A Giant List of Effective Core Exercises| Part III

Motion

Need water?  A cigarette 🚬 ?  Struggling to stay awake 😴 ?

Yeah, me too.  

If you made it this far, you’ve read through 30 different core exercises. 

Congrats, you’re in an elite group, primed with knowledge.

Brace yourself for exercises 31-48.  

Here. We. Go.

31.  Rotational Throws

The human body must be able to produce force and resist forces acting on it.  Rotation is a missing component of a lot of workout programs. 

Our bodies move through a ton of rotational patterns in sport and daily living. 

Don’t necessarily reach for the heaviest weighted ball. 

10lb, 12lb a 15lb medicine ball is plenty heavy. 

I like this style of medicine ball.

3-5 sets of 5-8 throws per side (ideally early in the workout the body is fresh).

32.  Chops and Lifts

Chops and Lifts are two simple (not easy) exercises that most people will find they: 

a) struggle to execute on either side (even with lightweight).

b) can only successfully do on one side, not the other (even with lightweight)

There are many different positions to perform Chops and Lifts in, but the inline position is one of the most humbling. 

Assume a half-kneeling position (one knee down, one knee up). 

Place the down knee directly behind the heel of the up leg.  So, make a straight line with your up and down legs. 

Chopping or Lifting once in this position is dramatically more difficult. 

33.  Anti-Rotation Press Outs

Training rotation is often forgotten yet a HUGE part of everyday movement.  One of the core’s important functions is to brace against forces acting upon it. 

Stretching a resistance band under tension, pressing the hands out away from the body, you’re calibrating the core to resist rotational forces. 

3-5 sets of 8-12 repetitions.  

Hold each rep (elbows extended)  for 2-3 seconds.  Add time as needed. 

34.  Single-Arm Push-Ups

Everyone is fanatical about something, and I am fanatical about the value of single-arm push-ups.

To get started here, allow me to say that single-arm push-ups are not a circus exercise only for the flashy calisthenics athlete.  They are for EVERYONE.  Follow the progressions and you can make great gains with upper body pressing strength, stability, and range of motion. 

Single-arm push-ups are a fully scalable movement for a beginner.  A beginner can make single arm push ups more approachable by executing from a kneeling position, hands elevated on stairs/bench/plyo box or by wrapping a resistance band around the chest to reduce the loading. 

All of these regressions will build strength while moving you closer to a full single arm push up. 

I have found single arm push-ups to be one of the best upper body pressing exercises available.

35.  Atomic Push-Ups

There is a time and place for isolated core work, and at some point, you realize that all exercises are “core work” on some level.  So if you can add a push up to a knee tuck, do it. 

The key to the knee tuck in this exercise is lifting the butt/hips to the ceiling, as high as possible, to make room for the knees tucking in toward the elbows. 

3-5 sets of 6-15 reps

36.  Core Smash

Core smash = intense core flexion contraction. 

Lay face-up on the floor. 

Place hands on the side of the head (fingertips just behind the ears), slowly bring your knees to meet your elbows, pressing elbow into the knees as hard as you can. 

Hold it there, think of something other than the cramp brewing in your mid-section.

The set ends when the elbows lose contact with the knees. 

Aim for brief holds at first, extending the duration as you gain strength. 

37.  Arch Body

The core is not only on the front of the body, easily seen in the mirror.  It wraps around your body like a weight belt.  Hard to see in the mirror, the glutes and spinal erectors are crucial for human performance, body health, and injury mitigation. 

Arch body exercise is the opposite of the Hollow Body exercise.  Chest down on the floor, you’re going to create a pronounced U-Shape by lifting the arms/back/hamstrings and heels. 

Many will feel weak during the arch body, cramping, etc.  It’s ok.  Hold as long as you can, rest and repeat. 

Hammer the front side, hammer the backside. 

38.  Hollow Body High Plank or Push Ups

Assume a high plank position (aka the top of a push up), roll your pelvis under, arch your spine and protect your shoulder blades to make as pronounced of a “U-Shape” as possible. 

Hold there and embrace the suck, because it’s a highly rewarding position but a sucky position at first.  The hollow body position is fundamental for many more difficult gymnastics based movements.    

Beginner level gymnastics posture here.  Very humbling. 

39.  Stability Ball Stir-the-Pot

Stability balls are naturally unstable.  So, putting the elbows on the stability ball to perform a plank creates a wobbly situation.  Now, add a circular motion with the elbows as if you were stirring a giant pot of soup. 

Why do this exercise?  Because adding more time to a marathon length standard plank is not what most people need.  More time doesn’t mean greater gains.  At some point, especially with planks, make them harder. 

One way to make them harder is to add a dynamic movement to a fundamental stability exercise. 

 

40.  Suspension Trainer Pendulums

Slip your feet into the loops of a suspension train or gymnastics rings, turn over and assume a high plank position (top of a push up).  The feet are now suspended while the upper body is supporting. 

Initiate a side to side motion pendulum motion from the waist on down by activating the hands/arms/torso.  Grip the ground hard and swing the legs without breaking at the low back, hips, knees. 

This is a very non-traditional exercise that will blow up your mid-section.  Expect oblique soreness in the days that follow.

3-5 sets of higher repetitions, maybe 10-20 per side.

41.  Core Compression Pulses

Core compression pulses are a beginner level gymnastics exercise, which in itself is humbling to think about. 

To do them, sit on the floor, upper body erect and legs straight out in front of you. 

Place hands on the outsides of the thighs, pressing into the ground for assistance as you lift each leg entirely off of the ground, pulsing up and down. 

Lift the legs as high as possible without rocking, bending the knees or compensating to do so. 

Core compression pulses are a high repetition exercise, but beginners don’t be surprised if you’re only able to get 3, 4 or maybe 5 before form breaks or cramping commences.

I like to work these early in the workout, before any other lifting or cardio because they are so demanding and isolating the motion is important.  3-5 sets of 4-20+ reps. 

42.  Loaded Carrying Variations

Loaded carries are incredible for core development and total body tension. 

For the functional fanatic in all of us who want every minute of strength work and cardio exercise to translate to real-world scenarios, is there any other mode of exercise more functional than carrying objects of varying weights, texture, shapes and sizes (not to mention carrying in various positions) from Point A to Point B?

Personally, I do not think so.

43.  Lizard Crawl + Push or Pull

Perform a lizard crawl while pushing or pulling an object of weight.  Simple as that. 

I hesitated to include this hybrid exercise but ultimately felt that people who can Lizard Crawl proficiently would enjoy adding a brutal push or pull to the exercise.

A sandbag on carpet or a hard floor surface, a kettlebell, dumbbell or weight plate can all be used as the equipment for the push and pull. 

I’ve used all of these tools with success, but I prefer using a sandbag on carpet or hardwood. 

44.  Spinal Waves

It’s been said, “we are as old as our spines”.

The spine is our life force and if we cannot move it when we need to, it is likely to become a problem down the road. 

Exercise tips:  Soft pump the wall for 100-200 reps most days of the week. 

Sounds like too much?  200 reps of spinal wave take less than 5 minutes and your body will thank you for the movement. 

45.  Standing Spine CAR’s

Lock in the hips, hug yourself and articulate in a circular fashion as if you were trying to dodge pushes from a boxer.  Say hello to controlled articulations and their ability to wake up the obliques.  Brace and breathe. 

46.  Hip CAR’s

Assume a quadruped position with hands, knees, and feet in contact with the floor.  Raise your leg out to the side of your body as high as possible, pretend like you’re a dog about to pee on a fire hydrant.  Be mindful to keep your shin bone parallel with the floor, which means your foot doesn’t move higher or lower than your knee.  

[The guys at MyDailyMobility.com teach controlled articulations and a lot of other effective mobility drills in their daily mobility program.  Give it a look.  Your body will thank you]

Draw a large circle with your knee (articulate) as you slowly move the knee behind the body.  This will look like the finishing position of a donkey kick.  Lower the knee back underneath the body, but don’t set it down.  Reverse the pattern. 

Many of the best “core” movements are not isolated movements, and they shouldn’t be because isolating the “core” is not how humans operate. 

47. Movement 20XX Kick Throughs

Side Kick Through’s are a basic movement element in Movement 20XX, resembling a break dancing type move.

Movement 20XX is a bodyweight focused, ground-based movement system packed with performance and restorative movement patterns. 

Begin in a quadruped position, hands and feet supporting the body (knees hover 1-2 inches off the floor). 

Rotate to one side by pivoting on the ball of the foot, opening up your chest to the side you’re turning toward. 

Slide the trailing leg through and “kick” it through until fully extended. 

While the leg kicks through, pull the opposite arm/hand back as if you were drawing back a bow and arrow. 

48.  Movement 20XX Supine Reach

This exercise is LOADED WITH BENEFITS. 

Posterior chain activation, controlled rotation of the torso, elongation of the often shortened muscles of the core.

This benefits of this exercise are plentiful:

  Opens up the torso and chest in a diagonal pattern (far hip to far shoulder)

  Challenges and improves shoulder stability on the loaded working arm

  Opens up the hips anteriorly

  Activates the posterior chain (gluten/hamstrings) moving into extension.

  Uncommon position (head and eyes get a different look at the world)

The End.  

 

 

A Giant List of Effective Core Exercises| Part II

Core Training

You made it!  

What follows is the sequel of the original A Giant List of Effective Core Exercises| Part I

Feast your eyes on exercises 16-30. 

16.  Sandbag Training

Sandbags are a shape-changing piece of fitness equipment capable of building raw strength and conditioning.  

*** Exercising with objects of varying textures is a subtle detail that can really take the functionality of your workouts to another level.   

Sandbags do not have a great texture.  They naturally want to slip through your fingertips and slither out of the bear hug.  

This is part of the value of training with sandbag… the fight!

Every repetition with a sandbag is a fight. 

The clean-squat-press exercise is a classic sandbag combination.  

* Tip:  Do not overstuff the sandbag.  Over-stuffing the outer shell with filler bags reduces the instability component.  More space inside the outer shell means greater instability and shape-changing during exercises.

To build raw strength, load up the sandbag and grind through squats, presses, carrying and pulling exercise just as you would with a barbell or any other strength-based tool.  

17.  Slow Mountain Climber Variations

Yoga often refers to this exercise as “knee to nose”. 

