If you find yourself short on time with BIG fitness goals (like many of us do) then you already know how important it is to maximize your training time to get the results you want.

Clients and friends often ask what the best exercise is for transforming their bodies without a lot of equipment… at Early to Rise, this is our specialty!

There are four exercises I continually advocate because they have stood the test of time — through fitness trends of all kinds they remain the foundation of the best fitness programs that get the best results.

The 4 BEST Bodyweight Exercises for Melting Fat & Sculpting Muscles (videos below):

  1. Squats work the largest muscles in the body, the thighs, stimulating quick gains in muscle growth and strength. Plus, squats provide systemic metabolic stimulation that seems to encourage even upper-body muscle growth. Squat.Lunge.2
  1. Push-ups have been a staple in military fitness, martial arts, and just about every other type of exercise program that’s ever existed. They are one of the most effective ways to not only increase upper body strength but total body fitness since every muscle in the body, including muscles of the shoulders, back, legs, and core, must be engaged to perform a proper push-up. military-a-b
  2. Lunges offer skillful and powerful sport-specific movements in multiple directions to target a greater number of muscles. Lunges primarily target the quadriceps but more emphasis is easily placed on the glutes, adductors, and abductors by integrating directional or stride length changes. Plus, all lunge variations require greater stabilization and balance, which engages the small stabilizers of the pelvis, core, torso, and lower back. Dead.Lunge.4
  3. Pull-ups are the most challenging exercise but they build muscle and shred fat, sculpting the upper body fast. As a functional movement, they require the physical strength to move your own body rather than moving an object, like a dumbbell. This translates into a total body metabolic experience, with surprisingly intense core activation.

Many of my clients transform their bodies and fitness by incorporating these 4 exercises as the foundation of their programming.

Plus, they are astounded at how theses bodyweight moves help them achieve “6-pack abs” without doing thousands of crunches!

Ok, so you know what exercises are the best but do you know why?

Answering this question gives you the power to accelerate your fitness without wasting your time.

The 5 Components of the Best Bodyweight Exercises:

  1. They can be done anywhere. Accessibility is a key component to these movements – each of them requires only bodyweight with the exception of pull ups which is easily solved by working out at a gym, installing a pull up bar at home, or jogging to your local park to hop on the monkey bars. TRX is also a great way to begin building pull up strength.
  2. They offer a compound exercise. Each of these movements require engagement of multiple muscle groups, including the core, creating more effective training while triggering the release of growth hormone that stimulates muscle tissue growth and supports the fat burning process.
  3. Their intensity can be easily adapted. Numerous progressions and regressions make it easy to customize training intensity to align with your individual fitness level.  Proper form execution allows for effective training that builds strength and stamina while reducing risk of injuries.
  4. Variations of these exercises are plentiful. Variety equals results. The more you can switch things up the more your body is challenged to perform. You (and your body) avoid boredom and the dreaded training plateau by incorporating alternate versions of each exercise into your programming.
  5. Each exercise sculpts muscles and melts fat. All of these exercises require balance, coordination, power and control. Their intensity increases heart rate, boosts metabolism, and provides the perfect platform for burning fat while building muscle.

Ready to transform your body? Click below for my quick, Fat Melting, Muscle Building, “Best Bodyweight Exercise” Circuits (beginner, intermediate, or advanced). 

Best Bodyweight Workouts (Scroll past videos for form cues and exercise descriptions):

Beginner: 45:15, 1-3 times through

•Zombie squats

•Kneeling push-up

•Alternating reverse lunges

•Wide-grip pull-ups with Monster Band assist

Intermediate: 45:15, 1-3 times through

 

•Prisoner squat

•Push-up

•Alternating forward lunges

•Neutral-grip pull-up negatives 1 count up : 4 counts down

Advanced: 45:15, 1-3 times through

•Squat jumps

•Push-up with 3-way knee drives: middle, cross body, spiderman

•Alternating reverse lunge and pulse

•Reverse-grip pull-ups

Exercise Form Cues:

*Athletic Stance: Feet hip-width apart or closer. Ball of foot is connected to the ground but emphasis on weight in heels. Slight bend in knees with legs and glutes toned. Lift from the waist to become tall through the spine while contracting or bracing the core. Set shoulder blades together and down, with chest open. Remain lifted through the crown of the head with chin parallel to the floor.

