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Handstands - Curved Back Walt Disney Concert Hall

3-Step Formula for Minimalist Workouts

Sometimes (more like a lot of times) life gets really busy.

And this messes up your whole workout schedule.

Some people decide to skip their workout all together while other beasts like yourself decide to still get a workout in even if it’s not perfect.

When times get busy I like to keep things really simple and only do 3 exercises.

I have a very simple formula to follow and here it is: Push, Pull, Legs

I simply pick one exercise for each and get to work.

  • Push: Push ups, dips, handstand push ups, overhead pressing, bench pressing.
  • Pull: Pull ups, rows, levers.
  • Legs: Squats, deadlifts, lunges, sprints.

You can do these in super-set fashion or circuits.

This is a very minimalist approach to training but it works really well when short on time.

I actually used this formula the other day and did this workout:

1) Ring Muscle Up x 1 + Ring Dips x 5
2) Kettlebell 1 Arm Overhead Press x2 (each arm)
3) Sandbag Loading x 1

Repeat circuit 5 times

I filmed that workout so you can check it out here:

I finished this workout in 30 min and was back home feeling great.

If you are ever on a rush I would invite you to use this simple 3-step formula and do your own minimalist workouts.

Keep Killing Your Monday Beast!

Attack Life and Get Stronger!

– Luis Carrillo
http://BeastLifestyle.com/

Let’s Be Friends:
Instagram: https://www.instagram.com/itsluis/
Facebook: https://www.facebook.com/BeastLifestyle
YouTube: https://www.youtube.com/user/BeastLifestyle

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4 core exercises for strong abs

4 Core Exercises for STRONGER Abs! (You probably aren’t doing them)

My dudes!

I got some Core Burners 🔥 for you today.

I went to the LA Fit Expo last weekend and got to meet some really cool athletes that you’ve probably seen online.

I’ll share some of that tomorrow but they fired me up to push my training even harder.

Now with that said here are the exercises!

You can see the video here: https://youtu.be/V4l8wMnLtAw

Core Exercises You Probably Aren’t Doing 4 Stronger Abs:

#1: Furniture Slider Push Up Walks: These are killer for your core & you don’t have to do them weighted like I did or do the push ups. You can simply walk with the furniture sliders for distance. If you don’t access to furniture sliders you can try to use towels on your feet or your socks if you are gonna do these on a wooden floor.

#2: Plank Pancake Stacking: Stack up a bunch of plates and switch them from one side to your other one while holding the plank position the whole time. This one starts out easy but depending on how many plates you stack up the difficulty increases and you can also do them slower to make them harder. This one is great since it forces you to work on rotational strength and stability which is crucial for sports that require sprinting from any angle.

#3: Dragon Flag Negatives: This is the best core exercise to learn core control and if you are training to achieve skills such as levers and the planche this is the exercise that has the most carry over since you are forced to keep tension on your core, hips, and ankles at all times. When doing this exercise make sure your hips are up and your toes are pointed to keep your body in proper alignment at all times.

#4: Weighted Hollow Holds: On the video I used a 30 pound weight and it had me dying after 5 seconds of holding this hollow hold. If you have ever wanted a great low ab exercise this one is killer. Play around with the weight to make it hard or easier.

What all these exercises have in common is that: They work on core stability an strength.Training these exercises will have a lot of carry over to:

  • Improving your sport
  • Lifting more weight since you are able to keep your core engaged for longer and they
  • Also will make learning more advanced bodyweight skills like planche, handstands and levers a lot easier.

Pick one exercise and try it on your workout next time & let me know how it goes!

Attack Life and Get Stronger!

– Luis Carrillo
http://BeastLifestyle.com/

Let’s Be Friends:
Instagram: https://www.instagram.com/itsluis/
Facebook: https://www.facebook.com/BeastLifestyle
YouTube: https://www.youtube.com/user/BeastLifestyle

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Arms & Back Punisher Workout (Calisthenics Freestyle & Farmer Walks)

Arms & Back Punisher 💀 Workout (Calisthenics Freestyle & Farmer Walks)

Yo Yo! Hope your day is going amazing!