The prone position (chest down) is a disadvantaged position for the body to make this happen. 

Arch the back and hollow out, push the shoulder blade out and back (protract) and slowly bring one knee up as far as you possibly can. 

18.  Weighted Plank Variations

If you can successfully dominate bodyweight-only planks, add weight and try the same variation.  It will be harder.  If you’re a go-getter, figure out how to put the weight on your back by yourself.  At the present moment, I don’t yet own a weight vest.   I am not sure why, but I don’t.  So, I shimmy a heavy sandbag onto my back and hold planks while balancing the sandbag.  The process of getting the sandbag onto my back is a workout in itself. 

19.  Tuck Planche 

Tucking the thighs tight to the stomach while supporting bodyweight using only the arms.  It’s a difficult task with many regressions to make the task more palatable.   

The tuck planche requires core compressional strength and eventually endurance as the duration of the hold increases. 

20.  Stand Up Paddle Boarding

Core training in a standing position on a body of water in the sunshine?  Yes, please. 

The first couple of strokes on a stand-up paddleboard is all of the proof you’ll need to understand how active the core is while exerting on a SUP

Core strength is essential for moving the board through the water. 

21.  Sleep

Zzzzzzzzzz. 

The benefits of 7-8+ hours of quality sleep are very important for body composition, daily function, mental clarity as well as recovery and regeneration from the stresses of exercise.  

Yet, the value of sleep remains largely unknown and underemphasized.

We also live in a world where sleep deprivation is worn like a badge of honor.  

In my dreams, the world corrects and we revert back to celebrating the power of sleep. 

I won’t pretend to be a sleep expert, but I have an understanding of how “off” my body and mind feel when I don’t get an adequate amount of sleep.

If you’d like to learn more about sleep in a super entertaining, yet informative interview, check out Joe Rogan’s interview with guest Dr. Matthew Walker.  The link to this episode of the Joe Rogan Podcast can be found here. 

Dr. Walker has also written a fantastic book on all things related to sleep, “Why We Sleep:  Unlocking the Power of Sleep and Dreams”.

22.  Kettlebell Swings (variations)

All movements are core movements. 

Kettlebell swings, while not a direct core exercise, work primarily the trunk, hip and hamstring muscles. 

Entire books and training programs have been designed to teach the value of kettlebell swings and how swings can improve power, cardio conditioning, strength, and body composition. 

Nutrition is king for fat loss and body composition, but if I were forced to hand-select a few exercises to simultaneously burn fat and build muscle, I’d got with a steady practice of kettlebell swings and Turkish Get Ups. 

Listen to Pavel Psatsouline (the godfather of kettlebells) talk about kettlebell training extensively on The Joe Rogan Experience.

23.  Dead Bugs

Ly on your back with chest facing the ceiling, actively press your low back into the floor (curling your pelvis back neutral/posterior), lock arms and legs in the extension point them toward the ceiling. 

Slowly lower opposite arm/ opposite leg to the floor to start the movement.

Ideally, you’ll make soft contacts with the floor or stop 1-3 inches above, and come back to the start position.  However, use an abbreviated range of motion if you feel your pelvis shifting to make up for lack of control. 

Imagine a full glass of water in a skinny tall glass balancing at the navel region (or just above) while you move the extremities, yet keep the torso “quiet” and still. 

A lot of the exercises in this article have some room for technique deviation.  But in my opinion, strict technique is only way to practice dead bugs. 

Alternate each side for repetitions.  3-5 sets x 8-20 repetitions. 

24.  “Twisted Tea” from the #OMU (Instagram)

This is my new favorite “core” obsession because it lacks the dull robotic range of motion that many gym exercises have.  

I have to give credit to the “#OMU” crew on Instagram for introducing me to this multi-planar core drill. 

Assume a high plank position with arm extended out in front of the body. 

“Draw” the largest circle possible, spiraling down to the floor, reaching in and out of the legs, etc. 

When you reach the endpoint, reverse the motion and take it back to the start position. 

Each rep is extremely long, challenging and very interesting. 

So far, I have only used a 2.5lb and 5lb weight plate on this drill, and my obliques were sore for days after. 

25. Overhead Loaded Squats

Basic exercises become increasingly difficult when weight is overhead, which raises the center of gravity and requires more joints to contribute to the activity. 

The overhead position is challenging for a lot of people, often due to having stiff upper backs (thoracic spines) and stiff/unstable shoulders. 

Again, positioning weight overhead raises the center of gravity causing the torso to lengthen.  The core muscles make the adjustment and work overtime to stabilize the body. 

The overhead position is very challenging for the joints, moving from the shoulders to mid-back, to hips, to knees and finally down to the ankles.  Each joint must have adequate mobility and stability to control the weight overhead. 

Overhead squats are a fantastic exercise and therefore worth mentioning on this list, but they are also the exercise with the most pre-requisites.  Make sure you’ve done your mobility and stability work before slinging weight overhead. 

One way to observe your readiness is to practice overhead squats with a wooden dowel… and film your technique. 

26.  Windmills 

This is a classic, often forgotten kettlebell drill. 

The weight is supported overhead with elbow locked (but soft).  Hips are pushed to the side while the upper body lowers to the floor.  Softly touch the free hand to the floor and return to the starting position. 

Windmills are one of those movements I program infrequently, but I really see value in establishing motor control and know-how. 

In a real-world setting, we won’t always be perfectly vertical while supporting objects overhead.  Sometimes, we have to bend, twist and hinge while maintaining control from shoulder to elbow to hand. 

27.  Janda Sit Ups

I do not program sit-ups in my own training regimen and also do not prescribe for others. 

I feel there are FAR better uses of gym time. 

However… Janda Sit Ups will numb your soul.  You’ll hear angels singing and see the face of God during every set of Janda Sit-Ups.

Janda Sit Ups help to further isolate the rectus abdominals by reducing hip flexor contribution during each sit up.  This means the abdominals are responsible for doing more work.

The effectiveness of the Janda Sit Up is all in the setup and technique.  While a training partner is good to have for these, I do think Janda Sit Ups are possible to execute alone using a well-placed stretch resistance band. 

With the knees at roughly 90 degrees and heels on the floor, anchor a resistance band (at knee height or slightly above) around squat rack, door, piece of furniture or anything else sturdy.

Stretch the band out and wrap it around your calves, 3-4 inches above your ankles.  The band should have some stretch loaded into it, which will require your glutes and hamstrings to actively pull against the band during the sit-ups. 

You’ll have to play around with the band height and tension until you find a sweet spot.

Before and during the sit-up action, contract the glutes and hamstrings to initiate reciprocal inhibition of the hip flexors.

My first couple of experiences with Janda Sit Ups resulted in a level of muscle soreness that humbled me to my core (no pun intended). 

The first couple of reps it’s hard to know if you’re doing it correctly, but in general, if you have the sensation of not being able to peel your back off the floor to sit up, you’re on the right track. 

28.  Hanging Knee Tucks 

Hanging Knee Tucks kill a few birds with one stone.

First, hanging for extended periods of time builds grip strength/endurance, provides traction for the spine, stability for the shoulders. 

Second, the motion of raising the knees up to parallel with the waistline (or ideally above) is a challenging exercise for the core, particularly the lower abdominals.

I prefer to do fewer repetitions, opting for longer duration holds with the knees tucked.  Aim for 5-10 seconds per hold, with 5-8 reps of a longer duration holds will have your abdominals and grip burning. 

Looking for a burn out session?  Simply hang from the bar with knees tucked until something about the exercise fails (grip, core, etc)

29.  Zercher Sandbag Squats

Hooking the arms under a sandbag is both a bicep scorcher and a worthy challenge for the core as it battles to maintain body position, even in a non-moving static position. 

Add a squat and the difficulty is increased.   

30.  Explosive Flexion Slams

Slamming a weighted ball on the ground is essentially explosive Olympic Lifting for your core.  The lats also get a nice stimulus during flexion slams. 

Power development in all planes of movement is a great thing. 

If you’re going to do flexion slams, consider using a no rebound ball, versus slamming a ball that re-arranges your face. 

Done.

This concludes Part II of the giant list of core exercises. 

✅ Check out the finale 👉 A Giant List of Effective Core Exercises| Part III

14 Exercise Total Body Warm-Up Routine

Motion

Before the workout, there is a warm-up.  

Warm-ups are an INCREDIBLE 15-20 minutes to make mobility gains, nourish joints, rep out isolated movements/activation drills, playfully engage in movement sequence or explore other movements that peak one’s curiosity.  

I used to dread warming up before workouts, as most people probably do.  

Warming up seemed like a barrier to the productive section of the workout.  

A period of time where I’d swing my arms around a little bit, bounce on your toes, a few neck rolls, get my hype playlist dialed in and throw a few shadow punches.

This used to be me.  

I’d drudge through a smattering of hand-selected, mindless dynamic stretches, mini band walks to “wake up” the glutes, and finish strong by mobilizing the ankles and T-Spine.  

I elevated my heart rate, initiated a sweat and feel focused, so the warm-up boxes must all have checkmarks ✅, right?  

In my mind, the answer to that question was, “Boxes check, good to go.  Moving on to the sexy part of the workout.  Exertion.”

Re-Establish the Purpose of the Warm-Up

People generally think of warm-ups as a stimulus to awaken and prime the body for more aggressive exercise, be it resistance training or cardio conditioning.  

This isn’t the wrong way to view things by any means.  Elevating the heart rate and increased body temperature is still important.

But the warm-up can serve as a vehicle to make incremental (valuable) gains in other areas.  Mobility, movement transitions, balance, coordination, etc.  

The problem, rather a common perception, is that investing time in a progressive warm-up seems like a waste of time.  

No muscle pump?  It must be a waste of time.

Lungs not burning?  Surely time is being wasted.

“Let’s get this over boring-ass sh*t over with so I can start making my gaaaiiinnnzzzz”.

For clarification, “Gainz” generally describes the usuals for most people:

  •  Fat loss 
  •  Muscle or strength gain
  •  Losing weight 
  •  General fitness improvement
  •  Big bouncing pecs, softball-sized biceps, and curvy butts, etc. 

I think we can do better with our pre-workout warm-up routines. 

We can do this by integrating joint mobility training, moving limbs through disadvantaged or strict patterns of motion, movement exploration/play, flow sequencing, transitions, etc.  

Today, it’s really hard to see where my warm-up stops and the workout begins.

