You guys think body exercises can’t be though, you’re gonna see this week and out the next
that it can be real tough.
[pause]
Hey guys, Jeff Cavaliere, Athleanx.com.
You know we talk about bodyweight exercises and people automatically think, sometimes
easy, not complex enough, not able to build muscles.
With AhtleaX that’s completely wrong.
If you do the right bodyweight exercise you not only can be challenged in the gym but
you can continue to challenge yourself below different kind of variations.
So I’ll show you some things that we do all the time, which is something called the
inverted row, right?
Now of course there is a little bit of equip to use here.
We have a bar, but the weight that you are using as resistance is your body weight only
here, you don’t need to use external dumbbells, for nothing, just your own body weight.
So ow, with our inverted row we are gonna work out on mid back which is a tough place
to work because there are not so many options for us to do that.
We don’t need a pull-up bar, we just need a bar or just something we can suspend across
the back of two chairs or couches, like a shovel or a golf club, anything.
Some guy even used the microphone stand that I saw.
Now you’re positioning yourself underneath the bar, flat on the ground if you are a beginner,
get your chest out, pull your abs in and pull yourself up to the bar.
Now, we are working our arms muscle we’re working our mid back.
Pull your elbows back behind your body.
Ok, now that’s step one.
The great farm about the bodyweight exercises, especially on AthleanX is that you can make
them harder as you get stronger.
So, what I will do next is, get my legs out.
Now, less help from my legs pushing and more relines on my upper body strength to pull
myself up to the bar, ok?
Same exercise.
Now, if we wanna do it harder we go on one leg, so if you look down here, if I lift one
leg up, this her strength has to do everything in his power to extend my hip up, so that
it’s working all the way back here, the whole posterior chain.
So if I were to do a one leg version on this, this leg’s up and I’m pulling.
Again, if I were to lean on the left side and relax I’m falling down, ok?
You can even stack your feet if you want.
Next progression, put a bench at the end, put your legs on top of the bench.
Now I’m losing the leverage that I had before, I’m gonna have to pull myself up to the
bar harder.
You do a one leg variation to the way up here, and it’s even harder.
Now, come up towards some value to the advanced Athleanx guys.
And this just shows you Athleanx grows with you.
This is a program to grow with it, continuous results.
I don’ care if you are in for the first time or if you had it for the fifth time.
We start out.
This is something for my flat ball variation.
This you start with a static hold.
You get yourself under the bar; trying to engage your corps, get the fire up ..fired
up…and raise and hold it up.
Ok?
You can start with a hold of 20, 30 seconds or mix it in with your reps: five reps do
a hold, five reps and do a hold.
Or, if you can’t, you try to do some inverted pull ups like this.
So, again, full strength, lock it in, pull up.
Even I get challenged by that, and I only crank up a few reps.
But guys, if you wanna take bible exercises and make them muscles builders, you wanna
take them and engrave them into your program and create a muscle building program, then
go get it on Atheanx.com, guys.
I don’t know if you haven’t already combine bodyweight movements, you need bodyweight
movement that challenge you at every level with isometric training, with exercises that
are athletic, with exercises that you liaise dumbbells, and you liaise the things that
you have to create the overall total athletic machine.
That’s what you can become in just 90 days.
Guys I invite you to get Athleanx and please comment if you have done this exercise but
haven’t done all those variations, let me know what you’ve done, let me know what
challenges you.
I always like to know what you guys find challenging so that I can match that challenge and come
up with exercises and videos that help you all the time.
Guys again, AthleanX.com, grab the training system, get in the best shape of your life,
become athletic, get in a body with pro active.
I’ll be back again next week with more stuff, and Mike Diamond will be back and hitting
the ball truly serious again.
I’ll see you guys, bless every days.
See you!