Uncommon Macebell Exercises

Motion

Macebell training provides a unique variety of exercise options mainly because the macebell has a weight distribution, shape, and design different than any other piece of fitness equipment.

The exercises a person can integrate into their workout regimen using a macebell are unlike anything else.

Every piece of gym equipment is a tool with different applications and uses.

The macebell, being a non-traditional piece of equipment for the modern gym, creates an opportunity to explore unique movement patterns.

360s and 10-and-2 are fairly recognizable circular/swinging exercises popular on social media, touted improving shoulder mobility and core stability.

I can’t disagree, but macebell training can go a lot deeper than just two exercises.

The macebell can be repurposed and morphed into a tool to challenge very dynamic rotational movements that include footwork.

The landmine-like exercise in the video above was tough, even with a 25lb mace.  Keep the arms extended at the elbows and reach as far out as possible.  Breathe.

Torque and Velocity

Macebells create a fantastic opportunity to train in planes with torque and velocities that other common gym equipment simply cannot.

Each of these movements presents a different challenge.

Enjoy.

Gravediggers

Gravediggers mimick the motion of shoveling and work great as a warm-up drill or for conditioning.

Play around with hand position on the shaft of the macebell.

Moving the hands closer together can make a 15lb macebell feel like 30lbs.

Add a twist at the top of the Gravedigger, rotating from the waist to the shoulders.

Flowing movements like this can be performed for higher repetitions, anywhere from 8-15 reps per side, for multiple sets.

Gravedigger + Push-Up Flow

A gravedigger, except keep moving forward, setting the mace down softly for a push-up.  

Back and forth you go. 

Squat to Press

Squat down while raise the mace up.  

Looks easy, but it’s not easy.  

Stationary High/Low 360s

Alternating high and low 360s is one of my all-time favorite combinations.  

The flow of this combinationon is addicting and the rotational aspect is very unique.

Be very, very, very aware of where the mace is positioned on the low swing.  

If you bounce the head of the mace off of your feet or shins, it’s all over.  

Even with lighter weight, you’re heading to the emergency room.  

To help avoid this catastrophy, choke up higher on the mace, which basically turns the mace into a club (it’s shorter family member).

You’ll be able to relax your mind and find a rhythm.  

Cross-Body Bicep Curls

Bicep curls using a macebell are freaking aggressive.  

First, you’ve got navigate absorbing the force of the macebell traveling with speed through the middle (while switching hand position on the shaft of the mace).

Hit the brakes, slow it down.  

Lower the arm into full extension, “throw” it back through the middle.  

I love this hybrid bicep curl.  

It’s a lot more engaging compared to a boring traditional bicep curl.  

360 + Bicep Curl Combo

Linking the traditional macebell 360 exercise with the previous mentioned cross-body bicep curl creates a very approachable combination.  

Core, shoulder mobility, biceps, force generation and absorption, etc.  

It’s all here. 

Rotational Skaters

Incorporating a little footwork with rotational movement brings us closer to the dynamic demands of sport and daily life.  

This is a tough drill. 

Firmly palm and grip the mass of the macebell while driving the hands inward toward each other to secure the macebell.

“Skate” and rip the macebell through the middle.  

Get aggressive with rotary compoent, but remember you’ve got keep enough control to push and stick the landing.  

Go with lighter weight.  The video shows 15lbs.

Adex Adjustable Clubs and Maces

It’s nice to have a few different macebell weights on hand for different exercises.

For example, the macebell I’m going to condition with using 360s is WAY heavier than what I’m going to drill rotational skaters with.

The problem is buying a bunch of one-piece macebells is it gets expensive and will clutter up a gym space pretty quickly.

Keep the gym space as open as possible is best (in my opinion).

Adex Adjustable Clubs and Maces provide a great compact solution.

With the purchase of an Adex Adjustable Macebell you’ll be able to quickly adjust the weight ranging from 6-30lbs in increments depending on your strength/skill level, along with the exercise.

Remember, some exercises will require lighter (or heavier) weight.

Need to go heavier?

The Rhino add-on kit increases the club weight options to 45lbs and macebells to 50lbs respectively.

Above 50lbs and you’re going to be buying a custom macebell from somewhere.

Prefer a one-piece macebell?  

👉 Here are several great options.

What do you think?  

Ready to dive into macebell training or at least add a mace to your home gym?  

Do it.  

Macebells are a very dynamic piece of gym equipment.  

You won’t be disappointed. 

 

 

One Kettlebell, 3 Fat Loss Workouts

Motion

Only one kettlebell?  NOT A PROBLEM.

There are hundreds of different movement combinations, circuits, and workouts that can be created using a single kettlebell.  

I actually prefer to workout with one kettlebell.  

Single kettlebell training allows for smooth hand-to-hand switches, but also employs uni-lateral loading, which challenges the muscles on the non-working side to stabilize the body.  

Pound for pound, the king of all unilaterally loaded exercises is the Turkish Get Up.

The training effect will be profound and significant.  

Each exercise listed has suggested reps for that particular exercise.  

If your kettlebell is on the lighter side, which it might be, simple adjustments can be made to… 

… make light weight feel heavier…

  •  Reducing or eliminating rest periods
  •  Slowing down the speed/tempo of exercises
  •  Adding reps to each exercise

In short, you can add reps, reduce or fully eliminate rest periods or slow down the tempo of exercises to spend more time under tension. 

All of these options will increase the intensity of the work being performed. 

Note:  Some exercises are impossible to slow down.  

Swings, cleans, snatches are ballistic movements that need to be performed with explosiveness.  

Lunges, squats, deadlifts, core work, pressing, etc… can benefit from a slow tempo.

Perfect for the Home Workouts

Kettlebell and bodyweight exercises are PERFECT for home workouts.

Each workout below was created for people who are exercising at home.

I’ve been training exclusively out of my home for over 12 years, and I’ll never go back.  Learning about how to structure workouts at home can take some time, but once you get into a groove it’s really hard to return to the gym.  

