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Burn Fat The Old-School Way With Sprints and Stairs

Want to take your lower-body workout to the great outdoors? Bodybuilding.com athlete Samantha Leete hits the track to show you how! Most of my workouts take place in the gym, but sometimes I need a change of scenery. I’m a former track and field athlete, so my first impulse is often to grab my sneakers […]

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Posted in Aerobics, Bodybuilding, Exercises, Training Methods, Warm up0 Comments

<div id="DPG" webReader="126.131470308"><div class="side-bar" webReader="-16.5731707317"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2014/al-kavadlo-vital-stats.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/AlKavadlo/" rel="nofollow" target="_blank" title="Bodyspace"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="https://www.facebook.com/pages/AlKavadlocom-Were-working-out/205151489148" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="https://twitter.com/AlKavadlo" rel="nofollow" target="_blank" title="Twitter"><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="http://www.youtube.com/user/alkavadlo" rel="nofollow" target="_blank" title="YouTube"><img src="http://www.bodybuilding.com/fun/images/2013/youtube-social-icon.png" width="20" height="20" border="0" class="c13"/></a><p><strong>Name:</strong> Al Kavadlo, CSCS<br /><strong>Location:</strong> New York, NY<br /><strong>Occupation:</strong> Trainer, author, lead instructor of Progressive Calisthenics Certification<br /><strong>Website:</strong> <a href="www.alkavadlo.com" rel="nofollow" target="_blank">alkavadlo.com</a></p></div><p>It's become a common cliché that bodyweight athletes don't have strong legs. Look at the comments on any YouTube clip showcasing advanced calisthenics, and you're bound to see someone hating on the lack of lower-body development. A number of coaches also insist that it's impossible to build a strong, powerful lower body without external weights.</p><p>Balderdash, I say! Bodyweight exercises alone can make you every bit as strong as can barbells and dumbbells. You just need to push yourself and get a little creative.</p><p>While newcomers need to spend some time honing their bodyweight squats and lunges, it usually doesn't take long for these basic exercises to max out on their strength benefits. Once this occurs, however, adding weight is not the only solution; you can continue to build strength by simply progressing to more difficult bodyweight exercises, like I discuss in my book <a href="http://www.dragondoor.com/b69/?apid=4e8cb1ea167b0" rel="nofollow" target="_blank">Pushing The Limits</a>.</p><p>Ultimately, I recommend working up to single-leg movements like the <a href="http://www.bodybuilding.com/fun/pistol-perfect-one-legged-squats-and-beyond.html" target="_blank">pistol squat</a> to get the most out of calisthenics leg training. However, these types of advanced movements may remain out of reach until you've built more strength. As an intermediate step, jump training can add a challenge to your lower-body workouts without the need for weights or equipment. And even if you're well-versed in pistol squats, some of these simple exercises may offer you a new challenge and a welcomed change of pace.</p><p>
<h3 class="article-title c14">1 Jump Squat</h3>
</p><p>A jump squat is like a regular bodyweight squat, except instead of simply standing up at the top of your range of motion, you jump as high as you can, lifting your knees toward your chest at the top. You can do them jumping in place or up onto an object.</p><p>Though your legs obviously do most of the work, jump squats are a full-body exercise, so use your arms to generate momentum. Remember to stay light on your feet and avoid landing with your knees locked. Keep your joints relaxed and do your best to absorb the impact as gently as possible.</p><p>Try to go directly from one jump into the next, taking advantage of the elasticity of your muscles and their stretch reflex. If you're not able to do this at first, however, just reset and take a few seconds between reps as needed.</p><img src="http://www.bodybuilding.com/fun/images/2014/jump-training-the-4-move-no-equipment-leg-workout-1.jpg" width="560" height="593" border="0"/><p>"Though your legs obviously do most of the work, jump squats are a full-body exercise, so use your arms to generate momentum."</p><p>
<h3 class="article-title c14">2 Broad Jump</h3>
</p><p>Another fun plyometric squat variant, the broad jump is essentially the same as the jump squat except you jump forward, not upward. You still want to lift your legs high as you jump, however; this will help you clear more distance. Leaving your legs dangling isn't as aerodynamic. You'll need a lot of space to practice broad jumps; I recommend a park or field.</p><p>Again, try to go from one rep right into the next, though feel free to take a few seconds between reps if you need to when starting out.</p><img class="float-right c15" src="http://www.bodybuilding.com/fun/images/2014/jump-training-the-4-move-no-equipment-leg-workout-2.jpg" width="276" height="377" border="0"/><p>"Lunges are one of my favorite leg exercises, but like anything else, they need to be progressed once they cease to be a challenge."</p><p>
<h3 class="article-title c14">3 Jump Lunge</h3>
</p><p>Lunges are one of my favorite leg exercises, but like anything else, they need to be progressed once they cease to be a challenge.</p><p>Start out with a stationary jump lunge by lowering yourself down into a split squat and jumping up at the top, gently landing back into the bottom position with your knees bent. Do several in a row, and <em>then</em> switch legs.</p><p>When you get comfortable with those, the cycle lunge is a more advanced jump lunge worth trying. It starts out the same as the stationary jump lunge, but once you're in the air, you'll have to quickly switch your legs before landing. Continue to alternate legs with each rep, going from one right into the next. Feel free to swing your arms for momentum or keep them at your sides. It might take a little practice to land comfortably without losing your balance.</p><p>
<h3 class="article-title c14">4 Sprinting</h3>
