I just tried this jump rope bodyweight workout, and I really loved it!

For those of you that have never used a jump rope for fitness, you really need to start.

Not only is it a really good cardio workout, but it’s good for feet movement, mental sharpness, hand-eye coordination and more.

For more information about jumping rope, check out this article!

I just got out the old jump rope again this morning and did a sweet 20 minute jump rope bodyweight workout.

It consisted of only 4 bodyweight exercises:

1. Jumping rope
2. Push ups
3. Weighted Russian twists
4. Body squats

I have been jumping rope for quite some time now, and am at that level where I can really vary how I jump rope!

The beginning is the most difficult, but it’s a skill which is really fun to learn.

Practice makes perfect, and pretty soon you’ll look like a young Mike Tyson with his rope!

20 Minute Jump Rope Bodyweight Workout

See also:

• 12 Minute Morning Blast Bodyweight Workout To Kick Start Your Day!
• Jump Rope Workout: How To Get Shredded Using A Jump Rope

Keep reading for this really simple and effective jump rope workout.

Like I said before, it’s just 4 bodyweight movements.

Easy and fun!

The Jump Rope Bodyweight Workout

Exercises: Jump rope, push ups, Russian twists and body squats.

Below I have put together quick instructional videos to make sure your form is correct.

Jump rope:

Push ups:

Body squats:

Russian twists:

The entire workout should take you no longer than 20 minutes.

What you’ll need: A jump rope, your bodyweight, enough floor space to fit the length of your body and to be able to swing a jump rope. If you have an exercise mat then you can use one, but it isn’t necessary.

What you’ll do: It’s 5 sets only. Each set is exactly same and consists of 2 and a half minutes jumping rope, 35 push ups, 50 Russian twists and 15 body squats. For Russian twists, I used a 10 pound weight which I held with my hands. If this is too much, then do it without any weight.

Take a 30 – 60 second rest in between sets, depending on your fitness level.

Conclusion

Incorporating a jump rope into a bodyweight workout is epic.

It’ll get you fit, in shape and it’s a skill which you can constantly improve. Meaning it’s good for your mind!

Cheers,
Richard

The post Jump Rope Bodyweight Workout That Actually Works appeared first on The Bald Brothers.

So you want to try and change up your daily routine a little and lead a healthier, happier and better life?

Sick of constantly feeling tired, a lack of energy or motivation and just plain and simply unhappy?

Then check out the 10 healthy habits of fit people I have put together today!

Now for some of you, these little changes could make all the difference. Often I speak with men who are completely unaware of how their daily habits are actually slowly destroying their health, one small step at a time.

A lot of guys just don’t know where to start or even how to start when it comes to living a healthy life.

I get it.

We don’t really ever get taught any of this stuff at school.

Nor did our college professors mention anything to do with everyday health.

And on top of it all, we witness most men before us going through life in a certain way which we think is normal. So we blindly follow down that path.

But it’s not always good thing!

We need to stop, take a step back and start changing our ways.

Bald Mens Head Shaver

The Bald Express Electric Head Shavers for Bald Men - The Bald Brothers - 5 in 1 Mens Cordless Grooming Kit | Magnetic Blade Easy Clean | USB Charge | Travel Case | Skull Shaver for Men

$29.99

Bald Mens Electric head shaver that gives you a head shaver in under 3 minutes.

Benefits:

• No nicks, cuts or bruises
• Shave head in under 3 minutes
• Re-use blade for up to 50 head shaves

Buy Now

05/09/2025 08:27 am GMT

10 Healthy Habits Of Fit People

Also see these related posts:

• How To Start An Exercise Routine: Why All Men Need One
• 5 Bodyweight Exercises For Men That Anyone Can Master
• The Bald Bible – The Ultimate Handbook For Men Struggling To Overcome Hair Loss

If you feel you could use a few easy tips on changing up your everyday way of life, then check out these simple tips you can implement every single day.

1. Get In A High Protein Breakfast

If you are a breakfast eater, then it’s time to get rid of the sugarcoated cereals and start putting some really healthy food into your body.

Most people never take in any protein with their breakfast, but it is actually really beneficial to do so.

There are a few benefits to eating a high protein breakfast, including:

• Reduces post-meal cravings later in the morning, so you won’t grab that unhealthy snack
• It can burn fat a lot easier
• High protein breakfasts can also cause you to gain less fat

Now a high protein breakfast doesn’t have to mean bacon and eggs everyday.

Foods such as plain Greek yoghurt, eggs, cottage cheese, seeds & nuts, overnight oats and healthy protein smoothies are a good place to start.

If you are rush in the mornings, then make sure to try out one of these 10 healthy protein smoothies. They can be put together in no time!

2. Drink Enough Water

I know of so many guys who just simply do not drink enough fluids.

Friends and family members who only ever pour themselves a glass of water when they are thirsty.

Studies show that drinking water can actually aide weight loss.

Not only should we have a glass of water before every meal, but it’s a good idea to get into the habit of having one or even two large glasses of water first thing in the morning.

Every single day when I wake up, the first thing I reach for is some water. I’ll have about half a litre before even going to the bathroom.

This helps to get your metabolism going, gives you energy and rehydrates your body. Remember, you have just gone about 8 hours without any liquids!

3. Do Your Workout

Even if it’s just a quick one, make sure to always set aside a bit of time for your workout.

And on days that you rest, take that time and just relax for 30 minutes!

We can all slice out 30 minutes a day to get a sweat on, that’s for sure.

If you aren’t sure as to how or even why to start a daily exercise routine, then check out this post. It’s great!

There’s no better way to start your day than with a workout. If possible, try get up early and tick off your daily workout routine.

Did you know that you don’t even need to go to a gym to actually get fit and in shape?

Check out these awesome related bodyweight workout articles:

• 5 Bodyweight Exercises For Men That Anyone Can Master
• 15 Minute Bodyweight Workout For Men That’ll Get You In Shape

4. Make A Healthy Lifestyle Permanent

There’s a common element amongst those who have achieved and maintained a high level of fitness and health for many years, and that common element is that none of them are focussed on short term, quick fixes.

Giving yourself six weeks to get that perfect beach bod, then letting go once summer ends isn’t the way to go.

Fit and healthy people don’t ever just diet for a month.

Or even train hard for a few weeks just to reach a certain goal before a certain time period.

They keep it consistent.

Week after week.

Month after month.

This is the key to everything.

Rather start small, and keep at it week in and week out.

Decide for yourself to make a fitness lifestyle your permanent lifestyle.

5. Walk More

Trying to walk as much as possible is another effective way to being healthy and fit.

If your situation allows for it, you should try walk to work and back as often as possible.

Or even to the grocery store.

As long as you can get in a few extra miles of walking a day.

Taking transport everywhere is just too easy. I get it. But getting in the habit of rather walking will really benefit you.

6. Follow The 80/20 Rule

A big myth surrounding people who live an extremely fit lifestyle is that they constantly only eat lean foods and exercise.

Studies show that most fit people follow the 80/20 rule.

By this they mean that 80% of the time they’ll follow a healthy diet, but then 20% of the time they’ll eat and drink whatever they want.

It’s a good idea to keep it balanced, otherwise too much of going in one direction will really become stagnant!

7. Training Season Is All Year Round

Don’t fall into the trap of only working out a few months year, then hibernating during the colder months.

Keep at your fitness schedule 12 months a year, no matter which holiday it is!

Even if you are away on vacation with your friends or family, try sticking to your workout schedule as much as possible.

As I said earlier, consistency is key.

8. Don’t Focus On Weight Loss

Ignore the weigh scale, and rather focus on your physical strength improvements.

Even if you are trying to get rid of some belly fat, it’s a good idea to rather focus on how you are improving on your workouts.

