Ultimate HIIT Workout for People Who Get Bored Easily - Fat Burning HIIT Cardio Workout

Hey guys it's Kelli from Fitnessblender.Com and today I have a HIIT workout for you for people who get bored easily so
we're going to be doing a different exercise for every single interval so
this should fly right by things could get interesting here I've included your warmup let's go ahead
and get started alright so for our cardio warm up we're
going to be doing 25 seconds of each of these exercises we're starting off nice
and light just jogging in place so get your feet moving so I'm not exactly sure how this is
gonna go i haven't practiced this routine but we're going to be doing like
I said a different exercise for every single HIIT interval so, it could be fun, if you could ever call hit fun - we'll see
how this goes so next up we're going to be doing a
high knee march, so pulling up each knee one at a time - get your arms in there too -  and pull up as you up as high as you can you won't need any equipment for this, so you can technically do this anywhere all right five seconds & I'm going to
switch to a Buttkicker row so right here nice and slow still
pulling your arms back and bring that foot up to kick yourself in the butt so we're warming up our arms our upper
back and the front of the thighs five seconds & I'm going to switch to two
front kicks so alternating out in front here one then the other bring your arms into
it if you like it's definitely a total body routine, hitting all of the muscle groups at some way or another here except for doing an overhead stretch plus a toe touch so; windmill your arms up, stretch, and
then come down. Keep your back flat so you get a good stretch through your
lower back and the back your thighs come back up up next we're gonna be doing a walk down so walking your hands up one at a time
until you're full plank. Walk yourself back up. So this is good for warming up
your arms and again you're legs and the backs of your thighs okay next up we have reverse lunges.

Coming up nice
and tall, back behind yourself drop down right between those two feet squeeze your glutes pull your cord next up, side lunges. So coming here you can go down to one
foot in the center so keep that leg that you're leaning away from straight this is gonna be tough, it's hot in here
today not a good sign when you're sweating pretty good during the warm up! We're going to pick up the pace a little
bit here the next we're going to do butt kickers fast this time so nice and light on your feet. Move as
quickly as you can especially once you get warmed up, start pressing for speed. Five seconds switch to squats, which we're going to be doing a lot of today so you want your feet about
shoulder-width apart and you're sinking down, sticking your butt out behind
you so that the majority of your weight is in your heels and keep your back flat,
your eyes up at the wall in front of you squeeze on the way up keep your core nice and tight to protect
your back.

Next up is a curtsy lunge so back and behind yourself, up in the
center. I highly recommend music during this routine turn on something
that motivates you, get ready to work. Next up, our last warm-up interval is
jumping jacks. Nice and light on your feet, make sure you're getting a full range of
motion and then pick up the speed once you get comfortable five seconds left alright so that is our warm-up, we'll be
right back! We're going to be doing 20 seconds on, 10 seconds rest for all of these different
exercises and we're starting off with high knees so here we go take a good deep breath
start it up Get your knees nice & high, try to land nice and soft, and move as quickly as you can That's halfway! My ponytail is already bailing on me in the first 10 seconds!   Three two and one alright so this is an
active rest so keep your feet moving, to at least a boxer shuffle next up we're doing mountain climbers so
get ready here we go again as fast you can.

Try to pull in your core Halfway right there hey relax - ok so next up we're doing a
ski squat to a sumo squat the good thing about all these is at
least they're only 20 seconds, right? Here we go so narrow out too wide and back. Again,
landing nice and soft here, and going down only as far as you can control but
push-up hard five seconds. - Alright, those are done. Next we're gonna be doing lateral jumps.
Five seconds rest.

Here we go jump as far as you can to each side. 10
Seconds left 5 4 3 2 & 1 all right next up, Burpees, because what
is a HIIT workout without Burpees? I'm sorry it's a must :) here we go; down, jump up as hard as you
can halfway already. Alright so next up we're doing split jumps.  Five seconds, take a deep breath 2, 1 -  here we go ten seconds Alright, next up we're doing sidestep jumps.

These are fun. Starting in 321 -  come down to a squat
move to the side and explode upwards. Go down as low as you can control hold it there, step & jump. 3 Seconds left all right relax.

Next up we have a
spider-man push up So get down...Here we go you're stepping up by that foot and then
do a push-up motion good for range motion and its' a total body exercise make sure you're breathing. Next up we're doing a single leg jackknife here we go five seconds left ok next we're doing broad jumps, so jumping in one direction as hard as we can & then back the other here we go - wind up and jump as far as
you can, turn and go again. Make sure you're turning in a different direction each time. About five seconds left alright rest Next up we have a jumping lunge, 5 seconds of rest left.

Here we go; so down, pop up so the other way; you can also split it in
half come to the center and then go down. Next: "round of applause" here the exercise -  we're not going to applaud until it's over. Down, clap your feet, then come up & clap your hands.   Ok fast feet are next.

We're going to sink into a squat & move our feet as fast as we can.   Here we go sit down, & get those feet moving Keep going! Oh my gosh! Okay, next up is up and out
jacks. Here we go so out, and then in front Pick up the pace as you get more
comfortable ten seconds. 3,2,1 And relax.

Next, to
star jumps! If you get too tired right here - if you feel a little too winded to do it safely, make modifications all right interval before we take a quick break Whew! Now: 2 knees plus a switchfoot   okay we're going to take a quick water
break don't stop moving, we'll be right back in
just a second so we're starting back into this with
getups, so we're going to be doing a crunch then going up to touch our toes. So start
out flat on your back, again we're doing 20 seconds on, 10 seconds rest - hope
you're still with me!   Here we go; come up, tap your toes,
stretch back out and go for that other toe as quickly as you can     Next up we're doing plank
jacks. So flip over and you're going to be doing a plank of your choice -
you can go nice & low or come up for a tall plank. We'll be hopping our feet together & apart as fast as you can.

Try to get your body in
a straight line. Next up we're doing power skips,
alternating back and forth jumping up as hard as you can two, one - here we go; up, and then the other side try to get your upper body in there, even
if it's a small range of motion do your best to push up as hard as you
can. Next is a side lunge center jump. We're lunging off to one side and then jumping
in the center Tap that toe, then jump up hard in the center Try to land soft; keep knees slightly bent and jump up all the way -  make sure you're nice and straight in the center jump up like you mean it! Alright relax for just a second.

We're
doing squat hold burpees. Take a deep breath. Here we go; drop down and stay right here the do another be a kick-out Next up:
push-ups so choose your level of difficulty; if you've
got enough gas left to do a full push up, do a full one for as long as you can we go oh my gosh Just move to an easier version when you get tired - if you burn out completely just stay right here with a good bend
your elbows and pull in your core Next, the Russian twist   so again pick your difficulty; if you
wanna get your feet out further it's harder. You're doing a trunk
rotation and range of motion is more important than speed here.

Try to
get the full twist. Put your feet up further to make it harder, or you can
rest them on the ground to make it easier.   Popping back up now, we're doing Oz
squats; we going into a squat and then jumping up as hard as you can and
clicking your heels together. Here we go Drop down, explode upwards bring the feet together halfway   Next up we're doing a power curtsy Just two more active intervals to take a
quick break again - we're almost done already so here you go; curtsy behind yourself come up and jump in the center Relax.