</p><p>Though often overlooked, running is arguably the most natural and fundamental of all lower-body calisthenics exercises. Though most people associate running with long-distance cardio training, sprinting turns up the intensity to such a degree that the body's response is more like performing a heavy set of barbell squats than jogging a 10K. Yes, you can actually <a href="http://www.bodybuilding.com/fun/ask-the-muscle-prof-best-cardio-for-preserving-mass.html" target="_blank">build strength and muscle through sprinting</a>!</p><img src="http://www.bodybuilding.com/fun/images/2014/jump-training-the-4-move-no-equipment-leg-workout-3.jpg" width="560" height="353" border="0"/><p>"The body's response to sprinting is more like performing a heavy set of barbell squats than jogging a 10K."</p><p>Remember that when you sprint, both of your feet are often in the air at the same time, so sprinting is pretty much a form of jump training. You can do sprints for time or for distance, but either way, keep them brief and intense for the most strength benefits.</p><p>Here's a simple routine that can be done anytime to help you find your footing in jump training.</p><div id="meal-plan-table" webReader="-14.96812749"><p>Perform all exercises consecutively, with 1-2 minutes rest between each set.</p><ul><li class="rowBgColor c17"><span class="mpt-images"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg" alt="Warm-Up" width="53" height="53"/><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg" alt="Warm-Up" width="53" height="53"/></span> <span class="mpt-content content"><strong>Warm-Up</strong><br />Light jogging or jumping jacks for around 5 minutes</span></li>
<li class="rowBorderColor c17"><span class="mpt-images"><a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Female/t/108_1.jpg" alt="Jump Squat" width="53" height="53"/></a> <a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Female/t/108_2.jpg" alt="Jump Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('freehand-jump-squat')">Jump Squat</a></strong><br />2 sets of 10 reps</span></li>
<li class="rowBgColor c17"><span class="mpt-images"><a href="javascript:pop('standing-long-jump')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/831/Male/t/831_1.jpg" alt="Broad Jump" width="53" height="53"/></a> <a href="javascript:pop('standing-long-jump')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/831/Male/t/831_2.jpg" alt="Broad Jump" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-long-jump')">Broad Jump</a></strong><br />2 sets of 5 reps</span></li>
<li class="rowBorderColor c17"><span class="mpt-images"><a href="javascript:pop('scissors-jump')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/813/Female/t/813_1.jpg" alt="Jump Lunge" width="53" height="53"/></a> <a href="javascript:pop('scissors-jump')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/813/Female/t/813_2.jpg" alt="Jump Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('scissors-jump')">Jump Lunge</a></strong><br />2 sets of 10 reps</span></li>
<li class="rowBgColor c17"><span class="mpt-images"><img src="http://www.bodybuilding.com/fun/images/2012/sprints_115x53.jpg" alt="Sprints" width="115" height="53"/></span> <span class="mpt-content content"><strong>Sprints</strong><br />2 sets of 10 seconds</span></li>
</ul></div><p>There is no single strength building method that's guaranteed to work best for everybody. Weight training will forever have its place in strength and conditioning, but there will always be alternative options to help build athleticism outside of the traditional weight room setting. Bodyweight workouts are often the most practical means of getting a quick but effective workout when you've got a busy schedule and/or don't belong to a gym.</p><p>Give the workout above a shot. I promise it will leave your quads aching and your hamstrings hammered.</p><a href="http://www.dragondoor.com/b73/?apid=4e8cb1ea167b0" target="_blank" rel="nofollow"><img src="http://www.bodybuilding.com/fun/images/2014/al-kavadlo-streetching-your-boundaries-book-banner.jpg" width="560" height="144" class="c18"/></a><br class="c19"/><h3 class="article-title">Recommended For You</h3><div class="c22" webReader="6.20408163265"><a href="http://www.bodybuilding.com/fun/pistol-perfect-one-legged-squats-and-beyond.html"><img src="http://www.bodybuilding.com/fun/images/2013/pistol-squats-and-beyond-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c21" webReader="8.5306122449"><h4 class="c20"><a href="http://www.bodybuilding.com/fun/pistol-perfect-one-legged-squats-and-beyond.html">Pistol Perfect: One-Legged Squats And Beyond</a></h4><p style="display: inline;" class="webReader-styled">
Pistol squats pop up all over the place, but that doesn't make this classic movement any easier. Commit, do the work, and let Al Kavadlo be your guide!</p></div></div><div class="c22" webReader="4.91048034934"><a href="http://www.bodybuilding.com/fun/bodyweight-bust-four-bodyweight-training-myths-debunked.html"><img src="http://www.bodybuilding.com/fun/images/2014/4-bodyweight-myths-debunked-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c21" webReader="6.04366812227"><h4 class="c20"><a href="http://www.bodybuilding.com/fun/bodyweight-bust-four-bodyweight-training-myths-debunked.html">Bodyweight Bust! Four Bodyweight Training Myths Debunked</a></h4><p style="display: inline;" class="webReader-styled">
Don't believe that high-level calisthenics are only for athletes who look a certain way. Everyone can benefit from the unique challenges that come with bodyweight training!</p></div></div><div class="c22" webReader="4.81463414634"><a href="http://www.bodybuilding.com/fun/ask-the-muscle-prof-best-cardio-for-preserving-mass.html"><img src="http://www.bodybuilding.com/fun/images/2013/ask-the-muscle-prof-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c21" webReader="6.19024390244"><h4 class="c20"><a href="http://www.bodybuilding.com/fun/ask-the-muscle-prof-best-cardio-for-preserving-mass.html">Ask The Muscle Prof: What's The Best Cardio For Preserving Mass?</a></h4><p style="display: inline;" class="webReader-styled">
You've heard the benefits of high-intensity cardio for weight loss, but you're concerned it'll cost you hard-earned muscle. Learn the truth!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.5957446809"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.91304347826"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html">Al Kavadlo, CSCS</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Al Kavadlo, CSCS is one of the world's leading experts in bodyweight strength training and calisthenics.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html"><img src="images/2013/writer-al-kavadlo-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/al-kavadlo.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Jump Training: The 4-Move No Equipment Leg Workout

