Category: Workouts

How to Conquer The Challenge of The “Hardest Man In The World”

Post author By colby
Post date July 2, 2021
No Comments on How to Conquer The Challenge of The “Hardest Man In The World”

David Goggins is often labeled as the “hardest man in the world” for his notorious history of doing badass workouts.

At the age of 24, Goggins was 300 pounds, working an unsatisfying job, and like a lot of people in their early 20s, was struggling to find his identity. After deciding that he wanted a change, Goggins went on a life-changing journey to transform himself, a transformation speared by intense physical training.

He lost over 100 pounds, became a Navy SEAL, and an ultramarathon runner. He is a man who has embraced the lifestyle of punishing oneself with daily physical and mental pain every single day.

David Goggins

The 4-by-4-by 48 running challenge mirrors that sentiment—the ultimate test of enduring physical and mental suffering. It involves running four miles every four hours for forty-eight hours.

The universal challenge has occurred once a year since its birth—starting on the first Friday of March at 8 pm Pacific Time, ending two days later at the same time.

David Goggins

This year, leading up to the 2nd annual David Goggins challenge, Goggins created merchandise for the event and added incentives for participants, including signed books, one-on-one video chats, and invitations to his boot camp.

Buy now

https://shop.davidgoggins.com/products/4-4-48-challenge-black-triblend-tee?variant=37718281814173

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I was crazy enough to complete the challenge in 2020, but I walked the last 16 miles. This year, I had the insanity to do it again, but with proper training, recovery, and the experience of last year, I was able to crush it and run the entire thing.

If you want to run it, be prepared to experience the ultimate running hell. If you get through the whole thing in any way that you can—walking, biking, etc.—you’ll still feel pretty damn good about yourself.

So how to do it? Let me take you through a step-by-step guide on how to survive the 4x4x48 challenge.

Prep Your Mind and Body

Like my old man said.

“If you’re going to do something, you might as well put your whole ass into it.”

That’s the case with something like this. You don’t want to walk into hell, not ready for its tribulations. The best we can do is practice healthy and active habits for weeks in advance, not just days. This means going to the gym, joining a running club, and doing daily stretching. It also means sharpening your willpower, meditating, and getting ingrained with a schedule because the challenge itself pins you to a brutal 48-hour schedule that you must follow. Doing these things will pay dividends and make running 10x easier.

Have the Proper Apparel

Phew, you smell that? Don’t worry, you will.

If you plan on showering and putting on clean clothes after every interval in this challenge, you’ll need 12 outfits for the 12 rounds of activity.

Be sure to wear bright colors on late-at-night / early morning runs as it’d be quite unfortunate if a car did you in on your last lap.

Additionally, I highly recommend Brooks brand running shoes, a FlipBelt, and a BlueTooth beanie so you can listen to music and stay warm with the same device.

Amazon

Buy now

https://www.amazon.com/Bluetooth-Rechargeable-Removable-Wireless-Delightful/dp/B07VL2NJR8/ref=asc_df_B07VL2NJR8/?tag=hyprod-20&linkCode=df0&hvadid=385546071587&hvpos=&hvnetw=g&hvrand=3349943324191217982&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9004031&hvtargid=pla-828104131886&psc=1&tag=&ref=&adgrpid=78881076375&hvpone=&hvptwo=&hvadid=385546071587&hvpos=&hvnetw=g&hvrand=3349943324191217982&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9004031&hvtargid=pla-828104131886

Pinterest.com

Buy now

https://www.brooksrunning.com/en_us/revel-4-womens-running-shoes/1203371B121.120.html?tid=sem:GOOGLE:USA%7CShopping%7CBrand%7CConvert%7CPLA%7CFootwear%7CActive+Evaluators%7CFemale%7CTinuiti%7CDSK%7CBR-Shoes-W:BR%7CWomens%7CDSK+-+Footwear+High:_shopping&gclid=CjwKCAjwz_WGBhA1EiwAUAxIcR7C9J3TavmonHbXwRqsa-hFurobz921pWDCPLApz2I-cW7lJxLmohoC70kQAvD_BwE&gclsrc=aw.ds

Use a Running App

The Nike Run Club app allows you to track your runs and document the whole experience. Plus, with NRC, you can use their guided run feature, which can give you professional advice from a coach on your journey.

app.apple.com

Buy now

https://apps.apple.com/ie/app/nike-run-club/id387771637

Eat, stretch, and sleep in between runs

Ah yes. An excuse to eat like Dwayne “The Rock” Johnson.

You’ve earned the right to splurge at least a little, so make the most of it by doing it with the right foods. Foods rich in protein, carbohydrates, and healthy fats should suffice. Greek Yogurt with granola and fruit was my go-to splurge. I had a fat bowl of it this morning too.

Target.com

Walmart.com

Finally, set your alarm and get some rest when you can. I know, it’s a pain to get up from your nice comfy bed, but oversleeping an interval is that crappy feeling you really don’t want.

Lastly, stretching before and after each of your runs might dictate whether you’re able to complete each interval or not. Doing these stretches was the biggest reason I was able to run the whole challenge in 2021 as opposed to falling short in 2020.

Forward leg kicks (10 each leg)
Side leg swings (10 each leg)
Butt Kickers (50-100 yards down and back)
Bodyweight squat into a calf stretch (10 for each)
“The World’s Greatest Stretch” ( 10 each side)

That’s all you’ll really need to survive the David Goggins 4×48 challenge. Hopefully, this breakdown will give you the confidence that you need to take this thing head on!!

Good luck, and in the words of David Goggins, stay hard!

Buy now

https://www.walmart.com/ip/Bear-Naked-Granola-Cacao-and-Cashew-Butter-Vegan-and-Gluten-Free-11oz/47725941

Tags #running, 4x4x48challenge, davidgoggins

Strength Workouts

At Home Back Workout: 16 Moves You Can Do From Anywhere

Post author By Charlie Kolbrener
Post date May 6, 2021
No Comments on At Home Back Workout: 16 Moves You Can Do From Anywhere

One of the best things about back workouts is that there are an immense amount of options you can do with nothing but a pull-up bar. So although this guide won’t be like some of my past entries, which require no equipment, this series requires a door jam and a good pull-up bar to get you started. Rows, lat pull-downs and other exercises are also great for getting that coveted V-shaped back, but pull-ups still reign supreme when it comes to overall back strength. For the purpose of this guide, we’ll focus just on pull-up variations, as they’re far and away the most accessible back exercise to tap into from the comfort of your home.

