Tag: Workout at Home

Bodyweight Fitness Made Easy!

Bodyweight Fitness Made Easy!

easy fitness workout for women

Throughout all of my training experience, I have learned one important thing…

Fitness doesn’t have to be hard!

Fitness and bodyweight strength training are not about being fancy, by doing advanced routines that are just too difficult for most people to perform reasonably.

It’s about doing what works!

Actually, it is usually the simple things that give the greatest results and overall benefit!

The Daily 30 is all about keeping things simple, fast and effective. This routine will teach you Basic Human Movements and hammer in the most effective exercises to help you get the most bang for your buck while giving you the greatest results and preventing any risk of injury.

You will learn how to move properly while building the strong, fit and healthy body you’ve always wanted!

This book is designed to give you a strong foundation using basic movements that can later be expanded upon as you do more exercises and add variation.

You should always push yourself to do better, but never lose the foundation of movement you will develop with the Daily 30.

Learn more about The Daily 30 Bodyweight Workout!

Note:

When exercising, how you do something is just as important as what you do!

It is much more beneficial to do basic exercises properly, than doing intense exercises poorly. Get good at the basics first, then you can expand upon them if you get bored, but always maintain your Foundation of Movement you will develop with the Daily 30. If the movement puts you in a compromised position, then just don’t do it! Do what works, and do it well!


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Daily 300 Fitness Routine Self-Evaluation

The Daily 300 Bodyweight Workout

Self-Evaluation of your Fitness Level

push up proper form

The Daily 300 is a continuation of the Daily 30 Bodyweight Fitness Routine.

It is a self-evaluation to check your fitness level, after completing the Daily 30 Challenge.

It is recommended that you do the Daily 300 once every 60-90 days in order to check your improvement and to test your body’s level of fitness.

Each time you perform the Daily 300, try to beat your time! The goal is to always keep moving forward. Push for more every time!

How To Do the Daily 300

Do 10 rounds of the Daily 30 as fast as possible to test your fitness level.

(10 Paleo Squats + 10 Push-Ups + 10 Prone Cobras) x 10 Rounds = Daily 300

 

Your time determines your fitness level:

15+ minutes = Beginner Fitness

12-15 minutes = Basic Fitness

10-12 minutes = Moderate Fitness

8-10 minutes = Advanced Fitness

<8 minutes = Elite Fitness

 

Current Record Time:

8m:12s by Ryan Mathias

Think you can do better?

Record yourself doing the Daily 300 continuously for time and post it to a viewable network (YouTube).

Then send the link to ryan@mathiasmethod.com to be evaluated for the new record holder! Good Luck!

30 Day Bodyweight Fitness Challenge

The Daily 30 Bodyweight Fitness Challenge

push up proper form

This 30 Day Bodyweight Fitness Challenge is for men, women, children, and even seniors who want to improve their strength, health, and fitness every day with a simple bodyweight exercise routine!

 

What is the Daily 30?

The Daily 30 is a simple, fast and effective Bodyweight Exercise Routine that combines only the most effective Bodyweight Strength Training Exercises into an easy-to-follow Full Body Workout!

From this, you will discover how your body is designed to move as we teach you how to perform the most essential bodyweight exercises for you to reach your strength, health and fitness goals!

This is crucial to relieve pain and prevent injury in everything that you do! Just by doing this simple routine, it will improve your strength and how you feel every day for the rest of your life, guaranteed!

The best part is anyone can do it!

Whether you are a Powerlifter (like me), a child in PE class, a stay at home parent, a desk-bound employee, or are just too busy to maintain a regular workout schedule, this is for YOU!

Everyone needs to move more, and move correctly!

Do it at home with the whole family, in the office, or even while traveling! It is always the perfect time and place, to get fit and learn how to move properly for strength!

Learn more about the Daily 30!

Read the Success Stories!


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The Challenge:

I challenge you to improve your strength, health, and fitness by doing the Daily 30 every single day for 30 days!

If you are a beginner and want to teach yourself how to create a healthy habit of staying active every day, then simply do at least 1 round of the Daily 30 every single day, for 30 days. This will teach you to stick with it and stay active as you work towards your goal of a stronger, healthier, happier you!

If you are looking for a bigger challenge, then I challenge you to do each of the 3 exercises in the Daily 30 continuously for 60 seconds each and try to beat your rep count every day! You can stop to take a short break or two during the 60 seconds, but try to beat your total rep count every day!

Note: Do not pause your reps when going for time. Just move as fast as you can while maintaining proper form!

Get started today!

You may also like our 2019 Core Strength Plank Challenge!