Last one here We're doing - 2 high kicks + a jump deep breath So on the same foot, you've got 1 & 2 kicks,
then jump up as hard as you can     Quick break and we'll be
right back ok so we're here with the last leg of
this HIIT routine and we're starting off with rocket squat. So we're sinking down in three increments and then jumping up as hard as we can 1,2,3 and off - or 3,2,1 & off Just make sure you're squeezing
your muscles the entire time and jump up as hard as you can, then land nice and soft   Now we're going into a tall plank,
and we're going to pushing up and putting your butt up in the air using your
upper body, and then bring one toe and tap up near your hands. Here we go so up and then bring knee up & in   all right stand back up next we're doing
butt kicker drops. We're gonna be doing three butt kickers and then drop down to
touch the ground in a squat.

Here we go; one two three and down, one
two three and down. So start with a different leading leg each time to mix
things up, keep your body guessing & your mind in the game Next up, what do we have? We have three pulse lunges. So same with the squat; 3,2,1 lunge, and switch   okay next up we have tricep dip kicks.
Come down, here we're pressing up while we kick a foot out - so kick one foot and then the other. Have your arms going straight out behind you to target those triceps, the back of
your arms keep it going three seconds left Alright we're going to flip over, next
we're doing an up-down plank   Go down down, up up, down down, up up Try to lead with a different arm each time Next up: front kicks + squats kick in the front, and then one squat Alright, here we go; so down and squat.

Use nice smooth motions, keep everything nice and tight. Pull in your core and squeeze
your glutes on the way up from the squat and again when you're kicking keep your
abs really tight here So next up we have stutter jacks - so this
one's gonna be hard we're nice and tired. Here we're breaking
our jumping jacks into 3 increments so one two three One two one two, and
then once you get the hang of it and pick up the pace five seconds left Next we have a split jump squat three two one here we go so apart, apart
and down. Again you want to lead with a different leg each time.

Over halfway done. Next up we have my fly jack's - one
minute and a half of work left here!   Here we go, so again nice light on your
feet & move as quickly as you can Don't forget to breathe! Ten seconds three two one all right next up we have plyo side
lunges three two one here we go so down tap your foot and then come to
the center so you're staying leaned on that side, long enough to kick the foot & tap that heel. Keep your back nice and flat Last interval and we're going to finish up with squat jumps so really finish those legs off so go as hard as you can     okay that is it! So make sure that you
cool down and stretch after this; we'll provide a link to cool down for you. Drink lots of water when you're done
here, otherwise good job guys; this workout is complete!  .

Trying to Get Into Fitness & Health

A month is already passed of 2018 and you know what that means!(What?) People have already started giving up on their new year's resolutions...(Oh...) Google claims that only 8% of people actually keep their resolutions. Which is like, the ultimate "I'm not mad just disappointed." Well I'm happy to tell YOU that I haven't dropped any of my resolutions. I don't write any. My family never really did resolutions Once, my dad was like "let's all write resolutions this year!" And we still didn't.

And then I didn't accomplish anything. For me when I want to change something I start trying to integrate it into my life right away, rather than waiting until next week, or next year, or next LIFETIME for that fresh start. EVERY day is a Jaiden new year! *Party horn, kazoo, as well as that annoying spinny thing* Whew! As someone who doesn't write them, and probably isn't qualified to critique the art of new year's resolutions I'm gonna toss my opinion that no one asked for into the ring! I think the main contributors to those 92% failing goals are they're too unrealistic and they're too vauge. Let's stop beating around the bush and talk about the most common resolution people make.

Losing weight, eating healthier you know- that rabbit-hole. "Lose 20 pounds by drinking this tea from a weird plant you've never heard of!" "Lose 10 pounds in 30 minutes or your pizzas free!" "Lose... Your money" It's all basically just: Spongebob: -ALL RIGHT! GIVE ME THE MONEY! All those quick-fix weight-loss scams that make too good to be true claims are, just people who want your money. Sure, the scale says "Hey! Great job you lost seven pounds in a week!" But your body says "Yeah, but that was all just water weight, and also I don't feel very good." Or AAyuasytdyafwtsfetwsfewdwtdrecwrthdrfewchtewscwszxechzewRTHJQqcfawsh3fawsqcehtgwdcerhnscfqHNSYTZRSEHNT2QD2DCTX NJYCV6FREUWQVF6ET,KDUHCQ.

If you want change you've got to earn it through work. There isn't an easy way out. Making changes in your lifestyle need to be sustainable for, life. That's why they're called "Lifestyle Changes" Not "I'm gonna pay $200 for this diet shake, feel good for two weeks, lose 10 pounds! ...Start feeling bad.

And give up in a month." Changes "I'm gonna start working out more" "I'm gonna start going to the gym," let's be honest with ourselves here, that's a weak excuse for a resolution "I will go on a run every other morning," "I'll lift weights 3 to 5 days a week." Those are much easier to follow than, "I'll exercise more" *pSHH* get out of here with that vague crap. You don't even know what you mean by that. And don't be flaky and say "oh, I missed a week, oh I'm hopeless" *sad moan of grief* NOMNOMNOMNOMNOM. You're not gonna be perfect for a whole year.

Take a breath, chill and keep going. I'm saying that to myself just as much as I am to you. I've been trying to be more self-aware about when my brain just wants to turn one little mess-up into an excuse to stop something entirely. I'm getting better at slowly ending that habit.

I grew up doing a lot of sports. Soccer, Martial Arts, Tennis, Competitive Pokmon. I know my way around the gym. But I dropped it all my last year of high school to focus on Youtube and art.

I didn't care about what I ate and combined with not moving around much I started feeling pretty crummy. So I ended up turning to what most people do when they reach a similar problem *sighs* All right, here we go. *Upbeat hip-hop gym music plays* Let's talk about home exercise videos. Why are so many of them so...

Fake? The weird hip-hop music and the smiles that are a bit too wide it might just be the plastic surgery, but it all makes me feel uncomfortable. I get that instructors want to make exercise seem fun and all that but, ehhhhhh it feels super condescending to me. How the FRIG do they do entire workouts smiling and talking and making cheesy eating pizza jokes? "All right now hold that squat -ooooh feel that burn in those quads!" "I'm smiling and articulating everything perfectly and I totally know you're panting like a dying animal over there! Don't think about that leftover pizza in the fridge!" *Giggles* -"Looking at YOU Brittany!" If you're looking for good home exercise programs, I'm gonna recommend this blog I've been following for a super long time called 'Fitness Blender.' Woah is that the sellout alarm?!?!? Is Jaiden finally selling out?? No, turn that thing off. I've never talked to Fitness Blender, they're not paying me to say this, They don't even know I exist.

*Groans of sadness* It's run by this nice couple (Daniel and Kelly) they're super down-to-earth and have a really healthy view on fitness and wellness. You can tell they know their stuff. All their exercise videos and tips are completely free, and if you want to use one of their written programs or meal plans, they're like 15 bucks. *GYM HIP-HOP INTENSIFIES* and they don't have that dumb music IN THE BACKGROUND OF THE VIDEO! If you're just starting out exercise it's gonna hurt and/or suck for a bit If it doesn't you aren't gonna see changes.

Well okay, don't murder yourself. Be smart about it. But your body is gonna complain for a while and that's good. There's plenty of activities you can do! Playing a sport with friends, walking your dog, a casual battle to the death -squats.

