- Barbell Deadlifts
- DB Front Squats
- Alternating Single DB Press
- Hanging Knee Raises
- Heavy KB Swings
- DB Hammer Curls
- Side Lateral To Front Raises
- Mountain Climbers
- DB Bench Step Ups
- Kettlebell/Dumbbell Clean and Press R – 40lbs
- Kettlebell/Dumbbell Clean and Press L – 40lbs
- Kettlebell Goblet Squat – 40lbs
- Superman Pushups OR Push ups
- Dumbbell Snatch L – 60lbs
- Dumbbell Snatch R – 60lbs
- Standing Dumbbell Rows L – 60lbs
- Standing Dumbbell Rows R – 60lbs
- Log Runs
- Here are movements you should include in your workouts if you want to get the best and fastest results.
- Sit Thrus – 50 Reps
- Rotational Prisoner Jump Squats – 50 reps
- Plyo Clapping Push Ups
- Abs Spring Ups – 50 Reps
- Side-to-Side Skater Jumps – 50 reps (25 per side)
- Mountain Climbers – 50 Reps (50 per leg)
- Inverted Rows – 50 reps
- Bear Crawls – 50 short passes
- Hip Thrusts – 50 reps
- Dips x 5 reps
- Jumping Lunges x 10 reps (each leg)
- Ring Chin Ups/Pull Ups x 5 reps
- Jump Rope Sprints x 20 (each leg)
A strong core is essential to correctly perform strength training exercises, to lift a maximum amount of weight, improving athletic performance, reduce your risk of injuries and functioning effectively throughout your daily life activities.
There are many different ways to train your core. In this workout we will be focusing on plank variations to strengthen the abdominal core region.
Planks may not look like much but they are one of the best exercise variations to building strong abs from the inside out. This is an often over looked exercise but every minute you spent planking will never be a waste of time.
Planks train your abs to be in a contracted state when your spine is in a neutral position. Most other abs exercises require either flexing forward of the spine or your lower or upper trunk to rotate forward.
Planks are also a great exercise to use if you have a back injury, like myself. I am currently suffering from sciatic nerve radiation and am limited to the flexion that I can do, but using plank variations allows me to continually train my abs and strength the core.
The side plank variations in this workout are key for oblique development without adding bulk. Because side planks are isometric in nature you do not need to worry about adding muscle to that area.
Warning: Don”t ever do those side bends where you hold a dumbbell in one arm and bend against resistance…this will build size to your oblique muscles. Bigger obliques aren”t what you are aiming for.
Core Crusher Circuit Finisher
This is a follow along Core Crusher finisher that I used at the end of my conditioning class the other day. It uses 10 plank variations done of time intervals. You can use this as a standalone abs strengthen circuit or at the end of your regular training session.
Perform each exercise for 30 seconds followed by a 5 second rest.
Complete 1-2 rounds
(Take 60s rest if 2 Rds)
2. Plank Alt Arm Raises
3. Plank Body Raise
4. Side Plank Leg Lifts (Right)
5. Side Plank Leg Lifts (Left)
6. Plank with Alt Leg Lifts
7. Spiderman Planks
8. Side Plank (Right)
9. Side Plank (Left)
10. Walking Planks
How to do the Kettlebell Gorilla Clean Exercise
Step 1 – The Starting PositionThe Gorilla Clean involves alternating two 32kg Primal Bells into the rack position. What makes it difficult is that you’ll need to time it perfectly to catch the kettlebell in the rack position while simultaneously locking your arm at the bottom and absorbing the impact with your legs. To make this transition happen smoothly, starting off correctly is essential. Rack the kettlebell up on one side, leaving the second kettlebell on the ground in between your feet. Remember that a proper rack position involves resting the kettlebell in the nook of your elbow, keeping your wrist straight; your forearm should be bent towards your centerline. Perform a kettlebell Front Squat with your free arm straight, pointing directly towards the ground with your palm out. At the bottom of the squat, find the kettlebell, firmly grasp the handle and stand up.
Step 2 – The TransferTiming the transfer of the Gorilla Clean is the most difficult part of the movement. To start, do a very short range squat while keeping your body as vertical as possible. From here, quickly stand straight up while dropping the kettlebell in the rack position towards the ground. At the same time, perform a Dead Hang Clean with the opposite arm. If done correctly, both kettlebells should be even with each other directly in front of you for a brief instant.