I am driving 7hrs tomorrow to visit a strength coach in Santa Cruz, CA in order to learn how to lift more weight without adding bulk & also to learn how to use hypnosis in your workouts to break PRs & burst trough training plateaus! It is going to be EPIC!

Can’t wait to share what I learn with you soon.

Today I wanna give you a “Freestyle Workout”

And if you have never “freestyled” then you are in for a big surprise since essentially you make up your own rules.

You can see the workout video here:

💀 Here is the Arms & Back Punisher Workout 💪

➖➖➖➖
Super-set #1

1A) Muscle Up Flow x 1
1B) Farmer Walks x 1

Repeat Super-set 4 times (with 1 min rest in between super-sets)

Super-set #2

2A) Parallel Bar Freestyle (Dips) x1
2B)) Pull Up Side to Side Walks (explosive) x1

Repeat Super-set 3 times (with 1 min rest in between super-sets)

4) Handstand Push Ups x 1 Max set
➖➖➖➖

You will want to “freestyle” with the muscle ups & dips (That’s why there is only 1 rep labelled)

All that means is is that you create a flow and do an exercise right after your muscle up.

Example: Muscle up to front lever or muscle up to straight bar dip.

You can add 1 or 3 exercises right after your muscle ups & create a “flow”

Modify everything at your level, if all you can do is 3 pull ups then freestyle that. You could do a pull up to a pull over or a pull up to an L-sit (there are no fixed rules)

➖➖➖➖
Give this workout a try or next time you do your workout; add a flow.

Pick one exercise like pull ups & do a flow/freestyle with that one exercise.

I guarantee this will be a fun & tough challenge that will only help you get stronger & build more muscle from the added time under tension.

Let me know how it goes and if you have any question feel free to reply to this email!

Attack Life and Get Stronger!

– Luis Carrillo
http://BeastLifestyle.com/

Let’s Be Friends:
Instagram: https://www.instagram.com/itsluis/
Facebook: https://www.facebook.com/BeastLifestyle
YouTube: https://www.youtube.com/user/BeastLifestyle

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FREE 4 Week Workout Plan to Build Muscle

Last year I moved out of my house for the first time and it was a big learning experience.

I had to be more responsible, get used to meal prepping and workout before or after my work, even when I was tired.

The same thing applied to my roommate who hired me to be his personal trainer. When he came back from work it was workout time for him even if he was super tired from walking around in the heat from 6am-6pm as a mailman.

Below is the workout that him and I did for a couple of months, it is nothing fancy but it worked to help him gain muscle, improve conditioning, lose body fat and get a lot stronger!

If you don’t have barbells or dumbbells don’t worry, find a substitute like a heavy rock or make a sandbag.

If you’ve been wanting to get started in your fitness journey or you’ve been slacking and need an all around muscle building plan to get you back into shape – print out the workout and give it a go. I know you will get you results like it did for us.

DOWNLOAD THE WORKOUT HERE:

4 week muscle and strength plan

==> 4 Week Workout Plan to Build Muscle

Follow the plan, attack it once you are back from work and I know you will get results!

If you have any questions drop them down below!

Attack Life & Get Stronger

– Luis Carrillo

========================
Recommended Workout Programs
========================

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

15 BackUp Workouts – Short on time? No Equipment? Or Are Bored & Need a Challenge? – I Got You Bro!

Simplify Your Workouts & Nutrition + (Actually Eat Your Veggies Trick)

The other day I ordered a dash wallet and when it came in the mail, the package contained this quote:

 “Sometimes the questions are complicated and the answers are simple.” – Dr. Seuss

That quote made me think about simplifying my workouts & nutrition for this month.