Time and money savings are two HUGE reasons to exercise at home.

If you have a gym membership, including a home-based workout 1-2 days per week can save time and help move you accelerate your pursuit of fitness goals.  

Warming Up

Each workout should include mobility work for joint hygiene and function.  

Improving joint range of motion is a complete game-changer. 

Basic mobility drills are powerful for relieving nagging aches and pains, and restoring function.  

A lot of mobility drills are bodyweight-based, so if you’re without much equipment you can still practice these and get all of the benefits.

Pretty cool. 

You came here for workouts, and workouts you’ll get.  

But if you’re in need of improving your useable range of motion (hint:  most people are), check out MyDailyMobility for daily workouts.

Workout #1:

8 Half Get Ups

8 Goblet Squats

8 Kettlebell Diamond Push-Ups

8 Bent Over Rotary Rows

8 Single-Leg Deadlift 

8 Burpees

Workout #2: 

Snatch

Clean-Squat-Press

Reverse Lunge

Split Stance Rows

Optional:  active rest using jumping jacks

 

Workout #3:

Squat to Press

Plank Rows

Hollow Body Rocks

Split Squat Jumps

Swings

Optional:  active rest using jumping jacks

 

Bonus Workout Finisher

Still have some energy?  Give this workout finisher a shot… 

10 Push-Ups

10 Right Single Leg Hip Lifts

10 Left Single Leg Hip Lifts

The goal is to complete 100 reps of each exercise, as quickly as possible.

Perform 10 push-ups, then 10 right hip lifts, then 10 left hip lifts, then back to 10 push-ups.  Make sense?  

FULL RANGE OF MOTION REPS ONLY.

Don’t stop until 100 reps are achieved.  

A lot of people could benefit from more glute work, especially hip extension.  All that sitting has deflated our asses and has a looking like 🐢 ‘s.

Fill out those jeans 👖. 

Single leg hip lifts can be performed with back on the floor, or, back elevated on a couch, chair, coffee table or wood plyo box.  

The first few rounds will feel easy, but round 7-8-9-10 get intense. 

Push-ups and hip lifts are non-competing exercises, so ramp up the intensity and do your best to complete 100 reps without stopping.

Anticipate a wildfire 🔥 starting in your ass cheeks, chest and arms.

Want more home workout options?

✅ Check out these posts:

👉 Learn more about movement flow!

👉 Turkish Get Ups Kick Ass

👉 Home Workout Options

 

Jump Rope, Kettlebell and Bodyweight Workouts

fat loss, Motion, Workouts

A jump rope, kettlebell, the weight of your body, a small space and roughly is all a person needs to create workouts.   

How heavy of a kettlebell?  

Good question.  

I suggest a moderately weighted kettlebell for each of these workouts.  

How heavy is a “moderately” weighted kettlebell?  

Good question.

”Moderate” will mean something different depending on each person’s current fitness level and familiarity with kettlebells in general.

Select a kettlebell weight based on your overhead press, which is often the weakest lift for many people.  

Choose a kettlebell that gives you hell to press overhead for roughly 8-10 repetitions.

A generalized recommendation for weight selection is:

Males:  44lb (20kg) or 53lb (24kg)

Females:  26lb (12kg) or 35lb (16kg)

No kettlebell? Substitute a dumbbell or a sandbag instead of a kettlebell.  

If you don’t have access to a jump rope, you can:

  •  “Air rope” (pretend you are turning a jump rope)
  •  Bounce side-to-side like a boxer  
  •  Perform jumping jacks 

If you’ve got no equipment and the only option is bodyweight, check out some of these bodyweight-based workouts, here, here and here.  

Warm-Up

Before you start in on these workouts, please, warm-up with some mobility and light bodyweight drills

Here’s a 14 exercise total body warm-up:

 

Workout Structure:

  •  Target 18-20 minutes of continuous work, or roughly 8-10 rounds
  •  Take rest as needed, keep it brief.
  •  Add or subtract reps as needed.
  •  Get creative with different jump rope drills.

 

#1 Jump Rope + Clean-Squat-Press

30 second Jump Rope

6 Right/Left Single Arm Clean-Squat-Press 

 

#2 Jump Rope + Lunge + Row + Rocks

60 second Jump Rope 

6 Right/Left Reverse Lunges

8 Bent Over Rows

8 Hollow Body Rocks

 

#3  Jump Rope + Ground Game + Swings

30 second Jump Rope 

10 Kettlebell Swings

10 yard Forward/Backward Crawl

10 yard Sideways (lateral) Crawl

10 yard Crab Walk

10 Kettlebell Swings

30 second Jump Rope

 

#4 Jump Rope + Ground Game Part II

60 second Jump Rope 

6 Scorpions

8 Cossack Squats

 

#5  Jump Rope + Kettlebell (as many rounds as possible)

30 second Jump Rope 

10 Kettlebell Swings

5 Dive Bombers

10 Goblet Squats

 

These are simple, approachable workouts.  

If you’re training at home, each of these should fit your space.  

Stay active, stay healthy.   

 

How to Make a Home Workout Out of Crawling and Kettlebell Swings

Motion

Today’s home workout includes two exercises that are perfect for the home gym: crawling and kettlebell swings.  

The theme is SIMPLICITY.  

Combining two exercises might sound limited, but if you select the right exercises it can be a deadly way to achieve a total-body training effect. 

Workouts don’t need to be complicated to be effective.  There doesn’t need to be a long list of exercises to work through.  

Alternating between two non-competing movements reduces decision fatigue, makes the workout time efficient and keeps things focused.

I could design a 5-day per workout training program with each day focused on two major movement patterns and a sprinkling of cardio conditioning.

It’d look something like this:

Day 1:  Mobility, Crawling, Kettlebell Swings

Day 2:  Mobility, Upper Body Pull, Squat

Day 3:  Mobility, Cardio Circuit

Day 4:  Mobility, Turkish Get-Ups, Flow Sequence

Day 5:  Mobility, Upper Body Push, Deadlift or Hip Thrust

A person could slip a core movement in on Days 1, 2 and 5 to complete the motif. 

