Today I will help you understand more about Calisthenic Workouts.

You will be able to start your own physical transformation and get in the best shape of your life.

Why should you do Calisthenics? Why should you train?

Everyone trains for different reasons. Some people start a physical activity because they want to look better or lose weight (burn fat). Some people exercise because they want to get that fabulous six-pack. I know people who train because they want to look good naked, plain and simple. So, what keeps you up at night? What do you secretly desire?

Let me tell you why I started my total bodyweight fitness routine 16 months ago. Well, it wasn’t because I hate squeezing into airplane seats. It wasn’t because I hate sucking in my stomach to shed some virtual pounds to those around me. It wasn’t because I hate when my colleagues at work used to call me “the bright, but fatty engineer”. It wasn’t because my ex-wife referred to me as “mildly obese”.

It all happened when my daughter came home from school crying because the other kids were teasing her about her “Plus Size” dad. I felt miserable.

Sixteen months ago, those were my reasons. Do any of these reasons sound familiar to you?

Needless to say, these were not all positive reasons. Why? Because, they were all centered on the opinions of other people. Nevertheless, I started training. I hit the gym. I paid a personal trainer to help me get the desired body I always wanted to have. I started pumping iron. And yes, it wasn’t fun. It was more like a chore. Many times I have lost my motivation to work out.

Until one day, when I discovered a really good training method that worked. I discovered the workout routine that changed my life.

It was a total bodyweight training routine, based on the calisthenic workouts. So, no more weight lifting, no more boring repetition, no more personal trainer, no more running for hours.

I quit the gym and I decided to give it a try. Was it worth it? You should be the judge of that. After 16 months, I am still doing it. I lost more than 50 pounds. I am in the best shape of my life and my ex-wife tells everybody I am a hottie. What do you think about that? No, not about the “ex-wife thing”…

I do my calisthenic programs 3 or 4 times a week for about 45 minutes and I am loving it. Did I get my six-pack? No, but I got my fabulous four-pack! Each and every training session is designed to burn fat and sculpt my muscles. I am getting closer and closer to my main goal: Getting Stronger!

My reasons for training these days differ from when I first started out. They are much more positive than my reasons for training back in the day. I am no longer concerned with looking good for other people. Looking good for other people is one thing, but looking good for yourself is another.

Don’t get me wrong, looking good is a great thing, but for me it is actually the side effect from training for strength. I love looking good, but it is not my primary goal. It is just an added benefit from doing my calisthenic workouts and eating smart. Now I train because it is enjoyable. I train to get stronger, to see what I am capable of doing with my physique. I train to keep myself in shape so I can participate in other activities such as playing football, swimming, jogging and other sports.

Calisthenic workouts are one hundred percent free workouts routines. They are the fastest, easiest and most effective bodyweight training routines that will help you burn fat and build muscle at the same time.

Starting with the Ancient Spartan Warriors- the most feared and respected warriors of all time and continuing with today’s military forces, gymnasts, athletes, martial artists and Hollywood celebrities, they all used or still use calisthenics.

The calisthenic training method is the vehicle to achieve a greater sense of what it takes to live life and live it well.

Calisthenic workouts were the solution to my overweight problem. And I am one hundred percent sure that it can and will be your solution, too!

Success comes to those who are willing to do what others are not! Are you willing? Off course you are!

Now that we have gone through that a bit, here is the first thing I need you to do.

Check out my site now! Subscribe and get your free 4-week calisthenic workouts, today!

Edward Platz is a certified biomedical engineer with an extensive knowledge of the human body and how it works. His academic education and experience in bodyweight fitness and nutrition will help you avoid and overcome the common training and diet mistakes. He will help you improve your health and assist you in achieving a fit, leaner and stronger physique.

For more qualified information about bodyweight workouts for weight loss, visit The Fitness Info Book.