And respect your starting point. When I first started trying to get back into working out, I was just, *gasps of exhaustion* okay, alright, got through it. TV: -"Alright, we're done with our warm up grab a quick drink of water, and we'll get right into the workout!" But just stick through the beginning, because that's literally the hardest part. Raise your hand if you're sore! AHA trick question! You can't raise your arms.

They're jello. Don't forget that exercise is only a quarter of the health journey. What you eat is the biggest variable to all this life changing athlete hippy mumbo-jumbo. Eating right is like straight-up magic.

You feel amazing. It's the closest thing to drugs that isn't drugs. There's a difference between being thin, versus fit versus healthy kind of like Venn diagram style. Someone could be thin, but that doesn't mean they're at all healthy.

Someone could be super swollen, buff, but eat junk 24/7. And someone could be eating super healthy but not have the body of a supermodel. There's a healthy range of everything. I used to have a really bad relationship with eating.

I've talked about it before. In college I developed an eating disorder and a fear of eating food. And I would go like, an entire day eating almost nothing. "No Jadien!" *Slap* "you think that eating 600 calories a day is just gonna float you to all your hopes and dreams?" *M-hmm* "Nope.

It's just gonna give you headaches... And emotional breakdowns. You can trust me- I'm from the future~~~" "ALSO learn what bitcoin is and invest everything you can into it while you still can." I wish there was more information being taught on the dangers of eating disorders, Because if I knew about that whole mess 3 years ago, I would have been like "whoa!" Okay? Nevermind. Let's do a 180 here This ship is wack.

I'm getting out of here before it controls everything in my life." You can't abuse your body and expect anything good to come from it. Body: "Man I feel great! I could totally run a marathon and write an essay right now. I'm so energized and my brain is so clear!" "Thanks for feeding me LITERALLY ONE GRAPE." You don't go to the gas station, pour a cup of gas into your car, and then try to drive to China. Eating less than your body needs to physically survive accomplishes nothing.

It might seem like it's working in the moment but honey, you've got a big storm coming. Please try to end it as soon as you can. I'm not at all trying to shame anyone going through rough times with their self-image. I know it's a really hard thing to fight against.

I was pretty far gone when I was struggling. And even though I'm in a much better place now, I do still have bad days. What helps me is trying to separate logical thoughts from the bad ones that fueled the irrational fears. They're not here to see you succeed.

They're just the dumb brain versions of those tv and email scams where they're like "Hey! Give me your credit card info, social security number, and mother's maiden name and I'll give you a million dollars!" "I won't literally destroy your life, I'm just your friendly neighborhood Nigerian prince!" It's all more simple than you think. Eat healthy when you can, fresh fruit, vegetables, whole foods, and it's okay to treat yourself every once in a while. Don't say: "I'm never eating sugar for the rest of my life!" You're setting yourself up for failure there. And end up pulling a James.

Exercise as much as little as you're ready for, and be mindful and respectful about how your body feels. Little changes go a long way. Remember you're doing this for you. And don't play that dumb hip-hop music while you work out (music intensifies) or I SWEAR TO HERCULES I'm gonna RUN someone over with an exercise bike! Hey! It's been a while! Sorry.

Anyway I don't know if you've seen yet, but the finebros made a reaction video on me. I've already seen it and had a reaction, but I don't think i'll be making a I react To people react to me thing. I know a lot of people wanted me to do that. I enjoyed the video.

They said some nice things I hope you see it, and thanks to the finebros for thinking I'm someone worth reacting to. *Pshhh* This video took a bit longer to get done, this year's actually gonna be pretty busy, and we got some special things in the works for you in the future. I'm really trying to up the quality of videos, and not die in the process. I used to be super strict on uploading every two weeks, but it's really not sustainable for my mental health, or my health in general.

So the videos will just be done when they're done. But I care more about the quality of videos than a certain schedule, so yeah. Also I hope you liked the video. Stick to your resolutions, keep working towards the person you want to become, and take care of yourself.

I'm working on all of that stuff too. Okay bye!.

The Three-Minute Perfect Plank Workout

Hi I'm Tom Holland Bowflex Fitness
Advisor, this is the three-minute perfect plank workout. We're going to take the plank, and we're
going to give you a bunch of different variations. We're going to do that non-stop for
three minutes. Let's get started.

So we're gonna go right down to the mat. We're
going to start with a plank. We're just going to hold that for 30 seconds. In three...

Two... And go. So 30 seconds a
regular plank. This is going to get challenging, so when
you need to take breaks (if and when) do that.

Perfectly straight line from their
shoulders down through their toes, they're holding that. After 30 seconds
we're going to alternate raising and lowering a foot. We have about halfway
there. Fifteen more seconds to go.

Again if you need to take breaks, take breaks and then jump back in. A long time, three minutes. We're also going to throw in some side planks, which is going to give you a little bit of a break. Ready and begin: alternate raising and
lowering of a toe or foot.

Not easy, but  three minutes we're really going to challenge
that core, really strengthen. The greatest thing about this exercise: it strengthens and it protects. It's going to protect that
lower back at the same time. Great job ladies.

We have 13 more seconds, 13 ,seconds. Then we're going to alternate we're going to switch to a side plank. We're going to face the left on our arm,
on our right arm. In three...

Two... And great. So up on the right arm, facing to the
left side. And now we're really going to focus on the oblique, arm up in the air.
You can have it on the side if you want.

Hold that, great job, not easy. Twenty more seconds and then we're just going to rotate and do the same thing to the other side. So now we're really targeting the
oblique (the side of the abs) the part that's closer to the mat. Alright you have eight more seconds
and we're going to switch we're going to rotate right through.

Five... Four... Three... Two...

Excellent. So now switch arms, other
direction, and hold. Great job. Three minutes challenging.

Again you're
going to build up to this. Hold, 20 more seconds. Then we're going to come back, we're gonna go right back to the regular plank. Hold this.

You're getting there. Thirteen more seconds. Great job. Breathe, tight abs but you're still breathing.

Eight... Seven... Six... Five...

Four... Good and back to the regular plank. Hold that for 30 seconds. And we're going to really push
it for the final 30.

Not easy. Once again do what you can do, build up
over time. But in three minutes they are really really going to target
that core. Alright you're halfway there.

Alright halfway through this last
regular plank. And then for the final 30 seconds we're really going to up it, we're going to do some spider-man plank crunches. Alright, you have five... Four...

Three... Excellent job. And now throw in those knees. You're bringing that knee to the elbow, and
crunch.

Great job. Good luck. You got to keep that form. Try to keep those bodies straight, you're doing a phenomenal job.

Not easy. Alright homestretch, 20 seconds super
strong getting the abs, getting the lower back, three-minute perfect plank workout.
Build-up to this. A great goal is to be able to do this for three minutes straight. Alright you are
almost there.

Five... Four... Three... Two...

Awesome. If you're interested in more
tips just like this, please subscribe to our channel. Get fit fast with home fitness solutions
by Bowflex at bowflex.Com - be fit for life..

The brain-changing benefits of exerciseWendy Suzuki

What if I told you there was something
that you can do right now that would have an immediate,
positive benefit for your brain including your mood and your focus? And what if I told you that same thing
could actually last a long time and protect your brain
from different conditions like depression,
Alzheimer's disease or dementia. Would you do it? Yes! I am talking about the powerful effects
of physical activity. Simply moving your body, has immediate, long-lasting
and protective benefits for your brain. And that can last
for the rest of your life.

