Author: Mike Simone

  • The gritty New York City workouts—and where to go and what to order after

    The gritty New York City workouts—and where to go and what to order after

    The whole fitness thing for me started in the gym and it stayed there for quite some time. After a lift, it was alway a protein shake. Actually, it was a protein shake that was carefully concocted with a blend of the carbohydrates maltodextrin and dextrose. I would chugged half off it, then sipped the rest over the course of 20-30 minutes. Did that work? Well, I can’t say it didn’t because I did get in great shape, but I also was in my very early 20s with raging testosterone and the metabolism of a flamethrower. But my post-workout shake habits are besides the point.

    That super mundane lifestyle got somewhat boring after a while. I was definitely not giving up on a strict diet and throwing around weights, but I did start adding in outdoor routines. I did it both for my surfing and general conditioning. It started on the trails (see the 5-day trail mix workout plan), then I was doing stuff in the ocean, pool, and on the beach. (also see supplemental exercises for enduring an ocean’s angry thrashing)

    Now it’s onto the urban environments.

    Growing up so close to New York City, I always knew I would work there and I would have the best of both worlds. The beach, trails, open space, and quiet on one side, then the energy and excitement of Manhattan on the other. After working there for nearly a decade at this point, I have an interesting relationship and connection with the place. One minute, I get bummed out by the attitudes, smells, and congestion, the next I’m in love with the amount of energy, culture, diversity, and endless opportunity in one condensed place. I can’t live without it. Similarly to my intense connection with nature and the creativity and inspiration it sparks within me, the same exact thing goes for New York. As soon as I touch foot in the place I get a rush of adrenaline. It’s indescribable. Everyday it’s like you’re on the verge of a new discovery.

    I quickly learned that the city was also a great place to find new training grounds. Over the last few weeks I’ve scouted out a series of locations to workout at and got a session in. What else: instead of pounding that chocolate protein shake, I identified a food spot and the dish I ordered.

    Workout Spot #1: Tompkins Square Park

    The workout

    1A. Incline Push Up x failure
    1B. Squat Thrust x 30sec
    1C. Pull Up x failure
    1D. Bulgarian Split Squat x 10-12
    1E. Bodyweight Squat x 30 sec
    1F. Hanging Leg Raise x failure

    Rest as needed. Repeat 3-5 rounds.

    2A. Lying Leg Raise x failure
    2B. Bench Crunch x failure
    2C. Single-leg Sit & Stand x failure

    Rest as needed. Repeat 3-5 rounds.

    Tompkins Square Park is located at 335 E 10th St. The fitness equipment is in the northeast corner.

    Post-Workout Spot #1: Brodo or Hearth

    Bone broth really caught on a few years ago at this point. I love one after a tough workout and when I’m not in the mood to eat yet. I like either the beef or chicken with ginger and turmeric. If you’re hungry after a late-in-the-day workout, head into Hearth (right next door) and order the grass-fed minute steak for dinner.

    This Brodo is located at 200 1st Avenue.

    Workout Spot #2: Central Park

    The Workout

    1. Pick your loop for a run

    Complete the following exercises as a circuit. Perform each exercise for 30-60 seconds. Rest 60-90 seconds. Repeat 3-5 rounds.

    2A. Squat Thrust
    2B. Bodyweight Squat
    2C. Star Jump

    Complete the following as quickly as possible.

    3A. Pull ups x 25, 50, or 100
    3B. Push ups x 50, 75, or 100

    The Central Park pull-up bars are located to the northwest of the Great Lawn at about 84th St. 

    Post-Workout Spot #2: Good Enough to Eat

    After your early morning workout in Central Park, you’ve got to head over to Good Enough to Eat for breakfast. While it’s marketed as a comfort food spot, they still serve up a healthy breakfast. I suggest the “Special Scramble” with an extra egg or two and a side of smoked salmon. (They definitely hook it up on the salmon).

    Good Enough to Eat is located 520 Columbus Ave.

    Workout Spot #3: Riverside Park

    The Workout

    1. Pull-up
    2. Chin-up
    3. Push-up
    4. Single-arm plank
    5. Hanging leg raise
    6. Hanging leg hold
    7A/7B. Swing/Squat thrust 5x30sec
    8A/8B. Swing/Squat 5x30sec
    9. Stair sprint x5-10

    As many reps as possible for 3-5 sets w/60 sec rest unless noted.

    The traveling rings at Riverside Park are at about 106th St.

    Post-Workout Spot #3: Earth Cafe

    Loved Earth Cafe. It’s a chill little spot. Go with the Mediterra salad. They give you a strong serving of chicken, something you don’t always get in New York. Coincidentally, they also provide a smart serving of avocado. Since the avocado toast phenomenon it’s like everyone wants to slather as much of the stuff as they can on everything. Avocado is great, but it’s still calorie/fat dense, it should be eaten in moderation. Earth Cafe does it just right.

    Earth Cafe is located at 2578 Broadway.

    Workout Spot #4: Chelsea Park

    The Workout

    1A. Incline push-up
    1B. Decline push-up
    1C. Mini-plyo push-up
    1D. Squat

    2A. Dip/Leg raise
    2B. Dip bar L-sit hold
    2C. Bench curl up

    3A. Pull-up
    3B. Inverted row
    3C. Mountain climber

    As many reps as possible for 3-5 sets w/60 sec rest unless noted.

    Chelsea Park is located at 450 W 27th St. The fitness equipment is to the east of the soccer fields.

    Post-Workout Spot #4: The Green Table

    Finding a super healthy place in the Chelsea Park area was a little tough. Go to The Green Table, and ask what the daily fish is. I was lucky enough to get the Pollock with spaghetti squash. I wasn’t a fan of the purée, but I kept it on the plate for a tiny hint of extra flavor without “eating” it.

    The Green Table is located at 75 9th Ave within Chelsea Market.

    Workout Spot #5: East 35th St. Pull-up Bar

    The Workout

    1A. Pull up
    1B. Bulgarian split squat
    1C. BW squat

    Complete 10 reps of each exercise, then 9, then 8. Go all the way down to 1. Then work your way back up to 10 again. Rest as needed.

    2A. Push up
    2B. Squat
    2C. Dip
    2D. Single-arm plank
    Complete as many reps as possible for each exercise. Rest as needed. Perform 5-10 rounds.

    3.Hanging leg raise 3-5xAMAP

    *OPTIONAL: Run to the food destination.

    The east 35th street pull-bar is tucked away just off the FDR, on the north side of the ferry terminal.

    Post-Workout Spot #5: TWO FORKS

    If you go at lunch, this spot is definitely going to have a line outside the building. Build your own bowl here. I went with the super green and mushrooms as a base with a double order of chicken. You could also do spaghetti squash instead of the mushrooms too. Oh, and the chicken is pulled. Great stuff! Toppings were the cabbage, cucumber, and tomato slaw and roasted red peppers. That was the leanest and meanest if you ask me. You also don’t need a dressing, the slaw has flavor and the chicken is plenty moist. I say keep this super clean. No need to add any oils.

    TWO FORKS is located at 119 W 40th St.

    STAY TUNED…

    That’s all for now, but I plan on adding more locations as I discover them and inspiration strikes.

