Are you in need of an extra dose of motivation to push through your CrossFit workouts? Look no further! In this blog post, I’ve curated a list of 100 motivational CrossFit quotes that will help ignite the fire within you and push you to reach new heights in your fitness journey.

These quotes are not just mere words; they are powerful reminders of the mental and physical strength required to excel in the sport of CrossFit.

Whether you’re a seasoned CrossFit athlete or someone just starting out, these quotes will inspire you to conquer your fears, embrace the pain, and push beyond your limits.

CrossFit is more than just a workout; it’s a lifestyle that demands dedication, perseverance, and a mindset of continuous improvement.

In this carefully compiled list, you’ll find quotes from famous athletes, insightful sayings from CrossFit coaches, and timeless words of wisdom that will fuel your determination and keep you focused on your goals.

These quotes touch on various aspects of the CrossFit experience, from overcoming obstacles to the importance of community support.

As you read through these quotes, reflect on how they resonate with you and consider how they can impact your mindset during workouts when faced with difficult challenges, and in your day-to-day life.

The power of motivation lies in the ability to fuel your drive and keep you going, even when the going gets tough.

So, are you ready to tap into your inner athlete and unleash the full potential of your CrossFit journey?

Let’s dive into this collection of 100 motivational CrossFit quotes that will inspire, empower, and push you to be the best version of yourself.

Get ready to harness the power of these words and let them fuel your determination as you conquer new heights in your fitness journey.

Get your head right, strap on your lifting shoes, and prepare to be inspired as we explore these powerful words of motivation. Let’s dive into the world of CrossFit and ignite the fire within!

“A champion is someone who gets up when they can’t.” – Jack Dempsey

“Pain is temporary. Quitting lasts forever.” – Lance Armstrong

“Doubt me, hate me, you’re the inspiration I need.” – Conor McGregor

“Success isn’t given. It’s earned. On the track, on the field, in the gym. With blood, sweat, and the occasional tear.” – Nike

“The body achieves what the mind believes.” – Unknown

“Lift heavy, lift often.” – Unknown

“If it doesn’t challenge you, it doesn’t change you.” – Fred DeVito

“Rise and grind.” – Unknown

“Your only limit is you.” – Unknown

“Train like a beast, look like a beauty.” – Unknown

“Don’t stop when it hurts, stop when you’re done.” – Unknown

“Be proud, but never satisfied.” – Unknown

“Stronger than yesterday.” – Unknown

“The clock doesn’t lie.” – Unknown

“No pain, no gain.” – Unknown

“Sweat is fat crying.” – Unknown

“Your body can do anything. It’s your mind you have to convince.” – Unknown

“Be relentless in the pursuit of your goals.” – Unknown

“Clear your mind of can’t.” – Unknown

“The only workout you regret is the one you didn’t do.” – Unknown

“Embrace the pain, it’s the only way to grow.” – Unknown

“There are no shortcuts to any place worth going.” – Unknown

“The harder the battle, the sweeter the victory.” – Les Brown

“Strength doesn’t come from what you can do. It comes from overcoming what you once thought you couldn’t.” – Rikki Rogers

“The pain you feel today will be the strength you feel tomorrow.” – Unknown

“If it’s raining, bring an umbrella. If it’s not raining, what’s your excuse?” – Unknown

“When you feel like quitting, think about why you started.” – Unknown

“The only way to finish is to start.” – Unknown

“You don’t always get what you wish for, but you always get what you work for.” – Unknown

“Don’t count the days, make the days count.” – Unknown

“It’s supposed to be hard. If it wasn’t hard, everyone would do it. The hard is what makes it great.” – Tom Hanks

“The pain of discipline is far less than the pain of regret.” – Sarah Bombell

“The only bad workout is the one you didn’t do.” – Unknown

“Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.” – Christian D. Larson

“Success is not the result of spontaneous combustion. You must set yourself on fire.” – Reggie Leach

“You don’t have to be great to start, but you have to start to be great.” – Zig Ziglar

“The greatest adaptation of CrossFit is between the ears.” – Pat Sherwood

“It’s not about being the best. It’s about being better than you were yesterday.” – Unknown

“It’s not about the weight you lift, but the weight you feel lifted off your shoulders after a tough workout.” – Unknown

“I do CrossFit because I can, because I’m able, and because I want to be better than I was yesterday.” – Unknown

“Keep going until you’re proud.” – Unknown

“The real workout starts when you want to stop.” – Unknown

“Sweat is just fat crying.” – Unknown

“The only thing standing between you and your goals is the story you keep telling yourself.” – Unknown

“Fail, learn, grow, repeat.” – Unknown

“Your mind will quit a thousand times before your body will. Feel the pain and do it anyway.” – Unknown

“The best way to predict your future is to create it.” – Peter Drucker

“Don’t watch the clock, do what it does. Keep going.” – Sam Levenson

“Your strength comes from the pain you push through.” – Unknown

“Beast mode: ON.” – Unknown

“Don’t wish for it, work for it.” – Unknown

“You are stronger than you think.” – Unknown”

The difference between the impossible and the possible lies in a person’s determination.” – Tommy Lasorda

“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing or learning to do.” – Pelé

“Train hard and your body will follow.” – Unknown

“If you want something you’ve never had, you must be willing to do something you’ve never done.” – Thomas Jefferson

“The only bad workout is the one you didn’t show up for.” – Unknown

“Your body is capable of amazing things. It’s your mind you have to convince.” – Unknown

“The pain you feel today will be the strength you feel tomorrow.” – Unknown

“Winners don’t wait for chances, they take them.” – Unknown

“Success is not just about hitting PRs. It’s about pushing your limits and doing things you never thought possible.” – Unknown

“Chase your dreams, crush your goals.” – Unknown

“Pain is temporary, pride is forever.” – Unknown

“Every day is a new chance to get stronger, to eat better, to live healthier, and to be the best version of yourself.” – Unknown

“You don’t have to be first, you just have to finish.” – Unknown

“The struggle you’re in today is developing the strength you need for tomorrow.” – Unknown

“Don’t stop when you’re tired. Stop when you’re done.” – Unknown

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” – Unknown

“Every champion was once a contender that refused to give up.” – Rocky Balboa

“Be the hardest-working person you know.” – Unknown

“You don’t get what you wish for, you get what you work for.” – Unknown

“The greatest pleasure in life is doing what people say you cannot do.” – Unknown

“Life is tough. But so are you.” – Unknown

“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier

“Make your dreams as loud as your workout playlist.” – Unknown

“The best athletes are made in the off-season.” – Unknown

“One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success out of his life.” – Edward B. Butler

“The struggle you’re in today is the strength you need for tomorrow.” – Unknown

“I may not be the strongest, I may not be the fastest, but you can bet I’ll be the one working the hardest.” – Unknown

“Tough times never last, but tough people do.” – Robert H. Schuller

“The only time you should ever look back is to see how far you’ve come.” – Unknown

“If it doesn’t challenge you, it doesn’t change you.” – Unknown

“The pain of discipline is nothing compared to the pain of regret.” – Unknown

“Be humble, be hungry, and always be the hardest worker in the room.” – Dwayne Johnson

“You have to believe in yourself when no one else does. That’s what makes you a winner.” – Venus Williams

“The CrossFit community is a family united by pain, sweat, and the pursuit of greatness.” – Unknown

“You’re only one workout away from a good mood.” – Unknown

“Don’t stop until you’re proud.” – Unknown

“Set goals, crush them, and repeat.” – Unknown

“You are stronger than you think you are. Rise above the pain and conquer.” – Unknown

“The human body is capable of amazing physical deeds. If we could just free ourselves from our perceived limitations and tap into our internal fire, the possibilities are endless.” – Dean Karnazes

“Your body can stand almost anything. It’s your mind that you have to convince.” – Unknown

“I am the creator of my destiny and the chief architect of my success.” – Unknown

“You don’t find willpower, you create it.” – Unknown

“The pain you feel today will be the strength you feel tomorrow.” – Unknown

“Obsessed is how the lazy describe the dedicated.” – Unknown

“Your body is the only place you have to live. Take care of it.” – Jim Rohn

“Train insane or remain the same.” – Unknown

“Do it for the after photo.” – Unknown

“You don’t stop when you’re tired. You stop when you’re done.” – Unknown

These 100 motivational CrossFit quotes serve as a constant reminder of the mental and physical strength needed to excel in CrossFit.

Let these words of wisdom inspire you to push through challenges, embrace the pain, and strive for greatness on your fitness journey. With the right mindset and determination, there are no limits to what you can achieve in the world of CrossFit.

So, go forth, embrace these quotes, and unleash your full potential as you take on new challenges and become the best version of yourself.

Remember, you are strong, you are capable, and you have the power to achieve greatness. Keep pushing, keep growing, and keep inspiring others along the way.

The post 100 Motivational CrossFit Quotes appeared first on GB Personal Training Ltd.

What is functional training?

Functional Training has been used as a buzz word for many years now.

The idea behind functional training is that each exercise should be more natural and carry over into daily life.

For example: improving your squats would help you get up and down from a chair and lunges would make climbing stairs easier.

Functional exercises tend to activate more muscles and therefore consume more energy.

These multidimensional exercises also tend to improve your natural movement skills and enhance your general mobility.

See how many of the below functional training exercises you can incorporate into your workouts for a more practical and fat burning workout.

Here are a list of functional exercises:

# 1 – Dumbbell Reverse Lunge with Rotation

The Reverse lunge with Rotation combines a lot of movement changes and challenges your balance, mobility and core stability all at the same time.

It is important to ensure that the rotation comes from the midsection of the body rather than the shoulders.

The back knee should not rest on the floor during the rotational part of the movement.

Ensure that this functional movement exercise is divided into 3 parts:

1. The Reverse Lunge
2. Then the Rotation back and forth
3. Finally the step back to the stating position

Functional Training Workout Example: 10 repetitions each side, rest 60 seconds and repeat for a total of 3-5 sets.

Want more? See 16 Kettlebell Lunge Variations

# 2 – Hip and Thoracic Openers

This hip opening exercise can be used as part of your warm up or as part of your main functional training program.

Due to most peoples sedentary lifestyles the hips can become very stiff with limited mobility. Tight hips will cause lower back issues and general movement compensations.

This functional movement exercise not only opens the hips but also strengthens the core muscles and improves mobility in the upper spine too, another common area that lacks mobility due to too much sitting.

Breathing is a key part to this exercise so ensure that you breathe out as you sink your hips down into the movement.

Workout Example: Try 20 alternating repetitions with controlled breathing

# 3 – Single Leg Dumbbell Row

Rowing exercises are very important because not only do they counteract all the sitting that we do but they also target a huge amount of neglected muscle mass on the back.

As soon as you start standing on one leg and performing a row lots of great things start to happen.

Standing on one leg improves hip stability which is essential because most people have weak external rotation which affects gait.

The one legged stance also encourages greater core activation in order to deal with rotational forces placed on the body during the one arm row.

A flat back is vital throughout this functional training exercise to keep the spine protected.