So what I want to do today
is tell you a story about how I used my deep
understanding of neuroscience, as a professor of neuroscience, to essentially do an experiment on myself in which I discovered
the science underlying why exercise
is the most transformative thing that you can do for your brain today. Now, as a neuroscientist,
I know that our brains, that is the thing in our head right now, that is the most complex structure
known to humankind. But it's one thing
to talk about the brain, and it's another to see it. So here is a real preserved human brain.

And it's going to illustrate two key areas
that we are going to talk about today. The first is the prefrontal cortex,
right behind your forehead, critical for things like decision-making,
focus, attention and your personality. The second key area is located
in the temporal lobe, shown right here. You have two temporal lobes in your brain,
the right and the left, and deep in the temporal lobe
is a key structure critical for your ability to form and retain new long-term
memories for facts and events.

And that structure
is called the hippocampus. So I've always been fascinated
with the hippocampus. How could it be that an event
that lasts just a moment, say, your first kiss, or the moment your first child was born, can form a memory
that has changed your brain, that lasts an entire lifetime? That's what I want to understand. I wanted to start and record
the activity of individual brain cells in the hippocampus as subjects were forming new memories.

And essentially try and decode how
those brief bursts of electrical activity, which is how neurons
communicate with each other, how those brief bursts either allowed us
to form a new memory, or did not. But a few years ago,
I did something very unusual in science. As a full professor of neural science, I decided to completely switch
my research program. Because I encountered something
that was so amazing, with the potential to change so many lives that I had to study it.

I discovered and I experienced
the brain-changing effects of exercise. And I did it in a completely
inadvertent way. I was actually at the height
of all the memory work that I was doing -- data was pouring in, I was becoming known in my field
for all of this memory work. And it should have been going great.
It was, scientifically.

But when I stuck my head
out of my lab door, I noticed something. I had no social life. I spent too much time
listening to those brain cells in a dark room, by myself. (Laughter) I didn't move my body at all.

I had gained 25 pounds. And actually, it took me
many years to realize it, I was actually miserable. And I shouldn't be miserable. And I went on a river-rafting trip --
by myself, because I had no social life.

And I came back -- (Laughter) thinking, "Oh, my God,
I was the weakest person on that trip." And I came back with a mission. I said, "I'm never going to feel
like the weakest person on a river-rafting trip again." And that's what made me go to the gym. And I focused my type-A personality on going to all the exercise
classes at the gym. I tried everything.

I went to kickbox,
dance, yoga, step class, and at first it was really hard. But what I noticed is that after every
sweat-inducing workout that I tried, I had this great mood boost
and this great energy boost. And that's what kept me
going back to the gym. Well, I started feeling stronger.

I started feeling better,
I even lost that 25 pounds. And now, fast-forward a year and a half
into this regular exercise program and I noticed something that really
made me sit up and take notice. I was sitting at my desk,
writing a research grant, and a thought went through my mind that had never gone
through my mind before. And that thought was, "Gee, grant-writing is going well today." And all the scientists -- (Laughter) yeah, all the scientists
always laugh when I say that, because grant-writing never goes well.

It is so hard; you're always
pulling your hair out, trying to come up with that
million-dollar-winning idea. But I realized that
the grant-writing was going well, because I was able
to focus and maintain my attention for longer than I had before. And my long-term memory --
what I was studying in my own lab -- seemed to be better in me. And that's when I put it together.

Maybe all that exercise
that I had included and added to my life was changing my brain. Maybe I did an experiment on myself
without even knowing it. So as a curious neuroscientist, I went to the literature to see
what I could find about what we knew about the effects
of exercise on the brain. And what I found was an exciting
and a growing literature that was essentially showing everything
that I noticed in myself.

Better mood, better energy,
better memory, better attention. And the more I learned, the more I realized
how powerful exercise was. Which eventually
led me to the big decision to completely shift my research focus. And so now, after several years
of really focusing on this question, I've come to the following conclusion: that exercise is
the most transformative thing that you can do for your brain today for the following three reasons.

Number one: it has
immediate effects on your brain. A single workout that you do will immediately increase
levels of neurotransmitters like dopamine, serotonin
and noradrenaline. That is going to increase your mood
right after that workout, exactly what I was feeling. My lab showed that a single workout can improve your ability
to shift and focus attention, and that focus improvement
will last for at least two hours.

And finally, studies have shown that a single workout
will improve your reaction times which basically means that you are going to be faster
at catching that cup of Starbucks that falls off the counter, which is very, very important. (Laughter) But these immediate effects are transient,
they help you right after. What you have to do is do what I did, that is change your exercise regime,
increase your cardiorespiratory function, to get the long-lasting effects. And these effects are long-lasting because exercise actually
changes the brain's anatomy, physiology and function.

Let's start with my favorite
brain area, the hippocampus. The hippocampus -- or exercise actually
produces brand new brain cells, new brain cells in the hippocampus,
that actually increase its volume, as well as improve
your long-term memory, OK? And that including in you and me. Number two: the most common finding
in neuroscience studies, looking at effects of long-term exercise, is improved attention function
dependent on your prefrontal cortex. You not only get
better focus and attention, but the volume of the hippocampus
increases as well.

And finally, you not only get
immediate effects of mood with exercise but those last for a long time. So you get long-lasting increases
in those good mood neurotransmitters. But really, the most transformative thing
that exercise will do is its protective effects on your brain. Here you can think
about the brain like a muscle.

The more you're working out, the bigger and stronger your hippocampus
and prefrontal cortex gets. Why is that important? Because the prefrontal cortex
and the hippocampus are the two areas that are most
susceptible to neurodegenerative diseases and normal cognitive decline in aging. So with increased exercise
over your lifetime, you're not going to cure
dementia or Alzheimer's disease, but what you're going to do
is you're going to create the strongest, biggest hippocampus
and prefrontal cortex so it takes longer for these diseases
to actually have an effect. You can think of exercise, therefore, as a supercharged 401K for your brain, OK? And it's even better, because it's free.

So this is the point in the talk
where everybody says, "That sounds so interesting, Wendy, but I really will only
want to know one thing. And that is, just tell me
the minimum amount of exercise I need to get all these changes." (Laughter) And so I'm going to tell you
the answer to that question. First, good news: you don't have to become
a triathlete to get these effects. The rule of thumb is you want to get
three to four times a week exercise minimum 30 minutes an exercise session, and you want to get aerobic exercise in.

That is, get your heart rate up. And the good news is,
you don't have to go to the gym to get a very expensive gym membership. Add an extra walk around the block
in your power walk. You see stairs -- take stairs.

And power-vacuuming can be as good
as the aerobics class that you were going to take at the gym. So I've gone from memory pioneer to exercise explorer. From going into the innermost
workings of the brain, to trying to understand how exercise
can improve our brain function, and my goal in my lab right now is to go beyond that rule of thumb
that I just gave you -- three to four times a week, 30 minutes. I want to understand
the optimum exercise prescription for you, at your age,
at your fitness level, for your genetic background, to maximize the effects of exercise today and also to improve your brain
and protect your brain the best for the rest of your life.

But it's one thing to talk about exercise,
and it's another to do it. So I'm going to invoke my power
as a certified exercise instructor, to ask you all to stand up. (Laughter) We're going to do
just one minute of exercise. It's call-and-response,
just do what I do, say what I say, and make sure you don't punch
your neighbor, OK? Music! (Upbeat music) Five, six, seven, eight,
it's right, left, right, left.