  • The 4-week Body Reconstruction plan

    The 4-week Body Reconstruction plan

    This will be the year you dramatically change the composition of your body. A couple weeks in, take a look into the mirror, you’ll see noticeable differences in all the right places. Your face and jawline will show signs thinning; your shirts will tighten up in your chest, back, and shoulders. You’ll have visible veins in your arms, and you start to see those abs you never knew you had.

    With the recent (January 2018) updates to the Redemption plan and the fresh release of the 6-week Unlabeled workout plan, you’re probably wondering why we’re promoting another one. Well, it’s always nice to have options. It’s also nice to have other programs to cycle with. But, more importantly, Reconstruction’s programming works very well with the whole New Year, New You thing.

    Let me try my best to explain why.

    The big picture

    As we all know, January is the unofficial reset button for everyone. We all make resolutions and promises to work on improving some aspect or aspects of our lives. Whether we have the determination to stick to them or see them through—only time ends up telling. But, considering it’s such a huge reflective and goal-setting time for everyone that means there’s a whole lot of people in the same boat. While most of my programs are 100% suitable for anyone, I think this plan is particularly great for two types of people—the beginner that’s never been in the gym and the advanced person that may have let himself go. January is the time of year they mobilize the most.

    For the person that’s just starting out

    When I was starting out, the very first thing that I learned was to get intensely focused and dialed in on every single rep, and to feel every millimeter I moved the weight. This is what really creates results. I mean, I’m talking hyper-focused. Even on the rest periods. In fact, for years I didn’t allow myself to bring my cell phone into the gym. This is the main reason why Reconstruction was designed with exercises that focus on super-slow repetition tempos. This is a perfect habit to get into as a beginner. They will learn to train to feel everything.

    For the person that’s done this before

    While I’ve been fortunate enough to have fitness at the center of my life and career, I understand that’s not the case for everyone. Life happens and those single-digital body fat days end up being a memory of the past. But that doesn’t mean they are gone for good. I get countless messages from folks looking to get their body back. They know what’s-what in the gym, they’ve been there before, it’s just been a while. This is another reason why Reconstruction was designed with super-slow repetitions. It’s back to basics. Start actually feeling everything again.

    For the person that absolutely lives and breathes it

    I do all of my programs, even the one’s other contributors provide. I’ve pretty much done it all. Want to know what happens sometimes? You get lost in it! I originally designed the Reconstruction for myself. It didn’t have a name. It was just another program I made to “reset” when I found myself rushing through workouts. So I forced myself to do slower repetitions. I also found myself getting sluggish and slow mid-week. So I pulled back the volume a bit. I wasn’t hammering circuits with heavy weights every day. I wasn’t doing 5-6+ sets per exercise with each workout. And four weeks in, my strength, recovery, energy, and mood were all back to normal.

    THE RECONSTRUCTION WORKOUTS

    For each exercise marked with “*”, you will perform repetitions very slow and very controlled. Two-three seconds on the way down, two-three seconds on the way up, with a pause at the bottom and top of each rep. As you strengthen that connection with your muscles, watch how quickly you progress.

    It’s suggested that DAY 1 is Monday, DAY 2 is Wednesday, DAY 3 is Thursday, DAY 4 is Saturday. Tuesday, Friday, and Sunday are “OFF” days. In week two, complete the first and second exercise of each body part as supersets. In week three and four, add one-three additional sets per exercise.

    DAY 1: Chest & Back

    *1.Barbell bench press 3×8-10 rest 60s
    2.Barbell bent-over row 3×8-10 rest 60s
    3.Incline dumbbell press 3×8-10 rest 60s
    *4.Seated rope row 3×8-12 rest 60s
    *5.Swooping cable flye 3×10-12 rest 60s
    *6.Lat pulldown 3×12-12 rest 60s
    7A.Push-up 25,50, or 100 as quickly as possible
    7B.Pullup 25,50 or 100 as quickly as possible

    DAY 2: Legs & Abs


    *1.Back squat 3×6-8 rest 60s
    *2.Deep goblet squat 3×20 rest 30s
    3.Forward and reverse lunge 3×5 each side and direction rest 60s
    4.Stiff-leg deadlift with calve raise 3×8-10 rest 60s
    5.10-20 yard wind sprint 5-10x rest 30-60s
    6.Barbell roll out 3×8-10 rest 30s
    7.Hollow rock/roll 3×15-30s rest 30s
    8.Cable chop variation 3×10 rest 30s

    DAY 3: Shoulders & Arms


    1.Dumbbell clean and press 3×8-10 rest 60s
    *2.Side lateral raise 3×12-15 rest 30s
    3.Angled plate press 3×10-12 rest 30s
    4.Cable pull-apart 3×12-15 rest 30s
    5.*Dumbbell hammer curl 3×8-10 rest 60s
    6.Lying dumbbell extension 3×8-10 rest 60s
    7.Cable rope curl 3×8-10 rest 60s
    *8.Cable tricep pushdown 3×8-10 rest 60s

    DAY 4: Full Body Fat-Loss Circuit

    Complete five rounds as quickly as possible. Rest two minutes between each round.

    Dumbell thruster x10-12
    Dumbbell push-up and row x10-12
    Dip bar knee tuck x10-12
    Dumbbell hammer curl x10-12
    Dumbbell kickback x10-12
    Burpee x10-12

    And be sure to post before and after photos with the hashtag #humanfitporject for your chance to be featured to an audience of over 300K+ on HUMANFITPROJECT.com and our social platforms.

  • Redemption: The 6-week workout plan

    Redemption: The 6-week workout plan

    The Redemption workout plan was original published for Men’s Fitness magazine in January 2016.

    We’ve all limited ourselves, missed opportunities, or let time slip by. It’s never too late to redeem yourself.

    Redemption is more than workouts. It’s about finding the right state of mind, and igniting what triggers your motivation. For 45-60 minutes per day, your number one priority is to hit the gym and give your all. And while pounding away, rep after rep, think about everything you want to achieve. Know that with each successful push, pull, and lift that you’re inching closer to what you want.

    These workouts are dedicated to anyone who’s felt defeated. We’ve all been there before. Let this be the year that motivation runs high.

    To build you summer body in the winter, download our new Premium Content PDF, The Size, Strength, and Shred Cycle

    Update to Redemption (2019)

    The Redemption workout plan continues to be one of HFP’s most popular programs, and for good reason—it gets results. While the fitness industry will always go through fads and crazes, nothing beats basic strength training if you’re looking to make body composition changes. The 2019 update includes some new ideas on how to modify the plan.

    Update to Redemption (2018)

    The Redemption workout plan was originally produced and released for New Year’s 2016. Now, for New Year’s 2018, you will find a version of each workout produced in the raw. (Similarly to our recently released 6-week Unlabeled workout plan.) Continue down to the bottom of the piece for my reasons for creating Redemption in the first place.

    Before you get started: Get caught up on some of my other pieces

    If this plan and story doesn’t motivate you enough, check out my blog on how to always have your best possible workout.

    If you’re completely new to the gym and nervous about getting started, I’ve been there before, check out how I got over my fear of the gym.

    And don’t forget, you are what you eat, check out my piece on intuitive eating for lean muscle.

    If you’re always on your phone in the gym getting distracted from your workouts, check out my piece gym-selfies and it’s affect on intensity.