Ranking Your Progress:

If you are a beginner challenging yourself to commit to a daily fitness routine, then just stick to doing 10 repetitions of each exercise perfectly every single day. Be proud that you are taking steps towards improving your strength, health, and fitness and teaching yourself to make exercise part of your daily life.

Your progress is measured by your commitment to yourself. If you make it all 30 days, then you have succeeded!

Go celebrate, then keep it going!

 

If you are taking on the bigger challenge, then just doing the Daily 30 every single day for 30 days is just not enough. You have to push for progress and try to beat your previous accomplishments every day.

If you did 20 reps yesterday, then you need to push for 21+ reps today. Everyday push for more and try to see how high you can rank after 30 days!

You can judge how well you did for each like this:

10-20 reps = Beginner

20-30 reps = Intermediate

30-40 reps = Advanced

40-50 reps = Elite

50-60 reps = World Class

 

When you complete your 30 days, write about your experience and submit it to ryan@mathiasmethod.com, and you could be featured on MathiasMethod.com!

For even more, try the Daily 300 Fitness Level Self-Evaluation!

Are you Self-Disciplined enough?

Let’s find out…

MOVEMENT-Why You Should Be Moving Everyday

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MOVEMENT

Why You Should Be Moving Everyday!

Do you exercise regularly? Do you go for walks? Do you live an active lifestyle?

Do you “move” everyday?

mathias method family in maui hawaii
The Mathias Method Army Doing the Daily 30 while on vacation in Maui, Hawaii

We are told that it is important to be active and “move” everyday, but why? Why should we be active and constantly moving? I’m already on my feet all day for work and sometimes take the stairs. Doesn’t that count? Why do I need to do extra activity? I’m already tired from working all day! Won’t more activity just make me even more exhausted?

“Why should we be active and “move” everyday?”

To Have More Energy

There are many reasons as to “why” we need to be more active on a daily basis, and the first is, because it gives you more energy! I know, it doesn’t seem to make sense, right? Well it’s true. By being more active on a daily basis you will actually become  more energized! 

Why is this? There are many reasons…

With increased activity you will build up more of an appetite, as your body craves more nutrients to recover, and in turn you will eat more for extra fuel. Often times, with a decreased activity level we have less of an appetite and don’t eat enough for proper energy, or we start to eat out of boredom as we lose confidence in our body image. So activity helps maintain a regular diet and maintain self-confidence in your body image.

“Activity helps maintain a regular diet and maintain

self-confidence in your body image.”

You will better regulate your blood pressure by being active to where you can help prevent sudden drops in blood pressure, that will make you feel tired. If you stay sedentary, or inactive for too long your blood pressure starts to drop, signaling your body to be in a more restful/recovery state, making you feel tired. This is why we feel tired and eventually fall asleep at night; through a blood pressure drop. Those with high blood pressures can fall asleep faster as their blood pressure constantly wants to fall to a more normal state. These people tend to be tired often, as that is one of the most common indicators of high blood pressure.

“…you will feel completely re-energized, and ready to take on the world!”

Being more active will increase your work capacity, or the amount of total work your body is adapted to withstand on a regular basis before becoming fatigued. By having a higher work capacity, you will be less effected by your normal daily activities, such as work (including manual labor), and only become tired when you are near to reaching your daily work capacity, AFTER exercising or doing some daily activity. You may feel tired at first, when increasing your daily activity, but after a few days you will feel completely re-energized, and ready to take on the world!

Improve Physiological Functions

Another important reason to be active daily is improve your physiological function, or internal organ system functions. When you are more active your body has more “work” to do in order to make sure everything is functioning properly. Daily activity and exercise stress all your body’s systems to work harder and function better to maintain homeostasis, or normality within the body (not too hot, or too cold; not dehydrated or over hydrated; high vs low blood pressure; etc.). Regular activity helps regulate your blood pressure, body temperature, and sleep cycle. Along with that, activity helps improve your blood circulation, oxygen uptake, hormonal balance, and digestion. By being more active your body’s organ systems all improve to make a healthier YOU! 

“Daily activity and exercise stress all your body’s systems to work harder and function better to maintain homeostasis, or normality within the body.”

Now on the other hand, when we are inactive the opposite effect takes place. All of our body’s systems start to down regulate, eventually losing function. As we get older, we tend to be less active and place less stress on our body to function properly. When that occurs everything slows down, to be used only when necessary, versus functioning normally all the time. You will start to see those that are inactive have hormonal, cardiovascular, and digestion problems; and they will likely blame something else, though the real problem is inactivity. If you stay active, your body maintains function. So being active daily is important throughout the entire course of your life.