How to do these moves in a workout:

Unlike some other exercises, set length is a bit flexible when it comes to creating your pull-up regimen. Because there’s such a steep learning curve, you’ll have to get started and see what feels like a reasonable amount to aim for per set. If you’re just starting out, I would recommend sticking to a set amount of pull-ups instead of “x” sets for “x” reps. Just focus on a number (15 reps) and do that in small sets until completion. Slowly overtime play with the variations and amount of reps. You can also do a pyramid structure: start with a set of 5, then do a set of 4, then do a set of 3, then 2, then 1. That gets you to 15!

And if you’re still having trouble doing single reps (pull-ups are hard!), then consider some of the assisted options on the list. You can also do almost any of these variations as holds rather than reps of pull-ups. To do so, jump up into the peak of the pull-up position (in whichever grip you want to work on) and hang as long as you can, keeping your core engaged. This is the best way to start building up the lat strength necessary to start churning out big sets of pull-ups down the line. You’ll be knocking out sets of 8 in no time.

For the first few assisted options, you’ll need an elastic band in addition to your pull-up bar. They’re cheap and can be found at any sporting goods store or online, so it’s definitely a good investment if you’re just starting out.

At Home Back Workouts, in Order from Least to Most Difficult:

1. Assisted Pull-Ups

FaZe Jasper

Normal grip pull-ups are harder than chin-ups, but the bands can make a huge difference when you’re starting out. For a traditional grip pull-up, you have your palms facing away from you and you place your hands slightly wider than shoulder width. Engage your lats (the muscles or “wings” under your armpits) and pull your upper chest towards the bar. It only counts when your chin comes over the bar! The more you do traditional pull-ups, every other exercise on this list will get easier.

2. Assisted Chin-Ups

FaZe Jasper

Band not pictured

“Chin-ups” traditonally refer to the pull-up position where your palms are facing towards you, which activates your biceps more than the traditional pull-up position—your palms facing away.

To perform this exercise, take an elastic band around the bar and get your feet in the band (the strength of the band can vary, so you can work up from easy to hard before doing a pull-up without assistance). Depending on the height of the bar, either jump up or use a step stool to get up and grip the bar with your palms facing towards you. Start in a full hanging position, and then pull yourself up until your chin is above the bar. Because you’re incorporating bicep strength, chin-ups are a bit easier for beginners who may still be developing their back strength.

3. Assisted Close-Grip Pull-Ups

FaZe Jasper

As the name implies, here you will have your hands a little closer to each other, adding difficulty to the exercise. All previous rules apply. Try not to use any momentum; you can spread your legs into a V-shape to discourage “kipping”, which is when you swing your body weight up. It’s best to avoid “kipping”, because you can injure yourself if you’re not careful. The close grip will activate your lower lats, traps and will even activate your pecs a bit.

4. Pull-Up Hold

FaZe Jasper

Begin with this grip, but hold at the top

Holds are another great options for beginners who are building up to full on pull-ups. To do a hold, either perform one rep of a pull-up (as pictured) and then tighten your core once your chin is above the bar and hold as long as you can OR jump up into the peak of the repetition and hold.

5. Neutral Grip Pull-Up Hold

FaZe Jasper

Use this grip, but hold at the top of the repetition

Neutral grip holds are the same as the above, but you’ll want to have your palms facing towards each other. Hold for as long as you can, making sure to keep your core engaged—these are good for core strength as well!

6. Chin-Up Hold

FaZe Jasper

This is a really great option for beginners. You can rely on your biceps and shoulders in addition to your back strength and hold for as long as you can. This is the exercise a lot of people use when first getting into pull-ups.

7. Assisted Wide Grip Pull-Ups

FaZe Jasper

As the name suggests, these are the same as the previous pull-up variations, but you’ll want to use a wide grip with your hands much wider than shoulder width. These are more difficult than the previous entries, as they require you to rely almost entirely on lat strength, as opposed to utilizing your biceps and shoulders. These are also a great option for a hold!

8. Chin-Ups

FaZe Jasper

Now we get into the non-assisted variations. To perform a traditional chin-up, hop up onto the bar with your palms facing towards you, pull until your chin surpasses the bar (hence, “chin-ups”) and then slowly return to a dead hang. Make sure to keep your biceps and back engaged as you lower yourself back towards the ground.

9. Neutral Grip Pull-Ups

FaZe Jasper

For these pull-ups, you’ll need a bar that has neutral grip attachments—most door jam pull-up bars have this feature. Or you can go to your local playground like I did! Neutral grip pull-ups are great; they feel good and are a little easier than normal pull-ups as you have your palms facing each other. This allows you to activate your shoulders and biceps throughout the exercise. Make sure you get a full stretch on the way down before pulling your upper chest to the bar again. Full range of motion is very important when it comes to any exercise, but especially with pull-ups. It’s easy to default to half-pull-ups when in the neutral grip, so make sure to return to a full hang before you start your next rep.

10. Pull-Ups

FaZe Jasper

This is as traditional as it gets. You’ll want to use a grip slightly wider than shoulder-width with your palms facing away from you, pull up until your chin is above the bar (keeping your core engaged) and then lower yourself to a full hang. Repeat.

11. Close Grip Pull-Ups

FaZe Jasper

These are the same as the above, but with a grip closer than shoulder-width. You’ll really activate your lower lats, traps and even your pecs.

12. Negative Neutral Pull-Ups

FaZe Jasper

When doing negatives, you pull yourself up like a normal pull-up, but when going down, you do it very slowly. You can play with the time but try to get up to 4 seconds on the negative. I usually recommend doing this on the last rep(s), or if you’re stuck on a certain amount of reps. For example: if you’re doing 4 sets of 8 reps and you want to work towards 4×10, you can add slow negatives to give yourself some more improvement opportunity so you can work towards 10, rather than just jumping in and doing the 10 with bad form. Make sure to keep your lats, shoulders and abs engaged as you lower yourself.

