tried many exercises and exercise variations but there’s one move that really stands out. I’d go as far as saying that learning this exercise was one of the biggest turning points in my fitness journey. The move is called the Leopard Crawl and I learned about it through Tim Anderson’s original strength website.

I say this is the best exercise you’re not doing because I’ve never seen someone in person do this exercise. Maybe it’s because many people haven’t heard of it, it won’t be a social media hit, or crawling like an animal feels weird. Regardless of how you feel about the exercise, it provides many benefits.

Benefits

Core Strength: The Leopard crawl is great for core strength. It teaches you how to use all your core muscles simultaneously. Your core muscles have to stabilize in order to control your movement.

Nervous System Health: The interesting thing about Leopard Crawls is that they’re physically demanding but they’re great for revitalizing your nervous system. The reason why it’s so beneficial to the nervous system is the contralateral aspect of the movement. When you Leopard Crawl, you’re using opposite limbs simultaneously. You use your right hand at the same time as your left leg and vice versa. This forces both hemispheres of your brain to work at the same time.

Back Health: One thing I noticed is that my lower back feels better after doing rounds of leopard crawls. I think this is because of the way the movement is set up, particularly when crawling backwards. Another reason for better back health is the development of core strength cause by Leopard Crawls. A strong, stable core is your back’s best friend.

Fat Loss: Leopard Crawls are great for fat loss due to the metabolic demands it places on your body. It forces you to engage many muscles. The longer you do the crawls, the more cardiovascular energy you have to use. Every time Ive finished a round of Leopard Crawls, my heart rate skyrockets.

Muscle Building: As I mentioned before, Leopard Crawls require you to use multiple muscles at once. You already know about the core muscle engagement but did you know that Leopard Crawls will help you build bulletproof shoulders? They’ll also fire up your chests and triceps. If you don’t have access to a gym and you want to build an impressive upper body, Leopard Crawls will help you tremendously.

How To Do Leopard Crawls

Starting Position: Get down on your hands and knees.

Step 2: Raise your slightly above the ground. Raise your shoulders to a height that it’s above your hips. Tilt your head slightly so you’re looking up at an angle.

Step 3: The Leopard Crawl is a Contralateral movement so you’ll be using opposite limbs simultaneously. As you start crawling, you’ll move your left arm while moving your right leg and vice versa. You can do this forward and backwards. To make this even more difficult, maintain proper tongue posture the way I mentioned in this article.

Regardless of your fitness goal, you can benefit from the leopard crawl. It’s one of the rare exercises that will require a lot of energy but revitalize you after. If you’re not physically ready for the leopard crawl, you prepare yourself with the baby crawl. Give these movements a try!

Original Strength Website: https://originalstrength.net

Quote of The Week- Mind and Body

How the mind can limit or propel us in our fitness journeys.

“ Your body can stand almost anything. It’s your mind that you have to convince “- unknown

Your body is capable of more than you think, you just need to let your mind get out of the way. How can you explain a mom who can lift a car to save her child’s life? In a lot of those stories, it’s just a regular person who isn’t following some crazy strength training program. Even if she was, there’s no strength training program than can prepare you for such an incredible feat of strength. This is prime example of how the body is capable of incredible things.

To get great results in fitness, we often have to overcome a mental barrier. That mental barrier can be many things including, you doubting your ability to achieve a physical transformation or it could be that you think a physical task is impossible.

A great example of the mind allowing the body to do great things is endurance athletes. Running ultra marathons are obviously strenuous in the body but I believe the mental battle is even more difficult. Imagine starting a marathon and constantly thinking about how long you have to run and how uncomfortable you are. Imagine having to battle your thoughts as well as the obvious fatigue in your body. Think of how difficult it’d be to complete the task.

For all you lifters, imagine getting ready for a lift and picturing yourself failing or thinking about how heavy and overwhelming the weight will be. Maybe you’ll perform great due to the fear of failing. You might also be too crushed by your doubts and fears to have a successful lift.