The days of twirling arm and leg swings are long gone.  I’ve traded them for slow and controlled mobility drills, where I attempt to express the true joint range of motion I have ownership over, and fighting to earn and expand that gradually.

Rather than flailing my arms around in circles for 10 reps and calling it good, I’ll crush a tennis ball and draw the largest possible circle with my fist (from front to back) doing my best to stay avoid moving body parts to draw that circle.   

These mobility drills involve articulating joints through a maximum controlled range motion.  It’s simple, but not easy.  Each repetition is painfully slow.  You can find a lot of these drills on my YouTube page.  

Functional Range Conditioning refers to these joint nourishing exercises as CARs (controlled articular rotations).  

I also like to get on the floor and move.  

Twisting, turning, reaching, flexing/extending, squatting, lunging, blending pushing movements and rotation movements, crawling, changing levels, tossing, throwing, etc.

5-10 minutes are allocated to getting lost in bodyweight-based groundwork.

Some workouts, I’ll include a wood plyo box or other pieces of equipment, but moving with bodyweight through an open space remains the foundation.

Here are a few other things I like to practice during the warm-up:

  • Mobility techniques
    • Kinstretch
    • Gymnastics drills
    • Spinal Waves
    • Wood dowel training 
  • Improvised ground-based movement
  • Exploring new exercises, methods, and techniques
    • Macebell training
    • Weck Method drills (Coiling, RMT rope drills, etc)
    • Hybrid kettelbell exercises
      • Turkish Get Up variations
      • Swing variations
      • Hand-to-hand exercises 
    • New Bodyweight Movements
      • Sissy Squats
      • Dragon Squats
      • Task-Based Challenges
      • Legless Rope Climbs
      • Parallette Bar drills 

Total Body Pre-Workout Preparation

A while back, I uploaded a YouTube video demonstrating 14 different warm-up exercises to prepare the entire body for a workout. 

Here is the video…

Exercise order:

1.  Shoulder CARs

2.  Spine CARs

3.  Hip CARs

4.  Dowel Assisted Sissy Squats

5.  90/90 Series (transfers, lift offs, hovers, etc)

6.  Prone Swimmers Hovers

7.  Bodyweight Squats

8.  Bodyweight Lunges

9.  Bodyweight Push-Ups

10.  Side Kick Throughs

11.  Crab Reach

12.  Back Bridge

13.  Scorpion Reach

14.  Cossack Squat w/ Horse Stance Pause

Take notice of all of the joint articulations, slow tempo movement of arms and legs through challenging patterns, bodyweight exercises and movement combinations. 

It’s all there. 

Basic joint mobility work, ground-based conditioning, and exploratory movement training can really have a significant impact on your movement capacity, joint health, and performance.  

In time, movements that once plagued you or simply felt impossible, begin to feel very achievable.  Joints feel buttery.  Your body is changing.  Adapting to the stimulus. 

If you’re training 4-5 days per week, sectioning off 15-20 minutes to warm up with a few of the exercises featured in the video can add 60+ minutes of unique training to your regularly scheduled workout regimen. 

This adds up.  

Daily, the full-body approach to warming up is my personal preference.  Even if the day’s workout is mostly upper body, I still deliver a stimulus to the hips, knees and ankle joints.  

Conducting total body maintenance has made my body feel better at 35 years old then I did when I was supposedly at my “peak physical condition” in college.  

Nothing against people who opt for upper and lower body splits, but I prefer a daily micro-dose of joint articulations and full range movement.  

Find what works best for you.

It might not be what works best for me… and that is ok.  

How long should a warm-up be?

Working through 14 exercises generally takes 15-20 minutes, depending on reps and tempo per exercise.    

Should it always take 15-20 minutes?  

No.  Starting out, expect it to take longer because you won’t know what the hell you’re doing.  

Time will decrease as you become more familiar and waste less time setting up.      

All this being said, the more volume with most of these exercises, the merrier.  

How many reps per exercise?

In the video, I demonstrate 2-3 reps per exercise.  

I reduced the reps to keep the video moving along and lower the boredom factor.  Plus, uploading a 20+ minute video to YouTube can be full of problems.

Increase the reps to 8-10 per side for each exercise. 

Progress through all 14 exercises, one after the other, non-stop until the end. 

Of course, pause and rest as needed, but don’t waste too much time.  

Keep the show moving. 

Reminder… 

This warm-up shows 14 different exercises.  

Only 14.  There’s a mountain of other effective warm-up exercises not shown in this video.  

I simply wanted to share an example of a total body warm-up routine. 

There are many other incredible mobility drills, activations, locomotion exercises and ground-based movements not included in the video.

A total body warm-up can be organized a thousand different ways.  

Should all warm-ups look like this?

They don’t have to.  

Some days my pre-workout build-up consists of jumping rope for a few minutes paired up with crawling.  Other days I’m in the mood for ground flow, swinging kettlebells, rolling around on the floor, wall assisted handstands, etc.  

I like to mix it up.  

It doesn’t always follow this 14 exercise recipe.

On days where I am engaging in a long slow cardio session, I’ll climb on my air bike and ride.  No warm-up at all.  

The message of this post is to audit your current warm-up routine and observe if you’re breezing through a below-average pre-workout warm routine.  

Are you undervaluing warm-up time?  Is there room for improvement?

I’d bet there is.  

I used to overlook my warm-ups, and I’d guess a lot are doing the same.  

Time is a valuable commodity and goal achievement is important.  

Warming up with greater purpose can help to accelerate the time it takes to reach physical goals, keep your body feeling good and leverage your time in the gym.     

 

 

Cheers to getting after the warm-up, 

Kyle 

 

FLOW| 4 Exercise Bodyweight Flow to Build the Hips, Shoulders and Spine

Motion

Give your hips, shoulders, and spine some love with this bodyweight only combination.

This flow features 4 bodyweight exercises and is for EVERYONE.  

Each of these exercises can help to “unwind” folks who sit for long durations throughout the day. You know, that shoulders and head forward, spine rounded, hamstrings and butt smashed against the chair posture.  

The same posture that sucks the life out of many of us. 

Our bodies adapt to positions we spend time in the most, but I am telling you, spend some time working through basic flows like this one and you will be surprised at the difference it makes over time.

Here’s the flow…

Exercises featured:

  Table Top

  Table Top with Thoracic Rotation

  Crab Reach (from Animal Flow)

  High Bridge Rotation

*** Links to exercise demonstrations.

 

Reps/Sets Suggestions…

Start with 4-5 reps on each side.  Find a way to accumulate 3-5 sets per session, most days of the week.  It might sound like a lot, but we are talking about 5-7 minutes of movement.  

In a perfect world, you’d be able to work through this combination during designated workout time. 

However, despite what social media projects, nobody lives in a perfect world, so get it in when you can.  

This is a bodyweight-only flow combination, not incredibly demanding, but it does require some attention.  Practice quality to get quality.  Take pride in being detailed.  

Constant practice is key to learning new movements and refining the technique of those movements.

Personally, I prefer higher rep ranges. 

Go north of 10 reps on each side.  

I’m not afraid to turn on a good song and work combinations like this for the duration of the song, getting lost in the flow, turning attention inward to my breathing, relaxing the jaw, steadying the hands on the floor and shoulders as well.

Even after this combination becomes “easy”, I recommend revisiting it periodically to check in on each exercise and shape.

 

Exercise tips and commonalities…

  Drive the hips up toward the ceiling, squeezing your butt and rolling your pelvis toward your belly button.

  Maintain weight distribution on the midfoot/heel, pull the heels actively toward the hands, squeeze the thighs together (roughly 6-8 inch gap between)

  Keep the rib cage tucked.  

  Stay active with the shoulders vs. slumping, search for shoulder extension.  

  Allow the head and neck to relax and fall back in line with the spine.

–  Breathe.

  Return to the same starting position (butt swinging between the hands) before re-elevating the hips back into extension to complete the next exercise. 

*** If you’re able to flow through all 4 exercises, change sides after completing the high bridge thoracic rotation.  Or, change sides after the most difficult exercise for your current fitness capacity.  

 

Benefits of this flow… aka: “What’s in it for me?”

  Hip extension reinforces glute engagement. 

  Stretching the hip flexors 

  Shoulder extension and stability

  Pelvic control

  Thoracic extension and rotation (spine mobility)

  Movement transition practice

  A different view of the world in Crab Reach and High Bridge Thoracic Rotation

  Exposure to new body positions and movements

 

Closing… 

“Exposure to new body positions and movements” might be the most important benefit of practicing this simple movement combination.  

Exposure, exploration, and problem solving is the gift of trying anything new.  

I was reminded of this while reading Erwan Le Corre’s new book, “The Practice of Natural Movement”.  Erwan founded MovNat and has been promoting natural movement tactics well before it was popular to do so.  

Children get TONS of exposure to new movements while navigating the playground or in Physical Education class or while learning any new motor skill.  It’s not “working out” to them, it’s fun and playful.  Moving into adulthood, people lose this playfulness and curiosity.

Anyways, the simple message is continually introducing the body to new and challenging positions/movements is fantastic for growing mind-body connection. 

Expanding your range of movement skills is a worthy investment.   

You’re never too sophisticated to move.

It’s not necessary to obsessively think about movement at all times of the day.  Leave this to the gurus.  But, movement of some kind must be a part of your day, most days of the week.  Rack up the mileage walking, lifting, carrying, maneuvering, navigating, crawling, rowing, running, pressing, flowing… whatever.  

I’ve never met a person who adopted a progressive movement regimen who regretted it.

People who stick a movement regimen feel better, move better, have more energy and look better.  No sugar coating here.  

Success leaves clues.

Moving is both the benefit and the medicine.

Wolff’s Law:  Either use it or expect to lose it.  

Let me know what you think in the comments below…

 

 

Cheers,

Kyle 

3 Fresh Turkish Get Up Variations

Motion

Turkish Get Ups reinforce total-body movement.  

TGU’s are Swiss army knife of sorts, serving as a movement assessment or an effective strength and cardio builder.  

I’ve dabbled with longer duration TGU workouts (5+ minutes continuous), which can provide an impactful form of low impact, externally loaded cardio.      

The general premise of a Turkish Get Up is to move from a lying position to a standing position.  Once at the top, repeat the process in reverse, return to the lying position.