Step 3 – The CatchThe kettlebell that was hanging in front of you should be flying into the rack position, while the kettlebell that was in the rack position should be dropping towards the ground. While this is happening, you should be dropping your hips slightly to gently “catch” the kettlebells in the flipped starting position simultaneously. As soon as the kettlebells land, go back to Step 1 and repeat on the opposite side. Real badasses can perform the Gorilla Clean movement using two, 32kg Primal Bells for 20 reps without stopping for rest. Perfect your form, then see if you could do it! If you’d like to see this movement in action, check it out at https://www.onnit.com/academy/kettlebell-exercise-gorilla-clean/ Check out Onnit Academy for more Kettlebell Exercises. If want the Primal Bell, click the banner below: AUTHOR: Mark de Grasse AUTHOR BIO: Mark de Grasse is the Chief Fitness Officer of Onnit Labs, heading up the Onnit Academy. He is also the founder and editor of My Mad Methods Magazine, a publication dedicated to unconventional training methods since 2010. With a primary goal of bringing the greatest amount of people to an optimal “functional” standard, Mark has dedicated years of his life to networking with coaches and trainers who are willing to step outside the box when it comes to fitness. Working with hundreds of fitness professionals around the world, Mark collects their knowledge in the form of articles, pictures, and videos, and organizes them to make the greatest global impact. He is the editor, graphic designer, writer, and photographer of the publication. AUTHOR LINKS: - Personal URL: http://www.markdegrasse.com - Company URL: http://www.Onnit.com - Facebook: https://www.facebook.com/markdegrasseonnit - Twitter: https://twitter.com/markdegrasse - Instagram: http://instagram.com/markdegrasse
Before you can ever reach success or goals that you have set, It’s gonna get UGLY. In fact you have to go down the Road of Ugly before you can reach beauty. What do I mean by that? Well, it’s gonna hurt, it’s gonna get uncomfortable, it’s gonna be hard work, it’ll be awkward, it will be painful, you’ll fall, it’ll be long, you may have moments or flashes of beauty but then it will go away and get ugly again, it may even temporarily break-you-down. BUT You have to persevere, you have work through it, you have to keep going! Most important… YOU HAVE TO BE EMBRACE AND ACCEPT THE UGLY. ACCEPT that this is the path you will have to take during your journey to reach your goals. Keep reminding yourself that it’s OK to get ugly because it’s part of the process. Once you accept and embrace ugly eventually things get smoother, easier, more confortable, prettier and that’s when you know you are closing in on your goal…BEAUTY! Also people that embrace ugly are more likely to achieve their goals, they are more likely to stay motivated during the process, they are more likely to tackle barriers head on. So… If you are a STUDENT studying for exams, you must embrace that fact that you’ll have sleepless nights, reading, memorizing, not going out with your friends…but on exam day when you get that A+…it’s BEAUTIFUL and it’s worth it! If you are at your JOB, working on a big project, you must embrace that the you may have pitfalls, you will have to work overtime or at home, your boss may not be happy at first, you will have to put your friends and family aside for a while…but when you finish the project and your Boss, colleagues and perhaps customer id elated with your results…it’s BEAUTIFUL and it’s worth it! If you are an ATHLETE training for a fight or competition, you must embrace the fact that training is going to be hard, you will get beat up, you will be frustrated with learning new techniques, your workouts will leave you broken, you may get little injuries, dieting and nutrition will suck, you will have to give up partying and friends for a while, you will have to do things you don’t want to do…but when competition day comes, win or lose…it’s BEAUTIFUL achievement and it’s worth it! If you are someone trying to LOSE WEIGHT, TRANSFORM YOUR BODY or GET HEALTHY, you will have to give up your comfort food, workouts are gonna suck, you will have cravings, you will be sore, you may not see immediate results, you will get frustrated, you will want to give up, you will sweat, it will hurt…but when you lose weight, when you build new muscle and burn off all the unwanted fat, when you are fit and healthy and when you feel BEAUTIFUL about yourself…it’s worth it. It’s a journey in life we all must take if we want to ACHIEVE OUR GOALS and improve as an overall person. You will learn how STRONG, SMART and RESILISENT you are. IT WILL BE WORTH IT! Lastly when you are on the Ugly Road, don’t be afraid to ask for help and support while you are heading down the road. That’s what your friends, family, trainers, coaches and I’m here for. But don’t get it twisted, no one will give you anything in this life, if you want something you have to work hard for it, embrace the ugly and #GetItDone! Have an awesome day! Your Friend and Coach Funk
- 8 Bodyweight muscle building resources
- 6 Bodyweight fatloss programs
- 6 Bodyweight “trick” manuals
- 7 Bodyweight video/workout programs
- 4 Bodyweight flexibility/rehab programs
MindsetOur mindsets around a goal, event, or situation can/will dictate our experience. Having a positive mindset will change your outlook, experience, and results for just about anything. It’s when we let that pesky emotion “fear” create self-doubt that we ask the question, “Can I really do this?” The answer is YES, YOU CAN!!! To be honest, if a goal doesn’t excite me and scare me (just a little), then I know it isn’t the right goal.