Vital Stats Name: Al Kavadlo, CSCSLocation: New York, NYOccupation: Trainer, author, lead instructor of Progressive Calisthenics CertificationWebsite: alkavadlo.com It’s become a common cliché that bodyweight athletes don’t have strong legs. Look at the comments on any YouTube clip showcasing advanced calisthenics, and you’re bound to see someone hating on the lack of lower-body development. A […]

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How bad are your fitness habits?

In a perfect fitness world, you’d warm-up, you’d cool-down, you’d cross-train, you’d do intervals, and, oh, yeah, a laundry fairy would come wash your gear so you never had to wear a sweaty sports bra two workouts in a row. ; But alas, if you’re like most women, you live in a fitness world where […]

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Posted in Bodybuilding, Exercises, Nutrition, Warm up, Weight TrainingComments Off on How bad are your fitness habits?

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Calum Von Moger’s Armed And Ready Workout

Vital Stats Name: Calum von MogerHeight: 6’2″Weight: 215-230 poundsOccupation: Bodybuilder and Cellucor athleteWebsite: calumvonmoger.com I’m not interested in looking like today’s bodybuilders. I prefer the classic physiques of guys like Arnold Schwarzenegger, Dave Draper, and Franco Columbu. They had incredible symmetry, great proportions, and amazing overall development. Those are guys I want to look like—but […]

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The latest high intensity interval exercise: Hollywood HIIT

We’re all inspired by different goals and people when it comes to fitness. Whether you long for the curves of Kate Upton, or you’re in awe of the athletic prowess of Amir Khan, celebrity trainer Ruben Tabares has you covered. Not only does he train stars like the aforementioned (plus a few more fit A-listers you might […]

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Posted in Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Warm up, Weight lossComments Off on The latest high intensity interval exercise: Hollywood HIIT

