Bodyweight training is simply the act of working out with your own bodyweight. This form of training has existed since the time men began to engage in sports. In fact, bodyweight exercises were really the only method that one could improve their strength and conditioning to face the rigors of life.
Weapons training and the act of lifting heavy objects to get stronger came much later on. But before that, it was just man and his/her bodyweight.
Over the years, bodyweight training has evolved from just simple pushups, pullups, and bodyweight squats. New exercises and training methods have been introduced. And although pushups, pullups, and bodyweight squats can take you far, one should always try to expand their knowledge and learn new ways of moving their bodies.
A New Era of Bodyweight Exercise: CST
CST, or Circular Strength Training is a training style developed by Coach Scott Sonnon. CST is famous for two important breakthroughs in fitness: the 4x7 progression method, and 6 degrees of freedom. The 4x7 progression method is a unique progression method that teaches you to program your fitness schedule based on a varying degrees of intensities to prevent burn out and to encourage positive changes in your strength, conditioning, and fitness.
The Six Degrees of Freedom idea is a unique concept which teaches your body how to move through, literally, 6 different directions. These degrees of freedom include:
Heaving: Moving up and down the vertical axis
Surging: Moving along the front-to-back axis
Swaying: Moving along the side-to-side axis
Yawing: Moving around the vertical axis
Rolling: Moving around the front-to-back axis
Pitching: Moving around the side-to-side axis
As you can see, pushups, pullups, and squats only cover 1 degree of freedom: heaving. I have realized that a full training program must include exercises that target each degree of freedom. Ideally, you want to hit each degree of freedom within a single workout.
And it is possible to hit two degrees of freedom within one exercise. It all depends on what you add to the movement. Many CST movements are derived fromPrasara Yoga. In fact, one of it's most commonly used movement, the Quad Squat, is derived directly from Prasara Yoga.
Creating a Better Bodyweight Circuit
Out of all the unique training methods I've talked about on this website, Circuit Training is the basis of them all. Circuit training is simply the act of performing a number of exercises back to back with little to no rest in between each set.
From this simple idea, you can come up with dozens of variations including supersets, tabata intervals, trisets, giant sets, pha, and interval circuits. But, the main theme is to keep your body moving and always guessing.
I have written many articles on this concept.
Some of my earlier circuit workouts were based around pushups, pullups, and bodyweight squats. But now, I try hard to incorporate other movements that train other degrees of freedom. In order to take your fitness to the next level, you need to choose movements that train each of the degrees offrom.
These will be your "next generation" of bodyweight circuit workouts.
Sample Circuit Workout
Using some CST movements, I've created a very simple circuit workout you can use to get started with your CST bodyweight journey:
5 rounds of:
Ellipse Quad Squat, 10 repetitions
Half Spinal Rocks, 10 repetitions
Screwing Press, 10 repetitions
Quad Hops to Squat, 10 repetitions
Rest 1 minute
Complete 10 repetitions for each exercise, then rest 1 minute at the end of the circuit. Repeat four more times.
If you're looking for specific fat burning bodyweight workouts, then check out Bodyweight Blueprint for Fat Loss. To learn more about this incredible program, check out my blog shahtraining.com/bodyweight-exercise-revolution/bodyweight-blueprint-for-fat-loss ShahTraining.com
If you want an overall manual to CST Bodyweight Training, check out Bodyweight Exercise Revolution. To learn more about this incredible program, check out my blog shahtraining.com/bodyweight-exercise-revolution/ ShahTraining.com
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