What's up guysé Jeff Cavaliere, ATHLEANX.COM. We're going to continue our series today ofour 8 Best Exercises. This time covering the 8 Best Bodyweight Exercisesyou can do. And we're going to mix it up guys, it's notjust strength training exercises but conditioning as well. If you want to be an Athlete, you've got totrain like an Athlete. We're going to combine both strength and conditioningto cover each of these 8 exercises. And guess whaté
We're going to cover your whole body too andthe only piece of equipment that you'll need to manipulate your own bodyweight for a fewof the exercises is a single Pullup Bar. Guys if you don't have one already, investin one. 10 to 15 bucks is well worth your development here. So let's get it started. The 8 Best BodyweightExercises you can do. Alright let's kick this list off the rightway, with the old classic Pull Up. There's no way that we can get through an8 Best Exercises list without including this one
because it simply is one of the best thingsyou can do for your upper body and it is a great Bodyweight option. Now let's say you are not getting enough outof a Pull Up. Or you're looking for something more advanced or more difficult, we can involve more muscles in the exerciseby simply switching our grip. And the thing here guys you will see, thecommon theme with all these exercises is there are certainly ways to modify to make these exercises more of a regressionto make them easier or make them a progression
to make them harder. And being able to master that is the key. Because you never want to get stagnant withany of your upper body exercises or any of your Bodyweight exercises period. So here if I switch my grip up to what wecall the Commando Pull Up. Now I've got a Core involvement because mybody wants to twist in one side as soon as you take this over under grip. You can't let that happen.
We're going to let our Core kick in and actuallyhelp us to stay stable while we Pull Up to each side of the bar. Of course a little bit extra Forearm involvementhere, a little bit of Biceps, never a bad thing here when we're trying to Amp Up theintensity of the exercise. Let's stick with that theme though, as wemove to number 2. Let's get those Biceps a little bit more involved. And of course let's get that Core a littlebit more involved too just by flipping the grip all the way over to what we call a ChinUp Knee Up.
And you can see as I do this exercise, it'stwo parts. The first part is getting my head up over that bar through a natural Chin Up. Which we know that positioning will work ourBiceps a lot more than it would in a normal Pull Up positioning. And of course, let's involve those Abs aswell by finishing with the Knee Up. Guys a great way to get more out of your BodyweightExercises and Training is to put more in them. And you can see this exercise gives us thatopportunity. Add a few more muscle groups, make the movementa little bit more complex but you're going
What I Eat Every Morning Easy Bodybuilding Breakfast Idea
Hey, what's up guysé Sean Nalewanyj here,Seannal , just woke up as you can see. Feeling a little bit groggy right now. ButI wanted to pull out the camera here this morning and just quickly show you guys whatI've been having for breakfast each morning. I kind of go in these phases where I'll finda breakfast meal that I enjoy. And then I'll just eat that over, and over and over again.I think I have the same protein shake pretty much every morning for about four years straight.It was two scoops of a Dymatize mocha flavored whey, one banana, half a cup of oatmeal, ahuge tablespoon of peanut butter, some cinnamon and mixed in a cup of almond milk. But I havegone a little bit tired of that. So, I've
switched it over to something different. AndI've been having this one for probably three or four months now. So, I'm going to havemy breakfast here. Then I'll head over to a coffee shop, and answer emails, and editthis tutorial and upload it. And then head to the gym for light training session. So, let'sjump in the kitchen real quick. And I'll just show you guys this pretty simple breakfastmeal. So, the base of it is going to be just basic Greek yogurt. This one is really highin protein. This is 18 grams of protein for 180 grams. And I'll usually use about a180 gram to 200 grams. And then after that I throw in about 20 grams of natural peanutbutter, a tablespoon of strawberry jam, and
some cinnamon and then just mix it all together.And then, so once it's all mixed up, you get that base of the yogurt with the strawberryjam, the peanut butter, the cinnamon and the Stevia. And you don't have to add strawberryjam if you don't want to. I just really like that combination of peanut butter and jammixed together. But if you want something lower carb or with fewer calories, then youcan just keep the strawberry jam out. And then the other main modification that youcan make from there is to either add some whey protein or not. Just one scoop mixedin there. And again, just stir it all around and it will mix right in. And you can addthe whey or not, depending on how much protein
you want in your diet, whether you're bulkingor cutting, what your preference is, again, totally up to you. I was adding a scoop ofwhey to this every morning before I came to Australia here. But I've run out of proteinpowder for right now. And I have to go buy some more. So, for now, I'm just using theGreek yogurt without the whey. So then, after that is some fruit. I am using bananas andblueberries right now. This is about 80 grams of banana and about 80 grams of blueberry.I really like that combination. But again, this is an issue of personal preference. Andyou can add any type of fruit that you want into this. Pretty much anything will tastegood. So, just pick the ones that you most
prefer. So, we got the bananas and the blueberriesmixed in there. And then I always like to finish this off with some sort of crunchyelement, just to give it some more texture and to add some more carbs and more overallcalories. So, right now, I'm using these guys here, WeetBix. I don't think we have thesein Canada actually. But they seem to be pretty popular down here. So, I'll just take threeof those WeetBix bars. And then I'll basically just crunched it up and sprinkle it on topof here. But you can use anything that your preference there. If you want to use granolaor granola bars or cereal just some sort of extra crunchy carb source, just a sprinkleof top of this and finish it off. So, there's
the finished product there. The Greek yogurtwith the peanut butter and jam, stevia and cinnamon, all mixed together. The fruit ontop, bananas and blueberries and then the WeetBix bars on top of that. So, again, alot of this is personal preference. You can kind of play around with it. If you want touse a different fruit source, go for it. If you want to use a different sort of granolabar on top, there's tons of options for that. And then again, you can either add whey proteinor not, depending on your preference. I really like this. This particular version here is30 grams of protein, 75 carbs and 20 fat. It's really easy to make. It tastes reallygood. And it has good balanced macros. So,