<div id="DPG" webReader="131.413503972"><div class="side-bar" webReader="-16.5656565657"><div class="c9"><img src="http://www.bodybuilding.com/fun/images/2014/al-kavadlo-vital-stats.jpg"/></div><h3 class="article-title c10">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/AlKavadlo/" rel="nofollow" target="_blank" title="Bodyspace"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c11"/></a><a href="https://www.facebook.com/pages/AlKavadlocom-Were-working-out/205151489148" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="https://twitter.com/AlKavadlo" rel="nofollow" target="_blank" title="Twitter"><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="http://www.youtube.com/user/alkavadlo" rel="nofollow" target="_blank" title="YouTube"><img src="http://www.bodybuilding.com/fun/images/2013/youtube-social-icon.png" width="20" height="20" border="0" class="c12"/></a><p><strong>Name:</strong> Al Kavadlo, CSCS<br /><strong>Occupation:</strong> Trainer, author, instructor<br /><strong>Website:</strong> <a href="http://www.alkavadlo.com" rel="nofollow" target="_blank">www.alkavadlo.com</a></p></div><p>Over the last few months I've been getting more emails than ever, but often the same questions keep coming up. And for every person who writes to me, there are probably 20 more thinking the same thing but just not bothering to type out a message.</p><p>That's a big part of why I love to publicly answer questions I get from my readers! In this edition of Ask Al, I discuss everything from how to get better at pull-ups, to how to use speed to your advantage, to why I'm such a big sellout.</p><p>Feel free to drop me a line in the comments if you have a question about how to keep growing and progressing in the difficult world of bodyweight training!</p><iframe width="560" height="315" src="//www.youtube.com/embed/Zh_xtaQKXNU" frameborder="0" allowfullscreen=""></iframe><p>
<h3 class="article-title">QI've been training pull-ups for almost a year now. When I first started I went from 2 pull-ups to 10 in only a few months. I've been stuck at 12 reps for the last two months. What should I do?</h3>
</p><p>What you're experiencing is common. It's simply a matter of diminishing returns; the better you get at anything, the harder it gets to continue progressing. Be prepared to put in the time and effort if you want to take your pull-ups to the next level. It might feel like you've been at it a while, but in the grand scheme of things a year is not a very long time. Having said that, here are a few methods you can experiment with to hopefully increase your reps:</p><h4>Pull-up supersets</h4><p>Try doing a set of Australian pull-ups immediately after a set of standard pull-ups. Take a long break, then repeat the superset again. It's a great way to keep working your pulling muscles beyond failure once you can no longer perform any more pull-ups. You can do this 3-4 times in a single workout, but make sure you give yourself a few days rest afterward.</p><img src="images/2014/new-ways-to-build-bodyweight-strength-for-years_graphics-1.jpg" width="560" height="296" border="0" class="c13"/><h4>The rest-pause method</h4><p>After a brief warm-up, do as many pull-ups as you can, and then continuing to hang on the bar for a few seconds. After you catch your breath, try to do one more, then one more, and then maybe even one more. You might be surprised at how many extra reps you can squeeze out this way, and you will get an amazing forearm pump from all the extra hanging!</p><h4>Pyramid sets</h4><p>Start with one pull-up, then come off the bar and take a short break. Next, perform two pull-ups, then after another break, do three. Continue this pattern until you reach the point where you can no longer add another rep. Then start working your way back down.</p><p>
<h3 class="article-title">QI work a job where I spend several hours a day loading boxes and moving things. I want to start training calisthenics, but I'm worried about overdoing it. What do you recommend?</h3>
</p><p>Well the good news is you've probably built a decent base of strength already just by being active on a regular basis, but it's great that you want to do more. I recommend starting with just one or two days each week of bodyweight work to give your body time to adapt. Try doing your workouts on days where you don't have to work, so your muscles have recovery time. Ideally if you have two consecutive days off, do your workout on the first day and then take a rest day the next day.</p><img src="images/2014/new-ways-to-build-bodyweight-strength-for-years_graphics-2.jpg" width="560" height="339" border="0" class="c14"/><p>Since you'll only be able to train a couple of times per week, full-body workouts are going to be the best way to go. You might eventually build enough strength and stamina that you can add in more days of training and possibly train calisthenics on the same days that you have work, but you will see how that goes as you progress. Be patient, respect your body, and give yourself recovery time when you need it.</p><p>
<h3 class="article-title">QI read somewhere that it's best to exercise slowly when practicing calisthenics for strength, but I see most people cranking out their push-ups as fast as possible. Which is the right way?</h3>
