These 8 Bodyweight exercises are all you need to master to develop a strong and lean body. Performing the Crunch Natural Movements regularly as your strength training sessions will support natural fat burn and build lean muscle.
PUSH-UP
PLANK
PULL-UP
DOWNHILL
SQUAT
HEADSTAND
LUNGES
HANDSTAND
Fitness training should be fun, enjoyable, and not hard to do. Wouldn’t that be nice? Yet, reaching ideal fitness levels and body goals is challenging for most people. The reason behind that is that the fitness industry makes it harder for people than it should be, without letting you know that it can be more accessible. The motivation behind that is of course, money. Our mission is to break things down to the necessary and help you find a more natural and more enjoyable way to get fit.
In principle, start to follow the basic and natural movement patterns of our ancient primal ancestors, and you will soon see how simple and easy achieving your fitness goals can be. Our primal ancestors were fit and mostly healthy – they had to be to survive in the harsh climates and circumstances they faced. They were fit naturally by going about their daily routine, which involved a lot of walking, running, lifting, swimming, and sprinting.
At Rob’s Health Crunch, it is our goal to crunch down the nonsense and bring you the truth about overall health, life on keto, and enjoyable fitness training. We make it simple and fun to do because it doesn’t have to be hard if you know what works.
You can achieve excellent overall health following this program, most importantly heart health, but you have to commit and stay the course. Without a strong and healthy heart, no matter what you may look like on the outside, you are not going to be healthy on the inside. That applies to everyone, professional athletes, young guys, and gals pumping iron in the gym and posting muscle photos on Instagram, middle-aged men, and women, all of us. If the heart is continuously overloaded with cortisol, which causes heart disease, the heart is going to suffer and fail.
MOVING FREQUENTLY
While this concept is not new and sounds logical, it’s one of the most overlooked aspects of our daily lives. In today’s modern world, with the hectic work and family lives most people lead, moving frequently gets put on the back burner or is crammed in here and there a couple of times week.
“Moving frequently” means what it says, and it applies to all types of movement — our bodies are built to be used and moved. In today’s world of convenience, it’s only too common to drive everywhere instead of walking or biking. People sit at their desk in an office all day long and barely move their bodies at all. This behavioral pattern results in poor for overall health, especially heart health, and contributes to insidious weight gain.
We have legs, and walking is the most natural form of movement we can to engage in. Walking is the single most essential and simple exercise we must do. Walking is the basis of being fit, remaining fit, or regaining fitness. If we make walking an integral part of our schedule, aim for a decent number of steps or distance per day, significant health benefits, and an improvement in fitness levels will soon become apparent.
I aim to walk at least 12000 steps a day, with 15000 being my ideal target. Fifteen thousand steps a day keeps the doctor away!
Besides walking, we should make an effort to engage in all kinds of natural movement. These can be anything like swimming, running, hiking, or sports activities we enjoy, such as tennis, soccer, baseball, skiing, canoeing, paddle boarding, or boxing. My personal favorites are water-skiing, tennis, and Muay Thai boxing:
- Water-skiing is an intense high-speed, sprinting type of sport that demands strength, power, explosiveness, and skill.
- Tennis is a more tactical, endurance, and skill-based game, which is stimulating to mind and body.
- Muay Thai is technical, demands skillfulness, and develops power, endurance, and a sharp mind.
The bottom line is, whatever it is you enjoy doing for movement, make sure you get outside, preferably, or indoors in a gym or studio and do it frequently!
STRENGTH TRAINING
Strength training is usually associated with going to the gym and lifting weights. While that is an excellent method to strength train, it’s not the preferred or best way to strength train. Learning to use Your Body as Your Gym is the most natural and rewarding way to strength train.
The Crunch Natural Movements are the critical exercises to strength train using your body weight. The beauty of this method is that you can do it from pretty much anywhere, without having to go to a gym. That gives you immense freedom, more time, and less stress in life!
Strength training supports muscle growth, bone density, organ strength, and builds stronger joints. Overall, these benefits support a healthier body and mind and a longer life.
SPRINTING
To most people sprinting sounds daunting and only something athletes would do. Everybody can sprint and should sprint to achieve ideal fitness levels. Sprint training triggers the fast-twitch muscle fibers, which activate fat burning and robust muscle growth.
There are many ways to sprint, even if you are older or overweight, there is no need to shy away from sprints, the contrary, sprinting once or twice a week will help you lose excess body weight, build lean muscle and become healthier and fitter all round.
Sprinting Options:
- Running
- Swimming
- Biking
- Step Running
- Rowing
- Elliptical
- Treadmill Walking or Running.
Depending on your age and condition, you can choose any of the above sprinting methods.
The most effective and rewarding, with the least impact on joints, is swim sprinting. I do NOT recommend run sprinting if you are overweight. Always begin your sprinting journey with a low impact sprinting option. Once you have improved your overall condition, you can move on to weight-bearing sprints.
