Bodyweight TV Bodyweight Workouts Fat Loss

2 Simple Bodyweight Exercises For A Quick Fat Burning Workout

Written by shapeshifter

The sun was smiling on Quebec City today.  And although I had to spend a good chunk of my day indoors at the gym, I stopped on the way to do my own workout in the great outdoors.  But before I got started, I put aside a bit of time to film a really cool little fat loss workout.  It’s quick and simple.  So anyone can do it – anywhere and anytime.

As you’ll see, it starts with an old classic, “The Chair,” and then leads right into CST-style jump squats without rest.  I explain why in the video.

So that’s the workout.  I would suggest you start your session with a thorough joint mobility warm-up like Intu-Flow and that you finish with some form of dynamic stretching like Prasara Flow Yoga.

 

Recap

 

1 Round equals

  • 30-60 seconds of The Chair
  • 10 Jump Squats

Rest from 60 to 30 seconds between Rounds and complete 5 to 8 Rounds.

 

Motor Sophistication

 

Give it a try and let us know how it went.  But above all, don’t forget your homework.  How can you add motor sophistication to those two exercises?  Be creative.  Experiment.  And please share your findings with the rest of us here in the comments.

As you discover the wonderful world of Circular Strength Training, you’ll find that Sophistication of exercise is one of the most powerful tools we have in our arsenal for building lifelong wellness that is invigorating, efficient and effective.  In other words, don’t just do more – do better.

Facebook Comments

About the author

shapeshifter

26 Comments

  • Hi Adam,

    Great video! I love the fine touches in video editing, too – very nice quality flick.

    Those are two great exercises, and I couldn’t agree more that sophistication is one of the best ways to progress. If I were to increase the sophistication of a jump squat, I would add in an element of travel. Jump squatting forward, backward, and laterally would be a good start. From there, you could also add in an element of rotation, a jump squat with a simultaneous 90, 180, or 360 degree turn in either direction – landing back into a squat position. Then, you plug the two together, travel and rotation. Example, forward jump squat with 180 degree rotation – so you land facing the opposite direction in which you started.

    I love how there are infinite ways to increase sophistication – it never gets old or boring because it’s not about doing more work, or working longer/harder, it’s about better natural movement.

    Best regards,

    John Sifferman
    Forecasting the Fitness Industry: My Predictions For The Top 8 Coming Trends in Fitness

  • Hey John,

    Thanks for chiming in man! You’re pretty handy with a video camera. How about filming those great jumpsquat ideas for us? I bet everyone would love to see them in action.

    Cheers,
    Adam

  • As a strength coach at a school, I work a lot with teams. I do a lot of bodyweight stuff because a coach will give me 20 kids and 15 minutes to do something! I’ve actually done the wall sit/squat jump combination quite often and sometimes will incorporate a core exercise with it. The players will line up on a wall and pass a weight plate down the line and back from the chair position. I may have them go twist – twist back – pass plate.

    Obviously adding a plate is no longer ‘bodyweight’, but it does incorporate other movements. Do it alone if you’re not with anyone else or do it without holding a plate. Just another idea…

  • I have a lot of my clients raise the stability ball from side to side above their shoulder s while in the wall squat. Looking forward to adding the jump squat! They’ll love it. Thanks

  • Homework is done! Do the chair 30-60 sec – after that 5 – 10 jump squat (with last jump – directly to the chair) – chair again – and jump. 5 – … rounds with break between rounds. If you are near inner corner/more wall you can use jump squat as John Sifferman told above. “my legs are burning”

  • Yavor – Glad you liked it man!

    Coach Fonz – Good idea to make this more “team friendly”! I’m working with a big hockey camp this summer. I’ll have to remember that one.

    John – Knew I could count on you! Thanks man. Perfect.

    Kowalski – Hadn’t thought of that one. Makes a lot of sense.

    Kim – Let us know how it works out with the addition of the Jumpsquat.

    Henri – Great job. You’re ferocious going straight back into the chair!

  • I’m new to this site, but I’m really looking forward to incorporating these work outs! Thank you all for the tips and all the great ideas.

  • With the chair you can raise one leg at a time to make it tougher or altertnate legs raises in the alloted time for balance. John Sifferman {above} gave a very challenging solution for the jump squats.