    Like going out and partying a lot? Read up on this post on how to drink alcohol and still build muscle and lose weight.

    THE REDEMPTION WORKOUTS

    *Friday and Sunday are recovery days.

    2019 Update

    1. If this seems a little too taxing for you at first, do 1 or 2 sets less for each exercise.

    2. When there is a range of repetitions, pick an exact number and stick to it for all of the sets. For example, if it says 8-12 reps and you fail at 10 reps on your first set, try and get 10 reps for every set after that.

    3. Switch your reps each week or every other week. If you’ve gone through Redemption before and have followed the rep scheme for all 6 weeks, for your next cycle through, go heavier on the weight and lower with the reps for a week or two, then go lighter on the weight and higher reps for a week or two. If you go heavier, bump the rest periods up to 60s, if you go lighter, drop them down to 30s.

    4. For Wednesday’s cardio+abs workout, feel free to swap it! Here are 20 ways to give your core a great workout.


    Day One: Chest & Triceps (Monday)

    We begin with a traditional bodybuilding split. You guessed it: chest and triceps.

    I feel I get more out of a workout using dumbbells rather than barbells, especially when it comes to training the chest. It’s not that I don’t use barbells, but dumbbells seem to have been a better option for me. They’re good for muscular balances, and easier on the shoulders.

    1.DB Bench Press 5 x 8-12 reps
    2.Incline DB Bench Press 4 x 8-12 reps
    3.Cable Flye 4 x 8-12 reps
    4.Dip 3 x failure
    5.Push up 3 x failure

    1.EZ-Bar Skullcrusher 4 x 8-12 reps
    2.Cable Pushdown 3 x 8-12 reps
    3.Single-arm Pushdown 3 x 8-12 reps
    4.Medball Pushup 4 x 8-12

    Rest 30-45 seconds between sets.

    In week 4, begin using the “rest-pause method.” During the final set of each exercise, complete reps to failure, rest 5 seconds, and complete as many more reps as possible.
    In week 5, your final set of DB Bench Presses for chest and final set for EZ-Bar Skullcrushers for triceps will be a triple drop set. Perform the number of reps, drop 5 pounds, continue to failure, drop 5 pounds, continue to failure again.

    Day Two: Back & Biceps (Tuesday)

    Moving on to the second day, this workout could also be considered another universally-accepted bodybuilding split: back and biceps.

    There’s so much to be said about this particular routine. I love every exercise in it. In some weeks, pull ups will be more of a player. Instead of 3 sets to failure, it can be 6 sets to failure and performed before anything else. Supermans were added once I realized how much they improved my surfing. Drag curls are a totally weird way to hit the biceps. Concentration curls make me think of Arnold in “Pumping Iron.” And rope curls have been a go-to when the medial epicondylitis (inner elbow pain) flares up from too much volume.

    1.BB Deadlift 5 x 8-10 reps
    2.Lat Pulldown 4 x 8-12 reps
    3.Single-arm DB Row 4 x 8-12 reps
    4.Pull-up 3 x failure
    5.Supermans 3 x failure

    1.BB Curl 4 x 8-12 reps
    2.BB Drag Curl 3 x 8-12 reps
    3.DB Concentration Curl 3 x 8-12 reps
    4.Rope Cable Curl 4 x 8-12

    Rest 30-45 seconds between sets

    In week 4, begin using the “rest-pause method.” During the final set of each exercise, complete reps to failure, rest 5 seconds, and complete as many more reps as possible.
    In week 5, your final set of Lat Pulldowns for back and final set for Rope Cable Curls for biceps will be a triple drop set. Perform the number of reps, drop 5 pounds, continue to failure, drop 5 pounds, continue to failure again.

    Day Three: Cardio & Abs (Wednesday)

    This is where we take a little break from the weights to allow for some muscular recovery—but it’s an active break. The focus will be to get in some relatively decent cardio and hit a little bit of abs in between.

    This was solely built for two reasons. The first is being able to recover while pushing myself. Second, this routine is centered around my time in the water. I need to work my lungs for bigger surf, and the core work is important for maintaining the ability to surf more powerfully.

    Jog/Run for 30-minutes (steady-state)

    Complete 3-5 rounds (with zero rest) of the following:

    Hip Thrust from the Floor x 8-10 reps
    Ab Wheel Roll Out x 8-10 reps
    Cable Chops x 8-10 reps (each side)
    Side Planks x failure (each side)

    7-10 minute cardio intervals
    30 second sprint/30 walk or light jog

    In week 4 and 5: bump up to 45 minutes of steady-state cardio, and/or another 3-7 minutes of intervals.

    Day Four: Legs & Shoulders (Thursday)

    Back at the weights again. This time it’s legs and shoulders.

    This is a long one, I know. I considered reconfiguring the plan, but wanted to keep it real. This has been a go-to since back-in-the-day. The two types of squats are a nice touch, and the shoulder workout will really get the blood pumped.

    1.Back Squat 3 x 8-10 reps
    2.Front Squat 3 x 8-10 reps
    3.DB Plie Squat 4 x 8-12 reps
    4.DB Step Up 4 x 8-12 reps
    5.Walking Lunge 3 x 8-12 reps
    6.Glute bridge 3 x 10 (+ 2 second hold)

    1.Neutral-grip DB Press 5 x 10-12 reps
    2.DB High Pull 4 x 10-12 reps
    3.Front Cable Raise 3 x 10-12 reps
    4.Side Cable Raise 3 x 10-12 reps
    5.Rear Cable Raise 3 x 10-12 reps
    6.Face Pull 3 x 15 reps

    Rest 30-45 seconds between sets (60-90 seconds between sets of squats, if necessary)

    Day Five: Mixed Bodyweight & Abs (Saturday)

    After four straight days of working out—even though it’s balanced nicely—you’ll take a complete day off, then restart with this mix. The fifth day is solely bodyweight work and abs.

    This routine is a funny one. It can be relatively easy, or sneaky hard. Five-ten rounds can get you. I like it because it’s a good dose of light strength training mixed with cardio and ab-specific work without being entirely too taxing on the body after a long week.

    Complete 5-10 rounds of the following as quickly as possible:

    Push ups x 10 reps
    Pull ups x 10 reps
    Sit ups x 10 reps
    Hip Thrust from the Floor x 10 reps

    The real reason the Redemption plan was created

    When I produced the original version of my Redemption workout plan, I wanted to make it special for the new year. I’m tremendously grateful for the things that I’m fortunate enough to do, but that doesn’t mean everything is and always has been so wonderful. Working out has given me so much more than a stronger and leaner body. It’s been my therapy, a release, and a positive outlet. It’s had the power to transform anger into happiness and anxiety into calm.

    Redemption was my creative attempt at inspiring our followers by telling a little bit of that story, even if they just saw a glimpse.

    We all go through tough times and make mistakes along the way. I continue to make mistakes. I get down on myself. But, it’s about getting the hell back up, brushing yourself off, and doing the best you can to improve. Redemption brings on emotion for me. Never waste opportunity. Don’t waste time. Don’t listen to negative people. Don’t feel sorry for yourself. Whenever I do this workout plan, those powerful feelings come back to the surface. It’s not just another workout plan. It’s got emotion.

