Movement: Plank to Bridges
Targets: Chest, shoulders, arms, core.
Reps: 3x8 to 10 reps.
For beginners, I recommend performing this on your knees first. From there, adjust. 👍🏾
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Menu 🍽:
*20 second rest after every two exercises*
•Jump Rope 50x
•Side Bends 25x each side
•Jump Rope 50x
•Knee Ups 25x
•Jump Rope 50x
•Scissors 50x
•Jump Rope 50x
•Toe Touches 10x each side
•Jump Rope 50x
•Leg Raises 25x
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Keep it simple champ!💪🏾
No weights needed for this one 🚫
Just YOU! 🫵🏾
•20 Push Ups
•100 punches
•50 Toe Tap
•20 Toe Touches
•25 Shoulder Taps
•25 Knee Taps
•50 High Knees
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Tight hips? No problem. 👍🏾
Get into stance, spread the floor, and sit in your squat. Sit until you feel less tighter. Do this as long as need be. After that, do sets of half squats where you’re not standing all the way back up.
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Menu 🍽️
No weights needed 👍🏾
Save this for later 🚨
Plank to Bridges 3x10
Shoulder Taps 2x40
Leg Raises 2x25
Pause Crunches 2x25
Knee Ups 2x25
High Plank superset with Forearm Planks (1:00, 30 seconds each)
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Good morning! Im laughing as I post this because im doing “Good Mornings”. Anyways, what’s your favorite workout, or, “movement”, that you like to do when you train? Let’s hear it. 👂
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Menu 🍽:
•50 Jabs (rest for 30 seconds)
•50 Cross (rest for 30 seconds)
•10 Kicks each leg 2 sets (rest for 45 seconds between each set)
•Striking rounds on heavy bag 5 minutes 2 sets (1:00 rest)
•Boxing rounds on heavy bag 5 minutes 2 sets (1:00 rest)
#TBT
During my time fighting (kickboxing) I had a coach that was different to say the least. For some drills, he’d use x ray scans of the human body when training. Remember kids, you don’t “play” fighting.
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Menu 🍽
Warm up:45 minutes on the stair master. You don’t have to though. Just do some cardio before you start 👍🏾
•100 punches
•Plank to Bridges x Push ups 10/10
•K Bell slides x Shoulder taps 10/20
•Side Bends 25x each side
•100 core punches
•50 Knee ups
100 too much? No problem. 25,25,25 or 50,50,50, etc. Basically, do what you’re capable of and improve on those numbers. There’s no reason you won’t get better over time champ. 👍🏾
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Let’s eat shall we?
Tools ⚒️: You
Menu 🍽:
•Push up and Reach 15x
•Jab Cross Slip Cross 15x
•Wide Stance Squats 15x
•Knee to Toe Taps and back 15x
•Knees 15x (each side)
•Toe Tucks 10x
•Heel to Toe Taps ( 3 movements = 1 ) 10x
Repeat for 3 rounds champ. 👍🏾
Menu 🍽
Tools: Two plates, 3-5lb DBs
•10 miles bike. You don’t have to. Warm up how you please.
•Farmer Walks 5 sets
•100 punches 2 sets
•Upright Rows 2x20
•Skull-crusher 2x20
•Bent Over Rows 2x20
•Surrenders 2x10
•Combo: Jab, Uppercut, Hook 2x20
•Boat Pose 45 sec
Good morning!
Menu 🍽️
•Combo: Jab, Rear Uppercut, Lead Uppercut, Roll
•3 punches equal 1 rep (3x10, 4x10, etc)
•Add DBs for more resistance
You can do this same combo on mitts or a heavy bag. 👍🏾
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Hey, are you guys working out today?
If so, always remember that it’s form over everything! 🤌🏾
Don’t sacrifice your technique for the sake of hitting numbers. 🚫
Everything will come in due time. 🙏🏾
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*30-45 second break between each workout*
•50 plate jacks
•50 punches with DBs
•50 punches with DBs upwards while seated
•Combo with DBs 10x superset with same Combo WITHOUT DBs 10x
•Lunges 3x10
•Squats 3x10
•Shadowbox 3-5 min
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A few of the many benefits from Deadlifting 👍🏾
•Improved core
•Strengthen back
•Works posterior chain
Word of advice? Use weights that you can handle and practice on your form. Form over everything champ.
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Tips on throwing a Cross followed by a Hook (2,3,) strictly for fitness purposes.
•Tuck your chin
•Refrain from being stiff
•Extend on punches, follow through
•Use your legs
Last but not least? Repetition. Nothing is overnight champ. 👍🏾
I’ve noticed there’s been questions about how many rounds and I say keep it relative. Do what you’re capable of. Whether it’s 1,2, or 3 rounds, doesn’t matter to me. Long as you do the work and break some sweat, I’m happy champ. 👍🏾
Keep it simple champ!💪🏾
No weights needed for this one 🚫
Just YOU! 🫵🏾
•20 Push Ups
•100 punches
•50 Toe Tap
•20 Toe Touches
•25 Shoulder Taps
•25 Knee Taps
•50 High Knees
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Stand up and follow these instructions. I don’t care where you are at. I want you to not only SEE, but FEEL how easy it can be.