13. Negative Normal Pull-Ups

FaZe Jasper

This is the same as the above, but with a normal grip. Similarly, consider adding it onto the final rep of a traditional set to add a little extra difficulty.

14. Negative Wide Grip Pull-Ups

FaZe Jasper

Band is not necessary

These are the same as above, but with a wide grip. Feel the burn!

15. Assisted One Arm Pull-Ups

FaZe Jasper

Band not pictured

I won’t lie to you, these are only for the highly advanced. This is a very hard exercise and I will not recommend doing or trying it if you’re not already repping at least 20 regular pull-ups. Once you’ve really honed your two arm pull-ups, you can start working up to the coveted one-arm pull-up by first starting with a band for some much-needed assistance.

16. One Arm Pull-Ups

FaZe Jasper

This one is tough. Once you’re really comfortable with all of the other variations on this list, you can do one arm pull-ups to really isolate the muscle groups on either side of your body. To perform, grip the bar with one hand and then grip your wrist with the other.

Tags Working Out

Strength Workouts

10 Moves For an Intense Full Body Workout at Home

Post author By Charlie Kolbrener
Post date March 12, 2021
No Comments on 10 Moves For an Intense Full Body Workout at Home

Not every workout can be dedicated to one muscle group; sometimes you want to hit your full body. Especially while we’re all stuck at home, it’s important to hit all the key muscle groups when getting your daily workout in. For some of these exercises, you may need a set of dumbbells, but you could also sub in some heavy water bottles or other objects you have lying around. If that’s not doable, there are certainly some options that don’t require any equipment. Feel free to check out my previous guides on chest workouts, core exercises and leg exercises, all of which can be done without equipment.

Baseline Rules Before Starting

As always, here are my baseline rules you should consider before diving into your home workout. Take these four pieces of advice to heart in order to make sure you’re getting the most out of your regimen.

1. Form matters more than anything else. If you’re not performing the exercise well, there’s an increased risk of injury. For example, while doing bodyweight exercises like dips, push-ups, and pike push-ups, controlling the movement is very important. It’s not a priority to go as fast as possible. Remember, quality over quantity.

2. It’s ok to be a beginner. We all have to start somewhere. Don’t get discouraged if you can’t make it to 30 seconds on certain exercises, 20 is just fine. Now you have something to work towards.

3. Exercising is a never-ending process. There is no end, which means you will have a lifetime of accomplishments ahead of you.

4. Consistency is key. As long as you keep consistent, you will see progress. Not feeling sore does NOT mean you didn’t have a good workout. Don’t let it fool you.

Every exercise in this article should be done for roughly 3 sets, 10 reps each.

1. Burpees

FaZe Jasper

Burpees are one of the most ubiquitous full body workouts around, with good reason. To perform this exercise, start standing upright. Then, enter a squat position with your hands planted on the ground. Kick your feet back into a plank position, and then quickly return to the squat position. Stand up from the squat position—and incorporate a jump to make it a more strenuous exercise from a cardiovascular perspective.

2. Squat Press

FaZe Jasper

The squat press combines the traditional squat with an overhead press, allowing you to simultaneously engage your quads and your shoulders. Hold a pair of dumbbells (or bottles of water) on your shoulders and then perform a traditional squat. Make sure to not let your knees lean in front of your toes, keeping your weight on the heels of your feet. On the way up, explode the weights above your head as you would in a shoulder overhead press.

3. Mountain Climbers

FaZe Jasper

Mountain climbers are great for your core, shoulders and pretty much every muscle group you could think of. Get into a push-up position and then alternate pulling your knees up to your chest. Make sure you keep your hips down and your core activated throughout. You want to be pulling your legs up with your core, not just leg strength. Repeat the exercise in rhythm for a minute. Once you get better at the exercise, you can add tempo to make it harder.

4. Renegade Row

FaZe Jasper

To perform a renegade row, get yourself into push-up position with your hands gripping dumbbells. Then, from the push-up position, alternate rowing the weights up towards your hips. Pull with your elbows and hold each repetition briefly at its peak.

5. Curl to Shoulder Press

FaZe Jasper

This exercise is a combination of a traditional bicep curl and an overhead press. Curl the weight with your hands supinated. When you reach the top of the rep, press the weights above your head while twisting your hands pronated. Reverse the process, making sure to remain slow and controlled throughout the motion.

6. Bodyweight Jump Squats

FaZe Jasper

The description is in the name! These are similar to traditional bodyweight squats, but at the top of your squat you should maintain some explosive energy to jump up into the air. These hit all the same muscles as the traditional squat, but the dynamic addition can improve range of motion and overall athleticism.

7. Bicycle Crunches

FaZe Jasper

Bicycle crunches are a great variation of the traditional crunch, but the traditional crunch can be really strenuous on your back and neck. If your neck has ever hurt from crunches, then consider the bicycle crunch instead. For this, lie face up with your legs extended and your hands curled behind your head. Then, pull one of your knees up to your chest with the other leg extended (and held off the ground). Lift your upper body slightly off the ground, leaning towards the knee. Alternate and repeat.

8. Laying Leg Raises

FaZe Jasper

This is another great exercise for your lower abs and for stretching your hip flexors. It’s also pretty simple, so this is a great one to incorporate into your routine if you’re just beginning to work your core. To complete, lie on your back with your legs extended and hands at your side (or you can put your hands underneath your lower back). Slowly lift your legs up towards the ceiling, maintaining a straight leg throughout with your thighs tight together. Go until you can’t go any higher (without bending your legs) and then slowly return. How high you can go will be determined by your hip flexibility, so the more you do this exercise, the easier it will become. Try to keep the tension in the abs by making sure to never touch the ground with your feet!

9. Spider Push-Up

FaZe Jasper

This is a variation on the traditional push-up. Begin as if you were going to do a regular push-up, but as you lower yourself, bring one of your knees up close to your elbow. Then reverse the motion on the way back up. Alternate legs throughout the set. This will also help target the obliques, so it’s a good push-up to add to your core regimen.

10. Overhead Squat

FaZe Jasper

This is an advanced exercise, so make sure you’re comfortable with your squats and overhead presses before attempting. Begin by pressing your dumbbells up above your head to get into your starting position. Keeping the weights above your head with straight arms, go into a squat and try to hit full depth—your upper legs parallel to the floor. Then explode back up and repeat.