    I needed to produce this. I couldn’t just throw it out there with a label. It meant something to me and I’ve always hoped it would mean something to someone else too. Feeling like shit? Feeling like you lost? Feeling not good enough? Can’t get ahead. Work. Life. Body. Mind. Whatever. Use this plan. Let it be the one that brings on emotion to fight on and be as great as you want to be.

  • What a “rest day” really looks like

    What a “rest day” really looks like

    Our bodies need time to recover and rebuild itself to be stronger. Days away from the heavy weights and intense exercise are essential to that process. And getting a good night’s sleep on the regular is a game changer. But there are other ways to enhance the recovery process without simply lounging on the couch for 24-48 hours straight. It’s called active recovery. Below are a some ways you can start doing it too.

    2018 is here. Haven’t picked a workout program to follow yet? Check out the 6-week Unlabeled plan. Or, you could try one of our classics: Redemption: The workout plan.

    Walking/Hiking

    Whether it’s city, suburban, beach, or woods—sometimes I just like to walk and walk and walk. And if I’ve got some place to be, or something to do, and if it’s walkable in a reasonable amount of time, I’m walking. I encourage you to get out there and walk. And you’d be amazed at how much fitness trackers actually push you to do more. You’ve gotta move and keep the blood flowing.

    Surfing/Swimming/Paddling

    I’m a waterman. Have been my entire life. I have the ear exostosis to prove it. (Google it). If I can be in the water I am. Sometimes for several hours at a clip. Imagine just how many calories 4 hours of paddling is. Too cold out? That’s what wetsuits are for. If you don’t like by a beach, or pool, or care to do any paddling—do the walking thing, or get on a bike. This is more lower-impact stuff that allows you to recovery keeping the blood circulating.

    Mini-Circuits

    It’s debatable on whether this is a “workout” or not. But, if I’m around the house (most likely on the computer working) I’m also doing little things like push ups, pull ups, plank variations, squats, and some light stuff with bands. Usually 5-10 reps of each exercises for 3-5 rounds. Casually rest. Maybe it’s 1 minute. Maybe it’s 5. Stuck with an email? Or jammed up on something? Bang out a couple reps of something. (I’ve found this also helps with the creative juices)

    Foam Rolling/Yoga/Stretching

    Watching TV, a few minutes before bed, a few minutes after waking up—those are all prime times for foam rolling, yoga, and stretches. There’s no magic formula or prescription, I just make sure to do 5, 10, or 15 minutes of as much as I can do to loosen up and relax. Far too many people ignore this aspect of training, especially after a regular workout, why not leverage your rest days?

    For a full listing of equipment to keep around the house for working out and active recovery, check out this piece on the at-home fitness essentials and an easy-to-follow workout plan.

    Follow me on Instagram, Facebook, and Twitter.

  • The 6-week Unlabeled workout plan

    The 6-week Unlabeled workout plan

    Over the last several months I got back into an old habit of writing my exact workout for the day on my to-do list. I hadn’t done this is quite a while, in fact, years. Similarly to the piece I wrote on intuitive eating, as you could imagine, my training tends to be intuitive at this point as well. That doesn’t mean I don’t think about what I’m doing, but it has become more of a back-of-the-mind kind of thing. I just do me. But, I still have a “goal” of sorts, I’m aware how I’m structuring the day and week, I’m conscious of the intensity and total amount of work I’m doing, I don’t lose sight of recovery, and I toss in changes at what I feel are the right moments. This intuitive approach works well when you get to that point, but only when you get to that point. And even then you sometimes need a reset, that’s why I’ve enjoyed this period of re-documenting all of my workouts. More importantly, what else I’ve enjoyed about this process has been the fact that it has inspired the idea of sharing more raw versions of my workouts and programs.

    See also: The Redemption workout plan

    If you’re very new to working out, check out our best exercises for men and women to learn proper form. 

    The creation of a new program begins

    Over the last six weeks, you’ve probably noticed the daily posts on HFP’s Instagram, Facebook, and Twitter accounts. Each of those workouts are posted exactly as I had done them. The posts were released Monday through Friday with Saturday and Sunday as recovery/off days. However, I don’t really take full-fledged, do-absolutely-nothing rest/recovery days. Here’s an older blog post of what my rest days actually look like.

    I decided to call this the Unlabeled workout plan (#UnlabeledWorkout). It’s completely raw and totally underproduced. I shot and strung together all of the clips myself at my home gym in the middle of the night.

    The agenda of this 6-week Unlabeled plan

    It’s simple: get in even better shape. It doesn’t need an oversell. It’s just a really good mix for anyone that wants to build muscle, lose fat, and also work in things that could help them with their leisure activities. For me, it was surfing. Majority of it focuses on enhancing the physique, but there are other components such as intervals for cardio, and mobility and yoga for sport and longevity.

    See also: 2 ways to warm-up before a workout

    How the plan’s objectives blend together

    This particular training block of six weeks was from the August and September timeframe (posted in November/December). The hurricane surf season was very active in New Jersey during this period so I was doing a lot of surfing and there are influences of that in the workouts. As mentioned above, there is a bit more mobility work than what you may have seen in other programs. You’ll see things like overhead squats, single-leg dumbbell deadlifts, wheel poses, and plow poses one day, but then the next could be a brutal arms-only bodybuilding workout. There was some cardio intervals mixed in to keep my lungs fresh, but you’ll never see extended amounts of long-duration, low-intensity cardio because if I’m surfing, that means several hours of paddling which will do the trick. And if I’m not surfing, I’m on my bike.

    Also, in the earlier parts of the six weeks, you’ll notice back squats and front squats are almost nonexistent, this is because during this particular timeframe my left knee joint had gotten a little cranky. Here’s my post on the moves I used to tame that. (Hint: it focuses on strengthening the posterior chain. Basically the glutes and hamstrings.)

    *Note: there was one week where I did not post from the gym, but posted from the trails instead. You can check out the full 5-day trail mix workout plan here, however, this is not a part of the six week plan, but it could certainly supplement it.

    If you’re looking for a long-term program to follow for long-term gains, download The Size, Strength, and Shred Cycle.

    WEEK 1 DAY 1 – Core/Abs

    1.Plank Cable Row
    2.Cable Chop
    3.Hanging Knee Raise
    4.Dip Bar Tuck
    5.Bird Dog Row
    6.Incline Sit-up
    7.TRX Plank/Fall Out

    Complete 10-12 reps of each exercises for 3-5 sets. Rest 30-60 seconds between sets.

    WEEK 1 DAY 2 – Back

    1.Pulldown
    2.Seated Cable Row
    3.Cable Bent-over Row
    4.Heavy T-Bar Row 5×6-8
    5.Pull-up 5xAMAP

    Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.

    WEEK 1 DAY 3 – Chest

    1.Cable Flye
    2.DB Eccentric Bench Press
    3A.Incline DB Press
    3B.Incline DB Flye
    4.Dip 5xAMAP
    5.Push-up 5xAMAP
    6.Plate Press-out

    Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.

    WEEK 1 DAY 4 – Legs

    1.PVC Overhead Squat 5×6-8
    2.Single-leg DB Deadlift
    3.Stiff-leg DB Deadlift
    4.Short Reverse Lunge
    5.TRX-assisted Pistols 5×6-8

    Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.