More on hooks here
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Menu 🍽
-3 Rounds-
•Side Bends 25 reps each side
•Sit ups with plate 10 reps
•Leg Raises 10 reps
•Knee Ups 20 reps
•Scissors 50 reps
30 second rest periods between each workout champ. 👍🏾
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Combo 🚨
•Jab, Body, Hook, Cross, Body
Practice makes progress. Throw the clock on for 3-5 minutes and do this combo repeatedly. Pace yourself throughout your rounds. This is NOT a race.
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Menu 🍽
•Flutters 100x
•Scissors 100x
•Knee Ups 100x
If you can’t do 100 reps straight through? No worries. Break it down. Do sets of 20, rest, continue, repeat. 👍🏾
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One thing that helped me become more flexible with stretching was Kettlebells.
I place two at my ankles after I get into a split. I place one KB in front of me and from time to time I’ll reach forward and pull it, to get more of a stretch.
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10, 10, 10.
•10 Hammer to Press
•10 Front Raises
•10 Medicine Ball Slams
All this equals 1 set. Aim for 3. The DB is 25lbs and ball is 10lbs. Adjust to see fit as far as the weight. 👍🏾
I know you’re going to see this tweet. You probably still haven’t gotten to working out as you promised this year. Cool. No rush champ. Take your time. When you do decide to go though? Give it your all. I’m here if you need help. 👍🏾
🚨 Medicine Ball Workout | 3 rounds
•10 or 15lb med ball
(You can substitute ball with DB in the case you don’t have one)
•30-45 second test between rounds
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Menu 🍽️
Today was day 1 of learning the stone lift. We will be back Saturday to continue this journey of acquiring strength by all means. Watch me work. 😤
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Menu 🍽️
Here’s some cardio/conditioning for you. The heavier the gloves, the more work you get out of it. 👍🏾
25 Jabs
25 Cross
25 Jab, Cross
25 Right Hook
25 Left Hook
25 Hook
25 Right Uppercut
25 Left Uppercut
25 Uppercuts
Abs: Knees Up 2x50
Planks 2:00
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Planks 🍽
•Forearm
•High
•Side
•Iron Cross
-Benefits: Builds core strength, as well in upper + lower body, translates to other workouts, stability, mobility, and more. 👍🏾
I usually plank for 2 min but I recommend starting with 15 seconds of each.
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Split Squats 🚨
•A unilateral movement that targets glutes and quads. 🤌🏾
•If you’re having trouble doing the regular version of it, you can also do “ASSISTED” split squats to get you to a point where you can. (See 2nd video)
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Flutters. 2 sets of 100 reps please. Yes 200. It’s good for your core. Make sure to wash it down with a 1-2 minute plank as well. 👏🏾
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Sometimes things don’t go your way and you have to restrategize. Sometimes its come with feelings such as “failure” when that’s just one aspect you’re focused on. One that’s not true. Take the good with the bad and the bad with the good champ.
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Menu 🍽
•Warm up: 10 miles 🚴
•Punch for 1:00 minute with DBs. Stationary or while moving side to side.
•Plank to Bridges 3x10
•Cross, Hook, Cross (2,3,2) x20
3 punches = 1 rep
•Jab, Cross, Slip, Slip with DBs x20
•Plank for 1:00
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“Boop boop!”
Goes back to the saying, you reach, I teach. Get out of the habit of leaning forward. Extend on your punches. I also can’t express enough HIPS. Use them. Once you learn your hips? It’ll get that much easier champ. 👍🏾
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Good day!
If you haven’t worked out yet and you’re looking to hit legs? Let’s go!
Menu 🍽
•Stretch: 30-45 seconds. 2-3 sets
•Squats 50lbs 4x10
•RDLs 50lbs 4x10
•Reverse Lunges (Isolate) 3x10
•Lunges (Isolate) 3x10
•Surrenders 3x10
Go eat champ! 😤
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Do it, remix it, steal from it, etc. Hell, you don’t even need to credit me. I just want you to get some work done champ!
•Deadlifts
•Reverse Pause Deadlifts
•Snatch Grip RDLs
•Front Box Squats (Tempo)
•Bent Over Rows
•Lat Pulldowns
•Leg Press
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Good ol’ Brazilian Sit Ups 🤙🏾
We did these a lot for conditioning after our camps. Not for the weak to say the least. Gotta explode with your core. If you’d like to try? Grab a partner and do 50 reps. 🔥
Want hamstrings? Do hamstring related workouts. One of my favorites is the hamstring curl machine. I’ll also superset those with reverse lunges. Try it. 👍🏾
Tight hips? Trash ankles? No worries. Here’s something you can do to help you loosen them up and in turn making other things a bit easier for you champ. 👍🏾
There’s always alternatives. Long as you follow the foundation of what it is that you’re doing, there’s nothing wrong with your preference champ. 👍🏾
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