How your running times are getting lower.

How many more push ups you can do. And so on.

The bi-product of this will be a better physical shape for you.

9. Cook At Home As Much As Possible

Cooking at home pretty much always means a healthier meal.

Even if you end up ordering a salad at a restaurant, it’s usually still coupled with a few pints and a dessert.

I try cook at home at least 5 nights a week, then weekends I can afford a treat or two. Whilst still working out, of course.

By cooking at home, you have complete control over what you eat, and how much.

10. Write Down Your Weekly Fitness Goals Every Sunday Evening

A lot of guys I talk to who are serious about health and fitness tell me that they will often write down their plans for the week ahead at the end of every weekend.

This way they get to tick off every single workout, day by day.

It’s a good way to set goals, and to stay by them everyday.

Conclusion

A few small changes to your daily routine can go a long way in the long term.

Try out a few of these, together will some good workouts, and see how you feel.

Cheers,
Richard

Shop On Amazon Prime!

The Bald Brothers Bald Head Care with Apricot Seed Oil | Face & Scalp Moisturizer | Protects, Hydrates, Vegan, No Grease, Matte | Bald Boss Moisturizer | Fragrance Free | 90 Day Supply | 3oz

$25.00

• Softens and moistens your bald head and face.
• Hydrates & repairs your dried out skin.
• Helps to maintain a healthy looking scalp and face.
• Non shiny and non greasy moisturiser!
• Size: 90ml | 3oz (3 months supply)
• Free, Fast shipping with Amazon Prime in the USA!

SHOP ON AMAZON NOW!

05/09/2025 08:56 am GMT

The post 10 Healthy Habits Of Fit People You Never Even Knew About appeared first on The Bald Brothers.

Trying to live a healthier lifestyle can be quite tough.

Especially in this day and age, where we are surrounded by a lot of stress, uncertainty and lots of easy, unhealthy food options.

When we are younger men, in our late teens and early to mid 20s, we don’t really have to worry too much about our health and our lifestyle choices.

But there comes a point in time where you need to take some responsibility about it, and begin living a healthier life!

Small changes can make a big difference, and that’s where a lot of healthy habits come into play.

In this article, I am laying down the best healthy habits that most men who take their health seriously practice on a regular basis.

Some of these healthy habits seem pretty simple, but they do help!

30 Effective Healthy Habits for All Men

See also:

• Push Up Benefits: 10 Reasons Why Every Guy Needs To Do Push Ups
• How To Jump Rope Like A Pro: Perfect For Beginners

Below are some awesome healthy habits for men which you can start implementing right away!

1. Eat More Fruits & Vegetables

I know I probably sound like an annoying parent here, but there are so many adults who simply don’t eat enough fresh produce.

Fruits and vegetables are so important to being a healthy and happy individual.

The list of benefits you get from consuming them regularly goes on and on.

Make sure you are taking advantage of all the various nutrients found in natural produce.

Next time you want to snack on a packet of crisps, grab a banana instead!

2. Exercise Regularly – Start a Fitness Routine

It’s easy to completely forget about exercise when you are focussing on building a family and a career.

But the worst thing you can do is to let yourself go, because trying to get back to a decent level of fitness won’t be easy.

If you want to know how to start an exercise routine, then make sure to check out this article.

3. Have a Good Morning Routine

You can set your day up pretty well if you have a solid morning routine.

It doesn’t have to be anything special, but taking a few minutes to get your day started can make all the difference.

If you aren’t sure how to go about getting a good morning routine going, then check out this example!

4. Stretch Your Body More

Many people don’t realize just how valuable stretching a few minutes is for your body.

Not only does it improve your flexibility, but it helps in many other areas of everyday life.

It ensures your muscles are taken care of after working out, keeps you loose and ready to move about all day, and it’s good for your back.

There are tons of different stretches you can do at home, but here are 7 good stretches which you can start with!

5. Practice Mindfulness & Meditation

Personally, I do find meditating to be quite tough.

It’s difficult to try and calm your mind to a complete standstill.

But it is beneficial for you.

There are many proven benefits that come from meditating, such as reduction in stress, improving your focus and your compassion, you’ll feel a lot better, and more!

If you don’t know how to start practicing meditation, then watch this video below.

6. Cardio is Your Friend

You need to give your heart a workout every so often. Especially if you want to reap the rewards later on in life.

Cardio and a healthy diet are the best ways to achieve this.

Now cardio doesn’t mean that you should be running a few miles a day. There are many different ways to get in a good cardio workout.

You do get a cardio workout done through using tools such as a jump rope or a few HIIT workouts!

7. Listen to Your Body

I have started doing this more and more often, and it really helps.

Often we don’t tend to listen to what our body actually wants, and just keep on doing the same thing day in and day out.

If you feel worn down, or you can feel that your body needs a rest, then give it a rest.

Simple as that!

8. Walk More

Simply making an effort to walk more will actually help you out both physically and mentally.

Longevity has long been linked with people who walk a lot. On top of that, there are many benefits that come from being a daily walker.

It can help you lose weight, it’s good for blood circulation, you’ll feel better and it’s good for your mind!

9. Eat Less Red Meat

Don’t get me wrong, I love some red meat jus as much as any other guy, but it is a good idea to cut down on it every now and then.

Eating too much red meat is known not to be good for you. Especially your heart and your gut, so try and have a few days where you give your body a break from it.

If you aren’t sure how the hell to make a vegetarian meal, then here are 10 meal ideas for you!

10. Be More Positive

Trying to see the positive sides of things as often as possible will definitely make you feel better, and can strengthen your mental health.

It’s easier said than done, but trying to remain as positive as possible really is a good, healthy habit!

11. Do Something For Someone Else

No matter how big or how small, doing something for someone else makes on feel good.

That’s just a fact.

You’ll feel good, be a bit more content, and it this will have a positive impact on you as a whole.

12. Breath Work

I have found various articles and videos online explaining how most of us don’t breathe deeply enough, so I started finding new ways to do some conscious bretahing everyday.

Not only is this beneficial to your physical health, but it’s good for the mental side of things too.

There is a lot of good content out there explaining different ways to breathe better.

Wim Hof is one example.

Make sure to check it out!

13. Schedule Time Just For You

Lately, I have started loving having a bit of alone time on a daily basis.

It’s easy to always just be around people.

Whether it’s family, friends or colleagues, we always seem to be around people.

Give yourself a solid 30 minutes a day where it’s just you.

Trust me, it’s awesome to be alone with just your thoughts!

14. Take The Stairs

One thing that annoys me is when physically capable people take the elevator up two levels.

Unless you have an injury or simply aren’t able to walk up stairs, you should always try your best to take the stairs.

This is such a good habit to have, and you can add a lot of mileage to your body by simply opting for the stairs!

15. Try Fasting Every Now & Then

I am a huge fan of intermittent fasting.

Will, the other bald brother, is not as into it as myself.

But I love it.

Now fasting isn’t for everyone, and it might even have negative results for some, but it works well for me.

I do a 16 hour fast most days, which is quite easy.

If intermittent fasting is something which might interest you, then check out this quick guide.

16. Take Cold Showers

The one thing which simply does not come naturally to most people!

Cold showers suck.

Especially if you live in an already cold climate.

But they are super good for you, so it’s definitely worth trying to love them.

They have quite a few benefits, which include immune boosting, stress reduction and more.

Check out the full list of cold shower benefits here, and try them out!

17. Start Your Day Off With a Glass of Water

Every single day when I wake up, the first thing I reach for is some water. I’ll have about half a litre before even going to the bathroom.

This helps to get your metabolism going, gives you energy and rehydrates your body. Remember, you have just gone about 8 hours without any liquids!

A lot of people simply don’t drink enough water on a daily basis.

