Vamoschile Gold.

Specimens Natural

Ever wonder how Jackie Chan and other martial artists develop such awesome core strength, flexibility, and stamina? What about Olympic gymnasts? Who hasn't marveled at their incredible feats of natural strength? You won't find these specimens of fitness at your local gym, but you can perform their training programs right at home through bodyweight exercises. Forget spending hours plodding away on the elliptical and wiping down one sweaty machine after another. How about some exercises you can do from the comfort of your own home and on your own schedule?

Bodyweight exercises are designed to develop strength without the use of free weights or Nautilus equipment. The weight of your own body provides all the resistance, as it should naturally do! This type of strength training has been performed for centuries and by many cultures, it is natural and imparts some amazing benefits. A mistaken belief about bodyweight exercises is that they do not build strength and that they are only for increasing stamina and endurance.

The reason free weights are better, according to some, is that they allow for progressive resistance. When you are lifting your bodyweight, the weight lifted is always the same so it is hard to reach intensity. However, taking a lesson from gymnasts shows us that leverage is the key to increasing resistance with bodyweight exercises. Lie down right now on the floor and do ten leg raises with your knees tucked in. This feels pretty good, probably, and does not tire you out. Now, try the same exercise with your legs extended straight out. Wow! What a difference this makes, and you just learned an important lesson on how leverage can increase resistance in bodyweight exercises, making them equal to or superior than free weight and Nautilus exercises.

Still not convinced that you can tear up your gym membership and enjoy better health and fitness from your own home? Let's go over some more benefits to bodyweight exercises:

• You can perform your routine no matter where you are, even when traveling. No more excuses to "let yourself go" while on vacation!
• Save time and money by working out at home with no equipment.
• Bodyweight exercises develop coordination, balance, flexibility, and amazing core strength.
• Exercise outdoors for some fresh air and sunlight (absorb vitamin D from the sun and feel great).
• Build a functional physique, instead of a primarily decorative one.
• The static holds of bodyweight exercises strengthen tendons and ligaments, and this helps to prevent injury.

There are hundreds of bodyweight exercises you can perform, and using this vast reservoir of possibilities I'm going to list a routine which is specifically designed for all around strength and full body development. If you are just starting an exercise routine, be patient and look for consistent improvements week by week and month by month. It takes about six weeks to really start to notice impressive strength gains. Each exercise set should be performed until about 2 reps from failure. Meaning, you feel like you could possibly get 2 more reps in, but you stop.

Day Number One:

• Three sets of standard push ups.
• Three sets of incline push ups - Put your feet on a chair and lower your chest down to the earth.
• Three sets of chair dips - Place your feet on one chair and your hands on another with your body facing upward. Slowly dip down and back up again.

Day Number Two:

• Rest.

Day Number Three:

• Three sets of box squats - Place a chair behind you and squat down until your buttocks just barely touches the chair. Then stand up again. Make sure your knees do not extend beyond your toes.
• Three sets of one-legged squats - Place your hand against the wall and squat down on one leg until your knee and shin make a 90 degree angle.
• Two sets of killer calf raises - Place the ball of your foot (near the toes) on a curb, or similar elevated platform. Let your heal stretch down but not touch the earth so that you feel an intense stretch. Hold this stretch for ten seconds and then raise up slowly on a count of five. Do this one foot at a time. This will be intensely painful in the calves. If your achilles heal feels too tender then do not stretch down quite so far.

Day Number Four:

• Rest.

Day Number Five:

• Five sets of pull ups - If you do not have a pull up bar or can't find a good tree limb then find a sturdy door and put a towel over the top to protect your hands.
• Handstand Push Ups (ADVANCED) - Take two chairs and place them facing one another about shoulder's distance apart. They should be placed approximately two feet away from a wall. You will place your hands on the chairs and invert your body, leaning back against the wall for support. This exercise looks like an inverted military press. Press yourself up and down.

Day Number Six:

• Rest.

Day Number Seven (OPTIONAL):
Here are a couple exercises that are not strictly bodyweight and are not necessary unless you feel you need to hit the biceps, shoulders, or traps harder. Go to a hardware store and purchase two five-gallon buckets. These are versatile and can be filled with sand, dirt, or water. Use them for curls to hit your biceps, for side lateral raises to hit your shoulders, or for shrugs to hit your traps.

Now you're ready to start training like Jackie Chan, and you'll never miss a workout again due to lack of equipment or gym membership. Use your newfound free time to improve your nutrition and create delicious meals for yourself and family. Pretty soon you will have an amazing physique which cost you less money and time than most people who carry around their dusty gym memberships.

Do you have a pair of dumbells lying around? Matt Barlow has developed a system which takes the above bodyweight exercises to the next level. This new system takes only 12 minutes per day and increases the metabolism by 150% over the next 24 hours. Find out more here: http://rapidfatburning.com

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