START HERE!
START HERE!
People tend to think that to tone their body, they need an expensive gym membership and fancy equipment, especially when it comes to large muscle groups like – legs and glutes.
THIS IS FALSE!! You can achieve your goals using nothing but your body weight, especially if you are a beginner.
The advantages of bodyweight exercises are endless. One of the biggest perks is that without weight – you get to focus on your form!!
Form is CRUCIAL for seeing results! Using proper form is vital for all fitness levels because if you are doing a movement the wrong way – you won’t be getting the most out of your workout!
Still hesitant that you can’t achieve your goals at home with no equipment?!
There is proof that backs this up! Researchers have done studies that show bodyweight exercises can be just as effective as lifting weights in the gym.
There was one study that compared a loaded bench press to a bodyweight push-up. After eight weeks, the test subjects that did the bodyweight push-ups demonstrated very similar chest and tricep muscle gains!
We are giving you a FREE WORKOUT today that incorporates bodyweight-only exercises that you can do from home in just 15 minutes!
This workout incorporates short bursts of ALL OUT exercise with short rest periods.
It will work your entire lower body, and the fast-paced movement will spike your heart rate for even more calorie burn!
WHAT TO DO:
You will do every exercise listed below for 40 seconds, followed by 20 seconds of rest. Each round is 5 minutes. The goal is to do a total of 3 rounds.
If you can only do 1 or 2 rounds – that’s okay! Work your way up to doing all three rounds.
On the flip side, if after three rounds you still don’t feel “challenged,” you can add in additional rounds. However, we suggest that you don’t go past 30 minutes of total exercise time for this workout.
EXERCISES:
Squat to Side Lunge
Bulgarian Split Squat (1.5’s)
Reverse Lunge w/ Knee Lifts
High Knee Toe Taps
Glute Bridge Leg Extensions
If you want some guidance on how to do these movements (remember what we said about using proper form) – Vince filmed a video showing you exactly how to each of them! You can check it out above!
The only downside to bodyweight workouts is that you will eventually stop making progress if you don’t figure out ways to make the workouts more challenging. But this is true when you use weights in the gym as well and has an easy fix!
The goal is always to challenge your muscles as you progress. You can easily do this with bodyweight exercises by …
- Increasing reps or time.
- Adding in more sets/rounds.
- Decreasing rest time.
- Mixing up tempos and adding pauses.
- Add ¼ and ½ reps.
It doesn’t take much to challenge your muscles! Even small changes can lead to calorie-burning lean muscle gains!!
You may be wondering how you know if you need to try adding any of these methods above?
A simple way to know is if everything starts to feel really easy, you’re probably not pushing hard enough to make further progress.
OR…
YOU CAN TAKE OUT ALL THE GUESSWORK!!
With our 30-day home workout program MOVE!!!
This program is different than most home workout programs out there. No two workouts are the same. You will be challenging your muscles in different ways every time you exercise – allowing for progress in the shortest time.
MOVE incorporates many of the progression tips we touched on above, except there is no guesswork on your end! We’ve structured it all for you and even do the workouts in REAL-TIME – so it’s like you have a personal trainer in your living room working out with you!!!
The best part about MOVE – – you can do every session in 20 minutes or less!
And that’s not all you get…..
On top of 30 days of home personal training, the MOVE program also comes with a flex dieting system to help you get your nutrition in check. You can exercise all you want, but real change will never come if you aren’t eating for your goals! This program will show you exactly how to do that!
If you want to see the best results, in the least amount of time, all from home with ZERO equipment – we know you will love MOVE!!
Learn more HERE!
Sources:
https://www.sciencedirect.com/science/article/pii/S1728869X17301028
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