Your Mind is Your Ally

On the flip side to this, your mind can be your biggest ally. One example is just from my personal experience. I still remember the days that the thought of me being able to squat 300 plus pounds sounded insane. All of that changed when I changed my environment. I went to a gym where many people were squatting in the 300s and 400s, and they weren’t all massive beasts. Seeing this opened my mind to believe that squatting more than 300 pounds was normal. I never looked back since.

Your mind can either be an ally or enemy in your fitness journey. If you choose to make it an ally, there are many things you can do to make it possible. As mentioned earlier, one way to make your mind work for you is to surround yourself with people who have what you want to achieve. Be around people stronger, faster, or healthier than you. The list goes on depending on your goals.

Another tool you can use is positive affirmations affirmations . By repeating positive affirmations, you’re sending a message to your subconscious mind to help you achieve your goals. This works because when you say these affirmations, you’re constantly getting a mental picture of your success. How can you have fear and doubt when you keep seeing yourself achieve something.

In addition to the tools above, I also recommend meditation . Meditating teaches you how to observe your thoughts but not be attached to them. This comes in handy anytime a possible detrimental thought comes when you’re trying to achieve something. In addition to thought detachment, meditation teaches you how to be present. Being present is the key to achieving peak performance. When you’re present, you’re only concerned about what you’re doing. You don’t care about every little detail. The example I gave earlier about the mom is a good example of someone who’s fully present. That mom who’s trying to save her child isn’t concerned about how heavy the car is or whether her bones might break. She’s focused only on the task of saving her child.

I hope this post will help you move past your mental barriers so you can achieve great fitness results. When we’re in control of our minds, we can do amazing things.

Quote of The Week- Lifting is Safe

Why lifting weights is one of the best tools to protect yourself.

“ If you think lifting is dangerous, try being weak. Being weak is dangerous”. – Brent Contreras

What is danger? Danger is something that can cause you harm. For the purpose of this post, I’m talking about physical harm. When you’re strong, you’re less likely to experience physical harm from outside forces. Any harm you do experience will be minimized due to your physical strength.

I can speak from experience from having injuries in the past that those injuries would have been worse if I hadn’t develop a strength base. This is why Brent. Contreras says being weak is dangerous.

Weak is a relative term but the idea behind his quote is to take your strength seriously because it’ll minimize your risk of physical harm. One of the best ways to develop your strength is through lifting weights.

Being strong will also reduce your risk of danger in regular life. If you ever get in a physical confrontation, being strong will make it easier for you to defend yourself even if you don’t know how to fight. If you’re strong and you look strong as well, people are less likely to want to get in a physical confrontation with you in the first place.

Being strong will reduce your risk of hurting yourself when moving furniture. Being strong will reduce the impact of a fall. It can help you in many areas of your life. In addition to lifting weights, I recommend learning how to move. Doing this will help you maximize the full use of your strength.

Ps. I meant to post earlier in the week. Sorry for the delay!

Build Strong and Powerful legs at Home

Home workout to build your legs

Who needs weights when you have your own body weight? I’ve been telling this to myself every day since my gym closed. As much as I miss hitting the weights, I’m embracing the challenge of building a strong powerful body with my bodyweight. A lot of my training, specifically for legs have been outdoors.

Sometimes going to a park to train just isn’t feasible. What do I do when I don’t have gym access or the opportunity to train outdoors? I do an awesome home workout that pushes my body to get stronger like these recent chest workouts I’ve shared recently.This post will specifically talk about legs.

Awesome Leg Workout From Home

This is a home workout that I’ve been doing for weeks. I learned about some of the training concepts like the max effort wall squat and the grind squat from the training program, NeuroMass.

1.Jump Squats: Jump squats like other plyometric exercises increase leg power. I recommend doing these in your front or back yard to reduce the stress on your joints. I typically do three sets of five. You can make these more challenging by holding light dumbbells while jumping.

