In short, we recommend starting with small, gradual progression steps in your training.

Start with simple, short workouts that are realistic for your fitness level and schedule.

For example, if you are just starting with your training, 10-30 minutes of fun cardio & stretching, 3X per week could be a great starting point.

The most important thing is you get started and stay consistent.

It takes about 30 days to establish new habits and that's the ultimate goal we have for you.

Making this a lifestyle change.

This way staying fit and lean is something you don't have to slave over or think about. You do it effortlessly without thinking.

Another thing you will want to do, is start with exercises or workouts that you enjoy. This is crucial for having your workouts become a habit and stick as a lifestyle change.

For example, many of our clients enjoy bodyweight exercises. These require little to no equipment, can be performed in home, scalable for beginners to advanced, and fun & challenging at the same time (especially our animalistic exercises).

However, you may be like my father, he enjoys riding his stationary bike.

It's simple, easy on his joints, and gives him the luxury of listening to his favorite audio books or Netflix shows as he's getting lean.

You may also enjoy playing sports, lifting weights, gymnastics, kettle bells, etc.

Start small and go with the exercises that resonate with you.

Now I'm sure if you are reading this right now you enjoy bodyweight and functional strength exercises.

Here is the starting point we have for you to fit your goals:

If you want to improve overall flexibility start here.

Try our 5 minute morning routine here (we also offer our Double Your Flexibility program):

http://tappbrothers.com/morning-mobility-download-w-is-sp/

If you are older or find the above routine too advanced use this 5 minute routine in place the one above: https://youtu.be/VzZNBMlVPxw

However, go with how you feel with this, if you're ready to commit to more training, want our best follow-along routines, pick up Double Your Flexibility: http://tappbrothers.com/double-your-flexibility/

But if you need to start smaller, just go through our 5 minute sessions each morning and if you are a Rock Star shoot for each morning and night and whenever you find extra time 😉

Remember the important thing is making this realistic and consistent for ourselves.

Start small, build up.

If you want to lose body fat start with our 9 minute In Home Bodyweight Fat Loss Routine: https://youtu.be/-xku3YQ8rIA

Then for our full program you can go through our 90 day In Home Fat Loss & Strength: http://tappbrothers.com/in-home-fat-loss-and-strength/

Or Rapid Primal Fitness:

http://tappbrothers.com/rapid-primal-fitness/

If you want to gain lean muscle mass or strength start here:

Our in home bodyweight strength & mass routine:

Then for our full program you can go through our 30 day Rapid Primal Fitness:

http://tappbrothers.com/rapid-primal-fitness/

You can also start by watching & sifting through the videos we have available on our YouTube channel here: https://www.youtube.com/user/TappBrothers

Again start small, aim to get a routine of training at least 3 times per week with rest days in between.

Example: Monday – Wednesday – Friday (training days)

If you want a detailed schedule and exact workouts to get you there you can checkout anyone of our programs or courses.

Which program is best for you depends on a few factors...

1.Your current fitness level

2.Your current fitness goals

3.Your level of commitment at this time

Below is a list of our courses and some other trainers we recommend. You will also see what each course offers for your fitness level, goals, and commitment.

#1 Rapid Primal Fitness

You will be using animalistic & functional movement exercises to get lean & strong. These are rapid “in home” bodyweight circuits. Our top selling course.

Fitness level – Intermediate

(also provides modifications that most beginners will be able to perform)

Fitness goals – Overall fat loss, Functional Lean Muscle, Core Strength, Increased Mobility, Improved Stamina.

Commitment level – 12-19 min. workouts - 3-4X per Week - 30 days

Read more here: http://tappbrothers.com/rapid-primal-fitness/

#2 In Home Fat Loss & Strength

These are “follow-along” functional bodyweight workouts. Ideal for beginners who want to safely improve core strength, burn overall body fat, increase flexibility, and strength. Absolutely no equipment needed.

Fitness level – Beginner to Intermediate

Fitness goals – Overall fat loss, Functional Lean Muscle, Core Strength, Increased Mobility, Flexibility & Improved Stamina.