👉👉👉 Notice each workout starts with dedicated joint mobility conditioning. 🤔

But in the spirit of keeping the main thing the main thing… today’s blog post is about crawling and kettlebell swings.  

Wait, isn’t crawling just for kids?

Nope.   

Adults can reap the rewards of crawling throughout life, even if just from the perspective of re-learning a movement skill.

This article will cover the benefits of crawling and kettlebell swings, variations of both exercises and how to organize them into nano-circuits sure to test your metal. 

Crawling

Even the worst-of-the-worst home gym spaces and cramped hotels are crawling approved, which is why I love it so much.  

6-8 feet of straightaway space can accommodate a dynamic crawl.  Even if you had to train in place, there are ways to modify the crawl.    

THERE ARE ALWAYS OPTIONS.

If you’re new to crawling start with flat surfaces.  However, as you gain strength and coordination with the patterns, consider increasing the challenge by introducing obstacles, crawling over, under and around different terrain creates a whole new challenge.  

Most people will be humbled by the difficulty of crawling.  It looks easy but it’s not.  

The shoulders, chest, core, and hips tire quickly, which is not necessarily an indicator of an effective workout, but more so a point to make for folks who think crawling looks “too easy”.  

I’ve been crawling consistently in my workouts for about 3 years now.  My first few sessions really sucked.  I lacked coordination, had limited endurance and really had no connection with my limbs.  Hand and foot contacts were loud and sloppy.  

God bless the process of adaptation. 🙌

Let’s close out this section with a few known benefits of crawling:

  •  Spatial awareness
  •  Total body strength and conditioning 
  •  Coordination
  •  Confidence (movement skill education)
  •  Minimalist (can be performed anywhere, anytime)
  •  Scalable for beginners to elite movers
  •  Easily adjusted to elicit different training effects
  •  Pair well with other exercises (lower body, pulling, swings)
  •  Natural movement other than lifting weights and linear cardio

Kettlebell Swings

Kettlebell swings pack a punch considering how minimalist they are.  

If you’ve got 1 kettlebell, you’re GOOD TO GO.  And not just good to engage in swings.  You’ve got access to the entire catalog of kettlebell exercises, combinations, and workouts.

Like crawling, kettlebell swings can be performed in extremely small spaces, outside, hotel rooms, etc.  This makes swings an excellent exercise choice for home gyms.  

Loaded cardio training, which some refer to as metabolic conditioning, is a great fat loss accelerator.  Kettlebell swings, in particular, seem to strip fat but hold on to hard-earned lean muscle.  

There are many case studies of people who have undergone incredible body transformations by leveraging a basic caloric deficit and higher volume kettlebell swings.  

Power training is essential for aging adults.  As we age, we lose power roughly faster than strength.  Kettlebells swings can improve power with a short learning curve. 

Benefits of kettlebell swings:

  • Increased power for the go muscles (posterior chain)
  • Builds a strong back
  • Grip endurance
  • Quick learning curve
  • Minimalist… 1 kettlebell for a great workout
  • Time-efficient total body training
  • Cardio, both aerobic and anaerobic
  • Pair well with other exercises (ex: crawling)

Crawling Variations 

📺 Forward/Backward Crawl

📺 Sideways (Lateral) Crawl

📺 Bear Walk

📺 Lizard Crawl

You can see how the lizard crawl and bear walk differ with regard to hip position.  

Bear walks keep the hips high with the arms straight (soft elbows).  The lizard crawl drops the hips close to the floor and with elbows flexed.   

 

Kettlebell Swing Variations

The video above demonstrates 3 basic kettlebell swing variations:

  • 2-hand kettlebell swing
  • 1-hand kettlebell swing
  • Hand-to-hand swing

There are a lot more variations to explore, but I would consider these to be the fundamentals. 

We will pair these variations up with a crawling pattern for each of the nano-circuits shared below. 

Nano-Circuit Training

[I made up the Nano-Circuit description, so don’t go searching for any white paper support.]

Nano-Circuits are work-sets that include 3 exercises or less.  

Attacking smaller circuits with only 2 exercises being performed in alternating fashion for set reps or time is a great way to focus on the task at hand.  

Reducing the exercises removes the amount of thinking involved, or having to remember what exercise comes next and for how many reps, time under tension, etc.  

All of your energy can be directed at moving well.  

Here are a few ideas for you to try:          

Forward/Backward Crawl + 2-Arm Kettlebell Swings

Accumulate 20 yards of forward and backward crawling.  The target distance for the crawl should not burn you out on the first set.  After finishing the crawl, step up to the kettlebell and perform 10 swings.  

Side-to-Side Crawl + Single Arm Kettlebell Swings

Accumulate 20 yards of side to side crawl.  If 20 yards is too far, shorten the distance.  Upon finishing the crawl, step up to the kettlebell and perform 10 reps of 1-hand swings.  

The Medley:  FW/BW/Side-to-Side + Bear Walk + 2 -Arm Swings

Let’s shake things up a little bit and include forward, backward, side-to-side crawl, bear walk… and then 2-arm swings. Perform each crawl variation for 10 yards before switching to the next variation.  Swing the kettlebell 10 times. 

Lizard Crawl + Hand to Hand Kettlebell Swings

Obliques are going to take a beating with this combo.  The lizard crawl is one of the toughest crawling patterns. Lizard crawling might require shortening the crawl distance because of how aggressive it is.  Play around with it.  Perform 5 reps per arm with the hand to hand swings.  Use a lighter kettlebell if needed. 

I am a HUGE proponent of moving with discipline. 

Not every exercise needs to be picture-perfect from the get-go.

Beginners will feel and look wobbly, which is why selecting an exercise variation of the appropriate difficulty level is so important. 

Even with simple exercises, movement mechanics are rarely sexy in the early days.

No matter which exercise variations you choose, establish the discipline DO IT RIGHT, versus opting to do it fast, intensely or while versus blasting through it chasing burn. 