Try to work on the mid back muscles by rowing towards the hips rather than shrugging the shoulders.

Workout Example: Try 8 repetitions each side, rest 60 seconds and repeat for 3-4 sets.

Want more? 6 Kettlebell Row Variations for a Strong Back

# 4 – Break Dancer Push Up

The break dancer push up takes the regular push up and adds another dimension.

Performing this exercise will improve your shoulder stability as well as increasing your mobility through your hips.

Once you get the hang of this functional movement exercise you can increase the speed and get cardiovascular benefits from it too.

As with all Push up variations they require excellent core strength in order to complete the movement correctly.

Workout Example: Start the clock and see how many great repetitions you can perform in 60 seconds!

# 5 – Yoga Squat

Possibly one of my favourite squatting movements and superb for developing leg strength and all over mobility.

During the yoga squat concentrate on your breathing.

This functional training exercise is broken down into 4 parts:

1. Squat down into a deep squat (Breathe Out)
2. Hands down and straighten the legs (Breathe In)
3. Return to a deep squat and hands up (Breathe Out)
4. Stand back up tall (Breathe In)

Only move as fast as your breathing will allow and work on trying to straighten the legs while the fingertips are touching the floor.

Functional Training Workout: Complete as many repetitions as possible with good breathing

Learn more: 7 Kettlebell Squats You Need to Know

# 6 – Kettlebell Turkish Get Up

The ultimate full body functional exercise that not only improves your overall strength but your overall mobility too.

The Get Up exercise is excellent when performed with a kettlebell but it can be equally effective with a dumbbell or just with your own body weight.

In fact, for the fitness newbie there is no better functional training exercise to begin with.

I would argue that you should never start pressing a weight above your head until you can perform a Turkish Get Up with the same weight.

The benefits that can achieved from this exercise cannot be stressed enough.

Want more? Ultimate Guide to the Kettlebell Turkish Get Up

Functional Training Workout: 1 Left Side, 1 Right Side, 2 Left Side, 2 Right Side, continue for as high as you can go.

# 7 – Side Lunge with Reach

Not enough people perform the side lunge and by adding a reach it creates yet another dimension.

Side lunges work into the buttocks as you overload the one side.

They also encourage strengthening of the back extensors as you struggle against gravity to keep your chest up.

Finally, they are excellent at increasing hip mobility as the legs are separated during the lunge.

Ensure during the lunge that the chest is kept high and the weight is kept back on the heels rather than the toes.

As you get the hang of this functional training exercise and you start to warm up try to get deeper and deeper towards the floor for added hip mobility.

Functional Training Workout: 5 Left, 5 Right, 10 Left, 10 Right, 5 Left, 5 Right.

# 8 – Overhead Warm Up with Dumbbells

Now for a great warm up exercise that can be used before you start your main workout or as part of your workout session.

This functional exercise works the shoulder stabilisers but also your core stabilisers as you move dynamically from the kneeling to the standing position.

The core muscles act in many different ways depending upon your foot position, so your core may be strong during the squat but weak during the lunge.

Just because you have ripped abs doesn’t mean you can stabilise your spine correctly during movement.

Take your time with the exercise and feel how your shoulders and core work hard to stabilise the dumbbells above your head.

Functional Training Workout: Try 10 Leading with the Right leg and the 10 leading with the Left leg.

# 9 – Stir the Pot with a Stability Ball

If you are ready for a serious core exercise then this is the one for you.

This functional exercise works also every muscle of your core along with your shoulders, back, chest, buttocks and legs.

You begin in a standard plank position on the stability ball but then rotate the arms around in a circle going as far forwards as you can manage.

The further forward you push your elbows away from you the harder the exercise becomes.

I would recommend that everyone master the regular plank first before moving onto this more advanced exercise. Keep the core muscles tight at all times and never let the hips sag below horizontal.

Functional Training Workout: 3 Rotations Clockwise, 3 Rotations Anti-Clockwise

# 10 – Dumbbell Reverse Lunge and Press

During this super calorie burning functional exercise we combine two huge movement patterns the lunge and the overhead press.

As you perform the reverse lunge you use the forward momentum coming out of the movement to help you drive the dumbbells above your head.

Try and combine the two movements rather than just lunging first and pressing second.

Alternating legs after each press will ensure that you use as many muscles as possible throughout your workout.

Functional Workout Example: Try 20 alternating repetitions, rest 60 seconds and repeat 3-4 times for a serious fat burner!

# 11 – Kettlebell Snatch

This kettlebell exercise is great at connecting the lower half of the body with the top half.

You will work practically every muscle in your body during this explosive functional training exercise.

The Kettlebell snatch can be hard to master and certainly should not be attempted by the beginner.

Good stable shoulders, practical core strength and even good grip strength is required to ensure that you make it through this exercise in one piece.

However, once perfected the Snatch is one of the best explosive exercises around.

Want more? Ultimate Guide to the Kettlebell Snatch

Functional Workout: Try the Snatch challenge, as many Snatches as possible in 10 minutes without putting the kettlebell down.

# 12 – Double Lunge and Reach

The double lunge takes your lunging exercise to another dimension.

Performing the double lunge overloads the buttocks, hip and thighs as well as putting your heart rate through the roof.

Including a reach into the movement just makes this functional exercise very tiring indeed.

The double lunge requires you to combine both the forward lunge with the reverse lunge.

The foot should not touch the floor between lunges so the movement happens reasonably quickly.

Practice both the forward lunge and the reverse lunge before attempting to put them together.

Workout Example: 5 Double Lunges Left, 5 Right, Rest for 1 minute and repeat 3-4 times.

Want more? 51 Bodyweight Exercises You Can Do Anywhere

# 13 – Stability Ball Push Ups

The stability ball push up takes away the stable floor and adds a real challenge to the chest, shoulders and core muscles.

The wrists and forearms will also get a good workout from this push up variation.

If you are new to this type of functional exercise then you may want to have someone hold the stability ball in place before you start doing the exercise alone.

Keep the core rigid and tight throughout the exercise and experiment with wrist position until you find one that suits you best.

Workout Example: 10 reps, rest 60 seconds and repeat for 3-4 sets.

Conclusion to Functional Training Exercises

So that completes my list of 13 Functional Training Exercises.

You will notice from the list that we have an exercise for every important movement pattern:

1. Squat
2. Lunge
3. Deadlift
4. Push
5. Pull

The 13 functional training exercises also incorporate the 3 fundamental movement planes:

1. Frontal (side to side)
2. Sagittal (forwards and backwards e.g.. running)
3. Rotational (twisting around the centre line)

Why not try incorporating 1 or 2 of the above exercises into your standard workout program.

I think you’ll be amazed at the difference they will make.

Love these functional training exercises?

Then you’ll love my Kettlebell Workouts website

The post Top 13 Functional Training Exercises You Should Use in Your Workouts appeared first on GB Personal Training Ltd.

41 Medicine Ball Exercises

Medicine Ball exercises are excellent for all levels of conditioning from complete beginners to the experienced athlete.

You can use medicine balls in various ways to produce everything from general conditioning and fat loss to increases in strength and power for sports.

The faster more dynamic medicine ball exercises should be reserved for the more advanced athlete and the static exercises for the beginner.

Please be warned that performing dynamic exercises with a heavy medicine ball can cause extreme muscle soreness post workout so always start off light and progress gradually.

Watch all 41 Medicine Ball Exercises below:

Medicine Ball Exercises List

Here is a list of Medicine Ball Exercises starting with the exercises for beginners at the top and processing down to the more advanced options further down the list.

1 Medicine Ball Slingshot

Muscles used: Shoulders, Core
Summary: An excellent warm up exercise that requires a little practice to stop you losing control of the medicine ball. Practice working in both directions changing every 10 – 20 reps.

2 Medicine Ball Halo

Muscles used: Shoulders, Upper Back
Summary: A great warm up movement that will loosen the shoulders, neck and upper back. Be sure to keep the medicine ball as close to the neck as possible. Try changing directions every 5 – 10 reps.

3 Medicine Ball Squat

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips
Summary: One of the most important movement patterns, the squat can be performed by holding a medicine ball close to the chest throughout. Excellent for beginners because it acts as a nice counterbalance as you sit back onto your heels.

4 Medicine Ball Step Up and Press

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips
Summary: A very practical and functional exercise that involves stepping up onto a box and then pressing overhead. Try to ensure you pull yourself up onto the box with your front leg rather then pushing from your rear leg. Try alternating legs or leading with the same leg each time.

5 Medicine Ball Squat and Lateral Step

Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: Similar to the medicine ball squat exercise but this time you step to the side before descending into the squat. Slightly more challenging and cardiovascular. Try alternating sides when you step.

6 Medicine Ball Bob and Weave Exercise

Muscles used: Back, Core, Glutes, Quads, Hamstrings
Summary: A great cardio movement for beginners as well as improving strength and flexibility in the hips. Many workouts forget to focus on lateral movements like this one but the benefits can be very rewarding especially for sports.

7 Medicine Ball Squat and Push

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips
Summary: For this exercise we take the squat to a slightly more advanced level by adding in a forward chest press at the top of the movement. Be sure not to lean backwards during the chest press and keep your core tight and engaged throughout.

8 Medicine Ball Static Lunge

Muscles used: Glutes, Hamstrings, Core, Hips
Summary: The lunge is a demanding movement but well worth the effort because it not only conditions the legs and buttocks but is also very cardiovascular. A great movement for improving your hip flexibility too.

9 Medicine Ball Overhead Squat

Muscles used: Back, Core, Glutes, Quads, Hamstrings, Hips, Shoulders
Summary: This more advanced squat exercise will help to straighten out any squat alignment issues you may have as well as strengthening your entire body. Holding the medicine ball overhead also makes your heart worth harder as it has to pump blood all the way up to your hands.

10 Medicine Ball Lateral Step Up and Press

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips
Summary: We have already worked on the regular step up, now we start to strengthen the hips with this lateral movement. Again make sure to pull yourself up with the front leg rather than pushing up from the rear leg.

11 Medicine Ball Cossacks

Muscles used: Back, Core, Glutes, Quads, Hamstrings, Hips, Adductors
Summary: An excellent hip opening and strengthening exercise that is fun to perform. Keep your feet in the same position throughout the entire exercise. Start off steady and keep getting deeper into the movement with each repetition.

12 Medicine Ball Half Kneeling Press

Muscles used: Shoulders, Triceps, Core, Glutes
Summary: You will need good balance and control as well as core strength and glute activation in order to perform this exercise correctly. Don’t allow yourself to arch at the lower back or for your buttocks to drift backwards. Stay strong and engaged!

13 Medicine Ball Clean and Press

Muscles used: Shoulders, Triceps, Back, Core, Glutes, Quads, Hamstrings, Hips
Summary: A great functional exercise that simulates picking something up from the floor and placing it up and over your head. Almost all of your muscles are engaged throughout this movement. Be sure to keep a nice flat back as you pick up and lower the medicine ball.

