Wednesday, May 4, 2016

The Perfect Push-Up Challenge with Lauren Brooks

About the PERFECT Push-up Challenge
#PerfectPushUpChallenge






I've seen a lot of push-ups in my day. Unfortunately most of them end of looking a bit like this photo below. This is not a perfect push-up. In fact it's an injury waiting to happen. To avoid having a push-up that looks like this, it's very important to understand what a push-up is first. I was asked by many people to run a push-up challenge, however, I hesitated for months. I've finally decided to put one on but under one condition  They must be lower reps and perfect! 

Having a strong PERFECT push-up is truly an important factor. When done properly you'll find it an incredible exercise that strengthens your abdominal muscles, triceps, deltoids, serratus anterior, pecs, lats and did I say core? The abs alone become powerful when push-ups are practiced properly. You will also build some lean muscle mass which will end up increasing your metabolism. The coolest part of these is you can basically do them anywhere and any time! 











How Can I Get Started? I can't seem to do even ONE push-up!

Here are two ways to start that I'm going to show you in the videos below


Push-Up Progressions and Getting Started
(Especially for post pregnancy and C-sections)







The Assisted Perfect Push-Up





I'm a MASTER at Push-Ups - How can I challenge myself?

Congratulations on having a perfect push-up on the floor! If traditional push ups are too easy you can make them harder in many ways! A few examples are
  •  Put your feet on a higher surface
  • Place hands on a suspension trainer 
  • Add an explosive component with a clap 
  • One arm push ups and progressions. 











The PERFECT Push-up Challenge
#PerfectPushUpChallenge








INSTRUCTIONS: Find the position or surface that allows you to perform a perfect push up for your level. Break down the push up in as many sets as you need to maintain PERFECT alignment and form. In the challenge I broke down a safe way to get better at your push up goals with low reps. 

Remember, if your lower back sags and your neck and traps are doing the work, then this is not considered a push up. In fact you're teaching yourself a pattern that will hurt you more than help you down the road. Those reps do not count!

As you begin to feel STRONGER and can complete your perfect push up, you can change your surface for something lower or find a more challenging push up progression that forces you to only practice several perfect reps at a time. Just like the squat challenge, break up the reps in to as many sets as you need. 

"Easy" Push-up Progression week (example: higher surface or thick band)

Day 1 - 4/3/3/2 =12
Day 2 - 5/4/3/2 = 14
Day 3 - 5/5/4/2 =16
Day 4 - rest
Day 5 - 6/5/5/3 = 19
Day 6 - 7/6/5/3 = 21
Day 7 - Rest

More Challenging Progression Push-up week (example: lower surface or thinner band)

Day 8 - 4/3/3/2 = 12
Day 9 - 5/4/3/2 = 14
Day 10 -5/5/4/2 =16
Day 11 - Rest
Day 12 - 5/5/5/4 =19
Day 13 - 6/5/5/4 = 20
Day 14 - Rest

Challenging Progression Push-up Week (example: even lower surface than week before or thinner band)


Day 15 - 4/3/2/1 = 10
Day 16 - 4/3/2/2 = 11
Day 17 - 4/3/3/2 = 12
Day 18 - Rest
Day 19 - 5/4/3/2 = 14
Day 20 - Rest
Day 21 - Test your push up rep goal with what you started with OR see if you can get your "progression" goal. (example 30 reps of push ups in a row OR 1-2 reps One arm push ups per side)


#PerfectPushUpChallenge  Ask to Join our private Lauren Brooks Fitness challenge Facebook group community for free here


Tuesday, May 3, 2016

Kettlebell Figure 8's and Figure 8's to Hold - Quick Video Tutorial


"Kettlebell Figure 8's" and "Figure 8's to Hold" Quick Tutorial

Yes I chopped my hair off but that's not what this is about! :) The first video is a tutorial of the Figure 8 Kettlebell exercise. The next video is a tutorial for the Figure 8's to hold. Both great for coordination, core, hand 2 hand practice, warm up or part of a training session. These exercises are utilized well in the brand new DVD Kettlebell Incinerator

- Use a very light bell when first starting with these.

- Maintain a flat back, like you would with the Kettlebell swing

- Pass the bell back between your legs to your other hand and swing it away from your knee cap and around your leg. 

- Have FUN and don't forget to breathe.









Figure 8's to Hold 

Last week I went over the Kettlebell Figure 8's. I'm now building on. This takes it to the hold position. We do this in our upcoming DVD Kettlebell Incinerator. 