Generally, moving slow to learn exercises and develop strength, mechanics, and coordination.  

I think people chase fatigue by rushing through exercises far too early in the process.

Learn slow, create a solid foundation, then add in the sexy stuff.

A fun challenge is making a 10-yard crawl last 60 seconds or longer

 

Home Workouts! Bodyweight Flow to Challenge Balance, Mobility and Endurance

Motion

Bodyweight training can (and probably should) be the foundation of any home workout.

No matter where you go, what equipment is or isn’t available, bodyweight based exercise is a card that can be ALWAYS be played.

There many ways to design and organize a bodyweight workout.  

Varying the tempo, joint range of motion, training on one leg, changing levels, balancing, transitions between exercises are all ways to keep bodyweight training fresh and effective.

Today’s workout is non-traditional, imagine that. 

If Yoga, locomotion, and calisthenics got together, partied and made a baby, this flow would be the result.

Flow training is like a more dynamic form of Yoga.  

I find myself sharing a lot of slow-tempo movements and flow sequences on YouTube and Instagram.  

Subconsciously, it might be a knee-jerk reaction to counterbalance all of the high-intensity training videos out there.  

Removing momentum from movements can reveal strengths and weaknesses with regard to what positions and motions you own versus what you don’t.  

Here’s the bodyweight flow:

This flow is designed to be mirrored on the right and left side and can be performed as a warm-up or as the workout itself.  Changing legs on the single-leg squat will keep you alternating sides. 

If you choose to use it as a workout, set a timer and keep working for the duration non-stop.  

Aim for 20 minutes.  If you get 20 minutes, go to 25 minutes, 30 minutes, etc.  

You’ll be exhausted (in a positive way) moving like this for long periods, and it might be an eye-opening shift away from high-intensity training.  

Muscles will fatigue and heart rate will elevate, even though you’re moving slow and steady.  

This flow is low-impact on the joints but does require a decent amount of joint mobility. 

Focus on momentum free movement.  

Especially with the modified hip CARs (controlled articular rotations).  Do your best to ONLY articulate the hip joint without changing posture to do so.  Obviously, in the video, I’m moving elsewhere but the goal is to keep the movement at the hip.

CARs are incredible for joint health, especially the hips which are supposed super mobile, but oftentimes aren’t.

Most people lack mobility at key joints like the hip, which forces other joints to try and pick up the slack, but so commonly ends up creating greater issues (aches, pains, injury).  

MyDailyMobility.com is a really good follow along resource to keep up with daily mobility work.  The guys upload new workouts all the time.  Last time I checked they had 5 months’ worth of workouts for customers.

Similar to resistance training (muscle) and cardio (endurance), mobility must be practiced consistently for maintenance and improvement.

Use it or lose it.

[You can see me lose balance returning to the single-leg stance.  I could have reshot the video and uploaded a perfect rep, but I decided to keep the original because this flow will test your balance.]

After the single-leg deadlift (Warrior 3 to the Yoga peeps) descending to the floor gracefully is the next order of business.  While this flow is controlled, learning how to fall is a skill people could really benefit from, especially older folks.  

Lowering down to the floor stress your pushing muscles and core.  You’re basically hitting the brakes on the way down, and stepping on the gas to stand back up.  

Lastly, expect the final move to make you cramp at the hips.  It’s aggressive.  Squat down, lift the hovering leg as high as possible and REACH.  

Find the floor, transition through the middle and get deep into the Cossack squat.  

Flow completed.  

Stand up and start over.  

Movement sequences like this are perfect for a home workout.  

No equipment is needed, it’s just bodyweight, balance, expressing strength and mobility while flowing into and out of various body positions.  

🤔 Want to make this flow harder?  Add a weight vest,slow down the tempo ever more or speed up the tempo and move quicker.  

👉 Make sure to check out more M(EAUX)TION fitness content on Instagram and YouTube.  

Home Gym Workouts! Total Body Sandbag Circuit for Fat Loss and Muscle

Motion

Today’s workout is a short (but effective) total-body sandbag circuit.

Major movement patterns only:

👉 Push

👉 Pull 

👉 Squat

👉 Modified Hip Hinge

👉 Core 

Before the Workout: MOBILITY

Before the workout, I like to work on mobility.  

Mobility training IS strength training. 

Everyone can reap the benefits from improving joint mobility. 

Here’s a mobility sequence that’ll prime the hips for the workout ahead while humbling your ego. 🔥 

Check out MyDailyMobility for more mobility torture

The Workout

6 bent over rows

6 modified dragon squats

15 loaded hip lifts

8 floor presses

6 curl-ups to eccentric dragon flags

✅  5-6 rounds

✅  Rest periods:  45-90 seconds

⏰ This workout will take 18-22 minutes to complete.  

22 minutes of time invested to train the entire body is not bad. The sheer amount of work and incomplete rest periods will test your cardio as well. 

Workouts DO NOT need to be super long, or packed with the lastest and greatest fancy exercises to be effective. 

Short burst, higher intensity efforts using time tested exercises will deliver a potent training effect.

The intensity of this resistance training workout will put you on track to losing fat and gaining muscle.

Post-workout, the key is to pay attention to nutrition and hydration to leverage the effort of the workout.  

Don’t waste the effort!

Get a good night’s sleep and get ready to attack tomorrow’s session. 

Sandbag Training at Home

Sandbags are perfect for the home gym and have a lot of uses.  

Common exercises such as push-ups, squats, lunges and body rows can be enhanced dramatically via loading up with a sandbag.  

Progressive loading is vital to building strength.

Heavier sandbags can be used as an anchor point for quality core training.  Grip the handles and get to work. 

Click👆 image to see Instagram post 

On that note, I prefer loading push-ups with a sandbag versus weight plates.  Sandbags mold themselves to your back and do not slide off like weight plates.  

Shimmying the sandbag up, over and onto your back requires some effort.  It’s good to be a DIY’er.

Watch this video to see what I mean.

