Squats

The Rise Up Challenge

It’s time to RISE UP for this week’s workout challenge! Whenever you try to accomplish something difficult, you’re bound to stumble and fall. You will fail. And when you’re down there, you’re bound to have thoughts that sound something like… “This is too difficult.”...

Top 5 AMRAP Workouts

Top 5 AMRAP Workouts

A few weeks ago, we dove deep into the world of High Intensity Interval Training (HIIT) workouts, which are very beneficial (and very tough) circuit training workouts. We got a lot of awesome responses and questions from people who, between taking deep, heaving...

Can you Keep up with a Champion Kickboxer?

Can you Keep up with a Champion Kickboxer?

Hi Everyone! My name is Mike Rao. I am a Muay Thai champion (TBA-SA 2011 B-Class Champion, 2014- USMTO Open Class Silver Medalist and record of 15-6-2 KO) and personal trainer. I am here to take you through a dynamic bodyweight workout that I personally use... and I...

Tabata Workouts: 7 Extreme Fat Shredding Circuits

Tabata Workouts: 7 Extreme Fat Shredding Circuits

Four minutes is not a lot of time. Really, there’s not much you can do in that span. Sure, you can forward your coworkers a funny, work-related email. You could watch the hypnotically adorable Duck Song video. Or you could get halfway through that voicemail your mom...

25 Quick Bodyweight Workouts You Can Do in Under 25 Minutes

25 Quick Bodyweight Workouts You Can Do in Under 25 Minutes

Hey, are you busy? Of course, you are! What a silly question. We're all busy. Studies show we're working more than ever and taking less time for ourselves these days. With everything on our plates -- jobs, family, school, driving, walking the dog, paying bills, and...

MMA Bar-Style Circuit Training Program

MMA Bar-Style Circuit Training Program

Guest Post By Funk Roberts - Certified MMA Conditioning Coach and Metabolic Trainer With BarStarzz and calisthenics being one of the hottest trends right now in fitness, it should come as no surprise that we are seeing more and more people take their workouts out of...

Daily Calisthenics Routine

Daily Calisthenics Routine

It’s always tough working something new into your daily routine. Let’s face it, we’re all plenty busy as it is. Between work, family life, and scrolling through various social media feeds, where does the day go? The thing is, fitness is something everyone should be...

STREET WORKOUT WORLDWIDE

STREET WORKOUT WORLDWIDE

The following is a guest post by Al and Danny Kavadlo adapted from the book STREET WORKOUT by the Kavadlo Bros, and is published with permission from Dragon Door Publishing. Around the turn of the millennium, calisthenics crews convened in New York City and trained on...

6 Partner Exercises to Try on National Best Friend Day

6 Partner Exercises to Try on National Best Friend Day

There’s nobody quite like your best friend. In a world of billions upon billions of people, if you’re lucky enough to have one (or more), it’s a pretty special bond. They’re always there for you, they are an everlasting sympathetic ear, and can always pull a smile out...

Top 6 Bodyweight Squat Variations

Top 6 Bodyweight Squat Variations

When considering bodyweight training as an alternative to using heavy weights, a common concern is that there are limitations on lower body exercises. Now to be fair, that is somewhat true. But unless you’re looking to get huge, bulky muscles (the kind necessary for...

Wild Gains: Animal Kingdom Calisthenics

Wild Gains: Animal Kingdom Calisthenics

Apparently, animals are all the rage in Tinsel Town these days. It’s a bona fide invasion, whether they’re animals in a jungle, animals in their own town, animals getting kidnapped or animals moving to Hollywood. Everyone’s catching the fever -- even us! We recently...

calisthenics geography: The Itinerary Of Gains

calisthenics geography: The Itinerary Of Gains

This week, A Shot of Adrenaline reached a milestone we’re excited to share: we now have over 5,000 likes on our Facebook page! As we continue to grow, we’re humbled and honored that so many people have found value in what we offer. We plan to continue this growth...

The Hands-Feet Bodyweight Workout

The Hands-Feet Bodyweight Workout

According to a statistic I just invented, the bottom of our feet is touching the floor for over 99% of our waking hours. Considering that we are a mammalian species, that´s embarrassing.  Well, not all mammals use all fours for balance. Some like whales use none and...

3 Unique Bodyweight Exercises For Fat Loss

This is a guest post by one of my dear friends, Kate Vidulich, founder of 1,000 Calorie Accelerators. Bodyweight exercises are awesome for fat loss conditioning and building muscle – and they will seriously kick your butt. The #1 reason I love bodyweight training is...

How To Do A Bodyweight Drop Set

In order to build stronger muscles you have to tear tissue. Its as simple as that. When you are just using bodyweight exercises however its often hard to do that. That's why in today's Mad Monday I'm going to show you how to incorporate body weigh drop sets into your...