 2. Max Effort Wall Squat: This isn’t your typical wall squat. The difference with these is that you’re pushing your heels to the ground and back to the wall as hard as possible. I normally do three sets of 11 second wall squats. Rest 1.5 minutes in between each set.

3. Power Squat: This is the bodyweight version of CAT squats.  The way I do these is by tensing up my entire body, especially my core and leg muscles. Lower yourself in a controlled manner while maintaining tension and explode up as if you had to move 400 pounds on your back. 4 sets of 15 with 1.5 minutes of rest in between.

4. Grind Squat : These are similar to the power squats except you’ll be moving extremely slow throughout the entire range of movement. I usually only do six reps of these because they are tough! Do 2 sets of 6 with 1.5 minutes of rest in between. This should simulate the feeling of a max lift where you’re struggling to get the weight up. 

5. Power Squat : Back to the power squats. Do 3 sets of 15 with 1.5 minutes of rest in between.

 

At the end of this workout you should feel like you put your legs to work! This workout involves different training methods like plyometrics, isometrics, and high tension exercises. These all follow the training principle of using your fast twitch muscles, the muscle fibers responsible for muscle growth, strength, and power.

 

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Get Stronger With These Home Chest Workouts

Chest workouts you can do at home for more strength and muscle

These last couple of months I’ve been doing a lot of home chest workouts to help me maintain or build my upper body pushing strength. It’s been a challenge without weights but I’m confident in the workouts I’ve been doing. In general, my workout routines have changed but my training approach still remains the same. My training has focus is still on activating as much muscle fibers as possible. This is a major key to performing and looking your best. This is

Focus on high muscle contraction and quality conditioning. Focusing on these two training methods are the keys to an athletic and attractive body. A body that can lift, move well, and still look good.

Instead of heavy weights and explosive lifts, I’m doing plyometrics and isometrics. Even my regular bodyweight exercises involve me flexing my muscles as hard as possible while doing them.

Training is a mindset. It doesn’t matter what type of equipment you have. You can still approach your workouts with the same intention as you would when you’re lifting heavy. They say the body follows the mind. When you have the right mindset with the proper training knowledge, things take care of themselves. These are some of my home chest workouts for strength.

Chest Workout #1

This first workout is simple.

  1. Wall Pushes: Wall pushes are a form of overcoming isometrics.They’re a great way to activate a ton of muscle fibers.  With overcoming isometrics, you’ll actually use more muscle fibers than you would with a max effort lift.
  • Six sets of six second wall pushes: I like to use two different joint angles, doing three sets of each. This helps me mimic the two hardest joint angles of the bench press. I rest 1.5 minutes in between each set.

2. High Tension Pushups: These are like regular pushups except that you’re tensing your muscles as hard possible. Each rep is controlled and focusing on maintaining muscle tension.

  • 7- 10 sets of 15. Rest a minute and a half in between each set.

Chest Workout # 2

  1. Standard Pushups: Do 20 pushups to get started.
  2. Plyo Pushups: These are clap pushups without the clap. Lower yourself on a 3 count and once you get to the bottom, push off the ground as hard as possible.
  • 3 sets of 5. Rest 1 minute in between sets.

3.  Triangle Pushups

  • One set of 12

 

4. Max Tension Slow Pushups for one minute: These are tough. The goal is to go slow that it takes you 30 seconds to get to the bottom of the pushup position. After that, it should take you 30 seconds to get to the top of the push up position

  •  Two sets

5. Max Tension Slow Triangle pushups: It’s the same concept as the regular pushups but the only difference is each portion is 20 seconds rather than 30.

6. Decline Pushups: One set of 20.

7. Triangle Incline Pushups: One set of 12.

8. Timed Pushups: Set a timer for three minutes and do as many pushups as possible. Doing high reps will help you build Tendon Strength.