Commitment level – 20-30 min. workouts - 3-4X per Week - 90 days

Read more here: http://tappbrothers.com/in-home-fat-loss-and-strength/

#3 Double Your Flexibility -

Focus on rapidly increasing your flexibility through in home follow-along sessions. Using several different stretching styles proven to get you flexible fast.

Fitness level – Beginner to Advanced

Fitness goals – Rapidly increase flexibility & mobility. Alleviate tight joint and muscles with specific “follow along” stretching sequences.

Commitment level – 10-18 min. workouts - 3-4X per Week - 30 days

Read more here: http://tappbrothers.com/double-your-flexibility/

#4 Bodyweight Bundle Extreme

This is a bundle of several of our bodyweight feat programs. Taking you step by step with videos and PDF manuals/schedules to master bodyweight skills such as:

Your handstand, v-sit, one arm push up, handstand push up, muscle up, one arm pull up, human flag, and more...

Fitness level – Advanced

Fitness goals – Master bodyweight feats and skills. Handstand, one arm push up, v-sit, one arm pull up, handstand push up, finger tip push up, human flag, back lever, front lever, muscle up

Commitment level – 30 min.-60 min. workouts

Read more here: http://tappbrothers.com/bodyweight-bundle-extreme-2/

#5 Crash Course Into Parkour

Takes you through the basics of parkour. Leaning how to condition your body for parkour and to master the movements such as, vaulting, wall runs, landings, precision jumps, balance, rolls, and more.

Fitness level – Advanced

Fitness goals – Learn parkour, develop high level of coordination and strength for obstacle course races.

Commitment level – 1-2 hours, 3-5X per week.

Read more here: http://learnmoreparkour.com/crash-course-into-parkour-home-2/

Currently all of our programs and courses are digital download and/or online streaming.

No DVD's or Physical products.

This means you get instant access and no waiting for your course in the mail to get started with your training.

It's also the most eco-friendly option with no plastics, paper, or wastes being used.

However, occasionally we may have physical DVD or product launches through the newsletter and we'll make sure to let you know when we do.

We recommend some form of flexibility, mobility, or light cardio every day.

Think relaxed stretches, walking, swimming, biking, or simple bodyweight movements (arm swings, leg swings, marches).

This can be a quick 5-10 minute session or a focused 30-60 minute session.

Really the more movement the better.

We are supposed to be active not planted in a chair all day.

So any light movement that is not sitting is recommended daily. Even multiple times a day.

Also if your goal is to increase flexibility, you can perform (dynamic/static/active) stretches 1-3 times a day for optimum results.

You can start out with our 5 minute morning session here: http://tappbrothers.com/morning-mobility-download-w-is-sp/

Just make sure your stretch sessions are not too tiring on your muscles or you risk over training.

We recommend heavy resistance training or intense cardio 3-4 times per week.

This is where your going to focus on fat burning and functional strength. Your body will expend a lot of energy so it's important to rest and recover after these sessions.

These sessions can consist of quick, high intensity bodyweight cardio, or heavy resistance bodyweight exercises or weighted exercises ranging from 9-30 minutes. You can check out our best fat burning/strength workouts here:  http://tappbrothers.com/rapid-primal-fitness/

You will rest 24-48hrs in between these heavy hitting sessions to assure your body gets enough rest to recover and rebuild.

Last thing we want for you is to over train. This can lead to severe injury, plateaus, and halt your progress.

A good rule of thumb is to make sure your body is strong enough to perform just as well or better than the last session.

If you are not able to get as many pull ups or push ups as you did last session, you may want to rest more.

Optimum rest time can vary depending on age, fitness level, experience, and health.

Feel the exercises or workouts in your program are too hard? Struggle to finish your sessions? Feel super sore?

This is perfectly fine.

You're starting a new training routine. It's going to take time for your body to adapt. Start small and gradually build up. No shame in performing less rounds or reps.

We design many of our workouts to be the goal fitness level. So it will be expected not to breeze through these workouts.

Note* Most of our courses offer modifications to make the exercises easier. Use any modifications, if available, and start with rounds or exercises you can complete without going to failure.

