The Kettlebell Fat Terminator - The Swing and Push-Up Combination Totalling 400 Reps!

You may now be familiar with the very common kettlebell exercise known as the swing. This is the base lift with the kettlebell that involves the pull method in my training philosophy. This is an exercise that targets hundreds of muscles and generates an awesome production of lean muscle mass and terminates fat completely! With this article I'm going to combine a push method of 10 different styles of push-ups totaling 100 reps with 300 reps with the swing to make it a physically mind-blowing workout of 400 reps.

To start, you need to come up with 10 different styles of push-ups. If you can't do that off of the top of your head then I'll make it easy for you. Focus on weight distribution by taking one or more of your limbs out of the movement. For instance, if you are pretty advanced then simply get into an upright push-up position and lift one of your legs off of the ground and do 10 push-ups that way. To come up with another style simply switch legs. This immediately gives you 2 different styles. You can move on to do the same thing with your arms. The key is to come up with 10 different styles to do 10 repetitions with if you can. If you simply can't come up with 10 styles then you can stick to the same old traditional way. To execute the workout you want to complete 30 double-arm swings with the bell and then immediately without rest hit 10 repetitions of one of your styles of push-ups. After each combination only give yourself about 1 minute to 1 minute and 30 seconds rest.

At first, the rest time will seem too long, but you will find out real fast that about 6 to 7 sets into the workout you will wish it was longer. This is one kettlebell strength training workout that is a sure Fat Terminator!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Progressional Planning - You Must Plan to Progress in Life and Your Strength Program is No Different

I want to explain the importance of progressional planning. If you have ever started a construction project, worked on a car, or watched a baby go from crawling to walking then you just observed the development of progress over time in each of these examples. There is a certain order of things that have to be done before you move on to other things and this is what I am talking about.

In a fitness program progression is the most important variable especially when trying to strengthen weak or imbalanced areas of the body. If I am approaching starting a strength program then I should address my goals first. Once I establish my goals then I should plan accordingly and this is how I move forward. For instance, if a certain individual wants to increase his bench-press then there are certain things they should master depending on their skill level. If this particular person has never worked out and is incapable of even stabilizing the barbell to press it then they are probably not even able to execute a push-up with their own body-weight. So instead of jumping to the barbell, they should master the almighty push-up first. As a general rule of thumb it is my professional opinion that everyone should be able to handle an array of body-weight exercises before ever moving to load there body with additional weights. If you are addressing weak imbalances and asymmetries then certain exercises that involve isolation of that side of the body are necessary to equalize the strength and transfer of it within the working mechanics of the body.

The bottom line is to plan smartly when either beginning or if you are in need of reworking your current program. The more effective your strength and fitness program is then it will produce greater results for you like weight-loss, fat-loss, and overall fitness.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Push-Ups - 2 Evil Styles to Create Great Upper-Body and Core Strength!

Push-ups are an age-old exercise that we have probably practiced since we were kids. Its amazing to me how many of us lose the ability to execute this same movement later into adulthood. The good news is that as an adult when we practice our bodies generally respond very well.

1. Elevate The Feet: Once you master the traditional style push-ups a great way to intensify the drill for harder hitting results is to simply elevate your feet. This will distribute more of your body-weight to your arms making the exercise significantly more difficult. You can gain a great deal more upper-body power and core strength by doing this. Its important to feel out how hard you want to make it by adjusting your feet to the desired height.

2. Stability Ball Push-Ups: This one is certainly going to get your attention and will hit you hard in the stomach! That's right, I said in the stomach. Get a stability ball and put your hands on the ball. You want to grip the ball sort of to the sides almost like squeezing it, but not too much that you lose your hold. Next, make sure you maintain the integrity of your body alignment. Even though your body is elevated by the ball you must make sure that you still keep it straight from your shoulders to your heels. Lower yourself in a controlled manner and touch the middle of your chest to the ball before coming back up. You will experience great tension in your abs and will develop tremendous upper-body strength and stability with this drill.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Partner Fitness! 2 Simple Exercises to Perform With a Partner Using Their Body-Weight

I am a huge proponent of body-weight exercise. If you use logic we execute normal day to day and athletic feats with bodily movements standing on our own 2 feet. We never do anything with significant resistance either seated or lying down like many machines tend to function in a gym. So it makes perfect sense to do most of our training on our feet and with our own weight, right?