Strength Workouts

At Home Chest Workout: 12 Moves You Can Do From Anywhere

Post author By Charlie Kolbrener
Post date February 19, 2021
No Comments on At Home Chest Workout: 12 Moves You Can Do From Anywhere

It’s chest day, and you know what that means. Today we’re doing push-ups. Push-ups can be tough, but they’re also fun, versatile, and a great exercise for overall chest development—with a little bit of tricep thrown in. It’s also one of the most accessible exercises available, especially during quarantine when many of us are restricted to our homes. Push-ups, and their many variations, are still the best at-home chest workout.

There are numerous push-up variations, each of which can be adjusted based on your skill level. You can make it easier by having one or both knees on the floor while conducting your press. You can make it more difficult by slowing down the exercise on the negative (lowering) and explosively pushing up during the pressing motion.

For a solid chest workout, I suggest you pick four exercises from this list and try to complete 50 reps total. That’s a great place to start, and as you get more comfortable (and stronger!), you can add more reps or sets overtime to build up even more strength!

Baseline Rules Before Starting

3. Exercising is a never-ending process. There is no end, which means you will have a lifetime of accomplishments ahead of you.

4. Consistency is key. As long as you keep consistent, you will see progress. Not feeling sore does NOT mean you didn’t have a good workout. Don’t let it fool you.

1. Push-Ups

FaZe Jasper

The traditional push-up is arguably the most recognizable strength exercise ever developed. Its ubiquity is earned, as it truly provides the best strength training possible from such an accessible exercise.

To begin, get into a push-up position. You begin with your arms straight and shoulder-width apart, back flat, and core tightened. If it’s drastically uncomfortable to stay static in a traditional push-up position, then consider dropping onto your knees to reduce the strain a bit. You’ll be in a full position in no time.

Slowly lower your weight towards the floor; you want to aim to bring your elbows to a 45-degree angle, which will hit your chest best. Flaring out your elbows can be detrimental to your shoulders. You should always aim to get as low as possible (nose to the floor) and fully extend your arms on the way back up. All variations will still follow these same guidelines.

2. Close Push-Ups

FaZe Jasper

Luckily for us, the names of different push-up variations are pretty self-explanatory. For close push-ups, you’ll want to replicate everything from the traditional push-up but with your hands positioned closer together on the floor. This variation puts more pressure on your triceps, activating them in addition to your chest. You should have your hands just a tad closer than shoulder-width apart. How close you go is really up to you and your comfort level.

3. Wide Push-Ups

FaZe Jasper

How do you do a wide push-up? You guessed it. Get in your traditional push-up position and then scoot your hands a little farther apart than shoulder-width. Much like how the close push-ups activate your triceps, the wide grip will activate your shoulders. If you go wider than appropriate, it could put undue pressure on your shoulders. So make sure to listen to your body, and always increase exercises in small increments.

4. Decline Push-Ups

FaZe Jasper

This one is another variation for those looking to step up the difficulty level of their push-up routine. To complete this exercise, you’ll be in a traditional push-up position with your arms shoulder-width apart, but with your feet up on an elevated surface. The higher you go, the more difficult it will be.(but also will add more shoulders into the exercise) It’s especially important to maintain an engaged core during this variation; you don’t want your back to slouch. This variation will make the push-up feel heavier and can help to engage your upper pecs more than the traditional exercise.

5. Incline Push-Ups

FaZe Jasper

Unlike the decline push-ups, this variation is great for more beginner lifters who are having trouble doing traditional push-ups. You use your traditional grip, but with your hands placed on an elevated surface. The higher you go, the easier it will be. This is a great variation for beginners who are looking to work up to some of the more advanced variations on the list.

6. Pause Push-Ups

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I love this variation. This is a traditional push-up, but with one addition. When you’re at the bottom of the exercise, pause for a second or two (or three if you’re feeling extra strong) before exploding back up. You can also add this element to almost any of the variations on the list for an added challenge.

7. Negative Push-Ups

FaZe Jasper

This one is extra tough. To complete, stretch the negative (when you’re going towards the floor) out to a 5-10 second move. This one will really burn as you hold. Make sure to keep your core engaged because this exercise, like a plank, will also really help to strengthen your core.

8. Moving Push-Ups

FaZe Jasper

Push-ups aren’t always dynamic enough if you’re looking to incorporate a little bit of cardio. After doing your traditional push-up, move one arm to the side (to get into a wide push-up position), do a wider push-up, return to a regular position, do a push-up, alternate to the other side (bring the other hand to a wider grip) and repeat.

9. Unilateral Push-Ups

FaZe Jasper

This is a cool variation for isolating one side of the chest. To complete, get in a traditional position but with one hand on an elevated surface. This will put much more pressure/weight on the non-elevated hand, allowing you to really work each pec separately. You can use this exercise to build muscle if you’ve noticed any asymmetry, or just use it as a way to further isolate either pec.

9. Spiderman Push-Ups

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Spiderman’s in pretty good shape, so any exercise with his name in it has got to be a great option. To complete, utilize a traditional push-up position, but as you lower your body, bring your knee up to your elbow. This will add a level of difficulty to the reps and will target your obliques.

10. Explosive Push-Ups

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It’s in the name. Treat this variation like a traditional push-up, but you should come up much more explosively. The goal is for your hands to lift off the floor at the peak of the repetition. If you’re feeling extra cool, you can even throw in a clap to make sure you’re off the ground.

11. Diamond Push-Ups

FaZe Jasper

For when close push-ups just aren’t close enough, there are always diamond push-ups. Disclaimer: these are super hard and not a good option for beginners. To complete, you should have your hands close together in a diamond shape. Then complete your push-up like you would with a regular grip. This variation activates the triceps in a big way and is one of the most difficult variations on the list, so only do it if you’re feeling comfortable with many of the other options.

12. One Arm Push-Ups

FaZe Jasper

This is also pretty self-explanatory. Like the diamond push-up, it’s one of the more difficult options on the list, so try it at your own risk. With one hand behind your back, center the other hand and do a push-up. That’s really all there is to it, but it’s difficult even for those with a seasoned chest routine.