14 Medicine Ball Reverse Lunge

Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: One of the best exercises for strengthening and conditioning the buttocks and legs. Keep your chest up throughout the movement and work on pulling yourself up using the front leg.

15 Medicine Ball Single Leg Deadlift

Muscles used: Back, Core, Glutes, Quads, Hamstrings, Hips
Summary: Develop strong hamstrings for sports and excellent balance with this exercise. Work on keeping your back nice and flat throughout the movement by keeping your chest up.

16 Medicine Ball Overhead Warm Up

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings
Summary: A great intermediate exercise for warming up the lunge movement pattern. Keep the medicine ball overhead as you move from standing to the tall kneeling position. Use a mat to protect your knees!

17 Medicine Ball Forward Lunge

Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: A slightly more challenging lunge variation than the reverse lunge exercise. Try to avoid rocking too far forwards by stepping first and then dropping straight down into the lunge position.

18 Medicine Ball Squat and Press

Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings, Hips
Summary: Looking for a full body exercise that is also good for fat burning then this is the medicine ball exercise for you. Very cardiovascular! Ensure you have mastered the other squat variations before moving onto this one.

19 Medicine Ball Static Lunge and Press

Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings, Hips
Summary: This lunge variation is surprisingly challenging on your balance as both feet should not move throughout the entire exercise. A good full body exercise and very cardio too.

20 Medicine Ball Squat and Rotational Press

Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings, Hips
Summary: Another functional exercise that mixes a squat with a rotational press. Excellent for improving upper body mobility as well as conditioning the full body from head to toe. Alternate sides after each repetition.

21 Medicine Ball Overhead Forward Lunge

Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings, Hips
Summary: An intermediate level lunge option that challenges the core muscles further as you have to try and stay tight to avoid lower back arching. Also more cardiovascular than the regular lunge as the heart must work harder to pump blood up to the hands.

22 Medicine Ball Push Up Single Hand

Muscles used: Shoulders, Triceps, Chest, Core
Summary: You can challenge your shoulder stability and improve your single arm chest strength by performing a push up with one hand on a medicine ball. For this exercise you roll the medicine ball across and change hands each repetition.

23 Medicine Ball Lunge with Rotation

Muscles used: Upper Back, Core, Glutes, Quads, Hamstrings, Hips
Summary: A tricky lunge variation that will challenge both your balance and mobility through your hips and upper back. Be sure to lunge first and rotate second rather than doing them both at the same time.

24 Medicine Ball Double Lunge

Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: A really challenging exercise that overloads the one leg and buttock as well as raising the heart rate very quickly. For a more advanced variation try not to put your foot down as you move from forward lunge to reverse lunge.

25 Medicine Ball Chest Pass

Muscles used: Shoulders, Triceps, Core, Chest
Summary: A dynamic medicine ball exercise that involves explosively pushing a medicine ball against a wall. You can also perform this exercise with a partner.

26 Medicine Ball Bulgarian Lunge

Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: For single leg strength the Bulgarian lunge is a very good choice. Just raising the real foot off the ground makes a huge difference to the demands on the front leg and buttock. Careful not to raise the rear leg too high if your hip flexor flexibility is not too good.

27 Medicine Ball Push Up

Muscles used: Shoulders, Triceps, Core, Chest
Summary: The instability of the medicine ball on the floor creates a great way to challenge your chest, arms and shoulders when performing a push up. Ensure the arms bend backwards along the body and the medicine ball is under the centre of the chest.

28 Medicine Ball Overhead Reach Reverse Lunge

Muscles used: Shoulders, Triceps, Glutes, Core, Hamstrings, Quads, Hips
Summary: A dynamic lunge variation that challenges both strength, flexibility and cardio. As you step backwards into the reverse lunge reach up and backwards with the medicine ball. Keep your core muscles tight and engaged throughout to protect your lower back.

29 Medicine Ball Side Lunge

Muscles used: Back, Core, Glutes, Quads, Hamstrings, Hips
Summary: You can improve your hip flexibility and develop strong buttocks and legs with this exercise. Great for sports! Make sure to keep your chest up and heels on the floor.

30 Medicine Ball Crescent Squat

Muscles used: Shoulders, Core, Back, Obliques, Glutes, Quads, Hamstrings, Hips
Summary: You will need good coordination for this medicine ball exercise as you move in a crescent shape from a squat into the standing position. Don’t make the mistake of bending your lower back at the bottom of the squat position.

31 Medicine Ball Chopping Forward Lunge

Muscles used: Shoulders, Core, Obliques, Glutes, Quads, Hamstrings, Hips
Summary: A excellent way to add a little more dynamic movement to your forward lunges. Chop down and across the front leg while keeping your chest up. You can perform this exercise walking forwards and alternating sides or keep repeating over the same leg.

32 Medicine Ball Overhead Front Slam Exercise

Muscles used: Shoulders, Lats, Core
Summary: A dynamic core exercise that will take some practice to activate the core muscles correctly. Actively use the core muscles to pull you down as you slam the medicine ball to the floor.

33Medicine Ball Pistol Squat

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips
Summary: One of the best single leg exercises to condition your mobility, strength and balance. Use the medicine ball to act as a counterbalance as you perform the exercise.

34 Medicine Ball Crescent Reverse Lunge

Muscles used: Shoulders, Core, Obliques, Glutes, Quads, Hamstrings, Hips
Summary: An advanced lunge variation that takes the medicine ball up and over the head in a crescent shape during each repetition. Great for the core muscles and challenges your cardio too!

35 Medicine Ball Deck Squat

Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings, Lats
Summary: A fun exercise that requires good hip mobility as well as strength in order to complete the movement. Use the medicine ball to propel you up from the bottom position.

36 Medicine Ball Overhead Throw

Muscles used: Shoulders, Lats, Back, Core
Summary: Think of a soccer throw and you will understand the movement here. Challenging on the Lats and core muscles so be careful to warm up well and do not use a heavy medicine ball.

37 Medicine Ball Front Chop

Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings, Hips
Summary: In many ways this medicine ball exercise is like the kettlebell swing. It can feel very strange at first but once mastered  it is a very effective exercise for the entire body. Be sure to keep the chest up and hinge from the hips.

38 Medicine Ball Jumping Squats

Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: Develop explosive power in your legs using this jumping squat exercise holding a medicine ball close to your chest. Definitely not one for beginners!

39 Medicine Ball Downwards Diagonal Chop Exercise

Muscles used: Shoulders, Back, Obliques, Core, Hips
Summary: A challenging exercise that requires good body alignment throughout. Ensure to keep your chest up and lower back flat. As you chop down with force your body will have to absorb the movement which can leave you feeling sore (DOMS). Start with a very light medicine ball.

40 Medicine Ball Jumping Lunges

Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: Develop explosive legs in the lunge movement pattern with this exercise. Definitely not one for the beginner and a good warm up needed beforehand. Very cardio too!

41

Medicine Ball Upwards Diagonal Chop Exercise

Muscles used: Shoulders, Back, Core, Obliques
Summary: A very advanced exercise that requires good coordination otherwise it can feel “just weird”. Keep the core tight and engaged throughout. Be careful and use a very light medicine ball to practice.

Have you tried any of these Medicine Ball exercises? Let me know more below…

The post 41 Medicine Ball Exercises for Full Body Functional Conditioning appeared first on GB Personal Training Ltd.

It’s a common misconception that you need to lift weights in order to build muscle.

For most people bodyweight exercises are an excellent place to start on your bodybuilding journey.

It is certainly possible to out grow bodyweight exercises as your strength improves but you rarely see many people really challenging themselves by just using their own bodyweight.

In order to build muscle you need to create overload and also add density.

So not only will you need to perform exercises that challenge you but also you will need to repeat them 3-5 times with only a 1 – 2 minute rest between sets.

Your starting point with all the following exercises will be dependent on your current level of strength and stability.

I will presume that you are proficient at the basics like regular bodyweight: Lunges, Squats and have good Core Strength. If not, I highly recommend that you master these fundamental movements first.

# 1 – Bulgarian Lunge

 
This variation of the Lunge is an excellent introduction into single leg strength training.

Start in a static lunge position and raise the rear foot on a step or box at approximately 6 – 12 inches off the floor.

From this position lunge down allowing your back knee to get as close to the floor as possible.

Keep your chest up throughout the full movement and ensure you temporarily straighten the front leg with each repetition.

If you suffer with tight hip flexors then you will feel a pulling on the back thigh as you drop down into the lunge. Try 8 – 12 on each side.

# 2 – One Hand Raised Push Ups

Once you have out grown the regular Push Up you can make it more demanding by raising one hand on a block or push up bar.

Once you raise the one hand you put more demands on the other side of the body, especially the chest and triceps.

It is VERY important that you keep your body flat and in line with the floor, in other words you will not be straightening the arm that is raised on the block.

I would recommend that you start with a block of 3 inches off the floor and as you get stronger you can work up to 12 inches.

Try 8 – 12 on each side.

# 3 – Inverted Bodyweight Row

This exercise is highly underused and will not only help build muscle on the back of your body but add muscle to your forearms too!

You will need a parallel bar to lie underneath in order to perform this exercise.

I have seen the exercise performed under sturdy tables too!

Keep your body tight, and palms pointing away as you row up to your sternum.

To increase the intensity you can raise your feet off the floor and onto a bench or Swiss Ball. Shoot for 8 – 12 slow and controlled repetitions.

# 4 – Pistol Squat

 
Also known as a Single Leg Squat.

You will need good single leg strength, mobility and stability in order to master this exercise.

Holding one leg out in front of you lower yourself down into a deep squat, pause at the bottom and then drive back up to the top keeping your weight back and on your heal.

If you find this movement too difficult practice dropping down into a chair and then driving back up.

Alternatively use a band, TRX or chair to help keep your balance.

Again 8 – 12 reps on each leg.

# 5 – Pull Ups and Chin Ups

One exercise that most people never grow out of.

Excellent for developing the back, as well as the biceps.

You will find Chin Ups, palms facing you, much easier as the biceps and overall flexion of the body helps the movement.

Pull Ups are tougher especially as your grip gets wider apart.

If you struggle to perform either of these variations then you can use a band under one foot to help with the movement or put one or both feet on a chair.

Shoot for 8 – 12 clean repetitions.

# 6 – Side Lunge

 
Another Single Leg exercise that can be very demanding if performed correctly.

Step out to the side and push the hips backwards and keep your weight on your heel.

Drop down so your thigh reaches at least parallel with the floor before driving back up into the top position.

Keep your chest up throughout the whole movement.

If you want to really challenge this movement you can raise the non moving leg onto a step or box. 8 – 12 reps each side.

# 7 – Rope Assisted Inverted Bodyweight Row

Single arm bodyweight rows are very demanding.

If you are not at this level yet but find regular bodyweight rows are not challenging enough for you then this variation will help.

Set up as for a regular inverted bodyweight row except hold with one hand a 6 inch strap or belt attached to the bar.

Keep your body level as you perform the exercises as usual.