- Use a light bell
- Maintain a flat back, like you would with the Kettlebell Swing
- Pass the bell back between your legs to the other hand and swing it away from your knee and up towards your opposite shoulder.
- Catch the bell in the palm of your free hand while maintaining the grip hold on the bell. 
- Push the bell away and back through your legs with the hand gripping the bell.
- Have Fun!


Monday, May 2, 2016

Mobility with weights. Try this fun little warm on for size.

Windmill to an overhead squat. You can alternate 3-5 per side or do them all on one side. 

Wednesday, April 27, 2016

Kettlebell Incinerator Workout DVD


KETTLEBELL INCINERATOR - NEW DVD BY LAUREN BROOKS





PRE-ORDER* your copy here for $10 off! TO CELEBRATE MOTHER'S DAY Take 40% off all of our other DVD's when you Pre-order this DVD. Code: 40off for our other DVD's
*DVD's estimated ship time is about 3 weeks
We ship ALL OVER THE WORLD! Coded for ALL REGIONS.

Lauren does it again with her star students who have literally transformed, stronger than ever before and are walking testimonies of Lauren’s training system.
  • 6 Follow along Intense Fat-burning Workouts
  • Warmup Included
  • 2 DISC collection
  • 6 Week Rotation Program for all levels included in the case






PRE-ORDER* your copy here for $10 off! TO CELEBRATE MOTHER'S DAY Take 40% off  our other popular DVD's when you Pre-order this DVD. Code: 40off for our other DVD's

 GET YOUR COPY HERE

Thursday, April 7, 2016

The Snatch Challenge (or 1 Arm Swing)

The SNATCH (OR 1 ARM SWING) CHALLENGE

#TheSnatchChallenge

DIRECTIONS: Follow the ladder performing each rep per side. Pick a comfortable size kettlebell. The challenge will be an increase in reps by the end. For example Week 1, day 1,  5 reps per side, 4 reps per side, 3 reps per side, 2 reps per side, 1 reps per side etc... View video sample below with instructions. You can set the bell down in between or you can complete all of the reps in one go. 

POST your progress using hashtag #thesnatchchallenge. Video, text, photo. You can also post privately in the Lauren Brooks Fitness challenge Facebook group. Let the fun begin!





WEEK 1

Day 1 5 | 4 | 3 | 2 | 1 = 30

Day 2 6 | 5 | 4 | 3 | 2 = 40

Day 3  7 | 6 | 5 | 4 | 3 = 50

Day 4  MOBILITY/REST

Day 5  8 | 7 | 6 | 5 | 4 = 60

Day 6  9 | 8 | 7 | 6 | 5 = 70

Day 7  MOBILITY/REST



WEEK 2

Day 1  6 | 5 | 4 | 3 | 2 | 1 = 42

Day 2  7 | 6 | 5 | 4 | 3 | 2 = 54

Day 3  8 | 7 | 6 | 5 | 4 | 3 = 66

Day 4         MOBILITY/REST

Day 5  9 | 8 | 7 | 6 | 5 | 4 = 78

Day 6 10 | 9 | 8 | 7 | 6 | 5 = 90

Day 7          MOBILITY/REST


WEEK 3

Day 1 7 | 6 | 5 | 4 | 3 | 2  = 54

Day 2 8 | 7 | 6 | 5 | 4 | 3 = 66

Day 3 9 | 8 | 7 | 6 | 5 | 4  = 78

Day 4   MOBILITY/REST

Day 5  10 | 9 | 8 | 7 | 6 | 5 = 90

Day 6 10 | 10 | 9 | 8 | 7 | 6 = 100

Day 7 MOBILITY/REST


SAMPLE OF WEEK 2 | DAY 2 | WITH AN EXTRA REP ON EACH SIDE AT THE END.











 Snatch Instructions (clip from Kettlebell Workshop DVD)

 



POST your progress using hashtag #thesnatchchallenge. Video, text, photo. You can also post privately in the Lauren Brooks Fitness challenge Facebook group. Let the fun begin!