Tags Esports, Working Out

Strength Workouts

14 Bodyweight Core Exercises You Can Do From Home

Post author By Charlie Kolbrener
Post date January 21, 2021
No Comments on 14 Bodyweight Core Exercises You Can Do From Home

Today we’re going to go over some core abdominal exercises you can do from home. Like the previous articles, we’re going to focus on bodyweight exercises that don’t need any equipment. Ab exercises are hard but easy to master. Like anything else in the gym, it takes practice and consistent intensity to get better at it. I recommend training abs at least 2 or 3 times a week. Depending on the intensity/adding weights to exercise, you need to give your abs time to recover before training them again, just as you would with any other muscle.

Disclaimer: doing ab exercises will not give you abs (shocker), abs are made in the kitchen! Ab workouts build the abs, diet reveals them!

Baseline Rules Before Starting

Before you begin on your new work-from-home exercise regimen, take these four pieces of advice to heart in order to make sure you’re getting the most out of your workout.

3. Exercising is a never-ending process. There is no end, which means you will have a lifetime of accomplishments ahead of you.

4. Consistency is key. As long as you keep consistent, you will see progress. Not feeling sore does NOT mean you didn’t have a good workout. Don’t let it fool you.

1. Plank

3 sets, each for 60 seconds or more, depending on your level

FaZe Jasper

The plank is one of the most tried and true core exercises around. To complete this exercise, you’ll need to get on the floor. That will be the case for most of these core exercises. Get into a push-up position, but with your elbows on the ground. Make sure to keep your back straight and your core tight. It’s important to activate your abs throughout to ensure your back is not arching and to ensure that you’re getting the best activation. It would be best if you held it for as long as you can; start with 30 seconds and build up as you improve.

2. Spider Plank

3 sets, each for 30 seconds or more, depending on your level

FaZe Jasper

This is a variation on the traditional plank. Rather than the traditional push-up position, this variation requires you to pull one of your knees up close to your elbow as you hold the plank. This will also help target the obliques, so it’s a good plank to add to your core regimen. Like with the above plank, you can do this for time or reps.

3. Side Plank

3 sets, each for 30 seconds or more, depending on your level

FaZe Jasper

The side plank is a great variation of the traditional plank that’s a little more accessible than the spider variation. This version will really activate your obliques—if it’s your first time doing it, you’ll be burning tomorrow. This variation also requires a bit of balance, so you may have to work your way up to really extended holds. To complete this exercise, get in your traditional plank position, but then lean your weight onto one of your arms with your chest perpendicular to the floor. You can keep your other arm raised into the air to aid with balance. Do it as long as you can (you’ll figure out a good length you’re comfortable with), and then switch to the other side and repeat.

4. Mountain Climbers

3 sets, one minute each

FaZe Jasper

Now let’s get into some of the more dynamic exercises. You should get into a push-up position (on your hands this time, not your elbows), and then alternate pulling your knees up to your chest. Make sure you keep your hips down and your core activated throughout. You want to be pulling your legs up with your core, not just leg strength. Repeat the exercise in rhythm for a minute. Once you get better at the exercise, you can add tempo to make it harder.

5. V-Ups

FaZe Jasper

3 sets, 15-20 reps

FaZe Jasper

The V-Up is a slightly more advanced core exercise, and it really requires good form to avoid injury. To begin, lie down on your back facing the ceiling with your arms extended on the ground behind your head. Then, while keeping your core tight, raise your upper body off the ground while simultaneously lifting your straightened legs into the air. You’ll form a V-shape (hence the name), then slowly return to fully horizontal. Make sure to keep your back and legs straight throughout the exercise; it’ll be easier if you focus on activating your core throughout the entire rep. You can progress overtime by further straightening your legs.

6. Bicycle Crunches

3 sets, 20 reps each

FaZe Jasper

Bicycle crunches are a great variation of the traditional crunch, but the traditional crunch can be really strenuous on your back & neck. If your neck has ever hurt from crunches, then consider the bicycle crunch instead. For this, lie face up with your legs extended and your hands curled behind your head. Then, pull one of your knees up to your chest with the other leg extended (and held off the ground). Lift your upper body slightly off the ground, leaning towards the knee. Alternate and repeat.

7. Russian Twists

3 sets, 10 reps each side

FaZe Jasper

Another dynamic exercise, the Russian Twist is a great addition to your core regimen. To begin, get into the position that you would conclude a crunch in—knees bent with your feet off the ground (or gently on the ground if you’re having trouble with the balance) and your upper body tensed up off the ground. Maintain your V shape with your core tightened, and then use your abs to twist to the right, then the left, etc.

8. Toe Touches

3 sets, 20 reps

FaZe Jasper

Toe touches are a great crunch variation for the lower abs. To complete this exercise, lie on your back and lift your legs and upper body off of the ground, with arms and legs outstretched. Lift your upper back off the ground and pull your arms toward your toes, while lifting your legs up towards the ceiling. Your legs should be static and straight up while moving your upper body and arms towards and from the toes.

9. Heel Touches

3 sets, 10 each side

FaZe Jasper

Heel touches are a great exercise for activating your obliques. To perform this exercise, lie down with your knees bent and feet on the ground. Your arms should be at your side. With your shoulders lifted slightly off the ground, use your abs to rotate your right hand down towards your right foot and then back up. Alternate to your left hand and repeat.

10. Laying Leg Raise

3 sets, 15 reps

FaZe Jasper

11. Static Leg Holds

3 sets to failure

FaZe Jasper

This is a static variation of the above leg raises. Follow the above instructions, but rather than repeating the motion, you should keep your legs in their lifted position with your core engaged. Hold for as long as you can and then repeat.

12. Laying Windshield Wipers

3 sets, 10 reps each side

FaZe Jasper

Windshield wipers are a little more complicated than the leg raises, but are foundationally pretty similar. To begin, lie on your back with your arms laid out diagonally towards your hips (for support). Lift your legs into the air; depending on your flexibility level, you can do it with either straight legs or bent at the knee. Engaging your abs, rotate your hips to one side, bringing your legs over. Alternate to the other side and repeat. Your feet should not touch the ground.