</p><p>Though some coaches insist on slow, deliberate reps for strength training, I believe that there's room for variety when it comes to rep tempo. Super-slow training can definitely help build control and stability, especially when you're working through the sticking point on certain difficult exercises, but it's not the only way to approach your training.</p><iframe width="560" height="315" src="//www.youtube.com/embed/Owo0vKDTsQs" frameborder="0" allowfullscreen=""></iframe><p>For example, explosive movements like jump squats and clapping push-ups are better for building power. In my opinion, it's good to practice your exercises at different tempos. Once you've honed a move, you should be able to control it and make it graceful at any speed.</p><iframe width="560" height="315" src="//www.youtube.com/embed/BadkW_63ows" frameborder="0" allowfullscreen=""></iframe><p>
<h3 class="article-title">QI read an article you wrote that basically said training certifications are a bunch of crap. It seems a bit hypocritical to now offer your own cert with the PCC. I mean, really, a certification in bodyweight training?</h3>
</p><p>I'm flattered you've been following me closely enough to have read those earlier writings. You actually remind me a lot of myself—I'm always questioning everything! I bet we have a lot in common. And you're right, there are a lot of crappy PT certs out there. That's part of why I wanted to do the <a href="http://www.dragondoor.com/workshops/pccworkshop/?apid=4e8cb1ea167b0" rel="nofollow" target="_blank">Progressive Calisthenics Certification</a>. Though it may seem unnecessary to you, with the current popularity of calisthenics training, the demand for a bodyweight strength certification was undeniable. It was going to happen eventually with or without me, so I figured, who better than me to teach it?</p><p>Mahatma Gandhi said: "Be the change you wish to see in the world." By leading my own certification, I can personally make sure that quality knowledge is bestowed and high standards are upheld. PCC has a physical test to establish a baseline of competency in performing the fundamental exercises, something that is lacking in almost every mainstream fitness certification. It's scary that there are personal trainers out there incapable of doing proper pull-ups or even bodyweight squats, and who got certified simply by memorizing and regurgitating information. That's why a theoretical understanding of exercise will never be enough to pass the PCC!</p><p>I'll still be the first one to tell you, however, that just having a certification—even the PCC—doesn't mean that you are going to be a successful trainer. I can help point people in the right direction, but it's up to each individual to take the journey for themselves. In fitness and in life, we're all personally responsible for our own success or failure.</p><p><a href="http://www.dragondoor.com/b73/?apid=4e8cb1ea167b0" rel="nofollow"><img src="http://www.bodybuilding.com/fun/images/2014/al-kavadlo-streetching-your-boundaries-book-banner.jpg" width="560" height="144"/></a></p><br /><br class="c15"/><h3 class="article-title">Recommended For You</h3><div class="c18" webReader="6.68632075472"><a href="http://www.bodybuilding.com/fun/stretching-for-strength-a-better-approach-flexibility-training.html"><img src="images/2014/stretching-for-strength-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="8.91509433962"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/stretching-for-strength-a-better-approach-flexibility-training.html">STRETCHING FOR STRENGTH</a></h4><p style="display: inline;" class="webReader-styled">
Reports of stretching's demise have been greatly exaggerated. In this excerpt from Al Kavadlo's new book, the bodyweight training chief helps you build an effective, personalized practice!</p></div></div><div class="c18" webReader="4.91048034934"><a href="http://www.bodybuilding.com/fun/bodyweight-bust-four-bodyweight-training-myths-debunked.html"><img src="images/2014/4-bodyweight-myths-debunked-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="6.04366812227"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/bodyweight-bust-four-bodyweight-training-myths-debunked.html">BODYWEIGHT BUST! FOUR BODYWEIGHT TRAINING MYTHS DEBUNKED</a></h4><p style="display: inline;" class="webReader-styled">
Don't believe that high-level calisthenics are only for athletes who look a certain way. Everyone can benefit from the unique challenges that come with bodyweight training!</p></div></div><div class="c18" webReader="5.72282608696"><a href="http://www.bodybuilding.com/fun/push-yourself-one-arm-push-up-and-beyond.html"><img src="images/2013/one-arm-push-yourself-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="7.04347826087"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/push-yourself-one-arm-push-up-and-beyond.html">ONE-ARM PUSH YOURSELF!</a></h4><p style="display: inline;" class="webReader-styled">
Sometimes the toughest strength moves don't involve any iron at all. Heed the call of the one-arm push-up and discover how tough progressive calisthenics can be!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.5957446809"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.91304347826"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html">Al Kavadlo, CSCS</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Al Kavadlo, CSCS is one of the world's leading experts in bodyweight strength training and calisthenics.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html"><img src="images/2013/writer-al-kavadlo-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/al-kavadlo.html#articles" class="bold-type">View All Articles By This Author</a></li>
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New Ways To Build Bodyweight Strength!

