Rok Workout log for today: Shadow boxing 1 minute Reverse Lunge Knee Drives left 30 seconds Reverse Lunge Knee Drives right 30 seconds Sprawling Burpee (or simpler alternative: just normal burpees) 1 minute Traveling Side Kick Throughs 1 minute L-Sit Cage Escapes 1 minute break 1 minute Shadow boxing 1 minute Reverse Lunge Knee Drives left … Read more
The Side Kick-Through is a bodyweight exercise you can do pretty much anywhere and anytime, and it involves your entire body, so all the major muscle groups get worked. In that way, it’s a good alternative to a burpee. This video gives a good explanation of how to do a Side Kick-Through: Key Points: Starting … Read more
This was my workout for the day (video): Lateral Push-Ups 5 Conditioning Drill: Split Squat Jump (right leg only) 5 (Forward) Alligator Walk Push-Ups 5 Conditioning Drill: Split Squat Jump (left leg only) 5 Lateral Push-Ups 5 Conditioning Drill: Split Squat Jump (right leg only) 5 (Reverse) Alligator Walk Push-Ups 5 Conditioning Drill: Split Squat … Read more
Today was another rest & recovery day. So I just did a 7-minute workout: Jumping jacks wall sit push-ups abdominal crunch chair step-ups squats chair triceps dips plank high knees running in place lunges push-ups with rotation side planks 30 seconds each. Foodlog: A healthy shake avocado toast noodlesoup with beef bbq pork sticks ice … Read more
I always made this mistake. I always used to start my workouts at the gym by getting on a stationary bike first for at least 20 minutes to really pedal myself warm, my goal was always to hit 170bpm within that 20 minutes and really break out into a good sweat. Then I would proceed … Read more
First thing: I didn’t really have any major DOMS after yesterday’s workout. Which surprised me, especially the fact that I’m not feeling it in my deltoids. I would have really expected it the way I felt after the Delt Door Jammers—that exercise really gave my delts a good burn while doing them. Followed by pike … Read more
First of all, let’s be clear on what a pike push-up actually is: It’s a variation of the push-up where you get your body in a inverse V position. You want to make your body look like a pike (as in: a hill or mountain with a pointed summit—in this case, your ass being the … Read more
A decline push-up is simply a variation of a standard push-up where you elevate your feet by placing them on a stable surface. Here’s a video that demonstrates how to do decline push-ups:
I never thought about stretching my lats—which is ridiculous if you consider that it’s one of the largest muscles in the body. What’s more, it’s one of the largest muscles in your body that’s in charge of so many movements and postural-related things, and it’s a muscle that’s often tight for a lot of guys. … Read more
My workout today: Round 1: Delt Door Jammers: 60 seconds Pike Push-Ups: 15 (until failure) Wall Sit: 60 seconds Reverse lunges: 82 (until failure) Hover Push-Up Hold: 60 seconds Plyometric Push-Ups: 7 (until failure) Back Widow: 60 seconds Thumbs Up Push-Ups: 4 (until failure) Round 2: Delt Door Jammers: 60 seconds Pike Push-Ups: 11 (until failure) Wall … Read more