That’s it.  Lay down, stand up, lay back down.

Is there some technique to it?  Absolutely.  But the goal is to stand up and lay back down efficiently.  

Turkish Get Ups, used alongside other exercises like deadlifts, kettlebell swings, heavy loaded carries, bodyweight strength training and Gymnastics-based drills can create a potent training program.   

Toss in some Kinstretch and now we’re talking.

Popularized by the kettlebell crowd in the early 2000’s, Turkish Get Ups still seem to fly under the radar with the mainstream.  It could be due to the learning curve, the unknown benefits or the fact they aren’t easy.   

Over the last 10+ years, Turkish Get Ups have been embedded in my weekly training. 

When workout time is short, 20-25 minutes of continuous Turkish Get Ups paired with Kettlebell Swings is a staple movement session.  Allocate 10-12 minutes for Turkish Get Ups (alternating each side) and the remaining time for Kettlebell Swings.   

Traditionally, a kettlebell is the tool used to add load to the Turkish Get Ups.  However, a variety of training tools can be used (should be used).  Dumbbells and sandbags work quite well as alternatives.  

If there was an “Original” variation, it would likely look something like this:

 

Steps to the Turkish Get Up

 

Ascending to standing position:

Step 1:  Punch and roll

Step 2:  Elbow support

Step 3:  Hand support

Step 4:  Hip lift

Step 5:  Straight leg slides underneath body

Step 6:  Stand up via lunge motion

 

Descending back to floor:

Step 1:  Reverse lunge 

Step 2:  Lower hand to find the floor

Step 3:  Bring leg through to the front (extended)

Step 4:  Raise hips and pause for moment

Step 5:  Drop butt to the floor, supporting weight on extended arm/hand

Step 6:  Lower to elbow, gently rolling to starting position.

  • The ascent to the standing position is essentially the “concentric” portion of the exercise, muscles activating to move from one step to the next.
  •  The descent back to the floor is made up of a series of “eccentric” steps, as the goal is to control each step, lowering back to the lying position softly.  

The traditional variation is loaded with benefits, but there are ample opportunities to tweak the Turkish Get Up and create a new training experience.  

I’m a big believer in discipline.  It should be the foundation of any fitness regimen.  That being said, if you’re bored out of your mind, it’s time to play around other variations.  

Adjusting the speed, adding or removing load, adding or removing steps to make it easier or more complex, using different training tools (or no training tools), volume, duration, etc.   

Here are 3 Turkish Get Up Variations that will inject a fresh challenge to your next workout…

 

#1 Turkish Get Up + Squat Ascent/Descent


“Build the deadlift, maintain the squat”.

Ever heard this?  Well, you can both maintain and build the squat pattern with this unique variation.  

The traditional Turkish Get Up generally uses a lunge variation to move from the tall kneeling position to standing, also from standing back to kneeling on the way back down.  

This variation uses a squat to stand up and get back down, with subtle tweaks in technique.  

Small changes can change a lot about an exercise.  Sorting out how to maneuver the feet underneath the body can take some practice, so again, start with no weight or lightweight.   

Dropping into the squat on the way back down is a little more forgiving.  Once you’re low enough to touch the hand to the floor, support yourself between the arm and the opposite side leg.  Slide the foot out in front, lower back to the floor.  

It took me a while to warm up to the squat as the stand up/sit down pattern.  With a little practice it’s improved my movement capacity quite a bit. Exposing the body to progressively new and challenging patterns is great for expanding movement capacity.

Beware:  User must have sufficient shoulder/thoracic mobility and squat pattern grooved for this.  Balance a shoe on top of the palm of the hand or fist, or use light weight to start.  Take a video of your attempts. 

 

#2 Turkish Get Up + Press at Every Step

Adding a press at each step of the Turkish Get Up makes the exercise very taxing for the upper body.  

Pressing in uncommon body positions is also quite humbling.  Many people will find pressing early on in the exercise, posted on the elbow and hand, to be a new and challenge experience.  Start with lighter weight.  Don’t go for broke right away.

Overhead pressing from the half kneeling and standing position will be far more familiar for most people.  

Assuming you press at every step as I did in the video, there will be a total of 11 presses.  

That’s a lot of upper body work. 

Considering the volume, lighter weight should be used, along with decreasing the reps. 

2 reps on each side equates to 44 presses.  Arms will be rubber if overdone. 

If I’m using this variation, I’ll do 2-3 reps on each side of the “Press at Every Step”, and move on to more loaded variations.  Keep the weight on the lighter side here.

Tip:  Use a weight that you’re able to press in the weakest position, as this will dictate the load you’re able to use.  

 

#3 Turkish Get Up + Clean – Squat – Press

Adding a clean, squat and a press can create a broad training effect. 

Perform the usual steps getting up to the standard position.  Once standing, lower the weight down to the front rack position, execute a single rep of a clean, squat and press.  Descend back to the bottom.  

Simple, right? 

Tip:  Make sure you’ve got experience practicing cleans before trying this variation.

 

Reps, Sets and Time for Turkish Get Ups

Suggestions for reps, sets and time will vary greatly from person to person. 

Why?  

Mostly due to fitness level and experience with the Turkish Get Up.  

I used to read articles and think, “Just tell me what to do!”

But the reality is we’re all a little different, so it’s important to do what you can do, not necessarily what I can do or anyone else.  

In general, start with lower volume (reps and sets) and progress from there. 

Keep the focus on QUALITY.

I’ve been practicing Turkish Get Ups for 10 years.  My body is acclimated to the stress, working long duration sets and heavier weights.  

Reps

Start with 1 quality rep on each side, alternating sides.  Using 1 repetition (instead of doing 2-3 reps in a row) gives you the best chance to move with quality, before the fatigue creeps in and starts breaking down your body position, etc.

Eventually, if you’re looking to support the weight for longer durations on the same arm, you can execute 2 reps on each side before changing sides. 

Doing this will challenge shoulder endurance.  It’s a nice strategy to improve shoulder endurance, just not where a person should start if new to the Turkish Get Up.

Turkish Get Ups using progressively heavier weights should always be practiced for 1 rep per side.  I’m rigid about this.  Treat it the same way as any other strength based exercise (deadlifts, squats, etc).  

In general, as the weights go up, the reps go down.  And vice versa.  

Sets

The combination of reps and sets gives you volume.  Don’t over do it.  Fitness is a long-term game, not a one and done WOD of the day.  Play the long game.  

That being said, start with anywhere from 3-8 sets in a workout.  If performing 1 rep per side for 6 sets, that’s a grand total of 12 Turkish Get Ups.  

Doesn’t sound like much, but consider that a Turkish Get Up is a very long, drawn out exercise.  It’s not a 1 second time under tension type deal.  It’s 10-15 seconds, maybe even longer if you’re working a slow tempo.  

Time

Time is my preferred method for practicing Turkish Get Ups.

Set the timer and work until the timer goes off.  Keeping a steady work tempo, I don’t have to count repetitions.  Instead, the focus is on the movement, body position, breathing, tension, tempo, etc.  

The important stuff.

How long can you go?

In the past, I’ve set a timer for as long as 25 minutes and started the work.  Yes, 25 minutes.  It’s not a world record, but it’s a long time to be grinding out Turkish Get Ups continuously with minimal rest. 

During this time period, I will generally warm up with a light kettlebell (24kg/28kg) and bounce around with using a 32kg kettlebell and 40kg kettlebell.  I take brief rest periods to wipe away the sweat, drink some water and change the music track.  

For most people, I’d suggest beginning with 5-8 minutes using the timer method.  Don’t overdo it.  

Quality over quantity.

Tomorrow is another day to train, play the long game with fitness.

 

Closing It Out…

The Turkish Get Up is one of my top picks for building total body performance.   

Joint stability and mobility, core strength, lower body strength, breath work, tension and relaxation techniques are all benefits associated with Turkish Get Ups. There’s a potent cardio training effect when worked for extended periods.

The number of Turkish Get Up variations are virtually limitless.  I shared three.  I could have listed fifty more.  

Slip a press in here and there, clean the kettlebell at the top, squat, swing, row, etc. Adding exercises, tweaking movement tempo, weight used are just a few of the small adjustments that can be made. 

Variations are only limited by creativity.  To be safe, consideration should be given to  fitness level, knowledge and experience. 

Finding time to train can be difficult.  Life, career, kids, social activities all require time.  It’s tough to balance it all.  Having a 4 month old daughter (as I write this) I know first hand how quickly the time to play around in the gym get’s whittled down.

When you find yourself short on workout time, leverage a quality session of Turkish Get Ups.  10-12 minutes of continuous Turkish Get Ups is a highly effective, total body workout.  

Mix it up, alternate how you get up, tempo, speed, add exercises to the reps, etc.  

*** Remember, start with lighter weight, lower reps to groove technique and build strength and work capacity.  

Give each of these variations a try and let me know what you think.

*** M(EAUX)TION is active the following social media platforms…

  YouTube (longer exercise demos)

  Instagram (daily training, flow, exercises, workouts, life etc)

  Facebook (fitness news, research, science, brain training, nutrition, etc)

 

 

Cheers to you,

Kyle 

Animal Flow| Scorpion

Animal Flow

Enjoy Yoga?  I think you’ll like Animal Flow.

Don’t like Yoga?  That’s ok, I still think you’ll like Animal Flow.  

Animal Flow is a ground based, bodyweight movement program.

It bridges the gap between stationary Yoga and free flowing bodyweight based movement.  If you’d like some background info about Animal Flow, check out this article.

Yoga is an incredible physical practice.  Slowing down to focus on centering oneself, breath, calming down the busyness of the day, simplicity over complexity, and the poses provide tremendous physical and mental benefits.  

That being said, there are instances when I crave movement beyond the yoga mat. 

I’m not alone here.  Approachable movement based training is a mode of fitness a lot more people are looking for.  Many of Animal Flow’s exercises, combinations and workouts are quite popular with my YouTube subscribers.

Beginner or a elite movers, at home, the gym or traveling, it doesn’t matter much when the movements are scalable, bodyweight based and require little space to do.

In this article we will shine the spotlight on Animal Flow’s Scorpion exercise.  

Scorpion is one of many primary movements in Animal Flow.  