    WEEK 1 DAY 5 – Arms & Abs

    1A. Preacher Curl
    1B. Tate Press
    2A. Rope Curl
    2B. Close-grip Pushdown
    3A. Lying Cable Curl
    3B. Single-arm Pushdown
    4A. Bench Curl Up
    4B. Dip Wiper

    Complete 10-12 reps of each exercises for 3-5 sets. Rest 30-60 seconds between supersets.

    WEEK 2 DAY 1 – Core/Abs/Legs

    1.Bird Dog Row
    2.Reverse Crunch 3xAMAP
    3A.DB Front Squat
    3B.DB Tip-Toe Squat x15-20
    4.Weighted Squat Hop
    5.Smith Machine Sit-up
    6.Cable Chop
    7.Hanging Knee Raise

    Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets

    WEEK 2 DAY 2 – Shoulders

    1.Heavy Partial Rep Side Raises 3×6
    2.Neutral-grip DB Press
    3.Cable Pull-apart
    4.Cable Side Lateral Raise
    5.Thumbs-up Slow DB Front Raise
    6.Slow DB Side Lateral Raise

    Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets

    WEEK 2 DAY 3 – Core+Cardio

    1A.Plank row x5
    1B.Push up x5
    Complete as many rounds as possible in 10 or 15 minutes.

    2A.Russian twist x 20sec
    2B.Mountain climber x 20sec
    2C.Plank shoulder tap x 20sec
    Rest 30-60 seconds. Repeat x 5

    3.Stability ball push up 5xAMAP

    WEEK 2 DAY 4 – Back/Legs/Abs

    1.BB Bent-over Row
    2.Shrug
    3.BB Squat
    4.Bench Curl Up
    5.Single-leg DB Deadlift
    6.Single-leg Bent-over Static Holds

    Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets

    WEEK 2 DAY 5 – Chest/Arms

    1.Eccentric High Cable Flye
    2.Low Cable Flye
    3.Push-up 5xAMAP
    4.Cable Rope Curl
    5.Cable Rope Pushdown

    Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets

    WEEK 3 DAY 1 – Back/Legs

    1.High-volume Cable Row 5×20
    2.High-volume Pulldown 5×20
    3.BB Stiff-leg Deadlift 3×6
    4.DB Stiff-leg Deadlift
    5.DB Sumo Squat
    6.Pull Up 5xAMAP
    7.DB Bent-over Row

    Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets

    WEEK 3 DAY 2 – Chest

    1.Pronated-grip DB Flye on Slight Incline
    2.Incline DB Press
    3A.Floor Press 5×10-12
    3B.Push Up 5xAMAP
    4.DB Flye + Close-grip Press Combo 5×8-10

    Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets

    WEEK 3 DAY 3 – Legs/Abs

    1.Stiff-leg DB Deadlift
    2A.Weighted Crunch
    2B.Controlled Hanging Leg Raise
    2C.Plank Shoulder Tap 5xAMAP
    3.DB Front Squat
    4.Bench Curl Up
    5.Plank swing 5xAMAP
    6.DB Sumo Squat

    Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets and supersets

    WEEK 3 DAY 4 – Shoulder+Light Arms

    1.Single-arm Cable Side Lateral Raise
    2.Cable Front Raise
    3.Cable Pullapart
    4A.DB Overhead Press
    4B.DB Curl
    5A.Heavy DB Partial Rep Side Raises 5×5
    5B.Light DB Side Raise 5×20
    6A.Light DB Overhead Speed Press 5×20
    6B.Single-arm Cable Pushdown
    7.DB Rear Delt Flye

    Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets and supersets.

    WEEK 3 DAY 5 – Arms

    1A.Close-grip Cable Pushdown 5×10
    1B.Cable Rope Curl 5×10
    2A.DB Open-Palm Curl 3×10-12
    2B.Slight-Incline DB Skullcrusher 3×10-12
    3A.Heavy BB Curl 4×8
    3B.Light DB Speed Hammer Curl 4×20
    4A.Smith Machine Tricep Floor Press 4×8
    4B.Incline Tricep Push-Up 3xAMAP

    Rest 30-60 seconds between supersets

    WEEK 4 DAY 1 – Chest/Back (1)

    1.1 ½ Cable Flye
    2.Alternating DB Bench Press
    3.Push Up 5xAMAP
    4.Heavy Close-grip Pulldown
    5.Single-arm Landmine Row
    6.Pull Up 5xAMAP

    Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.

    WEEK 4 DAY 2 – Abs/Light Legs/Mobility

    1A.Plank swing 5xAMAP
    1B.Dip bar knee drives 5xAMAP
    1C.Dip bar leg raise 5xAMAP
    2.DB Box Squat 5×12-15
    3.1 ½ DB Squat
    4.Bodyweight squat 5×25
    5.Low lunge 5x30sec
    6.Plow pose 5x30sec
    7.Modified cobra pose 5x30sec

    Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.

    WEEK 4 DAY 3 – Shoulders/Arms

    1.Landmine Press
    2.Face Pull x12-15
    3.Front Rope Raise
    4.Single-arm Straight Bar Press
    5.Side-to-Front DB Raise x15-20
    6A.Single-arm Straight Bar Curl
    6B.Heavy BB Lying Extension
    7A.Incline DB Curl
    7B.DB Tricep Kickback

    Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.

    WEEK 4 DAY 4 – Abs/Metabolic Bursts

    1A.Alternating One-hand Plank
    1B.Saw Plank
    1C.Shoulder Tap Plank
    1D.Squat Thrust x30sec
    Complete 3-5 rounds

    2A.Incline Sit-up circles
    2B.Hollow hold
    2C.Squat Thrust x 30sec
    Complete 3-5 rounds

    3A.Plank cable row
    3B.Squat Thrust x 30sec
    Complete 3-5 rounds

    WEEK 4 DAY 5 – Chest/Back (2)

    1A.Alternating DB Bench Press
    1B.Alternating DB Row
    2A.DB Flye
    2B.DB Reverse Flye
    3A.Plank Dumbbell Row
    3B.DB Push Up
    4A.Triple Drop Bench Press
    4B.Triple Drop Pulldown

    Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets/supersets.

    WEEK 5 DAY 1 – Arms/Abs

    1A.BB curl
    1B.BB lying extension
    1C. BB roll out
    2A.Rope pushdown
    2B.Rope curl
    2C.Serratus pulldown
    3A.DB preacher curl
    3B.DB kickback
    3C.Bench curl up
    4A.Plank row x30sec
    4B.Mountain climber x30sec
    4C. Stability push up xAMAP

    10-12 reps each exercise unless noted. Complete 4-6 rounds of each triset with as little rest as possible.

    WEEK 5 DAY 2 – Legs/Mobility

    1.PVC OH Squat
    2.Single-leg DB DL
    3.BB squat
    4.Stiff-leg DL
    5.Scorpion
    6.Deep squat hold 3x30s
    7.Superman
    8.Wheel 4x30s

    10-12 reps each exercise for 3-5 sets unless noted. Rest 30-60 seconds between sets.

    WEEK 5 DAY 3 – Shoulders/Abs

    1.DB Arnold press
    2.Plank swing
    3.Weighted dip bar tuck
    4A.DB Thumbs-up front raise
    4B.DB Rear delt flye
    5.Serratus pulldown
    6.Plank cable row
    7.DB static side raises

    10-12 reps each exercise for 3-5 sets. Rest 30-60 seconds between sets/supersets.

