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Getting Strong With Al Kavadlo

In Core & Abs Training, Methods & Success Mindset, Progressive Calisthenics by The Fit Rebel

Celebrated Coach, author, and teacher, Al Kavadlo, is back to share more of his calisthenics wisdom in this episode of the RDP Podcast. It’s been far too long since I’ve had the chance to sit down and chat with Al. Since our last meeting, he’s unleashed a couple of valuable resources upon the calisthenics world. The first is his latest book, Get …

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3 Big Muscle Building Advantages Of Getting Older

In Core & Abs Training, Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset by The Fit Rebel

They say you can’t build muscle when you’re older. HA!!! That’s total Bullshivick! In fact, there are 3 massive muscle building advantages that can only come with age. These aren’t just any a few minor advantages either. I’m talking super-massive black hole size muscle building advantages that can make all the difference in the world! The best thing is, these …

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Which Muscle Group Helps You Look Your Best?

In Core & Abs Training, Leg Training, Methods & Success Mindset by The Fit Rebel

This week, I’m exploring which muscles help you look your best for the beach or the bedroom. In a world of functional and athletic training, working out for the sake of appearance is still important. Don’t let the nay-sayers say it’s vain or shallow to desire a good looking body. It’s perfectly understandable, and reasonable to want to look your …

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6 Common Misconceptions About Convict Conditioning

In Core & Abs Training, Leg Training, Methods & Success Mindset, Progressive Calisthenics, Pull Up & Biceps Training, Push up Training by The Fit Rebel

I’ve been reading and applying the lessons in Convict Conditioning for over 7 years now and I couldn’t be happier with the results. That’s why I continue to recommend it to anyone who’s interested in building muscle and strength through bodyweight training. Over the years, I’ve noticed a few common misconceptions about Convict Conditioning that pop up within our fitness culture. …

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The Simple Truth About Abs

In Core & Abs Training, Uncategorized by The Fit Rebel

Building up your abs and core strength isn’t very complicated yet a lot of experts seem hell bent to make it seem like it is. Each year there are new books, products, and gadgets that turn a simple process into a complicated mess. Some of these myths are half-truths that have been warped by time and bro-science. The old adage …

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My Quick Ab and Core Workout

In Core & Abs Training, Uncategorized by The Fit Rebel

You don’t need a long abdominal workout to get great results. You don’t even need a lot of exercises done for countless reps either. All you need is one, maybe two, exercise that you do for a few super hard sets. Take my latest core workout for example. It only uses one primary exercise (leg raises) for a few hard sets followed …

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Use Your Lats to Build More Muscle

In Core & Abs Training, Playground Workouts, Progressive Calisthenics, Pull Up & Biceps Training, Push up Training, Suspension Training, Uncategorized by The Fit Rebel

I always used to think of the lats as a narrow muscle group that ran up the sides of the back. I also used to think they were only really used in moves like pull ups and maybe rows. Lately, I’ve been learning a lot more about this incredible muscle and it’s made a massive improvement in almost every exercise I …

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Build Strong Abs With Dip Bar Leg Raises

In Core & Abs Training, Uncategorized by The Fit Rebel

Hanging leg raises are a staple in Convict Conditioning and progressive calisthenics. They are certainly one of the best core exercises by far. The dip bar leg raise is the second cousin to the hanging variety and it offers some unique challenges. It requires more shoulder and back stability, plus it can engage your pushing chain more than the hanging …

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Side Plank Progressions for Lateral Chain

In Core & Abs Training, Uncategorized by The Fit Rebel

Side planks are a staple for training the lateral chain. They also do wonders for the hips which is key if you’re looking to improve leg strength or kicking power. The problem is, there’s not a lot out there regarding how to progress or regress side planks. This causes a lot of folks to just plop down on the floor …

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A Simple Tip For Harder Abs

In Core & Abs Training, Uncategorized by The Fit Rebel

I just love simple little tweaks that make an exercise safer and more effective. This especially goes for abdominal and core training because I’ve long struggled to nail down techniques like hanging knee raises.  Moves that involve hanging from a bar always seemed to be crazy-good one workout and flat and bland the next. This simple tip I stumbled upon …

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Is Core Training Upside Down?