13. Side Plank Crunch

3 sets, 10 reps on each side

FaZe Jasper

If the side plank is just too easy, then you can make it more dynamic by doing a side plank crunch. To begin, get in your side plank position (explained above) with your right hand behind your head and the elbow bent. Then pull your right knee up towards your right elbow until they connect and return to the initial position. Make sure you’re engaging your core throughout the motion. Do a full set on one side, then switch to the other side, then rest.

14. Flutter Kicks

3 sets, 30 secs or more, depending on your level

FaZe Jasper

For this exercise, begin by laying down on your back with your legs extended up to a 45 degree angle off the ground. You should also lift your head, neck and shoulders slightly off the ground. With your core engaged, lower one of your legs below the other. Make sure to keep your toes pointed and legs totally straight. Then, begin to bring the lowered leg back up to its starting position while simultaneously lowering the other leg. Then just continue to repeat this alternation. Your toes never touch the ground. Try to increase the tempo to the exercise to make it harder and more dynamic!

Tags Remote work, Strength, Working Out

Strength Workouts

The 13 Best Bodyweight Leg Exercises

Post author By Charlie Kolbrener
Post date December 24, 2020
No Comments on The 13 Best Bodyweight Leg Exercises

As remote work remains the norm for many of us, exercising has been relocated to the home. With that in mind, I wanted to share some great bodyweight leg workouts that you can do from the comfort of your own home, with nothing more than your body and some motivation. You should never underestimate the importance of your legs in cultivating overall strength. From squats to calf raises, here are the 13 best bodyweight leg exercises that you can do from home—or anywhere.

Baseline Rules Before Starting

Before you begin on your new work-from-home exercise regimen, take these four pieces of advice to heart, in order to make sure you’re getting the most out of your workout.

3. Exercising is a never-ending process. There is no end, which means you will have a lifetime of accomplishments ahead of you.

4. Consistency is key. As long as you keep consistent, you will see progress. Not feeling sore does NOT mean you didn’t have a good workout. Don’t let it fool you.

1. Bodyweight Squats

FaZe Jasper

Sets: 3 – 5

Reps: 10 – 15

For these traditional squats, you’ll want to keep your feet shoulder width apart with your toes slightly facing out. Make sure to keep a straight back and have your shoulders retracted. It’s a good idea to hold onto an item or extend your arms to maintain better balance.

2. Bodyweight Pulse Squats

Sets: 3 – 5

Reps: 10 – 15

These are very similar to the above exercise, but with an additional pulse. To complete this exercise, slowly do the squat, but before you go back up to complete the squat, pulse back down momentarily.

3. Bodyweight Jump Squats

FaZe Jasper

Sets: 3 – 5

Reps: 10 – 15

4. Assisted Pistol Squats

Sets: 3 – 5

Reps: 10 – 15

This version of the squat is great for making sure you execute the motion with proper form and perform a full rep of the motion. You’ll want to hold onto something sturdy, keep your core tight as you press through your heels down into the squat. This one will take some coordination, so make sure to really engage your core as you lower your body.

5. Close Stance Squats

FaZe Jasper

Sets: 3 – 5

Reps: 10 – 15

This variation is the same as the traditional squats above, but with one alteration. Rather than keeping your feet shoulder-width apart, for these, you should have a slightly narrower stance. These are more difficult and require more flexibility, making them a great variation to add to your regimen.

6. Lunges

FaZe Jasper

Sets: 3 – 5

Reps: 10 – 15

Lunges may seem straightforward, but we could all always use a refresher. Begin by keeping an upright position with your chest up. Take a big step forward and press back with the heels as you lower your knee. It should almost (emphasis on almost) touch the floor. Return to upright and alternate your feet.

7. Reverse Lunge

FaZe Jasper

Sets: 3 – 5

Reps: 10 – 15

The reverse lunge is similar to the above regular lunge, but this time you step backwards into the dip. You’ll begin the same with an upright position, making sure your chest is up. Then step backwards and lower your knee until it almost touches the floor. Return to upright and alternate feet.

8. Jumping Lunges

Sets: 3 – 5

Reps: 10 – 15

Jumping lunges are certainly more difficult than the other iterations, but they include the explosive action of jumping, making them a great way to vary your leg workouts. You should get into a lunge position by following the steps above, and then jump and alternate your feet mid-air. It’s a more difficult exercise which will take some getting used to, but give it a try as it’s certainly a beneficial way to amp up your lunges.

9. Bulgarian Split Squat

FaZe Jasper

Sets: 3 – 5

Reps: 10 – 15

This is another killer exercise. For the Bulgarian Split Squat, you’ll want to place one of your feet up on an elevated surface behind you (bench, chair, bed) and take a step forward with your other foot. Then, press through your heels and lower your body, maintaining an upright position. Return to standing and repeat.

10. Glute Bridge

FaZe Jasper

Sets: 3 – 5

Reps: 10 – 15

For this exercise, you’ll need to start by lying down on the floor, facing up. Place your heels firmly on the ground and then bring your hips up towards the ceiling while squeezing your glutes. Your heels should not rise from the ground. Lower your body back to the ground, then repeat.

11. Hip Thrust

Sets: 3 – 5

Reps: 10 – 15

This exercise is pretty much the same as a glute bridge, but you’ll want to get your shoulders leaned on an elevated surface. Then lift your hips up towards the ceiling as done above.

12. Calf Raise

FaZe Jasper

Sets: 3 – 5

Reps: 10 – 15

This is a classic for a good reason. Step up on a slightly elevated surface so that your heels hang off the back a bit. Then, fully extend your calf muscle by stretching it (as you lower your weight) and squeeze your calves by standing back up on your toes.

13. Single Leg Stiff Leg Deadlift (assisted)

FaZe Jasper

Sets: 3 – 5

Reps: 10 – 15

For this exercise, you can begin by holding onto something—a pole, cabinet or anything sturdy in your house—to help with balance. Balance on one leg and then keep a slight bend in your knee as you bend at the hips and lower your upper body as far forward as possible. Use your other leg as a counterweight as you raise back up, making sure to keep your back flat.

