Today’s workout is a bodyweight barbell movement, specifically, a bodyweight deadlift with a twist.
100 reps of bodyweight deadlift’s with a twist…for time!
For those who may not be strong enough to deadlift bodyweight, or be able to maintain form into the higher reps. I would like you to load 60-75% or your bodyweight.
This gives you a baseline, so when you do the workout again, you will be able to track your progress.
The workout starts with the barbell on the ground, and maintaining a nice flat back, picking the bar up to waist level, twisting, and setting it back down.
It is imperative, that you maintain a flat back throughout the deadlift portion, pinching the shoulder blades and locking the lats.
Mental cues…the warrior mind.
The twist consists of turning so that the barbell is behind from where you started and is completed when you place the barbell down, twist, and return to your start position.
Thats 1 rep!
So in total there are 200 deadlifts.
Do you accept the challenge? Post your times to see how you stack up…
Here are 3 quick and easy solutions if you are having trouble falling asleep or staying asleep.
1) Nutrition. Try to stay away from eating anything too irritating or filling at night – no sugar, fried foods, salty foods, spicy foods, etc.
Basically, don’t eat garbage right before you want to go to sleep.
If you have trouble staying away from snacks before bed, try some peppermint tea – non caffeinated – companies such as Yogi and Celestial Seasonings sell this as Bedtime tea.
Your body may be trying to to tell you its thirsty rather than hungry.
2) White Noise. If you find yourself spending nights flipping through channels to fall asleep, you may want to invest in a white noise machine, or a fan.
Something to fill your ears while you fall asleep and drown out any outside noise that interrupt your nighttime ZZZ production.
3) Blackout Shades, or generally any shades for your windows. In order to maximize your time asleep it is essential to make your room a cave.
Block out all the light.
These 3 tips will help you sleep and recover better to tackle even my most challenging workouts…
Tabata Burpee Power Cleans
Hey, guys here’s a quick high intensity workout for you to try. This is great as a quick post workout or even just as your main.
This workout is done as a Tabata, which is 20 seconds of work, with 10 seconds of rest for 8 rounds.
Your lowest amount of reps, counts as your score for this workout – if you get 10 reps in one round, but only get 4 in your last round, 4 reps is your score. A little harder right?
You can download a quick free HIIT timer to your iPhone to time this workout. It can also be used for some of my other workouts as well.
The only exercise for this workout consists of a burpee into a power clean. Start with your hands on the barbell, do a full pushup, hop to your feet and bring the barbell to your shoulders in one motion.
If you do not have access to a barbell, use dumbbells, if you don’t have dumbbells, just do tabata burpees.
Post your scores, I want to see how you do…
I was in a bind and wasn’t able to get a brand new workout video up so I decided to put up 5 of my most popular home workouts that you can do today. Check em out and if your interested in checking out the complete programs, I put a special DISCOUNT link below each video Enjoy!
2 Best Warm Up Exercises
CLICK HERE To Get A 65% Discount On My Done-For-You Warm Up System
Enter The Dragon Lower Body Workout
CLICK HERE To Get A 65% Discount On 45 More Lower Body Workouts
Renegade Burpee Workout
CLICK HERE To Get A 50% Discount On 19 More Challenge Workouts
Vertical Death Upper Body Workout
CLICK HERE To Get A 50% Discount On 45 More Upper Body Workouts
2 Exercise Ab Workout
CLICK HERE To Get A 50% Discount On 33 More Ab Workouts
Here’s another quick continuation of my hotel workouts and your key to a challenging upper body workout.
This workout consist of 10 all the way down to 1, descending reps of handstand pushups and pull ups. Proving you can get a great, effective, upper body workout on the road.
Starting with handstand push ups, find a vacant space – as these WILL get hard – kick up vertically onto the wall and lower yourself down to the ground, or as far as you can go, as you would in a push up.
If you cannot do a handstand, let alone a handstand push up, it is perfectly suitable to substitute these for regular push ups, or decline pushups.
Pull ups can be done on any pull up bar, but for safety, I would prefer these to be done strict. Or as strictly as possible.
If you cannot do pull ups or feel you may have a hard time maintaining, feel free to substitute these for lat pull downs or upright rows.
