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Welcome to Bodyweight Training 101 – your ultimate guide to getting extremely strong using nothing more than the most potent piece of equipment you'll ever own: YOUR BODY.
Are you tired of expensive gym memberships? Frustrated by complicated workout machines? Done with lugging around heavy weights? Then you're in the right place! This podcast is your ticket to transforming your fitness journey with zero equipment and maximum results.
Each week, we're breaking down the secrets of bodyweight training that top athletes and fitness pros don't want you to know. Whether you're a complete beginner who can barely do a push-up or a fitness enthusiast looking to level up, we've got you covered.
🔥 What You'll Discover:
• Killer workout routines you can do ANYWHERE
• Progression techniques to take your strength to the next level
• How to build muscle, burn fat, and improve flexibility
• Injury prevention and proper form secrets
• Mind-blowing variations of classic bodyweight exercises
• Nutrition tips to supercharge your bodyweight training
Hosted by a certified fitness coach with years of experience transforming bodies without a single piece of equipment, this podcast is your roadmap to becoming stronger, leaner, and more confident.
No excuses. No limitations. Just you, your body, and unlimited potential.
Subscribe now and get ready to unleash your inner athlete! 💪🚀
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0:00
hey everyone and welcome to another deep
0:01
dive this time we're going to be
0:03
exploring something you all seem really
0:05
interested in body weight exercises we
0:08
got a ton of research articles personal
0:10
stories even some form discussions you
0:12
send in oh wow yeah so with the help of
0:15
our expert we're going to like untangle
0:17
all that make sense of it see how you
0:20
can actually you know use it sounds
0:22
ready to unlock the power of well you I
0:24
think it is pretty incredible yeah how
0:27
strong and fit we can all get just using
0:29
our own body weight that is what's so
0:31
cool so first off let's start with the
0:33
basics what are body weight exercises
0:36
you know it's basically any movement
0:39
that uses your own weight as resistance
0:42
so push-ups squats lunges you've heard
0:44
of those you're using things like
0:46
gravity ground reaction all that fun
0:48
stuff to build strength so it's like
0:50
physics meets Fitness exactly like if
0:52
you think about a wall set right you're
0:53
pushing against the wall and that force
0:55
is pushing back on you interesting
0:57
that's what's working those muscles then
1:00
got the Mind muscle connection too like
1:01
planks it's not enough to just kind of
1:03
hang there yeah you have to actively
1:05
engage your core your back create
1:08
tension that's so true I used to have
1:11
such bad back pain and planks were like
1:14
the GameChanger for me all about
1:16
engaging those muscles right yeah it can
1:18
be pretty surprising how even a small
1:20
shift like that in your focus makes a
1:22
big difference yeah and that's part of
1:24
what makes body weight training so cool
1:26
you can adjust it as you get stronger
1:28
okay well you can change the Tempo so
1:30
like make the movement slower or add
1:32
pauses or do more reps more sets you
1:35
know I love that it's like constantly
1:37
leveling up yeah so it's not all about
1:40
like I don't know hardcore strength
1:42
training right there's got to be
1:43
benefits Beyond just like bulking up
1:46
you're totally right this idea of
1:48
functional fitness came up a lot in your
1:50
research actually okay I've heard that
1:52
term but what's it actually mean
1:54
basically that a lot of body weight
1:56
exercises are things we use in daily
1:59
life without without even thinking about
2:00
it okay so getting up from a chair
2:03
that's a squat that's true hearing
2:05
groceries that works your biceps and
2:08
forearms so it's like we're accidentally
2:10
working out all the time right and I bet
2:12
that's part of why improving balance and
2:14
coordination is such a big benefit right
2:16
because we're like stronger in those
2:18
everyday movements exactly one study you
2:21
guys sent in even showed that older
2:23
adults who did regular body weight
2:25
training were less likely to fall that's
2:27
huge especially as you know people get
2:30
older and want to stay independent
2:32
absolutely and it's not just for older
2:34
folks all those sources you shared they
2:35
talked about how good body weight
2:36
training is for posture too which let's
2:39
be honest is a big one for like anyone
2:40
who sits at a computer all day oh yeah
2:43
I'm definitely guilty of that me too all
2:45
that sitting really weakens those back
2:48
muscles tightens up our chest you know
2:50
that whole rounded shoulder thing y but
2:52
those exercises pushups planks
2:55