1. Resisted Partner Runs: This exercise can be performed a number of different ways, but I am going to discuss the most basic. You first want to make sure that you have a partner or friend of approximately the same size and ability as you. You also want to do this on straight and level ground. You and your partner must next pick a role. There has to be a "pusher" and a "resister." The pusher and resister stand facing one another with the pusher placing their hands on the shoulders of the resister. Next the exercise is executed by the pusher either walking forcefully or running pushing the resister backwards. The resister, of course, doesn't just allow the pusher to freely move them back, they resist.

2. Body-Chain Push-Ups: This is a very challenging exercise that is tremendous for stability, core strength, balance, and upper-body strength. Depending on the parties involved this exercise can be performed by many people at once. It is a simple concept that is cruel and challenging to execute. To do this you want to get into a straight line with everyone that is involved and everyone is to get into an upright push-up position. Now here is the catch. The feet of the person in front of you will be placed on your shoulders instead of the ground. Your feet will be placed on the shoulders of the participant behind you and so on. Everyone has to execute the desired number of push-ups together. This is true strength with nothing but body-weight exercise.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Youth Exercise - 2 Great Exercises For Your Kids to Practice!

Once again, I want to address the importance of kids and exercise. I want to especially focus on youth strength training. Many parents hear the words "strength training" and freak out thinking that it means "weight-lifting." There is a big difference. Strength training involves the participant learning how to manipulate different types of resistance by developing the muscular coordination and force to do so. These 2 exercises are a great for your kid to practice.

1. Push-Ups: This is a great exercise for pretty much anyone. It promotes upper-body strength, balance, coordination, and power, all without the use of any equipment. All you need is the proper instruction and your child can practice the movement pretty much everyday of the week. It is vital that they are taught the correct technique before practicing this age-old movement. Also, they need to be shown how to properly progress to doing the push-up if they are incapable of properly executing one immediately.

2. Body Planks: This is also a great exercise for the general public, but is fantastic for teaching a kid how to develop fantastic core strength and stability. This is a constant tension building movement that is also a great way to supplement the push-up exercise. This is a timed event. Once they are shown the proper way to get into the plank position then they can do timed sets. As they improve time can be lengthened appropriately.

Again I would strongly suggest that you seek professional instruction before getting your child involved in any youth strength training program. This is a great start to keep your child clear of obesity and other rampant youth health issues.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Greek-God Abs! 2 Exercises to Help You Chisel Your Stomach!

If you are capable of doing a thousand crunches you will not have a chiseled rock hard six-pack. The only way to show off those abs is to lose all of the body-fat that is layered around them! To melt away that annoying layer of fat you have to engage in shorter high-intensity exercise that will jack up your metabolism. Check out the following 2 exercises to help you get that flat hard stomach!

1. Thrusting Push-Ups: This is an exercise that will surely get your attention. Start by standing with your feet about shoulder-width distance apart. From here, like a squat thrust, you want to crouch down placing your hands on the ground in front of you. Your palms should be flat on the ground. Next, you go from this crouched position with your hands on the ground to kicking your legs straight back behind you to get you into an upright push-up position. From here you simply execute a normal push-up. After the push-up kick your feet back up bringing your knees back to the crouched position that you were in to start the exercise. Continue doing this cycle for the desired number of reps.

2. Stair Sprints: This exercise can be done at your home, at the local park, or the local high school. Here you just simply engage in running the stairs of the stadium or stairway. For the purpose of engaging in short burst high intensity movement you want to run the stairs as quickly as you can. Make sure you are pumping the knees and elbows to get maximum effort in trying to get to the top. This will certainly jack up your heart-rate and metabolism!

If you can master doing these 2 drills with high-intensity and volume you are well on your way to getting greek-god abs!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.htmlI'm Brandon Richey the Strength and Conditioning Pro!

Compound Movements - Don't Sweat the Small Stuff When it Comes to Training Your Body!