For example, your first weeks of circuits maybe 5 minutes instead of 12 minutes. Or you may take breaks in between exercises or rounds.

Just make sure you do not feel any pains and use good form with your exercises. Track your progress and aim to improve gradually each session or week.

This really depends on the courses and your fitness level.

The big thing you have to avoid with combining courses is over training and burning yourself out.

Some courses like the Double Your Flexibility Program (light stretch sessions) can combine nicely with your Rapid Primal Fitness Course or other courses for a flexibility boost.

Also with the sessions being light on the body you don't run the risk of over training.

However if you picked up our Bodyweight Bundle Extreme Program and are looking to combine programs, such as the handstand, muscle up, and one arm push up, you will have to be careful to avoid over training and sabotaging your gains.

We recommend to start with one course at a time. This will allow your body to adapt to the new training. Once you feel strong, you can start gradually adding more training and combining programs.

When you choose to combine these courses and training, aim to have your stack your exercises and intense training together on the same days. Also splitting your muscle groups on the same days. This will allow your body rebuild and rest on the off days.

Example: Mondays/Wednesdays/Fridays you can train handstands, one arm push ups, muscle ups.

Tuesdays/Thursdays you can train your pistol squats, jumps, and lower body cardio.

If you're going through any of our workouts or programs and in need of alternatives for pull ups without a pull up bar, watch this video for a few alternatives: https://www.youtube.com/watch?v=vGAK2-_kn1U

The eccentric contraction has been proven to be one of the safest ways to put more time under tension on your muscles. Increased time under tension will equal more muscle mass and strength gains for you.

This contraction is also one of the most effective for rapidly improving strength (up to 29% strength increase in studies).

What is an eccentric contraction?

An example of an eccentric contraction with your muscles is the lowering portion of your push up.

This is a great starting point for beginners to safely increase the strength and lean muscle mass they desire.

This is why we chose eccentric exercises for our bodyweight strength workout.

However, this does not mean we want you to only perform eccentric exercises.

We ultimately want you to start combining multiple contractions for optimum results.

Isometric, Concentric, Eccentric, Isotonic - (performing both concentric and eccentric).

Note* Isometrics can be a great beginner option as well. (This is where you are holding a contraction like a plank or pushing against an immovable object like pressing against a wall.)

Also proven to be safe and very effective.

We found the eccentric to be the best starting point and very effective for getting your first bodyweight exercises like the push up and pull up.

Here is a short video response to this question we filmed a little while back:

https://www.youtube.com/watch?v=utW4WlLPZ94

The key rule to follow if you're older getting into calisthenics or parkour is to... “start small and gradually progress.”

We've taught men and women up into their 70's the basics of parkour and calisthenics.

Now they weren't busting out flips or jumping off buildings but they were able to perform basic vaults, parkour rolls, balance walking, climbing, etc.

We also started off by training the foundation points (mobility, flexibility, core strength, upper body strength, coordination, balance, agility) by using progressive bodyweight exercises to develop this base.

So yes, it is possible you just have to train smart, safe, and start small.

Right now, my brother and I do not have a specific nutrition plan for fat loss. We are currently testing and developing this plan.

However, we have seen 5 general nutrition steps that work year after year for our Get Fit Challengers. The hundreds that see fat loss results usually implement one or more of these steps here...

This is a basic layout of our Rapid Primal Food Pyramid (you can download free):

Also, here is a great science & study based article for fat loss we recommend:

Great article we share here “7 steps for Fat loss” (Backed by science): https://authoritynutrition.com/7-ways-to-lose-weight-without-counting-calories/

Similar to nutrition for fat loss, right now, my brother and I currently testing and developing an effective nutrition plan for gaining lean muscle mass.

Below is an article backed by studies we recommend for you to gain weight & lean muscle mass...

Great article for skinny guys who want to gain weight & muscle mass: https://authoritynutrition.com/18-foods-to-gain-weight/

Want to Boost Testosterone? https://authoritynutrition.com/8-ways-to-boost-testosterone/

A rep is the completion of an exercise, while a set is composed of one or more reps, or repetitions. A rep is one sit-up, one lunge or one pull up. A set is a series of reps, performed continuously, ending with a rest period or switching to the next set or exercise.