rows they actually help counteract that
2:58
by strengthening the the muscles that
3:00
keep us upright so so far we've got
3:03
strength balance
3:06
posture is there anything bad about body
3:09
weight exercises well no workout is
3:12
perfect of course sure but one thing
3:14
that did come up was flexibility and
3:17
Mobility like body weight training is
3:19
great for getting strong but it doesn't
3:21
automatically mean you'll be more
3:22
flexible so we need to stretch too
3:24
definitely think of it this way strength
3:26
is like having a powerful engine okay
3:28
flexibility and Mobility are like having
3:31
well oiled gears gotcha you need both to
3:33
move smoothly and well prevent
3:36
breakdowns like injuries ah okay that
3:39
makes sense speaking of feeling good one
3:41
thing that I noticed in all these
3:42
sources was like the mental and
3:45
emotional benefits of body weight
3:46
training too oh yeah we know exercise is
3:48
good for our mood but is there anything
3:50
specific about body weight exercises
3:53
it's interesting a lot of what you sent
3:54
in talked about a sense of empowerment
3:57
empowerment yeah like you're relying on
3:59
yourself your own strength to see those
4:02
results and that can really change how
4:04
you see yourself right building
4:05
Confidence from the inside out that's
4:07
pretty awesome okay so let's talk
4:10
practicality how do I actually do this
4:12
I'm busy I maybe don't have tons of
4:15
experience where do I even begin that's
4:17
a cool thing about body weight training
4:19
though it can be done anywhere anytime
4:21
yeah no gym memberships no fancy
4:24
equipment sure and you can adjust the
4:26
exercises to fit your Fitness level you
4:28
know okay okay so like how do I make it
4:31
harder or easier if I'm just starting
4:33
out one of the sources you guys sent
4:35
suggested finding variations that feel
4:37
challenging but not impossible uhhuh so
4:40
like if a regular push-up is too much
4:42
try doing them against a wall or at an
4:44
incline okay I could probably do that
4:46
right then as you build strength you can
4:48
work your way down to that standard
4:50
pushup so you're reading yourself where
4:52
you're at exactly and remember how we
4:54
talked about changing the tempo yeah
4:55
slowing things down adding pauses right
4:58
that's another way to increase the
5:00
challenge without necessarily doing more
5:02
reps oh so even if I'm doing less I'm
5:05
still working harder you got it and then
5:07
you know as you get even stronger you
5:09
can try more challenging variations of
5:11
the exercises too like what instead of
5:13
regular squats try pistle squats they're
5:15
on one leg ooh Advanced or for push-ups
5:19
you could do decline push-ups so your
5:21
feet are elevated okay this is all
5:23
making me want to get up and move but
5:24
where do I start any specific exercises
5:27
from those sources you guys sent in so
5:31
many we've got Classics like push-ups
5:33
and squats but also some more unique
5:35
stuff you might not have tried before
5:37
all right let's hear them let's start
5:38
with like a classic the push-up okay it
5:41
works your chest shoulders triceps you
5:44
know that but one of the Articles
5:46
actually Compares it to like bench
5:48
pressing really in terms of building
5:50
upper body strength they're saying it's
5:52
just as effective so I could skip the
5:54
gym maybe but of course proper form is
5:57
super important yeah makes sense got to
6:00
make sure you're using the right muscles
6:01
and all that and if a regular push-ups
6:03
too much right now you can always start
6:06
with incline push-ups so your hands are
6:08
elevated on like a bench or something oh
6:11
okay take some of the weight off good
6:13
tip what else what's next another staple
6:16
the squat classic all those important
6:18
leg
6:19
muscles quads glutes hamstrings and like
6:24
you were saying before it's like that
6:25
everyday movement of getting up from a
6:27
chair exactly so you're getting stronger
6:30
for everyday life okay squats check what
6:33
about core stuff planks for sure yeah
6:36
those are great for your core your back
6:38
your shoulders Yeah you mentioned that
6:40
mind muscle connection with planks being
6:41
key right totally it's got to be active
6:43
engagement not just holding a position
6:46
how do I like make sure I'm doing that
6:48
right think about pulling your belly
6:49
button towards your spine okay and
6:51
keeping that straight line from your
6:53
head all the way to your heels the
6:54
quality over quantity basically exactly
6:57
which brings us to lunges those are
6:59
another one that people often do wrong I
7:01
am guilty of bad lunges I feel like I
7:04
always wobble it's all about that form
7:07
though okay break it down one of the
7:09
guides actually had a really good
7:10
breakdown front knee in line with your
7:13