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If you intend to engage in a personal training course, you may very well be aware of what exactly is entailed. Do you have the skill to stand up against the competition? Normally, a personal trainer will work side by side with their customers to assist them in planning and achieving particular goals in fitness. Furthermore, you must learn a little about nourishment, and be ready to enlighten clients on which foods are healthy. When studying for your certification, it’s important to acquire a set of core skills. What are they? Here are a few that you’re likely to use most often.

Personal Training Course Core Skill 1: Studying Physiology, Kinesiology and Anatomy

The best personal trainers have studied the workings of the human body, especially the skeletal and muscular systems. Additionally, the nervous system is imperative. This know-how is the basis for planning the guidance and programmes.

Personal Training Course Core Skill 2: Stimulating Changes in Behaviour

A proficient personal training course teaches trainers to utilise psychological strategies to motivate and support clients. This methodology is targeted toward changing the customer’s opinion of exercising and making them understand how it can enhance their health.

Personal Training Course Core Skill 3: Screening and Understanding Movement

To design an effective programme, a personal trainer needs to be able to analyse the clients’ current physical state. One way to do this is to look at their posture in a dynamic way to determine what sort of exercises and movements would benefit them most by correcting any perceived muscular dysfunction.

Personal Training Course Core Skill 4: Setting Reasonable and Reachable Goals

When speaking with customers, the personal trainer attempts to find out their fitness targets for long term and short term, and plan the fitness regimen in accordance. Giving clients reasonable goals goes hand in hand with motivating them.

Personal Training Course Core Skill 5: Setting Up Improvement Regimens

As the client gains strength and health, the personal trainer has the job of creating increasingly more taxing regimens. Such programmes must have their basis in reality, however, and must offer customers a measured progression in the direction of their ultimate fitness targets.

Personal Training Course Giving Lessons in Strength Training

Customer gain self-confidence by enhancing their stamina. Generally, this entails the use of weights and executing weight bearing exercise. Exercise machines can additionally be very constructive due to the fact that they work on particular muscle groups in both the upper and lower part of the body.

Personal Training Course Core Skill 7: Coaching Clients in Cardio Training

Customers should receive cardio advantages from their regimens. This involves working out in such a way that your heart rate is kept in the correct zone or range for the clients’ particular goals.

Personal Training Course Coaching Clients in Warm Up and Cool Down

Appropriate warming up and cooling down exercise is a huge factor in deterring injury as well as tremendous post-workout soreness; such exercise immensely helps the efficiency of a workout and also improves the customers performance level.

The most productive personal training course will help a person to learn these along with other essential skills, which consequently guarantees that a client’s workout regimen will be safe and sound, not to mention, gainful.

Training for fat loss has surely evolved over the past decade. For years the first thing most fat loss seekers have done is jump on the treadmill and do hours of endurance training with no results to speak of. In fact, it has been scientifically proven time and time again that aerobic training alone for fat loss just doesn’t work.

So what does work? A combination of total body resistance training workouts and cardio interval training has been proven in both the lab and in the gym to be the ultimate one-two fat burning punch for twice the results in less than half the time when compared to the primitive, outdated aerobic training approach to weight loss.

Now, what exactly is a total body resistance training workout? Well, there are many ways to skin a cat but for our purposes a total body workout means that you have effectively worked you upper body, lower body, and core within the same workout.

Now, am I saying that you need to perform three separate exercises each and every workout to get that total body effect? Not exactly, in fact I am about to share with you today a rather revolutionary approach to fat loss training that truly simplifies the process on the user’s end. Essentially I am going to teach you how to do ONE exercise total body workouts using combination exercises to burn belly fat fast!

A combination exercise is where you take one exercise and combine it with one or more exercises. The whole idea here is to get more muscles involved to burn calories (and fat) in the shortest amount of time possible. After all, the key to any successful fat loss workout is escalating density, or the accumulation of more work in the same amount of time or less from workout to workout. So, total body workouts are great, but why not turbo charge your results by using total body exercises within your total body workouts.