Tags How-To, Remote work

Strength Workouts

Joe Rogan’s Workout Is Just As Intense As You’d Think

Post author By Akaash Sharma
Post date November 23, 2020
No Comments on Joe Rogan’s Workout Is Just As Intense As You’d Think

Joe Rogan is the host of one of the biggest podcasts in the world, The Joe Rogan Experience, and his philosophies on working out are a big reason why. When talking to Andrew Santino last year, he acknowledged the idea that there’s humility and nobility in not caring about your body, but also said that it was silly because you only get one. “You should keep your body moving. It’s just a laziness thing. It’s a discipline thing,” he said.

As well as maintaining a great diet (which you can read about here), Rogan has done a bunch of martial arts, weightlifting, yoga, and more. If you want to know a little bit about his regime and beliefs about training, look no further.

Strength Workouts

The 15 Best Men’s Workout Shirts

Post author By Akaash Sharma
Post date October 9, 2020
No Comments on The 15 Best Men’s Workout Shirts

There may be fewer people packing themselves into cramped gyms than ever, but that doesn’t mean individuals have stopped working out. With home gyms and DIY workouts becoming the norm as a result of the COVID-19 pandemic, there are certain items people trying to whip themselves into shape will always need- chief among them being a good workout shirt.

Various factors contribute to the ideal workout shirt and many of the below tops are tailor-made for different types of athletic activities. Certain shirts designed for overhead lifting have a bit of extra fabric to prevent the shirt from rising up while tops for runners often have more mesh ventilation to provide bursts of cool air as the wearer builds up a sweat. No matter what kind of workout you want to do and no matter the intensity level, a comfortable shirt will always help you feel more at ease while exercising. Based on average user reviews from around the web, learn more about 15 of the best men’s workout shirts!

1. Nike Dri-FIT Miler Men’s Running Top

Nike

Nike has all kinds of workout products available, but one of their best pieces of apparel is the Nike Dri-FIT Miler. A shirt designed for runners, it is 100% polyester and designed to keep the wearer as dry and cool as possible. To provide maximum comfort, the shirt’s back mesh panel acts as a vent that allows in cool air to keep the wearer comfortable on hot days. Additionally, the shirt’s dropped back hem helps keep it in place instead of bunching up and moving around while the wearer is running.

Price: $35

Buy

https://www.nike.com/gb/t/dri-fit-miler-mens-short-sleeve-running-top-pc4MC3?CP=EUNS_AFF_AWIN_CA_257137_httpwwwbusinessinsidercom_170185%7C171687%7C171689&awc=16331_1601653287_f12d913bdcc5fb7ce53f9bbdcd1cd0a1

2. Reebok Training Smartvent Move Teev

Reebok

Designed with Reebok’s SmartVent technology throughout, the Training Tee is designed to keep users comfortable throughout the most intense workouts. With moisture-wicking capabilities and mesh inserts on the back and sleeves to keep users extra cool, the shirt helps users stay comfortable while they push themselves. A slim fit tee made from a 92% polyester and 8% elastane mesh, the shirt is a great choice for any type of workout.

Price :$35

Buy

https://www.reebok.com/us/one-series-training-smartvent-move-tee/EC1036.html

3. Rhone Reign Short Sleeve Premium Workout Shirt

Rhone

With both moisture-wicking and quick-dry technology, the Rhone Short Sleeve Premium Workout Shirt is an ideal choice for a sweaty workout directly underneath the hot sun. For anyone out there nervous about an overabundance of perspiration, the shirt incorporates GoldFusion technology to prevent the shirt from absorbing too much body odor. Made from a blend of nylon, polyester, and elastane, the shirt is incredibly breathable but designed in a way that prevents it from bunching up around potentially unflattering body parts.

Price: $68

Buy

https://www.rhone.com/products/reign-short-sleeve-updated?variant=31776177815655&g_product_type=Short-Sleeve&g_acctid=942-640-4075&g_campaign=A%20%7C%20Prospecting%20%7C%20Shopping&g_campaignid=10833388741&g_adgroupid=112482286251&g_adid=456633119724&g_ke

4. Adidas FreeLift Sport Ultimate

Adidas

Whether you want to go for a long run or hit the weights, the Adidas FreeLift Sport Ultimate tee is a good choice. With specially placed seams that are designed to reduce chafing, the shirt is made from 100% polyester and sweat-wicking fabric to keep users dry. Designed with “stay-put coverage,” the FreeLift shirt is a great choice for anyone incorporating overhead movements into their workouts.

Price: $25

Buy

https://www.adidas.com/us/freelift-sport-ultimate-solid-tee/GC8376.html

5. Metal Vent Tech Short Sleeve 2.0

Lulululemon

Lulululemon’s Metal Vent Tech Short Sleeve 2.0 is a perfect example of the brand’s high-quality products. Made from a polyester, nylon, and X-Static nylon blend that is both incredibly comfortable and form-fitting, the shirt has anti-odor and sweat-wicking technologies built-in. Designed to reduce chafing and give strategic ventilation for users, the Metal Vent Tech tee has four-way stretch capabilities and is a great choice for any kind of workout.

Price: $78

Buy

https://shop.lululemon.com/p/anti-stink-clothes/Metal-Vent-Tech-Short-Sleeve-Two/_/prod140003?color=39776

6. Outdoor Voices CloudKnit T-Shirt

Outdoor Voices

Outdoor Voices CloudKnit shirt is made from a unique 94% polyester and 6% spandex blend that feels both incredibly comfortable and lightweight. User reviews on Outdoor Voices’ website praise the shirt for its thin feel and breathable texture, making it a great choice for anyone working out on a hot day.

Price: $58

Buy

https://www.outdoorvoices.com/products/m-cloudknit-tee?variant=24604320069&irclickid=XMRR7n0g0xyLUX70UfQwQyYMUkiSf%3Ayzx2i-1g0&irgwc=1&utm_source=Affiliate&utm_medium=Impact&utm_campaign=Online+Tracking+Link&utm_medium=1345983&utm_medium=GQ

7. New Balance’s Impact Run Short Sleeve

New Balance

For runners who may not want to represent Nike, New Balance has you covered. The Impact Run Short Sleeve is a lightweight, athletic fit top that includes moisture-wicking technology. Made from 95% recycled polyester and 5% polyester, the shirt has a pin-dot mesh to increase breathability and incorporates New Balance’s ICEx fast-drying technology to help runners stay cool while they’re on the go.