For a Strong, Functional Body

One of the most important reasons to stay active daily is to maintain a strong, functional body.  A body that is able to do just as much, if not more than it was able to when you were a teenager. Remember the saying, “If you don’t use it, you lose it.”? That statement is brutally true. When we don’t constantly use our muscles, or place stress on our bodies, we start to lose everything we have already built. If we don’t constantly stress our bodies to improve, then they have no choice, but to reverse. We must be using our muscles and putting our joints through full ranges of motion daily to avoid going backwards. How many people over the age of 20 can touch their toes, or do the splits versus those that could when they were children or teens? How many people can’t do a push-up over the age of 30, yet could crank them out easy as a teen? The excuse of you are bigger now, or that you had this or that injury occur, are not good ones. As we grow we should always be improving, and the way to recover from injury is MOVEMENT. If we are always moving our body will take care of itself! The issue was that many of us stopped moving so we lost what we had built up. Well, now it is time to get it all back, and it doesn’t have to be that hard. You just have to be consistent. We need to move daily and stress our body to improve. 

“If we don’t constantly stress our bodies to improve,

then they have no choice, but to reverse.”

So what should you do? You should simply move and be active daily. Do something everyday that will help you increase your body’s function. This can be a few 10-20 minute walks throughout the day, some stretching, an exercise class, or possibly the best option is doing the Daily 30 a few times each day. The Daily 30 is simple, easy to do, and it’s very effective. It stresses your body to maintain strength, improve mobility, teaches proper movement patterns, and increases the function of your joints in order to decrease pain. It takes less than 2 minutes to complete and you can do it anywhere!

Click here to learn more about the Daily 30! 


You should do the Daily 30 a minimum of once daily, but it is best to do it multiple times throughout the day so that you are not sedentary for too long. I recommend you do it once in the morning to “wake-up” your body, a few times during the day after sitting for long periods (such as once for every hour or two you sit), before a workout as a warm-up, and at night at lease 1 hour before you go to bed. By doing it multiple times each day, you will greatly increase your activity level and improve all of your body functions! Just think, if you do it 5 times in one day, that’s 50 push-ups! When is the last time you did that many push-ups in one day? It is easy to see how great that will be for your body!

No matter what you choose to do, choose to be more active. Choose to start taking control of your health, and always keep improving! Don’t give up on your ability to get stronger and become healthier. We all can improve and need to be more active, so start today! Don’t plan to do it later, it’s not that hard. You don’t need to do anything crazy and overly time consuming, just make daily choices to be more active, regularly. If you don’t, then you will be choosing to lose all that you have built up. No matter where you start, you can improve. Now go, be active, and start changing your world!

Keep getting stronger my friends!

Strength to you,

Your STRENGTH Journey Leader

Ryan J. Mathias, CPT

Owner and Creator

MathiasMethod.com

Check out our FREE Strength Training Programs HERE!

 

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DAILY 30 Bodyweight Exercise Routine

The Daily 30 Bodyweight Exercise Routine

The Daily 30 is a revolutionary daily Bodyweight Exercise Routine that teaches you how to move properly, the way our bodies were designed to move; to Build Strength, Prevent Injury, Decrease Pain, and Improve Mobility. It is also the perfect full-body at home bodyweight workout to help you get strong, lean, and fit! Take the Daily 30 Challenge and feel the difference in less than 30 days, guaranteed!

Get our FREE Daily 30 Bodyweight Strength Training Program >>


The Daily 30 Bodyweight Exercise Routine

Table Of Contents


What is the Daily 30?

The Daily 30 is a basic daily Bodyweight Exercise Routine designed to teach anyone proper movement patterns and how to move properly for strength; the way our bodies were designed to move. And by perfecting your bodyweight movements you are reinforcing proper lifting technique while improving mobilityThis is all crucial to relieve pain and prevent injury in everything that you do!

The Daily 30 is also a simple, fast and effective Bodyweight Workout Routine that combines only the most effective Bodyweight Strength Training Exercises into an easy-to-follow Full Body Workout! 

Get the Daily 30 Bodyweight Strength Training Program >>

This Revolutionary Bodyweight Workout is modifiable to fit any fitness level from absolute beginner to advanced Strength Warrior! You can use it as a workout at home or a bodyweight warm-up in the gym! Either way, your strength will go up and your body will thank you! 

Just by doing this simple bodyweight exercise routine, it will improve your strength and how you feel every day for the rest of your life, guaranteed!

Take the Daily 30 Challenge!