It really amazes me when I have gone into gyms in the past and I see some overweight woman with a trainer and the trainer is having her do standing arm curls for her workout. The crazy thing is that the client is generally carrying on a conversation throughout the set of curls. As a strength and conditioning specialist and professional trainer the scene I just described is both laughable and absolutely ridiculous!

Its as if people don't know how or are scared to actually "WORKOUT." I have seen this situation as I described above on many occasions. The bottom line is that the client should be raising her level of perceived exertion, and the arm curls that were easy enough for her to tell her trainer the story about her sons' graduation just doesn't cut it. This logic should go for everyone, especially if you are on a time crunch and really want to get an effective workout. Instead of worrying about targeting your arms by doing curls and cable tricep extensions do push-ups and pull-ups instead. If you don't have the strength to do push-ups or full pull-ups then modify them. It takes a little creativity to be successful at anything in life and working out is no different. I'm not telling you that you have to be an expert and write a book on fitness or anything like that, but just put forth a little effort. At least get yourself enough out of breath to be able to say afterwards that you did something!

Get a little creative, but forget the single-joint lifts like extensions and curls. Kill more than one bird with one stone. Engage in as many exercises that hit multiple muscles at once as you can possibly come up with.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Push-Ups - 2 Tips to Triple Your Number of Push-Ups in 3 Weeks!

So you are wondering how to increase the number of your push-ups by 3? I'm going to give you a rather simple formula that you can follow that will definitely allow you to do this rather quickly.

Tip 1: The very first thing that you need to do in order to figure out how to improve your total number of push-ups is to test yourself to find out how many you are capable of doing. You'll want to do as many as you can to failure. I'm going to assume that your technique is sound and that you have a legitimate test and knowledge of your true number. Make sure that your range of motion is full and that there is NO cheating during the test. So once you have your number now its time to move on to improving it!

Tip 2: For the sake of argument lets say that the most you are capable of doing is 10. So the magical number that we have to work with is 10. Now from here on out you will practice your push-ups 2 to 3 times a day everyday of the week! Yes, I said 2 to 3 times a day everyday. Now we have determined, for the purpose of this article, that the most you can do is 10. So every time you go to practice your push-ups you won't do 10, but rather only about 5 or 6. Now this is the secret because by doing this you are not training the muscle to failure and you are only doing a single set. The key here is that you will be doing this single set of 5 or 6 reps 3 times a day! This means that the volume of your push-ups are ranging between 15 and 18 per day! By now you probably see where I'm going with this. After about a week you'll find that practicing your set of 5 or 6 will become easy so this is where you'll want to start to practice more like 7 or 8 up to 3 times a day. From here you will eventually be able to practice 10 or more multiple times a day. This is where your overall number can be tripled or more in such a short period of time.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Your Body - The Real Weight Room!

I would say that your own body is the best weight-room or gym around. It amazes me that most people don't get the concept of progression. Time and time again I see people that can bench-press a pretty good amount of weight but lack the ability to execute one correct form push-up. Their logic is backwards.

I would like to start by saying that if you are not capable of performing some basic body-weight exercises such as push-ups, squats, and planks then you have no business adding an additional load to the body like the act of lifting weights! You see these are all forms of resistance. Whether you are lifting your own body-weight or you are throwing weights around in the gym you are simply adding resistance to the muscle causing it to tense up. This tensing up or tension is what builds strength. You have to progress in order to gain optimal function and overall development of strength.

When you engage in such exercise that involve your own body-weight such as push-ups you will find that they can be pretty challenging. You can get a heck of a workout by participating in this age-old movement and others that are like it with just your own resistance. My opinion is that if you cannot execute these movements by using your own resistance effectively then you lack development in your stabilizing muscles and overall core strength.

Make sure that you understand how to progress in a fitness and exercise program before you start. Always have a plan before blindly throwing yourself into something hoping that it will all just automatically happen. Learn and practice these movements flawlessly and then move on to more difficult and challenging workouts.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Grip Strength - 2 Exercises to Give You a Herculean Grip!

The one thing that I have learned over the years in observing some of the most successful athletes and weightlifters is that they all have tremendous grip strength. I mean the kind of grip that can give them ultimate victory in any hand-shaking contest if there were any such of a thing. Below I will discuss 2 exercises that you can execute in order to achieve this kind of herculean status.