And I say, I am strong now. Let's hear you. Audience: I am strong now. Wendy Suzuki: Ladies,
I am Wonder Woman-strong.

Let's hear you! Audience: I am Wonder Woman-strong. WS: New move -- uppercut, right and left. I am inspired now. You say it! Audience: I am inspired now.

WS: Last move -- pull it down,
right and left, right and left. I say, I am on fire now! You say it. Audience: I am on fire now. WS: And done! OK, good job! (Applause) Thank you.

I want to leave you with one last thought. And that is, bringing
exercise in your life will not only give you
a happier, more protective life today, but it will protect your brain
from incurable diseases. And in this way it will change
the trajectory of your life for the better. Thank you very much.

(Applause) Thank you. (Applause).

The 10's Beginner Workout (Body Weight Only)

(Upbeat music) - Hey everyone, this is
The 10's Beginner Workout. Basically, over the course of
the last four or five months I've had a lot of people ask
me for a beginners workout. Basically a plan for someone who's never started working out, doesn't have a gym,
doesn't even have weights, so just body weight stuff. And this is great for people who either just wanna start
seeing their muscles increase, you know start getting like a
little bit of some definition so you can get excited to go into the gym or for people who need to lose some fat cause you could do this as a cardio thing and lose a lot of fat over the course of a couple
months doing this consistently.

So, I'm going to take you into
the first exercise right now. So the first exercise that we're gonna start with is pushups. Now, if you have the ability to you're gonna do full-form pushups. But if you don't have the ability to push yourself up 10 times then you're just going
to do it from your knees.

So instead of from your toes you're doing it from your knees. So it's 10 pushups. All the way down. Make sure that you're
contracting your chest.

You're feeling your triceps engaged. I like to keep my elbows flared
in, not flared in, tucked in instead of keeping them
flared out like this. About 10. I think that was eleven,
but we're about 10.

Then we're moving on to the next exercise. So the second exercise
we're going to do is really actually to get
your heart rate going and it's going to be burpees. You know what these are, but
I'll show you them anyways. Basically start standing, come
down, push your legs back, and come back up.

And because this is a 10's workout of course we're doing ten of these. (Upbeat music) Woohoo, now we're going
on to the third exercise. Alright, so now we're
doing a third exercise and this third exercise
is going to be focusing on your leg muscles instead of cardio. So what we are going to
do is alternating lunges.

Each time you come up
on both sides is one. So you need to do ten of those. When you do these you
wanna to extend your foot as far as you can forward
and comfortably land on it. Not hard like I just did.

Land with your heel, come down, push through your knee through your heel as you come back up and push back. This should be sort of,
you should feel your quads, your hamstrings and your glutes engaged because you're pushing yourself back instead of when you're doing
a walking lunge forward. So 10 of these. (Upbeat music) And now we move on to the last
exercise of the 10's workout.

Alright, so as you can see I'm already starting to sweat a little bit (buzz) so this is pretty hard cardio for anyone, especially if you have
a little extra weight to throw around. And, you like my model pose? This last exercise is
going to be for your abs. It's kinda a crunch but
it's like my own style. So this is what we are going to do.

10 Of these of course. Lay down flat. You're going to bring your knees up as you bring your torso up. So it's just like this.

Your hands are extended
straight to keep your balance. Just like that. All the way up. All the way down.

Keeping your shoulder
blades off of the ground, and your heels off the ground so that you're abs are constantly engaged. We're going to do ten of these. (Upbeat music) Whew, okay, so I'm pretty
sweaty, I'm pretty worked up. My heart beat's going pretty fast.

This is a great exercise really for anyone that's starting out,
really needs to get a base, just start doing something. This is great because you can recycle this and you can do this as much as you want. Also, if you're ever on the
road and you can't do anything, you know you don't have
a gym that you can go to, you can definitely do this. Just to do a little bit of
something, some maintenance work.

So you just saw the four
exercises that we did for 10 reps each. Once you've done each of those one time that is one interval. Basically, if you're just starting, you haven't done anything in
your life do one interval. But you know, kinda judge
how you feel you can handle, and then every time you
work out with this try to, try to do another interval
if you think you can.

If you think you can handle
it do another interval, and work your way up until
you can do this you know 15 times no problem, because by that point you
could walk into a gym, and you know you could handle things. You'd have a little bit of musculature. You'd know a little bit
more about your body. Plus, if you're someone
who is a little bit obese this is a great way to lose fat, kinda get some confidence in yourself, realize what you're doing, realize how to exercise and
then you can come to a gym, and just be completely comfortable.

So there you go guys! You all asked me to
make a beginner workout. I know there are a lot
of people that follow me that aren't even into fitness you know so this is a great way to
kinda segue you guys into that. And if you have any
questions about this workout, or any questions about anything really leave them in the comments below. You know I'll answer 'em.

It may take me a few days but
I'll definitely get there. Thank you guys for checking out the video. I appreciate all the love and support. Please leave a like and
comment if you haven't already, and if you're not
subscribed please do that.

Team Beyond the Weak,
Lift Heavy or Die Mirin. (Upbeat music).

The 10 Most Important Mobility & Flexibility Exercises

Mobility and flexibility are very important when it comes to a healthy body. Both will improve and stabilize the range of motion of your joints and muscles. It will also improve your posture and reduce aches, pains, imbalances and will improve your body awareness. In this video we will show you 10 of the most important and comprehensive exercises.

Cat - Cow
We start right here with the Cat - Cow. This exercise is great for your shoulder blade and spine mobility. In the first part of the movement, you press your arms into the ground, push your shoulder blade forward, round your back and tuck your chin. In the second part, you extend your spine, bring your shoulder blades together and look forward.

Always keep your arms straight and don't overextend your cervical spine too much. Archer Squat
The next exercise is the Archer Squat. This exercise is great for your hip mobility and leg flexibility. It is important to let one leg straight and bend the other one.

First of all you need the right distance between your legs. Choose a distance which allows you to go down with the straight back and without falling backwards or letting your bent leg heel lift off the ground. The movement comes from your hips and not your spine. You can do this movement with a straight leg heel on the ground to target your hamstrings, or with the inside of your foot to target the adductors.

Always keep the tension in your legs and don't overextend the straight leg. Try to improve the range of motion step by step. If you are able to sit down you can also add some rotations. Spiderman Lunge with Reach
Let's move on with the Spiderman Lunge with Reach.

This exercise will stretch your glutes hip flexors and mobilize your spine and shoulder. The front leg is bent and the rear one should be straight all the time. Now you bring your hips as close as possible to the ground, rotate your body and do the reach. Your eyes follow your hands and you rotate both arms outwards.

Squat with Reach
The reach is also a part in the next exercise. Perform a similar movement with your arms, the head and the spine, but this time in a deep squat position. Go as deep as possible and let your heels on the ground. Your body should be as upright as possible when you do the reach.

Jefferson Curl
One of the most popular and beneficial mobility exercises for the posterior chain is the Jefferson Curl. It will mobilize and stabilize your spine and will stretch your hamstrings and glutes. It's important to do it very slow and controlled. Start by tucking your chin and bend yourself forward vertebra by vertebra.