    WEEK 5 DAY 4 – Legs/Mobility

    1.DB front squat
    2.DB sumo DL
    3.DB stiff-leg DL
    4.Short reverse lunge
    5.BW squat 5×25
    6.Child’s pose 3×30
    7.Forward bend 3×30

    10-12 reps each exercise for 3-5 sets unless noted. Rest 30-60 seconds between sets.

    WEEK 5 DAY 5 – Chest/Back

    1A.DB bench press
    1B.DB flye
    2A.DB bent-over row
    2B.Stiff-arm pulldown
    3A.Floor press
    3B.Push up
    4A.Pull up
    4B.Cable row

    10-12 reps each exercise for 3-5 sets unless noted. Rest 30-60 seconds between supersets.

    WEEK 6 DAY 1 – Full Body (1)

    1.Back squat
    2.BB bench press
    3.Heavy close-grip pulldown
    4.DB clean+press
    5.Weighted crunch

    Choice is yours:
    Straight sets (5 each) for 6-8 reps w. 90s rest. Or combined exercises 1-4 for 10-12 reps as a circuit for 5+ rounds w. minimal rest

    WEEK 6 DAY 2 – Active Reco/Mobi

    1.Mtn climber 30s
    2.Push up xAMAP
    3.Reverse crunch x30s
    4.Seated rotations x30s
    5.Wheel x30s
    6.Plow x30s

    Complete 5-7 rounds. Rest as needed.

    WEEK 6 DAY 3 – Full Body (2)

    1.Deadlift
    2.BB bench press
    3.T-bar row
    4.DB high pull
    5.Weighted dip tuck

    Choice is yours:
    Straight sets (5 each) for 6-8 reps w. 90s rest. Or combined exercises 1-4 for 10-12 reps as a circuit for 5+ rounds w. minimal rest

    WEEK 6 DAY 4 – Active Reco/Mobi

    1A. Superman x30s
    1B. Forward reach x30s
    Complete 5 rounds. Minimal rest

    2.Overhead PVC squat 3×10

    3A. Squat thrust x30s
    3B. Push up x30s
    Complete 10 rounds. Minimal rest

    WEEK 6 DAY 5 – Full Body (3)

    1.Front squat
    2.DB bench press
    3.Bent-over dumbbell row
    4.Arnold press
    5.Bird dog row

    Choice is yours:
    Straight sets (5 each) for 6-8 reps w. 90s rest. Or combined exercises 1-4 for 10-12 reps as a circuit for 5+ rounds w. minimal rest

  • 3 inspiring weight loss stories from men that lost over 100 pounds

    3 inspiring weight loss stories from men that lost over 100 pounds

    Transforming the human body is far from easy. It takes hard work, commitment, and strong willpower. These are three men we got to meet over the last year to discuss their ups and downs. Their stories are proof that anything is possible.

    #2. Lionell Dixon, 150 pound weight loss

    Lionell Dixon (@LonnieFresh84) didn’t have it easy growing up. He was constantly stressed out and ate to tame it. At one point he was even sneaking food from buffet tables and putting it in his pockets for later. The eating habit was simply out of control for him. His tipping point finally came while he was on vacation in South Beach with a group of friend. He didn’t feel comfortable or like he fit in. After a final food binge that last two weeks, he decided it was time to hit the gym and make a change.

    He began with hardcore cardio. His thought process was that if he burned the maximum amount of calories, the faster he would lose weight. He then added resistance training on top of it to put on the muscle. Coupling all of that training with a reduced carb diet and in the first three months he had lost 70 pounds. 

    But, it wasn’t over for him at the point. He fell off the wagon, lost focus, and gained all the weight back. He then had to dig deep once more, restart the process and get back on track for a part two of the transformation. Finally, he lost a total of 150 pounds. 

    He’s now a motivational speaker, trainer, and author.

    Want to know more on how he did it? Give him a follow on Instgram @lonniefresh84

    #2. Sterling Duncan, 130 pound weight loss

    Sterling Duncan (@ProgressNotPerfection1012) was thin, athletic, and played quarterback. After a career-ending knee injury in college he came back home, started working, and slowly let the pounds pile on. Depression was the underlying cause of his downward spiral. The fact that he couldn’t play sports anymore killed him on the inside and he turned to food for comfort. After a few years of continuously gaining weight, his wife desperately urged him to see a doctor. He ended up weighing in at 319. (And he only thought he was 240). This was the tipping point for him.

    His first order of business was to get his diet in line. He started eating six times per day and relied on lean proteins such as chicken, turkey, and eggs. For quality carbs he stuck to brown rice, sweet potatoes, and sometimes oatmeal.

    Next came the training. He was embarrassed to start in the gym right away so he used Shaun T’s “Insanity” programs to get it in a home. [Read also: How I got over my fear of the gym] He’d do them over and over again until he got to a comfortable place with himself. Then, he got into the gym and started with more traditional bodybuilding styled programming. After a lot of hard work and dedication, he lost a total of 130 pounds. 

    He now trains six days per week and participates in physique competitions.

    Want to know more on how he did it? Give him a follow on Instgram @progressnotperfection1012

    #3. Daniel Ramos, 100 pound weight loss

    Daniel Ramos (@Mr.DanielRamos) started out being underweight. He was 120 pounds at age 16 but began working out and starting to eat more. The problem was: he was eating all of the wrong stuff. He first noticed the changes when his cloths stopping fitting and he was constantly out buying new shirts. Then his stomach started hitting the steering wheel. Finally, a few friends had mentioned to him that he was breathing heavily (and he didn’t even notice).

    Things took a turn for the better once he started paying closer attention to his diet and began eating more protein, more fat, but less carbohydrates. He even saw some success with training in a fasted-state. And as for the gym, he began integrating calisthenics into his routines and started to use lighter weight to failure or exhaustion rather than simply going heavy. After six months of spending 5-6 days in the gym with a carb reduced diet, he lost a total of 100 pounds. 

    Daniel is now pursuing a career in acting.

    Want to know more on how he did it? Give him a follow on Instagram @Mr.DanielRamos

    Five key pieces to your own transformation

    Invest in the future

    Chasing quick fixes and gimmicks don’t last, more importantly, they can be unsafe. Accept the fact that you need to be in this long-term. What it takes is a finely tuned well-rounded diet and an aggressive resistance+cardio training plan.

    Build on small wins

    While this is a long-term game, you’re going to make lots of short-term progress too. Use that as motivation to keep going hard every day. Speaking of motivation, check out this piece on how to always have your best possible workout. Stuck in a plateau? Try these 7 euphoric training technique for skin-tearing pumps.

    Learn and connect with your body

    Don’t just follow a healthy diet and a tough workout plan. Take the time to learn about protein, carbs, fats and how they react in your body. Check out this piece on intuitive eating for lean muscle. It’s not easy, but you can get there.

    Use your support system

    If you’ve got a bunch of negativity or people around you that will bring you down—cut them. Having a solid group of people in your corner rooting for you to succeed makes a huge difference. Find like minds.

    Persevere

    It won’t always be easy. There’s days you’ll feel tired, you’ll be tempted to eat junk, and you’ll hit plateaus. You might even completely fall off the wagon, but the important thing is to always get back up. Alway keep moving forward. Never, ever quit.

