Check out my client Jeff’s transformation where he put on a whole bunch of muscle.
What would happen if you were in a situation where it was life or death, your life was at stake would you have the strength,
the conditioning, and the overall ability to save yourself or would you fail? Well in today’s video I want to go over 5 exercises
that can literally save your life and when I say save your life I don’t mean from a heart attack or a stroke 20 years from now
I’m talking about if a pack of dogs is chasing you or if you’re hanging off a ladder or cliff you’re going to be very happy that you watched this video.
Because the truth that many people forget that we live as physical beings in a physical world and it’s your responsibility to physically take care of yourself
even if technology does most of the work for you nowadays in an emergency situation it’s very nice to be able to rely
and trust in your own two hands………..and two feet cause sometimes…..you just have to run.
Let’s start with the first exercise that you should be doing in case of an emergency and that’s unilateral leg exercises.
A unilateral leg exercise is basically just a fancy way of describing an exercise performed on one leg.
Why would you want to do single-leg exercises?
Well because most athletic movements are a single leg in nature and unilateral explosiveness is a must for any fast movement.
Whether you’re running from a group of attackers or engaging them head-on having unilateral leg strength will help you increase speed, agility, and explosiveness so you can get out unscathed.
One of the best unilateral leg exercises is the weighted Bulgarian split squat.
You can do this exercise holding dumbbells at your sides or with a barbell on your back.
1 foot goes in front and the other foot gets planted behind on a bench and you go up and down in that lunge position.
Now I know some of you may have trouble with balance and coordination but this exercise will help you develop just that
and I promise you’ll get better every time you try this exercise try it first without weight then progress to heavier and heavier weight
and when you’re ready you can make it even more explosive by performing a jumping lunge at the top of the movement.
The next exercise that you should be doing is the pull-up now I know that a lot of people can’t do pull-ups
when they first start but I’ve trained so many people men and women that I’ve taught how to master the pull-up.It really is easy as long as you do the right things and make small incremental progress over time.
the reason why the pull up is so important to master is because you might lose your footing and fall off a ladder, you might slip off a roof, or you might trip on a trail, in fact,
that’s actually happened to my dad when I was a kid and I watched him pull himself back up on to the trail using a tree.
So accidents really do happen and the pull up can help give you plenty of upper body strength to deal with many different emergency situations.
But let’s say that you’ve tried to do a pull-up and you just can’t even get your nose Over the Bar without jumping…..like I said that’s totally fine.
Most gyms have assisted pull-up machines where you can select a counterweight to help you up along the movement.
However, you want to select as little resistance as possible for assistance. And whatever amount of weight you need
when you first start you want to gradually work your way down until eventually, you don’t need any assistance at all.
If you don’t have an assisted pull-up machine don’t worry there are very cheap resistance bands that you can buy and attach to a regular pull-up bar.
I’ve used these bands on clients to help them progress to a regular bodyweight pull up so I know they work.I’ll include a link in the description below for a really cheap set of these bands.
Next, we have an exercise that I gotta admit I don’t do enough of and that’s swimming.
Not only is swimming one of the best forms of cardio but being proficient at swimming can definitely save your life.
I got caught in a riptide in Cancun and barely made my way back to the shore. So emergency situations where you need to be conditioned and where you need to know how to swim they really do happen.
The great thing about swimming is that it works your whole body, its low impact, and it really helps with conditioning.
If you’re not a good swimmer just start by swimming from one end to the other and then take a break for a minute then swim back.
Work your way up over time to more time swimming and less time taking breaks.
Even swimming a couple laps for 30 minutes is a great cardio and conditioning workout that can help you big time in an emergency.
Next is martial arts, boxing, and wrestling.
Understanding how to defend yourself is a must because running is not always an option.
You could be out having a good time and all of the sudden there’s a scuffle and you get dragged into it.
Whether you like it or not fights do happen and many times they happen fast without warning.
Boxing will teach you how to take a punch and how to throw a punch. Wrestling will teach you how to take an opponent down
and more importantly it’ll teach you how to not get taken down to the ground yourself.
There are many other types of martial arts out there such as Brazillian jiujitsu that are really good,
but there are also many types of martial arts that don’t really prepare you for a real self-defense situation.
Even a lot of the new cool boxing schools out there will only teach you how to hit pads and boxing bags.
Even though this is better than doing nothing hitting pads and boxing bags does not teach you how to take a punch.
So when picking where to train for self-defense make sure that it’s in an environment that mimics a real self-defense situation as closely as possible.
Things like sparring, rolling, and wrestling especially when done at a high intensity can truly help if you ever have to defend yourself or your friends.
The last exercise that you want to be doing not only to get away from danger but also because there are so many benefits is sprinting.
Many of you know that I’m a big fan of sprints and the beautiful thing about sprints is that you don’t have to do a lot of them to get a great workout.
Fifteen minutes of on and off sprinting is enough. Sometimes you have to pick your battles and standing your ground may not always be the best option.
Sprinting will help you get away from a group of attackers or your neighbor’s crazy dog. It’ll also help increase your conditioning, stamina, and leg strength.
One example of a sprinting workout would be 10 sprints each with sixty seconds on and sixty to ninety seconds off to catch your breath.
Once you do it 10 times you’re done, so it should only take you about 15 minutes, but I assure you this is one of the best workouts you can get in such a short amount of time.
that’s it guys I really hope this tip has helped you out. If you enjoyed it make sure you take advantage of my free 6 week challenge
where all you have to do to get it for free is actually commit to sticking to the plan and most of my clients are losing either a minimum of 20 pounds or 5 percent body fat in 6 short weeks.
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Click the link below and that’ll take you straight there……………………… Don’t wait seriously click that link this challenge will completely change your life.
The website is gravity transformation.com