Here’s what Scorpion looks like…

The Benefits of the Scorpion exercise include:

  Lengthening of the hamstrings and lats

  Opening up and activating the hips

  Thoracic spine extension and rotation

  Shoulder performance

  Rotation core training

  Uniquely challenging multi-planar movement

  Ground based, bodyweight based, equipment free, minimal space requirements

Scorpion Movement Technique

The end goal of any movement training is generally seamless, flowing movement with beautiful transitions.  Strength, stability, range of motion and conditioning all fuse together to create movement skill. Words will never do expert level demonstrations of movement justice, but we know it when we see it.  It’s fluid, seemingly free of flaws and confident.  

Then, the reality of the situation.  Most people who are new to ground based movement are going to trip over their limbs for a while before getting it down.  I call it “eating dirt” (aka: sucking).  The more you practice, the less dirt you’ll eat. 

So, lets dive into Scorpion exercise technique to provide a solid base of what the exercise should look and feel like.

Bottom Position

The bottom position of Scorpion involves trunk flexion and a bit of rotation.    

Cues:

  Eyes toward the hands

  Shoulders over the hands

  Round the back slightly to make room for the knee coming across

Slide the knee across the midline of the body to the opposite side elbow.  “Kiss” the knee cap to the elbow. followed by a reversal of the motion to initiate the upward phase of Scorpion.

* Tip:  Remove momentum from the cross-body knee touch.  Move slow and with control.  If you cannot touch the knee to the opposite side elbow without compensating, that’s fine!  Work the range of motion that you’re able to control.  

 **Warning: core cramping possible… crossing knee through the midline to the opposite side elbow is a tough little move and requires a decent amount of core strength and control. 

Top Position

At the top of the Scorpion, the body moves into trunk extension and rotation. 

Cues:

–   Head between the arms

–   Keep anchored leg as straight as possible

–   “Reach” with the elevated foot, squeeze this glute

–   Relax the jaw and neck (breathe)

After touching the knee to the opposite side elbow, reverse the motion back through and up, leading with the foot.  Move into a modified Downward Dog as the free leg adducts and opens at the hip.

Say what?   

Here’s what I’m talking about…

Scorpion feels…

Moving is a multi-sensory experience.  You hear, see and feel with every movement.  

Learning new movements can be less confusing if you can anticipate what to feel while performing the exercise. 

At the bottom position of Scorpion, most people are going to feel an intense core contraction.  The “burn” if you will.  Scooting the knee across the midline of the body to the far side elbow is a tough maneuver.  Locking the trunk into place isolates this move even more.

At the top position of Scorpion, you may feel a little burn in the elevated glute, stretch of the hip flexors of that same leg, along with a nice stretch running down the anchored leg from glute to the heel.  The rotation in the up position is great for a side body stretch, with focus on the lats leading up into the armpit.  

Personally, my lats (hips to arm pits) get a big stretch during Scorpion. 

How to Incorporate Scorpion into Workouts

As part of a Warm Up

Animal Flow and other ground based movement training are PERFECT for warming up before resistance training or cardio conditioning work.  

In this situation, you could organize the workout like this:

1.  Foam Roll + Active mobility training (Kinstretch, etc)

2.  Ground Based Conditioning (Animal Flow)

3.  Resistance Training

4.  Cardio

5.  Cool-down

This is a very simple workout template, but simple can be brutally effective.  

Spend 15-20 minutes working through the foam roll, mobility and Animal Flow movements.  Keep it brief and focused.  

As part of a Lift or Cardio Circuit

Scorpion works well as a filler exercise when paired more traditional lifts (chin ups, squats, deadlifts, lunges, pressing, etc).     The nice part about filler exercises is they should compliment your traditional lift performance.  If they are sucking away too much energy from these lifts, you’re using the wrong filler exercises.  

Here’s an example of a strength focused tri-set with the Scorpion as a filler exercise:

A1)  Chin Up

A2)  Front Squat

A3)  Alternating Scorpion

The tri-set above is loaded with benefits.  3 exercises.  Chin ups and front squats are strength based, while the Scorpion is simple ground based natural movement.   

If you’re looking for a cardio circuit, see how this grabs you:

3-5 rounds of:

10 Kettlebell Swings

10 Push Ups

10 Alternating Jumping Split Squats

10 Rows

3-5 Scorpions

—> Rinse and repeat.

In this workout, the Scorpions will be performed under fatigue.  If you’re not ready for Scorpions under fatigue just yet, opt for practicing while fresh.  

As part of a Movement Flow

Set a timer for 5, 10, 15, 20+ minutes and flow around a room using nothing but bodyweight movements you’re familiar with.  

Simple crawling exercises integrated with periodic switches and transitions is a great place to start.  


Add in some push ups, planks, squats, lunges, bending, reaching, twisting.  

Do it all.  Flow around and explore the space.  

Flow work can be organized or improvised.  Beginners might want to organize several exercises in a row for memory purposes, and eventually make the jump to improvised movement.  Either way, a simple movement flow session can be a welcomed departure from weightlifting.  It’s freeing, challenging and nourishing experience for the mind and body.  

Break the idea that every workout needs to be a redline work efforts separated by rest.    

Move around just for the sake of moving around.  Explore.  Transition into and out many different positions (reaching, twisting, crawling, bending, jumping, holding, etc)

A little nourishing total body movement training on an off-day can leave you feeling refreshed and better prepared for the next intense training session. 

 Unique, Multi-Planar Movement Kicks Ass

The majority of Animal Flow exercises are multi-joint and multi-planar (which is awesome), but don’t expect to nail down the technique on the first attempt, second or even the tenth.  These ground based movements aren’t as simple as curling or pressing weight up and down for reps, until the “burn” is felt.  

There’s most certainly a period of acclimation.  Practice will improve body awareness in space, strength, joint mobility and efficiency.  

Body awareness in space is a big benefit to ground based movement training.  Expanding and refining your body’s movement skillset is a fantastic pursuit.  

A person’s ability to confidently interact with the ground (ever-changing terrain, body positions, etc) throughout life is a valuable skill to have.  We take it for granted when we are younger, but as we age, it could be the difference between an injury and a safe fall. 


So, each time you practice, the movements will improve as your body begins to familiarize itself with the mechanics, point of view, joint performance requirements.  

It’s academics, for the body, best learned through repetition.    

Don’t be hard on yourself or judge technique off of early attempts.  

A lot of common gym exercises lack rotation.  I’m by no means a rotational training junky, but it is part of human movement and adding in a little rotation training can provide tremendous improvements in movement IQ.  

Lunges, squats, kettlebell swings, over head pressing, push ups and vertical pulling exercises such as pull ups and chin ups are all great exercises, but they lack rotation. 

Exercises like the Scorpion move the entire body through a unique range of motion, challenging the core, hips and shoulders.

Clearly, I am a fan.

If you have any interest in exploring ground based movement, I highly suggest investing a few dollars into Animal Flow.  Animal Flow is the best ground based movement system offered on the internet. 

 

 

Cheers to you, 

Kyle 

A Giant List of Effective Core Exercises| Part 1

Core Training

Direct core training is an essential part of any workout program. 

The fitness industry gets into highschool level fights over whether direct core training necessary, but since I believe in training the entire body…

…. core training is a must.  

Boom. 

In a way, if your core sucks, you suck.

A strong core protects the spine and serves as a conduit for force transmission between the upper and lower body.  

Ground reaction forces travel from the feet, up through the mid-section and out through body tips of the fingers.

Highly controversial fitness trainer Uncle David Weck taught me that.  

If the muscles that wrap around the torso are weak or under-performing, energy leaks and both performance and function can suffer.  

A strong bodies has a strong core.

A balanced, comprehensive approach to core focused training will calbrate the body to properly absorb force and produce force in all planes of movement.

This is a giant list, so let’s not waste any more time.  

Here are 15 different core based exercises worth slipping into your next workout…  

1.  Anti-Extension Roll Outs (Ab Wheel Roll Outs) 

For $15 on Amazon, you can purchase an Ab Wheel Roller.  Ab Wheel Roll Outs are anti-extension core exercise, great for building not only core strength but core endurance.  

In a tall kneeling position, slowly roll out way from the knees. 

During this rollout motion, cue your hips to fall outward at the same pace as the upper body. 

Roll as far out as you can control.  If the lower back caves, you’ve gone to far.  

Pull yourself back in using your mid-section, lats and pec muscles (gripping the handles hard). 

During the most difficult portion of the roll-out,  “hollow” out the mid-section. 

The hollow body position tucks the ribs down while the navel curls toward the ribs.  The result is a curved body shape or the “hollow” body.  

 

2.  Turkish Get-Ups 

As far as productivity and global training effect, Turkish Get Ups (TGUs) are hard to beat. 

Turkish Get Ups are a total body exercise. 

The goal of the Turkish Get Up is to transition from a lying position (supine) to a standing position, reverse the order and return back to the original lying position.

Controlling the weight during the up-down sequence is fatiguing not only for the core but for the loaded shoulder as well. 

Turkish Get Ups are best performed with kettlebells or dumbbells, though nearly any object of weight can be substituted.  I’ve used sandbags, liquid filled milk cartons, barbells, weight vests, shoes, and weight plates to name a few.  

Turkish Get Ups are best learned by isolating and practicing each segment.  

Stabilizing the weight overhead is can be draining for the stabilizing muscles of the shoulder.  However, the time spent in this over-chest/over-head position is fantastic for building shoulder stability, which can help with injury mitigation and performance.  

Standing up and laying back down equals one rep.

Sidenote:  I’ve used Turkish Get Ups as my “workout of the day” for years.  I set a timer (10, 15, 20 minutes) and alternate sides until the timer sounds. 

I use a variety of weights during this time, work several repetitions in a row without putting the weight down or mix up the way I stand up and lay back down for variation (squat, lunge, etc).  I’ve added a simple press at each of the 7 steps, performed kettlebell swings cleans and snatches at the halfway point (standing position).

3.  Dragon Flags

Iconic martial artist and movie star Bruce Lee made Dragon Flags famous.

 

Dragon Flags (and variations) are one of my favorite core exercises. 

Why?  Because they’re hard as hell!  

Dragon Flags require a tremendous amount of effort and total body tension.  

Ly on your back, grab onto a bench, squat rack, heavy sandbag or any other immovable object with the hands positioned above the head. 

Raise the feet up to the ceiling.  Making the body as straight as possible from ankles to shoulders, begin lowering to the floor.