Studies show that drinking water can actually aide weight loss. So make sure you are hydrating yourself well enough!

18. Wash Your Hands Regularly

Washing your hands correctly a few times a day keeps bad germs away!

I have met some guys who literally never wash their hands, and that’s pretty messed up.

Keep them hands clean!

Unless you busy training outside, then in that case stay dirty!

19. Have Your Grooming Essentials

It’s a good idea to make sure that you, as a man, have those few grooming essentials nearby at all times!

Simple items, such as a good moisturizer and face cream, are important to keep the skin healthy.

20. Don’t Over Eat

Lately I have started this one habit whenever I eat, and it’s been a game changer.

I’ll eat a normal size plate of food rather slowly, and I’ll stop for 10-15 minutes after.

Even if I still feel hungry, I give my body time to adjust, then after 15 minutes I see if I am still hungry.

This has lead to me not over eating anymore.

Most of the time, we do tend to stuff a bit too much food in our mouths!

Eat slow, and wait a bit before going for seconds.

You’ll thank me later!

21. Make an Effort To Move More

Do you often find yourself stuck in one place for a bit too long?

It might be at your work desk, on the couch or on the bed.

This can become quite a bad habit, so make sure you get up and about every so often!

It’s always a good idea to take a break from your desk every 30 minutes.

Even if it’s just to go for a quick walk around the house or office.

22. Do Bodyweight Workouts

Bodyweight workouts are awesome.

Not only can you do them from anywhere on Earth, but they actually do work pretty well.

Oh, and did we mention that they cost absolutely nothing?!

Over the past year we have put together some really good bodyweight workouts on this site.

So make sure to check them out!

23. Cook More Meals At Home

It’s a fact that every time we eat out, we usually eat a bit too much or a few too many unhealthy things.

Cooking at home keeps things a bit more healthy, and it’s good on the wallet.

24. Start Jumping Rope

Jumping rope is an effective workout, and it’s also a lot of fun!

It might be old school, but it works damn well.

Being able to jump rope is a skill in itself, so you need to put in hours of practice.

Once you get started, you do work in the jump with almost any bodyweight workout.

25. Do More Pushups

Like jumping rope, push ups are old yet effective.

We love doing push ups, and try and encourage guys to do more on a daily basis!

If you haven’t done so yet, then sign up for our push up challenge where we complete 3000 push ups in one month!

26. Figure Out Ways to Manage Your Stress

Stress is the cause of so many people’s mental and physical health declines.

Unfortunately it’s always going to be a part of our lives, so instead of trying to get rid of it, we should try and manage it.

Easier said than done, right?

How one manages stress depends on you!

Everyone is different, so what works for me might not work for you.

What I have found to work is breath work, exercise and some alone time.

27. Strengthen Your Core

For a few months a while back, I completely neglected my core.

And you know what happened next? My back was starting to constantly pain.

Having a strong core is important to support your back.

Many guys make the mistake of thinking that the core is the same as just having six pack abs.

It’s not quite the same.

So you got to make sure you only only working your abs, but your whole core too.

A good way to work the core is by doing isometric workouts.

28. Eat More Ginger & Garlic

Ginger and garlic are really good for you!

Nature’s medicine, as many like to call them.

And luckily for us, they taste great too. I love adding garlic to savory dishes, and with ginger I simply add a few slices to any cup of tea!

29. Read More

Reading is good for you.

Not only can you learn new things, but it’s a good mental and social break from everything else going on in the world.

Not sure what to read?

Check out this list of 40 best books for men!

30. Smile!

Sounds simple, but smiling actually makes you feel good if you try and do it more often, and directed at people.

Try it out and see how you feel after a few days!

Conclusion

If you haven’t tried these healthy habits before, then you really should.

They can only make your life a little bit better!

Do you practice any other healthy habits that might be beneficial to all of us?

If so, let us know, and we can add them to the above list of healthy habits!

Cheers,
Richard

The post 30 Healthy Habits For Men You Need To Be Practicing appeared first on The Bald Brothers.

When we were all young and innocent, it was pretty easy to stay fit and healthy.

School time was usually filled with loads of sports, running around and staying as active as humanly possible.

I actually can’t think of a day where I wasn’t moving my body at all.

It was just a normal way of life.

But when you enter the life of an independent man, things do start to change a bit.

We assume responsibilities.

We start to work, focus on our careers, and slowly start putting health & fitness lower down our list of priorities.

I see this amongst so many men, even every now and then with myself.

But it really isn’t a good thing.

You don’t want to be that 30 something guy who can’t even do 10 push ups, run a mile, or race up a few flights of stairs.

That’s why it’s important to either stay fit and strong, or make the decision right now that you want to make some sort of positive change!

Reasons Every Man Should Be Getting Strong & Fit

See also:

• Intense Stair Running Workout & Benefits Of Running Up Stairs
• The Benefits Of Cardio Training & 5 Simple Cardio Exercises

So if you are currently feeling that you are stuck in a rut, then don’t worry.

It’s never to late for any guy to make a change and to start getting fit and strong!

In this article, I am going to give you just a few simple reasons every man should be getting strong and fit.

Hopefully these will motivate you to make a change, and start that fitness routine.

Remember, you have to start somewhere.

Below are 10 reasons every man should be getting strong and fit right now!

Everyday Life Becomes Easier

When we go about doing whatever it is we do on a daily basis, we use our body in multiple ways.

Lifting things, pushing things, carrying heavy loads, running up and down stairs. The list goes on.

These are things which pretty much every single guy deals with on a daily basis.

When you become fitter and stronger, then these everyday things become even easier.

I know quite a lot of guys who struggle just walking up 5 flights of stairs, or who are dead tired after carrying their groceries a mile.

It’s funny how once you start getting more fit and strong, you end up walking and moving even more, which just adds to your fitness levels.

You Feel Good

Pretty obvious, but so damn true.

When you are able to move your body better, lift things with ease, and aren’t half ashamed of what you see in the mirror, you do tend to feel pretty good.

Plus we know that when we exercise on a regular basis, our body release endorphins which make us feel better.

Physical Health Benefits

Being fitter and stronger will mean that you are physically healthier, and will allow you to live a healthier life in the long term.

Not looking after yourself for years and years really will come back and bite you in the ass eventually.

You only get one body, so you may as well try and look after it as well as possible!

By being fit, your major organs will love thank you, and you give yourself a better chance of not developing any serious illnesses.

Increases Your Focus

When you exercise on a regular basis, your focus throughout the day definitely increases.

Yes at the start you might go through a day feeling a little tired from working out, but after a while that focus starts to come!

It’s In Our DNA

Men should be strong.

Go back in time and you’ll notice how pretty much every single guy was always at a certain level of strength.

Brett from Art Of Manliness wrote a really good article covering the topic of why every man should be strong.

Make sure to give it a read!

Mental Health Benefits

Mental health is a topic which is being discussed more and more right now. And rightfully so!

For years people just didn’t talk about the fact that mental health and physical health need to be prioritized in the same way.

Thankfully things are changing, and we are learning more and more about how to keep our minds healthy and fit.

And one proven way is to actually work on getting your body strong and fit. This has a direct impact on our mental well being.

Teaches You Discipline & Life Lessons

You can actually draw a direct parallel between getting physically strong and trying to succeed at life.

Trying to get strong and fit is a tough task, and requires a lot of discipline and sacrifice. It sucks, to be honest.

And just like when you are training physically and enduring the suffering, the same can be said for other aspects of life.

The dedication, discipline and time needed to gain physical strength can be used in aspects such as business and school too!

You Have More Energy

Start your day off with a solid workout and the rest of the day will feel like a productive breeze.

Nothing beats the feeling of having an extra boost of energy, especially one that comes from working out.

