https://pointone.fit/blog daily 0.75 2025-03-28 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1521137003820-EJRUWS0I0FGJXXUT9LU2/MG_9355.jpeg POINT ONE | Blog https://pointone.fit/blog/more-fat-loss-less-time-the-tri-sets-method monthly 0.5 2024-06-18 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/d2d052d5-c8dc-429a-baf8-3b32f017b9e6/marathoner-vs-sprinter-female.jpg POINT ONE | Blog - More Fat Loss. Less Time. The Tri-Sets Method. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://pointone.fit/blog/how-to-get-faster-lifting-weights monthly 0.5 2020-02-28 https://pointone.fit/blog/point-one-principle-choose-the-most-bang-for-your-buck-exercises monthly 0.5 2020-02-27 https://pointone.fit/blog/training-not-exercise monthly 0.5 2019-12-16 https://pointone.fit/blog/learning-from-your-failures monthly 0.5 2019-08-01 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1564671916496-XG19GOT6MRZ6X32KOEW5/Figure-3-The-human-circadian-rhythm-regulates-eating-sleeping-hormones-physiologic.png POINT ONE | Blog - Learning From Your Failures https://pointone.fit/blog/watch-this-johnny-berhanemeskel-20182019-highlight-tape monthly 0.5 2019-07-16 https://pointone.fit/blog/how-pick-an-amazing-personal-trainer monthly 0.5 2025-01-03 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1562776632333-0H5A2WIUXSCKBO0CSMVK/Elite+Edited+REDs-13.jpg POINT ONE | Blog - 5 Insider Tips on Picking an Personal Trainer https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1562775906687-UF37W5AIGJJAE8NENGOJ/Elite+Edited+REDs-32.jpg POINT ONE | Blog - 5 Insider Tips on Picking an Personal Trainer https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1562776456034-XOAZSJZIRDXO9T0I87DF/Elite+Edited+REDs-21.jpg POINT ONE | Blog - 5 Insider Tips on Picking an Personal Trainer https://pointone.fit/blog/the-circadian-reset monthly 0.5 2019-08-01 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1564671627161-3B1405BCO11ONGN1OPEL/IMG_6701.jpg POINT ONE | Blog - The Circadian Reset https://pointone.fit/blog/winter-time-bone-broth monthly 0.5 2018-11-12 https://pointone.fit/blog/digestion monthly 0.5 2018-11-12 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1542057671155-A5QN8UNBZFOIIDHQ5F1H/Digestion.jpg POINT ONE | Blog - A Simple Solution For Digestive Issues https://pointone.fit/blog/a-look-into-the-off-season-training-of-erik-karlsson monthly 0.5 2025-01-03 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1539190523671-DZ2EXQRW3OOIPOC3M0J4/erikkarlsson.jpg POINT ONE | Blog - A Rare Look Into The Off-Season Training of Erik Karlsson https://pointone.fit/blog/5-rules-for-engineering-the-perfect-nights-sleep monthly 0.5 2024-04-22 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1538512489261-GQQ82T9B4RM7324HRUIU/5+Rules+To+Engineer+The+Perfect+Night+of+Sleep.png POINT ONE | Blog - 5 Rules For Engineering The Perfect Night's Sleep https://pointone.fit/blog/limit-your-exposure-to-blue-light-to-accelerate-fat-loss-and-training-results monthly 0.5 2024-04-22 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1538045812329-X8T98B1RK6JUAX1ZVXN4/bluelight.png POINT ONE | Blog - Limit Your Exposure To Blue Light To Accelerate Fat Loss And Training Results https://pointone.fit/blog/find-us-in-styleblueprint-choosing-the-right-personal-trainer monthly 0.5 2019-07-11 https://pointone.fit/blog/the-forgotten-fundamental-of-muscle-building monthly 0.5 2018-09-27 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1506690846625-HPY7AP8IBAGRTDTYLYUA/aa.jpg POINT ONE | Blog - The Forgotten Fundamental of Muscle Building Vince Gironda aka the Iron Guru was the first to popularize the idea of maximal muscle contraction. This physique was built without heavy weights. https://pointone.fit/blog/change-the-way-you-think-about-fat-loss monthly 0.5 2019-08-10 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1497536968185-GWO8RD4KBCSBFNK7QI9W/image-asset.jpeg POINT ONE | Blog - Change The Way You Think About Fat Loss 6 Week transformation of an POINT ONE athlete. 