WorkoutWarrior

In my opinion, the bodyweight squat, done for high repetitions, is one of the best conditioning exercises in existence. It requires almost no space, and simultaneously builds mobility, muscle mass, mental toughness, insane work capacity, and can translate over to many other daily and recreational athletic activities. It is no wonder it was favoured by old-time strongmen and combat sports athletes for generations! Getting started is easy, and squats can be added to your current training program OR as a standalone exercise strategy. Start slow. For untrained people, a single set of 10 per day is a great place to start. Treat each rep as an opportunity to practice the squat. Try to improve your technique and range of motion and after a few weeks of doing this daily, start to increase the repetitions little by little. For example, for 2 weeks, do 10 reps per day. After that do 15 reps per day for 2 more weeks. Then 20 reps per day for 2 weeks. Then add a set for a few weeks. From there, add another set and then start adding reps to your sets. I recommend working up to 3 sets of 50-100 daily. This only requires a few minutes to do. Once these become comfortable, I encourage you to try to challenge yourself a few times per month with a single high repetition set, where you try to beat your previous best! This was a single set of 525 reps.

JOIN THE COMMUNITY- community.kboges.com FREE PROGRAMS- kboges.com I wanted to share some basic principles that I have used personally, and as a trainer, to improve and maintain good body composition. Nutrition to optimize health is a very complicated subject and nutrient requirements vary from individual to individual due to genetic polymorphisms, personal disease risks, chronic health conditions, allergies, food intolerances, etc. That being said, this video just pertains to improving body composition. Principle 1- Eat real, minimally processed foods. These foods improve satiety, keep you full longer, and contain more nutrition than processed foods. Principle 2- Prioritize protein rich foods. Protein fills you up, keeps you full longer, and supports muscle growth Principle 3- Reduce meal frequency. By eating less frequently, you can save your daily calories for huge meals that fill you up. I rarely ever eat more than 2 meals a day, and if I need to lean out after vacation or the holidays or something, I will do a stretch of 1 meal a day to get lean quick. This allows me to eat as much as I want without exceeding my daily calorie budget. Practically, this usually just involves skipping breakfast, eating lunch and then eating dinner. I do enjoy a cheat meal or two a week, and this does not affect my long term body composition. Simple stuff and nothing groundbreaking, but done consistently for a long time, this has yielded excellent results in myself and many of my clients. It is not the only way, just a way that works for me without having to micromanage my diet, count calories, weigh my food, or finish my meals before I'm actually full.

JOIN THE COMMUNITY- community.kboges.com FREE PROGRAMS- kboges.com Visit Kboges.com for free training templates, consultations and more training information. Push ups are often thought of as a beginner exercise. I think when properly performed, they are one of the best upper body exercises. They are accessible, scalable, safe, and have countless variations available. Most people find them too easy because they cheat their reps.

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Build incredible leg endurance with this isometric exercise