You Look Better

100% Obvious, but so damn true once again.

Training, working out and focussing on health and fitness make you look a lot better.

Not just in terms of being in shape, but you come across as more vibrant with a lot more good energy!

Improves Confidence

There is no better way to build confidence in yourself than to watch your physical strength progress.

Following your journey and remembering how weak you felt just a few months ago compared to now really has a positive effect on your self confidence!

It’s Never Too Early Or Too Late

The sad thing, though, is I see so many of my friends who work as professionals still down this same route.

They all work 40+ hours a week.

Smash a few pints 4 days a week after work.

Eat not so healthy food.

And never try workout.

The worst part of it? They don’t seem to care. Or maybe they do, they just don’t show it.

Every adult man has a life to live. I get it.

But the excuse of “I don’t have time or money to stay fit” is absolute nonsense.

Whether you are 55 years old and have given up physically, or 25 years old and haven’t done a workout in a year, it doesn’t matter.

There’s still a way back!

How To Start A Fitness Routine

Most guys are just confused as to where to begin when it comes to working out, how to even do the workouts and how to get disciplined.

Be honest, how often have you walked inside a gym and spent a solid 45 minutes just wandering around, doing this and that and leaving without getting a real sweat in?

It happens all the time!

The problem?

You need to have a plan beforehand, arrive at your workout station and get going!

Write down exactly what you want to achieve with regards to working out.

Every Sunday evening, take a notepad and write down your workouts and goals for the week. How many times you plan on doing a gym session, bodyweight session or how many runs you want to go on.

Then as the week goes by, tick off every single item from the list!

Conclusion

So if you are looking for a few simple reasons every man should be getting strong, then hopefully you have found them.

We need to make sure we take care of our bodies, and maximize how fit and strong we can get.

Your life will only be better!

Cheers,
Richard

The post Reasons Every Man Should Be Getting Strong & Fit appeared first on The Bald Brothers.

They are the old school form of doing exercise.

Depending on your age, you either will remember doing 100s of these at school, or will remember your old man telling stories about doing jumping jacks on a regular basis as a kid growing up.

Either way, they have been around forever, and don’t seem to be going anywhere anytime soon.

Now some of you might think of jumping jacks as outdated, pointless and ineffective.

But you are selling yourself short if you actually believe that this simple exercise doesn’t actually work.

There’s a reason why so many people perform them on a regular basis.

Put simply – they work!

In this article I am going to lay down the basic jumping jacks benefits, and also show you how you can use them in pretty much any bodyweight workout routine.

Jumping Jacks Benefits You Should Know About

See also:

• The Benefits Of Cardio Training & 5 Simple Cardio Exercises
• Intense Stair Running Workout & Benefits Of Running Up Stairs

Before we get into the awesome jumping jacks benefits, let’s quickly recap on what jumping jacks are exactly.

I am pretty sure 99% of you know exactly what a jumping jack is, but this is just for the few of you who have never seen or done one!

Below is a really quick and informative video showing you how to do a jumping jack the correct way.

As with every single other physical exercise, always make sure your form is 100% correct!

Jumping jacks are a good alternative to say running long distance, and will raise your heart rate in a matter of seconds.

10 Jumping Jacks Benefits

Below are some of the best jumping jacks benefits that you can reap when performing these on a regular basis!

#1: Overall Weight Loss

Jumping jacks are one of those exercises that are the ultimate cardio.

Similar to say burpees, jumping jacks work multiple things at the same time.

They are what we call a plyometric exercise, which is jump training.

This type of exercise is really good for getting rid of unwanted weight!

#2: Work The Entire Body

The best thing about an exercise like jumping jacks is that they really do work the whole body. Unlike many exercises which are super focussed, jumping jacks work the legs, abs and entire core.

These all contribute to weight loss, and increased stamina and strength.

#3: They Are Free To Do

Maybe sometimes an overlooked benefit, but we love exercises and fitness workouts that are free to do.

You literally just require your body and enough space to jump up and down to do a proper jumping jack.

This can be done in your bedroom, hotel room, the local park. Wherever you want!

Gym membership and gym equipment cost money, so it’s always a good idea to look for a few alternatives which are free.

#4: Great Cardio Workout

You don’t need to run in order to get the heart racing!

Jumping jacks are a great cardiovascular exercise. Which in turn is good for the heart and for the lungs.

Having a stronger heart has many benefits such as a lower resting heart rate, lower blood pressure, less risk of having a heart attack and just allows you to be a fitter human being.

With a great cardio workout comes increased weight loss too!

#5: Good For Bone Health

Jumping exercises can be really good for your bone health.

Bone density has been seen to improve when people do certain jumping exercises. Having stronger bones is important, especially for the later years when age isn’t on your side.

If for some reason jumping hurts your knees or lower back, then you always should stop or take some time off!

#6: You Can Do Them Anywhere

No more worrying about getting to the gym or fitness studio.

With jumping jacks, you can literally do them anywhere.

The bedroom, kitchen, hotel room, garage, garden or public park. Hell, you could probably do them at the back of an airplane too!

This is a great benefit of jumping jacks, and one that I personally love the most!

#7: Increase Muscle Strength

Now jumping jacks are not push ups or squats which build a bit more muscle, but nevertheless you are still using and strengthening a host of muscles.

Jumping jacks gives you a bit of a leaner and meaner look, so don’t expect to be bulking up.

Your arm muscles get worked every time you swing them above your head. It’s not much, but believe it or not, they do work your arms!

And of course your leg muscles get worked every time you jump up and down from the ground.

#8: Good For Coordination

Coordination is something which you can develop.

Some people are naturally a lot more coordinated than others, but that doesn’t mean you can’t improve your coordinaiton.

Having better coordination can definitely help you in everyday life.

From having to use your arms and legs for various tasks, to walking up and down stairs, carrying heavy loads or playing sports.

It is just always better to have good coordination!

#9: Can Add Them To Any Exercise Routine

As you will see further down below, jumping jacks can easily be integrated with any type of workout.

It’s a lot of fun to be able to create different workouts which you can do at home. And having jumping jacks in your back pocket to throw in between sets is always a good idea!

#10: You Feel Better

After doing a few sets of jumping jacks, you will be feeling great!

I think this is true after pretty much any sort of physical exercise.

That feeling one gets after putting in a good workout is really awesome, and pretty addictive.

We just want more of that feeling once we experience it for the first time!

A Few Awesome Jumping Jacks Workouts

Right, now that we all know why we should be doing jumping jacks on a regular basis, let’s get to the fun part – working out!

As I said before, with jumping jacks you really can mix and match them as you please.

They are so versatile, and they really go with anything. Just be creative!

Workout #1

What you’ll need: you will simply need your bodyweight, an exercise mat and enough floor space to fit the length of your body into. If you don’t have an exercise mat, then a towel is fine.

What you’ll do: you will do each exercise after one another, and do 5 sets in total. 50 Jumping jacks, 30 push ups, 10 body squats, 20 leg raises and 40 high knees. Do a total of 5 sets, with 30 seconds rest in between each set.

Workout #2

This workout is super quick, and will take you only 7 minutes!

What you’ll need: you will simply need your bodyweight, an exercise mat and enough floor space to fit the length of your body into. If you don’t have an exercise mat, then a towel is fine.

What you’ll do: it’s simple – you do 7 different exercises (we do jumping jacks twice). Each one for 50 seconds then a 10 second rest. 7 Minutes to complete. You will do jumping jacks, push ups, body squats, knees to chest, plank, burpees, jumping jacks.

Workout #3

What you’ll need: you will simply need your bodyweight and enough floor space to fit the length of your body into.