ankle back knee not touching the ground
7:15
and keeping that chest up so your cords
7:18
working even in lenges oh yeah it's what
7:20
helps you stay balanced good to know
7:23
okay what if we want to try something
7:24
more Dynamic what about burpees burpees
7:26
are like the full package they combin
7:29
squats planks a jump it's a great way to
7:32
burn calories and get your heart rate up
7:34
I feel like people either love or hate
7:35
burpees right but they're super
7:37
efficient one paper even said they can
7:39
trigger something called EPC you what
7:41
now excess post exercise oxygen
7:44
consumption catchy basically your body
7:46
keeps burning calories even after the
7:48
workouts over so I can burn calories
7:50
while I'm just like living my life
7:52
that's the idea and burpees seem to be
7:54
really good at that wow okay suddenly
7:56
I'm much more interested in burpees good
7:58
and then there's something called
8:00
unilateral exercises I think I've heard
8:02
that term but remind me it's when you're
8:04
working one side of your body at a time
8:07
okay so single a squats lunges step UPS
8:11
what's so good about doing them on just
8:13
one side well first it can help with
8:15
muscle imbalances right you know one
8:17
side might be stronger than the other oh
8:19
yeah I've noticed that it's super common
8:21
so unilateral exercises make each side
8:23
work independently helping even things
8:26
out makes sense anything else the
8:29
sources you guys sent were big on the
8:31
balance and coordination benefits too H
8:34
how's that work when you're on one leg
8:36
your body has to work harder to stay
8:38
stable uhhuh that challenges your
8:40
balance in a way that like a regular
8:43
squat doesn't so it's like a bonus
8:45
challenge exactly and better balance
8:48
means fewer trips and falls in everyday
8:50
life too that's always a plus yeah what
8:53
other exercises did you find in those
8:54
sources one that stood out was the glute
8:56
Bridge oh yeah those are great I've
8:59
heard they're good for your glutes but
9:01
don't hurt your back that's what the
9:02
research says and strong glutes are
9:05
important for pretty much everything
9:07
running lifting even just good posture
9:11
so a strong Foundation basically totally
9:14
and if you're looking for upper body
9:16
pulling exercises but aren't ready for
9:18
pull-ups yet the inverted row is a good
9:20
option I've seen this at the gym yeah
9:23
usually with a bar set low right yeah
9:25
you can also do them at home with a
9:26
sturdy table or some chairs oh the key
9:29
is keeping your body in a straight line
9:31
and pulling your chest up to the bar or
9:34
the edge of the table sounds like
9:35
another one where core strength is
9:36
important it's all connected and
9:39
speaking of pull-ups those were
9:40
definitely mentioned as being super
9:42
effective for upper body strength I got
9:44
to admit those have always intimidated
9:46
me they're tough but that's what makes
9:48
them so rewarding to finally nail any
9:51
tips for getting there if I can't do one
9:52
yet they suggested using resistance
9:54
bands to make it easier okay or
9:56
practicing what are called negative
9:58
Pull-Ups what's that it's focusing on
10:00
the lowering part of the movement ah
10:02
okay helps build the strength you need
10:04
for that full pullup cool I like that
10:06
there's a way to work up to it yeah and
10:08
one that might bring back some childhood
10:11
memories the bear crawl crawling around
10:14
like a bear what does that do it's
10:16
harder than it sounds okay Works your
10:17
core shoulders legs good for
10:20
coordination too and it's fun I bet
10:22
exactly okay now Switching gears a bit
10:24
what about HIIT oh yeah high-intensity
10:27
interval training right yeah but like
10:29
how does that work with body weight
10:31
exercises it's perfect if you want to
10:33
burn calories boost your metabolism all
10:36
that but you don't have a ton of time so
10:39
perfect for busy people right basically
10:41
you pick a few exercises like burpees
10:44
jump squats mountain climbers those
10:46
sorts of things and do them in short
10:48
bursts really intense with short breaks
10:51
in between so it's like sprinting but
10:53
with body weight moves instead of
10:54
running exactly that combo of intensity
10:57
and short recovery it really gets your
10:59
metabolism going sounds intense but fun
11:02
before we move on got to talk about
11:04
warming up super important to prevent
11:06
injuries yeah yeah I know I should warm
11:08
up but I'm often tempted to skip it all
11:11
those sources really hammered home how
11:14
crucial it is though especially when
11:15
you're using so many muscle groups like
11:17
you do in body weight training so what's
11:19
a good warm-up one suggestion was
11:21
starting with some light cardio okay
11:23
jumping jacks high knees a little
11:25
