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Issue #45

1) Core strength and mobility for beginners.
2) Mastering balance: when and why to train in an unstable environment.
3) It’s not about your age, it’s about this...
4) Every bodyweight exercise becomes easy when you know this.

Read time: 4 minutes

Hope you’re ready for a great week, Disciples of Steel!

Here’s a strong truth: real progress comes from mastering the basics and making steady, mindful adjustments.
It’s not about doing more, but about doing it better.

This week’s newsletter dives into two key areas that will sharpen your bodyweight training: building core strength with bicycles and understanding when to train in an unstable environment. These aren’t just exercises, they’re tools to unlock greater strength, balance, and mobility.

And remember, age is never the barrier. It's the habits you've built or broken over time. The sooner you take control, the sooner you’ll feel and see the transformation.

One more thing to keep in mind: soon, you’ll have access to Shihan, a master instructor personally trained by me in the Enso Bodyweight Training System.
This will bring next-level guidance and personalization to your training, giving you more control and results.

He will be available 24/7 and will never get tired of teaching you everything about the method I’ve built.

Can you guess how Shihan will be able to do that?

Stay tuned, it’s going to be a game-changer.

Poll: Are you excited to have your own personal instructor?

If you need help or have a question about your training, please let me know by replying to this email and I’ll share my answer with everyone.

Now let’s start! 💪

1. Core strength and mobility for beginners.

Bicycles on the floor are a simple yet powerful exercise for building core strength and improving coordination. By engaging both your upper and lower body, this movement targets your abs, obliques, and hip flexors all at once.

Beyond the strength gains, bicycles will also improve your mobility. The constant, controlled motion between elbow and knee enhances flexibility in your spine and hips. This translates to better range of motion and reduced risk of injury in daily life and other exercises.

If you want an efficient move that strengthens and tones while boosting core stability, add bicycles to your training.

Click this link for the full YouTube video and instructions.

2. Mastering balance: when and why to train in an unstable environment.

Following up with last week’s post about training in an unstable environment, here are the 2 situations in which I invariably switch to that type of training.

The first one is in the normal course of training with my method, the Enso Bodyweight Training System.

Before progressing to a harder move or heavier weight, I always train in an unstable environment until I master the current move or max weight I can lift.

This is to consolidate my strength gains.
Because being able to do it is not enough, you must be comfortable doing it.

The second situation is when I hit a plateau.

Going back to an easier variation or weight using unstable tools helps my secondary muscles and connective tissue to catch up and does the trick most of the time.

In any case, doing simple exercises while challenging your balance will bring you lots of benefits and increase your healthspan

PS: check out last week’s post for beginner balance training examples.

3. It’s not about your age, it’s about this...

I’m not interested in people’s age anymore when asked for fitness advice.
I find it irrelevant.

What I want to know is for how long they have been doing (or not doing) whatever it is that stops them from becoming fit.

Because it’s really not about how old you are.

But how long you’ve been damaging, numbing, weakening, and slowly breaking your body.

It’s not time that’s your enemy, but your own actions and negligence.

And you can stop it.

By choosing to take responsibility, you empower yourself.

You can turn things around, get in the shape of your dreams, and even reverse some signs of aging.

It all starts with one little step, and you can take it today.

4. Every bodyweight exercise becomes easy when you know this.

Bodyweight training is for everyone.

Not only because it should serve as the foundation for everything else you do, but also because every bodyweight exercise exists in infinite variations.

And I mean that in the strictest sense of the word.

By simply changing your body angle, you can make the exercise harder or easier in the smallest increments possible.

With the same technique, you can drastically change the level or make minute adjustments.

Now it’s up to you to use this knowledge to try an exercise you thought you couldn’t do, or use it as a tool for progressive overload

Click here to learn more.

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I hope you found some useful tips and motivation in today's edition.

Please share your feedback and help me improve my content for everyone!

A great way to do this is by replying to this email with a personal question you have about fitness.

Thanks for reading and see you next week!

- Nico

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