Tutorial - Burpees

Hey everyone,

Burpees are another bodyweight exercise which don't require any equipment.  They're a challenging full body movement, which will also improve your conditioning (as long as you maintain a good pace and do multiple reps).

Tutorial - Bodyweight Core Exercises

Hey everyone,

Today we are featuring a tutorial on bodyweight core exercises.  There are many different exercises which work your core - this Couplefit video tutorial will feature 2 which you can easily incorporate into your fitness routine. 

Tutorial - Pullups and Chinups

Hey everyone,

Pullups and chinups are another classic bodyweight exercise.  They do require equipment - at a minimum a horizontal bar (at sufficient height) which can support your bodyweight.  There are many different 'doorway' chinup bars available for home use.  Alternatively, you can find this equipment at a gym or even in a playground (e.g. monkey bars).  Regardless of where you do pullups or chinpus, this exercise will provide an excellent challenge for your back muscles (particularly your lats).

Tutorial - Bodyweight Squats and Bulgarian Split Squats

Hey everyone,

Today we are featuring a Couplefit video tutorial of bodyweight squats (3 variations of increasing difficulty), as well as bulgarian split squats.  Both of these exercises can be performed without any fitness equipment, although you can also hold weight to increase the exercise difficulty.

Tutorial - Bodyweight Hamstring Exercises

Hey everyone,

Continuing our exploration of bodyweight exercises that you can you do without equipment, let's take a look at 2 ways to target our hamstrings.

Tutorial - Bodyweight Lunges and Step-Ups

Hey everyone,

As we've discussed in recent posts, there are many different bodyweight exercises that you can perform without any equipment.  To continue exploring that idea, we have created a brief tutorial focusing on how to perform bodyweight lunges and step-ups.

Tutorial: How to do a squat

Hey everyone,

If you're looking for a foundational exercise that works a significant amount of muscle and delivers great fitness results, look no further than the squat.  Squats are a classic exercise - in fact, they are a fundamental movement pattern for humans.

Tutorial: How to do a pushup

Hey everyone,

The pushup is a classic bodyweight exercise.  You can do them anywhere!  This is an upper body exercise, which primarily focuses on your pectoral (chest), deltoid (shoulder), and tricep muscles.  They also work your core, as you maintain your body in a straight-line position.

Tutorial - Lunges

Here is a brief tutorial on how to perform a lunge:

The lunge is a great exercise that works your quadriceps, glutes, as well as your balance and core strength.

Tutorial - Turkish Get Up (TGU)

Here is a brief tutorial on how to perform a turkish get-up (TGU):

A TGU is a great full body exercise that focuses on coordination, flexibility and core strength.

Start the exercise by lying flat on the ground with a kettlebell just above your right shoulder, your right knee bent, with your right foot flat on the ground, and your left leg extended.  Grasp the kettlebell handle in your right hand and press it up towards the ceiling.  Using your core, sit up straight keeping your arm vertical and the kettlebell up in the air. Place your weight on your left arm and lift up your hips to swing your left leg underneath you and place your left knee on the ground.  Straighten at the waist, still holding the kettlebell towards the ceiling.  Stand up straight to complete the first portion of the exercise.

Tutorial - Kettlebell Swings

Here is a brief tutorial on how to perform kettlebell swings.  To note, there are different variations of the kettlebell swing, including overhead swings, one-hand swings, alternating swings, etc.  This tutorial will focus on the basic two-handed version, which provides a good foundation before you branch out into the other varieties.

To start this movement, stand with your feet roughly shoulder width apart, holding a kettlebell with both hands (arms extended).  Bend your knees to start the movement and swing the kettlebell back, between your legs, to begin to build some momentum.

Tutorial - Kettlebell Snatch

Here is a brief tutorial on how to perform a kettlebell snatch:

Stand up straight with your feet slightly wider than shoulder-width apart, holding the kettlebell in one hand between your legs.  Bend at the knees and waist and swing the kettlebell back between your legs to gain some momentum.  Then, keeping your core tight and arm straight, swing the kettlebell up above your head in an arc.  As the kettlebell passes 90 degrees, punch your wrist forward to swing the kettlebell around and prevent it from banging your wrist at the top of the exercise. Finish the exercise by standing with your arm stretched straight up holding the kettlebell. Reverse the sequence to complete the exercise.

Picture Sequence

Tutorial - Alternating Kettlebell Deadlifts

Here is a brief tutorial on how to perform alternating kettlebell deadlifts: 

With your feet shoulder-width apart and a kettlebell in between them, begin the move by bending at the knees and hips (while keeping your back flat and core tight), grasp the kettlebell with one hand, and then stand up straight. 

At that point, reverse the move to set the kettlebell back down before standing up straight (after having released the kettlebell).  Then, repeat, switching to use your other arm.

Picture Sequence

Density Training + TGU Tutorial

Hi everyone,

Today, Alex and I decided to revisit a previous workout style that we were frequently doing last spring, before our wedding, with good results. This style of workout is called density training and involves 5 minute blocks of exercise, followed by two minutes of rest. During the 5 minute work period, 2 exercises are alternated, doing a moderate number of reps so as to continue through the full 5 minutes with minimal to no rest. Whenever we fatigue and can't continue with the exercises, we will keep moving, applying active recovery (e.g. running stairs).  This is preferable to simply resting during the 5 minute blocks of exercise.

Here is the workout that we completed:

1. Racked kettlebell squats (24kg for Alex, 16kg for Tannys)
2. Alternating kettlebell dead lifts (40kg for Alex, 20kg for Tannys)

3. Pull-ups (bodyweight for Alex, band-assisted for Tannys)
4. Bench press/kettlebell press (245lbs for Alex, 12kg kettlebell for Tannys)

5. Overhead lunges (24kg for Alex, 12kg for Tannys)
6. Hip bridges

7. Kettle bell snatches (16kg for Alex, 12kg for Tannys)
8. Bench step-ups (24kg in racked position for Alex, 12kg + 8kg held by side for Tannys)

9. Turkish get-ups (TGUs) (20kg for Alex, 8kg for Tannys)
10. Reverse push-ups (AKA inverted rows)