These are the chest and shoulder workouts I’ve been doing since the gyms have closed. I’m confident they can help you maintain or improve your upper body strength. You’ll also build some muscle !

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Tendon Strength

Why you should focus on strengthening your tendons for overall strength.

It’s common knowledge that you need to lift weights in order to gain strength, but what if you don’t have access to weights? What if there’s a global pandemic going on and all the gyms are closed ? Are your strength gains doomed ? I wouldn’t be writing this post if that was the case.

I’m in the same boat as a lot of gym goers who don’t have access to weights. It can be frustrating thinking that the progress you’ve made will go away. This doesn’t have to be the case. Something that’s often overlooked in gaining overall strength is the strength of your tendons. When you lift heavy weights, one thing that happens is your tendons and joints get stronger. This is your brain sending a message to your body that this change is necessary so you can handle that stress again.

It makes sense when you think about it. The stronger your tendons are, the more load your body can handle. As a student of strength I’ve done some research and discovered that a lot of the old school strong guys really focused on their tendon strength. A lot of these guys are known for incredible feats of strength despite not being so big. During this break from the gym, I’ll be focusing a lot on strengthening my tendons to help me to at least maintain my strength.

Exercises That Will Build Tendon Strength

High Rep Bodyweight Exercises: Doing high rep bodyweight exercises is a great way to strengthen your tendons. I’ve used high rep training in the past to help strengthen my knee tendons after suffering an injury. Famous fitness coach Max Shank used high rep squats to recover from a bone bruise caused by a hyper-extended knee.   

Isometrics: Since the day my gym closed, I had the idea of adding isometrics to my training routine. A lot of the old school strongmen I mentioned earlier were big on isometric training. It’s forgotten now because it doesn’t look as cool as moving heavy weight. There are two types of isometrics that I’ll be using; overcoming Isometrics and Extreme Isometrics.

I’ve played around with overcoming isometrics before but I never did it consistently. The idea is to use all the force in your body to move an immovable object. You might ask what’s the point of trying to move something that can’t be moved. The benefit to this type of training is your activating and using a large amount of muscle fiber. You’re applying as much force, if not more than you would for a 1 rep max. I’ve mentioned in the past that the key to maximum strength is applying more force .

In relation to tendon strength, exerting maximum force on an immovable object will place stress on your tendons as well as your muscles. This stress will force your tendons to adapt so it can handle that stress next time. It’s the same concept with how your body adapts to traditional strength training. Fortunately, overcoming isometrics doesn’t compress your joints the way traditional barbell and dumbbell training does.

The other type of isometric training that I’ve been utilizing is extreme isometric lunges. I’ve used these from the to time but now I’m willing to commit to them to reap their full benefits. The idea is to hold a lunge position for up to five minutes on each leg. In addition to stronger knees, you can expect to see an increase in leg muscle size, better nervous system function, and better athletic performance. The most I’ve been able to do is two minutes on each leg. After a week of consistent isometric lunges, I can already feel a difference in the stability of my knees. 

The key to making this work is your mindset towards the exercise. Rather than treating it as an endurance exercise that you need to hold for a certain amount of time, treat it as survival. You need to mentality that you’ll die if you drop in the lunge. This mentality puts extra stress on you. With this stress, your body and nervous system will adapt to make a stronger you.

Plyometrics: the stress put on your tendons through plyometrics forces your body to strengthen them as a result. Just like with weight lifting, you don’t want to overdo plyometrics. I speak from experience when I say doing too much volume on your plyos will lead to joint pain.

One of them best plyometric exercises to improve tendon strength is the depth jump. This is also the most strenuous so do these only when you’re ready. You’ll know you’re ready for depth jumps when you can squat at least double your body weight and learned proper jumping and landing techniques. The reason it’s so powerful is that it causes an impact of up to 3x your body weight on your body. That’s a lot of stress and in order  for you to handle that stress again, your body needs to adapt.