jogging in place just to get your blood
11:27
flowing simple enough and some dynamic
11:30
stretches what are those stuff like arm
11:32
circles leg swings torso twists you know
11:37
movements that take your joints through
11:38
their full range of motion oh okay gets
11:41
you loosened up exactly yeah Okay so
11:43
we've talked about exercises warming up
11:47
now we got to address the big one
11:49
consistency that's the hard part right
11:51
it can be and when you don't have a gym
11:53
schedule or anything yeah exactly it's
11:55
easy to let things slip a lot of the
11:56
stuff you sent in talked about making
11:58
body weight training part of your
12:00
lifestyle not just something you do when
12:01
you can okay but how I'm already so busy
12:04
well for one can you fit in little bits
12:08
of movement throughout your day maybe
12:10
like a few squats while you wait for
12:12
your coffee or taking the stairs instead
12:14
of the elevator I guess I could do that
12:16
right it all adds up then there's the
12:18
whole goal setting thing oh yeah I'm big
12:20
on goals but I also tend to set them way
12:23
too high One Source actually said to
12:25
start small okay that sounds more doable
12:28
right so maybe aim for three short body
12:31
weight workouts a week to begin with and
12:34
then add more or make them longer or
12:36
harder as you go much better than trying
12:38
to do everything at once and speaking of
12:40
making things better make it fun enjoy
12:44
those workouts that's key for anything
12:46
really if I'm not having fun I'm not
12:47
going to do it right so put on some
12:49
music you like find a workout buddy try
12:52
different variations keep it fresh okay
12:55
all good ideas what about tracking
12:57
progress oh yeah that came up a lot a
12:59
lot of those sources were big on that
13:01
whether it's in a notebook an app or
13:03
even just mentally checking in with
13:05
yourself why is this so helpful well
13:06
first it lets you see how far you've
13:08
come oh yeah it's easy to forget that
13:10
when we're always focused on the end
13:12
goal so true and then you get
13:14
discouraged right plus tracking helps
13:16
you spot patterns like what maybe you
13:19
notice you're stronger on certain days
13:21
yeah or certain exercises give you more
13:23
energy that helps you plan better
13:25
workouts so it's like collecting data on
13:28
your own body exactly and then there's
13:30
the whole motivation piece ooh yeah
13:32
that's a big one I struggle with that
13:34
even when I like working out it happens
13:36
to everyone one thing that stood out was
13:38
focusing on the intrinsic rewards of
13:41
exercise instead of just the external
13:43
ones so like how it makes me feel
13:45
instead of how I look exactly because
13:48
those external rewards they can fade
13:51
true but that sense of accomplishment
13:53
feeling stronger less stressed yeah that
13:55
stuff sticks with you okay I like that
13:58
and any other motivation tips a lot of
14:00
the stuff you guys sent in talked about
14:02
community community but I'm working out
14:04
at home doesn't have to be in person
14:06
there's tons of online fitness
14:08
communities these days oh yeah true
14:10
Facebook groups subreddits exactly find
14:13
your people virtually support system I
14:16
like it anything else one more thing
14:18
keep your expectations realistic why is
14:21
that so important because progress takes
14:23
time and there will be ups and downs oh
14:26
yeah I always forget that one article
14:29
actually said to embrace the setbacks
14:31
that's a good way to look at it right
14:33
it's not about being perfect it's about
14:35
showing up for yourself even when it's
14:36
hard you know what I needed to hear that
14:39
okay what else did we learn about body
14:40
weight training we got to talk about
14:42
rest that gets overlooked so much yeah I
14:44
always feel like I'm being lazy if I'm
14:46
not working out one of those papers
14:48
actually said rest is as important as
14:50
the workout itself okay I like that so
14:53
schedule rest days just like you would
14:55
your workouts makes sense it's active
14:57
planning not laziness and pay attention
15:00
to how you feel like how do I know if
15:02
I'm overdoing it there are a few signs
15:05
they mention sore muscles that just
15:07
won't quit feeling super tired all the
15:09
time trouble sleeping okay and even
15:12
losing motivation can be a sign you need
15:14
a break so if I'm feeling any of those
15:16
things dial it back take an extra rest
15:18
day and rest doesn't mean doing nothing
15:20
either active recovery is good too
15:23
what's that it's basically light
15:24
activity that gets your blood flowing
15:26
helps your muscles recover but without
15:28
push in them too hard so like walking
15:31
swimming easy stretching perfect
15:33
examples yoga Pilates those work too so
15:36
it's that in between Zone rest but