You will not be able to totally straighten the one arm. Again aim for 8 – 12 repetition per arm.

# 8 – Rope Assisted Pull Ups and Chin Ups

This is a way to make your Pull Ups and Chin Ups even harder and to get you well on your way to performing a single Arm Pull Up or Chin Up.

Just like with the Inverted Rows above you can use a 6 inch rope or strap to hold with the one hand.

Using this method overloads the one side and makes the exercise so much more challenging.

Ultimate goal is 8 – 12 on each side.

# 9 – Double Lunge

 
You can seriously overload your quads and buttocks by performing this exercise.

Imagine that your one foot is stuck to the floor then lunge forwards and backwards without putting your foot down between movements.

The movement should be smooth with nice clean transition from one lunge to the next.

Once you have completed one side immediately move onto the other for a real treat!

1 repetition counts as forwards and backwards. Try 8 – 12 on each side.

Why I didn’t include the Handstand Push Up

I love handstands.

There is nothing better for developing shoulder stability than handstands!

In fact, find a stretch of grass and you will struggle to stop me from practicing my handstands and walking on my hands.

The handstand push up is different.

The idea of pushing yourself to complete close to maximum repetitions with the possibility of breaking your neck if your arms give way just isn’t something I would recommend.

By all means practice your handstands but be wary of using handstand push ups to develop muscle.

Using Plyometric Exercises for Pre-Fatigue

 
There are many great Plyometric or Jumping based exercises that you can use to pre-fatigue the movement pattern before performing some of the above.

Here are a few examples:

• 12 x Jumping Squats > 8 Pistol Squats
• 12 x Jumping Bulgarian Lunges > 8 Bulgarian Lunges
• 12 x Clap Push Ups > 12 Regular or 8 One Hand Raised Push Ups

I would not recommend that you use Pre-Fatiguing for every workout because it will really beat your body up but once every week or 10 days will produce a nice shock to your system.

I hope you enjoyed this post and it has enlivened your passion for including Bodyweight Exercises back into your program.

What bodyweight exercises do you use? Let me know more below:

The post 9 Muscle Building Bodyweight Exercises appeared first on GB Personal Training Ltd.

Big Bang exercises use as many muscles in the body as possible during each movement.

When you engage hundreds of muscles at a time the body requires larger amounts of energy to fuel the movement. The more energy required for the movement the more calories you burn.

If you are short on time or are looking for exercises to burn maximum amounts of calories then choosing from this list will really help.

A word of warning: Most of these exercises are NOT for the beginner.

They all involve complex movements that require good balance, coordination and strength.

Due to the complexity of these exercises they also involve huge amounts of neurological involvement, something that is often overlooked in program design.

So not only are they physically tiring but mentally tiring too!

I would advise you to choose just one of these exercises per workout and start off slowly.

OK, here goes…

# 1 – Cross Body Clean and Press

This exercise is best performed with a dumbbell. You need good mobility and lower back form in order to get this one right.

Start off with the dumbbell just in front of the left foot.

Next lean down with the right hand and Clean the dumbbell up to the right shoulder keeping your back flat and driving from the hips. Next press the dumbbell overhead.

Reverse the movement by bringing the dumbbell down to the shoulder and then across the body to the left foot again.

Just 10 reps of this exercise on each side is very demanding.

# 2 – Kettlebell Snatch

The Snatch is an explosive exercise that uses most muscles in the body but predominantly the ones in the legs and back.

Using one hand, swing the kettlebell between the legs as if performing a regular kettlebell swing.

When the kettlebell reaches head height pull the kettlebell towards you and then punch your hand up and through.

Reverse the movement by throwing the kettlebell out and then controlling it as it swings back through the legs.

If you are familiar with Barbell training then the Barbell Snatch could also be classed as a big bang exercise.

Want more? See the Complete Guide to the Kettlebell Snatch here

# 3 – Kettlebell High Pull

Another big bang exercise from the kettlebell camp.

The High Pull works into the back of the body as well and being very cardiovascular, even more so than the Swing or Snatch.

Swing the kettlebell as with a regular swing but once you reach head height pull the kettlebell towards you keeping the elbow high and wrist straight.

Next push the kettlebell back out and return to the regular swing pattern.

Tough on your grip strength this one too! Try just 50 on each side for a cardio workout.

Want more? See how to master the kettlebell high pull

# 4 – Reverse Lunge and Press

A great full body movement that you can performed with Dumbbells, Kettlebells, a Medicine Ball or a Barbell.

Holding the weight at shoulder height take a good step back into a reverse lunge and ensure that the back knee gets as close as possible to the ground.

Next pull forwards from the front heel and as you start to return to the start position drive the weight overhead.

Control the weight back down to the shoulders and repeat the movement using the other leg.

Want more? See 16 Kettlebell Lunge Variations here

# 5 – Side Lunge and Clean

The side lunge is a very demanding exercise on its own but add a clean to the movement and you seriously know you’re exercising!

Step out wide with a Kettlebell or Dumbbell held at shoulder height.

As you step sideways drop the weight down towards the ground.

When you reach the bottom of the side lunge the arm should be straight.

Next drive back up to the start position and at the same time clean the weight back to shoulder height.

Keep your back flat throughout the whole movement.

# 6 – Thruster

The classic Crossfit exercise that connects the Squat with the Overhead Press.

It’s important that you take your time with this exercise.

Ensure that you reach at least parallel with your thighs to activate your Buttocks as well as using your upwards momentum to drive the weight overhead.

You can perform this exercise with any number of difficult pieces of equipment from Dumbbells, to Kettlebells to Powerbags, to Heavy Rocks!

Want more? See 7 Kettlebell Squat Variations here

# 7 – Pistol Squat

One of my personal favourites because it not only works on balancing asymmetries between your left and right side but also requires good Mobility, Strength, Balance, Coordination, and Cardiovascular health.

Just try 5 – 10 reps of these on each side and feel how your heart rate starts to beat!

Holding one leg out in front of your drop down into a deep one leg squat.

Without letting your one foot touch the floor drive back up to the starting position.

To activate the shoulders and back hold a weight plate, medicine ball etc. out in front of you.

# 8 – Deadlift

The grandfather of full body movements.

Using a barbell push the hips backwards as you reach down to grab the bar.

Driving from your heels with your chest up and back flat return to a standing position.

Slowly return the bar to the ground and repeat.

Note that the deadlift is labelled a Deadlift because it is lifted from a dead position. So start each repetition from the ground.

Although you use huge amounts of hips and legs during the movement, the back, and upper back also get huge engagement. Try 5 sets of 5, then rest up for a few days!

Want more? See 11 Kettlebell Deadlift Workouts here

# 9 – Kettlebell Swing

The classic Kettlebell exercise that sees the kettlebell dynamically swung between the legs.

Hugely effective due to the deceleration that is needed at the bottom of the swing and the dynamic movement from the hips.

Both one handed and two handed swings are effective although you will need to experiment to get the weight right.

Want more? See the Complete Guide to the Kettlebell Swing here

# 10 – Squat and Rotational Press

Very similar in movement to the Thruster except this time more rotation is added to the movement.

Start by holding a dumbbell in each hand at shoulder level. Next drop into a deep squat, pause and then drive back up.

As you are coming up out of the Squat pivot on one leg and push one of the dumbbells up and across the body.

Return the dumbbell back to the shoulder position and repeat on the other side.

# 11 – Turkish Get Up

The perfect full body stability exercise that can be performed with a dumbbell or kettlebell.

Begin the movement from a lying down position with the weight held straight armed above the chest.

Next sit up using one hand for support before sweeping the leg underneath the body and standing up.

The movement is then reversed back down to the lying down position.

A great exercise for beginners to bombproof the body from future injuries.

The exercise can be practised with a weight to begin with or by holding a glass of water.

Want more? See the Complete Guide to the Turkish Get Up here

# 12 – Powerbag Squat and Shoulder

Another variation of the Thruster but this one uses a Powerbag.

Start with the Powerbag on one shoulder and perform a deep squat.

Next drive up from the bottom of the squat and at the top position push the Powerbag up over your head and onto the other shoulder. Finally drop back down into the squat and repeat.

This exercise is a fast and cardiovascular movement that will leave any fitness enthusiast gasping for breath.

Try 20 reps.

# 13 – Clean, Squat and Press

A superb Kettlebell, Dumbbell or Barbell exercise that combines the popular Thruster exercise with a clean too!

The Clean movement adds more of a Deadlift type element so you get the benefit of more back engagement.

Begin by cleaning the weight to shoulder height before dropping into a deep squat and then driving up into an overhead press.

Finally take the weight back down to the ground before repeating the movement.

# 14 – Burpee Plus

Everyones favourite, the Burpee can be classed as a big bang exercise especially if you add a few extras.

To make the exercise more demanding you can add 1-3 push ups at the bottom of the burpee and a jump at the top of the movement.

I even like to encourage forward jumps or side jumps after each repetition.

# 15 – Walking Lunge with Rotation

A fun exercise that is highly demanding for the whole body.

Holding a medicine ball, dumbbell, powerclub, or weight plate begin with a forward lunge.

As you drop down into the lunge take the weight diagonally across the body from the shoulder and across the front knee.

Pull from the front heel and step up forwards.

Next repeat on the other side taking the weight across the opposite knee.

Continue walking forwards in this way.

Try 20 total reps or choose a marker to walk towards.

# 16 – Cable Push

You will need a cable machine or a resistance band for this exercise.

Stand with the right foot in front of you in a staggered stance and the weight behind you held in the left hand.

Now press the weight forwards rotating through the rear foot as you near the end of full extension.

Not only will you get heavy shoulder and chest engagement from this exercise but the core and legs work hard too!

# 17 – Cable Pull

The complete opposite of the Cable Push, this time pulling the cable towards you from a split stance.

Again rotate the body as the cable nears the end of the movement.

Ensure that you work the full range of movement during this exercise allowing the working side to fully extend and fully flex.

Maintain a tight core through the exercise and you won’t be disappointed!

Have you tried any of these exercises? Let me know more below:

The post 17 Big Bang Exercises for Fat Burning appeared first on GB Personal Training Ltd.

Who doesn’t love a challenge?

This 500 Bodyweight Workout Challenge requires no equipment so you can take it with you anywhere.

Great for fat loss, developing movement skills, improving cardio and general conditioning.

Practice the exercises first and progress slowly, perhaps completing the challenge with only 10, 15 or 20 reps of each exercise.

When you are ready take on the challenge.

Record so far 11:31. And no it wasn’t me, my best time is 11:47. Enjoy!

You will need to take a days rest after completing the challenge.

Warning: if you are a complete beginner then some of these exercises are not for you, please use the alternative exercises listed beneath each exercise.

1. Fast Mountain Climbers (50 reps each leg)

Easier Exercise: Don’t jump to alternate the legs at the same time. Instead alternate placing each foot forwards and then backwards.

Watch a tutorial video of the Fast Mountain Climbers: 

2. Jump Squats (50 reps total)

Easier Exercise: Replace this exercise with regular Y Squats, shown for exercise #6.