Here’s video to give you an idea. Post your times to see how you stack up…
Here’s a quick core workout for the road. If you are traveling and need a quick ab work, this is your trick to get it in.
This workout consists of 5,4,3,2,1 descending reps of: hanging leg raise, tuck to L-sit, and Swiss ball roll outs. This can be done in almost any simple hotel gym and is geared to boost your heart and metabolism for a great, simple workout.
Hanging leg raises can be done from any pull up bar — neutral, standard, or fat bar — by bringing your legs up so you feet touch your hands.
If you have to, stop yourself at the bottom to minimize any backswing, or kip. If you can’t quite get your feet to your hands, that’s okay, just simply substitute for a hanging tuck.
A tuck to L-sit can be done on the ground, parallets, or between two benches — depending on your preference or skill level.
Simply support yourself on your hands, or bench, tuck your knees to your chest and extend your legs directly in front of you. If you cannot extend them fully, just go to where you can.
Last but not least, the Swiss ball roll out can be done with either a swiss ball or ab wheel, depending on what is available to you.
Supporting yourself on your elbows, roll yourself out to extension — but not so far out you cannot roll yourself in for consecutive reps — contract your abs and bring yourself back in. If you do not have Swiss ball or ab wheel, planks are a great substitute.
Here’s a video that details the workout…
THE GARAGE WARRIOR PODCAST – EPISODE 30
Boosting Testosterone Naturally With Ryan Magin (39.54)
In this episode of The Garage Warrior Podcast, Tyler interviews Ryan Magin author of Boosting Testosterone Naturally. You will learn:
- How Ryan Fixed His Struggle With Gynocemastia (Man Boobs) WITHOUT Going Under The Knife
- Why EVERYONE Including Ladies Should Try And Boost Their Testosterone
- An Easy Way To Know If You Have Enough Testosterone
- Dozen’s Of NATURAL Ways To Boost Testosterone WITHOUT Chemical Subatances
- And more…
PRESS PLAY NOW TO LISTEN
I woke up early this morning and went for a drive…
I was alone with my little girl (I Call It Daddy Time), going to fetch a couple coffees for my wife and I at 6:50 this morning.
As I new parent I constantly think about all of the things I want to teach my little girl and usually this results in me imagining my future…
This morning, as I imagined the impact I wanted to leave on the world and the influence I wanted to have on my daughter I realized that there was one thing in particular that I wanted her to NEVER BE AFRAID OF…
That ONE THING is stepping outside her comfort zone and CHALLENGING herself!
You see, way too many people these days talk and talk and talk about their goals. They wanna lose fat, gain muscle, make more money etc… But the problem is…
THEY DON’T LIKE A CHALLENGE!!
Here’s the truth as I see it…
People who like challenges are the ones who get S#!T done!! They are the people who innovate the world through their blood sweat and tears. The shun mediocrity and WELCOME CHALLENGES!!
It’s ok if you aren’t currently embracing challenges. After all, it took me a while to shift my mindset to welcome challenges instead of RUN IN FEAR.
But one thing I want to offer up to you today is that NO MATTER WHERE YOU ARE AT NOW, YOU MUST STRIVE TO IMPROVE!
Self-improvement is the reasons we all started working out… Is it not?
Take a moment to realize this right now…
If you, at some point in your life began to work out, you have already EMBRACED A NEW AND UNCHARTED CHALLENGE!
You’ve begun the process of self-betterment whether or not you were aware of it. You have already tackled the unknown and embraced a challenge!
Here’s the problem…
Often times we end up loosing our fire. It could be a job you hate, a bad relationship, an injury or anything else that affects you on a deep emotional level.
And when we loose that fire, we tend to stagnate and eventually slip backwards.
I am not preaching to you today unscathed by the experience of loosing my fire but rather as someone who knows full well what adversity can do to break down your spirit and extinguish your flame of self-improvement.
It is because of my past experiences that I share this with you and I tell you that THINGS WILL BE BETTER FOR YOU if you do one thing…
EMBRACE THE CHALLENGES LIFE THROWS AT YOU!!