When it comes to loading a push up with barbell weight plates, I wish you the best of luck flipping them onto your back.  One is doable, two is tough.  Balancing a weight stack on your back can be annoying and take away from the exercise. 

Power training with a sandbag.  While awkward at times, power training with a sandbag is pretty realistic if you think about it.  Sandbags move a lot differently than a barbell, and the effort translates really well into the real world.  

Although sandbags generally have several different handle options, the fabric of sandbags is tough to grip.  

Sandbags are odd-shaped to begin with and they tend to change shape during exercise.  You’re constantly adjusting to the shift in shape. 

Pro Tip:  Overstuffing a sandbag diminishes the shape-shifting benefits of sandbag training.  Leave adequate space inside the outer shell for the inner bags to move around.  

Carrying a heavy sandbag with a bear hug grip cannot be performed with iron, nor can shouldering exercises. Both of which are total body efforts and will drain energy from your soul.

Click 👆image above to view Instagram post

I use and value barbell lifts, but I’ve never had to lift any object outside of the controlled gym environment ergonomically shaped with perfect weight distribution  like a barbell.  

It just doesn’t happen.

On the other hand, sandbags are a bear fight every single time.  Each repetition is a wrestling match, similar to the giant cardboard box Fed Ex dropped at my door.  

Drag, flip, toss, throw, slam.  Several fitness companies sell super durable outer sandbag shells that allow for throwing, tossing, slamming, dragging and flipping.  

🖐 Pushing or dragging a sandbag will reduce the lifespan of the bag, especially on rougher surfaces.  Regardless, sandbags can be pushed and dragged.

Save your floors. Sandbags will not destroy surfaces the way iron will when dropped.  Sandbag training is also “neighbor-friendly” from a noise perspective since it’s a “soft” training tool. 

 

More Home Gym Workouts!

👉 10-minute circuits

👉 31 Exercises to Stay Fit

👉 Beginner Lizard Crawl Exercise Variations

 

Home Gym Workouts! 10 Minute Circuit Training

home gym

Today’s home gym workout is all about simplicity. 

Keeping it simple, is keeping it effective. 

Turkish Get-Ups, crawling, traveling squats and lunges, push-ups, rolling are all included in the 10 minute mini-circuits of the session.  

Get ready to dirty your shirt.  

If you’re unfamiliar with any of the exercises mentioned above, please head over to my YouTube channel and perform a search using those terms.  

Always, always, always learn movement mechanics of new exercises while fresh and in an isolated fashion.  

Learning an exercise in isolation means you’re repping out that exercise with the basic work-then-rest approach.  Perform specific reps for a number of sets, rest, then attack the exercise again. 

Fatigue can be managed with this approach, allowing movement precision to become the prime focus. 

No one is above learning movements in isolation.  

The exercise’s degree of difficulty might change from person to person depending on fitness level (beginners versus elite movers), but the approach is the same.  

Learn new movements in isolation, code the movement into your system, do what you want from there. 

Workout Structure

The full workout consists of 3 x 10-minute sections, each with a different movement emphasis.

You can execute all 10-minute sections, or perform 1 or 2 depending on your space, equipment and time.  

Movement Emphasis

    • Workset #1: Turkish Get-Ups
    • Workset #2: Traveling Squats and Lizard Crawl
    • Workset #3: High Plank Step-Squat-Reach-Roll Flow

The goal is to perform the work non-stop 10 minutes with minimal rest.

Of course, movement quality is king, so if rest is needed take it to preserve the quality of each repetition.  

10 minutes is the target exertion time.  If you need to reduce the working time for each section, please do so.  Start with a duration you can tolerate, any amount of time is better than doing nothing.  👊 

After completing a 10-minute section, grab a drink, towel off the sweat and get ready for the next section.  Don’t waste time. 

Equipment List:

OMG!!! I need equipment?!?!

Not all workouts require equipment, but this one does, sorry… 

    •  * Kettlebell, dumbbell, sandbag, etc (weight for Turkish Get-Ups)
    •  Bodyweight
    •  12-15 feet of straight-away space

🤷‍♂️ If you don’t have any weights, find any object of reasonable shape and weight laying around the house that can add weight to the Turkish Get-Ups.  

Get creative, it can be anything.  A loaded backpack, children who are durable, a pet with a calm demeanor.  

At the end of this post, I’ve included equipment shopping options.

 

Set #1: Turkish Get-Ups

No secret sauce here.  

Turkish Get Ups are one of the best exercises on the planet. 

Stand up and lay back down for 10 minutes, alternating sides each rep. 

Turkish Get-Ups are a total body exercise and 10 minutes of continuous Turkish Get Ups is total body cardio conditioning.

Ideally, you’d have access to several different weights to switch it up.  Start by using a lighter weight, bumping up the load every 3 minutes or so.  End this 10-minute section with the heaviest load you have.

If you only have one weight, just use that.  You’ll get a good enough training effect.

I prefer to use kettlebells for Turkish Get-Ups, but I’ve used many other gym tools with success.  Dumbbells or sandbags can be used to add load to the Turkish Get Ups.

 

Set #2: Traveling Squats + Lizard Crawl

I love integrating isolated exercises into circuits.

Once you own a movement pattern, the options for using that movement pattern become limitless.

In the video, I’m traveling back and forth across a 15-foot distance.  

From right to left, I use a descending modified dragon squat, uncrossing the legs and standing up with a Cossack squat to shimmy across the room.  

After reaching the wall, I return to the start position with the king of locomotion patterns, the lizard crawl.  

Turn around, switch sides, repeat.

Dragon Squat.  The dragon squat is going to be a bit too aggressive of an exercise for a lot of people.  

Here are exercises to substitute:

👉  Walking Lunge (forward or backward)

👉  Lateral Lunge

Lizard Crawl.  If you’ve never tried a full lizard crawl, a work capacity circuit isn’t the time or place to dabble.  The lizard crawl is an aggressive pattern best learned fresh. 