Vital Stats Name: Al Kavadlo, CSCSOccupation: Trainer, author, instructorWebsite: www.alkavadlo.com Over the last few months I’ve been getting more emails than ever, but often the same questions keep coming up. And for every person who writes to me, there are probably 20 more thinking the same thing but just not bothering to type out a […]

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Posted in Bodybuilding, Exercises, Nutrition, Warm up, Weight TrainingComments Off on New Ways To Build Bodyweight Strength!

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Eight reasons to run!

As much as we love hardcore gym sessions, the change of seasons provides the chance to challenge ourselves with a whole array of performance goals. There’s nothing like a workout revamp to help rev up fitness levels, and this spring we’re all about stepping up the intensity of our regular workout with an outdoor running […]

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Train and gain! with this dumbbell workout

More and more women are strength training when they hit the gym, but if you’re still not convinced, then you could be missing out on some serious benefits.Whether you’re using the TRX, doing a kettlebell class or using a pair of dumbbells in your HIIT circuit – you are strength training! It’s not all about […]

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Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Health Issues, Nutrition, Sports nutrition, Warm up, Weight lossComments Off on Train and gain! with this dumbbell workout

Top facts about exercising in the cold

Separate the freezing facts from fiction with the low down from a Fitness First expert: 1. Burning more calories in the cold is actually a myth, the body actually uses more energy cooling down in the heat than it does in the cold. 2. As per point one, exercising in colder temperatures is healthier than exercising in […]

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The 10 exercise commandments

When you first started working out, you were probably up to your eyeballs in exercise rules: engage the core, don’t strain your neck, don’t let the knees go past the toes and so on.  Newcomers to exercise tend to make the extra effort to stay on the straight and narrow when it comes to following these guidelines, but […]

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