13lbs of muscle added, 3.5% body fat dropped. Not a second of cardio done. https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1497536393345-CH0YCZ42V7WPMCDH5PEW/image-asset.jpeg POINT ONE | Blog - Change The Way You Think About Fat Loss At the POINT ONE we utilize modified strongman training as a unique method to get people stronger and lose fat at the same time. https://pointone.fit/blog/2015/4/25/the-elite-edge-for-alpine-skiing monthly 0.5 2018-09-27 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1429744599283-OL50HLN7GLQOGF5FWW7M/image-asset.jpeg POINT ONE | Blog - The Elite Edge for Alpine Skiing https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1429558216058-A1IP387ACXIH8AJX2SB8/image-asset.jpeg POINT ONE | Blog - The Elite Edge for Alpine Skiing If skiers aren't squatting this low, they're wasting their time and limiting their performance https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1429715264868-C2H10M82Q86VLH5IEFLS/image-asset.jpeg POINT ONE | Blog - The Elite Edge for Alpine Skiing https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1429559364034-ZTCVZXHCQ3UFHPPHG8YG/image-asset.jpeg POINT ONE | Blog - The Elite Edge for Alpine Skiing https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1429747384959-ZE2GMZVVSTFURS0M6K2K/image-asset.jpeg POINT ONE | Blog - The Elite Edge for Alpine Skiing https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1429559342817-RUAB6HHGSU2IH0AIWEPY/image-asset.png POINT ONE | Blog - The Elite Edge for Alpine Skiing https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1429795468741-45W6Y73U6Q7JOG60H73L/image-asset.jpeg POINT ONE | Blog - The Elite Edge for Alpine Skiing Our coaches know a thing or two about improving vertical jump https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1429966475020-MTUQB779AIYYVN3RIMPZ/image-asset.jpeg POINT ONE | Blog - The Elite Edge for Alpine Skiing Elite Edge athlete Nicole Clarke demonstrates a proper split squat; one of our progressive exercises towards performing full squats https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1429913549506-PME1SPQ1BZ79W2XZZYGW/image-asset.jpeg POINT ONE | Blog - The Elite Edge for Alpine Skiing https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1429556712690-T1ZOHTIGXJMZTYALWE3E/image-asset.jpeg POINT ONE | Blog - The Elite Edge for Alpine Skiing https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1429978317056-YSOOLKWV4H21GU36TMW4/image-asset.jpeg POINT ONE | Blog - The Elite Edge for Alpine Skiing Elite Edge athletes flipping a 350lb tire for a 90 seconds straight... And incredibly effective way to improve both conditioning and core strength FAST https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1429921649007-DUTENG0O9KQ8CMQCQODQ/image-asset.jpeg POINT ONE | Blog - The Elite Edge for Alpine Skiing Not a single day of cardio... And a CIS silver medal in the process https://pointone.fit/blog/category/Training monthly 0.5 https://pointone.fit/blog/category/Athletic+Development monthly 0.5 https://pointone.fit/blog/tag/Training monthly 0.5 https://pointone.fit/blog/tag/personal+training monthly 0.5 https://pointone.fit/blog/tag/fundamentals monthly 0.5 https://pointone.fit/blog/tag/Athletics monthly 0.5 https://pointone.fit/blog/tag/Eccentric+Training monthly 0.5 https://pointone.fit/blog/tag/Alpine+Skiing monthly 0.5 https://pointone.fit/blog/tag/circadian+rhythm monthly 0.5 https://pointone.fit/blog/tag/training monthly 0.5 https://pointone.fit/blog/tag/Ottawa monthly 0.5 https://pointone.fit/blog/tag/Performance monthly 0.5 https://pointone.fit/training daily 0.75 2025-05-12 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1519223280570-Q0OF3P9RC5H7NHL389PJ/GettyImages-104293233.jpg POINT ONE | Training https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1548286921360-ZUVYTBAUU5QYVAF3ONYW/Elite+Edited+REDs-13.jpg POINT ONE | Training https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1548287154342-ZU1TE73O9CAXTRPQ37QZ/Elite+Edited+REDs-42.jpg POINT ONE | Training https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1548286973625-530N76U0TJJVVDVSVE1T/Elite+Edited+REDs-44.jpg POINT ONE | Training - Semi-Private Training Individualized training within a small group setting. One coach per 8 participants. For people who only need some coaching. https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1548287033080-VCZ1QCH585TMDEGYZTNW/Elite+Edited+REDs-29.jpg POINT ONE | Training - Sweat Rx Strongman Bootcamp Our famous bootcamp class. Build strength, muscle and conditioning in the most efficient and fun way possible. INVESTMENT: Packages starting at ~$15/class. Train 1x-5x/week. REQUIREMENTS: A strong desire to improve and ability to push beyond your limits. This service is provided by personally trained, highly-vetted and accountable to David, certified personal trainers. They have full access to David and his resources on an ongoing basis to ensure top quality results. https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1548287092026-OP315EO2XAL619SH16QA/Elite+Edited+REDs-32.jpg POINT ONE | Training