I suggest regressing the crawling pattern to one of the following:

👉  Forward/Backward Crawl

👉  Lateral Crawl

👉  Bear Walk

 

Set #3: High Plank Step-Squat-Reach-Roll Flow

This simple ground-based flow includes a few common exercises (push-ups, sit-ups) along with uncommon ground-based flow movements (crab reach, rolling).

For some, this might be the first introduction into integrated movement conditioning.

Moving your body naturally through space.  

This isn’t your basic “jogging in place, knees to elbows, shadow boxing fitness” circuit.  

It’s bodyweight and movement, which will likely be humbling for a lot of people, including those who spend a lot of time resistance training in the gym.  

You’ll feel the difference between natural movement and linear exercise while training like this.  

During this work set, focus on smoothing out the transitions between each exercise.  Make the entire sequence look like it’s fused together into a single unit.  

I’ve got a semi-truck load of flow videos on YouTube.  

 

 🛒 Need Equipment?

5 years ago, I wouldn’t have referred anyone to Amazon for fitness equipment.

Today, Amazon is one of the best options to buy fitness equipment.  Prime Shipping is hard to beat for shipping heavy gym equipment directed to your home fast.  

👉 Kettlebells

👉 Kettle Gryp (converts a dumbbell to a kettlebell)

👉 Powerblock Adjustable Dumbbell (cost and space effective dumbbell)

Give each of these mini-workouts a try, leave a comment, ask questions, keep grinding folks!

Home Gym Workouts! 31 Exercises to Stay Fit and Other Fitness Things

Motion

Coronavirus is here, gyms are closing because they are a well-known cesspool for germs, and I just happen to be a home gym advocate.

This is a perfect storm.  

A match made in heaven to serve the good people of the planet earth little tidbit on how to workout at home.

You know what else is a match made in heaven?  Kettlebell swings and SkiErg.  

M(EAUX)TION specializes in teaching people how to transition exercise habits away from public gyms into the home setting.

I’m not trying to put any gyms out of business, because there’s enough pie to go around.

Statistically, we are as unhealthy as we’ve ever been, which is confusing because we’ve had access to better technology, effective transportation, and information indicating the importance of engaging in daily activity.  

Richard Simmons did a better job at getting people moving in the 80’s.

Not moving enough is destroying us, slowly.  

Anyways, I cancelled my gym membership 12+ years ago and haven’t looked back.  

Many others have done the same thing, taking back their time, saving money and building superior fitness.

Today, I provide strategies on how to go about select gym equipment, identify space and engage in quality home fitness (for the long-term) is my expertise and passion.

The exercise video below was created a while back with zero anticipation it would be shared as a home workout solution during a worldwide pandemic.

My YouTube channel has hundreds of videos just like it.

For as long as the Coronavirus keeps us quarantined and socially distanced from each other, I’ll be pumping out effective exercises, workouts, and links to other resources.  

(There are some incredible online fitness programs out there, created by relatively unknown brilliant people.)

Strength, mobility, cardio, movement flow, etc.  All of it matters and contributes to a well-rounded fitness regimen.  

Some of these ideas and methods you may recognize, others you won’t.

For instance, are you familiar with lizard crawling?

Most people aren’t yet it’s crazy good exercise.

The lizard crawl is an incredible locomotion pattern that blends strength, mobility and fluid movement.

Some days, I feel a solid dose of lizard crawling is superior to push-ups.

Totally unfair to push-ups to play favorites, but the lizard crawl will blast your chest, arms, and core in one shot.  Lots of boxes checked ✔️ .

How about ground-based conditioning?

My friends over at Vahva Fitness created an entire movement program called Movement 20XX focused on ground-based movement techniques.  

It’s great program designed for bodyweight only ground-based movement.  Perfect for home.  

Anyways… guess what?

You and I have nowhere to go for the next couple of weeks and my fingers are antsy to publish more home fitness content.

Now is the time to explore how incredibly effective and efficient home workouts can be.  Whether you’re training barebones minimalist or you’ve got some equipment to enhance the workouts, it doesn’t matter.  

We can work around any limitations and space constraints.  

You might be canceling your gym membership 😃

Let’s turn 🍋  into lemonade folks.  

My Two Cents on Coronavirus

Don’t be an idiot.  Is someone in your social circle or family noticeably acting like an idiot?  Tell them to get it together.

What classifies being an “idiot”?  Not following the basic directions of local and national government.

We need to take care of each other right now.

How do we do that?

First, take a deep breath, curb the panic, stop hoarding toilet paper, follow directions, limit contact with others, enjoy your family, do your part and let’s get back to normal living as quickly as possible.

 

Most of these exercises are bodyweight-based, so they are extremely accessible and green lighted for small spaces.

Stop thinking about what you can’t do, and switch into the opportunistic mode of thinking.

Get your daily dose of fitness in while Coronavirus has us stuck at home.

 

How to Make Turkish Get Ups More Challenging

Kettlebell Training

The Turkish Get Up is not only one of the premier kettlebell exercises, but one of the best exercises on the planet.

In the past, I’ve done my best to avoid playing favorites with exercises, but if I could only choose one exercise, it would be Turkish Get Ups. 

Blending total body strength, joint range of motion, movement transitions, functionality and options to modify for a cardio training effect, the Turkish Get Up exercise checks a lot of boxes all in one shot.  

In this article, I’m going to share how to add exercises to an already complex exercise, to make it, well, more complex.  

Many Exercises Rolled Into One

Boiled down, a single repetition of Turkish Get Up is made up of a diagonal crunch, modified lateral plank, hip lift, kneeling windmill, lunge, and static overhead carry.

Every pattern listed is performed concentrically and eccentrically.   

Start in a lying position.  Roll up to the elbow, then the hand.  Lift the hips, bring the leg underneath, windmill up to kneeling.  Lunge to stand up.  Reverse the flow.  

The only major movement pattern Turkish Get Ups don’t really address is upper body pulling.  

Non-issue.  

I’ll show you how to include bent-over rows to get your pulling work in.  

There is an infinite number of ways to reorganize traditional Turkish Get Ups without losing the incredible benefits of the exercise.  