Sunday, April 3, 2016

The Simple Pull Up Guide For Women


Pull Up Guide For Women (ebook and video guide)
Many females have the misconception that women don't have the upper body strength to achieve a pull up. I'm here to tell you that mind set is a bunch of baloney. I've taught thousands of women, distant and in person, how to achieve and master pull ups. To my amazement many begin in their 40's, 50's and even 60's successfully reaching their very first chin/pull up. There is no reason you have to fear the bar. There is no reason you can't begin your pull up journey. 
If you're looking for a guide that has a magical gimmick and will promise you pull ups in 30 days without any work, this is not the guide for you. Although some people can get pull ups in less than 30 days, that is not a realistic time frame. Everyone achieves a pull up at their own pace. If you're looking for a realistic path that lays out appropriate stepping stones that will literally build you a pull up strong body by building your pull up foundation, then you have found your pull up guide. This pull up guide is an ebook with digital videos. It's a full course that will take you to the path of achieving your dream of a pull up. As a busy mom of 4, has had 2 C-sections, I've started from scratch each time to get my own pull up back.I've worked with women of every fitness level daily on the bar for 15 years. With trial and error and tons of experience, I've created the most user friendly simple approach that will get you comfortable with the bar which eventually will get you doing reps of chin/pull ups!
I'm going to cut right to the chase. To achieve a pull up it takes determination, consistency and intelligent training. If you're not willing to do the work, then don't waste your money. Practice a little bit almost every day as shown in the guide and you will be well on your way to that pull up. 


 

Here is what you will get in The Simple Pull Up Guide For Women (or men)

NOTE: THIS IS A COURSE WITH PDF DOCUMENTS AND DIGITAL VIDEOS. THIS IS NOT A DVD.

Pre-req to Begin the Pull up Program - Videos and Tips
Mobility Warm Up video for a stronger pull-up. 
Do's and Don't's videos and tips
4 Week Foundation Building Program (for the absolute BEGINNER)
8 Week No Fluff Pull-up Program
12 Progression Exercises with video demonstrations
10 Assistant Exercise - with video demonstrations
Real Success Stories

Equipment Needs

You must have access to a bar or rings to master a chin/pull up. I use these terms interchangeablely because in my opinion a women doing a chin up or pull up are both equally amazing. Yes, technically a chin up is when your palms are facing towards your face and a pull up is when your palms are facing away from you. Now let's stop talking and start pulling! Ready.... Set... Go!!!! Sign up here and get started NOW

Take $10 off for a limited time with code: pullups










Saturday, March 5, 2016

Lauren's Winner Circle - 16 Week Training Accountability Group



Training Accountability Group - 16 Weeks - Begins on April 4th


100% Full for our April Group.

We will be opening up a new registration for May soon. If you want to be notified first email us at sales@ontheedgefitness.com

We will only be accepting a small amount of people for our April group launch. If you are accepted this is what you will receive with this private mentor group. If you sign up and we have reached capacity you will be issued a refund within 24-48 hrs. We will be opening the doors on March 4th.
When joining the Winner Circle you will be meeting with Lauren via Skype or Phone (your choice) to discuss your goals and create a realistic training plan along with nutrition coaching. Lauren and Coach Graham, will be overseeing your training and progress throughout the entire duration of the 16 weeks.
We will only be accepting a small amount of people for our April group launch. If you are accepted this is what you will receive with this private mentor group. If you sign up and we have reached capacity you will be issued a refund within 24-48 hrs. Our April group is 100% full. We will be opening up a new registration for May soon. Stay tuned. 
When joining Lauren's Winner Circle you will be meeting with Lauren via Skype or Phone (your choice) to discuss your goals and create a realistic training plan along with nutrition coaching. Lauren and Coach Graham, will be overseeing your training and progress throughout the entire duration of the 16 weeks.
Here is what you will have access to once you're in the Winner Circle coaching program
 1 - Half Hour Live Private Coaching introduction call with Lauren Brooks (valued at $89)
4 - 15 min Live Private Coaching calls (valued at $200)
8 - Check-ins and Progress Report Feedback (valued at $240)
Member to a private Secret Facebook where you get extra attention from Lauren and Todd along with your  your group teammates for extra support, progress sharing and accountability. (valued at $79 per month - $316 for 4 months)
TOTAL VALUE $845
15% off nutrition and training products while part of the coaching group.
Lots of virtual high fives and fist bumps.
 We are offering all of this for just $599.  Email us if you need a different payment option. 
USE CODE: viptreatment to get in for just $599 or just click on viptreatment and it will automatically discount it for you.
We are 90% full as of now! Hope to see you in the program!