If you want to build strength without weights, focus on strengthening your tendons. By strengthening your tendons and joints, your body will be more equipped to handle heavy weights and other external forces.The interesting thing about the training methods I mentioned in this post is that they’re also know for strengthening the nervous system. There are no excuses. Let’s get to work! Below are some resources I’ve used to help me 

Benefit of High Rep bodyweight exercises:  https://www.t-nation.com/training/8-minutes-to-awesome

What motivated me to try extreme isometrics: https://www.just-fly-sports.com/one-mans-dive-into-extreme-isometrics/

Medical research talking about the muscle activation of isometric exercises: https://www.ncbi.nlm.nih.gov/pubmed/11717228

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Deprivation Increases Capacity

How having less available can help us grow.

We’ve been given a challenge and opportunity.  It’s time to see what we’re all made of. The great Strength Coach, Dan John recently posted a YouTube video that helped put things into perspective. The title of his video is Deprivation Increases Capacity. He talked about how having less resources forces us to adapt and step up. It forces us to work harder. In today’s current climate, a lot of us can feel limited. This is the perfect time for us to step up and see what we’re capable of. It’s what the fitness mindset is all about.

There’s a lot of uncertainty and things that we can’t control right now. One thing we can control is how we approach our fitness and our personal lives. It’s time to embrace this challenge we’re facing and use it as an opportunity to grow in all aspects of our lives. This is what the fitness mindset is all about.

One change I’ve made in my fitness routine is increased workout frequency. I’m training five or six times a week with the off days being for active recovery. One thing that has helped me deal with everything going on is meditating.Meditating has helped me stay grounded during this time. I recommend it for any. Your mental health has a direct impact on your physical health. What changes are you ready to make?

It’s time to approach life with courage and toughness!

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The Power of Self-Awareness in Fitness

How self-awareness will help you achieve your fitness goals faster

As I take time to reflect on my fitness journey, I realize that one of the keys to the progress I’ve made is self-awareness. Self-awareness is crucial to your success in fitness and all other areas of your life. For the purpose of this page, we’ll focus on fitness.

When you have self-awareness, you can be honest with yourself. Self-awareness will help you understand your strengths and weaknesses. Self-awareness will help you see areas in which you can improve. Self-awareness is beneficial for the mental and physical aspect of fitness. 

The Mental

Fitness is as much mental as it is physical. That’s why I’m a big fan of fitness affirmations. To amplify the power of affirmations, you’ll need to find out what thoughts and beliefs are holding you back. This is where self-awareness comes into place. A lot of times we’re not aware of limiting beliefs till we do some reflection.

If you feel stuck at some point in your fitness journey, it might be because you have a certain belief holding you back. Maybe you don’t think you’re worthy of attaining an attractive body. When you have more self-awareness, you see how dumb a belief like this is. If you put in the effort through proper exercise, diet, and sleep then you deserve to have an attractive body.

You might even be afraid of getting hurt in your pursuit of strength or athleticism. This belief could come from injuries you’ve had in the past that have nothing to do with your current position.As someone who’s had previous injuries, I had to do some self reflection to see how those experiences are currently limiting me. My reflection helped me see that those injuries were a result of bad decisions and that I’ve learned from them. As a result, my confidence during workouts increased and so did the progress.

The Physical 

Self-awareness is also important in the physical aspect of fitness. Being self aware in the physical aspect means taming your ego. How can you get stronger if you don’t know your weaknesses? When you’re self aware in the physical aspect, you’ll look see what body parts are holding you back during your lifts.

Being self aware can help prevent injuries as well. When you have self-awareness you can be honest with yourself about your form when performing a lift. You can make the necessary changes to your form so you can lift the weight properly and reduce your risk of injury. When you’re self-aware, you know how your body is feeling on a particular day and you can decide what level of intensity is appropriate for a particular workout. 

