If you want to lose fat and develop your muscles at
the same time, you need to use training techniques
that help you accomplish BOTH goals at once. That's
where THIS training style comes in...

You'll be performing a circuit of three different bodyweight exercises
that target different areas of the body and completely different movement
patterns. You'll be doing just 3 reps at a time on each exercise and
you'll be performing them NON-STOP for a block of 15 minutes.

This is an incredibly effective way to train for fat loss (if you saw my
email from a few days ago, I demonstrated this same workout style with
Dumbbell Bench Press, Chin-Ups and Squats).

You'll be using bodyweight movements that allow you to work with a
good amount of resistance (enough to actually have a muscle-building/
sparing training effect) and you'll doing them continuously, for a
cardiovascular training effect.

And because the movements are so completely different, targeting
different aspects of your body, while you're doing one, the other
muscles are basically resting.

This allows you to maintain a relatively high level of performance
all the way through the entire 15 minute block of time, cranking
up your metabolism very effectively.

The exercises I'm working with in the demo are the handstand push-up,
the chin-up and the towel-assisted pistol (one-legged squat).

This particular set of exercises focuses only on bodyweight movements.
You can absolutely sub in other exercises (bodyweight or otherwise), if
you're not able to perform any of these exercises. Just follow the
push/pull/squat pattern that I use with the three exercises and you'll be
good to go.

For example, you can also use a horizontal push like a variation of
the push-up instead of the handstand push-up. And you could use
inverted rows instead of chins.

If you're interested in learning more bodyweight movements that you
could insert into this routine, definitely check out my book "The Best
Bodyweight Exercises You've Never Heard Of"

Click here and you can test out five very effective sample exercises that
cover every major muscle group in your body.

Then you're just going to do continuous 3 rep sets of each exercise for
15 minutes. That's it! Very simple and very effective.


Exercise #1 - Push - Handstand Push- Up

This is one to do only if you're already familiar with the exercise. If you're
not, you can also do Pike Handstand Push-ups, where your feet on a
bench and your body is bent in a 90 degree pike position. This takes
resistance off the movement.

Here's what the Handstand Push-Up looks like (feet on wall version):

I have a short range of motion and wide hand placement on this exercise
due to shoulder issues that I have. I find even though this is basically a
partial movement, I get plenty of shoulder work from it.

Exercise #2 - Pull - Chin-Ups

These can be done pretty much anywhere. I'm using the cross-beam of
my cable cross-over unit because that's the easiest place in the scope of
this circuit for me to do them. Also, the thick beam gives some great
grip work.

Exercise #3 - Squat - Towel-Assisted Pistols

The Pistol is a great exercise. It's essentially a one-legged squat. In this
case, I'm gripping the ends of a towel to stabilize and balance during
the exercise, which helps on this kind of high-volume training.

You can balance and give some assistance with the arms when doing
the movement, making it more accessible to trainers who may not be
able to do a freestanding one-legged squat.

When doing this one, do 3 reps on each leg on each round (so a total
of 6 reps for your legs on each round). Then on the next round through,
start with the other leg, e.g. start with the left leg on the first round,
then start with the right leg on the second round, then alternate from there.

These are the exercises...and like I said, you can sub in any other
appropriate exercises within the circuit if you can't do any of these.

So if you're on a time-crunch and want a good, efficient fat-loss workout
that covers every major muscle group in your body AND you don't have
much equipment to work with, this is definitely a circuit technique you'll
want to try.

And, as I mentioned above, if you'd like to check out a GREAT resource
for new and unique bodyweight exercises, I've posted 5 sample
exercises directly from my book "The Best Bodyweight Exercises
You've Never Heard Of"

Enjoy!

Nick Nilsson
The "Mad Scientist of Muscle"



P.S. If you know anybody else who might benefit from this
information, feel free to forward this email to them!