15:39
movement exactly okay now a question
15:42
that comes up a lot can you really get a
15:45
good workout at home especially if
15:47
you're in like a tiny apartment it's
15:50
totally possible one article even talked
15:51
about your home is your personal gym I
15:53
like that yeah but how do I make it feel
15:55
like a gym find a space where you can
15:58
move even if it's just a corner okay and
16:00
get creative Furniture can be equipment
16:02
too like using chairs for tricep stips
16:05
or a table for inverted Rose like you
16:07
said you got it and minimize
16:10
distractions ooh that's a tough one I
16:12
know but try treating it like a real gym
16:15
workout put on your workout clothes make
16:17
a playlist tell everyone to leave you
16:19
alone makes sense helps create that
16:21
mental shift you know yeah got to treat
16:23
it seriously right and speaking of
16:26
serious we can't forget about nutrition
16:29
ah yes the food piece it really does
16:32
make a difference in how your body
16:33
recovers and builds muscle so what
16:35
should I be eating protein came up a lot
16:38
makes sense for muscle right exactly
16:40
lean meats poultry fish beans lentils
16:43
tofu okay and carbs yeah for energy
16:47
right but focus on those complex carbs
16:50
whole grains fruits veggies gotcha
16:53
protein carbs what about fats healthy
16:56
fats are important too avocados nuts
16:59
seeds olive oil they help with like
17:01
hormone production and feeling full so
17:03
it's all about balance exactly oh and
17:05
one more thing don't forget to hydrate
17:07
what yeah yeah but why is it especially
17:10
important for workouts because when we
17:12
sweat we lose fluids and electrolytes
17:15
which can lead to dehydration and that
17:17
messes with our performance makes us
17:18
tired and can even make injuries more
17:20
likely so like how much should I be
17:22
drinking the general advice is to drink
17:25
throughout the day and especially before
17:27
during and after your work out okay just
17:30
listen to your body and drink when
17:31
you're thirsty good
17:34
advice okay now this is something I
17:36
think a lot of people struggle with
17:38
negative selft talk oh yeah like that
17:41
inner critic that tells you you're not
17:42
good enough especially when you're just
17:44
starting out and maybe not seeing
17:46
results right away yeah how do I shut
17:48
that voice up your sources had some
17:50
great tips one was to like reframe those
17:54
negative thoughts reframe yeah so
17:57
instead of saying I'm so weak I can't
17:58
can't even do one push-up you could say
18:01
I'm building strength every day and I'm
18:03
getting closer to doing a full push-up
18:05
so it's about focusing on the progress
18:07
not the negatives exactly and celebrate
18:09
those small wins along the way instead
18:11
of waiting until the big goal right
18:13
maybe you held a plank a little longer
18:15
or squeezed in a workout on a busy day
18:17
those small winds do feel good they
18:19
totally do and they keep you motivated
18:21
Okay so we've talked about like the how
18:24
of body weight training but what about
18:26
the bigger picture like what does it
18:28
actually mean to be fit that's a big
18:31
question and all these sources have
18:33
different takes but one thing that kept
18:35
coming up was that it's not just about
18:37
how your body looks it's how you feel
18:40
yes feeling strong energized like you
18:44
can do the things you want to do whether
18:46
that's playing with your kids or I don't
18:48
know hiking a mountain right living your
18:50
life and they talked a lot about the
18:52
connection between physical and mental
18:54
well-being too we know exercise is good
18:56
for our mood right but what's the deeper
18:59
connection there they were saying that
19:01
when we move our bodies we're not just
19:03
getting physically stronger okay we're
19:06
building mental resilience too
19:09
interesting exercise including body
19:11
weight training can help reduce stress
19:14
sleep better think more clearly and even
19:17
handle tough situations better so it's
19:19
like a full body and full mind approach
19:21
exactly oh and there was this whole
19:23
thing about mindfulness too mindfulness
19:25
and exercise how does that work one of
19:27
the sources talk talked about bringing
19:29
awareness and intention to your movement
19:32
so not just going through the motions
19:34
but like really being present yes paying
19:37
attention to your muscles your breath
19:39
okay they said that makes the benefits
19:41
even stronger how so well it can help
19:44
you notice if you're doing something
19:45
wrong like favoring one side or holding
19:48
your breath right because you're
19:49
actually paying attention exactly plus
19:52
it just makes the whole experience more
19:54
connected like between your mind and
19:56
body I like that anything else these