Zombie squats

  • Begin standing with feet hip-width apart, weight evenly distributed, arms extended straight out from shoulders and fully engaged.
  • Push hips back first, then bend knees into a squat with weight shifted into heels.
  • Keep chest lifted, core tight, and arms extended throughout the squat.
  • Drive through the heels and engage glutes to return to standing.

Kneeling push-up

  • Begin in a ½ plank with knees on mat, hands set just outside shoulders, and chest lengthening forward.
  • Brace abs as you bend elbows (angled back ~45 degrees) lowering torso toward mat.
  • Only go as low as you can maintain spinal alignment: no dipping chin, arching back or hip wobbles.
  • Press back up to starting position.

Alternating reverse lunges

  • Being standing in an athletic stance.*
  • Step one leg back onto ball of foot and drop knee toward floor.
  • Keep weight shifted onto front leg, specifically driving up through the heel and glutes of that front leg as you return to standing. Switch sides.
  • Alternate legs lunging and repeat for the designated time.

Wide-grip pull-ups with Monster Band assist

  • Use a Monster band, bench or other device to assist you with proper form and weight.
  • Grab the bar with palms facing forward and hands set wider than shoulders.
  • Draw shoulder blades down and together to begin.
  • Pull body up until chin reaches above bar — elbows draw down toward waistline. Engage abs.
  • Lower with control and fully extend arms. Repeat for designated time.

Prisoner squat

  • Begin standing with feet hip width apart, weight evenly distributed. Prisoner arms have hands set behind head, elbows open, and back muscles engaged.
  • Push hips back first then bend knees into a squat with weight shifted into heels
  • Keep chest lifted, core tight, and arms in Prisoner throughout the squat
  • Drive through the heels and engage glutes to return to standing

Push-up

  • Begin in high plank with hands set outside shoulders, chest lengthening forward and legs engaged.
  • Brace abs as you bend elbows (angled back ~45 degrees) lowering torso toward mat.
  • Only go as low as you can maintain spinal alignment: no dipping chin, arching back or hip wobbles.
  • Press back up to starting position.

Alternating forward lunges

  • Being standing in an athletic stance.*
  • Step forward and drop back knee toward floor.
  • Keep weight shifted onto front leg, specifically driving up through the heel and glutes of that front leg as you return to standing. Switch sides.
  • Alternate legs lunging and Repeat for the designated time.

Neutral-grip pull-up negatives 1 count up : 4 counts down

  • Use a Monster band, bench or other device to assist you with proper form and weight.
  • Grab the bar with palms facing each other and hands set shoulder-width apart.
  • Draw shoulder blades down and together to begin.
  • Pull body up until chin reaches above bar — elbows draw down toward waistline. Engage abs.
  • Lower with for 4 counts until arms fully extend. Repeat for designated time.

Squat jumps

  • Begin in an athletic stance* with feet hip width apart.
  • Press hips back and sit into a squat then drive up through legs to jump off the ground. Land softly, dropping right back into the squat.
  • Repeat for the designated time.

Push-up with 3-way knee drives: middle, cross body, Spiderman

  • Begin in high plank with hands set wider than shoulders and torso in a straight line. Engage quads and core to stay buoyant.
  • Perform a push-up. At the top, drive one knee up toward chest.
  • Repeat the push-up and drive other knee to chest.
  • Repeat push-up this time driving the knee toward the opposite elbow. Repeat on the other side.
  • Finally, perform a push-up with a knee drive to the same elbow. Repeat on the other side then start again with knee drives toward the chest.

Alternating reverse lunge and pulse

  • Begin in an athletic stance.
  • Step one leg back onto ball of foot and drop knee toward floor.
  • Keep weight shifted onto front leg, specifically driving up through the heel and glutes of that front leg — repeat one split squat (or pulse) before returning to standing. Switch sides.
  • Alternate legs lunging and repeat for the designated time.

Reverse-grip pull-ups

  • Use a Monster band, bench or other device to assist you with proper form and weight.
  • Grab the bar with palms facing you and hands set shoulder-width apart.
  • Draw shoulder blades down and together to begin.
  • Pull body up until chin reaches above bar — elbows draw down toward waistline. Engage abs.
  • Lower with control and fully extend arms. Repeat for designated time.