My simplified exercise list:

  • Squats
  • Deadlifts
  • Bench & Overhead Presses
  • Farmer Walks
  • Pull Ups, Chin Ups, Inverted Rows & Muscle Ups
  • Dips
  • Push Ups
  • Squats & Pistols
  • Jumping
  • Crawling
  • Climbing
  • Rolling
  • Sprints

My simplified food list:

  • Eggs & Cheese
  • Chicken
  • Turkey
  • Ground Beef & other red meats
  • Salmon, tuna and other fish
  • Rice
  • Pasta
  • Potatoes & Yams
  • Beans
  • Oatmeal
  • Fruits & Veggies (See my video for the “actually eat your veggies trick“)
  • Almond or Rice Milk
  • Coconut oil
  • Butter
  • Peanut & Almond Butter
  • Nuts & Seeds
  • Avocados

**Pro Tip: Meal prep & cook your meats & carbs in advance so you only have to reheat them later – preparation is the cure to not desperately look for anything to eat once you come home hungry & are un-energized to cook**

My simplified supplement list:

  • I sometimes take creatine
  • Don’t take protein powders because they make me bloated (Haven’t experimented with pant based ones yet)
  • I am testing out making my own nootropic stacks (Limitless anyone???)
  • And zinc (ZMA’s) before sleeping – These have helped me a lot to not get sick, improve my sleep & my dreams are much more vivid

That’s what I am focusing on for this month, and I want you to ask yourself those 2 questions.

  1. I can do a lot of different styles of workouts but what are the most important goals for me right now? – For me it is Strength and movement efficiency.
  2. I can eat whatever I want, but what foods are the ones that will give me the most energy & support my fitness goals? – For me it is real whole foods that I know will not bloat me.

Answer those 2 questions for yourself & simplify your lifestyle so you can focus on what will give you the results you want.

Simplify Your Life & Get Stronger

– Luis Carrillo

========================
Recommended Workout Programs
========================

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

15 BackUp Workouts – Short on time? No Equipment? Or Are Bored & Need a Challenge? – I Got You Bro!

2 Simple Tips for Eating More & Using Better Form (Beginner Workout Problems)

I always like to ask everyone who signs up for my newsletter:

What is your #1 struggle or problem that you are facing right now? what is stopping you from getting stronger or building more muscle?

I always get some really good questions that I am gonna start sharing more with you since I know a lot of you are facing these same issues.

Today I got this question from Dirk (who is a going through beginner workout problems) asking:

Don’t really have a “big” problem, mostly little things like eating enough, learning proper form, basic beginner problems I suppose

I know a lot of us suffer with the same issues, even if we are not beginners – consuming enough calories & using proper form are simple to do once you establish the habit, so today I wanna offer 2 simple tips that will help you develop this important habit.

Eating enough calories: Don’t stress out a lot about macros & precise calories, simply start eating more little by little (instead of all at once) add an extra bowl of brown rice everyday for one week, the next add a table spoonful of coconut oil everyday for one week & keep getting used to consuming more calories week by week (it will be easier to adapt this way)

Using proper form in your workouts: This is key to develop good habits, so don’t listen to your ego & don’t max out on lifts…since you are a beginner, you don’t need to max out in order to see results, just do more work/weight week by week. If you reach a point where a weight or exercise is too heavy for certain amount of reps (for example: 4 sets of 8 pull ups) then do more sets but with less reps (example: 5 sets of 6 pull ups) – in the end you will be doing more overall work & be able to keep better form instead of forcing ugly reps that can lead to injury (and being injured for 1 or 2 weeks is no fun)

A simple thing you can do to keep proper form in mind at all times, is to do a warm up set & focus on proper form only (don’t care about the weight you are lifting on this set, just prep up your body & mind for the lift – close your eyes & visualize the weight you wanna be lifting if you must)

Besides all of this just rest a lot so you can be ready to kill it next time you train.

These are very simple tips, but put them into use & I know they will make a huge difference overtime.

If you have any more simple tips for these issues drop them below & let help each other out to solve these beginner workout problems!

Attack Life & Get Stronger

Luis Carrillo

========================
Recommended Workout Programs
========================

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

15 BackUp Workouts – Short on time? No Equipment? Or Are Bored & Need a Challenge? – I Got You Bro!

Encyclopedia of Underground Strength and Conditioning Book Chapter

Underground Strength Book – Why I train the way I train.

