You’ve been faithfully making it into the gym for months, but you feel like you’ve little to show for it. Your strength has stalled and your physique hasn't progressed much either.
You thought by now you'd surely be rocking a chiseled body and pull-ups a la Sarah Connor in T2, but your muscles haven't gotten that memo yet.
And as for your pistol squats, they're an exercise in falling on your butt rather than actually working it.
You know there must be a way to finally get these kick-ass bodyweight movements and build the body you want, but you’re not sure what the missing piece is.
I'll help you out.
What you need is a solid plan and the belief that you can knock out pull-ups, pistol squats, and other feats of strength.
That's why I created the #GunsnBunsProject–to help women level up their fitness and get their first pull-up and pistol squat. No more sighing and saying, "Maybe one day." No more stories about being weak. From here on out, you are taking action to becoming the strongest version of you!
The #GunsnBunsProject is an 8-week DIY program that is going to take you from dangling limp from the bar to being able to hoist yourself up for several (or more!) reps.
It will take you from unbalanced and uncoordinated to a pistol-squatting pro.
And not only will your strength improve, but mastering these exercises helps to sculpt and define your physique like few other movements. Pull-ups target your back and shoulders while pistols are great for building your glutes.
We're going to make your strength a reality!
And if you can already do a couple of pull-ups and pistols, this program can help you get more reps and improve your form.
Each workout is divided into skill work and the regular workout. If you are already on another workout program, you can simply add in the skill work plus the exercises (marked with a *) from the main workout which specifically aid pull-ups and pistols.
More Upper Body Definition
Get capped shoulders and a toned back!
Level up your bodyweight workouts
You can do more challenging workouts without adding weights or much equipment.
Bigger & Stronger Glutes
Pistols are great for targeting your glutes.
Fix muscular imbalances
Pistols help to fix lower body imbalances and improve your squat!
This will translate to other exercises and improve lifts like squats and deadlifts.
I’m a certified personal trainer with the National Academy of Sports Medicine and owner/creator of Fit-geek.com. I'm passionate about helping people get stronger and practice healthy habits that are sustainable for their lifestyle. That means no crash diets or extreme workout regimens. It's all about what works for you, because there’s no one-size-fits all when it comes to health and fitness.
I created the #GunsnBuns guide because I'm tired of women believing the narrative that they're "just weak." This guide takes a methodical, goal-oriented approach towards building the skills and strength necessary to get your first pull-up and pistol squat.
1. How much does the #GunsnBunsProject cost?
Right now this 8-week program is available for $37. This is a limited time offer and the price will go up soon, so act now!
2. Is this program appropriate for beginners?
Ideally you will have some experience lifting weights. You should be able to perform basic compound movements like push-ups, squats, deadlifts, and rows with proper form.
3. How will this program be delivered? <<---Please read this!
Once you enter your payment information you will receive an email asking you to confirm your email. If you don't see this email within a few minutes, please check your spam folder! After confirming, the program will be sent to you in a PDF guide via email.
4. The program didn't work for me. Can I get a refund?
If you are not satisfied with the program I am happy to give a full refund. Refunds must be requested within 30 days of purchase. Refunds cannot be given after 30 days. But honestly, I am so proud of this program and 100% confident that it will deliver the exact results it promises, so no worries!
5. How will the #GunsnBunsProject help me get a pistol and pull-up? They seem so hard!
The #GunsnBunsProject focuses on mobility, skill work, and strength training. The mobility work will improve flexibility and range of motion in your ankles, hips, and shoulders–all of which are important for pistols and pull-ups! The skill work will help you build the foundational strength, form, and motor skills to get a pistol and pull-up. And the main workout component focuses on strength to further enhance your ability to push/pull your own bodyweight.
6. How much can I expect my body to change doing this program?
Body change is largely dependent on your diet, but it's safe to say that if you follow this program consistently you should start to see muscle development in your upper and lower body. The stronger you get, the more weights and reps you can do. And the more weight and reps you can do, the more muscle you'll build!
7. Will it take me 8 weeks to be able to do a pull-up and pistol squat?
This will vary from person to person. It may take you a little longer, or it may take you less time depending on where you're starting. The best results will come the more consistent you are with following the program.
8. What if I can't do one of the exercises?
The beauty of this program is that you can go at your own pace. Each week builds on the one before it, so if there is a skill or movement you get stuck on, keep practicing it until you've mastered it for the recommended sets and reps.
9. What if I don't have gym access?
The program comes with band and dumbbell modifications for home workouts. At the very least, you should have a set of dumbbells, resistance bands, a pull-up bar, and a bench.
I want women to know that they don’t have to be frail. Pull-ups and pistols are very attainable with the right training. And finally getting them is such an empowering feeling!
So you have two choices.
You can get stronger, boost your confidence, and get in touch with your inner bad ass.
Or you can keep saying "I can't do that."
Option number 1 gives you the opportunity to challenge yourself and grow.
Option number 2 keeps you in the same place, with the same results.
If you're ready to take on option #1 and finally get pull-ups and pistols, click the button below to get started on your own personal #GunsnBunsProject!
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