SLOW IT DOWN, resist gravity’s pull.

Working the descent of the dragon flag is known as the “eccentric”.  For beginners, only focusing on quality eccentrics is just fine.  

If you’re feeling strong, Advanced Trainees can reverse the eccentric and ascend back to the top. 

Do not lose the straight line from head to toe.

After listening to Gymnastics Bodies founder Coach Christopher Sommer’s podcasts with Tim Ferriss, I dropped Dragon Flags into my workouts as a mainstay core conditioning exercise.  

You can find smart dragon flag exercise regressions and progressions from Global Bodyweight Training.  

4.  Dynamic Plank Variations 

Planks are a fundamental static core drill and a position worth exploring. 

The video demonstrates rotational side planks.  

I use these (and many other plank variations) frequently. 

Reps, sets and time to hold each plank exercise is a highly debated topic. 

If you can comfortably hold a plank for 90-120 seconds without strain, you’re likely wasting your time and the return on effort has diminished. 

Move on to more challenging core work. 

4. Crawling

Crawling is a critical component for early childhood physical development, but also effective for building strength and conditioning in the gym.   

The more “adult” we become, the more we move away from activities we engaged in as kids.  

This is de-evolution.  It’s not good.  

You either use it, or you lose it.  

And as adults, we tend to move less and less with age, and if we do move, it’s generally isolated to linear walking or machine-based cardio.   

Adults need to revisit moving like they did when they were kids.  

Get on the floor and crawl.  

5.  Lizard Crawl 

The Lizard Crawl is an advanced crawling pattern and probably the king of all ground-based crawling variations.  

Ground-based conditioning is bodyweight training with no equipment needed.  

6.  Offset/Asymmetric Pressing and Holds 

Grab a dowel, barbell or a stronger broomstick. 

Dangle an object (with a handle) like a kettlebell or wrap a resistance band on one end. 

Now, press or hold that dowel without changing body position or allow the object to slip off.  Confused?  Me too.  Watch the video above and it will all make more sense.

Objects we encounter in life are rarely perfectly balanced. 

Weight is often distributed unevenly, which means we have to adapt to awkward loads, recalibrate on the fly and push on.  

7.  One Arm Push Ups 

A lesson in indirect core training, one arm push-ups will challenge the muscles of the midsection better than 95% of core based exercises. 

One-arm push-ups train single arm pressing strength like few other exercises.  

Global Bodyweight Training does a great job laying out exercise progressions leading to the one arm push up.

8.  L-Sits (all variations)

L-Sits are a beginner exercise in the gymnastics training realm. 

Very humbling to think about it with that perspective, since L-Sits are a tough ass exercise.  

Creating an “L” between your upper body and lower body (at the hips) extremely taxing for the hip flexors and lower abdominal muscles.  

Starting out, you’ll have to dial back the duration of your L-Sit efforts to 5-10 seconds of work, with plenty of rest between each effort.   

In time, the duration of the hold will increase as your body adapts to the demands.

Of all of the basic gymnastics postures, I have found L-Sits to be an absolute game-changer for building core strength. 

Including L-Sits in my workouts, 2-3 times per week has increased my hold duration time from a few mediocre sets of 10-15 seconds to 30+ seconds with legs moving above parallel.  

9.  Arch Body Holds 

Lay on the floor face down, arms and legs stretched out straight above/below. 

Lift the upper body and lower body at the same time, arching your back toward your butt.

Hold this Superman-like position for 5-10 seconds and release back to the floor. 

Repeat for repetitions.  

Progress Arch Body Holds by increasing the time of the hold.  

10.  Hollow Body Variations (rocking and static holds) 

Hollow body holds (progressing into rocking) conditioning the entire front side of the body, from fingertips to toe tips.

The quads, diaphragm, abdominals, hip flexors all get some love during hollow body training.

11.  Toes to Bar

Toes to Bar improves core strength, midline endurance while improving grip, shoulder health and back performance. 

Prolonged hanging from a bar, branch or anything overhead is therapeutic for the upper body.  

There are few different variations of the Toes to Bar exercise, kipping (ballistic) or strict.  

12.  Bridging 

Bridging is can help offset the modern-day desk warrior posture.  

Following the lead-up bridge positions and working shoulder and mid-back mobility, hip flexor flexibility and glute strength can inch you closer to a full bridge.

I’d also suggest training active mobility.  

MyDailyMobility is a follow-along mobility program with updated workouts every week.  Taking the time to train mobility will bulletproof joints against injury and increase performance. 

Once you’re able to hold a static high bridge for 45-60 seconds, start exploring adding the rotational piece into the bridge movement.  

13.  Dynamic High Plank Exercises (pull-throughs, push-pull) 

14.  Landmine Grapplers

The landmine trainer provides the opportunity to train many angled exercises and rotational exercises not possible without the pivoting sleeve.  

If you’ve got access to a barbell and a few weight plates, you can start training landmine exercises right away.  

Wrapping an old towel around one end of the barbell can protect your walls from damage.  Or, several fitness companies have manufactured inexpensive landmine trainers well worth the money in my opinion.

👇 How to perform a landmine grappler 👇

Arc (ascend) the barbell up and through the midline of the body.  

Once the barbell passes through the midline, it will begin to arc (descend) down to the same start position on the opposite side of the body.  

The challenge at this point in the movement is decelerating the barbell quickly.  

Landmine grapplers are fantastic for training rotational force production and absorption.  

During a work set, you quickly toggling the switch between creating force and absorbing it.  

Landmine grapplers have great carryover to athletics and daily living.  

Plus most workout programs are deficient when it comes to rotational training.

Landmine grapplers check ✔️  the box. 

Use moderate weight to start.

The weight of the barbell may be enough to elicit a training effect to start.  Add weight slowly as you gain efficiency and strength.

Sets and reps will vary, but 3-5 sets of 6-10 reps per side is a good start.  

It really depends on the weight you’re using.  

Lighter weight = explosive movement and more reps.

Heavier weight = grinding movement and fewer reps.

15.  Slosh Pipe Exercises

The water inside of the pipe is unpredictable and free moving. 

Tilt the slosh pipe an inch below level, the water begins to run, the balance of the pipe changes and your body must react to this change. 

There’s very little relaxation time during a set of slosh pipe exercises since the water is never completely balanced inside the pipe. 

The big issue with slosh pipe training is the size of the slosh pipe.  It needs to be quite long, which isn’t always feasible while training indoors.  

For the home gym, a water-filled slosh training bag is a great alternative.

Whewwwww!

Want to see more core exercises?  

Check out Part II and Part III of this series:

Workout Finisher: Kettlebell Swings and Burpees

Motion

Workout finishers (also known as metabolic finishers or conditioning finishers) are a short burst series of exercises at the end of a workout designed to complement strength based training.  

A workout finisher can be a single exercise, like a burpee, or a series of exercises strung together (squat, push up, pull up, etc).  Finishers typically take 1-10 minutes to complete, and can be organized into intervals or metabolic resistance training (think thrusters).  

A tough finisher will burn extra calories, boost cardio and work capacity while increasing the fat burning potential of the days workout.  

These days, I mainly string together several different exercises, using a variety of movement patterns and equipment.  From time to time, I’ll schedule a single exercise finisher, but it’s rare.  Burpees are a great exercise to use if you’re only going to do choose one.

Mixing Kettlebell Swings and Burpees

This post is all about one of the toughest workout finishers…

The word “burpee” makes me cringe. Burpees are a brutally effective exercise and I rarely program burpees into my own training simply because they are hard.

I shouldn’t admit that.

Burpees jack up your heart rate fast.  Few other bodyweight exercises compare to burpees for total body conditioning.  Burpees, though simplistic, are extremely functional.  Transitioning up from a low ground position to a standing position happens in sports all of time.  Maybe not for high reps like we program in a workout, but it happens.  

How do you make the burpee experience harder? Add in some kettlebell swings. 

This kettlebell swing and burpee workout finisher is brutal.  Back when my equipment arsenal consisted of 3 kettlebells, I gave the kettlebell swing/burpee finisher a go.

The combination fit the equipment and space I had available perfectly.   

I stopped twice on my first attempt. Not for extended periods, but long enough to consider throwing in the towel.  It’s hard to remember my finishing time, but I think it was less than 8 minutes.

I do remember the fatigue however, it was hard to gather myself.  I ate a pile of food that night and the following morning and the afterburn effect was potent.  

So I share this workout finisher with you. Keep it in your back pocket on the days where you’ve completed your skill work and strength training and still high on motivation.

Equipment needed… 

You’ll need one kettlebell and some space to for burpees. Ideally the burpees will include a squat jump each time (aka: full burpees), so take into account overhead clearance. Choose a kettlebell you can swing for 15-20 repetitions comfortably. It will be sub-maximal weight for the swings.

I recommend most males to swing a 24kg or a 28kg kettlebell and females to swing a 20kg or a 24 kg kettlebell.

Of course, you can swing whatever size kettlebell you want, the recommendations are just generalized suggestions.  A heavier or lighter kettlebell may be chosen based on your fitness level and experience with swings under extreme fatigue.

By design, this workout finisher has 100 kettlebell swings and 55 burpees.

Structure:

10 KB Swings + 1 Burpee
10 KB Swings + 2 Burpees
10 KB Swings + 3 Burpees
10 KB Swings + 4 Burpees
10 KB Swings + 5 Burpees
10 KB Swings + 6 Burpees
10 KB Swings + 7 Burpees
10 KB Swings + 8 Burpees
10 KB Swings + 9 Burpees
10 KB Swings + 10 Burpees

The kettlebell swing reps remain fixed at 10, while the burpees increase by 1 rep each round. When you finish the 10th burpee on the last round, you’re done.

When you’re doing this workout finisher, it’s easy to lose track of what round you’re on.  I’ve performed several rounds twice by mistake.

Modification and Variations

Decrease Difficulty

There are a ton of options to reduce the stress of this workout finisher, here some examples:

Decrease kettlebell swings to 5 reps each round
Swing lighter kettlebell (keep reps at 10)
Burpee with no jump (removing the jump makes burpees easier)
Burpee with no push up and no jump (again, much easier)

Don’t forget… take rest if you need it.  Resting is a simple way to decrease the difficulty of this workout finisher.  The goal should be to push through each round without rest, but if you need it and technique depends on it, take it.