How To Increase Self-Awareness in Fitness

Yoga: Improved self-awareness is one of the many benefits of yoga . This is especially through when it comes to your body. Another name for this is body awareness. Doing yoga gives you a strong sense of what’s going on throughout your body, good and bad. 

Meditation: Meditation is a great tool to improve self-awareness. Not only does it help reduce stress hormones and improve nervous system health, it also makes you aware of your subconscious thoughts. These are the thoughts that drive your daily behavior without you being aware of them.

Written Thoughts: I’m a big believer in taking some time to write down your thoughts. It helps you see what’s necessary for your personal growth and for the achievement of your goals. When it comes to fitness, it’s only necessary if you find yourself in a rut. I’ve found that when I feel stuck in my fitness journey, writing down my thoughts have given me new life. This can be used for those who don’t want to sit down to meditate. Don’t worry about this if things are going smoothly. 

Self-awareness is important in fitness and in every aspect of your life. When you improve your self-awareness, you improve your chances of getting what you want out of life.

 

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Weight Lifting For Yogis

How weightlifting can support your yoga practice.

Yoga has been around for thousands of years. It’s been a big part of my fitness journey. I’m not sure if I’d gotten this far if it wasn’t for the benefits I got from yoga . I’ve mentioned how it can help lifters. Did you know that the reverse is also true? Lifting weights can help yogis.

The most obvious reason weight lifting helps yogis is the boost in strength. Being strong makes everything easier. weight lifting also increases bone density. This comes to good use when you’re doing yoga poses that require joint stability. The key to using weight training as a yoga compliment is lifting properly and choosing the right exercises.

How Should Yogis Strength Train

Low Reps: Keeping your reps low in weight lifting is a good way to build strength and keeping muscle bulk under control. As a yogi, you want to feel strong yet mobile. Having too much muscle mass can limit your flexibility. Keeping your reps low will also reduce the risk of soreness, which can get in the way of your performance.

Smooth Reps: Choose a weight that you can move for quality reps. That means you don’t need to be going for one rep maxes if your main focus is improving your yoga performance. Getting good reps improves your neuromuscular efficiency. This will help you get stronger without having to strain yourself. This is how Strength Coach Pavel Tsatsouline recommends to lift. Personally, I love moving heavy weights but my goal isn’t to maximize my yoga performance. Another benefit of getting quality reps is that you reduce your risk of injury.

 

Best Strength Training Exercises For Yoga

People who do yoga can benefit from all the basic weight lifting movements.There are some exercises that have a great direct translation to yoga.

Bulgarian Split Squat: When I think of weight lifting exercises that directly benefit yoga, the Bulgarian Split Squat is the first one that comes to mind. It not only builds leg strength and muscle but it also builds leg stability. I’ve noticed that my standing lunges warrior II poses are a lot smoother when Bulgarian Split Squats are part of my weight lifting routine. The body position of these yoga poses and the Bulgarian Split Squat are very similar. The funny thing is the standing lunge and the Warrior II help me with my Bulgarian Split Squat performance. This is an example of why weight lifting and yoga are a match made in heaven.

Barbell Bench-Press: The Barbell Bench-Press will help your yoga practice due to the increase in shoulder, pectorial, and tricep strength. These strength increases are useful when doing the Chaturanga pose and the more advanced yoga poses that require you to balance on your shoulders. 

Any Hamstring Strengthening Exercise: This one is pretty general. I’ve experienced that I can balance on one leg easier when my hamstrings feel strong. There are several yoga poses that require balancing on one leg so this is useful. Some of the best hamstring strengthening lifts are the deficit deadlift, the weighted glute bridge, and the kettlebell swing.

If you want to improve your yoga practice, you should lift weights. If you want to boost your weight lifting performance, you should do yoga. These two training methods will work in unison to improve your overall physical performance, appearance, health, and quality of life!

 

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The World is Your Gym!

The benefits of including bodyweight exercises to your workout routine.