What you’ll do: Do each of the lower body exercises for 50 seconds on, and then a 10 second rest. Once you have completed all 4 exercises, do 50 jumping jacks. Then repeat the process two more times. So you’ll do 50 seconds of body squats, take a 10 second rest. Then 50 seconds of reverse lunges, 10 second rest. And so on. 3 Sets in total.

Conclusion

Jumping jacks are old school, but still relevant.

They are just such an easy thing to do, and they actually do work.

So whether you think they are outdated or not, you should still be doing them!

Cheers,
Richard

The post 10 Must See Jumping Jacks Benefits – Why You Should Do Jumping Jacks appeared first on The Bald Brothers.

In this article we are going to discuss our best home bodyweight workouts to get in shape faster before the summer time starts.

With summer less than three months away and most of having endured the cold winter months with lots of eating and comfort food being shoved down our throats, I think it’s time to step up the home bodyweight workouts.

Now it’s never a good idea to let yourself go completely over the winter months, but I get how tough it can be sometimes. Especially with the cold, we tend to want to only be indoors.

But now that Spring is here, we can get outside and start training!

At The Bald Brothers, we try our best to stay in shape by doing home workouts. They are free, they work and they can be done from anywhere.

We don’t have gym memberships and we don’t lift weights at a gym.

When it comes to exercising and working out, we are all about doing bodyweight exercises with the aim of using our body movement and weight to get in shape really quickly.

This saves time and money.

Period.

So if you are reading this article, I assume you are looking for a new bodyweight workout that you can do from home.

Luckily have come to the right place!

In A Hurry?

In you are looking for an intense 6 week program and exercise routine, then you should try the Onnit 6 week bodyweight program.

Its 6 weeks of high intense bodyweight movements and workouts that will leave you drenched and knackered.

Our Pick

Onnit 6 Week Bodyweight Workout & Online Training Program

$49.95

• 6 Week home bodyweight program
• Workout any place, anytime
• Get a 10% discount using coupon code: thebaldbrothers

Buy Now

Before we get into our best bodyweight workouts from home, let’s recap and get to the benefits of doing bodyweight workouts.

Benefits Of Doing Bodyweight Workouts

See also:

• Best Bodyweight Exercises For Small Spaces
• High Intensity Interval Training Workouts: 3 HIIT Workouts Every Man Should Do
• 5×5 Home Cardio Bodyweight Workout For Every Man

We should all be in love with bodyweight exercises, seriously.

They are awesome, they work and they just require your own body.

Below are just a few benefits that come from focussing on bodyweight exercises.

#1. You can do them from any location: This is the biggest benefit of all. You can keep training whilst on holiday, in your home, or even in your office in between meetings.

No excuses, ever!

#2. They are 100% free: No need to pay for a gym membership. No need to buy any sort of equipment for your home. Bodyweight exercises literally just require your body, which is why I love them so much.

Obviously, as you get into these workouts you can start adding a few basic home gym equipment items which you can use at home. But these are needed.

#3. Long term focus: I personally find my strength that I gain from bodyweight exercises to last more long term than what I used to get back in the day when pumping iron. Seeing and feeling results from bodyweight training takes time, but they stick around.

#4. Works your cardio too: You can combine certain bodyweight exercises to create intense workouts which will increase strength and cardio at the same time. Or you could do the one exercise that works it all, such as the famous burpee!

Warm Up Before You Start

Warming up before you start your bodyweight workouts is of vital importance because it will prevent long term injuries.

Most people either neglect the warm up or just do a half assed warm up.

Below I have included a good 9 minute warmup video for you to do before any training.

Best Home Bodyweight Workouts To Get Ripped

I am going to give you our three best bodyweight workouts that you can use to get in shape very quickly.

These three bodyweight workouts will be on different difficulty scales, with bodyweight workout number 1 being easier than bodyweight workout number 3.

These workouts will all take roughly 20 minutes to complete and don’t include a warm up or a cool down.

Tip: One thing I have started doing lately (and love it) is that in between sets, instead of resting completely, I’ll rather run lightly on the spot. This way I am constantly moving throughout an entire workout. Try it!

Workout #1

Time taken to complete the workout: 15-20 Minutes.

What you’ll do: This workout I call The Pyramid workout.

1. 50 Jumping jacks
2. 40 Body squats
3. 30 Push ups
4. 20 Mountain climbers
5. 10 Burpees

Repeat the above set another two more times, so you do three sets in total.

For those of you who don’t know what mountain climbers are, they are basically where you hold a push up position, and then bring one leg forward. You then alternate to the other leg. Check this video for full instructions.

I really enjoy this workout as it’s simple, quick and super effective.

Do all 5 exercises without a rest, take a minute rest, then get going with your second set.

It literally shouldn’t take more than 15-20 minutes and can be done from home… so it’s perfect for busy men.

Workout #2

Time taken to complete workout: 20 Minutes.

What you’ll do:

1st set: 40 Burpees, 40 push ups and 40 body squats.

Rest 60 seconds

2nd set: 30 Burpees, 30 push ups and 30 body squats.

Rest 60 seconds

3rd set: 20 Burpees, 20 push ups and 20 body squats.

Rest 60 seconds

4th set: 10 Burpees, 10 push ups and 10 body squats.

Alternatively, if you are feeling stronger, you can start off your sets with 50 reps of each and work your way down to 10.

Or if you feel it’s all a bit hectic and you are new to this intensity of bodyweight training, then start off at 30 reps of each.

Either way, you’ll be fatigued afterwards!

Workout #3

Time taken to complete the workout: 12 Minutes.

What you’ll do: 

1st set: 50 push ups, 10 burpees, 20 ab to knees and 20 jump squats.

Rest 60 seconds

2nd set: 40 Push ups, 10 burpees, 20 ab to knees and 15 jump squats.

Rest 60 seconds

3rd set: 30 Push ups, 10 burpees, 20 ab to knees and 10 jump squats.

Final Words

These three workouts above are guaranteed to push you to your limits.

Workout number 1 is easier than workout number 2, with workout number 3 being the toughest one.

Work your way up from workout number 1 all the way to workout number 3 and ensure you give yourself enough rest days for your muscles to recover.

Enjoy the workout and enjoy the burn!

Cheers,
Willie

The post Get That Summer Body – Best Home Bodyweight Workouts To Get Ripped appeared first on The Bald Brothers.

Cardio training is the oldest form of training in the world and whether you know it or not, most of you perform some form of cardio exercise on a daily basis.

Think running and walking?

Yes, walking is a form of cardio exercise that some of us perform on a daily basis, and which most people probably don’t do enough of.

Nowadays we have access to whatever we want at the touch of button.

Long gone are days in the Western world of walking or running to collect your food and water, or even walking to and from work.

I assume most of you have heard of Uber or Uber Eats?

Yes, your food gets delivered to your doorstep, at the touch of a button.

We have become extremely comfortable in our daily lives. One main drawback of this is that our physical and cardiovascular strength has taken a back seat.

The good news is that you can actually reap a few more benefits from cardio exercises by just implementing a few lifestyle changes.

There are different forms and types of aerobic or cardio exercises that we can implement in our lives on a daily and weekly basis. Doing this will not only make us fitter and stronger, but also to give us a better a quality of life.

In this article we will be focussing on the following basic cardio exercises:

• Walking
• Running
• Swimming
• Yoga
• Hiking

But first, let’s get to some of the benefits of cardio.

Benefits Of Cardio On A Regular Basis

Doing aerobic exercises has many physical and mental health benefits.

Here are just a few.

#1: Improves Fitness Levels

Obvious one, right?

Simply put, regular aerobic exercise improves your cardiovascular fitness by increasing your capacity to use oxygen. It does this by increasing your heart’s capacity to send blood (and hence oxygen) to the muscles.

#2: Improves Blood Circulation

Frequent cardio exercise decreases your chances of heart disease and lowers your blood pressure.