Increase Difficulty

Careful here.  Having completed this workout finisher periodically over the years, I know how brutal it can be.

Before trying to make this harder, set a target finish time finish of 6 minutes or less. Anything over 6 minutes and there is no reason to make it harder.  You’ve got progress to make before increasing the difficulty.

If you finish in less than 6 minutes, consider sizing up the weight of the kettlebell or adding an extra round where you’ll complete 11 burpees in the final effort.

I don’t foresee a lot of people needing more intensity, but there are always options to do so.

Variations to the original…

Smaller Cycles w/ rest periods

Keep kettlebell swings at 10 reps but stop at 5 reps of burpees.

Round 1:  10 Kettlebell Swings + 1 Burpee

Round 2:  10 Kettlebell Swings + 2 Burpees

Round 3:  10 Kettlebell Swings + 3 Burpees

Round 4:  10 Kettlebell Swings + 4 Burpees

Round 5:  10 Kettlebell Swings + 5 Burpees

Above is an example of one round.  

Rest for 90sec-120sec after this round before starting the next round.  Complete anywhere from 2-5 rounds total.  This decrease the working time in half and give you a chance to rest before going again.  

Break up the Burpees into separate movements

Instead of performing a full burpee with a push up and squat jump, break it up.  Now you’ll be performing like so:

Round 1:  10 Kettlebell Swings + 1 Push Ups + 1 Squats
Round 2:  10 Kettlebell Swings + 2 Push Ups + 2 Squats
Round 3:  10 Kettlebell Swings + 3 Push Ups + 3 Squats

And so on…

Flip-Flop Swing and Burpee Reps

Switch around the kettlebell swing and burpee reps.  

Round 1:  1 Kettlebell Swing + 10 Burpees
Round 2:  2 Kettlebell Swings + 10 Burpees
Round 3:  3 Kettlebell Swings + 10 Burpees

And so on…

 

The afterburn effect of this workout finisher is HUGE.  If you’re pushing your boundaries, you’ll feel it for hours post-workout.  Personally, I like to position something like this after a strength training session where I know the next day is a rest day.  

Workout finishers are great for adding in a little work capacity and increasing the fat loss potential of a workout.  

Give this a try and let me know how you did. 

 

Cheers, 

Kyle 

The Many Ways to Use Animal Flow in Workouts

Animal Flow, bodyweight training, Motion

Scorpion

“Hmmm… Animal Flow looks a bit moving yoga. Then again, it also looks a bit like Capoeira. Well, maybe not. Maybe it looks like gymnastics. Yes, definitely gymnastics. Wait… there’s another yoga exercise, now it looks like yoga again.”

These are exact thoughts I had watching Mike Fitch demonstrating a movement flow several years ago.


Watching Mike flow seamlessly around the empty room captivated me. Even to the untrained eye, it’s unmistakable when you see someone who has complete dominance (aka control) over their body. When you see it, you know it.

I crashed head first into Ido Portal Method and Animal Flow at about the same time. Which makes sense now since they are both rooted deeply in bodyweight based movement. 

At the time, Ido Portal was growing at breakneck speed, but he had not (and still hasn’t) packaged his movement system into a product. Animal Flow did have a product, which it has now updated into Animal Flow 2.0.

Crawling patterns and primal movement were gaining traction as validated tactics to reset one’s body, improve strength, stability, core integration, body controls, yadda yadda yadda. In reflection, it makes sense Animal Flow caught my eye because Traveling Forms (Ape, Beast, Crab) are crawling locomotion patterns. For branding purposes, Animal Flow refers to these three basic forms as “animal-like” exercises which they are, but they are also crawling patterns.

Piggybacking the opening paragraph of this blog post, the most important point I could make about integrating Animal Flow into your workouts is this: Shape, mold and make it function any way that suits you.

Animal Flow is a hybrid training system constructed from many other movement disciplines, therefore it can serve you any way you need it to.

Cardio conditioning? Move fast, aggressive, lots of transitions, soft but quick floor contacts.

Recovery? Full range of motion, move slow, controlled, breathe deep, hold positions, find the stretch.

Pre-Workout Warm Up? Move through a full range of motion, activate hard at end range looking for expanded range, build the tempo up from slow to fast.

Animal Flow as the workout? Leverage lots of different tempos, explore many positions, make shapes, breathe, bring the heart rate up, lower it back down, improvise, etc.

Ground-based movement can serve an infinite number of purposes. How do you want it to serve your needs? That’s what I’d like you to keep in mind as you read through the rest of this article.

The purpose of this article is two-fold:

1) Share Animal Flow movement tactics with people who aren’t currently familiar.

2) Expand the application of Animal Flow exercises.

In we go…

I won’t pretend like it was love at first sight.

It took me a while to jump into Animal Flow. I was already working yoga steadily on non-workout days. Days when my body needed a rest but craved a sweat, range of motion, slow tempo and breath work. You know, the calming effect yoga is famous for.

Once I finally committed to mixing in Traveling Forms more seriously, I could immediately feel the difference. I felt more connected from my top half through my core to my bottom half. Shoulders opened up and felt more stable. General body awareness in space and control improved also. 

Stepping away from lifting is a major reason my body “opened up” and felt more fluid and connected. Pressing pause on lifting for several days if not several weeks (even months) is something that changed my entire perspective on daily physical activity. I recommend anyone who’s been a die-hard lifter to remove yourself from weight training for an extended period of time. Don’t stop exercising during this time, rather, seek out alternatives.

Animal Flow is a perfect place to start and explore.

Using Animal Flow exercises for Pre-Workout Warm-Up

Initially, I started by using Traveling Forms during my warm-up. Here is how I structured everything…

Pre-Workout Warm-Up (15-20 minutes)
Foam Roll + Thoracic Mobility Peanut Drills
Dynamic Stretching
Activation (using mini bands, wall slides, etc)
Animal Flow Traveling Forms (and maybe some jump rope)
The Workout

Yes, I still foam roll.  

After working through more traditional strength and conditioning stretches, activation and mobility, I’d start crawling for 3-8 minutes, sometimes followed by jumping rope, sometimes not.

In the beginning, 3 minutes of crawling patterns seemed daunting. After a month or so, I was crawling without rest for 8-10 minutes. Challenging? Hell yes, but the body acclimates quickly with consistent practice.

This pre-workout routine provided enough time to explore each of the three Traveling Forms in isolation. Isolating new exercises has always been my strategy. Isolating an exercise allows me to focus on the mechanics of the movement. 

Beast

Favoritism and familiarity lead me to practice Beast and Crab first. Beast is a prone crawling pattern (chest to the floor) and Crab is a supine crawling pattern (chest to the ceiling). Beast and Crab are essentially opposites, and therefore complement each other very well. The difference in body position changes the stress on the core and arms, front, back, and side of the body. Each movement also challenges active mobility differently.

Currently, my home gym allows for 12 feet of crawling in any one direction. Working with my training space, I would crawl 12 feet forward, reverse it and crawl 12 feet back. The first couple of workouts I programmed low volume and a much slower tempo crawl.

Beast – Crawl down and back 5 times (120 ft of crawling)
Crab – Crawl down and back 5 times (120 ft of crawling)

Start Workout.

From here, I ramped it up pretty quickly. I get antsy.

Combine Beast and Crab together, crawling down and back 6 times each without rest. This will take about 5-6 minutes to complete with a steady tempo.

Once I started to explore and understand Animal Flow Switches, I integrated them into my little Beast/Crab crawling medley…

Forward Beast + Under-Switch + Reverse Crab

Forward Crab + Under-Switch + Reverse Beast

Start Workout.

Rinse and repeat for time. This combination is simple and effective. Crawl down forward, switch, come back in reverse.

Next, I played around with longer duration for each Traveling Form, ramping it up to 1-minute per exercise before switching to the next…

Cycle 1-Minute per exercise of:
1-minute Beast
1-minute Crab
1-minute Beast
1-minute Crab

Start Workout.

… And so on.

I recommend working these patterns for as long as you like. Don’t overthink it. The risk of overdoing crawling is almost non-existent. Of course, if your plan is resistance training afterward, leave something in the tank for the training session.

Eventually, I introduced Lateral Traveling Ape to the pre-workout routine. Lateral Traveling Ape was my first real exposure to side-to-side locomotion. I struggled. What my mind’s eye thought I was doing was not what the playback on my iPhone camera showed. My technique was brutal. But the pattern was completely foreign.

I practiced Lateral Traveling Ape more incrementally than Beast or Crab, starting with two reps in one direction, two reps back to where I started. Rest and repeat. A smooth flowing Lateral Traveling Ape did not come easily for me.

Fast forward to current day, I’ll rip out pre-workout Traveling Forms almost in any structure I like. Lately, a medley I’ve been enjoying has been:

Cycle 8 minutes of:
Lateral Traveling Ape 16 ft
Switch
Beast Crawl 16 ft
Switch
Crab Crawl 16 ft

Start Workout.

Cycle through each of the 3 Traveling Forms for 8 minutes without rest. You’ll never feel more ready for a workout as you will after this effective little medley.

The badass thing about Animal Flow exercises is that your body will learn the mechanics quickly with diligent practice. Lateral Traveling Ape went from being an exercise I avoided to one of my favorites.

Personally, I think there are a lot of people dabbling with crawling patterns, which is great, but not including enough volume to see desired results. I’m not implying you’ve got crawl for a .5 mile every workout, but if you really want to get benefit from crawling patterns, play around with increasing the volume (without bending on technique).

A Tool for Recovery…

I love many aspects of yoga and typically feel great afterward, but I don’t always enjoy how stationary yoga is. Yoga sessions can feel rather restricting. Stay on the mat, you must never part with your mat.

Animal Flow takes features of yoga and transforms it into a dynamic practice. Essentially, you can move around the room until you’re ready to hold a pose or position.

Transitioning into an animal-like crawl to relocate or continue switching body positions to find the next hold.

Combining movement with elements of yoga creates a comprehensive training session pack with benefits from each.  Here is a simple recovery workout…

Lateral Traveling Ape x10 yards
Beast Crawl x10 yards
Downward Dog x 5 long breaths
Reverse Beast x10 yards
Downward Dog x 5 long breaths
Crab Crawl x 10 yards
Table-Top x 5 long breaths
Reverse Crab Crawl x10 yards
Crab with Reach x3 each side
*** Repeat the cycle for time or rounds***

This simple recovery workout seamlessly fuses yoga with Animal Flow. I’ve worked sequences like this for 20-30 minutes and felt absolutely fantastic afterward.

