All posts in Workouts

Last updated by at .

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

Save

Save

Upper Body Bodyweight Pyramid Workout for Muscle Building

Upper Body Bodyweight Pyramid Workout for Muscle Building

“You’re going to make a difference. a lot of times it won’t be huge, it won’t be visible even. But it will matter just the same.” – Commissioner James Gordon

I am starting the email with that quote because it is true in your training. (Also I am a fan of Batman so if you know who James Gordon is here is a virtual high five! 😉

A lot of times your training will not show visible results in the short term but:

  • The more you keep being consistent
  • The more you keep pushing yourself
  • & The more you keep going for that “one more rep” when your mind is telling you “no more”

I know you will destroy all your goals & I am here to help you in every step of the way.

1/2 Weighted Bodyweight Pyramid Workout

1A) Weighted Pull Ups     x 10, 8, 6, 4, 2
1B) Weighted Dips           x 10, 8, 6, 4, 2
1C) Weighted Push Ups  x 10, 8, 6, 4, 2

2A) Pull Ups               x 10, 8, 6, 4, 2
2B) Dips                     x 10, 8, 6, 4, 2
2C) Push Ups            x 10, 8, 6, 4, 2

3A) Any Core Exercise    4 x 10
3B) Kettlebell Swings      4 x 20

Here is how the pyramid goes:

  • You do weighted pull ups, dips & push ups for 10 reps each & thats one superset.
  • Rest 1 min.
  • Do the next superset but this time is 8 reps of each exercise.
  • Rest 1 min.
  • Next super set is 6 reps of each exercise.
  • Once you reach 2 reps that is the bottom of the pyramid and you are done with the weighted reps.
  • Repeat the pyramid going down again but this time without added weight.
  • Once you finish both pyramids finish off your workout with conditioning.
  • Once you are done with the conditioning go to a mirror and hella admire your arm gains. They will have a huge pump!
You should be able to do a lot of reps once you take off the vest, chain or weight belt from you. You will be really light.
Also if you need to modify this to our level please do so (lower the reps or don’t use weight at all)
Pyramids are a great way to make things harder in your workouts (specially if you add weight)
Aside from the massive aesthetic gains you will have from doing high rep exercises you will be getting stronger.
One of the keys to doing higher rep pull ups (15+) or push ups ups (100+) is to practice weighted exercises for no more than 12 reps
If you get used to training with added weight when it’s time for you to do a max set of pull ups you will crush your personal record.
​​​​​​​Give this workout a try & 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

Save

Save

Push ups - moby flower challenge - hardest push ups

The Hardest 4 Min Of Your Life! (Workout Challenge) 🎅

Ho Ho Ho!

First off I want to wish you a Merry Christmas. Enjoy quality time with the family and indulge in as much food as you want!

Today I will be sharing a quick workout challenge that will make you hate anyone who’s name is Sally!

It takes less than 4 min so you can try it out before going out, so let’s begin.

There is this song called Flower by Moby.

The song says: Bring Sally Up & Bring Sally Down

So the concept of this workout is to simply follow the lyrics of the song and see if you can survive the whole song without stopping (I still haven’t managed to complete the workout without resting)

So here are the steps:

1) Pick 1 exercise: Push Ups, Squats, Planks, Pull Ups, Dips, Etc

Let’s pick push ups for this example

2) When the song says: “Bring Sally Up” You press up on the push ups
3) When the song says: “Bring Sally Down” You go down on the push up & stay down until the song tells you to push up

Sounds easy right?

I’s a very simple concept but what sucks is that there are moment when the song says:

“Hold it!”

If you have never held an exercise for more than 10 seconds oh boy! you are in for a big surprise.

By the end of the workout you will hate Sally!

Also the song is less than 4 min long but it feels like forever, specially when they say “hold it”

Give this a try with any exercise you want & let me know if you survived the whole song without stopping.

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

Save

Save

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

Save

Save

Buff turkey - 10 min thanksgiving workout

Kill This 10 Min Thanksgiving 🦃 Workout

“You are the most important person in your life so treat yourself like a KING 👑 so you can serve the world with your gifts!” – Luis Carrillo

First off I Am Grateful For YOU.

I am grateful to have you as an action taker and member of the beast family.

Today we celebrate Thanksgiving in the US & this is for many an excuse to pig out as much as they can (I love food so I am guilty of it)

If that is the case for you too, here is a workout you can do to earn that Thanksgiving feast!

I understand not many have time today, so if time is precious today, set aside 10 min and give this a go, no excuses!

**10 Min Thanksgiving 🦃 Workout**

1) Clapping Push Ups x 5

2) Push Ups x 5

3) Bodyweight Squats x 5

4) Jumping Squats x 5

Repeat for as many rounds as you can in 10 min.

Note: When you get tired and can’t do anymore clapping push ups then substitute for 30 second planks (This might happen on the 3rd round)

Looks very simple on paper but this is intense since it involves plyometrics.

The main concept today is to just do something, I want you to enjoy time with your family and friends. So get on the floor, bust this workout out and enjoy your turkey!

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

Save

Save

Hiking Workout - Iron Mountain Trailhead Poway

Try This Workout Next time You Go Hiking!

“”Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t. — Rikki Rogers

Yo yo yo! Hope you are having a fantastic Taco Tuesday!

Sadly today we wont be talking about tacos, lol

I am a big fan of nature and I know you are as well.

Yesterday I posted this picture on my Instagram and I got a lot of cool responses. Turns out I am not the only one that does this.

hiking rock workout - make hiking harder

I want to invite you to try that next time you go hiking:

  • Pick up and carry a heavy rock for distance
  • Or overhead press the rock & then squat with it it

The heavier the rock the harder this will be.

If for some reason there are no rocks when you hike you can:

  • Bring a weight vest (I’ve seen a lot of guys jog with them)
  • Bring a kettlebell & overhead press it for distance
  • Load up heavy things inside your backpack
  • Bring a sandbag & do the hike with it
  • Pick up your friend and carry them on the hike for some distance

These are different forms of loaded conditioning & if you can’t hike due to weather then you can take the same principles: pick something heavy & walk around your block for distance.

Simple, tough and effective!

Give that a try next time you hike. It will be a killer workout and a fun challenge!

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

Save

Save

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!

Brush Your Teeth & Workout At The Same Time

Happy singles awareness day everybody!!!

Whether you are single or taken, I hope you keep your teeth clean.

Because you do brush your teeth regularly right? :/

I hope so…

Anyway, here is a short video of how I usually brush my teeth and get a quick pump at the same time 😀

Be creative & have fun in your training.

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.

Simple Hack to Workout More At Home!

If you ever feel distracted at home when trying to workout, give this simple hack a try!

Pick up your 2 or 3 major distractions that are keeping you away from working out, load them in your car & walk back home

Now that your distractions are gone, get to work son!

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