The Daily 30 Bodyweight Exercise Routine

One round of the Daily 30 Bodyweight Exercise Routine consists of the following 3 exercises performed for 10 repetitions each.

Original Version:

  1. Paleo Squat X 10 Reps
  2. Push-Up X 10 Reps
  3. Prone Cobra X 10 Reps

*Add any other Bodyweight Exercises you want to include in your daily routine. However, never skip over or vary from these 3 base movements.

Modified Version:

  1. Assisted Paleo Squat X 10 Reps
  2. Decline Push-Ups X 10 Reps
  3. Standing Prone Cobra X 10 Reps

The modified Daily 30 is for those that are injured or unable to perform the original version due to other limitations. 


Who is the Daily 30 Bodyweight Exercise Routine for?

  • Athletes, Powerlifters, and Weight Lifters can, and should, use it as part of their dynamic warm-up before every workout. This will reinforce proper lifting technique and body movements while preparing their body’s for the intense training ahead.
  • Children can utilize it as a way to develop their body’s strength and proper movement patterns from a young age.
  • Teens can use it to help maintain their strength and mobility as their bodies grow.
  • Adults can use it to stay active throughout the day while on break at work to increase body function. Or as an hourly active stretching routine to rejuvenate between long sitting sessions.
  • Seniors can use it as their daily activity to feel better, decrease pain and get in some beneficial exercise.
  • Anyone and Everyone! Anyone can use it as a way to workout at home, or while on the road traveling. And everyone can benefit from improving their functional movement patterns, increased neuromuscular proprioception, general strength and all the other benefits this daily bodyweight exercise routine provides.

Get the FREE Daily 30 Bodyweight Strength Training Guide today! >>

You Can Do It!

If my 85-year-old friend (with a pacemaker and knee replacement) and my 2-year-old nephew can do it, so can you!

Whether you are a Powerlifter (like me), a child in PE class, a stay at home parent, a desk-bound employee, or are just too busy to maintain a regular workout schedule, this is for YOU!

Everyone needs to move more, and learn how to move correctly!

Do this daily bodyweight exercise routine at home with the whole family, in the office, or even while traveling! It is always the perfect time and place, to get fit and learn how to move properly for strength!

Teaching the Daily 30 Bodyweight Exercise Routine


The Purpose of the Daily 30 Bodyweight Exercise Routine

The Daily 30 was made with the purpose of helping people stick to their strength, health and fitness goals by developing the self-discipline they need to succeed.

As we know, the hardest part of any diet or health and fitness plan is sticking to it. So, we developed the Daily 30 as a simple and easy way to keep you dedicated to your goals through the self-discipline it takes to do it each and every day.

There will be many days that you don’t “feel like” doing the Daily 30. The same as you don’t always “feel like” sticking to your diet. Or doing everything else that is needed for you to be successful in life.

However, by doing the Daily 30 each and every day, no matter how you feel, you will remind yourself to always stay focused on your goals and take steps towards them every day.

Just by doing one simple act every day, you can start to change your world. Because every small act done towards a specific goal will lead you to success.

So take action and start changing your world every day, no matter how you feel. Stay focused, maintain self-discipline, and Change Your World!

Stick to your fitness goals with the: FREE Daily 30 Bodyweight Strength Training Guide >>


Benefits of the Daily 30 Bodyweight Exercise Routine

“This simple program is a life changer! I can’t thank you enough!”

— George, Daily 30 User

Read more reviews!

The Daily 30 has helped thousands of men, women, children, and teens just like you:

  • Get Stronger
  • Lose Body Fat
  • Improve Mobility
  • Recover Faster
  • Increase Muscular Fitness
  • Decrease Muscle and Joint Pain—Naturally
  • and so much more!

The Daily 30 will improve how you feel and perform every day for the rest of your life, guaranteed!

Injury Prevention

The main physical benefit of doing the Daily 30, properly on a regular basis, is increased neuromuscular proprioception. This is also known as the “mind-muscle” connection.

This increased neuromuscular Proprioception teaches your body proper movement patterns by stimulating the correct muscles while going through normal and compromised ranges of motion. Essentially, it teaches your body to react properly to stress placed on it. So you will get into proper position without even thinking about it. This is crucial for preventing injury and lifting big weights.

By gaining this increased muscle activation your body will better be able to protect itself from injury caused by both improper repetitive motion and quick reflexive action.

Other known benefits of the Daily 30 Bodyweight Exercise Routine are:

  • Increased Mobility
  • Spinal Decompression
  • Joint Stabilization
  • Increased Body Control
  • Improved Gastrointestinal Health
  • Improved Blood Flow Circulation
  • Base Level Muscular Strength
  • Joint Health
  • Improved Posture and
  • Builds Core Stabilization

We encourage you to put these claims to the test by doing our 30 Day Fitness Challenge!