Your knees should be straight all the time. If you are a beginner do it with your body weight. Later if you are used to this movement you can slowly add up some weight. Passive & Active Hang
When it comes to shoulder blade activation mobilization and stabilization there is nothing better than the passive and active hang.

Just let yourself hang from a bar with straight arms. Now start to pull your shoulder blades down and together. The stronger and more mobile you get, the more your upper body will produce and allow an arch in your spine. If you want to mobilize your shoulder you can also do it on the ground.

Shoulder Circles
You lay on your stomach and move your straight arms from the front to the back. Here it's important to let your body straight, tuck your chin and avoid an arched back as good as possible. The next exercise is a moneymaker when it comes to mobility for your shoulders spine and hip flexors. Backbridge
The Backbridge will mobilize your anterior muscle chain while it strengthens the posterior one.

This movement is very complex. So if you want to know more about it, check out our back bridge tutorial. Pigeon Stretch
A great exercise for hip flexibility is the Pigeon Stretch. The goal is to put your 90 degree bent leg to the ground in front of you while the other one is straight.

It's okay if you have to turn your front leg a little bit inwards. But the goal should be a 90 degree angle between the upper and lower leg. Always push your hips forward, stay upright with your torso and don't rotate your body. The pigeon stretch would stretch your hip flexors and glutes.

Log Roll
The last exercise is a mix of mobility and coordination. You lay on the ground and tuck your knees to your chest as tight as possible. Then you extend your body to the Hollow Body Position, from where you slowly roll over to your stomach and extend your arms and your spine. From there you roll on back into the hollow body position and tuck your knees again.

This exercise is great to mobilize and strengthen your posterior and anterior chain in one movement. Those were our 10 most important mobility exercises to mobilize and strengthen your whole body. For further questions just leave a comment. Thanks! Alex..

Natural Bodybuilding Become the best version of yourselfMischa JaniecTEDxHSG

Translator: Queenie Lee
Reviewer: Riyad Almubarak Hello, everybody. I have a question for you: What is the first thing
which pops into your mind when you hear the term "bodybuilding?" Chicken breasts, brown rice,
and broccoli, right? (Laughter) Or is it rather a way too muscular,
narcissistic guy like overtanned, flexing in front
of the mirror of your gym, or the classic: steroids. (Laughter) That's what I always hear. It's usually another very positive idea, and to be honest with you, for a long time, it wasn't for me either.

Well, today I'm going to tell you
something about bodybuilding. I'm going to tell you how I used
this powerful lifestyle as a tool to become the best version of myself: mainly through learning how mental and physical fitness
are connected to each other, recognizing self-reflection as a success driving attitude and learning that failure is a necessary step
towards success. My name is Mischa Janiec. I'm a personal coach, entrepreneur,
and a natural pro bodybuilder, and I've been doing this sport
for almost eight years, that means I've completed
over 2,000 workouts, and spent over 5,000 hours
in the gym so far.

(Laughter) Unbelievable! I've also bench pressed
over ten million kilos, that's the equivalent of 100 blue whales: the biggest and heaviest
animal on this planet. It's a good amount of weight,
don't you think? But let's start where
it all began eight years ago. I grew up in Switzerland as a very
non-reflected, lazy troublemaker. (Laughter) You know, the kind of kids
teachers never wanted to deal with, and also lacking in willpower,
and afraid of leaving my comfort zone.

It's a wrong slide by the way ... (Laughter) of leaving my own comfort zone. Well, today I can say
I made a lot of mistakes. That was also the reason why I lost my first apprenticeship
at an insurance company after only eight months.

And the funny but also sad fact about it: I didn't even recognize it
as my own mistake. So a few months later, I got diagnosed - my back started to hurt very bad,
and I got diagnosed with scoliosis. So scoliosis is a medical condition in which a person's spine
has a sideways curve. The most common symptoms for scoliosis are a limited mobility,
and pain in the shoulder, back, and neck.

Funny story: at the screening for the Swiss Army the cardiologist couldn't even
take a proper X-ray of my heart, because my spine was twisted so bad
that it got covered almost completely. And this started to worry me
about my future, especially my health. Time went by, the doctors were adamant
that I had to take on physiotherapy but after a few weeks
I gave up on that again. Time went by,
and my back issues got worse.

I was secretly hoping that there is a magic pill
which could solve my problem overnight. But back at the doctor's office, he confirmed that there is no quick fix. Instead, he offered me the solution which turned out
to be the key to my success. He proposed going to the gym
only twice a week to build up my overall muscularity,
and help my condition.

Now that didn't sound
like a bad idea, you know. I instantly saw chances
of approaching women, walking on the beach
with a nice six-pack and muscular arms, and of course,
all the girls staring at me. And that was actually
how it began my journey (Laughter) to become the best version of myself. Yeah, now a few of you will ask, like: how can swinging
some dumbbells in the gym change your life so drastically? I strongly believe
that your physical fitness has a great influence
on your mental health, and you can't enhance one
without the other to a certain extent.

Therefore, you need to build
up your physical strength to reach your full potential. Let me give you a few examples here. As soon as you start to work out, you start to sweat,
you start to breathe deeply, and after you finished
you just feel absolutely amazing to not say [unlimited]. And the reason for this is endorphins: a hormone your body releases
after you get physically active.

It's comparable to the high runners get after they surpass the first heavy miles. And it's also the reason
why so many people nowadays choose the gym or a run
as a part of their morning routine, you know, to get a head start
above everyone else. Another even more important reason
is your body posture. It's not only proven that a bad body posture
causes people to appear insecure and sad, but also to change
their whole mental state.

And it goes in both directions: that means, as soon as you start
to work on your physical appearance, you're not only going to look happier, you can become happier, more secure. Amy Cuddy held a very
interesting TED talk about this topic, like body language shapes who you are,
be sure to check that out. And, I mean for a lot of you guys, I see so many young,
ambitious students here, that you guys, you've already worked hard,
you know, like you have dreams. You study for weeks, months,
years, even for decades with the goal to change
the world someday, right? But what if you can't make it
out of bed anymore, because you're going to suffer
from chronic back pain.

That's actually the case
for a lot of young people nowadays - working in offices,
and studying in schools. This should give you a first impression of how your physical fitness
affects your mentality as well. But there is more. Natural bodybuilding also, helps people
to become self-confident.

And, people wrongly assume
that the muscle itself are the reason
for this change in attitude. But, I want you to explain
why there is a way more relevant factor when it comes to this change. You know, as soon as you start to work out, you're going to realize that the mirror is both your best friend
and your worst enemy. Looking in it will always reveal something new
you want to work on, and this kind of
self-criticism is necessary, if you really want to improve,
not just in terms of bodybuilding.

The reflection in the mirror
creates the ability to reflect on oneself
on a much deeper level, and it gave me courage to become my own biggest critic
in everything I do. And, it can help you as well. Self-reflection is a process; it builds up slowly but constantly. You learn to accept yourself because knowing about
your weaknesses is not enough, if you're not willing to work on yourself.

People still struggle
to overcome their doubts, and to take action in order to get better. Something deep inside them
won't let them believe that they need to invest in themselves
if they want to succeed in life. And, I get it, you know, because taking action
requires courage, right? But why is that? Because you could fail. I always hear failing is something bad,
you should avoid failing, like society tells us failing is negative.

But I want you to understand
why failing is actually important if you really want to get better. Let's take it even a step further here. You need failure in order to grow but how can I be so sure about that, because failing every day made me one of the best
natural bodybuilders in the world. Yes, you heard it right, people.