Since the main positions of Turkish Get Ups include lying, kneeling and standing, we can slip exercises into each of these positions to create a brand new movement challenge.  

Here are some examples of exercises that can be added to the traditional Turkish Get Up pattern to increase the movement complexity.

Turkish Get Ups w/ Cleans, Pressing, Squats and Z-Press

Once in a standing position, the exercise options are limitless.  

The kettlebell clean and press is a staple combination.  Descending down to the floor with an offset loaded kettlebell front squat gives the body a dose of asymmetric loading.  

Once seated, get tight and press the kettlebell overhead.  

Expect the Z-Press to be the limiting exercise with regard to weight selection.  

Pressing from this position is far more strict compared to other overhead press variations.   

 

Turkish Get Ups w/ Cossack Squats and 1-Arm Swings

I place a high value on being able to squat in different ways.  

People have beaten the mechanics of the basic bilateral squat to death.  

Cossack Squats require pretty aggressive hip mobility and strength in an uncommon pattern that a lot of people just don’t train.  The adductors will be singing.  

Once standing, the hand-to-hand 1 Arm Swings deliver a short burst dose of loaded conditioning and indirect core training.

Turkish Get Ups w/ Squats

Normally, Turkish Get Ups are performed with a lunge to stand and return to the lying position.  This variation removes the lunge completely, using squats instead.

Caution:  Must have sufficient shoulder/t-spine mobility and stability for this.  

 

Turkish Get Ups w/ Bent Rows

One knock against calling Turkish Get Ups a “total body exercise” is the lack of upper body pulling.  This variation provides a solution by including bent over rows.

 

Turkish Get Ups w/ Pistol Squats and Z-Press

Pistol squats, the slang description for unsupported single leg balance squats, are one of the best squat variations I know.

Improving single leg performance is great for sport and daily living.

At the halfway point, it’s time to return to the floor.  This variation leverages an overloaded eccentric pistol squat for the descent mechanism, which is pretty challenging and effective way to return the ass to the ground.

Once settled, press the kettlebell overhead with a strict Z-Press.

In my own training…

… I engage in exclusive Turkish Get Up workouts several days per week.  

To be clear, the “work” part of these workouts ONLY includes Turkish Get Ups, nothing else.  

Mobility exercises come first to prime my body.  

I pull out the kettlebells, set the timer, turn on the music and start moving.  

These sessions start with a lighter weight kettlebell, gradually bumping up in weight every 4-5 minutes.  

I like to finish the session with a heavy kettlebell, testing my will, focus and ability to stay organized physically while the fuel tank runs low.

Controlled movement while under fatigue is an underlying goal of most of my training.  Explore new movements while fresh, morph the basics for conditioning and mental tests. 

Yes, these sessions can be monotonous, but they are free of bullshit and any unnecessary exhaustive decision making in the gym.  

The work is non-stop.  I’ll take rest for a sip of water and to towel off the sweat, but always getting right back into the work.

Fatigue is going to set in as time passes.  This is understood and accepted.  

When the body becomes fatigued, movement quality degrades.  

Maintain awareness about how fatigue impacts movement, blurs the mind-body connection and also how to continue moving with quality.

If rest is needed, it is taken.   

Expanding movement capacity is best done while fresh.  But don’t forget how to program your body to move well when tired.  

The key is to know thyself, which means knowing your current fitness level and when you’re about to overstep your capacity to exercise safely.  

 

General Tips/Insight/Common Sense

The question of “how many reps should I do” varies greatly from person to person.

I prefer to set a timer (anywhere from 10-20 minutes) and begin working.  You might only be able to go for 5 minutes.  Who cares.  Celebrate the effort and build on it.  

Focus on QUALITY repetitions.  Take breaks as needed to execute quality reps.

Despite the soul-sucking marathon workouts found in at-home DVD’s, magazines and on social media, it’s unnecessary to beat yourself into a pulp every single workout.  

Deliver a potent dosage of movement, get on with your day.  Rest, recover, regenerate, grow stronger. 

Learn each add-on movement in an isolated fashion.  Do not Z-Press in the middle of a Turkish Get Up having never performed a Z-Press before.  Do not attempt swings, cleans, rows, etc… having not practiced each of these exercises in isolation.

Make sense? 

Always dabble with light weight first.  Playing with new movement combinations while flinging a heavy kettlebell increases the risk of disaster.  We can mitigate the risk of injury by using lighter, more manageable weight.   

Again… move with quality.  There’s a time and place for high intensity, balls to the wall, aggressive exercise with a little less emphasis on precise movement.  

Turkish Get Ups are not an exercise to rush through. Embrace the slow, meticulous grind.  Move with purpose, grace, soft hand/foot touches and strength in transitions.  

Breathe. 

Don’t forget to breathe. 

How to Make Bodyweight Push-Ups and Squats Exercises Harder

Motion

Bodyweight-based exercises can (and should be) progressed similar to traditional resistance-based exercises.

The SAID Principle (specific adaptations to imposed demands) applies to everything done in the gym.

Cardio, weight training, Yoga, stretching and mobility work.

If you do what you always did, you’ll get what you alway got.  

In other words, gains will come to a screaching halt when your body becomes efficient at handling the stress being placed upon it.  

And to be clear, developing efficiency is not a bad thing.  You don’t want every physical experience in life to redline your system.  

We attack goals in the gym so the sub-maximal events of real life seem easy.  

Anyways, with bodyweight trainig, more specifically push ups and squats, one simple, effective and resourceful way to make impressive gains in strength and coordination and progress is to pursue unilateral variations.  

One arm push ups and single leg squats.  

More pressure must be applied o achieve the next set of goals.  

Switch things up, bust out of the comfort zone and embrace the next challenge.  It’s the only way to move forward

A simple and effective way bust progression bodyweight exercises is by transitioning the exertion from 2 limbs to 1 limb.  

Bilateral to unilateral.  

The squat pattern goes from a traditional bilateral air squat to a single leg squat, sometimes referred to as “pistol squats”.