https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1578767398679-FRO6AV6B7A6ZVZW2K40A/Karlsson-17.jpg POINT ONE | Training - Semi-Private Training Individualized training within a small group setting. One coach per 8 participants. For people who only need some coaching. https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1518885032488-2P7YE3QEARNYFFZ0LNRA/201d21-2880x1800.png POINT ONE | Training https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1518897301313-OFV0H9PR57IVHMQU0DH1/ELITE+x+EDGE.png POINT ONE | Training https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1518897457601-KW5G9Y3B5RWSESSZL9S7/201d21-2880x1800.png POINT ONE | Training https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1517604851437-07R345FN6AZBKP54OKRC/IMG_2947.JPG POINT ONE | Training https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1521063714003-BX605X0F17KA4IY48S4A/201d21-2880x1800.png POINT ONE | Training https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1521063754685-HVQZWIRAUKP1BHWV0JGG/252928-2880x1800.png POINT ONE | Training https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1561766899503-IWXP0NRLIJKGLEOVDA7E/Elite+Edited+REDs-43.jpg POINT ONE | Training https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1521063754685-HVQZWIRAUKP1BHWV0JGG/252928-2880x1800.png POINT ONE | Training https://pointone.fit/home daily 1.0 2025-05-08 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1563281972361-Z95EUUR57C7ATEC6S94M/Elite_Edge_REDs-1.jpg POINT ONE | Home https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1570699308877-ACIXKZ8IZAF8GWEZWSK8/Gina-2.jpg POINT ONE | Home https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1570699509929-QHH3XRMV53GJRV0963HB/Johnny-12.jpg POINT ONE | Home https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1570020381453-XBMQGCTE87FD7B2VKNG6/Elite+Edited+REDs-42.jpg POINT ONE | Home https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1562154886500-MC6R1CFPYHEYPURP2L4R/instagram-logo-icon-white-border-text-black-background.png POINT ONE | Home https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1564665727321-3ZSNVT1HIS36INDPL8TC/Elite+Edited+REDs-23.jpg POINT ONE | Home - Semi-Private Coaching From $888 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1564665834360-IYWCK8FBPI8IKL3IJWP0/Elite+Edited+REDs-44.jpg POINT ONE | Home - One on One Coaching From $3570 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/158d4484-8d6c-41de-a816-251ecdeac22f/DentGlobal-OMV8.jpeg POINT ONE | Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://pointone.fit/strongman-at-pointone daily 0.75 2025-05-12 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/e633b939-cdc5-428d-af8b-d2569914d764/Elite+Edited+REDs-37.jpg Point One | Strongman Group Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1582405584988-M7ESTC2AG9UJ0BB9CNCB/ohs-logo-blog.jpg Point One | Strongman Group Training - More Than Just Working Out We host these events because they help us share best practice while attracting businesses that may qualify to apply for one of our business accelerator programs. However, we believe that a business should do more than just attract opportunity for itself. We believe that as entrepreneur it's our responility to create more so we can contribute more as well. The UN Goals for Sustainable Development provides a framework for partnerships and contribute thats worthy of the challenges and opportunities we face as a generation. It's why from this event and from our accelerators, we'll make a contribution that supports the UN Goals for Sustainable Giving via the giving platform B1G1. https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1583425015306-243VXEEVZ4SQ3XMJDXWK/Johnny-13.jpg Point One | Strongman Group Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1577488214947-1WUS4K4LOU8A95X1BW3C/Elite%2BEdited%2BREDs-37.jpg Point One | Strongman Group Training https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1577486971051-7L9HG3KUX0GWQ108ELZ0/Shane-6.jpg Point One | Strongman Group Training https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1675765283480-BA7XGJD2NBIKXZKJGY2B/Elite+Edited+REDs-28.jpg Point One | Strongman Group Training https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1675765480659-GXAUWWIWWZDJRY22MRZO/Elite+Edited+REDs-28.jpg Point One | Strongman Group Training https://static1.squarespace.com/static/54d9e17ae4b0a127c822ff94/t/6821d513c17cfe1475c052e4/1747047699026/ Point One | Strongman Group Training https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1675765848868-MZ0JBPZ1IJ39YDIW7BWR/Elite+Edited+REDs-28.jpg