What If?What if you put your fear, self-doubt, and negative mindset aside? Think of all the things you could/would achieve that you haven’t been able to up until this point. When you push yourself outside your comfort zone, that is when growth as an individual truly happens. What if you faced all the obstacles that you think are holding you back to achieve something you never thought you could? We are the ones who hold ourselves back most of the time. It is the fear, self-doubt, and limiting beliefs we carry around and tell ourselves multiple times per day that keeps us from doing the things that will get us the results in life that we desire. What if, instead of believing all of the things that you tell yourself that are holding you back, you instead acknowledge them and then let them go? One thing that would happen is you would spend A LOT more time on the behaviors and thoughts that will move you closer to your desired result instead of being stuck in your own head!!!
Push Your LimitsI absolutely love this quote by Thomas Jefferson: “If you want something you have never had, you must do something you have never done.” When you read this, what emotions come up for you? For me, fear and excitement come to mind. Being fearful of the unknown can limit our belief about what we are truly capable of. Fear of change may also be a limiting belief that is holding you back. We are creatures of habit and often don’t embrace change and how it can make us better or help us achieve a goal. Ask yourself, “What is it that I want to achieve that I haven’t yet been able to?”
Now What?Now that you know what it is that you want to achieve, you can decide how you are going to go about doing it. Don’t just decide though; visualize yourself achieving the goal and experience the feelings you will have when you achieve the goal. It’s not just enough to decide what it is that you want; you must believe that you can achieve it and see yourself doing so! As the quote states, “You must do something you have never done.” More than likely, it will be more than one thing that you need to implement in order to be successful. I am going to relate this to achieving a health, fitness, or physique goal that you are striving for.
- First, come up with a list of behaviors/actions that you are already doing that is moving you closer to that goal.
- Once you have that, list one to three behaviors that you can STOP doing that are moving you further away from that goal.
- Next, decide how you can do a little bit more or do a little bit better. For example, you are going to drink a gallon of water a day and stop drinking sodas, juice and alcohol, modify your schedule so that you can get in 1.5 gallons of water per day. A little bit more, a little bit better.
- The last step is to pick one to three things that are outside your comfort zone. They may scare you just a little, BUT they will make the biggest difference in achieving your goal and seeing the results you want.
- Examples could include: committing to a structured fitness program or working out in a group setting, making the decision to follow a healthy nutrition lifestyle, cook all your meals at home instead of eating out, giving up alcohol, gluten, and/or sugar, facing emotions you have choose to not deal with, or getting to bed 30 minutes earlier and letting the “to-do” list wait until tomorrow.
Check out this awesome Bodyweight Beast Workout from my good friend and colleague Travis Stoetzel from his Bodyweight only program that he is hooking us up with this week only!
This workout comes from week two with a couple of changes.
Perform the workout using the following set up and supersets
1A) Box Jumps 3 x 20 ***Perform on a low box and go for speed
2A) Prisoner Squats 4 x 20
2B) Plank Knee Tucks 4 x 15 / side
3A) Push Ups 3 x submax (Hands in Straps)
3B) Plank Rows 3 x submax
***Get at LEAST 15 reps on each – Use RPM method if need be
4A) Burpee Tabata x 1 Round (Do 20 secs of work with 10 secs break x 8 rounds)
***Count the amount of Burpees you complete ***Beat the total score you got from Week 1
**NMW Set** Post Workout Extras (Same as Week 1)