Here is some recent feedback I've received about their experience with distant coaching via email, phone, or Skype.
"I’ve been following your program for the last 2 weeks and decided to stay with it for another week.  I feel like my strength gains are going through the roof!!! I have been consistently doing my TGU’s w/the everytime I do it, it gets easier & easier. "  M. S.
"If you've never done a distance session w Lauren (for those who aren't blessed to train w her in person ) I can't recommend it enough. It is an amazing experience to have THE Lauren Brooks focused solely on you for 1/2 hour. The sessions are worth every.single.penny ...and then some. I admit I'm selfishly glad she didn't get squished by the car the other day 😬"   E.L.
"Had a Skype session with Lauren Brooks yesterday, one of the kettlebell OG's, to work on my swing. Just finished my first session since, and they felt this close to incredible. Very very happy right now. When in doubt, learn! "  J.O

To Yours In Strength,

Thursday, March 3, 2016

21 Day Get Up Challenge - New Challenge


Due to popular demand and great success with the last two challenges, I present to you our 3rd challenge. If you are interested in checking out any of our other popular challenges visit the Lauren Brooks Challenge tab to view all of our free challenges. 





Get Up Video Play List will also teach you the proper steps on achieving a solid and SAFE Get Up

Get Up Styles and Variations to choose from that work best for YOUR LEVEL AND BODY TYPE





Get Up to the Tall Sit (recommended for beginners)


Full Get Up (Traditional Turkish Get Up)
Part 1 - 4





Get Up for "Shoulder/Thoracic Mobility Restrictions"


Modified Get Up (great for sensitive knees)





Hashtag #GetUpFor21days so we can find you every time you share with us that you did your Get Ups. Post descriptions, photos, and/or videos!

You can also ask to join our free Lauren Brooks Fitness Challenge group right here where we have 400+ people doing the challenges with you!







Thursday, February 11, 2016

It Matters Where You Are NOW!

Have you ever reminisced about how you use to be? Maybe how skinny you looked or athletic you were in your 20's? I can't tell you how many times I've had a student come to me and say "I use to be in such great shape...." or "I use to be so strong..." Here is the problem with holding on to these "use to be" feelings. They are gone and don't exist anymore. In fact this mentality could be holding you back. Your body and mind is completely different today. Things change and the workout along with the eating patterns which may have worked for you in the past, most likely won't have the same effect now. If you hold on to the "how you once were" mentality then it's very hard to move forward and grow.

They key of knowing where to go and how to get better, is to know where you are NOW! Never jump in to something thinking you are the same person from the past or assuming you are some where that you may not be. Have I lost you? Am I making any sense?  Are you checking in with yourself to find out where you are starting from? Every day is a new day which gives you an opportunity to grow. If you're not sure how to check yourself then reach out to a professional for help in this department. This is for anything! Whether it be mental health, fitness, nutrition, skill learning or internal health, your body changes and so do you!

Speaking of reminiscing, today marks the one year anniversary of resigning from SFG Senior position from StrongFirst. It's been one helluva ride since! I do miss the old days sweating and learning along side with the best of them. Many since then have also moved on and luckily we still keep in touch! I still get to enjoy working with students all over the world to help them pass their certification whether it be SFG, RKC, or SMK along with any other fitness goals they're striving for thanks to distant coaching. I realized it's important to evaluate your life and make sure wherever you are is still working for you. If not, make it better, fix it or move on!

Deep breaths! Now for the fun light stuff! Valentine's Day is coming up and we thought it would be a good idea to give you 40% off on any of our follow along Kettlebell Workout DVD and Streaming Videos. Just enter the code: valentine  today and it will work for the next few days. It's that simple!
Final thoughts: Always check yourself with the basic fundamentals before adding complex movements. Be smart! Use good judgement! Most of all HAVE FUN!







XOXO,   




Huge Valentine's Day 40% off sale starts NOW!! 



CODE: valentine

Works for all of our DVD's and our Streaming Workout Videos.


HAPPY VALENTINE'S DAY!!!

Thursday, January 28, 2016

Single Leg Deadlift Challenge - Deadlifts for 28 Days

Single Leg Deadlift Challenge
or
 Deadlifts for 28 days (recommended for Beginners)

www.laurenbrooksfitness.com

STARTS FEBRUARY 1ST! 

Directions: Choose a safe weight to begin your challenge with. Suggested reps indicated are for EACH SIDE** ONLY if performing Single Leg Deadlifts. 
Example: Day 1: 5 reps for 2 sets. Day 2: 5 reps per leg for 3 sets. Add weight each week if you’re ready. 

LADDER DAYS: Perform the suggested reps per side. Example 5 reps per side. Then 4 reps per side, then 3 reps etc... Take as much rest as needed or incorporate this ladder within your current training program.  You may also use a heavier bell on a the LOWER rep ladder area IF you feel you've earned it and had enough rest in between. On the final ladder GRADUATION DAY, if your form is perfect and you're feeling strong, use a heavier bell as you go DOWN the ladder. 