The Fingertip Push-up: This is just what it sounds like and there are a few variations of this exercise. The first is to simply get into an upright push-up position. Instead of your hands being flat you will only be bracing the weight of your body on your fingertips! From here simply execute a full push-up. Do as many as you can without going to failure. The second variation is the pop-up method. This is a bit more intense and I wouldn't attempt this until you have mastered the first method. For this one you want to start out in an upright push-up position with your hands normally braced on the floor as if you were doing a normal push-up. Next, execute the push-up and when you have fully ascended in the range of motion in one quick movement immediately pop-up onto your fingertips. From this position just as quickly pop down with your hands flat back into the start position. Repeat this process for every repetition.

The Kettlebell Bell Up Press: This particular one requires the use of some cold hard steel. The idea is pretty simple. You want to pick up the kettlebell with the bell part (round bottom portion) of the weight balanced in the up position and not against your forearm like it normally is in the holding position of the clean. There is no other part of your body touching the bell except your hand which is solidly embraced around the cold hard steel handle of the bell. From below your chin simply press the bell above your head and lower back.

You will no doubt develop a herculean grip when executing these exercises. Practice it flawlessly!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Workout Plateaus - 3 Ingredients to Avoiding Them and Continue Gaining Optimal Fitness

Where do I begin? Well, I have often been asked, "What do you do to stay in shape?" Well, I pretty much reply with "Its my job." People often shrug or laugh, but the fact is our bodies are our responsibility or job. It doesn't matter if you are a world-class athlete or an average housewife. I have worked with both and all of us are only given one body at birth to work with for a lifetime. So this is how the fittest athletes, business executives, neighbor down the street, and myself avoid exercise plateaus and continue to burst through and continue gaining OPTIMAL FITNESS.

To begin, I want to explain the concept of multi-joint or multi-purpose exercise. Yes, it is what it sounds like. Multi-joint or multi-purpose exercise involves doing exercises that involve more than one joint, therefore more than one muscle is working at one time. When creating an effective exercise program this is going to be a huge ingredient in your quest for INSANE BODY CONSTRUCTION! Yes, it will make a huge difference in your exercise program. An example of a multi-joint exercise is a push-up, squat, or dead lift. What sense does it make for me to try to strengthen my quadriceps muscle (thigh) by doing a seated leg extension, or my hamstring muscle by doing a lying leg curl when I can accomplish both by doing a free standing squat. The same goes for every other body part.

Second, I have explained the key ingredient of multi-joint movement, but you are probably wondering well, what is next? To continue, the key is that the human body is basically capable of two basic movements. This involves either a push or a pull. When we look at a push movement a good example would be a push-up, bench press, or squat. Pull movements would involve pull-ups, dead lifts, or rows. Again, notice that I use examples of multi-joint exercises only. Now the key here in starting an effective exercise program is to start out your program by combining the push and pull together in what we know as a superset. This is where you will execute a push movement exercise first and immediately without rest you will execute a pull movement. By doing this while your push-oriented muscles are working, your pull-oriented muscles are at rest and vice versa. The key point that you will discover here is that the one muscle that does not rest here is your heart!

The third and final ingredient in obtaining OPTIMAL FITNESS is to progress your program into eventually doing a form of circuit training. This is where you may involve 3 or more exercises in a row without rest. If you are dealing with 3 exercises you may be dealing with a push-push-pull or push-pull-push complex. It doesn't really matter the order as long as you try to vary your workouts every session so you don't overtrain on a particular movement. At this point of your program you will discover that your overall workout has been intensified drastically.

Finally, by adding these principles and restructuring your daily workouts you will see that you have consolidated your resistance training and cardiovascular training into a single hard hitting workout. Remember, you have to be willing to make the change for success. Your body is your job! Show everyone that you are good at it!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.htmlI'm Brandon Richey the Strength and Conditioning Pro!

The Push-Up - 2 Steps For a Beginner to Execute a Single Push-Up!

So you want to learn how to execute a perfect push-up. There are many ways to skin a cat. However, the following instructions are my way to skin the cat! There is no need to attempt a push-up unless you can do it correctly. The following series of instructions will assume that you are incapable of executing a push-up at all, or that you are incapable of executing one correctly.

