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Workout #1.

Why type of training is best? It usually doesn’t matter. Just do something. Everyday.

There is no secret formula or complicated algorithm to improving your physical health.

Train hard. Regularly.

If you want to get stronger then lift progressively heavier weight.

If you want to be more flexible then stretch. Daily.

Want better cardio? Sprint. Row. Cycle.

Find a purpose for training. I workout to be better at jiujitsu. I train jiujitsu to protect my wife and future children from home invasion at 3am in the morning. I look after my body so I can run and play sports with my future children.

Training to look aesthetically better is usually a weak motivator. The stronger your motivation, the more consistent your training will inevitably be.

Experiment and do what works for you. This is what works for me:

The workout is always push, pull or legs. They all follow the same structure:

1. Compound lift - (Pick one: Squat, Deadlift, Bench Press, Overhead Press). Heavy. 1-6 reps. 3 times over.

2. Supplementary lift - (Pick one: Pull-ups, rows, dips, Pistols).

Moderate weight. 8-10 reps. 3-4 times over.

3. Circuit - functional movements. Explosive and dynamic - think

polar opposite to sitting at a desk all day. (Pick 4-5: tyre flips, kettlebells, explosive jumps, sled push, burpees, jump-rope, Turkish get-ups. The list goes on.) Repeat circuit 3 times


4. Core - Pick 4 exercises, circuit style. Repeat 2-3 times over.

This should be completed inside 60 minutes. You are at the gym to train. Put you phone on airplane mode. No chatting with minimal rest.

Example Workout:


Deadlift: 5, 5, 3, 1 reps

Pull-ups: 4 sets of maximum reps

Circuit: 20 x Tyre Flips; 20 Heavy Cable Rows; 20 Kettlebell

swings; 20 x Aussie Rows. Repeat 3 times.

Core: Turkish get-up w/Kettlebell x 6 each side; Russian twist x

50; Feet to bar x 10; Plank x 2 minutes

Cardio: Sprints.

I have been working out almost everyday for 16 years. Find what

works for you. Pace yourself. Build up slowly.

Whatever you do. Work hard. Be consistent.


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