Watch a tutorial video of the Jump Squats Exercise: 

3. Push Ups (50 reps total)

Easier Exercise: Make the push up easier by performing them off a wall or bench.

Watch a tutorial video of the Push Up Exercise: 

4. Cossacks (25 reps each side)

Easier Exercise: Hold onto the back of a chair or wall in order to help control the movement better.

Watch a tutorial video of the Cossacks Exercise: 

5. Slow Mountain Climbers (25 reps each side)

Easier Exercise: Hold the plank position either on your hands or on your forearms, or lightly touch the toes down by the side of the hands.

Watch a tutorial video of the Slow Mountain Climbers Exercise: 

6. Y – Squats (50 reps total)

Easier Exercise: Hold onto a wall or back of a chair to help stabilise yourself during the squat movement.

Watch a tutorial video of the Y Squat Exercise: 

7. Forwards Lunges (25 reps each side)

Easier Exercise: Use a broomstick to help support you during the movement or place one hand against a wall.

Watch a tutorial video of the Forward Lunge Exercise: 

8. Squat Thrusts (50 reps total)

Easier Exercise: Don’t jump forwards and backwards instead alternate placing one foot forwards and then backwards again.

Watch a tutorial video of the Squat Thrust Exercise: 

9. Dirty Dogs (25 reps each side)

Easier Exercise: You can either just bend up and down, repeating what they call in yoga the up dog and down dog position. You can also stop when your body reaches a straight line or is in the top push up position.

Watch a tutorial video of the Dirty Dogs Exercise: 

10. Burpees (50 reps total)

Easier Exercise: Rather than jump both feet back at the bottom of the squat movement just place your hands on the floor and step backwards and then forwards with both legs.

Watch a tutorial video of the Burpee Exercise: 

How did you get on? I’d love to hear your comments below:

The post 500 Bodyweight Workout Challenge You Can Do Anywhere appeared first on GB Personal Training Ltd.

I guess for many people Kettlebell Training may be how you first discovered me. I was one of the first to introduce Kettlebell Classes into London and still teach Kettlebells to this day.

Kettlebells are a very powerful tool that can be extremely effective but they can also be hugely ineffective if abused.

In today’s post I’m going to lay out exactly how you should approach Kettlebell Training to get the most benefits from it while minimising injury at the same time.

History of Kettlebells

If you have not seen or heard of kettlebells before then allow me to give you a very quick overview.

A kettlebell is a solid heavy ball with an offset handle just large enough to place your hand through.

The origins of the kettlebell are a little vague but they can be traced back hundreds of years.

Weights with handles were often used during fitness challenges for both carrying and throwing events and it’s believed that the kettlebell simply evolved from here.

Later the Kettlebell was adopted by the Soviet forces for training their soldiers and then finally gained popularity in the west.

Benefits of Kettlebell Training

Kettlebells are a tool just like any other piece of fitness equipment, they can be used correctly or they can be used incorrectly.

The kettlebell is pulled, pushed, and swung in a dynamic nature causing excessive demands on the body.

Here are 7 benefits of kettlebell training:

1. Offset Handle enables swinging of the kettlebell
2. Kettlebell Swinging increases the load and so increases the demands required to decelerate the kettlebell
3. Swinging increases the demand on stabilisation muscles as they work harder to keep joints aligned
4. Swinging the Kettlebell increases Lunge and Heart Capacity as multi-joint movements require more oxygen
5. Kettlebell Swinging requires no movement of the feet meaning a Full Body workout requiring little workout space
6. Kettlebell Exercises involve full body movements connecting head to toe and improving core integration
7. Regular Kettlebell Training increases ligaments and soft tissue strength due to the dynamic movements

Selecting the Correct Kettlebell

Since Kettlebells have become popular in gyms and with personal trainers, more and more companies have started selling them.

Be careful!

Not all kettlebells are created equal.

Here’s a quick guide to buying your first kettlebell:

Competition Kettlebells

These kettlebells have a more square handle and the body of the kettlebell stays the same size regardless of the weight.

These bells are designed for competition and the narrow handle enables minimum movement of the hand inside the handle.

These kettlebells are great for single handed exercises but for the beginner they offer little room to hold the kettlebell with two hands.

Cast Iron Kettlebells

These are my kettlebell of choice, they have a slightly rounded handle and a solid cast iron ball.

The kettlebell should be smoothly shaped and have no sharp corners.

The space between the handle and the ball should be just large enough to push a horizontal closed fist through but not so large that you can push a vertical closed fist through.

Types of Kettlebells to Avoid

1. Anything that is made of vinyl, I haven’t seen a good one yet!
2. Any Kettlebell with a flat plastic or rubber foot attached to the bottom
3. Kettlebells with very large handles, use the fist test as detailed above
4. All Kettlebells that have sharp corners, lines or edges

Selecting the correct kettlebell is vital as you will find out when you start training.

Badly designed kettlebells will destroy your wrists, band up your forearms and seriously reduce the pleasure of your training.

==> If you shop on Amazon.com then I recommend buying these Kettlebells

What Kettlebell Weight to Use

Kettlebells traditionally come in a number of different weights, here’s my guide to what weight to use:

• 8kg or 17lbs – Starting Weight for Women, I’ve never trained a women who shouldn’t start here. Remember this isn’t Dumbbell training!
• 12kg or 26lbs – Unconditioned Men start here and Women advance to here very quickly
• 16kg or 36lbs (Original Weight) – Average Conditioned Men start here, and many women progress to this weight within 6-12 months
• 20kg or 44lbs – A natural progression for men and some women use this for Swings
• 24kg or 52lbs – (Original Weight) – This is the goal for men and a nice demanding weight for most exercises.
• 28kg or 61lbs – It’s a big leap from 24kg to 32kg so this can help bridge the gap.
• 32kg or 70lbs – (Original Weight) – I like this weight for Swings and Turkish Get Ups

Due to the increased popularity of kettlebell training many manufacturers have started to produce smaller and interim weight sizes. Stick to the weights above and I’m sure you will find you don’t need any other sizes.

Most men can survive with just a 16kg kettlebell for some time and most women can benefit from an 8kg and a 12kg.

Where to Start – Level 1 (Stabilisation)

Most people jump in and start with kettlebell exercises that are way too advanced for them and end up getting injured or developing bad habits.

As with everything in life we need to start off with the basics and build a strong foundation.

The human body is built from Stabilising Muscles and Prime Mover muscles.

Our stabiliser muscles are smaller and weaker but better at endurance work, they stabilise the joints enabling a strong platform for the larger muscles to work from.

The Prime Mover muscles are larger muscles and they provide the large movements, the quads are a great example.

Due to our current sitting lifestyles and the advent of weight training machines most of us have very badly conditioned stabiliser muscles meaning that our big muscles work but on a very shaky foundation.

So, in order to build a solid foundation and avoid injury we need to work on the stabiliser muscles first.

Here are 2 kettlebell exercises that every one should master before moving on:

# 1 – Kettlebell Turkish Get Up

The Turkish Get Up is a full body exercise that takes you through most of the fundamental movement patterns conditioning your core and stabiliser muscles in the process.

The Turkish Get Up is probably one of the best all over body stabilisation exercises and has been around for hundreds of years.

It is believed that the Greeks would NOT train a boy with weights until he could get up from the floor with a weight held above his head.

This concept mirrors my philosophy that we should not be training with any resistance until we have a strong enough stabilisation system to deal with it.

The Turkish Get Up involves 7 stages:

1. From the Fetal position roll onto your back and help the bell into the straight arm position. Don’t take your eyes off the bell
2. Bend the leg on the same side as the bell and place the opposite arm out at 45 degrees
3. Crush the handle as you sit up along the line of your arm, first to elbow and then to hand. Keep the kettlebell arm down and in its socket and the opposite shoulder away from the ear
4. Push from the heel of the bent leg and drive your hips in the air and into full hip extension. There should be a straight line from bell to bottom hand
5. Sweep the straight leg back and through to a half kneeling position
6. Taking the hand off the floor straighten the body and take the eyes off the bell and look forwards
7. Drive from the front heel and stand. Steady yourself and then reverse the movement

Here’s a video of the Turkish Get Up in Action:

 
Related: Ultimate Guide to the Kettlebell Turkish Get Up

# 2 – Kettlebell Single Leg Deadlift

The Single Leg Deadlift teaches you to hinge at your hips while maintaining a solid core and shoulder structure.

Again you are teaching your body here how to stabilise during movement.

If you can’t handle this movement then you certainly won’t be able to handle the kettlebell when it’s swinging at speed.

Here are my tips on the Single Leg Deadlift:

1. Maintain a solid grip with the shoulder and back in alignment at all times
2. Keep a soft knee on the standing leg and weight on the heel
3. Instigate the movement by taking the one leg backwards
4. Don’t over rotate the rear leg outwards and descend slowly with control
5. NEVER ARCH YOUR LOWER BACK
6. Only go as deep as your flexibility will allow

This is a tricky exercise and many people find they bend at their lower back trying to get the kettlebell to the floor, don’t do this.

If your hamstrings will only allow you to get to 12 inches from the floor, that’s fine, just stop and return to the start position.

Here’s a Video of the Kettlebell Single Leg Deadlift in Action:

 
Related: Single Leg Deadlift, Everything You Need to Know

Stabilisation Workout Program

Now you have an understanding of the two fundamental kettlebell exercises that I recommend for improving the stabilising muscles, let’s put them together into a monthly workout program.

Week 1 – Practice Week

• Monday: Turkish Get Up  (No Kettlebell) – 10 reps, 5 each side
• Tuesday: Single Leg Deadlift (No Kettlebell) – 5 reps each side x 2 sets
• Wednesday: Turkish Get Up (No Kettlebell) – 5 reps each side x 2 sets
• Thursday: Single Leg Deadlift (No Kettlebell) – 5 reps each side x 2 sets
• Friday: Turkish Get Up (Holding Glass Water) – 5 reps each side x 2 sets
• Saturday: Single Leg Deadlift (No Kettlebell) – 5 reps x 3 sets
• Sunday: Rest

Week 2 – Adding Load

• Monday: Turkish Get Up  (Holding Glass of Water) – 5 reps each side x 3 sets
• Tuesday: Single Leg Deadlift (With Kettlebell) – 5 reps each side x 2 sets
• Wednesday: Turkish Get Up (Holding Glass of Water) – 8 reps each side x 2 sets
• Thursday: Single Leg Deadlift (With Kettlebell) – 8 reps each side x 2 sets
• Friday: Turkish Get Up (With Kettlebell) – 3 reps each side
• Saturday: Rest
• Sunday: Rest

Week 3 – Combining Exercises

• Monday: Turkish Get Up  (With Kettlebell) – 5 reps each side
• Tuesday: Single Leg Deadlift (With Kettlebell) – 5 reps each side x 3 sets
• Wednesday: Rest
• Thursday: Single Leg Deadlift (With Kettlebell) – 5 reps each side x 2 sets
• Follow With:Turkish Get Up (With Kettlebell) – 3 reps each side
• Friday: Rest
• Saturday:Single Leg Deadlift (With Kettlebell) – 8 reps each side x 2 sets
• Follow With: Turkish Get Up (With Kettlebell) – 5 reps each side
• Sunday: Rest

Week 4 – Progressing

• Monday:Single Leg Deadlift (With Kettlebell) – 5 reps each side x 3 sets
• Follow With: Turkish Get Up (With Kettlebell) – 3 reps each side x 2 sets
• Tuesday: Rest
• Wednesday: Single Leg Deadlift (With Kettlebell) – 5 reps each side x 3 sets
• Follow With:Turkish Get Up (With Kettlebell) – 5 reps each side x 2 sets
• Thursday: Rest
• Friday:Single Leg Deadlift (With Kettlebell) – 5 reps each side x 3 sets
• Follow With:Turkish Get Up (With Kettlebell) – 3 reps each side x 3 sets
• Saturday: Rest
• Sunday: Rest

The objective of the above 4 week program is to build skill and confidence with the movements.

