Josh Hillis

Eating skills, psychology, and workouts

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Seminar Notes – Bodyweight Workouts / Home Workouts

I did a seminar on bodyweight workouts and home workouts at Botha Chiropractic (where I get my chiropractic work).

I thought I'd post my notes for the seminar.  Obviously it isn't going to be written with the same style as an article, but I thought you might get a kick out of it.

Some of the formatting got a little weird re-pasting it in here, but it's close enough.  Enjoy!

  1. Prepare Logistics / Props
  2. Introduction:
    1. Scan
    2. Who here is working out pretty regularly?  (thank you) Who here is working out a little right now, but not as much as you want? (thank you) or you've worked out in the past and you are looking to get back into it? (thank you) Who here has never worked out?
    3. My name, welcome, name of talk (Workouts You Can Do At Home)
    4. Acknowledge and thank  – it means a lot to me, and it tells me a lot about who you are, that you would spend your monday night talking about fitness.
    5. You're going to find out how to do killer fat loss workouts at home, with minimal equipment
    6. Fat Loss Expert, USA Today, The Denver Post, author of The Stubborn Seven Pounds, Level 2 Kettlebell Trainer, Assistant Instructor at Kettlebell Trainer Certification, NASM Certified Personal Trainer and Performance Enhancement Specialist, Z-Health Movement Reeducation Specialist and Inegrative Movement Specialist
    7. I'm kind of a goof ball when I do speeches, I'm super interactive and stuff, I'll ask leading questions and I'll want you to answer and it's going to be really interactive.  I'm going to ask you guys to go with it – it's going to makes it a really fun seminar and everyone learns more.
    8. Also – I'm not going to do questions at the end – so if you have a question in the middle, just raise your hand and we'll answer it right in the middle.

2.) Partner Share: For what GOAL is food more important than workouts?

Class Share: For what GOAL is food more important than workouts?

3.) Partner Share: for what GOAL are workouts more important than food?

Class share: For what GOAL are workouts more important than food?

A – When the food is already dialed in, or when you are already at your goal weight.
B – Workouts are about getting lean instead of skinny fat
C – Workouts are about being healthy (bones and heart)
D – Workouts are about your ability to move and play

**** can workouts make it easier to lose scale weight?  In the long run, yes.  The more muscle you have, the easier it is to lean up.  That's why guys lose fat faster and easier than girls – more muscle.

4.) Strength training is more important than cardio


Cardio burns calories, it doesn't burn enough.  It's more effective to eat better.

Strength training changes your shape.  It tightens things up.  It fixes "skinny fat"


5.) Big Workout Movements vs. Small workout movements.  Biggest and most intense movements produce the most fat loss.

Class share: Who wants to guess?  What could I mean by small movements?  Examples?

Class share: Examples of big movements

demo curls vs. burpees
curls/crunches/tri extension – nothing wrong, but not going to be huge fat burners


6.) Four Movements We Need: Push, Pull, Squat and Hip Extension

Everybody Mime that with me:  PUSH – PULL – SQUAT – HIP EXTENSION x 2

Ok, practice with your partner:

Give them a high five if they've got it


7.) Home Workout Level One – Push and Squat

You don't need anything with you to push or squat


8.) Push Workshop – The Basic Pushup

Q – How do we make it easier?  Go three levels deep

Exercise – Work Up to Your Hardest Pushup Variation:
Everyone stop at the hardest one that you can do perfectly.  If you can't do it *perfectly* then step it back to the one before it.

How do I define perfect:

1.) Dynamic Posture – Long Spine
2.) Balanced Tension and Relaxation (no face/neck tension)
3.) No "Startle" – No shoulders up and forward, head forward, no pain
4.) Breathe.  Sometimes I have my advanced, healthy, lifters hold their breath on super heavy lifts. 

demonstrate all – class does the hardest they can work up to (everyone does all bold)

Wall Pushup x 5
Bench Pushup x 5
Knee Pushup Hold For Time x 30 seconds
Knee Pushup x 5
Full Pushup Hold For Time x 30 seconds
Full Pushup x 5
One Leg Pushup x 5L+5R
Spiderman Pushup x 5L+5R

One Arm Wall Pushup x 5L+5R
One Arm Knee Pushup Hold x 15 seconds L 15 Seconds R
One Arm Knee Pushup x 5L+5R
One Arm Pushup Hold For Time 30 seconds L+R
One Arm Pushups

****I'll show people after
Wall Walk Ups
Wall Walk Ups to Hold
Wall Walk Ups to Handstand Pushups 1/2 ROM
Wall Walk Ups to Handstand Pushups


9.) Squat Workshop – How To Do It Right

1 – Face The Wall Squat (basic) – Everyone Try
knees too forward or too soon = knee pain
back rounded forward =  pain
hips back, less pressure on knees
back arched = not going to get hurt
2 – Bone Rhythm Squat (advanced) – Bring Up Two or Three Volunteers
long spine = optimal
knees and hips at the same time = optimal

We're going to play the same game with squats that we played with pushups – the hardest you can do perfect

Q- Class Share: How do I define perfect:

1.) Dynamic Posture – Long Spine
2.) Balanced Tension and Relaxation (no face/neck tension)
3.) No "Startle" – No shoulders up and forward, head forward, no pain
4.) Breathe.  Sometimes I have my advanced, young, healthy, lifters hold their breath on super heavy lifts.  Today no one holds their breath.


Progression: Work Up To Your Hardest Squat Variation

demonstrate all – class does the hardest they can work up to (everyone does all bold)


Hip Bridge Hold x 30 seconds
Hip Bridge for Reps x 5
1/4 Squat x 5
Standing Lunge x 5L+5R
Walking Lunge or Reverse Lunge x 5L+5R
1/2 Squat or Powerlifter Squat x 5

Split Squat x 5 (parnters)
Single Leg Hip Bridge x 5L+5R
Partner Airborne Lunge x 5L+5R
Airborne Lunge x 5L+5R
Partner 1/2 ROM Pistols x 5L+5R
Partner Full ROM Pistols x 5L+5R
1/2 ROM Pistols x 5L+5R
Full ROM Pistols x 5L+5R

PUSHING AND PULLING YOU CAN ALWAYS DO W/O EQUIPMENT

I'm just going to jam through these next two, the ones that require equipment and demonstrate them with a few people

If you really want to learn it – volunteer for the demo

10.) The Pair to Pushing – Pulling

1 – Bring Up a Volunteer – Band Rows
2 – Bring Up a Volunteer – Kettlebell Bent Over Rows

Both you can do at home with limited equipment

11.) The Pair to Squatting – Kettlebell Swings

1 – Bring Up Someone from Denver Kettlebell Boot Camp to demonstrate
2 – Major benefit of Kettlebell Swings – They burn 20.2 calories per minute, which is completely off the charts.
3 – Teach a couple people the swing

You've got those four movements.  Those are the tools you are going to use to build all of your fat loss workouts.


Conclusion – Re-Cap:

We've got four movements for fat loss

If you don't have any equipment, you can always do two

Now you know the harder variations

Thank You for having me, thank you for listening – I have one more final bonus for anyone that wants to say


FINAL BONUS #1: All of the progressions are going up on my blog tonight.

FINAL BONUS #2: 4 minute cardio workout

The Tabata Interval – Quick Cardio

Beginner 20/10 x 8 lunges / bridge

Intermediate 20/10 x 8 lunges / squats

Advanced 20/10 x 8 split squats / squats

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