Point One | Strongman Group Training https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1577486862961-F95UAGBMQ750ZGRDW1VC/abstract-paper-hexagon-white-background_51543-7.jpg Point One | Strongman Group Training - Trusted by the professionals “Strongman training at POINT ONE has been my unfair advantage - no other training method has gotten me into game shape as fast and effectively” - Erik Karlsson, Pittsburgh Penguins https://pointone.fit/why-p01 daily 0.75 2025-03-31 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/ba7e6219-8a88-48c7-9978-8c630db93e9d/Elite+Edited+REDs-32.jpg Why P01 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/d596814c-e965-4df9-93de-76eb92aed89b/Elite+Edited+REDs-24.jpg Why P01 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/6a001b81-a76c-45cc-9201-cc6f96c8ee37/Elite+Edited+REDs-18.jpg Why P01 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/0f7512f7-5bd2-44e8-9975-cf93e0147e35/Elite+Edited+REDs-19.jpg Why P01 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1f78f316-d72e-49ad-8808-53e40e5ba079/Elite+Edited+REDs-39.jpg Why P01 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/b98d83bf-b63c-4778-aaf5-3b51818f22a6/Elite+Edited+REDs-11.jpg Why P01 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1658758516750-2H87AAUVLTYVBVA59BYW/Elite+Edited+REDs-35.jpg Why P01 https://pointone.fit/new-gallery-81 daily 0.75 2025-04-28 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1745837691056-B929IC0KRMHABDXC96FJ/image-asset.jpeg New Gallery - Tri-sets for Fat Loss https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1745837691056-B929IC0KRMHABDXC96FJ/image-asset.jpeg New Gallery - Tri-sets for Fat Loss https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1745837691015-LI26QNK8XG3COSMJU8OY/image-asset.octet-stream New Gallery https://pointone.fit/consult daily 0.75 2025-05-06 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1562506823303-OARB6FLT9N33KZ0DFS2L/Elite%2BEdited%2BREDs-11.jpg POINT ONE | Book My Consult https://pointone.fit/coaching-application daily 0.75 2022-08-22 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1516048115139-BKF3GXXQ3K9J679DCS5Z/squat-low.jpg Coaching Application https://pointone.fit/about daily 0.75 2019-12-02 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1520944564198-JH6KHMX2MS1C938M5PIJ/david+labentowicz.png POINT ONE | About https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1562861052884-WSJFJZLSKDVTNXTO9E57/Elite+Edited+REDs-23.jpg POINT ONE | About https://pointone.fit/readiness-factors daily 0.75 2019-07-29 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1562506270261-RRQ33F15T0HF5V688JI2/052354.png Readiness Factors - Point One Readiness Factors https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1562508480390-88ZXUPVNLKQDNKA34I5W/Elite%2BEdited%2BREDs-39.jpg Readiness Factors https://pointone.fit/semi daily 0.75 2020-03-10 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1562768988951-OX8CFBROCP7P94O4NHX4/Johnny-13.jpg Semi-Private Booking https://pointone.fit/strongman daily 0.75 2020-03-20 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1562768988951-OX8CFBROCP7P94O4NHX4/Johnny-13.jpg Strongman Booking https://pointone.fit/red daily 0.75 2022-07-13 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1577123090380-Z0QJFG5BPTJ5BFUWA4H3/Screen+Shot+2019-12-23+at+12.42.38+PM.png POINT ONE | Red Light Therapy https://pointone.fit/at-home daily 0.75 2026-01-07 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1588262194743-3WWARD5X8RGFFON9ZIE0/Elite%2BEdited%2BREDs-18.jpg At Home Bodyweight Workouts - Workouts 8 - 12: Minimal Equipment Functional Hypertrophy Have access to some weights at home? Consider yourself lucky. Here’s 4 workouts designed for functional hypertrophy - a mix of strength and muscle mass. These are targeted for different areas. Equipment you’ll need: a barbell, a chin up bar, a power rack, dumbbells and an adjustable bench. https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1584650054960-I13H24LVJS2X953X9XAY/Gina-2.jpg At Home Bodyweight Workouts - Workout 3: Jailhouse Lunges, Split Squats, or Bodyweight Squats The Jailhouse Method is a descending order of repetitions. The Jailhouse 20 is a total of 210 repetitions, where set 1 is performed with 20 repetitions, set 2 is 19 repetitions, set 3 is 18 repetitions, set 4 is 17, and so on. Each set descends by one repetition. A Jailhouse 30 is a total of 465 repetitions. After each set is performed, walk 16 feet: 8 feet across your