19:58
sources had to say this one really stuck
20:00
with me trusting your
20:02
intuition H interesting there's so much
20:05
advice out there about Fitness it can
20:06
get overwhelming totally but those
20:08
sources were saying in the end you have
20:11
to listen to your own body what feels
20:13
right for me exactly experiment try
20:16
things figure out what works for you not
20:19
just blindly following some program
20:21
right make your own Journey make it feel
20:23
good I love that now I know a lot of our
20:25
listeners are like super busy how do
20:27
they actually find find the time for
20:29
body weight training that came up a lot
20:31
too and the message was pretty
20:33
consistent yeah even small amounts of
20:35
time dedicated to movement can make a
20:38
difference so it doesn't have to be like
20:40
an hour at the gym every day nope it's
20:43
about those small opportunities
20:44
throughout the day like the squats while
20:46
you wait for coffee exactly or taking
20:49
the stairs or a quick 10-minute workout
20:51
during lunch okay it's those little
20:53
things and make your health a priority
20:56
even when you're busy easier said than
20:58
done I I know but one source said to
21:00
actually schedule your workouts like
21:02
appointments so they're non-negotiable
21:04
right because your health is important
21:06
just like that work meeting or doctor's
21:08
visit that's a good way to think about
21:09
it right small changes consistent effort
21:12
it all adds up okay so we're reaching
21:15
the end of our Deep dive into body
21:16
weight exercises yeah what are the key
21:19
takeaways here well first that body
21:21
weight training is for everyone no
21:23
matter your Fitness level there's
21:25
something here for you and it's not just
21:27
about strength right right it's
21:29
functional fitness balance flexibility
21:33
even that Mind Body Connection we talked
21:34
about and it can be tailored to fit like
21:38
anyone's needs and goals exactly whether
21:41
you want to build muscle lose weight
21:43
improve posture or just feel more
21:46
energetic and strong the sources had a
21:48
lot of different ideas about how to do
21:49
it too yeah but the main things are to
21:52
find what works for you be consistent
21:54
listen to your body and enjoy the
21:56
journey love that it's like we've gone
21:59
from just exercises to a whole way of
22:02
thinking about movement right that's
22:03
what I love about all the stuff you sent
22:05
in for this deep dive it's not just do
22:07
these moves it's like here's how this
22:08
can fit into a healthier life yeah
22:10
totally it's made me realize how amazing
22:12
our bodies already are like we do so
22:15
much without even thinking about it
22:17
right like think about just standing up
22:19
climbing stairs picking stuff up we
22:20
don't even notice all the muscles
22:22
working to make that happen and body
22:24
weight exercises are like a way to
22:26
appreciate that you know to make it even
22:28
better
22:29
exactly like saying thank you to your
22:30
body by giving it a challenge that's so
22:32
cool yeah okay before we wrap this up is
22:35
there anything else you think our
22:36
listener should take away from all this
22:37
research um there's one thing that a lot
22:40
of those sources talked about and it
22:41
really stuck with me it's this idea of
22:43
body weight training as like
22:46
self-discovery ooh that sounds deep what
22:48
does that mean it's like yeah there are
22:51
physical benefits but it can also be a
22:53
way to learn about your own strength
22:55
your resilience what you're really
22:57
capable of so it's not just about
22:58
getting stronger physically but mentally
23:00
too yeah like every challenge you
23:03
overcome every new move you learn it
23:06
shows you something about yourself I
23:08
like that so it's an ongoing Journey
23:10
basically exactly and it keeps evolving
23:12
as you do so cool like a conversation
23:14
with your own body that's perfect and as
23:16
you have that conversation remember to
23:18
be kind to yourself you know celebrate
23:21
the wins and when things get hard see it
23:24
as a chance to grow great advice now I
23:27
feel like I've learned so much and I'm
23:29
ready to get moving what's your final
23:30
thought for anyone listening who's
23:31
inspired to try this out start small be
23:34
consistent pay attention to how you feel
23:38
and most importantly have fun love that
23:41
and remember it's not about some perfect
23:43
ideal right it's about feeling good in
23:45
your body and what your body can do
23:47
couldn't have set up better well that
23:49
wraps up our Deep dive into the awesome
23:52
world of body weight exercises hopefully
23:54
you're feeling inspired and ready to
23:56
unlock your own potential until next
23:58
time time
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