2-arm push ups transition to 1-arm push ups.  

Single arm push ups are one of my favorite upper body strength builders.  I avoided them for a really long time because they seemed like a circus exercise.  

When I committed to more palatable progressions leading to the single-arm push-up, my opinion changed completely.

Single limb training makes SO MUCH SENSE.  

A lot of life and sport require single limb performance.  Yes, ideally we execute tasks using two arms and two legs, but it’s not always the situation.

Walking, running and climbing stairs are great examples of where single leg performance shines.  

Plus, training one side at a time can reveal some major asymmetries that you otherwise wouldn’t notice.  

One-arm push-ups are also secretly one of the great core training exercises.   

It’s amazing how incredibly sore the torso musculature can be in the days following one arm push up training.  The obliques in particular.  Tender to the touch.  

Side-note:  Mobility training with change your life…

MyMobilityDaily.com

If you desire ongoing progress from your workout time, increasing the challenge steadily is a necessity.

The human body is a brilliant adaptation machine.  It will reshape, re-organize, re-calibrate in order to adapt to stress.

Activities that once seemed impossible become possible through the process.

Fitness is amazing when you think about it from that perspective.

If you’re willing to put in the time and work, you can have ANY result you want.

We, adults, need these reminders.

You were born to move, move well and move A LOT.

Anyways, nothing creates enormous self-inflicted frustration like performing the same exercise for the same reps/sets/tempo day in and day out and expecting a different outcome.

It’s like smashing your hand with a hammer over and over, expecting the next impact to feel good versus elicit extreme pain.

The body becomes so efficient that it’s no longer work.

And it’s not your body’s fault for having this built-in efficiency mechanism.  Building efficiency is a good thing.  We don’t always want to feel like we are redlining the system while doing basic tasks.

Push-ups and squats are two essential exercises that can add value to anyone’s workout regimen.

One effective way to progress the basic bodyweight exercises like the push-up or squat is by migrating toward single limb variations, also referred to as unilateral training.

Unilateral exercise = one arm or leg does all the work
Bilateral exercise = two arms/legs do all the work

Bilateral exercises distribute the weight evenly between both limbs.  Each leg is moving 50% of the load.

Unilateral training requires one limb to move the entire load through the range of motion.

In addition, decreasing the base of support creates a significant balance challenge that amplifies as the muscles tire during the work set.

Indirectly, one arm push-ups rank extremely high on the effective core training exercise list.

I would put one arm push-ups up against almost any other isolated core exercise.

Maintaining rigidity from head to heel will blow apart your mid-section. Expect soreness in the days following.

People often get confused with how to make bodyweight-based exercises harder, often opting to add reps versus increase the load. High repetition work sets can provide benefit, but transitions the effort toward work capacity and endurance gains, versus strength.

Endurance training = higher repetitions, low load, and extended work sets.

The lower the load, the more reps can be achieved because the muscles are challenged as aggressively.

I’m not bashing endurance-oriented training.  It certainly has it’s benefits.  I actually engage in aerobic-based training 2-3 days per week, which is night and day different from what I used to employ for cardio training.  It used to be high-intensity intervals all day every day.

But that isn’t sustainable, and I think for a lot of people it’s doing more harm than good, despite the same EPOC after-burn studies authors keep twisting and referencing in their books.

In the time it takes to burn an extra 100 calories via blowing my body apart in a HIIT session, I’ll instead choose to take 3 fewer bites of calorie-dense food.

Talk about time savings.

Anyways…

… a lot of people use the wrong rep and loading schemes to achieve goals.

You can dig a 20-yard trench with a screwdriver.

However, we can both agree there are probably better tools for the job.

High repetition/low load work sets will do very little to increase strength.

You might feel tired with burning muscles, but increased strength is not the end-product of these efforts. 

For now, ditch the high rep/low load schemes.  Increase the loading, lower the reps, take more rest, get aggressive.

If building lean muscle and optimize movement is of interest to you, is strength is a critical physical characteristic to improve.

This is a blind and generalized statement, but I do honestly believe most people would be happier with results (both from a time investment and effort perspective) from gym work if steps were taken to increase the intensity/loading of the exercise, versus piling on more volume.

Unilateral training is a great way to do this.

A large chunk of life’s daily tasks requires single limb performance.

Why not load unilateral movements during workouts?

It’s resourceful, both from an equipment and time standpoint.

The return on investment is significant.

One-arm push-ups and one leg squats effectively increase the load of the working limb while simultaneously decreasing the base of support.

Transitioning from bilateral to unilateral squat requires navigating instability through the range of motion.

The stabilizing muscles of the hips have to get involved, the intrinsic muscles of the feet contribute as well.  Yes, your feet have muscles and they are vitally important. 

Staying balanced on the way down and up is difficult.

In time with practice and exposure to the balance requirements of single leg squats, your body will develop an understanding of how remain stable on each repetition.

Adaptation is a beautiful thing, but it takes time, patience and plenty of practice.  A lot of people give up before known benefits have time to take shape.

In the beginning, bodyweight alone will be sufficient to receive a training effect for single limb exercises.

But in time, the body will become efficient and adding weight, adjusting the tempo or increasing reps will become necessary for further gains.

Don’t underestimate the impact of adding 3-5 seconds to the eccentric descent of an exercise.  It will humble the hard asses of the world, and it takes discipline to slow down the tempo of a movement to savor the pain.

The nice part about adding load to unilateral exercises is you shouldn’t need much weight to challenge yourself.  Adding 10-15lbs in the form of a kettlebell, dumbbell, sandbag, small child or a spare weight plate will be enough to shock the system.

Add enough weight to challenge the movement, but not so much that it degrades technical form and posture.

In a real-world chaotic situation, anything goes to survive.  In the controlled environment of the gym, form matters.

The end goal of exercising is betterment, not injury and regression.

Compared to the sheer amount of equipment needed to strength training using bilateral squats, single-leg training can be very resourceful.  Very little goes a long way.