For example, let’s say you are doing a dumbbell lunge to work your lower body. The lunge is a unilateral knee-dominant exercise which when performed correctly dramatically increases single-leg strength and stability and is a key movement pattern to teaching your body how to decelerate or efficiently stop and go on command. Well if you add a dumbbell curl to press at the end of each lunge, you would transform this exercise from a great lower body exercise to an even better TOTAL body exercise by simultaneously involving your upper body. The curl to press is in itself a combination upper body movement that works both pull-push components at the same time. Plus, your core is the link between all integrated upper and lower body movements so any time you perform an upper-lower body combo exercise your core automatically gets called into action. In other words, choose the right exercise and it’s one and your done!

So, now let’s show you how to make use of this single total body exercise for a simple, yet brutally effective five to ten minute fat loss workout:

One Exercise Workout#1- DB Lunge + Curl to Press

- Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)

- Perform max reps for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized

- Once you can perform at least 5-10 reps per minute, seek to increase the weight by 2-5 lbs per dumbbell

This is all made possible because each leg gets just enough rest as you alternate legs on each lunge and your upper body gets just enough rest while you reset and perform each lunge before the next curl to press. Plus, you are using the same piece of equipment in one place without the need to move to another exercise or station. Yep, that’s called making the most out of every available second to melt off that ugly, unwanted body fat as quickly and efficiently as possible.

Now, if this sounds easy, let me personally guarantee you that it certainly is not. Many noted fitness professionals like Charles Staley and Alwyn Cosgrove refer to this type of workout as Escalating Density Training (EDT) and have used it with their diverse clientele with great success. Just like every trainer has a different name for every exercise, so do I have a different name for this type of training. I refer to it as Continuous Work because you are literally performing the same total body exercise continuously for 5-10 straight minutes. My many boot camp and corporate clients have a definite love-hate relationship with these workouts. Love because of the intensity and hate… well, because of the intensity!

Here are three more great “One Exercise Workout” examples that you can do anywhere:

One Exercise Workout#2- 1-Arm DB Squat to Press

- Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)

- 1 Round = Perform 10 total reps/side

- Perform max rounds for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized

- Once you can perform at least 1 round per minute, seek to increase the weight by 2-5 lbs per dumbbell

One Exercise Workout#3- 1-Arm DB Swing

- Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)

- 1 Round = Perform 10 total reps/side

- Perform max rounds for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized

- Once you can perform at least 1 round per minute, seek to increase the weight by 2-5 lbs per dumbbell

One Exercise Workout#4- Killer Variation: DB Squat Thrust + Push-up + Core Row + Knee-Ins

- Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)

- Perform max reps for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized

- Once you can perform at least 5-10 reps per minute, seek to increase the weight by 2-5 lbs per dumbbell

Well there it is, four great “One Exercise Workouts” involving total body combination exercises that you can do in 5-10 minutes at home or on the road when traveling. Now if you really wanted to ramp up your results with a full 20-minute workout, try selecting two of the total body exercises above and then doing two separate 10-minute workouts or selecting all four of the total body exercises above and then doing four separate 5-minute workouts. And for those of you hardcore lifters, try adding in these short, but sweet 5-10 minute workouts as finishers for a great metabolic boost to end each training session. It will go a long way to helping you stay lean year round.

Crank it!

BJ Gaddour – About the Author:
BJ Gaddour, CSCS, YFS, is a nationally renowned fitness boot camp instructor with his Get Sexy Boot Camps (www.GetSexyBootCamps.com) in Milwaukee, WI. He is also the co-creator of Workout Muse: The World’s FIRST and #1 Audio Interval Trainer. To get your FREE Rapid Fat Loss Starter Kit and a sample 4-Minute 20-10 Tabatas Interval Training mp3 download so that you can press play to listen and lose fat fast, please visit http://www.WorkoutMuse.com.

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