Just 5 short weeks ago, during the birth of my child, I was by myself in the middle of the night, trembling in a hospital, after 2 days of no sleep, struggling to avoid the dark feelings that were upon me.
Nothing had gone the way we had planned and adversity was breathing on my flame like a hurricane.
So what did I do?
I accepted the things I had no control over, I embraced the challenges life was throwing at me and I used the hurricane of adversity to further fuel my fire!
I TOOK THAT CHALLENGE HEAD ON AND I F#@%ING WON!!
That’s how I now live my life and if there’s anything I want to impart on my family and on YOU it is to EMBRACE CHALLENGES FULL ON!!
One of the best ways you can learn to embrace challenges is to give it your all during your workouts.
It may sound silly but by challenging yourself during your workouts you will become better at handling challenges.
There have been times before a tough workout that I felt anxiety and nearly threw up.
But over time, as I learned to take on challenges without fear, to never accept that I cannot do something I became better, I managed my fear better and this poured over into all areas of my life as evidenced by the story of my daughters birth.
So… What can you do today to start embracing challenges.
Start challenging yourself in your workouts and try to push to 100%!! Here’s a set of 19 Challenging Warrior Style Workouts you can use to start truly challenging yourself TODAY…
3 Tricks To Building Massive Strength Without Bulk
By Logan Christopher Author Of Deceptive Strength
Deceptive strength is my idea of being as strong as you possibly can be without necessarily looking like it. I don’t know about you but I’ve never had a desire to look like a massive bodybuilder. Some muscle is great but too much isn’t pretty.
Before we cover how to train to NOT build muscle, while still getting much stronger, let’s look at the reason why you might want to do this.
- You compete in a sport or martial art that has weight classes and you want to stay where you are. Obviously more strength is always good but more muscle mass in not.
- You may compete in weightlifting where there are weight classes as well and you don’t want to move up.
- You like pursuing bodyweight exercises to higher levels. More strength helps here when its not coupled with muscle. Any muscle mass would require you to handle more weight. There’s a reason gymnasts don’t weigh 200 lbs.
- You just don’t want to be big and muscle-y. Many women are scared that their going to look like bodybuilders if they lift weights. Well, without the aid of Vitamin “S” it’s not likely to happen. But there are still some things you can do to give you good looking definition without bulk.
In my new book Deceptive Strength I outline 25 principles I follow to achieve the goal of continually getting stronger without adding muscle.
#2 – In your training focus on performance, not on the scale or muscle measurements.
Back when I was a skinny weakling I didn’t want to look like that. But doing the bodybuilding I was involved in at that time wasn’t the cure for it that I was seeking. It was only when I started focusing on what I could do, that my body began to take care of itself.
A weight loss or muscle mass gaining goal is fine. And there are specific things you’d want to do to achieve those. AND I would say tying it into your performance even with those goals will help you get there faster and better.
This has to do with your focus. If you want strength you need to focus on what will get you there. Weighing more can help with certain things but its really not the key indicator. The key indicators are more weight, harder variations of exercises, faster times, more volume, etc.
That brings us to…
#8 Focus primarily on increasing intensity and keep volume low.
The key driving factor for body composition change is volume (as well as density of work). The key for strength is intensity. This doesn’t mean you always need to max out. That’s a sure way of overtraining. But you’re focusing on what you can do in the gym and also with a mind on lifting heavier things.
What’s heavy for you is all relative. As long as its increasing regularly I’m happy
When you’re doing this there’s something that won’t happen in your training that occurs in many others…
#6 Avoid the Pump
I was just talking to a friend of mine who is going into bodybuilding. In discussing his training what was the number on thing to go for? A massive pump!
If you’re focused on intensity and keeping the volume down then you likely won’t feel much of a pump at all. There’s some other ways to avoid pumping but that right there can be enough.
It’s such an infrequent thing in my training that when it happens to occur it’s a novelty. I remember a training session with Tyler not that long ago where practicing some bodyweight skills we got a big pump in our arms. We went back and forth joking about how big our guns were going to become.