I fail almost every
single day, and I love it. Every time I step into the gym, my goal is to push myself
past my limits. I know that reaching failure will only make me stronger
in the long run. Well, some of you heard
about supercompensation, there would be a slide right now here, but there is not.

So supercompensation
is a scientific term which explains that as soon as you overreach
a certain capacity your body has, you get stronger than before. So that means you have to overreach
and overreach and overreach, and with this, you get stronger
and stronger and stronger every time. So failing for a bodybuilder
is nothing new. What most people don't get:
it works the same in your everyday life.

So why do people
apply this logic in the gym but not in everything else they do, because the road to success
is never straight. You know this cooperation like that, that's what you hear
like the road to success how people think it is,
and actually how it is, it's the same like supercompensation, and it's up and down. And that's the reason
why so many young people nowadays choose natural bodybuilding
as a key tool to personal growth. So, should everybody in this room now
become a natural bodybuilder or what? (Laughter) Of course, come on.

No, of course not. But everybody in this room should strive to become
the best version of themselves. And natural bodybuilding
is a major stepping stone to get there. Look at the bigger picture,
and forget the negative prejudice; it's more than just a sport,
it's a lifestyle.

Why don't you start today -
invest in yourself, go beyond in the gym, and I promise you, you will go beyond
in every other aspect of life as well. It's your decision. Thank you. (Applause).

Monster Monday At-Home HIIT Workout FYR Hannah Eden's 30 Day Fitness Plan by RSP

(Energetic music) - Yo guys, what's up? I'm Hannah Eden and I'm here to take you through your day one of
your 30 Day Fire Program. So let me tell you a little about myself, and about this program and
how we're gonna get started. I'm gonna guide you guys
through this workout. Through the next 30 days you
are gonna change your life.

Not just physically but mentally as well. But before we begin there's some things that I need to let you know. I can teach you exercises. I can teach you how your form should be and I can give you a program to follow.

But there's one thing
that I cannot teach you and that is intensity. You guys are in total control of what you get out of this workout. What you put in, is exactly
what you're gonna get out. So, no matter what
fitness level you're at, I promise you that this
trainer will be for you.

I want to introduce you guys to my boys. I have my husband right here, Paolo. Sometimes we call him Turbo but that's his problem. And over here I've got Tanner.

We're gonna call him T-Pain. Because he's gonna be going through a lot of pain throughout this workout. So no matter where you're
at, if you're a beginner, you're gonna be following
Tanner for the next 30 days. And throughout these 30 days, you're gonna create a
relationship with this guy, and you guys are gonna
get through this together.

If you're a little bit above that and you're in that intermediate stage, I want you to follow this
handsome man right here. He is a freak. We're gonna get him
doing the intermediate. If you're intermediate,
I want you to join him.

I'm gonna allow you to have a relationship with my husband for the next 30 days and I'm cool with that shit. And then, there's me. I'm a weirdo. I like to move fast.

I like to lift heavy. In fact, my weights are the
same as these guys right here. No matter where you're
at in your fitness game, if you feel like you're at the top, I challenge you to try
and stay up with me. I promise you that this workout, and this program over the next 30 days will allow you to find your mojo again, and take you to places
that you've never been.

It's gonna challenge you. You're gonna do things that
you've never done before. You're gonna do shit that you hate. But purpose behind this is not necessarily always doing things that you like to do.

If you want to make a change, you have to go though the hardships and what it takes to get there. So, today's workout. Monster Monday. Arguably the hardest workout of your week.

I like to start the week the right way, set the tone for the rest of the week, and one thing that I always always say, never miss a Monday. You miss a Monday, you're more likely to miss the rest of the week. Start off strong. I don't care what it looks like, it's just as long as you complete that, you're gonna want to keep
going for the rest of the week.

So today's workout is a 30 60 90. It's a three to one work to rest ratio. For every three seconds of work
you get one second of rest. We have two sections.

In today's workout, I want
you to grab a pen and paper. You're gonna need a set of dumbbells. If you're advanced or intermediate you're also gonna need a med ball. Tanner has his ab mat, his dumbbells.

I've got my ab mat, my
dumbbells and my ball, and so does Paolo. But that piece of paper,
since today is day one, I want you test exactly where you are at in your fitness game right now. I don't care if you're
disappointed in your scores, or if you're proud of them. Whatever is on that sheet of paper today, you are gonna put 30 days of hard work in.

With nutrition, with supplements, and with a correct training program, to get you to a 30 day finish point. On that day, we are gonna retest this exact workout. So, we hit three rounds of each section. We've got A and B.

On that third round, I
want you to write down the amount of reps that
you get per section. It will make a little bit more sense as we go and I will remind you. I'm gonna be doing it with you. So I'm gonna let you know
when you need to write it down and what you need to write down.

Just make sure you have
a pen and paper handy. So let's start with our warm up. Guys let's bring our feet in between hip and shoulder width apart. We're gonna start with 20 air squats as I talk about the rest of the workout.

Let's go. Booty back and down. Imaginary seat behind you. Tap your ass in it and
drive up through the heels.

So the first exercise we're gonna do, is gonna be gorilla burpees. It is a lunge, a lunge, a squat with one burpee. We're gonna count as many reps as we can on that third round, and we're gonna write it down. Then you have a 10 second rest.

Then we're gonna move into 60 seconds of a combination of things. We're gonna split it. 30 Seconds of one exercise,
with a 30 second hold. Then a 90 second, and relax.

Let's start with some trunk twisters. Hands together. Turn that body. Touching back in the middle.

For that 90 seconds we're
gonna climb a ladder. You have two exercises. In section A they just so happen to be upper body body building exercises. You're gonna hit one rep of each, followed by two reps of
each, followed by three and you're gonna see how high
you can climb the ladder, in 90 seconds.

We'll take score of that, and we'll retest it in 30 days. Nice work. Let's head to some high knees. Bring those knees up.

Get that heart rate up. Get that blood pumpin'. Good. So today's day one.

You made it here, you made the
decision to do this trainer. Now I need to to find a reason, and dig deep to commit to
yourself for the next 30 days. Butt kicks. I know that my reason
is constantly changing.

There's one that is so
deep that will never go, and you don't ever need
to tell anyone about it as long as you know. And then there's that one, that those other reasons that come and go. They're short lived but
they keep me in the game. Whether it's a short term goal, a long term goal, you've got
to have both to stay in this.

How you guys doin? - Ready to go, come on. - Alright let's start in the
base of our squat real quick. Bring your elbows onto
the inside of your knees. Drop your hips, butt
down low, chest up high.

Breathe. Good. Shift that weight over to that left foot. Again butt down low, chest up high.

(Upbeat music) I'm pumped. How are you guys doin'? How are you feelin'? - I'm ready to go. - These guys are so quiet it's weird. Wake up! (Laughs) Alright hands on the
floor, raise your hips.

Take a deep breath in and come up slowly. So like I told you before, first exercise gorilla burpees. We've got a lunge, a lunge, a squat, with one burpee. That counts as one rep.

First round I'm gonna walk around and show you guys what's goin' on, second round I'm gonna get involved and third round we're
gonna finish together. You guys ready? - Yes. - [Tanner] Oh yeah. - Let's start with our 30 seconds of gorilla burpees in about 10 seconds.