Safety: Break the reps up in to multiple sets to feel fresh. Never go to failure!


Week 1 - starting weight
Day 1: 10 
Day 2: 15
Day 3: Rest
Day 4: 20
Day 5: 25
Day 6: Ladder day 5/4/3/2
Day 7: Rest

Week 2 - add weight
Day 8: 10
Day 9: 15
Day 10: Rest
Day 11: 20
Day 12: 25
Day 13 Ladder day 5/4/3/2
Day 14: Rest

Week 3 - add weight
Day 15: 10
Day 16: 15
Day 17: Rest
Day 18: 20
Day 19: 25
Day 20: Ladder Day 5/4/3/2
Day 21: Rest

Week 4 - add weight
Day 22: 10
Day 23  15
Day 24 Rest
Day 25  20
Day 26  25
Day 27: Rest

Day 28: Graduation Ladder 4/3/2 - test your strength - Use heavier bells as you lower your reps!!!

YES! THERE WILL BE A WINNER FOR UP TO $500 OF LAUREN BROOKS'S PRODUCTS JUST LIKE THE SQUAT CHALLENGE. CHECK OUT THE 21 day SQUAT CHALLENGE and see all of the testimonials

I'm also doing a HUGE GIVEAWAY for one of the lucky participants in the deadlift challenge. In order for us to know you're participating and see you actively doing the challenge here are ways to WIN!
Winner of the challenge will get $500 worth of Lauren Brooks fitness products and programs!!!!  Who's in???  


1.  Share and tag your friends to Challenge them to get them involved. 
2.  Hashtag #deadliftsfor28days  and #laurenbrooksfitness so we can find you .
3. Tell us when you do your single leg deadlifts or deadlifts on Facebook, twitterinstagram, or pinterest. Tag and hashtag so we can find you! Check out our Facebook challenge post for the easy way to participate.

ONE LUCKY WINNER will WIN  $500 worth of Lauren Brooks fitness products and programs!









SINGLE LEG DEADLIFT VARIATIONS

PREREQUISITE AND WARNING: You must be able to do a traditional weighted deadlift before moving to one leg. Do not attempt Single-Leg Deadlifts with load until you’ve mastered the movement without weights. Practice the Single-Leg Deadlift
movement pattern prior to adding load. This is not an explosive movement. Rushing this exercise will only cause you to lose balance and injure yourself. View video below for proper instruction. Always check with your doctor before starting any exercise program.  

 PHOTOS below are from The Kettlebell For Women book. © Rapt Productions/from Kettlebells for Women (Ulysses Press)



CHOOSE AN OPTION FOR YOUR CHALLENGE - try them and go with the one that feels the BEST on your body for the first week. 



Weight on the outside of the working leg
"Unilateral Single Leg Deadlift"


Weight placed on the inside of the working leg
"Contralateral Single Leg Deadlift"

Weight placed in the front of the working leg
note: my least favorite
"Front Single Leg Deadlifts"


Even weights placed on both sides - my personal favorite
"Double Single Leg Deadlifts"




Modified Single Leg Deadlift - back leg is your kickstand. 





DEADLIFT AND SINGLE LEG DEADLIFT VIDEO TUTORIALS BELOW


DEADLIFT





SINGLE LEG DEADLIFT




MODIFIED SINGLE LEG DEADLIFT





NEED ACCOUNTABILITY AND ENJOY GROUP INTERACTION?

JOIN HUNDREDS OF PEOPLE, MAKE CONNECTIONS, AND SHARE YOUR PROGRESS WITH THE WORLD! Hundreds of awesome people just like you are participating in these challenges. Sharing your sessions with us along with your experiences is paramount for your growth as well as everyone else's growth.  You have people that are waiting to support you. Share with your friends and family to inspire them. Get them excited about fitness! We can track your progress all over with these hashtags.  Feel free to tag me if you want me to see what you're doing. 

If you want to be a part of our free Lauren Brooks Fitness Challenge Facebook group you can join here. This is where many people share with one another what they're doing with the challenge. Team up with someone. Make a friend and get in on this together!


#deadliftsfor28day #laurenbrooksfitness 
#laurenbrooksfitnesschallenge




Sign up for our newsletter to get a free gift in our featured workout section which includes Workout 1 from our most popular Shut Up and Train video, top notch workout informationand nutrition information.





Join us on Facebook