The world is your gym. This isn’t only a saying but a fact. As long as you have a healthy, functioning body, you can work out. You don’t need weights or equipment to move closer to your fitness goals. I personally believe that the key to getting your body at its optimal state aesthetically and functionally is to add bodyweight exercises to a solid weight training program.

Bodyweight training is essential. Not only is it great for muscle recovery but it also builds body awareness. Bodyweight training also prepares you for weight training. How can you squat with a a barbell on your back when you can’t even do it with your own body weight?

Top 5 Bodyweight Exercises

Push-ups: These are my favorite bodyweight exercises because they’re so convenient. You can do them anywhere at anytime of your choosing. You just have to drop down on the ground and get to work. I used to rely on push-ups before I ever stepped foot in a weight room. They set a good foundation for me to start with since they work a number of muscles like the chest, tricep, shoulder, and core.

Sprints: When people think of bodyweight exercises, sprints don’t often come to mind. It’s usually the traditional bodyweight exercises you can do at home. To do sprints all you need is your body and open space. Sprinting can help you with any fitness goal. Sprinting can help you build muscle, burn fat, and increase athleticism. It’s also a very underrated strength building tool. Anyone that’s looking to build their legs without using weights should incorporate sprints into their routine. There are many ways to do sprints.

Chin-ups: In a previous article I mentioned chin-ups as weighted exercise when you add weights to it. You can still get great benefits from chin- ups when using only your body weight. Chin-ups will build your lats, traps, abs, and upper back. It’s also good for grip strength since you have to hold onto the bar to pull yourself up.

The good thing about the chin-up is that you don’t need a chin-up bar to do the exercise. You can go to a playground and grab a monkey bar or something similar to pull yourself up. If you’re feeling brave you can even use a sturdy looking tree branch.

Leopard Crawl: In the last five years I’ve gotten familiar with the Leopard crawl exercise. It’s one of the most interesting exercises I’ve done. This is a great move to increase core strength and coordination . In addition to the core muscles, Leopard Crawls strengthens various muscles in your upper body. It’s also strengthens your nervous system due to the contra-lateral nature of the movement.

Jumps: As someone who grew up playing sports, I big fan of jumping exercises. Jumping exercises are a great way to build athleticism. They’re similar to sprints in that they can build some very powerful legs. Jumps can be used as a form of cardio too if you use them intelligently. I speak from personal experience when I say using too much volume in your jumping exercises can lead to joint pain. I currently use jumps before my heavy squat and deadlift days as a way to prime my nervous system.This is just one way I include bodyweight exercises in my workout routine.

How I incorporate bodyweight Movements To My Training

Morning Workout: One way I incorporate body weight exercises to my workout routine is by doing them in the morning. Twice a week, I do 5-10 minutes of Leopard Crawls before getting ready for work. Doing this is my substitution for coffee because it wakes me up. Also, challenging myself as a way to start my day helps me build my fitness mindset.

Workout recovery: I use bodyweight exercises for workout recovery, in the form of  yoga . I’ve mentioned this before but yoga has several benefits for lifters including stress relief, increased joint stability, and better flexibility. When I feel beat up from a previous day’s workout, yoga helps revitalize my body.

Workout Finisher: I sometimes use bodyweight exercises as a form of cardio. It’s called Density Training. The idea is to in as many reps as possible of a movement during a certain time period. I like to do a circuit involving bodyweight push-ups, body weight squats, and planks. Below is how it’s structured.

  • Push-ups: As many reps as possible in 45 seconds
  • Squats: As many reps as possible in 45 seconds
  • 45 second Plank
  • Repeat cycle
  • Rest for 1.5 minutes
  • Repeat cycle

The goal is to do at least three rounds of the circuit. The main benefits is increased muscle from the high volume and fat burn due to the increase in heart rate. 

I hope this post convinced you to add some bodyweight exercises to your routine. I still prioritize weight training but it’s good to have some variety in your fitness routine. To tap into your body’s full potential 

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