Or, give this more comprehensive recovery session a try, which includes drills from Kinstretch and Animal Flow.

Start with some basic Kinstretch drills to nourish the joints, finishing with some dynamic Animal Flow exercises to further open up and re-educate the body to cross-crawling patterns, reaching and positional switches.

Kinstretch:
Hip CAR’s x5 each leg
Spinal CAR’s x3
Shoulder CAR’s x5 each arm

… Followed by…

Animal Flow:
Beast Crawl x 10 yards
Reverse Beast Crawl x 10 yards
Crab Crawl x 10 yards
Reverse Crab Crawl x 10 yards
Lateral Traveling Ape x 10 yards
Crab with Reach x 5 each side
Slow Under-Switch x 5 each side
Scorpion Switch x 3 each
Slow Side Kick-Throughs x 3 each side
*** Repeat for 3-4 rounds ***

*** Sidenote: If you aren’t familiar with Kinstretch, check it out. It will change your life.

This will take 30 minutes of your time (or less). Move slowly through each of these exercises in descending order (top to bottom). Breathe deep with control, owning each movement.

This workout has a boatload of natural joint mobility and muscle activation work in it. Crab with Reach alone is a million dollar movement. If you’re activating extending the hips and reaching hard in the high position of each Scorpion Switch, there is likely to be some soreness the next day.

A gentle recovery workout like this helps to open up the joints, turn on important muscles, challenge multi-planar core stability and while getting a sweat without the beaten down feeling.

It might seem off-topic to list sweating as a benefit of a recovery workout, but considering the skin is the largest organ of the human body and sweating helps eliminate toxins from the body, support proper immune function and fight out toxin-related diseases.

Animal Flow and Kettlebells for Cardio

Virtually any exercise or series of exercises can be adjusted to create a cardio training effect.

Limiting rest, increasing the tempo and exercise complexity are all fantastic ways to further tax the cardiovascular system.

The recipe is simple: global bodyweight movements recruit more muscles plus higher intensity tempo with little or no rest in between elevates heart rate and respiration. Across time and with enough intensity, the body will head straight into oxygen debt. Huffing and puffing begin.

Ground-based movements are a total body experience. Combining various Traveling Forms (ape, beast, crab, lizard crawl variations, etc) and Switches creates a potent multi-planar training effect. 

Kick-Throughs…
Kick-Throughs are an excellent ground-based cardio exercise. Kick-Throughs, similar to any other Animal Flow exercise, can be scaled to suit any skill or fitness level. The explosive nature of faster tempo Kick-Through’s makes them ideal for cardio.

There are two primary variations: Forward and Side Kick-Throughs.

Many people will find Side Kick-Throughs to be a great entry into higher tempo ground-based movement.

Side Kick-Throughs how-to:
• Start in the quadruped position (static Beast), hands and feet on the floor, knees hovering an inch above the floor.
• Lift and slide one leg underneath your body as you pivot on the supporting foot.
• Reach with the sliding leg and open up the chest.
• Return to the quadruped position and perform the same action on the opposite side.

Gradually increase the speed of the kick-through to the point where technique remains intact but on the verge of “out of control”. 15-20 repetitions per side of Side Kick-Throughs will get the heart rate going. Another measurement of work is time. Anywhere from 30-45 seconds of exertion is a great place to start.

Kick-Throughs pair very well with kettlebells, as you’ll see below.

Select two kettlebell exercises and one variation of kick-throughs. Here are two great examples.

Workout A
Kettlebell Swings x8-10
Side Kick-Throughs x8 each side
Kettlebell Overhead Press x8 each arm
*Repeat for 6-8 rounds, rest for 45-70 seconds between each round.

Or…

Workout B
Kettlebell Gorilla Row x8 each arm
Forward Kick-Throughs x5 each side
Kettlebell Deadlift x10
*Repeat for 6-8 rounds, rest for 45-70 seconds between each round.

Or…

Mix and Match: Alternate Workout A and Workout B
Round 1: Workout A
Rest 60 seconds
Round 2: Workout B
Rest 60 seconds
Round 3: Workout A
Rest 60 seconds
Round 4: Workout B
*** Repeat for 8 rounds ***

Each round you’re performing 3 completely different exercises, using the same tool (kettlebells). If you’re tight on space, limited on equipment or looking to keep training simple and effective, this is a fantastic option.

Improvised Workouts Ground Based Conditioning Plus Animal Flow…

This is my favorite part of this article.

Animal Flow is a flexible movement discipline that can serve as little or big of a role in your training as you need to. In this section, I’ll talk about using Animal Flow as the workout, not just part of the workout.

Practicing many of the Animal Flow elements in isolation leads to stringing together longer pre-planned sequences, which eventually leads to the total improvisation of a workout or freestyle. This is the “flow” part of Animal Flow.

Flowing between various exercises for several minutes changed the game for me. It’s liberating to move around an open space without having a plan, just an understanding of knowing you can move in and out of many different positions, making shapes, increasing tempo, slowing tempo, etc. You’re in control of the session, your mind-body connection is communicating the way it was designed.

Very poetic.

Improvised flow is the highest form of training. It’s essentially movement play and exploration. I touched on this in my popular Ido Portal Method post.

I have no recommendations for improvised workouts, as they are improvised.  You make it up as you go.  Take what you know about Animal Flow: locomotion patterns, switches, transitions, etc… and build a sequence.  

There is no wrong way to flow, just start moving.  

Workouts like this can last as long as you’d like. I’ve improvised for 20-30 minutes, increasing the speed of movement sporadically throughout the session but constantly moving and changing positions.

Closing Personal Commentary…

Equipment free, ground-based conditioning has expanded my conditioning in incredible ways. I am a huge advocate of rowing ergs, airbikes, skiergs and the like, but conditioning on an open floor is entirely different than machine-based conditioning.

I’m not anti-machine.

I still use my Assault Bike and Concept2 Rowing Erg 2-3 times per week. Not for extended periods, but long enough to matter.

Taking a break from machine-based cardio will make you realize how mindless it is. I’m not saying it’s easy. It’s difficult but mindless. The gears and levers of a cardio machine move through a fixed pattern/range of motion. How hard you push yourself on the machine is entirely up to you. It’s a mind game. It’s willpower.

The amount of energy required to crawl, bend, twist, lunge, reach, roll, sprawl, rotate, squat, press around an open floor intensely for an extended period of time is mind-blowing.  Especially if you are new to it.

—>  More details about Animal Flow 2.0

 

 

Cheers, 

Kyle

F.M.L. Burpee Workouts| 200 Reps in 20 Minutes (or less)

Motion, Workouts

Some of the toughest workouts I’ve ever tested involve fewer exercises and the least amount of complexity.  

One might think it would be the other way around, but it hasn’t been my experience.  

Simple… and brutal.  

Yesterday’s workout involved only one exercise and a simple goal.

[If you’ve read other posts on this blog, I am rarely an advocate for extremely high volume training, much less sky-high volume using only one exercise.  Overdone, I feel it opens the door to unnecessary injuries while leaving out a lot of really great movements which creates a more integrated total body training session.]

Here’s the workout…

Workout Structure

Exercise:  Full Burpees

Repetitions:  200 

Time:  20-minute time limit

Discussion…

Exercise

The guidelines for this workout is simple: each repetition must be a FULL BURPEE.  

What classifies as a full burpee?  

  1. Modified Squat
  2. Sprawl
  3. Push-Up (chest to floor)
  4. Jump Squat (aim for a consistent 8-12 inch of height per jump)
  5. Rinse and repeat…

Simple enough, right?

Full burpees.

Like any exercise, burpees have many variations.  So if you’re a gamer and want to take this workout for a test-drive but are inexperienced or not suited for full burpees, make sure you check out the alternatives to full burpees (which I will write about in another article).

There are plenty of burpee variations for EVERYONE.

Repetitions

200 burpees is A LOT of up and down, I am aware of this.  

However, this is the structure of the workout, so…

… get them done.  

200 burpees in 20 minutes assume a 10 burpee per minute pace.  Inside of this workout, you’ll find surges in energy where you may complete 20 reps in a row, followed by a measly 3-5 reps.  Reps are reps.  

If 200 reps are out of the question, adjust the rep/time structure.

Keep in mind, reps can be adjusted easily.  

If you must decrease the reps, I suggest staying firm with the intensity of the time limit.  You’ve got a have something to motivate you to keep a brisk pace.  

Here are some options:

  • 150 burpees in 15 minutes or less
  • 100 burpees in 10 minutes or less
  • 50 burpees in 5 minutes or less

Each of these alternatives demands a 10 burpee per minute pace, at the minimum.

Another motivating workout option is to select target reps and complete as fast as possible.  Record the time, as this sets the personal best for the next workout.  

Broken down further:

  • 1 burpee every 6 seconds or…
  • 10 repetitions per minute 

If you have no prior experience with higher volume burpee workouts, start with one of the alternatives above.  

The “50 burpees in 5 minutes or less” option is a nice workout finisher (post-resistance training).

Time

Challenge yourself to finish as fast as possible.  

The relationship between the number of repetitions and the time with which I am asking you complete them is most of what makes this workout a beast.  

Don’t flirt with the time limit just because you have seconds to spare.  Attack it.  If you can finish in 15 minutes, do it.  

Advice:  Don’t “become a victim” to the fatigue.  This is different from “falling victim” to the fatigue.  “Becoming a victim” is essentially folding when times get tough.  And believe you me, if you’re pushing it, this workout is tough.  “Falling victim” is the moment when you know you’re cashed.  

This is a fine line and each of us will interpret this moment differently.

Most people have a hidden gear they can shift into to neutralize fatigue, whether they know it exists or not.    

Remain mentally aware.  Stay engaged with what your physical self and mental self is doing, because they influence each other greatly under physical stress.

Mentally, reject limiting thoughts.  

Fatigue gives people crazy thoughts during conditioning workouts.  Your thought pattern will attempt to negotiate more rest, maybe even trying to persuade you to quit.

Don’t.  Attack the workout.

That’s all folks…

If you’re up for it, leave me a comment and let me know how you did!

 

 

Cheers, 

Kyle