If you have been training hard for any length of time, you probably have a list.
Sore ankles. Stiff knees. Achy hips. A lower back that never fully feels right. A shoulder that is always one bad rep away from a real problem.
And at some point, you just accepted it. That is the cost of training hard. That is just how your body feels now.
I had that list for years.
Then, about a year ago, I went to a week-long bodyweight/movement certification. There were no barbells, no kettlebells, just bodyweight-based training, for the whole week.
By day three, I noticed something.
The list was, for the most part, gone.
My ankles, knees, hips, and shoulders — felt GREAT!
And it hit me that a lot of what I had accepted as normal was not just wear and tear from training hard. It was also likely something like chronic inflammation from constant heavy loading. And I had been living in it so long I forgot what it felt like without it.
Now, don’t get me wrong. I am not saying drop the kettlebells. There are unique benefits of training with them that you can’t easily replicate elsewhere.
The point is that your body sometimes needs a different stimulus. And when you give it that, things calm down in ways you did not even realize they needed to.
Here is a sample workout from the system I have been using with clients ever since:
Project Bodyweight SHRED: Week 2 / Workout A
Part 1: Do as many reps as you can of each exercise in 50 seconds. Rest 15 seconds between exercises. Rest 60 seconds between rounds. Do four rounds total.
- BW Bulgarian Split Squats (25 sec per side)
- Alternating Spider Climbs
- Single Leg Deadlift (alternating legs)
- Double Burpee (two push-ups on every rep; elevate hands / modify burpees as needed)
Part 2: Do as many reps as you can of each exercise in 20 seconds. Rest 10 seconds between exercises. Do six rounds of the pair.
- Sit Outs (start with lower body – only variation; progress to opp hand/leg)
- Hollow Holds (pick the version that’s right for you)
(Full video demos for every exercise are included in the complete program.)
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That is the training style in Project Bodyweight Cubed, on sale this week only.
You get a full 12-week, progressive bodyweight-based program, full follow-along videos, and more.
If your body has been running that same list, check it out:
— Forest