I still remember the first time I decided to do a dumbbell clean & jerk with a 45 pound DB at LA Fitness – feels like it just happened yesterday.

I was doing my typical bodybuilding workout – 4 sets of 12 reps & body part splits – today was shoulder day & I had been consuming training advice from from this bald guy named Zach Even-Esh.Zach Even-Esh rock training

His style of training was unconventional – using tires, rocks, ropes and playgrounds as workout material. It was a little crazy for me back then since I was used to just going to the commercial gym and training there like everyone else. But one of the exercises that Zach kept repeating over and over was overhead presses with rock and dumbbell clean and jerks.

So while at the gym I decided to do a DB clean & jerk & since then I haven’t trained the same. The explosiveness of that movement hooked me & I needed more aggressive training.

Slowly I learned more & more from Zach until my training evolved into being part underground – training with an aggressive attitude & not making excuses.

If you have ever wondered why I train at playgrounds, use sandbags, rocks, playgrounds & love to simply train with anything – it is all because Zach injected me with his Underground Strength DNA ever since I started incorporating his training style.

This week he released his first published book & I am stocked! I just ordered & can’t wait to attack it.

Check out the trailer – it will make you wanna go tear it up!

Encyclopedia of Underground Strength and ConditioningPurchase the book at:

==> Dragon Door

==> Amazon

==> Kindle

There are some bonuses you can get if you purchase by tonight, but knowing Zach’s quality of products the bonuses are just extra icing on the cake – the book alone is worth it & I highly recommend you get it.

Matt WichlinskiEverything you need to know about getting stronger and mentally tough is covered in detail in this book. If you are looking for a shortcut, or don’t have a true desire to work as hard as possible, this book is not for you. This book is all about embracing the effort, doing your best, inspiring everyone around you, and being the consummate leader of your social circle, all while becoming the strongest version of yourself.

This book is loaded with inspirational stories and informational programs that work. Zach’s training methods are intense and his passion is unparalleled; if you want to succeed, this book is for you.”—MATT WICHLINSKI, Strength Coach, WWE Performance Center

Attack Life & Get Stronger

— Luis Carrillo

P.S. If you get the book at anytime, forward me your receipt to beastlifestyle [at] gmail.com & I’ll give you my book: 15 No Excuses Workouts as a bonus.

No Mirrors, No Towels, No Rules

Yo guys what’s up!

It is Monday, another start of the week to kick ass!

A few months ago I put up a video, sharing how to do pull ups with just a door

You can see it here:

Got some fun comments about it on Facebook, but my goal with this video was to make you see how lack of equipment is not a valid excuse for you to not get results.

How when you have nothing, all you can do is rely in your creativity to find a way to make things happen!

military deadlifts - no rules training

One of the things that always fires me up is seeing beasts training outside their houses with just a simple bench, a barbell and some rusty plates – No Mirrors, No Towels, No Rules

Just moving heavy iron, sweating buckets & playing loud music!

Why can’t there be more people with this attitude?

But at least You Get It!

You don’t make lame excuses as to why you can’t do something

You just put in the work & constantly seek improvement, never conforming to the idea that you are strong enough. You might reach your current goal, but there is always another bigger & scarier goal waiting right after that one.

This is a never ending journey of growth & the sooner you comprehend that, the more you can enjoy the pain, sweat & blood that comes from training.

That’s it for today: Never conform & always seek to be better than yesterday!

Attack Life & Get Stronger

Luis Carrillo

========================
Recommended Workout Programs
========================

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

Opportunistic Pull Ups at the Park

What’s up Beast!

Earlier this week I posted a video showing how you can do pull ups in many different places at the park.

Not just in the obvious monkey bars, but with swings, trees, metal pipes and anywhere I could hang in the playground area.

I’ve been getting good feedback with this video so I will do more like these showing you how you can workout and do different exercises anywhere.

“If you can bypass looking at the obvious then you’ll find opportunities everywhere!”