The movements should be challenging but not too hard.

The hard workouts come later.

Take your time, be consistent and build beautiful movement patterns.

You will really benefit from this in the long run.

Don’t cut corners or think you are too cool for these short workouts, get great at the finer details.

If you find the above workout plan too challenging then continue to repeat each week until you feel you are ready to move on.

Dynamic Kettlebell Training – Level 2

You should now have bomb proofed your body ready for more dynamic kettlebell exercises.

Here is where you start to work a little harder and really feel the benefits of the ballistic movements of the kettlebell.

Again I have to warn you.

Just as quickly as a kettlebell can improve your body it can undo it just as fast.

If you haven’t mastered the Single Leg Deadlift or the Turkish Get Up then you need to do that first!

Here are the 3 Fundamental Kettlebell Exercises that take advantage of the fundamental movement patterns that we are all designed to use anatomically…

# 1 – Kettlebell Two Handed Swing

The first and by far the most characteristic kettlebell exercise is the Kettlebell Swing.

The Swing involves the deadlift pattern or hinging at the hips.

During this exercise you will activate almost every muscle in your body and in particular the posterior chain or back line of the body.

Kettlebell Swings are highly effective at raising your heart rate, improving your posture and building strength endurance.

Here are my tips for the Kettlebell Swing:

1. Hinge at the hips NOT the lower back
2. Stand Tall and Squeeze your Abs & Buttocks
3. Load the heels NOT the toes
4. Maintain a Flat Back through the exercise
5. Lift the Chest and keep the Shoulders in their sockets
6. Ensure the shins track the line of the feet
7. Breathe OUT on the way down and IN on the way up

Here’s a Video Tutorial of the Kettlebell Swing:

 
I would recommend that you start with the two handed Swing first and then progress to the one handed swing later.

The movement principles are exactly the same between the two exercise you just hold the kettlebell with both hands rather than one.

Related: Ultimate Guide to the Kettlebell Swing and Variations

A Note about Hamstring Length

As you enter the bottom of the Kettlebell Swing and your pelvis rotates forwards your hamstrings will be on stretch.

If you have tight hamstrings due to Core Activation discrepancies, injuries or lack of movement skills, then your lower back will start to arch to assist you in the depth of the swing.

It is VERY IMPORTANT that you do not let this happen.

You must adjust the depth of your Swing so that your Hamstrings DO NOT over stretch at the bottom portion of the swing.

If you have problems touching your toes or know that you have tight hamstrings when you lean forward then DO NOT swing too deep or far between your legs. Keep your swings shallow!

# 2 – Kettlebell Goblet Squat

We all know that the Squat is an incredible and extremely natural movement pattern.

Like the Swing it uses most muscles in the body and helps up sit down and stand up from a chair, toilet etc.

Once you have mastered the Bodyweight Squat then you can perform a Kettlebell Squat.

There are 2 basic holding positions for the Squat, either with both hands or with just one hand.

If you hold the Kettlebell with just one hand then you load one side of the body encouraging additional stabilisation to centralise the movement.

Here are my tips for the Kettlebell Squat:

1. Load the heels and the back of the body
2. Ensure Shins align with the line of the feet
3. Sit the hips back as if in Ski Boots
4. Keep your Chest Up as you hold the Kettlebell
5. Keep your Shoulders back and Back Muscles Engaged
6. Push the ground away from you as you drive up through your heels
7. Squeeze your Buttocks tight at the top

Here’s a Video of the Kettlebell Goblet Squat:

 
Related: 7 Kettlebell Squats You Need to Know

# 3 – Kettlebell Reverse Lunge

Just like the Swing and the Squat the Lunge is a fundamental movement that utilises most muscles in the body.

Can you see a theme taking place here?

Kettlebells are effective if you use the exercises that utilise the correct movement patterns along with the largest amount of muscle recruitment.

The Lunge requires more neurological involvement that the other 2 exercises.

You need good balance and core stabilisation to prevent you from losing your balance.

Similar to the Squat the Kettlebell can be held either in one hand or by both hands.

One hand will be more challenging and add an extra dimension of stabilisation to the exercise.

Here are my tips on performing the Kettlebell Reverse Lunge:

1. Step back with confidence, feet shoulder width apart
2. Keep your core tight to stabilise the pelvis and prevent wobble
3. Aim to kiss your back knee to the floor
4. Give yourself room by taking a good step back but not so far that it becomes a stretch
5. Pull yourself back up from your front heel
6. Keep your Chest lifted throughout the movement

Here’s a Video of the Kettlebell Reverse Lunge:

 
The Lunge can be performed Forwards, Backwards, Sideways and Diagonally.

I recommend that you start with the reverse lunge first. It’s the easiest Lunge to control while holding a Kettlebell.

Related: 16 Kettlebell Lunge Variations from Beginner to Advanced

Dynamic Kettlebell Workout Plan

Now you have 3 new kettlebell exercises that you can add to your workouts. Dynamic Kettlebell Exercises are much more challenging so we have to be careful with recovery times.

Here is a monthly workout plan for you to try:

Week 1 – Acclimatisation

• Monday: Two Handed Kettlebell Swing – 20 secs / 30 secs rest x 3
• Tuesday: Two Handed Kettlebell Reverse Lunge – 30 secs / 30 secs rest x 3
• Wednesday: Rest
• Thursday: Two Handed Kettlebell Swing – 20 secs / 30 secs rest x 3
• Friday: Two Handed Kettlebell Squat – 30 secs / 30 secs rest x 3
• Saturday: Rest
• Sunday: Rest

Week 2 – Beginner

• Monday:Two Handed Kettlebell Swing – 20 secs / 30 secs rest x 4
• Tuesday:Two Handed Kettlebell Reverse Lunge – 30 secs / 30 secs rest x 3
• Wednesday:Two Handed Kettlebell Squat – 30 secs / 30 secs rest x 4
• Thursday: Rest
• Friday: Two Handed Kettlebell Swing – 20 secs / 30 secs rest x 4
• Followed By:Two Handed Kettlebell Reverse Lunge – 30 secs / 30 secs rest x 3
• Saturday: Rest
• Sunday: Rest

Week 3 – Progressive

• Monday:Two Handed Kettlebell Swing – 30 secs / 30 secs rest x 3
• Tuesday:Two Handed Kettlebell Swing – 30 secs / 30 secs rest x 3
• Followed By:Two Handed Kettlebell Reverse Lunge – 30 secs / 30 secs rest x 3
• Wednesday: Rest
• Thursday:Two Handed Kettlebell Swing – 30 secs / 30 secs rest x 4
• Followed By: Two Handed Kettlebell Squat – 30 secs / 30 secs rest x 3
• Friday: Rest
• Saturday:Two Handed Kettlebell Swing – 30 secs / 30 secs rest x 4
• Follow With:Two Handed Kettlebell Reverse Lunge – 30 secs / 30 secs rest x 3
• Sunday: Rest

Week 4 – Adding Get Ups

• Monday:Two Handed Kettlebell Swing – 30 secs / 20 secs rest x 4
• Follow With:Turkish Get Up (With Kettlebell) – 3 reps each side x 2 sets
• Tuesday: Rest
• Wednesday:Two Handed Kettlebell Swing – 30 secs / 20 secs rest x 4
• Follow With:Two Handed Kettlebell Reverse Lunge – 30 secs / 30 secs rest x 3
• Thursday:Turkish Get Up (With Kettlebell) – 5 reps each side x 2 sets
• Friday:Two Handed Kettlebell Swing – 30 secs / 20 secs rest x 5
• Saturday:Two Handed Kettlebell Squat – 30 secs / 20 secs rest x 4
• Sunday: Rest

You will notice that all Kettlebell exercises above are Two Handed.

I recommend this format for the first 4 weeks.

As your movement and strength improves then you can move onto single handed exercises.

I’ve kept the format very simple.

Again, don’t be too impatient, stick to the program, you are using a lot of muscle mass during each workout so don’t overdo it.

If you find that the workout is too much then either reduce the time, increase the rest or reduce the amount of sets.

Most of all practice the movements and perfect your technique.

Advanced Kettlebell Exercises – Level 3

Even if you only practiced and used those 5 exercises that I have described you could get fitter, stronger and move better than 99% of the gym population.

But there is more, a lot more that you can learn.

Here are 3 more exercises that you can add to your Kettlebell Toolkit to really supercharge your workouts when you are ready:

# 1 – Kettlebell Clean

This is the next progression on from the Kettlebell Swing.

Once you have mastered both the Single Handed Swing and the Double Handed Swing, Squat and Lunge then this should be next on your list.

The Clean takes the Kettlebell from the floor and places it into the racked position in the ‘V’ of your arm.

From this position you then have the option to Press the Kettlebell, Squat, or Lunge.

Of all the Kettlebell Exercises this is the most technical for some and many end up with bruised wrists or forearms.

Using the correct shaped kettlebell and keeping the bell close to the body will certainly help improve your skill.

Here is a video of the Kettlebell Clean:

Related: How to Kettlebell Clean Like a Pro and Stop Banging Your Wrists

# 2 – Kettlebell High Pull

Once you have mastered the Clean you can practice the High Pull.

The High Pull is very difficult for some to master, you need good wrist strength and confidence in your movement skills.

Start off light and increase the weight later.

The High Pull is hugely Cardiovascular, more so than any other Kettlebell exercise.

Plus as you tire your technique becomes even harder to maintain. Again start slow and build up.

Here’s a video of the Kettlebell High Pull exercise:

 
Related: How to Master the Kettlebell High Pull

# 3 – Kettlebell Snatch

Finally we are into the Kettlebell Snatch.

Hugely dynamic and requiring a lot of confidence in your own strength and skill as the kettlebell is thrown overhead.

Start light and practice.

The Snatch uses most of the muscles in the body and puts great demands on your shoulder stability, core strength, and explosive power.

This exercise is definitely for advanced athletes only!