The Harvard School Of Public Health has stated that just 30 minutes of light aerobic exercise a day will decrease your chance of a stroke by 20%, and up to 40% if you increase the intensity of the exercises.

#3: Helps with Weight Loss

A fast paced 30 minute walk, a long swim or even a short 20 minute run a day can burn a decent amount of calories. If you just make an effort to try and move as much as possible, you’ll burn off some unwanted weight!

#4: Makes You Feel Happier

Aerobic exercises releases endorphins to the body. This in turn makes us feel better and happier!

In short, frequent exercise will make you happier.

#5: Improves Your Breathing

When doing cardio exercises, your breathing rate increases which causes oxygen to travel faster through your bloodstream.

This in turn helps eliminate waste products, increases energy levels and improves healing.

#6: Increases Joint Strength

Movement and compression from aerobic exercise brings in oxygen to the joints, which increases the level of nutrients in the joint area.

#7: Improves Mobility

People who do aerobic exercises (especially walking) and move a lot will reap the benefits more at a later stage in life.

A lot of old people who are able to still do everyday tasks can do so thanks to having always been on the move throughout their lives.

Don’t be a fool, start while you young and keep moving!

#8: Decreases Stress Levels

Have you ever had a stressful day and then gone for a run, walk or swim and then realized you immediately felt better?

Aerobic exercises helps to ‘clear the mind’ as one would say.

It increases blood flow to your muscles and organs and immediately helps you feel better.

5 Everyday Cardio Exercises

So now that you know the benefits of doing aerobic exercises, let’s get to the different forms of aerobic exercises that you can and should implement into your daily lives.

#1: Walking

Let’s start with the easiest one of the lot, walking.

Walking on a daily basis has so many benefits. So much so that you really need to make an effort to have walking as part of your daily lives.

Instead of taking the bus and train to and from work, gym and the supermarket, you can rather walk (especially if you live close to work).

Last year, I set myself a daily goal of walking 10,000 steps which sounded like a lot at first, but it really wasn’t especially once I started implementing the above.

Walking is one of the simplest and most available cardio exercises around. And it’s 100% free.

So if you are fit and able, then you have no excuses to be lazy and not to walk.

You just need to make a few small changes. Next time you are about to take the elevator to the third floor, make an effort to rather use the stairs!

#2: Running

I recently read an article where an old man said that he wished he had run more when he was younger because now that he is old, he can’t run anymore and regrets not using his legs more in his youth.

When you come to think of it, running and using our legs is an awesome human ability which we shouldn’t take for granted.

My favourite forms of running are doing short hill sprints (500-800m of incline speed work), stair running and trail running in the mountains.

I generally never run more than 5km as I prefer doing short, sharp training sessions to get my heart rate high and burn calories.

#3: Swimming

Living on the Mediterranean Sea, I have come to love swimming as a form of exercise.

Swimming is soft on your joints, is a full body workout and a great form of recovery from bodyweight training.

Is there anything better than going for a swim in the ocean and being surrounded by school of colourful fish?

I think not!

#4: Yoga

If you have previously done yoga and have never broken a sweat or got your heart rate high, then you probably haven’t done a proper yoga session!

Yoga is foremost a great form of movement and aerobic exercise.

It also doubles up as a great form of strength training and with its combination of breathwork between sequences, it is also a really great form of meditation.

With yoga training, you really kill three birds with one stone (cardio exercise, strength training and meditation).

Give it a try, it’s really an awesome way of exercising!

#5: Hiking

You may think that hiking and walking are the same thing. This is true, to a certain extent.

In number one above, I use walking as a way to be incorporated into your daily life. Walking to work, to the gym, to the nearest shop etc.

Hiking on the other hand, is an aerobic activity which combines walking in nature, mountains or anywhere outdoors for extended period of time.

Hiking is filled with inclines and declines that is bound to not only get you moving, but also to give you an aerobic workout.

It’s also a good way to escape the city life and get some fresh, mountain air into your lungs!

Final Words

Aerobic exercises do not have to last more 20 to 30 minutes in order for you to get a good workout and to get your heart rate sky high.

It has been said that 75 minutes of intense cardio training or 150 minutes of moderate cardio training is enough exercise for a week.

Surely you can slice out 150 minutes a week to improve your health?

Always remember, your body is your vehicle that drives you through life – a healthy body leads to a healthy mind.

Cheers,
Will

The post The Benefits Of Cardio Training & 5 Simple Cardio Exercises appeared first on The Bald Brothers.

Stair running is a great way to utilise something which is available to us all and get super fit!

Most of us would have seen guys and girls running up and down stairs somewhere in public at some point.

You might have thought why someone would want to do something like that, and whether it’s even worth their while.

But if you haven’t ever tried any stair running workouts, then you are the one missing out!

Stairs can be a great resource to getting fit, and it adds another dimension to anyone’s fitness routine.

Before getting into a good stair running workout, let’s check out just what the benefits are of running up a good flight of stairs!

Stair Running Benefits

Doing sprints up a decent amount of stairs is an explosive way of training, and it will get you fit and strong in no time.

There are quite a few benefits from running up stairs.

Below are just a few of those benefits!

#1: Good Cardio

Running stairs will get your heart racing, and with that your cardio will definitely improve.

Now it’s different to say jogging, as with stair running you are exploding into a sprint and then resting on your way down.

#2: Increase Explosive Power

Running up stairs requires you to use a more bursting power, and in turn this will increase your explosive power.

When we run on level ground, we can rely on gravity to a certain extent. But when you are running up a set of stairs, you need to use extra effort and power to make sure your feet make it up the next step.

Developing explosive power is so good for getting in shape.

#3: Burns Calories

Running up stairs is more difficult than running on level ground, so you end up burning more calories.

The great thing about stair running is you don’t have to run nearly as much as you would on a normal jog in order to burn the same amount of calories.

#4: Builds Lower Body Strength

Your legs and core will definitely get a good workout when running up stairs.

You will feel a burn on the legs, and this is always an awesome feeling!

#5: They Are Free

The best thing about using stairs for fitness is that they are free, and practically found everywhere!

Intense Stair Running Workout

See also:

• 20 Minute At Home Medicine Ball Workout
• 4 Amazing Isometric Bodyweight Workouts To Do From Home

Right, let’s get to a really awesome stair running workout.

The great thing about using stairs in a workout is that you can literally mix and match any type of exercises with them. Just use the stairs as the base of your workout, and feel free to add or remove exercises.

We will just be doing three exercises in this workout. Make sure to warm up beforehand.

Exercises: Push ups, decent pace running, body squats

Below I have put together quick instructional videos to make sure your form is correct.

Push ups:

Squats:

It’s a simple workout, and you can add more exercises if you want!

What you’ll need: all you’ll need is a staircase of at least 20-25 yards, and some floor space at the bottom.

What you’ll do: start at the bottom of the staircase and do 20 push ups and 10 squats. Thereafter run up the stairs as fast as possible. Then slowly come down again (use this time as rest). Do this 10 times.

You could add of remove any exercises. For example, you could add sit ups, lunges, planks etc. Do as you please!

Warm Up Routine Before Starting

Warming up is very important before starting any workout!

Below is a good 4 minute warm up routine to get you ready for the workout, or any other workout.

Simply stretching cold muscles is never a good idea, you need to get the blood flowing!

Conclusion

Next time you see a cool looking set of stairs in your neighborhood, be thankful! You just found your next best fitness friend.

Cheers,
Richard

The post Intense Stair Running Workout & Benefits Of Running Up Stairs appeared first on The Bald Brothers.

I recently just finished the 30 day push up challenge, and below I breakdown how I felt after it all.

Push ups.

The best bodyweight exercise going around for men to work out their upper body?