In Core & Abs Training, Uncategorized by The Fit Rebel

For the past several years I thought I was optimally training my core and abs. My primary strategy has always been to move the lumbar spine since that’s the collection of joints moved through an abdominal contraction. While this movement is important, I’ve come across some new information suggesting the primary movement should be in the hips which flips my …

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The Front Lever for Beginners

In Core & Abs Training, Playground Workouts, Pull Up & Biceps Training, Uncategorized by The Fit Rebel

  Front levers are magic. They work your entire back super hard, yet keep your spine and lower back safe. They will also lock down your back tension which carries over to improving almost every exercise imaginable. They are crazy efficient too. Just grab a bar, hang for a 10-15 seconds and you’re done one set. Check out this video …

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Cure Muscle Imbalances With Calisthenics

In Core & Abs Training, Uncategorized by The Fit Rebel

  Muscle imbalances are running rampant through our fitness culture. They cause joint pain, poor performance, weight gain, frustration and not to mention they screw up your body language and make you look terrible. So…yea they more than suck. Problem is, hard training isn’t always an ideal solution. Half the time it’s that hard training creating those imbalances in the …

Fix Lower Back Pain During Leg Raises

In Core & Abs Training, Uncategorized by The Fit Rebel

Low back pain and core workouts seem to go hand in hand but this doesn’t have to be the case. In fact, it shouldn’t be the case as that back pain is often a telling sign that things are not going as they should. Pain in various areas of the body, like joints, is often an indication that the stress …

How to Not Swing With Hanging Leg Raises

In Core & Abs Training, Playground Workouts, Uncategorized by The Fit Rebel

Hanging knee and leg raises are the gold standard in core training. They require strength and stability along your entire spine as well as strong hips. They also demand flexibility in the lower back to complete the package. The biggest threat to your progress is the tendency to generate a lot of momentum which can cause swinging. This swinging robs …

Deadlift Strength From Body Weight Training

In Core & Abs Training, Leg Training, Pull Up & Biceps Training, Uncategorized by The Fit Rebel

Many claim that body weight training can’t build the type of strength you get from lifting a big, heavy-ass, weight off the floor. To a point, they are correct. After all the body develops according to the specific demands of an activity. Therefore, the only activity that builds the exact type of strength as the deadlift is the deadlift.  So …

How to Do a Proper Sit Up

In Core & Abs Training, Uncategorized by The Fit Rebel

The sit up just doesn’t get the credit it rightfully deserves. It’s a solid, effective and safe way to really work your abs without any equipment. It’s even a great way to teach yourself how to develop abdominal dominant flexion as opposed to the much more common (and injury prone) hip dominant flexion. I’m on a quest to bring the …

Train Your Chain for More Functional Strength & Muscle

In Core & Abs Training, Leg Training, Methods & Success Mindset, Pull Up & Biceps Training, Push up Training, Uncategorized by The Fit Rebel

Do you train muscles or movements? It’s super important to carefully consider because your training and thus your results can be dramatically influenced by your answer. Both schools of thought have their pros and cons. Training muscles can build a much stronger mind-muscle connection but can be a very costly way to train since it often involves many exercises. Training …

Why Core Training is Not That Important

In Core & Abs Training, Playground Workouts, Progressive Calisthenics, Uncategorized by The Fit Rebel

Core and abdominal training is great, but seriously, it’s not all that important. Back in the day,  core training was all the rage and everything that was supposedly “functional” was about working the core. Then it was about the hips, then the legs and so on. The lesson I eventually learned was that there is no part of human body …

A Stronger Plank for Stronger Abs

In Core & Abs Training, Playground Workouts, Uncategorized by The Fit Rebel

  The plank is a rather new staple for core training. It’s quickly replaced the crunch in many routines and for good reason. That said, there are still plenty of ways the plank is abused and misused. Trying to hold the position for too long and trying to keep the body strait are a couple that come to mind. In …

Ab Wheel vs TRX or Suspension Trainer For Ab Work

In Core & Abs Training, DIY Fitness Equipment & Reviews, Suspension Training, Uncategorized by The Fit Rebel

  The Ab wheel is one of those uncommon infomercial products that actually works pretty well. It does a fine job of helping to build up core strength and stability thus being a pretty good influence towards those coveted six pack abs. That being said, I’ll take a pair of suspension straps over a simple ab wheel any day. Even …

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Theories on Why Body Weight Training Builds Sexy Physique #2

In Core & Abs Training, Leg Training, Playground Workouts, Suspension Training, Uncategorized by The Fit Rebel

  I must confess, I was one of those guys who believed that all I needed to do to build an attractive body was to either be as lean as possible or pack on muscle like crazy. All through high school and college I worked like crazy to bring my body fat levels into almost impossibly low levels. Then after I …