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Improve Your Pull Ups And Core Strength With This Killer Workout

Improve Your Pull Ups And Core Strength With This Killer Workout

by | Aug 20, 2016 | Blog, Core, Exercises, Pull Ups, Uncategorized, Workouts

I designed this workout when experimenting with my 30-Day Pull Up Challenge workouts and scheduling.

And while I intended it to simply help people achieve that first, or 15th!, Pull Up, I never expected it to be such a core killer…like…KILLER!

More clients tell me their entire core hurts, and is more sore after this one workout from my 30-Day Pull Up Challenge than from almost any other workout we do.

That is also why this workout is so effective at improving your Pull Ups – it builds your core strength while also activating and strengthening your back.

That’s right…core strength is ESSENTIAL to improving your Pull Ups.

And this workout…well…it hammers your core as it works to improve your scapular retraction and get your back activated and working correctly!

It also combines two other keys to improve your Pull Ups besides building core strength – it also uses Eccentric Pull Ups and Pull Up Holds.

Including both Eccentric Pull Ups and Pull Up Holds in your workout program is also essential if you want results fast. Combining these 3 elements – Core Strength, Eccentric Pull Ups and Pull Up Holds is what makes this workout one of the foundational workouts of my 30-day program (Ready to improve your Pull Ups and want the full program? Click HERE) .

Ready for a killer core workout that will improve your Pull Ups? Then try the one below!

The 30-Day Pull Up Workout

Warm up then complete 4-6 rounds of the first exercise, resting about 1 minute between rounds. Then rest 1-2 minutes before moving on to the supplemental circuits. Rest no more than 30 seconds between rounds of the supplemental circuits and 1-2 minutes between circuits. Complete 6-8 rounds of each of the supplemental circuits. Then cool down by rolling and stretching.

EXERCISE:
5-8 reps Eccentric Pull Ups

CIRCUIT #1:
20 seconds Pull Ups
20 seconds Handstand Hold
15-30 seconds Rest

CIRCUIT #2:
20 seconds Push Ups
20 seconds Pull Up Holds
15-30 seconds Rest

NOTES: Pick variations of each move that allow you to work the entire 20 seconds. While that seems short, it adds up. And if you don’t work the entire time, you won’t get in the volume that will help create changes. Regress as you go if needed. For the Eccentric Pull Ups, lower down as slowly as possible.

For Pull Ups, do the hardest version you can. Full pull ups, foot assisted pull ups, jumping pull ups….Something that will challenge your back for the time but allow you to keep moving even if you regress as you go!

For the Push Ups and Pull Up Holds, select moves that work on weak points. For instance, close grip will work your triceps more on push ups. Wide grip will work your chest more. On Pull Up Holds, hold at the top to work on lock out. Hold at the bottom to work on Scapular Retraction (aka getting your lats actually engaged so you can begin the Pull Up). Hold at the mid-point to work on getting over your stick point.

Want to improve your Pull Ups? These 3 Keys To Improving Your Pull Ups will help!

Learn my 3 Keys To Improving Your Pull Ups –> https://goo.gl/GbJSK7

31 Push Up Variations – Intermediate and Advanced Variations

31 Push Up Variations – Intermediate and Advanced Variations

by | Mar 7, 2016 | Blog, Bodyweight, Exercises, Push Ups

The Push Up is a must-do move even though most of us need to make sure we do extra pulling exercises because we sit hunched over a computer for 9 hours a day.

So while you definitely need to include rows and pull ups and all sorts of pulling exercises in your workouts, you can still include Push Ups.

Push Ups are an important bodyweight exercise to include because they work not only your chest, shoulders and triceps but also your entire core. As I’ve mentioned before, Push Ups are basically just a moving Plank.

They can help train the muscles of your core to work together correctly. They can help you develop and improve your mind-body connection so that your core engages and works properly during compound exercises.

However, doing the same basic Push Up over and over again gets boring. Plus there are so many different variations out there that can work not only your upper body, but also your core, in different ways to focus on different muscle groups.

That is why it is important to include different Push Up variations in your workout routine. Check out these 31 Push Up Variations below for some great upper body and core exercises!