Here’s a Video of the Kettlebell Snatch:

 
Related: Ultimate Guide to the the Kettlebell Snatch

3 Advanced Kettlebell Circuits

Workout 1

Do not put down the kettlebell during this workout.

Feel the flow as you move from one exercise to the next.

Only rest at the end of the circuit.

• Swing Left – 30 secs
• Swing Right – 30 secs
• Clean Left – 30 secs
• Clean Right – 30 secs
• Reverse Lunge Left – 30 secs
• Reverse Lunge Right – 30 secs
• Squat and Press Left – 30 secs
• Squat and Press Right – 30 secs
• Rest 60 seconds / Repeat for a Total of 3 Circuits

Workout 2

As with Workout 1 try not to put the Kettlebell down between exercises.

Keep pushing.

This is a tough sequence, that will challenge your grip strength too!

• Swing Left – 30 secs
• Swing Right – 30 secs
• High Pull Left – 30 secs
• High Pull Right – 30 secs
• Snatch Left – 30 secs
• Snatch Right – 30 secs
• Reverse Lunge & Press Left – 30 secs
• Reverse Lunge & Press Right – 30 secs
• Rest 60 seconds / Repeat for a Total of 3 Circuits

Workout 3

For this workout we are working more on endurance, see how you get on especially when you encounter 60 seconds of High Pulls at the end..very tough!

Run through this circuit only once.

• Swing Left – 60 secs
• Swing Right – 60 secs
• Rest 30 secs
• Clean & Press Left – 60 secs
• Clean & Press Right – 60 secs
• Rest 30 secs
• Snatch Left – 60 secs
• Snatch Right – 60 secs
• Rest 30 secs
• Squat & Press Left – 60 secs
• Squat & Press Right – 60 secs
• Rest 30 secs
• High Pulls Left – 60 secs
• High Pulls Right – 60 secs

Conclusions

OK, that should be enough to keep you going for a while.

Remember to start at the beginning and improve your stabilisation muscles first before moving on.

Once you have mastered the Turkish Get Up and Single Leg Deadlift then you can start on the more Dynamic exercises like the Swing.

Finally as you hone your skills and your body adapts progress onto more advanced exercises like the Clean, High Pulls and Snatch.

Enjoy your Kettlebell Training and please be safe!

Enjoy Kettlebell Training? See my Kettlebell Workouts website here

The post Complete Guide to Kettlebell Training from Beginner to Advanced appeared first on GB Personal Training Ltd.

The core muscles are the most important muscles in the body for movement.

Not only do strong core muscles look good but they connect the top half of the body to the bottom half.

A good well functioning core means more power, a well protected spine and a tight midsection.

You don’t need all the latest gadgets and gizmos to exercise your core muscles just some sensible and scientific bodyweight exercises.

# 1 – Bird Dogs

A fundamental exercise that everyone should include in their workout program at some time.

Start on all fours with knees under hips and hands under shoulders.

Extend opposite arm and opposite leg as far as possible concentrating on lengthening the body.

Next bring the knee and elbow together while contracting the core muscles.

Repeat on the other side.

Breathe in as you lengthen the body.

# 2 – Back Extensions

The core does not just involve the abdominal muscles it stretches all the way around the body.

This exercise works on your back extensors and helps to improve your posture.

Lie on your belly with the arms stretched out in front.

Take a big breath in as you lift both arms and legs off the floor.

Hold for a few seconds and return back down.

Don’t strain your neck, keep looking down at the floor.

# 3 – Skydivers

Similar to the Back Extension exercise above but with the arms at your sides.

Lift up only the upper part of your body while at the same time rotating the arms outwards to bring the shoulder blades together.

Hold at the top position for up to 30 seconds.

Keep the neck neutral by always looking down and the buttocks squeezed tightly.

# 4 – Standing Elbow to Knee

A great core warm up exercise and great for integrating the left and right brain hemispheres.

From a tall standing position raise one knee to the opposite elbow and then repeat on the other side.

The movement should be slow and controlled.

Try 20-30 as a warm up exercise.

# 5 – Front Plank

The exercise that everybody knows.

Prop yourself up on your forearms and toes to activate all those muscles from shoulders to toes.

Ensure that your elbows are directly underneath your armpits or further forward to increase the intensity.

Keep your buttocks tight, back flat and don’t sag at the hips.

# 6 – Front Plank – One Arm, One Leg

Same as the regular front plank but to challenge your core stabilizer muscles further try lifting one leg or one arm.

You can have fun with this exercise by setting a timer to beep every 10 seconds and then rotate around from limb to limb.

So you may start lifting the left leg, then the right leg, then the left arm and finally the right arm.

# 7 – Side Plank

Another of the plank based exercises that targets the lateral core muscles.

The side plank involves holding your body at 90 degrees to the floor propped up on your forearm and side of your foot.

You can either stack the feet on top of each other or place one in front of the other.

Keep the hips high and maintain a good right angle with the floor.

Beginners can start from their knees or even use a wall behind them to maintain good alignment.

# 8 – Side Plank with Knee

Once the side plank has been mastered you can progress to this more challenging exercise.

Start in the regular side plank position with the hips nice and high.

Next bend the top leg and pull the knee to the chest.

Hold at the chest for a second or two and then return to the start position.

Don’t rush it, enjoy it!

# 9 – Side Plank with Extension

Another Side Plank variation that involves some lateral flexion so you will really feel this one from the hips to the shoulders.

Start in the regular Side Plank position with the hips high.

Next lower the hips to the floor, touch the ground lightly and then push them up as high as possible.

Ensure the hips stay at 90 degree to the floor throughout the exercise.

Keep them slow!

# 10 – Push Up Hold

Similar to the front plank exercise but this time from the hands rather than the forearms.

Basically you hold a Push Up start position keeping the back flat, buttocks tight, arms locked and core braced.

You can balance a pole along the back to check alignment but the hips should never drop.

# 11 – Shoulder Taps

A great progression on from the Push Hold that challenges the core stabilizing muscles even more.

Starting with the static Push Up hold slowly raise one hand and touch the opposite shoulder.

Replace the hand back down and repeat on the other side.

Try to keep the hips square during each tap.

The closer the feet are together the more difficult the exercise.

# 12 – Walk Outs

A simple exercise but very demanding for the core muscles.

Start in the Push Up Hold position and then slowly walk your hands out one inch at a time.

Go as far forwards as you can until you feel your hips are about to drop and then slowly walk back again.

Keep each hand movement to only one inch and move slowly for maximum results.

# 13 – Slow Mountain Climbers

One of my favourite core exercises.

Again from the Push Up Hold position slowly bring one knee to the outside of the elbow, pause for a second and return the leg to the start position.

Next repeat on the other side.

The trick to the exercise is keeping things slow and controlled and ensuring the hips stay as still as possible.

# 14 – Cross Body Mountain Climbers

Similar to the Slow Mountain Climbers only you take the knee across the body to the opposite elbow.

You will really challenge your mobility with this exercise as well as engaging those oblique muscles.

Take your time and ensure you pause when you reach the knee.

# 15 – Up and Down Dog

Taken from the Yoga fraternity this exercise heavily works into the core and back muscles as well as improving mobility.

Start with hands and feet on the floor with hips high, then slowly lower your hips down to the floor using your core to control the movement.

At the bottom your back will be arched as you look up. Slowly push your hips back up to the top and repeat.

Move slow and controlled throughout.

# 16 – Dirty Dogs

Another of my favourites that takes the regular Up and Down Dog exercise to the next level.

Perform the standard Up and Down Dog exercise but when the hips are at the top of the movement take one hand and reach through to touch the opposite toe.

Return the hand back to the floor and then repeat on the other side.

# 17 – Dead Bug

A great exercise for challenging pelvic stability.

The pelvis is kept in position by your core muscles so the harder the pelvis has to resist movement the harder the core has to work.

Lie on your back with hands and feet in the air.

Maintaining the small of your back on the floor lower your opposite arm and leg to the ground.

Return to the start position and repeat.

If the back cannot maintain constant contact with the ground then the exercise it too difficult.

# 18 – Scissors

If you find the Dead Bug too difficult then this is a slightly easier variation.

Lie on your back with feet straight up in the air.

Place your fingertips just underneath your lower back.

Next lower one leg maintaining back pressure on your fingertips.

As soon as you lose that pressure return the foot to the starting position.

Repeat on the other side.

# 19 – Mountain Climber Push Ups

An advanced version of the Slow Mountain Climber and very challenging for the chest and core muscles.

From the Push Up top position drop down into a regular Push Up but at the same time bring the right knee to the right elbow.

Hold for a second at the bottom and the push back up as you return the leg back to the starting position.

Repeat on the other side.

# 20 – Cross Overs

Another pelvic stability exercise that really challenges the core muscles.

Lie on your back with just your fingertips in the small of your back.

Raise your feet in the air at 45 degrees and adjust your pelvis so you feel the pressure on your fingers.

Next start slowly crossing one leg over the other.

If you cannot maintain lower back pressure on the tips of your fingers then the exercise is too difficult.

# 21 – Plank to Push Up

This exercise combines the regular Front Plank with the Push Up Hold.

A great exercise for dynamic stabilization of the core and you will feel it in the shoulders and triceps too!

Start in the top position of a Push Up and then place one forearm down onto the floor and then the other, so you are in the Front Plank.

Next just reverse the movement back to the Push Up position again.

Move slowly and place the arms carefully.

# 22 – Cross Body Extension

A more advanced exercise that will have you trembling to stabilize.

Start in the Push Up hold position and then raise opposite arm and leg as high as possible.

Hold for a few seconds and then repeat on the other side.

Most people find one side weaker than the other, if this is the case practice twice as many on that side.

If you want to train your Core the correct way, from the inside out, then see my:

37 Core & Abs Conditioning Workouts

The post 22 Scientific Core Exercises Using No Equipment appeared first on GB Personal Training Ltd.

You have 3 Hamstring muscles that run up the back of your thighs, the Semimembranosus, Semitendinosus, and Biceps Femoris.

Your hamstring muscles are responsible for knee flexion (pulling your heels to your buttocks) and hip extension (driving your upper leg backwards).

These important muscles also act as a fundamental braking system during locomotion so when you walk down a hill it is your hamstrings that are slowing you down.

Many people nowadays struggle with tight hamstrings.

Why are your Hamstrings Tight?

Before stretching your hamstrings it is important to ask why these muscles get tight in the first place. Like with most things, it is more important to address the cause of the problem rather than the symptoms.

Nothing in the human body works in isolation, everything is connected so when thinking about the hamstring muscles it is worth thinking about the rest of the body too and how the hamstring could relate.

Below I have listed 3 of the main causes of tight Hamstrings:

# 1 – Too Much Sitting Can Cause Tight Hamstrings

If you spend most of your time sitting then the legs remain bent for the majority of time.

When the legs are bent the hamstrings are slackened off. If you remain in this seated position for too long then the body will draw in the slack from the hamstrings.

Later when you come to stand and straighten the legs your hamstrings will feel tighter.