The post 4 Exercises You Need NOW to Melt Fat & Sculpt Muscle appeared first on Early To Rise.

45 Shares:
Leave a Reply

Your email address will not be published. Required fields are marked *

You May Also Like
Read More

How NEOFECT Created a Smart Glove (Robotic Arm) That Uses Online Gaming for Rehabilitation

Wearable technology keeps evolving. And it is transforming the way we experience the world. Watches, eyeglasses, rings, bracelets and even smart home devices like the thermostat are changing how we consumer information, monitor our health and use home products. Smart technology has a significant role to play in how people will live in the future.

NEOFECT wants to change how to aid rehabilitation and the provision of clinicial real-time patient data. In an interview with  Scott Kim, Neofect’s co-founder and CEO of the US office, he spoke to us about how he started NEOFECT, the company’s success factors and challenges they have faced in their bid to change physical therapy using online gaming.

Brief summary about your startup

Established in 2010, NEOFECT is a mobile health startup with a vision to deliver an affordable and effective at-home system to aid neuro patients with central nervous system disorders such as a stroke.

Its first product, RAPAEL Smart Glove, combines a wearable device, virtual reality and gamification for rehab exercise, while its software analyzes the data from built-in sensors and provides training tasks based on the patient’s activity level.

The device has been successfully employed by a number of major hospitals in South Korea since December of 2014, and approved for use in the US and Europe. NEOFECT has offices in S. Korea, San Francisco, and Poland.

Why and how it was started

The President of NEOFECT, Ho-Young Ban, experienced first-hand the difficulties faced by stroke patients and their families when his father and two uncles fell victims of stroke.

Although his uncles were fortunate to survive, they had to turn down the rehab therapy because of the costs involved. So, when his friend Young Choi came up with an idea of Rapael, Ban could not resist.

Soon after, their classmate from the University of Virginia’s Darden MBA program Scott Kim joined the team to launch the US operations.

Kim was born with spinal bifida and went through a surgery and a long rehabilitation process, so he immediately recognized the opportunity and became a co-founder and the CEO of the Neofect’s US office.

What has been the biggest success factors

Personal motivation of the founders combined with the latest, most advanced smart technologies have become the major engines behind the company’s success.

– Gamification, which motivates a patient throughout the rehab process. It helps to induce neuroplasticity for hand function of a patient with a brain damage.

Various rehab games are updated monthly and each game targets specific movements such as squeezing the orange for finger flexion/extension and pouring wine for forearm pronation/supination, for example.

– Artificial Intelligence: the software analyzes data from the glove’s sensors and provides training tasks based on the patient’s activity level. The algorithm is designed to enhance learning multiple functions by offering an optimal task at a proper level of difficulty.

– Wearable Device: RAPAEL Smart Glove is a wearable bio-feedback training gadget. Lightweight and designed to fit different hand sizes, it uses the Bluetooth technology to collect the patient’s data.

What are the biggest challenges you have faced launching and running the company?

The biggest challenge was the product’s concept itself. Many people believed that Rapael could be a threat to the therapists. Fortunately, after we launched the program in several hospitals, we’ve been able to prove that our device is designed with the doctors’ and patient’s needs in mind and helps them make the rehabilitation process more efficient.

Which do you think is most important: the right market, the right product, or the right team?

This sounds like a cliché, but the right team is easily the answer to me. With the right people, you can make necessary adjustments based on new information to make sure there is a product-market fit.

My previous job was to lead a team to make mobile apps – without any exception, all great apps loved by users were made by great teams.

Final words for those chasing the startup dream

Never underestimate the importance of execution. Many people waste their time just to validate what they think or others think, or even just to finish the conceptualization.

However, you should “fail fast” in order concentrate your efforts on building a product which has a market demand, and of course, to save time and money as well.

Plus, you should fail while you are small rather than big, if you’re meant to face it. The earlier you do the reality check, the faster you can reach your goal, although it might cost you a couple of failures at the beginning.

This entry passed through the Full-Text RSS service - if this is your content and you're reading it on someone else's site, please read the FAQ at fivefilters.org/content-only/faq.php#publishers.