cell—or motel room, in this case—and 8 feet back. This serves as your interval rest period. The lower-body workout is designed to take 30 minutes. https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1584663003555-NY4G6KUYTQYF036UDE4B/deck-cards.jpg At Home Bodyweight Workouts - Workout 4: DECK OF PAIN Got a deck of cards? Make them work for you. The deck of pain is a way to use the slick gambler's favourite tool for more than just five card stud. Take a 52-card deck and shuffle the cards so you have no idea what card will come up next. Flip the first card and do however many push-ups the card says. For face cards—jack, queen, and king—do 10 push-ups. When you turn up an ace, do 11 push-ups. Once completed, you will have done 380 push-ups. For the Deck of Pain neophyte, shoot to complete the deck in less than 15 minutes. Ladies can do push-ups from the knees. Want another masochistic variation? Have each suit represent an exercise. For example: hearts = lunge; spades = push up; diamonds = bodyweight squat; clubs = an ab exercise. Get through the deck as fast as you can. https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1584650864219-ET2H28HTKZ1PUDIHH922/_main_towelpulup_0.jpg At Home Bodyweight Workouts - Workout 5: Have access to a chin up bar? Try to complete 60 reps of chins in as few sets as possible. No chin up bar? Find a bannister in your garage or basement. Throw an old towel over it and use that for chin ups. You’ll improve your grip strength at the same time. https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1588260610172-UV67FUVGX9GGX5JF96Q2/Elite%2BEdited%2BREDs-44.jpg At Home Bodyweight Workouts - Workout 6: The “Grease the Groove” Method Strength is the mother of all qualities. As you get stronger, you’ll be able to progress other training goals at a faster pace. This method is designed to get you stronger on a SINGLE exercise. Strength is a skill - repetition is huge towards building impressive strength. Here’s how it works: 1. Pick an exercise you want to get stronger at. This can be done with bodyweight or a traditional exercise with weights. Push ups (both regular and from the knees for ladies), chin ups, squats, dips, deadlifts, and hand stand push ups are fair game. 2. On day 1, you are going to find your max for that exercise. It can be either a 1 Rep Max or Max number of repetitions. For example, you would do one all out set of bodyweight chin ups and record the number. 3. Let’s say you were able to 10 chin ups. You are going use 60% of that number - in this case 6 reps. Spaced randomly through out each day, you are going to aim to get 8-12 sets of 6 reps. These reps should be done explosively and with minimal fatigue. You should absolutely NOT miss a single rep or fail at any moment. This should only take you 2-3 minutes, so you can use it to break up your day. 4. After one week, you are going to re-test your max. Use that new 60% mark to keep the progress going. This program works by giving you a lot of submaximal, high quality repetition. The key here is frequency and high quality. I have had people go from 11 chin ups to 22 chin ups using this method. https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1588261190070-SCNRKFU63RFCG2ICE7G4/Best-Booty-Workout-To-Maximize-Your-Glutes.jpg At Home Bodyweight Workouts - Workout 7: Glute Emphasis Here’s one for the ladies: a bodyweight only glute workout. Expect difficulty sitting after this one! Be sure to read the notes on this one and click the name of the exercise to see a video for technique! https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1584649758764-SK4U4YHMA2DS70LMWWE9/Elite%2BEdited%2BREDs-44.jpg At Home Bodyweight Workouts https://pointone.fit/bodyweight daily 0.75 2020-03-31 https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1585499997407-W1X1IW2BOVNZBPD8P67E/land.gif Results Producing Bodyweight Workouts https://images.squarespace-cdn.com/content/v1/54d9e17ae4b0a127c822ff94/1585500770796-WL9Z8S7IRO3G1VGJPT2P/dark-abstract-background-with-holes_79145-400.jpg Results Producing Bodyweight Workouts https://pointone.fit/strategysession daily 0.75 2020-04-26 https://pointone.fit/bulletproof-knees daily 0.75 2022-01-17 https://pointone.fit/at-home-density daily 0.75 2022-01-17 https://pointone.fit/strongman-interest daily 0.75 2025-05-06 https://pointone.fit/elevate-interest daily 0.75 2024-08-29 https://pointone.fit/built-different-interest daily 0.75 2024-08-29 https://pointone.fit/new-page-1 daily 0.75 2025-05-12 https://pointone.fit/digital-download daily 0.75 2022-08-22