Your body is a master adapter, if you sit down all day your body will adapt to sitting!

Solution:

I think you probably know the answer to this one already.

Spend more time standing up with your legs straightened. Set a timer on your computer and get up and walk around every 50 minutes.

We are not designed to sit down for long periods of time so don’t do it, you will never win!

To help actively lengthen your hamstrings and open up your lower back perform 5 Yoga Squats as often as possible.

Work on getting deeper into the movement as time progresses.

Here’s how to perform the Yoga Squat:

# 2 – Tight Quads Can Cause Tight Hamstrings

If the front of your thighs or Quadriceps are tight due to incorrect recruitment of your Buttocks and/or incorrect workout programming, then this can effect your Hamstrings.

Your Quadriceps attach to the bottom of the front of your pelvis, if these muscles are shortened then they will actively rotate your pelvis forwards lengthening the hamstrings.

So although your hamstrings may feel tight they may actually just be long and weak.

If this is the case then you would be better off stretching your Quadriceps and strengthening (not stretching) your Hamstrings.

If you did stretch your Hamstrings then you will make the problem worse because you provide yet more slack for the Quads to reel in.

Solution:

Stretch your Quadriceps more often. Little and often is better then only once now and again.

A very simple Quad stretch that is often performed incorrectly involves taking hold of your one foot, while standing, and pulling your heel to your buttocks.

Once in this stretched position squeeze your buttocks tight and rotate the bottom of your pelvis upwards while keeping the knee pointing downwards.

To encourage your Quad stretches to stick perform a Hamstring strengthening exercise immediately after your stretch.

The bodyweight Single Leg Deadlift below is the perfect exercise to practice after your Quad stretch:

# 3 – Weak Core Muscles Can Cause Tight Hamstrings

Your pelvis is the muscle attachment site for both the front thigh muscles (quadriceps) and back thigh muscles (hamstrings).

Your Core muscles, including your abs attach to the pelvis too.

When you walk or run your pelvis needs to stay still and in control in order to provide a stable platform for your legs to operate under.

If your pelvis wobbles around, like it does on most sedentary people these days, then you risk injuring your lower back as well as other areas throughout your kinetic chain.

Good core muscles that activate correctly are vital for maintaining pelvic stability.

If your Core and Abs muscles are not doing their job correctly then your Hamstrings will help to stabilise your pelvis.

When the hamstrings are sharing the load with the core muscles they will not only tighten but also reduce their efficiency at what they are primarily designed to do.

Regular Hamstring injuries can be due to weak core and abs muscles!

Solution:

Strengthening and improving your Core muscles and improving their ability to activate correctly will enable your Hamstring to get back to the job they where designed to do.

Just performing hundreds of Crunches or Sit Ups is not the solution here. You need to actively train your pelvis to stabilise during movement.

The Deadbug core exercise below is an excellent way to work on improving your pelvic stability during movement:

I show you exactly how to improve your Inner and Outer Core and develop your Pelvic Core Stability in my:

37 Core and Abs Workouts Program

Conclusions

Stretching your Hamstrings may not be the solution for your tight hamstrings.

Like most things in life finding the root cause of the problem is more important than just attacking the symptom.

If you do suffer from tight hamstrings then you may want to consider your lifestyle, quad muscles and core muscles before embarking on a hamstring stretching program.

Related: 10 Things You Didn’t Know About Stretching

Related: 22 Scientific Core Exercises Using No Equipment

Do you suffer with tight hamstrings? Let me know more below…

The post Why Your Hamstrings are Tight and Stretching May Not be the Answer appeared first on GB Personal Training Ltd.

If you want to get your heart pumping and increase your lung capacity then cardio based bodyweight exercises are the answer.

The more muscles your can use during an exercise the more demands on energy and the harder the lungs and heart have to work.

The following body weight exercises for cardio require no equipment, they can be performed with your bodyweight only.

Ensure that you have a base level of cardio before performing some of these exercises as the intensity can be very high.

As with all jumping and impact based exercises be careful that you have good joints, ligaments and form before using these exercises.

For maximum results I would recommend an interval style approach to these body weight exercises for cardio so work hard for 20 – 30 seconds and then rest or change exercise.

Here goes…

# 1 – Fast Mountain Climbers

An excellent introduction to bodyweight exercises for cardio.

Tough on the legs as well as the core muscles.

Start in a Push Up position and then alternate jumping one leg forward followed by the other between your hands.

Try to ensure that both feet land at the same time. Work on your timing.

For beginners I will use sliders under the feet to minimalise the impact.

# 2 – Squat Thrust

The Squat Thrust takes the Fast Mountain Climber to the next level.

Rather than jumping and alternating legs you keep both legs together.

Ensure you keep both feet together and knees between your elbows as you jump forwards.

As you jump back brace your core muscles and don’t allow your hips to sag.

This bodyweight exercise will challenge your mobility, leg strength, cardio and abs. Again this body weightexercise can be performed with sliders underneath the feet to eliminate the impact for beginners.

# 3 – Jumping Jacks or Star Jumps

Another classic Cardio based bodyweight exercise.

Start in a standing position and jump both feet outwards, at the same time take the arms out sideways too.

Return both feet to the centre and bring the arms down at the same time.

Try to clap your hands together at the top and then at the bottom. Work on your timing!

# 4 – Burpee

The burpee is very squat heavy exercise so it uses a lot of muscle mass and elevates the heart rate quickly.

From a standing position sit down deep into the squat position and place your hands on the floor.

Next jump both feet back and forwards just like the Squat Thrust.

Finally stand up and push the hips forwards.

Always ensure that you finish standing tall with the buttocks tight.

You can add a jump at the top and push ups at bottom if you wish.

# 5 – Rapid Step Ups

You may remember this one from your school days.

With a bench or step in front of you quickly step up and step down off the bench.

You can overload the one leg by always leading with the same leg or you alternate between sides.

Move as quickly as you can.

You can try 30 seconds of Rapid Step Ups followed by 10 Jump Squats and repeat 3 – 8 times.

# 6 – High Knees

A powerful bodyweight exercise for cardio that gets the heart rate up fast.

From a standing position sprint on the spot lifting the knees as high as possible.

Use the arms at the same time to really pump the body and get momentum.

You will need to ensure that your calf muscles are nice and warm before performing this exercise.

A great exercise for cardio to partner with the burpee, try 20 seconds of high knees followed by 10 burpees for 3-8 rounds.

# 7 – Buttock Flicks

A simple exercise for cardio that is better for beginners or as a recovery exercise.

From a standing position alternatively flick your legs backward to touch your backside.

If you have tight thighs you will notice a slight stretch during this exercise. A great warm up exercise too!

# 8 – Jump Squats

A serious Plyometric exercise that should only be performed when you can perform perfect regular squats.

Very demanding for the legs and buttocks as well as the heart and lungs.

Perform a regular squat ensuing your thighs go down to at least parallel with the floor.

Next explode from the bottom of the  Squat and into the air.

Try to jump as high as possible pushing the ground away from you.

Land back down with soft knees and immediately drop back into the squat and repeat.

# 9 – Scissor Kicks

A fast bodyweight exercise that may take a little practice.

Start in a standing position and quickly kick one leg out in front of you followed by the other leg.

Continue to bounce from one leg to the other as you kick the legs out in front of you.

One you get into a good rhythm with the movement it works well. Try not to lean back too far.

# 10 – Lump Lunges

Slightly more difficult that the Jump Squat and requires more skill and timing.

Perform a regular lunge but as you push up from the ground explode into the air and switch legs so you land with the opposite leg forwards and the other backwards.

Drop straight down into the lunge and repeat.

Always ensure that you drop down into a deep lunge for this exercise for maximum benefits.

# 11 – Tuck Jumps

A very advanced body weight exercise for cardio that will have you breathing heavy in no time.

From a standing position jump up into the air and quickly tuck your knees up to your chest before returning your leg back down ready for landing.

You will need to use your arms for momentum to drive you into the air.

Try performing 10 Tuck Jumps followed by 30 seconds of Fast Mountain Climbers, repeat 3-8 rounds.

# 12 – Side Shuffles

A great body weight cardio exercise to introduce some sideways or lateral movement into your workout.

From a  standing position shuffle one leg out to the side then quickly replace the leg in the middle with the other leg as you shuffle the other way.

Try to move nice and quickly throughout the exercise and stay on your toes.

# 13 – Skaters with Touch Down

Very similar in movement to the Side Shuffles except this cardio exercise loads each leg a little more and involves the upper body too.

Shuffle out one leg to the side and then take the other leg behind that leg, at the same time touch the floor with the opposite hand to the side you are moving towards.

Quickly switch sides and repeat in the other direction. When performed correctly you should look like a speed skater, minus the skates of course

# 14 – Kangaroo

A tough exercise for the legs but worth the effort if you have good movement skills.

Start in a deep squat position with the arms hanging down between the legs and your back straight.

Next explode forwards like a Kangaroo.

Continue to bounce forwards like a Kangaroo gaining as much height between jumps as possible.

It is very important that you keep your chest up and a flat back throughout this exercise.

# 15 – Box Jumps

Great for building leg strength but also for working on your cardio.

Find a solid step or box and practice jumping with both feet up and onto the box.

Use your arms to help drive you up.

Once at the top either jump back down and repeat or step down and repeat.

In order to get the most from this exercise you need to perform the movement quickly and the box needs to be at a challenging height.

Don’t perform this cardio exercise when you are too exhausted or you risk tripping or missing the step or box.

# 16 – Flamingo Burpee

A more advanced body weight cardio exercise that overloads the one leg.

Perform a regular Burpee except this time perform the complete exercise standing only on one leg.

You will need to have good single leg strength for this one as well as strong calf muscles.

If you suffer from calf strains or Achilles Tendon issues then this is not the exercise for you.

Try 10 on one leg and then change sides.

# 17 – Hill Sprints

I couldn’t miss off this excellent exercise and probably one of the best Cardio options.

First perform a good warm up and then sprint for 20 – 30 seconds up a hill.

Next walk back down the hill and repeat. Ensure you have a good cardio base before attempting this exercise and then start with 1-3 Sprints and add 1 extra per week for a maximum of 8 Sprints.

If you can sprint for longer that 30 seconds then you are not running hard enough. Watch your hamstrings and calf muscles during this exercise.

All of these body weight cardio exercises are very demanding so start off slow and build up gradually.

Here are a few body weight workout formats you can try:

Workout 1

• Exercise 1 – 30 seconds
• Rest 30 seconds
• Exercise 2 – 30 seconds
• Repeat 3 – 8 circuits

Workout 2

• Exercise 1 – 30 seconds
• Exercise 2 – 30 seconds
• Rest 30 seconds and Repeat 3 – 8 times

Workout 3

• Exercise 1 – 20 reps
• Exercise 2 – 20 reps
• Exercise 3 – 20 reps
• Exercise 4 – 20 reps
• Repeat for 7 Minutes

Have you tried any of these bodyweight exercises for cardio? Let me know more below:

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