Now I know you’re probably wondering how much does genetics have to do with it? Yes genetics matter, but since you can’t control them completely, you need to focus on what you can control. Tyler is a great example of someone on the opposite spectrum of me when it comes to body types. I’m naturally skinny and he’s naturally fat and more muscled.
Yet he trains in much the same way as I do. Thus he isn’t as big as he could be. When you’re idea of endurance work is anything more than 5 reps you probably won’t be getting pumped and adding tons of muscle.
Focus on STRENGTH to get stronger. Although its not for everyone, for me it’s the ultimate way to go.
Mixing Intervals With Cardio
By Jason Klein Creator Of The ICRT Method
If your reading this you are probably aware of the words interval training, cardio and resistance training, right?
Each one of these types of exercise has a place in your training regimen.
Intervals embody intensity, the simple act of going all out for any period of time with no concern for anything but how many reps you can do is a powerful way to train. Intervals shred you up fast and boost cardio through the roof!
But, if intervals are all you do you miss out on an entirely different method of training that can yield complementary results to your interval training workouts. That’s right… I’m talking about resistance training.
Resistance training boosts lactic acid production which increases growth hormone and ultimately boosts your body’s lean muscle mass.
Without resistance training, you end up losing out on achieving your full potential.
It’s almost as if interval cardio training and resistance training are 2 sides of the same coin or a yin and yang if you will. One supports the other and with out one side you lose balance and your genetic potential is squandered.
But I’m not here to lecture you on the benefits, I’m here to inform you about how you can combine them together in a quick and easy to follow workout that yields the results of both at the same time.
How do I do this?
Simple… One day a while back I decided to forgo the traditional workout I had planned and try something new, something different.
At the time I was doing about 30-40 minutes of bodybuilder style pumping iron and then 20-30 minutes of intervals on some type of cardio equipment. Instead I decided that today I would combine the 2 together and see what happened.
I super-setted full body exercises like jump squats, burpees and lunges with interval cardio exercises like mountain climbers, jumping jacks and high knees and guess what happened?
Well I wish I could say that I instantly knew I had discovered a new way to train but at the time I was too wrecked, my muscles were too sore to think. But… I knew that what I had just done was different and that it certainly kicked my butt.
After a while experimenting, I came up with a simple method to create and track these “ICRT” workouts that I am about to share with you.
This method involves reps and intervals put together to create a seamless workout program that only takes 15 minutes to complete but delivers the same feeling as 30-40 minutes of resistance training combined with 20 minutes of traditional cardio intervals.
Here’s how it’s done…
Pick 6 Resistance Training exercises and get ready to do 25 reps of each exercise. Things like Jump Squats, Burpees, Jumping Pullups, Pushups, Horizontal Rows, Lunges, V ups or any other compound exercises will do the trick.
Next, pick one interval cardio exercise that you don’t mind doing for 25 seconds. Things like mountain climbers, rope skips, jumping jacks and the like are good choices. From there here’s how you start your workout.
Do one set of 25 reps of one of the 6 exercises you choose, once you finish do 25 seconds of your chosen interval cardio exercise. After you complete your first circuit, repeat with each of the other 5 exercises until you’ve done all 6 exercises and 6 sets of interval cardio.
Here’s an example of a bodyweight ICRT workout…
Burpees X 25 Reps
25 Seconds Jumping Jacks
Jump Squats X 25 Reps
25 Seconds Jumping Jacks
V Ups X 25 Reps
25 Seconds Jumping Jacks
Pushups X 25 Reps
25 Seconds Jumping Jacks
Lunges X 25 Reps
25 Seconds Jumping Jacks
Burpees X 25 Reps
25 Seconds Jumping Jacks
Just get it done as fast as possible with as little rest in between exercises as possible. And in order to make progress from workout to workout, just track the amount of time it takes to complete and try to do the workout in less time.
You can use the ICRT method with any exercises from beginner to advanced and you can change the reps/intervals if you like as well.
By using the ICRT method you will cut your workout time in 1/2 without sacrificing the results you can get from interval cardio training or resistance training. Plus these workouts will kick your butt!
By now you’ve got no excuses not to go out there and try an ICRT style workout. Once you’ve gone through your first workout, I have a bit of confidence that you will be a believer in ICRT.