We think so!

Ever since I started using bodyweight workouts as my main source of high intensity training, push ups have been at the core of those workouts. And I always make sure that I do a decent amount everyday, no matter what.

If you have been following our content at The Bald Brothers, you will have realized that we have various workout challenges and bodyweight workouts that we endorse.

I decided to start off 2021 with our 30 day push up challenge, as I spent the time in quarantine and wanted to use my time to build strength.

In this article I am going to get into the difficulty of the push up challenge and what benefits I felt after 30 days.

As with most things related to bodyweight training, time and consistency are key.

Quick results don’t happen!

The 30 Day Push Up Challenge

See also:

• The Best Bodyweight Exercises For Small Spaces
• The Best Morning Workouts For Men
• The 30 Day Ab Challenge: Push Yourself For A Month

The past year or so I have started doing push ups almost everyday.

At the moment I currently do about 100 to 150 push ups on most days, together with whatever workout I plan for that specific day.

And to be honest, I feel really good, strong and I haven’t been in better shape.

So if you feel that you need to up your push up game a bit, or if you are already pretty good at them and would like a challenge, then download this free 30 day push up challenge where you’ll complete 3000 push ups in a month!

The Benefits Of Push Ups

Let’s get back to basics and delve into the benefits of doing push ups and incorporating them into your bodyweight workout routines.

Here are five obvious, yet very important benefits of push ups that we often forget:

#1. Increase Strength

Sounds obvious to many people except those that actually do the push ups.

Most men don’t realize how much they can improve their upper body strength by doing push ups very frequently.

Push ups give you a more natural and functional strength base, and I can feel the difference when doing heavy pushing and lifting!

#2. Build Core Strength & Stability

Correct push up form will require you to activate your core, which in turn will increase core strength.

#3. Can Be Done From Any Location

The best benefit of all.

You don’t need a gym to do push ups, which means you have no excuses to miss doing them!

Literally, you can just drop down anywhere and pump out a few push ups (remember your form as per the video below!).

You can smash out push ups in the bedroom, bathroom, kitchen or even your office floor which will only take you a few seconds/minutes to complete.

#4. Saves Time & Money

If you decide to make bodyweight fitness your primary way of keeping fit, then you’ll save a lot of money by not joining a gym or buying a lot of equipment.

On top of that, you save time by not having to travel back and forth to the gym, pay for parking and getting stuck in the rush hour traffic!

#5. Helps Daily Life

As I mentioned earlier, push ups are a good functional exercise to do which can help you in everyday life.

Think about how often you push things around the house, open doors, shut things and carry things around etc.

You’ll definitely feel a difference in strength in your everyday life from doing frequent push ups.

How To Actually Do A Push Up

Below is a video demonstrating how to do the perfect push up.

Be ruthless on getting your form and technique correct from the start.

How I Felt Doing The Push Up Challenge For 30 Days

Let’s get to the main part of the push up challenge – the challenge itself!

The challenge is really simple.

Do 3000 push ups in a month broken down into a certain number of push ups a day.

As the days go on, we increase the number of daily reps.

As I was already doing 100 to 150 push ups on most days, I decided to up the ante and do 200 push ups a day for 30 days.

If you have just started incorporating push ups into your workout routine, then I recommend you stick to the 30 day push up challenge guidelines.

My goal before the challenge started was to do 200 push ups a day for 30 days.

I also incorporated 30 to 40 pull ups everyday in between push up sets (more on this in a different article later on!).

This works out to 6000 push ups and over 1000 pull ups in a month.

I thought this was a good way to start 2021 by building muscle mass and strength while doing a functional exercise.

Sounds simple enough, right!?

Well I must admit it got easier after ten days, and once my muscles were used to it, I was really starting to enjoy it.

Some personal benefits I noticed and felt after doing the push up challenge:

#1. Increase In Energy Levels

I usually do my exercises in the morning before I start my working day.

Doing 200 push ups a day got my heart rate high, and gave me the necessary energy boost for the day.

#2. Lost Belly Fat

As mentioned above, push ups activate and workout your core muscles.

I found more myself to be more lean, and lost a lot of fat in my stomach after increasing my push up and pull ups.

#3. Increase In Explosive Power

Push ups strengthen your short twitch fibre muscles and with a fast pull and push movement being done consistently over 30 days, I found myself having more explosive power.

#4. Strengthening Of Back & Lateral Muscles

Push ups not only helped strengthen my core, but also helped strengthen my back and lateral muscles.

The benefits of this are that my posture is now better, and I suffer from less lower back pain because my core has strengthened.

Will I Keep Doing Daily Push Ups?

No doubt!

Going from 100 to 200 push ups a day was tough initially, but my body got used to it and I really started to enjoy it.

My body took some time to get used to it but after ten days it felt comfortable and good.

I felt stronger and could feel my general functional strength increase tenfolds.

I have set myself a sustainable goal of 1000 push ups and 300 pull ups a week, so that I can also incorporate other workouts into my schedule.

Together with my weekly high intensity interval training, yoga and running workout routine, I feel that this is a solid weekly workout shift.

Conclusion

All I can say is that If you wanna build upper body strength, you have to incorporate the push up into your fitness routine.

Get the technique correct, be consistent in your workouts and you will find yourself building that upper body strength.

As I said above, don’t expect push ups or any other exercise to change your body and shape in a month.

It just doesn’t happen like that!

The key is that you need to put in the work and be very consistent, and this applies to all workouts and exercises you do!

After years of doing push ups, I just don’t get sick of them.

Of course it is a good idea to take a break from them every now and then, and thereafter you can start off again!

Cheers,
Will

The post I Finished The Push Up Challenge: Here Is What Happened After 30 Days! appeared first on The Bald Brothers.

If you are looking at changing up your workout routine and adding in a new form of resistance training, then I suggest you start incorporating kettlebells into your bodyweight workout routine!

Some people call kettlebell training a fad or say that it’s trendy and will die out eventually.

But I do think the people who say this have clearly never taken kettlebell training seriously, because it is everything but a fad.

It’s effective.

It’s tough.

And it actually works!

Kettlebell training workouts are for people who have a really good cardio fitness and strength base and who are looking to take their workouts to next level.

I would not recommend doing kettlebell training if you have just come off of a 6 year sabbatical and you are suddenly starting to workout again.

The functional side of using kettlebells is really good, and they create new type of movements to which your body is not used to.

Now before you get started, you need to know that when it comes to kettlebells, technique is everything. If you decide to start off heavy and have no regard for form, you will end up only hurting yourself.

Sounds obvious, I know, but we are men. And that means we often want to go as big as possible, as fast as possible!

So start off slowly with a light weight, and work your way up.

In A Hurry?

Below are our favorite kettlebell products which you need to check out!

Top Choices

Onnit Kettlebells

$22.95 - $114.95

• Optimised for performance
• Colour coded by weight
• Weight ranges from 6kgs to 32kgs

Buy Now

Premium Pick

Primal Kettlebells

$129.95

• Primal Kettlebells
• Limited Primal Edition
• Also Zombie And Legend Kettlebells

Buy Now

7 Of The Best Kettlebell Benefits

The physical benefits of kettlebells training are endless.

The increase in strength and overall fitness which you get from training with them on a regular basis is pretty insane.

Below are 7 kettlebell benefits which we have found to always be present!

#1: Full Body Workouts

Most of the kettlebell exercises use hundreds of muscles at one time.

The days of doing specific bicep or tricep exercises are long gone!

Instead, kettlebell training does it all in one go.

Training the full body is excellent for fat loss, because the more muscles you activate the more calories you burn.

No matter what exercise you do when using kettlebells, you are always working a variety of muscle groups.

