Bodyweight exercises only: Day 3, Cycle 3 - Sonnon 4x7 protocol

I'm way behind on my training logs!  I'll post an update on the missing days when I get back to Quebec.  Right now I'm in a hotel room in Montreal and I just finished doing my Moderate Intensity training day right here in the hotel room.

I didn't have the opportunity to bring my Clubbells with me, so I'm taking a break from the regularly scheduled 4x7 and decided to use a few pages from the Bodyweight Exercise Revolution e-book while I'm here.

After a good Intu-Flow warm-up, I went right into a few sets of short static holds of my "cheat version" spread-eagle gymnastics planche.  Then I went through the Moderate Intensity circuit of the Fat Loss program from the e-book.  Man, I just have to say it, this sh*t is good... (I try not to cuss too much on the blog, but the explicative was warranted in this case).

I know I'm "sayin' so myself," but if you follow the programs in this e-book you will get results in spades!  Yes, I guess I'm tooting my own horn (and that of my co-author Ryan), but I'm just really jazzed up after finishing that session...

Have any of you started using the Fat Loss program from Bodyweight Exercise Revolution?  If so, drop me a comment below.  I'd love to have your impressions!

Cheers,
Adam

Comments

[Johan Roelofse]

Hey Adam

Yup, I've just done my second day (high intensity) of the fat loss program. I must agree with you; this stuff is great. The moderate intensity circuit gave me a nice pump and a feeling of strength and the high intensity circuit was a smoker. I can see this stuff taking my strength, agility and fitness to totally new levels. Thanks for a great program.

[Adam Steer]

Johan,

Great to hear from you! I'm glad you are liking the program.

Cheers,
Adam

[Keith Koger]

Hey Adam,

OK, I guess I got a bit of a head start since I designed the e-book and had access to the material way before anyone else outside of you and Ryan, but I have already gotten to the hybrid days. Whew! At first I didn't think I was ready for it but with attention to the instructions and backing off a little when I needed to, it's coming along quite nicely. I do like the transition from doing the separate moderate intensity and high intensity work days to the hybrid days. Good stuff, man!

Keith

[Adam Steer]

Hey Keith - Awesome! Glad the program is going well and your getting results (even though you cheated by getting a head start...).

Cheers,
Adam

[Jason Hogg]

Hi Adam,

I'm a newbie to all this and just bought the Bodyweight Exercise Revolution ebook. I'm very eager to get started. I'm confused, though - perhaps because I don't have the DVD - I'm starting on the Fat Loss program; where I should start in the 16-step plan (Cycle 1, but Moderate, High, No, or Low?) I'm assuming then that you keep that same sequence for subsequent cycles?Any advice would be greatly appreciated.

Cheers,
Jason

[Adam Steer]

Hi Jason,

In the book, at the beginning of each chapter you'll find a 28-day chart detailing which workout to do on each of the 28 days. Each program starts with a Moderate day and then works through High, No and Low.

If you're still stuck, drop me a line:
adamsteer@cstcoach.com

Cheers,
Adam

[company logo design]

Well don't know whats going on but its not a Good way to do this. in my opinion we have to look again about this issue