Ror Alexander's
RESISTANCE REVOLUTION 6 week CHALLENGE
JOIN THE RESISTANCE
TRANSFORM YOUR HEALTH & BODY IN ONLY
6 SHORT WEEKS
LIVE STRONGER - LONGER - BETTER
WELCOME TO THE
REVOLUTION
THE REVOLUTION
HAS BEGUN
WHAT IS IT?
Simple! A revolution is at hand in health & wellness, a RESISTANCE REVOLUTION!
For the longest time now weight training was seen as the domain of body builders, and people only concerned about their looks. But times are changing fast, and now we know that resistance training can not only help you live stronger, but also longer, and better and what more can we ask for?
So to help you take advantage of this new revolution in medical knowledge, I have created a simple, yet efficient and personally challenging 45 Day Resistance Training Challenge to help you gain all the many benefits that resistance training is shown to bring us. But don't take it from me, click below to find out how resistance training can help you and your family, in body, mind and spirit.
STRENGTH
BRAIN
MOVEMENT
HEART
BONE
HOW IT WORKS
ONLY 2 WORKOUTS, 3 DAYS A WEEK
This program follows a simple 3 day a week Total Body fitness program that is created from only 2 Workouts, A or B. You just have to follow the exercises in the order I have programmed for the next 3 weeks.
WHAT YOU WILL NEED
I know that not everyone has access to a full gym, so the equipment choices are up to you. I will supply the movements, and you can use whichever piece of equipment you have access to; dumbbells, barbells, kettlebells, or bands, heck even water bottles and grocery bags will do!
WHAT YOU GET
1. Using the Registration Box at the bottom of this page, register for the program. Then I will send you an email with your 3 day training program created from only 2 total body workouts, labelled A and B. You will also get a code to access the Resistance Revolution YouTube playlist.
2. Options for exercises that suit your level. For example, you can do a squat with a number of options; a dumbbell, a barbell, a kettlebell or a band, or you can even start with body weight if you need to. Videos are on the bottom of this page, and on my YouTube channel.
3. A written, easy to follow Resistance Training fitness program (PDF booklet).
4. My simple supplement review that you can choose to use or not.
5. Some optional simple measures of health tests you can perform before you begin and compare after your 6 weeks.
6. The program lasts for 6 weeks and it is my hope that by the time you are done, you will truly see and feel the benefits of weightlifting in your life.
A New Wellness Rx
LIVING STONGER
LONGER
BETTER
THE EXERCISES
SQUATS
In this video I will go over the basics of the Squat, and show you how to use the following equipment properly.
1. Body Weight
2. Dumbbell (Goblet Squat)
3. Kettlebell
4. Barbell
5. Band
CHEST PRESS
In this video I will go over the basics of the Chest Press, and show you how to use the following equipment properly.
1. Body Weight (Push up)
2. Dumbbells
3. Kettlebells
4. Barbell
5. Band
* Bonus video, a better way to do pushups when you can’t do pushups
BACK ROW
In this video I will go over the basics of the Back Row, and show you how to use the following equipment properly.
1. Body Weight (Push up)
2. Dumbbells
3. Kettlebells
4. Barbell
5. Band
DEADLIFT
In this video I will go over the basics of the Deadlift, and show you how to use the following equipment properly.
1. Body Weight (technique)
2. Dumbbells
3. Kettlebells
4. Barbell
5. Band
PULLUP/PULLDOWN
In this video I will go over the basics of the Back Pullup/down, and show you how to use the following equipment properly.
1. Body Weight (technique)
2. Pullup bar
3. Smith Machine
4. Band
OVERHEAD (SHOULDER) PRESS
In this video I will go over the basics of the Shoulder Press, and show you how to use the following equipment properly. * For those of you who have trouble with pressing overhead, I will also be showing a shoulder healthy alternative option.
1. Body Weight (technique)
2. Dumbbells
3. Barbell
4. Kettlebells
5. Band
6. Landmine Press (alternative for people with bad shoulders)
CORE 360
In this video I will show you my Core 360 ab workout that you can add on to your Resistance Revolution program if you choose too.
* BONUS OPTIONAL EXECISES
In this video I will show you a few optional upper body and lower body exercises you can add onto your Resistance Revolution fitness program if you choose too.
SIGN ME UP!
Barbells 2 Buddha Blog
LIKE STUDIES?
WEIGHT TRAINING BETTER HAN CARDIO FOR HEART
In October of 2018 studies confirmed that weight training alone, beats cardio alone for heart health.
https://www.sciencedaily.com/releases/2018/11/181116135957.htm
WEIGHT TRAINING DECREASES DEPRESSION
In May of 2018 studies confirmed that weight training is a proven treatment for treating depression.
https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2680311
WEIGHT TRAINING BEST FOR BONE HEALTH IN WOMEN & SENIORS
Studies have long confirmed that weight training boosts bone mass in women and seniors better than bone vitamin supplements.
http://time.com/4803697/bodybuilding-strength-training/
WEIGHT TRAINING BOOST LIFE LENGTH
2018 was a big year for weight training and longevity with a number of studies confirming that weight training adds years to
your life.
https://www.health.harvard.edu/staying-healthy/want-to-live-longer-and-better-strength-train
WEIGHT TRAINING BOOST QUALITY OF LIFE
Weight training has been shown time after time to improve Quality Of Life in all years
https://medicalxpress.com/news/2017-11-resistance-quality-life-psychological-functioning.html
WEIGHT TRAINING IMPROVES BALANCE IN OLDER ADULTS
Weight training has been shown time after time to improve Quality Of Life in all years
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3885846/
WEIGHT TRAINING BOOSTS RESTING METABOLISM
It is a well known fact that weight training builds muscle, muscle burns calories and improves insulin sensitivity, all factors in optimizing metabolism.
https://www.sciencedaily.com/releases/2008/02/080205121740.htm