If you're sick or recovering from an injury.

I recommend 3 things:

1. Focus on your nutrition and improving in this area.

You may not be able to do workouts or train as hard because your in recovery mode. However, this is a great time to focus your efforts on optimizing your nutrition and forming healthier eating habits.

This will also speed up recovery time!

-Drink plenty of water daily to stay hydrated (8 glasses). In the mornings I'll start with lemon water or a tea spoon of Bragg Apple Cider Vinegar in 8oz of water.

- Consume plenty of leafy greens, vegetables, and fruits

- Avoid heavily processed or packaged foods

- Avoid refined sugar and grains

- Make sure your consuming high quality sources of protein.. (quinoa, lentils, free range eggs, wild caught salmon, chicken, tuna, sardines)

2. This is also a great time to focus on mediation and mental growth to lower stress, speed up recovery, and prepare for your training when ready.

Here is a playlist with many great follow along meditations to choose from 😉

https://www.youtube.com/watch?v=zzZox4uN86o&list=PL2K3sutCWqoLUGYnxiKBiWnt1djV76jgT

3.Once you feel you are able to move without pain or injury, you have finished rehab, start small and progress.

One discipline that is perfect for this is Tai Chi. Low impact, controlled, relaxing, and effective.

Tai Chi session "follow along" here: https://www.youtube.com/watch?v=PNtWqDxwwMg

Train safe and wish you a speedy recovery!

As for adding in new training and tips from videos...

I recommend staying consistent with your current training for at least 4-6 weeks.

After the 4-6 weeks, If...

- you are not showing signs of progress

- you want to add more training

- you have new fitness goals

- you feel you can optimize your workouts by tweaking a few exercises or adding some new ones

- or you feel bored with the current exercises

Then add in new training and tips.

Once you add on to your training with the workouts or information, stick with this schedule for 4-6 weeks.

This way your body can fully adapt to the new training and you commit to a set routine for at least 4 weeks.

Now, you may find some of our content will help improve technique or prevent injury with your current training. Then of course, feel free to incorporate these changes.

At this time we do not have PayPal options available on our promotion pages due to product delivery issues and internal system malfunctions with PayPal.

However, you can e-mail our support team here: support@tappbrothers.com

Ask if there is a PayPal option available for the course you want. We have created alternative PayPal purchase options for most of our core programs for those in need.

From our experience, when it comes to Knee & Ankle joint pain, it's usually caused by a few things.

#1: Poor technique with your landing, squat, or jump that is putting too much force into your joints. Here's a tutorial video over proper landing & squat technique -

https://youtu.be/31IM_PRHoeg

#2: Not enough strength to properly handle the impact. This is why its crucial to strengthen the body with consistent conditioning and workouts.

Here's some jumping drills to build strength (for intermediate and advanced training) -

https://youtu.be/4fSfOXUe2i8

Here's an In Home Knee Joint Strengthening Routine (For Beginners or Rehab):

https://youtu.be/w9v-NR34xTc

#3: Over training or not getting good sleep. Not allowing your muscles and joints to heal and rebuild before your next session. Here's a video discussing how often you should train -

https://youtu.be/5vr0hm4AVRk

#4: Poor diet & nutrition. If you are not giving your body the nutrients it needs, especially following a workout to rebuild, then your muscles and joints are going to be in a weakened state.

This makes pains & injuries more common and makes it much harder to achieve gains. Here's a video where we talk about our basic diet guidelines -

https://youtu.be/JohrWYzzmh8

Train safe,

Thomas

Are you too young to train parkour? Where should you start? How you can train to get good fast...

https://vimeo.com/250631320

Train safe,

Thomas

Feel to skinny and want to gain muscle mass? Follow these 4 simple steps to increase your muscle mass and strength fast...

https://vimeo.com/250538863

Train safe,

Thomas

Watch the video below to hear the story behind RPF, what the training is like, and what makes it so effective...

https://vimeo.com/250534029

Train safe,

Thomas