About 6 weeks ago, I wrote about "The Basics"; they were a list of foundational habits necessary to living the healthy and fit lifestyle that we're all chasing (not to mention getting you closer to those sweet abs you wanna show off at the beach next year).
Now that you've gotten those habits down (you're kidding yourself if you don't have them down), it's time to shift away from behavioral basics and towards specific, actionable fitness basics. Here's what I mean: everyone has lofty goals, important goals, goals that have significant personal meaning and profound impacts on their lives (having great abs really is that important), but today we're all brainwashed into thinking there are easy or quick ways of getting the things we need. Not so, my friends.
There's no app that can take the place of hard work, no shortcuts that'll replace good nutrition.
Here are the fitness basics you should have in your repertoire as a solid foundation towards meeting those goals you're working so hard for.
A Great Squat
The squat is a great showcase of hip mobility, core strength, and body awareness. It's probably the first thing you should master because it's the base of so many other movements. Better squat form leads to better mechanics in other movements which in turn leads to better results from workouts.
Strict Pull ups
The pull up is an amazing movement that combines raw strength and body control (and it's friggin' impressive too). The great thing about the pull up is that you can't do a pull up if you're not in great shape already (this makes it a great functional goal. Very rarely do you see a fat guy or girl doing a strict pull up (and if you do, chances are they're a larger sized strength athlete like a weightlifter or a football player).
Powerful Kettlebell Swings
Kettlebell swings show off the power of your hips, glutes, and hamstrings while also testing your core strength and your coordination. They're a great tool to build strength, conditioning, and explosiveness. If you've ever wondered why we do so many kettlebell swings, it's because we love the full body combo attack and the results you can get from them.
Now if only there was a way to test these movements in a short, accessible workout while also challenging your conditioning...hm....
Don't forget that you can take your "after" picture for the Fight Gone Paleo Challenge starting Friday October 19th! The last day to take photos will be Friday October 26th. The Fight Gone Paleo finals event will be Saturday November 3rd.
A. 5RM Deadlift
B. "The Baseline"
Complete the following as fast as possible -
30 KB swings (53/35, Russian)
20 push ups
10 pull ups
Posted by Armen.