#2: Better For Daily Life & Improves Posture

Kettlebell training is based on functional movement patterns, meaning that the exercises you perform help improve your day to day life, as well as sports performance or leisure activities.

So many of us spend so much time sitting in front of our computers while working. This can easily lead to a bad posture.

Kettlebell training helps to counteract all of the damage sitting does to our body.

For me personally, functional training and its benefits are the best part of using kettlebells.

Think about your everyday movements. Lifting things. Pushing things. Making these chores easier will only have a positive impact on your daily life.

#3: Improves Your Cardio & Fitness Levels

Kettlebell training is a very dynamic, functional exercise and hence raises your heart rate quickly. So as well as developing muscle and strength, you also receive a full cardio workout.

Kettlebell training takes away the need to perform weights on one day, and cardio on another.

You can do everything in just one solid workout!

#4: Can Be Done From Any Location With Very Little Space Needed

Gym memberships!?

No need for that anymore.

Why spend money on a gym membership when you can invest a fraction of the amount of money and purchase your own equipment.

Kettlebell workouts are similar to bodyweight workouts in that they can be done in small spaces.

You just need enough space to wing your arms and move a round a bit.

#5: Quick Workouts Which Reduce Overall Training Time

Long gone are the days of one hour workouts.

Time is money and you really don’t need to workout for an hour if you can get the same output in 20 minutes!

One of the benefits of kettlebell training is that you can flow from one exercise to the next without the need to put the kettlebell down.

The ability to move from one exercise to the next and not having to change the kettlebell weight results in much quicker workouts. Often in 20 minutes or less!

#6. Only One Kettlebell Needed

No need to break the bank and buy multiple kettlebells. You can only use one kettlebell at a time, and that’s all it takes to improve your strength and fitness.

You can chop and change the exercises and workouts to make them more challenging, whilst using the exact same kettlebell.

#7. Allows You To Never Miss A Workout

We all know how busy people are today, and having to make time to drive to the gym is sometimes really tough.

Kettlebells allow you to train from anywhere.

The local park, the beach, outside or inside at any time, giving you freedom to exercise whenever and wherever. But this also means that you have no excuse to ever miss a workout!

How To Select The Correct Kettlebell

When starting off with your kettlebell training workouts, it’s recommended for men to choose a 12kg to 16kg kettlebell!

This might not seem like a lot to you, especially if you already consider yourself a strong guy.

But if you are still a beginner with kettlebells, then you should definitely start at a lower weight. This will allow you to make sure your form is 100% correct.

A weight of 12kgs or 16kgs may not be that much when doing a squat, barbell curl or bench press, but kettlebell training is so different and will most likely be hitting muscles you never you thought you had!

In the USA, our go-to brand when it comes to kettlebell training is definitely Onnit.

They have some seriously awesome equipment, and so we do recommend them highly.

Here is a list of the various kettlebell weights we recommend according to whether you are a beginner, intermediate or advance kettlebell user.

Please note, feel free to go for a lighter weight if needed. These recommended weights are just based on our experience.

12kg/26lb Kettlebell

Who should use this weight? The ultimate kettlebell beginner with minimal cardio and strength fitness. If you are a guy starting out, then 12kg is a good start.

Shop on ONNIT Now!

16kg/35lb Kettlebell

Who should use this weight? The beginner with a basic cardio and strength fitness. If you feel you are already quite a fit guy, then 16kg is a good start.

Shop On ONNIT Now!

20kg/44lb Kettlebell

Who should use this weight? You have a solid base of fitness and have been using kettlebells for a period of time and have developed a decent level cardio and strength fitness.

Shop on ONNIT now!

24kg/53lb Kettlebell

Who should use this weight? You have been doing kettlebell training for 6 months and have a really solid base of cardio and strength fitness.

Shop On ONNIT now!

28kg/62lb Kettlebell

Who should use this weight? An experienced kettlebell user with an ultimate high level of fitness.

Shop on ONNIT now!

32kg/70lb Kettlebell

Who should use this weight? The ultimate kettlebell beast that has no limits to his or her cardio and strength fitness levels.

Shop On ONNIT now!

Primal And Zombie Kettlebells

Onnit has some really cool looking, innovative kettlebells for you to use!

They have custom made primal, zombie and legend kettlebells.

I love the way they look!

So badass.

Now they are more expensive, so I am just adding them here for you to see. There’s no reason why the kettlebells listed above won’t do the exact same job at all. But if you want some beastly kettlebells, then try these ones out below!

Below are just a few that you might interested in.

24kg/54lb Ghostface Thrilla Zombie Bell

Shop On ONNIT now!

30kg/72lb Mega Dead Zombie Bell

Shop on ONNIT Now!

5 Basic Kettlebell Must Know Exercises

A kettlebell workout isn’t like other types of strength training routines you may have tried.

It provides a more holistic type of exercising that targets several muscle groups at once.

You’ll also find a more functional component to these exercises that many other types of workouts lack.

This fact alone sets kettlebell training apart!

Lets take a look at five basic kettlebell exercises that you should perfect.

#1: The Press

The press is another basic move that will help you build strength for other exercises such as the snatch and the clean and jerk.

This one will target your shoulder and arm muscles while engaging your spine for balance. You’ll need one kettlebell.

Begin standing up holding it at shoulder height with your elbow bent. Make sure your back is straight.

Extend your other arm out to your side. Then, lift the kettlebell above your head. Pause briefly at the top and lower it to the starting position. Repeat the sequence with the other arm.

#2: Two Arm Swing

The two arm swing, or Russian swing, is a foundational move which will prepare you for more challenging exercises.

It’s essential to master this one first. It targets many of the same muscles as the deadlift, whilst also engaging your arms and shoulders.

You’ll need one kettlebell for this exercise. Start as if you were going to do a deadlift. Then, bend forward at the hip and grasp the handle of the kettlebell.

Swing it forward, keeping your arms straight, and your knees slightly bent.

Raise to the level of your chest, letting the pendulum movement bring it back to your body.

#3: The Squat

The squat might not be a favorite exercise, but it certainly is a beneficial one. This move targets the muscles in your thighs.

Because it is a large muscle group, you’ll burn a lot of calories to keep up with the fuel they’ll need.

You can do this exercise with one or two kettlebells.

Begin standing up holding a kettlebell in both your hands at chest height. Your legs should be hip distance apart.

Then, exhale as you bend at your knees, making sure to keep your back straight as you lower your body. Inhale as you return to the starting position.

#4: The Farmers Walk

The farmer’s walk may seem like a mundane exercise, but you’ll appreciate your effort next time you have to bring in the groceries.

It’s a functional movement which is a hallmark of kettlebell exercises.

It’s a compound exercise that involves more than two joints.

Begin with a kettlebell on either side of you. Squat down and grasp each one. Stand up while keeping your back straight. Then, walk for a specific distance or number of laps.

This exercise is harder than it sounds, especially if you walk for several minutes. Be sure to maintain proper posture as you complete this move.

#5: The Deadlift

The deadlift targets the muscles in your lower back, hips, and knees. It will also engage your spine and upper back.

It’s a basic move that is ideal for beginners to these workouts.

Begin by placing a kettlebell of equal weight on your left and right sides.

Bend down with your knees and grasp the weights. Then, stand up again with the kettlebells in hand with a smooth movement.

You can also perform this exercise using one kettlebell. Bend down, making sure that your knees point in the same direction as your feet.

Final Thoughts

Using a kettlebell is an excellent way to build strength in your shoulders, back, hips, and legs and take your strength training to another level if you are looking for a change from bodyweight workouts.

They provide the additional benefits of functional movements that can make a positive impact on your everyday life.

Cheers,
Will

The post 7 Awesome Kettlebell Benefits & How To Buy A Kettlebell appeared first on The Bald Brothers.