  • The 3-day accelerated strength building plan for workout partners

    The 3-day accelerated strength building plan for workout partners

    For some of us, walking into a workout with the confidence that we’re going to give it our all comes naturally. And quite honestly—going solo is preferred. Who needs those distractions between sets, right? You know what we’re talking about—where those rest periods that were slated to be 30 seconds turn into 3:30.

    On the other hand—some of us like to work off someone else’s energy, or have our intensity or commitment challenged.

    Eric and Ryan Johnson, aka @SonsofStrength on Instagram are brothers—and training partners—that thrive off rivalry in the gym. The following program is a 3-day plan that was designed for training partners—or rivals—depending on how you look at it. And 3 days is the perfect amount of time together—no matter how much you love and or hate each other.

    Make sure you’re following HFP on Instagram, Facebook, and Twitter. Also give a follow to Eric and Ryan @SonsofStrength

    DAY ONE: Chest, Back & Arms

    Warm-up
    Partner Med Ball Chest Pass 2 x 10
    Band Pull Apart 2 x 15

    A1: DB Flat Press 9/7/5+ (71% 75% 79%)
    A2: 1 Arm DB Row 3 x 10

    B1: Barbell Incline Press (Japanese Drop Set) 2 x (5,5,5,5)
    B2: Landmine Row (Japanese Drop Set) 2 x (5,5,5,5)

    C1: Partner Resisted DB Fly 3 x12
    D1: Skullcrushers 4×8-10
    D2: Seated DB Incline Curl 4×10-12

    DAY TWO: Legs & Abs

    Warm-up
    Squat Jump 3 x 5
    Spiderman Lunge with Rotation 3 x 3 each side

    A1: Front Squat 9/7/5+ (71% 75% 79%)

    B1: Sumo Deadlift (Japanese Drop Set) 2 x (5,5,5,5)

    C1: DB Romanian Deadlift 3 x 12
    C2: DB Reverse Lunge 3 x 8 each

    D1. Ball Leg Curls w/ Band 3 x 15

    E1: AB Wheel Rollout 3 x 10-20
    E2: Reactive Band Punch Out 3 x 20s each

    DAY THREE: Back, Shoulders & Arms

    Warm-up
    Partner Med Ball Side Toss 2×5 each
    Bear Crawl 2×20 yards

    A1: Neutral Grip Pull Up Ladder 2×1-Max

    B1: Arm DB Shoulder Press 9/7/5+ (71% 75% 79%)
    B2: Wide Grip Lat Pulldown 3 x 10

    C1: BB Military Press (Japanese Drop Set) 2 x (5,5,5,5)
    C2: Seated Row (Japanese Drop Set) 2 x (5,5,5,5)

    D1: DB Lateral Raise 3 x 10-12
    D2: Meadows Rear Delt Swings 3 x 25,20,15

    E1: Overhead Tricep Extension 2 x 20-25
    E2: Cable Curl 2 x 20-25

  • The 5-day trail mix workout plan

    The 5-day trail mix workout plan

    Growing up, I was always on the trails or deep in the woods exploring. Fitness, exercise, and workout plans weren’t even a thought in my mind yet. It didn’t matter if it was a huge parcel of land or just a small plot in the neighborhood. The season and weather didn’t matter either—it was calming and exciting at the same time. But, there is something particularly special about those quiet, cold fall and winter days. I can smell the grass, leaves, and dirt just thinking about it.

    I never really put any thought into why I enjoyed it so much other than it’s what kids do: explore and let the imagination run wild. Decades later, the feeling of excitement and adventure immediately returns the minute I step away from everything and venture into the woods. I get creatively inspired and my imagination breaks free again. Nature is the supplement we all need to start taking a whole lot more of.

    How this workout plan works

    Big lifters: this adds adventure and an endurance component into your routine.
    Weekend wanderer: the supersets and circuits will level up those long walks.
    Endurance elites: the strength training components will make your body unstoppable.
    Newbies: you’ve got nothing to lose and everything to gain.

    For general strength, endurance, and fat loss, follow this plan in order on five consecutive days. Rest two days and repeat again for another 2-3 weeks. If you’re following another plan such as something like: Redemption, Reconstruction, Foundation, or Timeless, then you can add a couple of these workouts as your body physically allows.

    This is the trail mix workout plan. Pick your mix.

    #1 – The Salty & Sweaty Everything Mix 


    1. Incline Push-up
    2. Single-leg Decline Push-up
    3. Dip + Tuck
    4. Dip Bar Leg Raise
    5. Pull-up
    6. Neutral-grip Chin-up (or Chin-up)
    7. Controlled Hanging Leg Lift
    8. Decline Leg Lift + Pop

    Complete 3-5 sets of as many reps of each exercise as possible. Rest as needed, but as little as possible. Run/jog 2-3 miles before, after, or in between the exercises.

    #2 – The Sweaty & Salty Two-Move Mix 


    1A. Push-up
    1B. Pull-up

    2A. Spiderman Push-up
    2B. Off-set Pull-up

    3A. Mini-plyo Push up
    3B. Eccentric Chin-up

    Complete 3-5 rounds of each superset. Do as many reps of each exercise as possible. Rest as needed, but as little as possible. Run/jog 2-3 miles before or after the circuit.

    #3 – The Sweaty & Salty Metabolic Mix 


    1A. Jumping Jack
    1B. Mountain Climber

    2A. Jump Squat
    2B. Squat Thrust

    3A. High Knee
    3B. Single-arm, Single-leg Plank

    Perform each exercise for 30 seconds. Complete 3-5 rounds of each superset. Rest as needed, but as little as possible. Finish the workout with 5-10 “all-out” sprints. Rest 60 seconds between sprints.

    #4 – The Sweaty & Salty Upper Body Climber’s Mix


    1A. Single-arm Dead Hang
    1B. Plank Toe Touch

    2A. Knees-up Pull-up
    2B. Plank Knee Tuck

    3A. Static Pull-up
    3B. Push-up

    *4. Muscle-up

    Complete 3-5 supersets per A/B grouping. Rest as needed, but as little as possible. Perform as many reps as possible of all exercises.Run/jog 2-3 miles before, after, or in between the exercises. * Perform 3 sets of muscle ups, based on abilities.

    #5 – The Sweaty & Salty Lower Body Hiker’s Mix


    1.Broad Jump
    2. Squat Thrust
    3. Star Jump
    4. Bodyweight Squat

    Perform each exercise for 20-30 seconds each. Complete 3,5,7, or 10 rounds . Rest as needed, but as little as possible. Run/jog 2-3 miles before, after, or in between the exercises.

  • 10 workout challenges to force you beyond your mental limits

    10 workout challenges to force you beyond your mental limits

    We are firm believers in following every single little detail of a workout program and it’s diet plan. When you deviate from the specifics, it can be a slippery slope—especially for beginners. And before you know it, the program you started is something else completely, but that’s a whole other discussion.

    What we got you interested in is that headline. Here’s what we got:

    Following a program for 4-8 weeks, then another for 6-12 weeks or whatever it calls for can get stale… boring. One perfect way to change things up and boost your motivation is to take on some type of fitness challenge. The following five workouts were programmed by Wyatt Krueger, owner of CrossFit Amherst and a long-time contributor to HumanFitProject.