Step 1: Your strength has to be built up enough for you to hold your body in a proper upright push-up position before you can attempt anything. This requires a sufficient amount of core strength and body alignment before progressing any further. So here you need to get into position. Get your body in the upright position with your arms fully extended and your hands at shoulder width distance. Your hands should be placed to where they align to lay directly under your armpits directly upon descent. Your body should always be straight and rigid from the shoulders to the heels. Now all you do is practice holding yourself in the upright position. Try for a minute and then progress to 2 minutes and so on.

Step 2: Once you are able to firmly hold your body for a sufficient 2-3 minutes then we'll attempt a modified push-up. Start this by staggering your body weight by placing your hands up on a bench. This distributes more weight on your feet and less on your upper-body. Even though your body is slanted still maintain your rigidity as you descend and touch your chest to the bench before coming up. As you get better at this then move to a height that is lower until you eventually go full range push-ups off of the floor! You should practice often and not worry about moving on to a harder push-up until you have confidently executed each step.

Remember, old habits die hard! So kill them! Practice these flawlessly, often, and hard then we'll move on to one-arm drills.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Strength Training - Multi-Joint Exercise Vs Isolation Exercise

Well, where do I begin with this topic? I think I'll start by saying that the proof is in the pudding! I have been training athletes and hardcore taxpaying citizens that workout like they are possessed for about 8 years now. One thing that I have learned in training everyone of these people is that the overall biggest results are achieved through large muscular movements. However, there is something to be said for single-joint or isolation exercise.

Multi-Joint Exercise: This is where you execute a lift or exercise by involving more than one joint therefore impacting many muscle groups at one time. By doing this more force is applied to the body. For every action there is an equal and opposite reaction. In other words, if you do a push-up you are primarily using the upper-body to do the greatest amount of work, but not without help from the rest of the body by tensing up. This tension creates tremendous strength and increases your exertion level for greater results.

Isolation Exercise: Unlike multi-joint exercise isolation exercise or single-joint movements involve only one joint therefore impacting primarily only one muscle group. Notice that I said primarily one muscle group and not ONLY one single muscle. The truth is that it is physiologically impossible to purely isolate a single muscle. So this is where tension can still have a large effect on a specific area of the body that may be lagging in terms of strength or muscular development. However, if a person is in the beginning stages of an exercise program I wouldn't waste a lot of time on standing arm curls or leg extensions. If the person could use some extra bicep work then standing curls are good, but he or she should be instructed to grip the bar with force and to stand straight and tighten up the rest of the body in the process.

Remember to balance your multi-joint and single-joint movements in your program, but I would concentrate on the multi-joint. Also, be creative and dynamic and take the time to find out how.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Intense Cardio - 2 Exercises to Drastically Improve Your Cardiovascular Conditioning Without Running

The first thing that we are going to look at is achieving tremendous cardiovascular conditioning with only a limited amount of space and time. To do this we are going to look at a couple of different movements. Again we will use the resistance of body weight in order to accomplish our goal. Remember that these steps are not the only answer, but they sure are effective.

I would like to let you know that this little program will cause you to sweat, stay out of breath, and feel overall miserable! Don't worry though because "Pain is temporary and pride is forever!" I would like to introduce the 3 count squat thrust. This is the first step of the two that I want to explain. It is a toned down version of a military conditioning exercise known as a blurpee, which I'll get into in the second step of this dominating little workout. To begin, a squat thrust involves 3 simple movements. The first movement starts with you standing with your feet about shoulder width apart and bending down to place your hands on the ground in front of you. The second step is to then kick your feet back until your body is fully extended so you are positioned in an upright push-up. Finally, you simply kick your feet back up in one single movement to return to the first position and simply stand up. All 3 of these movements count for one repetition. From here if you want tremendous cardio this will be the first half of your workout because you want to try to complete 50 of these in a row! This will be absolutely miserable and you are only halfway there.

The second exercise I want to look at is called a blurpee. It has a funny name, but you won't be laughing when you start doing it. This exercise basically involves the same steps as the squat thrust but it will have a push-up and a jump added into the mix. The first step, like the squat thrust, is to begin standing with your feet shoulder width apart and crouch down placing your hands on the ground in front of you. Next you want to kick your feet back extending your body into the upright push-up position. Third you want to execute a single push-up. Next you want to bring your feet back up until you are in the crouched position. The final movement here is to stand up and jump. This is all one repetition. Go ahead and get mentally geared up because you've got 50 of these in a row too.