I would love to see more people having this “opportunistic” way of looking at exercise, so I am exited to make more videos.

If you have any specific exercise you wanna see let me know so I can make it happen…and if you have a video of you doing any type of of opportunist exercises or street workouts (with or without weights) drop the link in the comments below, I’d love to share it on my Facebook Page to get more people fired up!

That’s it for today,

Keep Attacking Life & Getting Stronger,

Luis Carrillo

3 Reasons Why YOU should Workout with Odd Objects

Whether it be sandbags, kettlebells, kegs, tires, rocks or a bag of potatoes

Odd objects are all around us and you can use them as workout equipment

Most of the times these odd objects are free or very low cost to make (compared to buying barbells and dumbbells)

But before I go onto describe some of these things that you can use as workout equipment let me give you 3 good reasons to train with objects:

Elliott Hulse Sandbag Loading#1 – They don’t have an even load so they force you to workout extra had, using more stabilizing muscles & activating more muscle fibers

These object don’t have to always be just heavier in order to increase their difficulty…you can just use a bigger, thinner or different material item

For example fatter sandbag (a lot harder on the grip), thicker bars (you can even use trees), or using towels & ropes

#2 – Odd objects are everywhere & will make you open your mind to working out anywhere and with anything

Working out at a gym is not always a necessity if you know how to use the tools in your environment to your advantage:

Use chairs as dip stations, walls to do pull ups, push cars for conditioning, etc

Doing this will also save you a lot of money on workout equipment…for example you can make a 100 pound sandbag for less than $20! (compare that to 100 pound dumbbell that might cost $70+ just for one DB)

Pro Tip: Buy used workout equipment on Craigslist & garage sales to save a lot of pennies

#3 – They are Fun & will make you Free

Free from always following rules & doing things like everyone else

When you use odd objects not only will you get stronger but will also be captivated by the challenge of using something uncommon to workout brings

  • You will walk out onto the world & see fences everywhere where you can do dips & pull ups at
  • You will see stop signs and try to do flag poles on them
  • You will see a heavy rock & wonder how much it weights, but curiosity & wonder won’t be enough so you will approach it, pick it up & start doing squats, lunges & overhead presses with it
  • You will pick up heavy things when you go shopping just, like front carrying a car battery all around Walmart just so you can get a massive biceps pump while everyone else doesn’t!

And perhaps all of those were personal examples, but either way your mind will be open to seeing everything as an opportunity to workout once you regularly use odd objects in your training

If you try working out with a rock for example you will feel your grip having to work extra hard – the uneven rock will force you to stabilize your whole body & you will unconsciously be freeing your mind form always having order and rules to workout

When you know you can use anything in your environment to workout you become free to explore the world & get stronger anywhere and with anything…

Life becomes your 24/7 Strength Playground!

My good friend Elliott Hulse was one of the first persons to ever introduce me to odd object training & ever since I haven’t looked back

I remember the first time I purposely pushed my car to workout, it was tough but fun

It was a different kind of energy & it made me realize that everyday things can be weapons for strength building – You just gotta be open minded & let go of always doing things “the right way”

Today Elliott’s program Lean Hybrid Muscle is on discount, but only for 8 more hours as of writing this

I’ve learned a lot from this program and this method of training is one that I personally use & will continue to use because it works

Inside you will not only get workouts, but also learn how to create YOUR OWN Hybrid Workouts + learn how to workout with odd objects

If this is something that sounds interesting to you then take advantage of his sale, if not then no worries

The program will still be available (just not with a discount)

If you do get it email me your receipt at: beastlifestyle@gmail.com and I’ll give you my “15 BackUp Workouts” as a bonus which will open your mind even more to using your environment as workout equipment + you’ll get some kick ass workout challenges

I guarantee that after you start working out with odd objects, you will not be satisfied with just using barbells and dumbbells…it’s a whole new world after this!

Lean Hybrid Muscle Reloaded

==> Take advantage of his LHM discount right here <==

Keep Attacking Life & Getting Stronger,

Luis Carrillo