    So, take a break from your regular programming and try one (or all) of these challenges.

    Record your results, then go back in a few weeks or a month and see how you’ve improved.

    Would you like customized programming for your individual needs, check out our exclusive new service at DigitalFitnessAdvisor.com

    # 1: The 20-10 Challenge


    Complete all exercises as one circuit. Rest 30 seconds in between circuits. Complete for a total of 5 rounds.

    20 Squats
    10 Renegade Row Push Ups
    20 Front Squats
    10 Renegade Row Push Ups
    20 Front Raises
    10 Renegade Row Push Ups
    20 Forward Lunges
    10 Renegade Row Push Ups
    20 Reverse Lunges
    10 Renegade Row Push Ups

    # 2: The Dumbbell Complex Challenge


    Without putting the dumbbell down—complete the following exercises as a circuit. Rest 30 seconds between sets. Attempt to increase the weight with each set. Complete 3 total sets.

    10 Dumbbell Squats
    10 Dumbbell Squat Cleans
    10 Dumbbell Thrusters
    10 Dumbbell Shoulder Presses

    # 3: The Descending Rep Challenge


    Rep scheme is descending, and allows for great strength work as well as some conditioning. Each movement is performed for 10 reps. Once all are completed you then perform each movement with 9 reps, and so on down to 1 rep of each movement.

    10-9-8-7-6-5-4-3-2-1

    Bench Press
    Deadlift
    Dips
    Pull Ups

    # 4: The 500-Rep Challenge


    Move through this circuit one time at 50 reps per movement.

    1-50 Push Ups
    2-50 Air Squat Jumps
    3-50 Inverted Barbell Pull Ups
    4-50 Neutral Grip Dumbbell Shoulder Press
    5-50 Dumbbell Front Squat
    6-50 Russian Twists
    7-50 Renegade Rows
    8-50 V-Ups
    9-50 Bench Hops
    10-50 Mountain Climbers

    # 5: The Bear Complex Challenge


    You will complete four sets. Increase weight each set: Perform all 5 movements in succession, 2:00 rest between sets:

    5 Hang Cleans
    5 Reverse Front Rack Lunges (5 each side)
    5 Push Press
    10 Back Squat
    10 Sumo Deadlift High Pull

    #6: The 1-Minute Challenge


    At the start of every minute, complete the following exercises as quickly as possible. Rest for the remainder of that minute and begin again at the start of the next minute. Continue for a total of 10 minutes.

    5 Barbell Thrusters
    5 Burpees

    #7. The Giant Set Challenge


    Complete each exercise with :10 rest between movements and 1-2 minutes rest between sets. Complete a total of 5 sets.

    5 Deadlift
    5 Bent Over Barbell Row
    5 Chin Ups
    5 Reverse Dumbbell Flys

    #8. The Kettlebell OLY Challenge


    Complete five rounds.

    KB Snatch
    Complete as many as possible in 45 seconds.
    Rest 15 seconds

    KB Clean
    Complete as many as possible in 45 seconds.
    Rest 15 seconds.

    #9. The Core Crushing Challenge


    Complete five rounds of the following exercises. Rest 2 minutes rest between rounds.

    20 Reverse Crunches
    20 Barbell Roll Outs
    20 Hanging Windshield Wipers
    20 Lying Med Ball Pass

    #10. The Dumbbell HIIT Challenge


    Complete for five rounds with 3 minutes rest between rounds.

    :40 Mountain Climbers
    20 Alternating Dumbbell Curls
    :40 Squat Thrusts
    20 Dumbbell Floor Press
    :40 Reverse Lunges
    20 Shoulder Press
    :40 Hollow Hold Flutter Kicks
    20 Bent Over Dumbbell Rows

  • 6 moves I used to tame a cranky knee joint in 6 weeks

    6 moves I used to tame a cranky knee joint in 6 weeks

    As like many of you, I’m a very active person, and when you’re active, it’s inevitable to get some bumps, bruises, tweaks, twists, pops, and cracks. That’s why it’s so important to build a body that’s both strong and agile. But, sometimes that’s not even enough and you end up needing to recover, rebuild, and move forward again.

    See also: my recovery from shoulder surgery

    Around April or May of this spring, I bolted down the beach as fast as I could. (I didn’t warm up. The waves were pumping.) As I got down to the water line my foot landed funny in a small h0le in the wet sand and my left knee gave out. I had some pain for a minute or two, then it subsided and I went on with my session. The next day I was fine too, but had some minor discomfort walking down stairs. Over time the injury didn’t seem to get better, but it didn’t seem to get worse either. Sometimes it felt fine, other times it didn’t. Then, instead of it being bothersome going down stairs, it became bothersome going up stairs. It was more of an annoyance than anything else, but finally, after a couple more weeks, it went away on it’s own. I was relieved.

    Then, late this summer, out of the blue, my knee started to bother me again. I never did anything to irritate it, but I started having trouble with stairs again. One week it was going up the stairs, then next week it was going down the stairs. Then, it started hurting when I squat. (which never was a problem before). I decided to get it checked out. It was never swollen, I could fully extend it, walking and running on flat ground was no problem, and an MRI showed no structure damage. What the heck? Was it patellar tendonitis? Was it bursitis? Maybe it’s the IT band? No one seemed to be 100% sure.

    Regardless of the confusion there was one I was sure about: the knee is annoyingly complex. But, there was something else I was sure about: the importance of training the posterior chain, aka the backside of the body.

    Here’s what I was thinking

    If I shift my training a bit to target my glutes and hamstrings more, things will improve. Sure enough, they did.

    Here’s exactly what I did and why

    I trained legs twice per week with a heavy focus on engaging the glutes and hamstrings as much as possible. I avoided traditional front and back squats and switched out forward lunges for short stride reverse lunges. For 2 weeks, I trained with light weight and high reps (10,12, 15 or so), then for 4 weeks I trained with heavier weight and lower reps (6,8,10 or so). Below are the six main moves I did.

    Overhead squats with PVC

    I liked these to warm-up my entire body. Holding the PVC tube overhead and dropping into a squat really feels like it expands the ribcage and opens everything up.

    Monster walk

    I like these to get those glutes fired up. The way I do them are a bit modified from what you might have seen out there, but I can certainly feel the glutes working.

    Calve raises

    I think these are overlooked. Everything is all connected down there. I hadn’t done calf-specific work in years. I decided to strengthen them up.

    Single-leg Dumbbell Deadlift

    I love these because it uncovered imbalances. These were a little uncomfortable at first, but I improved from the first couple reps onward. Balancing out imbalances sounds like a good idea, right?

    Stiff-leg Dumbbell Deadlift

    I love these because I could really hammer the hamstrings.

    Glute-focused Dumbbell Sumo Deadlift

    Instead of doing a traditional sumo deadlift and working the quads in there, I kick my butt back a bit and really focus on the glutes and hams for the movement. It’s just another variation to get them to work.

    What I’ve learned the most

    I’ve had (and still have) some muscular imbalances that I need to stay on top of. These exercises and this training tweak really improved things for me.

    I forgot to engage my glutes and hamstrings a lot of the time. These exercises really woke them up from their slumber. I’m now much more consciously aware of it.