Price: $44.99

Buy

https://www.newbalance.com/pd/impact-run-short-sleeve/MT01234.html?Ecid=af_tv2R4u9rImY&src=LS&utm_source=tv2R4u9rImY&utm_campaign=1&utm_medium=affiliate&ranMID=39756&ranEAID=tv2R4u9rImY&ranSiteID=tv2R4u9rImY-0M7y2LJwd7zfATUxPl5RRw&siteID=tv2R4u9rImY-0M7y2

8. Ryu Vapor Crew Neck

Ryu

Ryu’s crew neck shirt is a 70 percent nylon and 30 percent polyester blend that is designed to reduce excess fabric bulking up. A lightweight shirt that has sweat-wicking capabilities, the Vapor Crew Neck Shirt has four-way stretch capabilities and UPF 50+ included. The shirt incorporates Ryu’s Polygiene antimicrobial silver salt treatment, a technology that blocks various bacteria and fungus from developing odors on the fabric.

Price: $45

Buy

https://ryu.com/collections/mens-workout-and-training-clothes/products/mens-vapor-crew-neck

9. Arctic Cool’s Crew Neck

Arctic Cool

A sleek, comfortable shirt, Arctic Cool’s Crew Neck features HydroFreeze X Technology that helps reduce the temperature of the fabric as it is being worn. In addition to the freezing technology, the UPF 50+ shirt wicks up moisture to ensure the wearer remains as dry as possible while working up a sweat. With an athletic fit that stretches with the wearer as they move, the Crew Neck also comes with antimicrobial technology that helps repel residual odors.

Price: $29.99

Buy

https://arcticcool.com/products/mens-short-sleeve-crew?avad=184534_e1d3fdbbd

10. Resolution Short-Sleeve T-Shirt

Resolution

Eddie Bauer’s Resolution T-shirt is 100 percent polyester and utilizes overlock stitching for extra fabric strength to endure any kind of workout. With raglan sleeves and sidearm panels designed to reduce chafing, the shirt is both incredibly well-fitting and comfortable at the same time. Designed with odor-controlling technology and UPF 20 included, the Resolution tee is a great choice for anyone planning on getting sweaty in the outdoors.

Price: $24.50

Buy

https://www.eddiebauer.com/p/12950199/mens-resolution-short-sleeve-t-shirt?sp=1&color=Metal%20Blue&size=L&sizeType=Tall&ch=pla&cm_mmc=GooglePLA-_-non_brand_PLA_B_Top_Products-_-Mens_Tops_TShirts_Knits-_-0290802676000060&cvosrc=cse.google.0290802676000060&

11. Men’s UA HeatGear® Armour Long Sleeve Compression Shirt

Under Armour

For those who actually prefer working out in long sleeves, Under Armour has you covered. The HeatGear Armour Compression long sleeve shirt has stretch-mesh underarm panels so even though your arms may remain covered, they won’t be overheated. If any part of you does get overheated easily, the shirt has wicking technology that quickly picks up sweat and leaves the user dry. Designed with four-way stretch capability, no matter how you want to move as you work out the shirt will be able to contour and grip to your body in a comfortable way.

Price: $34.99

Buy

https://www.underarmour.com/en-us/p/tops/mens-ua-heatgear-armour-long-sleeve-compression-shirt/1257471.html

12. Under Armour Men’s HeatGear Armour Sleeveless Compression T-shirt

Under Armour

Just in case anyone was worried, Under Armour also has the sleeveless stans covered. Equipped with UA’s 4-way stretch technology and mesh panels for extra ventilation, the HeatGear Sleeveless Compression T-Shirt is both comfortable and well-fitting. Built with UPF 30 and moisture-wicking capabilities, it’s the perfect sleeveless shirt for anyone planning on working out or showing off their pump under the sun.

Price: $21.99

Buy

https://www.amazon.com/dp/B074WDF7J8/ref=sspa_dk_detail_2?psc=1&pd_rd_i=B074WDF7J8&pd_rd_w=A9Plu&pf_rd_p=7d37a48b-2b1a-4373-8c1a-bdcc5da66be9&pd_rd_wg=ket1A&pf_rd_r=GMRKT1GFMJB078TE9ZWP&pd_rd_r=01918736-c5de-4727-95c7-9c0d91d4b40d&spLa=ZW5jcnlwdGVkUXVhbGl

13. Neleus Men’s Dry Fit Mesh Athletic Shirts

Neleus

Made from moisture-wicking polyester, Neleus’ Dry Fit Mesh Athletic shirts are perfect for all types of intense workouts. Designed for increased breathability and ventilation throughout, the shirt has built-in UPF capabilities to keep the wearer’s skin safe and feeling cool while exercising outside.

Price: $28

Buy

https://www.amazon.com/Neleus-Athletic-Fitness-Workout-Shirts/dp/B075B3QSN3?ref_=ast_sto_dp&th=1&psc=1

14. PUMA Men’s Bonded Tech Short Sleeve Tee

PUMA

PUMA’s Bonded Tech Short Sleeve Tee is 100% polyester and designed to reduce friction and chafing for the wearer during their workouts. Equipped with mesh vents at specific heat zones around the torso and sweat-wicking technology, the shirt is a great choice to wear while working out on a hot day.

Price: $26.16

Buy

https://www.amazon.com/PUMA-Mens-Bonded-Short-Sleeve/dp/B01GC504LG

15. Amazon Brand – Peak Velocity Men’s Tech-Stretch

Amazon

Amazon sells most of the shirts that were listed above, gathering data on exactly what components and features make certain products more likely to get clicked on and purchased. With that in mind, it makes sense that Amazon would create its own line of casual athletic wear. Their Peak Velocity men’s t-shirt is made of moisture-wicking polyester and is designed with “Tech Stretch” fabric to ensure the shirt moves with the wearer’s body during any kind of workout.

Price: $15

Buy

https://www.amazon.co.uk/s?k=Amazon+Brand+-+Peak+Velocity+Men%27s+Tech-Stretch+Short+Sleeve+Quick-dry+Loose-Fit+T-Shirt%2C+medium+grey+heather%2C+X-Large&linkCode=gs3&tag=gearjuk-21