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Introduction To Bodyweight Circuits + Beginner Workout

Whether they say it or not, deep down everyone wants to be in good shape! Sometimes it's hard to get started because you don’t know what to do and/or you don’t have a gym membership.

It’s all good…. Where there's a will there’s a way! While having access to a gym is ideal for getting in great shape, you don’t NEED one.

You can literally work out anywhere. At home, at a park, your backyard, or any other place you don't mind breaking a sweat at!

When Ryse was just starting out we would work out in a tiny warehouse. We would do planks, push-ups, squats, we would even break out the boxing gloves and get a few rounds in. After Nic (CEO) was tired of boxing he would get a little payback by mixing in some grappling/wrestling. (he was a college wrestler so he's supposed to get the best of me!)

The point is…. There are many different forms and variations of body weight workouts that you can do and get great results! You can build muscle, burn fat, and get an overall great workout just by doing body-weight exercises….

Having a gym and access to equipment is great, but it is not required and should not be an excuse to stop you from training!

Did you know...

Cardio can actually be one of the least efficient methods of burning fat calories? Let me try and explain... I know that most beginners think that going on a jog is going to help them burn fat. There's nothing wrong with getting an aerobic exercise in but resistance training is actually way more effective in helping you lose your gut.

No one wants to waste any more time than they have to. There are numerous studies that support what I am saying. Research on “non-lifting dieters” shows that, on average, 75% of the weight they lost is from fat, and 25% is from muscle. That 25% may drop the number on the scale but it doesn’t do a lot for your reflection in the mirror.

While in my opinion weights of some sort is ideal, resistance training of some sort will increase the number of calories you burn while you’re sitting on the couch.

One reason: Your muscles need energy to repair and upgrade your muscle fibers after each training session.

One more research finding, then I'm done with all the science…
A study done at the University of Wisconsin found that when people performed a total-body workout with just three big-muscle exercises (glutes, quads, back, chest, and hamstrings), their metabolisms were elevated for 39 hours afterward… AND They also burned more calories FROM FAT during this time, compared to those who didn't do any kind of resistance training.

The hardest part is getting started….

I've been training people for a while and I know that it can sometimes be a little overwhelming and for some people, maybe even a little intimidating. Starting with body-weight exercises is a good way to build a strong foundation and making sure you are developing proper form.

While some of you may be thinking it's a little intimidating, others are probably thinking “can I really get a good workout with just body weight?” or “will I actually see results with just doing bodyweight workouts?

The answer to both of those questions is YES!

Without a doubt, you can get a good workout and I guarantee you that you can get great results with just body weight workouts. I’ve trained with and actually trained professional fighters for years and there are countless times during their workout programs where we will do nothing but body-weight exercises.

It's all about how much focus and intensity you bring to the workout that will determine your results!

I understand the skeptics… there’s nothing more frustrating than putting in effort for months (or years) and not seeing results. And unfortunately, I have seen it. Lots of well-intentioned – but misguided effort when it comes to exercise and no progress!

I'm guessing you don't want to waste any time making stupid mistakes and you want to do it correctly right from the start. I feel ya!

Get started with the free bodyweight circuit below. You can do it at home, at work, or anywhere else you feel comfortable. You’ll complete the exercises back to back without stopping. This will allow you to build muscle and get a cardio workout at the same time.

Mix this with a healthy diet and supplementation plan and you are off to a hell of a good start!

Bodyweight circuits are great! Especially for beginners

What makes bodyweight circuits work so well?

Every bodyweight exercise involved utilizes multiple muscle groups, gets your heart rate pumping, gets the blood flowing, and burns tons of calories. Plus saves a lot of time!

Prepping for bodyweight circuit workouts & exercises

In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able). Once you’ve finished all exercises in the circuit, do it again.

If you're good after the 2nd time through, go for a third, fourth, etc…

The fact that each exercise keeps coming one after another, you will eventually get tired - but it's all good! Don’t run from the burn, don’t run from the fatigue. Everyone has to start somewhere.

Notice where you get tired, make sure to record it, because if you keep it up, you will keep pushing that point of exhaustion further and further back.

Keep in mind... I would rather you slow down, stop and take a break than to do these exercises wrong. I want you to get a good workout but keeping you healthy and building a proper form foundation is more important.

If you aren't able to go through the circuit 2 times without stopping, it's cool! It gives you something to work towards.

Prior to starting the circuits, don’t forget to WARM UP…. Always make sure you warm up!

If you don't get your heart rate up, your blood flowing, and your muscles warm, you're asking for problems! I don't care what you do…

Jog in place, jump rope, maybe a few push-ups, high knees, punches, and kicks, jog up and down your stairs, just do something for about 5 minutes to get your body moving!

After the warm-up, here is what you need to do….

The beginner bodyweight workout

  • 20 bodyweight squats
  • 10 push ups
  • 20 walking lunges – 10 each leg
  • 30-second Superman
  • 30-second side plank
  • 30 jumping jacks

 

After you are done with your workout, make sure you do a little stretching.

All of your muscles have been contracted from lifting and need to be stretched back out and rebuilt. All it takes is 3-4 minutes. Pay attention to the details.

I'm guessing you're a busy person, so make sure you optimize your time and build a better physique in less time by making resistance training a normal part of your life! If you are serious about trying to lose weight, spending hours on the elliptical or treadmill isn't the most efficient use of your time. Work smarter not harder!

Trainer notes

If you are struggling with the squats or lunges, its cool to put your hands on something for support to keep your balance and develop proper form.
For the squats, think of it like sitting back into a chair. Work on keeping your chest up as you go down to parallel and as you are coming back up.

If you're able to keep your chest up as you are coming back up, chances are you are balanced and you have good form.

For the lunges, keep your upper body up straight. Try not to lean over. Get down to where your front leg is parallel to the ground. Keep your foot flat as you push back to starting spot.

On the plank and the push up try to keep your butt down. Keep your back flat. Engage the core by pushing your hips forward and squeezing the glutes.

Workout frequency

Try to commit to doing this workout 2-3 times a week. I suggest not to do the same workout on consecutive days. You could do 30-45 min of cardio on the days you are not doing the resistance training.

Remember to rest

Keep this in mind… You don't build muscle when you are working out, you build muscle when you are resting! If I am training a new client three days a week I would have them follow a pattern similar to the one suggested above. I would have them do a full body resistance training session one day, the next I would have them do cardio and or core, then full body resistance again, then cardio… and so on….

Generally, as a rule, try not to do a resistance training routine ( of the same muscle groups) consecutive days, because your large muscle groups usually need at least 24hrs to recover.

Conclusion & takeaways

I appreciate you reading up to this point - I hope you have a good time getting stronger and pushing yourself. The key takeaways I want you to get out of this….

It's not too late to get started. No matter what your current fitness level.

Resistance training will make your life better by improving your physique and helping you burn fat, build strength and muscle, and you can do it in a relatively short amount of time.

Eating clean and getting the right supplements in you (like Ryse Supps) will help you get in good shape and maintain it!

Stick to it! Do this workout routine a few times a week and note how much better you get at it.

Record your workouts, journal it, and the next time you do the workout try to do just 1 more rep or exercise.

The goal is “a little better every day!”
- Josh Gibson, RYSE Coach

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