  • When doing the wall squats raise your heels up off the graund for at least part of the 30 to 60 second duration.

    Also, try doing a one-legged wall squat for part of the 30/60 second time.

  • After tuition (great fun as always) I whizzed straight off
    to high school to the Governors’ meeting and truly managed to
    remain awake which was amazing after a day with allotment exercise and no afternoon snooze.

  • It’s a pity you don’t have a donate button! I’d without a doubt donate
    to this superb blog! I suppose for now i’ll settle for book-marking and adding your RSS feed to my Google account.
    I look forward to new updates and will share this website with my Facebook group.
    Chat soon!

  • As to wһy do Apple discharge this inf᧐rmation ߋn their site randomly?
    Well, I think itt can aⅼl Ƅe traced back to a specific infamous report Ьү the
    New York Тimes about thе number of foreign contractors Apple employs in the
    creation ⲟf their iPhone.

  • I’ve been exploring for a bit for any high-quality articles or blog posts on this sort of space .
    Exploring in Yahoo I ultimately stumbled upon this web
    site. Studying this information So i’m happy to show that I
    have an incredibly excellent uncanny feeling I found out exactly what I needed.
    I such a lot definitely will make certain to do not put out of
    your mind this website and give it a glance regularly.

  • What’s up everybody, here every person is sharing these kinds of know-how, thus
    it’s pleasant to read this blog, and I used to pay a quick visit this
    weblog everyday.

  • I was wondering if you ever thought of changing the structure of your
    website? Its very well written; I love what youve got to say.
    But maybe you could a little more in the way of content so people could connect with it better.
    Youve got an awful lot of text for only having one or 2 images.
    Maybe you could space it out better?

  • Hello there, I discovered y᧐ur blog ƅy means of Google
    at the same time as searching fⲟr a related subject, yⲟur site came up, it seemѕ gгeat.
    I havе bookmarked іt in my google bookmarks.

    Ηello thеre, siply tսrned into aware of your weblog
    tһrough Google,ɑnd found that it is really informative.
    Ι am gօing toо Ьe careful for brussels. Ӏ’ll aрpreciate shⲟuld
    yߋu coninue thiѕ in future. Many people mіght be benefited
    oout of yοur writing. Cheers!

  • Anschließend Werden die traumatische
    Entzündung, Chip Arten solcher Wundheilung weiterhin
    Gewebsneubildung im Allgemeinen obendrein
    Speziellen nach dem damaligen Wissensstand
    beschrieben : Bindegewebe, Phagozyten,
    Plasma- neben Riesenzellen, Fettgewebe,
    elastische Fasern, Gefäße neben Deckgewebe.

    Mit
    gleicher Ordnungsprinzip Herkunft die Prozesse
    dieser Wundheilung entsprechend Durchtrennung ebenso
    Verpflanzung dieser in den serösen Hüllen
    gelegenen Hohlorgane noch dazu einzelner Textilie
    (Haut, Sehnen, Knorpel, Knochen, ebenso wie
    Knochenmark, Nerven, Muskeln weiterhin Drüsen)
    – aufbauend auf Chip methodisch erarbeiteten
    eigenen Resultate – aus pathologischanatomischer
    auch weil klinischer Sichtweise dargestellt
    ebenso wie entscheidend erörtert.
    In Kap. 19 geht es um die „Die Transplantation
    von Haut laut Reverdin auch weil Thiersch“ (S. 400):
    » Der grösste Fortschritt in jener Praktischen
    Nutzbarmachung welcher Ueberpflanzung vollständig
    abgetrennter Theile wurde dank Chip seitens
    Jaques L. Reverdin eingeführte Epidermispfropfung,
    „greffe epidermique“, ins Leben
    gerufen … er trug in engem Zeitrahmen zur Aufklärung
    des hierbei zu erzielenden Heilungsvorganges
    bei, überdies ermöglichte damit Chip darauf
    aufgrund Thiersch eingeführte Erneuerung des
    Verfahrens dieser künstlichen Ueberhäutung.

  • I was recommended this web site by my cousin. I’m not sure whether this publish is written by him as nobody else recognize such specified approximately
    my trouble. You are incredible! Thanks!

Leave a Comment