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10 Bodyweight Travel Exercises And A Quick Travel Workout

10 Bodyweight Travel Exercises And A Quick Travel Workout

by | Feb 22, 2016 | Blog, Bodyweight, Exercises, Travel Workouts, Workouts

When you travel it can be hard to keep up with your workout routine.

You may simply be busy, or relaxing or without access to your usual workout equipment. But that doesn’t have to mean you fall off your workout routine.

While you can take time off on vacation, it can be useful to have some Bodyweight Travel Exercises and quick Travel Workouts on hand, especially if you travel often. These moves and exercises can be something quick you do in your off time, even if all you have access to is the space in your hotel room.

Try these 10 Bodyweight Travel Exercises and Quick Travel Workout.

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Why Can’t I Do A Pull Up? – Three Keys To Achieving That First Pull Up

Why Can’t I Do A Pull Up? – Three Keys To Achieving That First Pull Up

by | Feb 11, 2016 | Blog, Bodyweight, Exercises, Pull Ups

Many of the clients that I work with come into the gym unable to do a Pull Up. And most have it as a main goal they would like to accomplish.

Some clients may have never even really tried to achieve that first Pull Up, believing that there was no way they would be able to do one while others may have been working toward it for awhile with no real progress forward.

Because the Pull Up is a unique exercise that not only requires strength, but also a mind-body connection that many people with a desk job simply don’t have. So it isn’t as simple as doing some back exercise and BAM! first Pull Up!

It isn’t even as simple as slowly progressing variations from easiest to hardest and BAM! first Pull Up.

Helping clients, or even yourself, achieve that first Pull Up is about building the mind-body connection, reversing the effects of sitting, strengthening your back and forcing your body to take on more and more challenging Pull Up variations. It is about a complete program of foam rolling, stretching, activation and strengthening exercises.

It is about a program that boils down to 3 key things – Activation, not using Assistance and lower reps. End of story.

You can do all the Inverted Rows and Machine-Assisted Pull Ups assisted Pull Ups you want and never achieve that first Pull Up if you don’t think about these 3 things.

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Perfecting The Plank and a Core Burn Out Workout

Perfecting The Plank and a Core Burn Out Workout

by | Jan 27, 2016 | Blog, Bodyweight, Core, Exercises, Functional Fitness, Workouts

Planks are always a popular exercise. And with good reason. They are a great core exercise!

The problem is…it has become a competition to hold a plank the longest. When how long you can hold a plank isn’t near as important as your ability to properly engage and contract the muscles of your core intensely.

It is a much better test of core strength to challenge yourself to engage the muscles of your core so intensely that you create “shakeage” within seconds of starting the plank rather than compensating just to hold longer. If you can engage your muscles so intensely that they are shaking, you will be able to use your core and recruit the muscles of your core more efficiently during other movements.

Developing proper core strength and learning how to properly engage the muscles of your core is why you should truly be including planks in your workout routine. You want to use them to strengthen your mind-body connection!

Below are some tips to help you get the most out of the Basic Plank as well as a few basic variations and a great core burn out workout.

 

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Why You Should Do Crunches and Sit Ups – 20 Ab Exercises

Why You Should Do Crunches and Sit Ups – 20 Ab Exercises

by | Dec 2, 2015 | Blog, Bodyweight, Core, Exercises

TheCrunches and Sit Ups have gotten a bad rap in the last few years. They are said to be worthless and even put you at risk for injury.

And when designing many of my workouts, I often even opt for other “core moves” over Crunches and Sit Ups because they give you more”bang for your buck,” aka they work more, and bigger, muscle groups all at once to not only strengthen your entire core, but also burn more calories.

HOWEVER, there is a time and a place for Crunches and Sit Ups.

They really aren’t dangerous when you do them correctly and integrate them into your workout routine correctly.

And while they won’t give you six-pack abs, especially if your diet isn’t on point, they do have value when used correctly.

Plus, they sometimes are just freaking fun! There is just something about the ab and core burn that is produced by Crunches and Sit Ups that makes you feel good. (And sometimes working out should simply make you feel good!)

So here’s why you should do Crunches and Sit Ups and when you should include them. Plus 20 fun Crunches and Sit Up Variations!

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