Bar Brothers Workout

The Bar Brothers have become a worldwide fitness movement. With their innovative calisthenics training and fitness motivation, they've amassed over 400,000 YouTube subscribers and over 1,700,000 Facebook followers. Dusan Djolevic & Lazar Novovic are the founding members of the movement who run these social media outlets. Hundreds of thousands of people around the world have used Bar Brothers workout advice and motivation tips to transform their body and mind.

If you want to be part of a worldwide calisthenics movement of men and women helping each other to become the best that they can be, then Bar Brothers is the most suitable fitness brand on the internet for you. It's no bs fitness advice that's inspiring and proven, can help you not just get your body in shape but become successful at life in general.

Bar Brothers Workout Principles

Motivation and consistency are the fundamental factors that serve as the foundation for success for the Bar Brothers. "We grind day in day out for our goals. We try our best to stay consistent with our nutrition and workout very hard" they said. In fact their slogan is "All day every day”.

They admit however that it’s tough sometimes, but they’re driven by the lives that they touch and they motivate each other to stay consistent. "When things get tough, we raise each other up" they said. "We motivate each other every day. The people that motivate us the most are our fans. To hear how we changed their lives truly touches us each time and inspires us to work even harder".

Bar Brothers Workout Routines

When it comes to building strength and muscle with calisthenics training, consistency and progression gets gains. So these 2 elements are honored and practiced among Bar Brothers leaders and followers.

If you are a beginner you have to start with the basic calisthenics exercises like pull ups, push ups, dips and crunches to prepare your body and then progress to advanced moves. This approach is the key to long-term success with bodyweight exercising and avoiding overtraining. But, keep in mind that all advanced bodyweight exercises are variations of the basics. Therefore, certain workout routines would be able to be customized to work for all fitness levels.

Here are some sample Bar Brothers workouts that can be done by people in beginner, intermidiate and advanced levels. All you have to do is customize the number of reps and workout frequency to fit your fitness level.

1. Upper Body Workout

This is a sample Bar Brothers upper body workout that hits the Chest/Triceps/Shoulder Workout. This workout can be done at home without a pullup bar.

Warmup with pushups - 15 reps
Walk-out pushups - 15 reps
Pushup knee elbow touches - 15 reps
Tiger bend pushups - 15 reps
Dips on chairs - 15 reps
Full body dips - 15 reps
Wide/inner alternate pushups - 15 reps
Backyard dips on ledge - 15 reps
Max out with pushups (4-8 sets of this routine)

2 Abs Workout

This workout works the abs. It can be done at home without a pullup bar.

Situps (warm up) - 15 reps
Toe touch crunches - 15 reps
Push through crunches - 15 reps
Lower back bends - 15 reps
Second back holds - 30 reps
Second alternating inner and wide holds - 30 reps
Wide spread sits/toe touches - 5 reps
Max out sit ups (4-8 total sets of this routine)

3 Home leg workout

This workout works the legs. It can be done at home without a pullup bar.

Lunges - 15 reps
Squat - 15 reps
Lunge to higher platform/pistol squat(alternate legs) - 15 reps
Jump squats - 15 reps
Calf raises each leg - 15 reps
Max out squats -n4-8 total sets of this routine
(also for extra burn, after you are done with your sets to build more leg muscle run sprints, hills, and stairs)

Workout Schedule your workouts accordingly. 

This is an example of Bar Brothers workout schedule: upper body Mondays, lower body Tuesdays, core/abs Tuesdays, Thursday rest, then repeat first 3 days in different order, then rest on the 4th day.

Jodie Williams Abs Workout And Diet

British sprinter Jodie William's workout and diet is not different from what everyone else's should be. Although the gold winning track athlete's workout routine is a crucial part of her career, the same concept for having a well-shaped body applies to everyone.

Jodie Williams Abs Workout Routine

If you want lean and toned abs then you have to work on getting a lean and toned body. The process of getting abs is to lose stomach fat so that the abs will become more visible. And since you cannot just lose fat from the stomach alone, you must work on making your entire body lean which will also reflect on your stomach.

Jodie Williams made this fact clear when she said "A lot of people think you can get abs just through sit ups, but it's more about diet. Everyone has abs, so once you get down to a lower level of body fat they will start to show. To make them look better you can then do sit ups She said."

So yes, if you want get six pack abs like Jodie Williams you have to burn off excess body fat to make the abs visible with diet and cardio training. And then you will do different exercises that strengthens the ab muscles so that they can look more toned.

Jodie Williams Abs Diet

When responding to people who wanted to know to get her abs, Jodie Williams made it known that diet is the most important component. Dropping belly fat is 80% diet. You have to reduce calories to create a deficit and have a proper balance of protein, carb and fat in your diet to get optimum fat loss results.

It's very important to follow the right diet and exercise methods that will make sure that you don't lose your muscle dieting to lose weight. Remember, the abs themselves are muscles and muscle is what will make your body look fit and toned. If you follow the wrong diet plan for fat loss that cause you to lose your muscle you'll likely end up looking thin, instead getting a nice sculpted shape like an athlete.

Could These Common Workout Mistakes Be Preventing You From Losing Fat?

Working out could greatly help accelerate your fat loss but there some common workout mistakes that many people make when trying to lose fat that could prevent them from getting desired fat loss results. In order to make sure that you get good result from your workout efforts you'll want to avoid making the common mistakes that would lead to little or no results from your training. Here are some common mistakes you need to avoid to be on the right track with your workout.

1. Performing Only Low Intensity Cardio

If your aim is to burn fat quickly you should not stick only with low intensity or steady state cardio alone in your workout program. Since this type of cardio is less intense it takes much more time to burn body fat|it is less effective for burning fat.  The best way to increase the effectiveness of your cardio workout is to combine low intensity and high intensity cardio into one workout session. When performed in a certain manner, it is possible to benefit from doing both types of cardio in the same workout.

2. Performing Spot reduction exercises

Working out a specific part of your body with the intention to lose weight in this area only is a waste of time. In order for fat loss to happen it must occur in the entire body. Therefore, when you perform any exercise targeted to reducing fat in one spot it will not happen. However, you can firm up, strengthen or increase the size of the muscle in a targeted body part. This can make the area look more defined due to the increase in muscle visibility. But you'll still need to diet and perform aerobic exercises for losing fat overall to see the fat disappear in the area.

3. Not Sticking To Your Routine 

The thing about exercise is that it produce impressive fat loss results over the long term. Therefore, sticking to your exercise routine is very important so that each exercise session can build up from the previous session to burn off the fat. Remember, when you burn more calories in any given period than you consume you'll lose weight. The more you exercise the more calories you'll burn.

4. Not Having A Diet Plan Structured For Fat Loss

This one is the ultimate workout mistake of all that will prevent you from losing fat. Many people exercise hard on a regular basis and fail to make sure that their diet is structured correctly for fat loss. There are more than one aspect of your diet that's crucial for losing fat and must be addressed, but the most important factor is the calorie deficit. If your diet is not structured with a calorie deficit it will be impossible to lose fat. Additionally, you want to have a good diet plan with balance macronutrients, proper meal schedule etc. to optimize your fat loss success.

Always remember to avoid these common workout mistakes that could prevent you from losing fat. This will allow you to get better fat loss results and get the lean body that you want. Have a pleasant day!

These are not all the mistakes in fat loss. There are a few more workout and diet mistakes that people make that prevents results. Watch to learn more in this video.