This program has a total count of 100 miserable, sweaty, nauseating reps that will get you into optimal shape. This is only a simple ingredient in the whole program. Make the change to gain sick cardiovascular conditioning!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Body Weight Exercise - Utilizing Your Body to Obtain Tremendous Strength and Fitness Gains!

You are probably wondering how in the world you can create a knock-out fitness and strength program without using any weights, machines, or by having to buy a gym membership. Remember that no matter your goals you absolutely have to increase your level of physical exertion in order to achieve optimal strength and muscular development. In order to do this you have to incorporate certain body movements that involve the overall tension and action of multi-joint exercise. Remember that if I want to work my chest muscles then why do a fly movement when I can do a push-up. This way I not only work my chest muscles, but target my shoulders, abdomen, triceps, and hips all from this single movement.

Lets start out by you asking yourself a question. How many exercises can you think of right now that involve using nothing but you and your living room floor or front yard? How ever many you came up with that number is a good start for this body-weight strength program. Also, thinking in this way will cause your program to be better because you have to get more creative in order to challenge yourself and to get to greek-god status! Now I'm going to start by helping you think in a creative way like a "strength and conditioning specialist" would think.

I have always thought of ways to challenge the athletes and clients I work with because a true strength and conditioning program has to be ever-changing and highly innovative. Lets look at the age old exercise that we know as the Push-up. Now you might not be capable of doing a single push-up, you might be able to do 10 or 20, or you may even be able to do a 100 push-ups! Nonetheless all levels can be improved. For instance, the individual that is not capable of a push-up should be. He or she can practice lower intensity drills like doing them on their knees or with their hands elevated on a bench putting more force on the feet instead of the upper body. As they get better at these they can eventually progress to the floor to execute ordinary push-ups. If we look at the person that can do 10 or 20 then he or she can start into practicing more intense one arm drills like the one-arm push-up. They can start their practice in ways like the no push-up group mentioned above by starting with one-arm on a bench with having more weight distributed to their feet until they are ready to go to the floor. Looking at the third group that is capable of doing a 100 push-ups we can still challenge their abilities by including even more intense drills like the very dynamic dive-bomber push-up or the one-arm one-leg push-up! These are both intense and impressive my friend.

Next, lets think of a way that you can challenge more of your legs and cardiovascular system. Here you can perform a normal standing squat. Just like the push-up you are familiar with the squat. You may not be capable of executing a proper squat, you may be able to do 10 or 20, or you may be capable of doing a 100 standing squats. Just like the push-up drills we can learn the basic squat and once mastered we can learn and execute other more intense variations of squats. For the person that isn't capable of a proper squat we can learn this technique with the use of a wall. We'll use the wall to incorporate a drill I like to call a "form drill." First, you need to walk up and face a wall with your feet slightly wider than shoulder width. You should only be about 3 to 4 inches from the wall. From here execute the form drill by squatting and lowering your body in a controlled manner down the wall. The key here is to not "frog" the knees or "bow" them out. You must descend in a controlled manner or you will bump the wall with either your face or your knees. You should feel the muscles in your spine tension. This is a proper "form squat." You want to progress by going as low as possible. Just like the push-up drills the people that are capable of doing 10 or 20 squats at a time can move on to practicing single leg squat drills with the aid of a chair or bench. You can do this by lifting a leg in front of you and then on one leg lower your rear to touch the bench or chair before standing up. From here you can lower the bench until you progress to eventually going all the way to the floor. For the people that can do a 100 squats we can incorporate similar drills and continue to challenge them with the inclusion of more dynamic movements like squat jumps and single leg squat jumps!

I think you get the picture. Hopefully you understand that the basic exercises of the push-up and squat can be utilized to create more results for you than any other method of training you have ever done. You now should understand that a basic push-up or squat can be manipulated into many variations to continually challenge you for explosive results! Think like a "strength and conditioning specialist!"

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.htmlI'm Brandon Richey the Strength and Conditioning Pro!