“The Daily 30 has honestly Changed My World, and continues to do so, each and every day!”

Read our Success Stories!


Learn How To Move Properly with the Daily 30 Bodyweight Exercise Routine

The Daily 30 bodyweight exercise routine makes fitness easy! Fitness is a lifestyle and needs to be supported by a Strong Foundation of Movement. That is why the Daily 30 is based on proper Movement-Based Exercise and keeps it simple, using only the 3 Best Bodyweight Exercises Anyone Can Do At Home


When To Do The Daily 30 Bodyweight Exercise Routine

Weight Training Workout Warm-Up

The best time to do the Daily 30 Bodyweight Exercise Routine is as part of your Dynamic Warm-Up routine before any workout.

No matter what you do for a workout, you should incorporate a Proper Warm-Up routine of some kind to gain the most benefit from your training session.

The Daily 30 should be included because it helps take your body through full ranges of motion, strengthening proper movement patterns, while improving mobility, muscular function, and increasing your muscular temperature.

This will allow you to perform better and prevent injury during your workout.

We recommend you do the Daily 30 Bodyweight Exercise Routine 1-5 times before every workout as part of your bodyweight warm-up.

Also, be ensure to include other training specific warm-up exercises as needed.

Learn more about How To Warm-Up Properly for Strength Training! >>

Morning Workout Routine

Immediately upon waking, while your body is still preparing for action, is not the best time for exercise. However, about an hour after waking up is a great time for you to do your Daily 30 Bodyweight Exercise Routine!

At this time your body has had enough time to prepare for your daily activity and you are ready for action.

By starting your day off with the Daily 30 Bodyweight Workout, you re-enforce strong movement patterns that will help you move properly throughout the rest of the day. For example, every time you go to sit down, or move your arms, or are just standing up, your body will remember to be in a better position so that you have less pain throughout the day.

Plus, the Daily 30 makes for a great Morning Home Bodyweight Workout Routine for you to get strong, lean, and fit—fast!

We recommend you do the Daily 30 Bodyweight Exercise Routine 1-3 times every morning, at least an hour after waking.

All Day Every Day

Anywhere, anytime!

The main purpose of the Daily 30 Bodyweight Exercise Routine, along with all the physical benefits, is that it teaches consistency. It teaches you to always be focused on improving yourself and working towards your goals. Whether that be to get stronger, be healthy, or anything you desire.

So, use the Daily 30 every day as a reminder to always push for progress in life. No matter how late is. How tired you are or how much you do not want too. ALWAYS DO YOUR DAILY 30!

No one is going to change your world for you. YOU have to be the change. And it starts with doing things that will benefit you. Whether you feel like doing them or not.

Now go change your world! 


The Daily 30 Bodyweight Workout

push up proper form

Doing the Daily 30 Bodyweight Exercise Routine only a few times randomly throughout the day will not make you very fit, trim, or build a ton of muscle. You need to put in more if you want more out of it.

So, here are two great bodyweight workout options for the Daily 30.


Bodyweight Workout Option #1

To use the Daily 30 as a fitness routine you have to do it quickly, numerous times, and treat it as a full-body circuit training workout

  1. Start by setting a timer for 10, 15, 20 or 30 minutes.
  2. Then, see how many rounds of the Daily 30 you can complete within that time frame.

This turns our simple Bodyweight Exercise Routine into a real butt-kicking workout pretty quick! And you will feel the effects afterward!

Also, by doing this, strength may be a limiting factor. So you can do the easier modified version of some exercises if needed. 


Bodyweight Workout Option #2

Another option for your full-body bodyweight workout circuit is to do each exercise for a certain amount of time. Then keep switching between each exercise until the time is up, or you’ve completed a pre-set amount of rounds.

For example:

  1. Do each exercise continuously for 30-60 seconds.
  2. Then switch to the next exercise(s) and so on.
  3. Repeat for any number of rounds. Beginners should try 3-5 rounds at first.

Just remember to push yourself and only rest when needed. Good Luck!

Note: Do not pause your reps when going for time. Just move as fast as you can while maintaining proper form!

Add More Bodyweight Exercises

It is not necessary, but you can also add on any other bodyweight exercises to your bodyweight workout routine for even greater benefits!


Start your Strength Journey today! And join the thousands of people The Daily 30 Bodyweight Exercise Routine has already helped!

These are the first step on the road to a stronger, healthier, happier you!

No-Gym Workout Methods to Get in Peak Shape