Here we go. Lunge, squat, burpee, in five, four, three, two, one. Let's go. So check this out.

If you're beginning we've
got Tanner over here. Same exact movement, however
he's eliminating the plyo, and he's not bringing
his chest to the ground. We've got a walking lunge. Another walking lunge.

We've got an air squat. Hands on the floor, tap your feet, land on flat feet, stand up. Great job. Over here, we've got this sexy hunk.

He's hittin' out his
plyometric gorilla burpess. Jumping lunge. Jumping lunge. Jumping air squat.

Chest to the ground, push
up, land on front feet, jump and clap. Three, two, one. And rest. So up next we've got this weird movement.

I told you I was gonna
keep you on your toes, and make sure you never get bored. 30 Seconds plus 30 seconds. Starting with sprawl frog kick. Tap your feet.

Bring your feet to the
outside of your elbows. Land where you began. Make sure your feet land
on flat feet right here. And stand up.

Let me break it down for you. Tanner over here. We're goin' one leg at a time, making sure that we
understand the movement. Other side.

Now if that's easy for you, I want you to hit both legs right here. Good, land on flat feet. Standing straight up. Good.

Paolo over here, hittin' those
double legs at the same time. Now, switch. You guys are gonna go
into your bear crawl hold. So we go into a table top position.

We've got our wrists, elbows and shoulders stacked directly on top of each other. We've got a table top in the back. We've got our hips directly
underneath your knees, and I've only got a couple inches from his knees from the floor. Shins are parallel, core is tight.

This poor guy over here is
goin' through it right now. Same exact thing. Get those knees down. Same position.

However he has his ball in
front of him dropping his head. His core and his lats are on fire. Rest. Great job.

Holy moly.
(Paolo wooing) Now I need you to grab your dumbbells. One set of dumbbells. You are not gonna put those
down for the next 90 seconds. We've got two movements.

We have bicep curls and high pulls. So check it out. And I also want you to take note that I'm lifting the same as the boys. - Uh-huh.

- [Hannah] Uh-huh. Here we go. We've got one bicep curl. Turn 'em over.

One high pull. We're gonna climb the ladder. Turn it back over. Two bicep curls.

Let's go. Turn 'em over. Two high pulls. You know what's next? Three plus three.

Three bicep curls. It's one, that is two, that is three. Turn 'em over. And high pulls.

Keep going boys. I want to point out some key things. When we're goin' for our bicep curls, palms are flashing up. We're looking for that full
extension in those arms.

All the way up, and all the way down. Good. Now whenever we go into our high pulls, our palms are facing ourselves. Elbows are coming up to the sky.

Now how do we scale this? You will just decrease your weight. So, maybe start lighter. Your goal is to not let go. I want you to hold a weight that will challenge you but not crush you.

I want you to get through this
day one feeling confident. Not feeling like you can't, okay? So, let's go. Oh. Looking good.

We've got 30 seconds. Remember elbows up to the sky, not behind you. We've go 25, where we at boys? - Six. - Seven.
- Six.

We're at seven over here. Nice. Beautiful. It is your goal, it's you versus you.

How high can you go? Can you get another rep in? I believe you can. You've got 12 seconds let's go. Come on. Whatever you got to do, get angry.

This is you building
your strength right here. We're growing. You've got three, you've got two, (clapping) and rest. Great job.

You've got 30 seconds rest, how was it? (Paolo sighs) How was it? - Amazing. - They're very quiet. How was it Tanner? - Rough. - Rough? I like that shit.

- [Paolo] We've got two more rounds. - I want to hear like
the fucks and the screams and you can say whatever you want. Emotion is so powerful. Get mad at me.

Laugh at me I don't care. Just try and enhance
- Oh we're already mad at you. - Your workout. Get mad me.
- We're mad at you.

We're mad at you. - [Hannah] Get mad. (Paolo sighs) But did you die? - [Paolo] But did you die? - [Hannah] But did you die? No! You've got five seconds, let's go again. Gorilla burpees, lunge,
lunge, squat, burpee.

In three, two, one let's go. Lunge, lunge, squat, together, burpee. On your burpees make sure that you are landing on flat feet. I want you to be in this for the long run.

If we do our ballerina
burpees which look like this. (Energetic music) You're knees are gonna hate you in like three months from now. Do it right. I want you here for the long run.

Here we go, five seconds. Burpee. Lunge, lunge, squat, together and rest. Great job.

So you know what's next. We got our sprawl frog kicks. Hands on the floor. We can either go single leg, or both leg.

But the same thing is key. Feet start and finish in the same place. Let's go. In out, land, up.

Hands on the floor. Feet back, keep your hips up. In out. Land, stand up.

Once you've got it down pick up that pace. And challenge yourself. Yes, use those legs, to stand up, rather than your back. Keep that back nice and tight.

Alright boys. Three seconds on bear crawl hold. Three, two, one, hold. This is so deceiving.

This is so deceiving. Try and hold this for 30 seconds. And then add sprawl
frog kicks before that. Keepin' that core engaged.

Our lats, our core, our quads on fire. Spread those fingertips, dig
those finger into the ground. Add some external rotation
in those shoulders to really engage those lats. Let's go Paolo.

(Paolo gasping) bring those knees down baby. (Paolo gasping) We've got five, come on! (Paolo gasping) Let's go! Four. Push it! Three.
(Paolo gasping) Two. Rest.

Woo! Alright. (Paolo sighing) We got it again. So how high did you guys climb? (Paolo gasping) Where'd you get seven? - Finished sevens. - Finished sevens.

You're doing that shit again. If you've done it once
you can do it again. That voice that is doubting you, tell it to shut the fuck up. Let's go.

Grab those weights! Bicep curls in three, two, one, go. One curl. Control it, flip 'em over. One high pull.

What I don't want is your body jolting so you get these weights up. Strict movements. Use your core. Focusing on only the upper body.

Try and keep the rest of your
body as still as possible. That's two. Where we at three? Turn 'em over. High pull.

Now with our high pulls keep
those shoulders down low, chest up high. Don't let your weight pull you forward, push that chest out. We've got four right here. Two, come on.

Three. Let's go. Four. Turn 'em around.

High pull. One. Come on. Two, yep! Three.

Four. We're halfway. That's it, let's go again. One.

Two. Let's go. Three. Four.

And five. Flip 'em over. Up, one. Two.

Three. Four. And five. We're not stopping now, flip 'em over.

One let's go! - Come on. - Two, fight it! I'm fightin' it two, three. Push past that feeling. Four.

Close those eyes. Five, we've got one more. Six. Turn 'em over let's get these reps.

We've got 10 seconds. One. Two. Let's go! Three.

Four. Let's go boys, five! And you. (Paolo moaning) And six. We got through.

(Paolo whistling) I only got to six, you're
impressive for getting to seven. Great job (clapping). So now I need you to
grab that pen and paper. This is your last round.

We're gonna do this together. I will let you know
what counts as one rep. Have your pen and paper ready. So in your rest, you can
write your total down.

We're gonna start with
our gorilla burpees. A lunge, a lunge, a squat and a burpee, is one rep. I want you to empty that tank. It's me and you and these boys, and we're gonna get through this.

Leave everything you have on the floor, right here, right now. Let's go. Lunge, lunge, squat, let's go. Burpee.

That's one. Lunge, lunge, squat together, burpee. That's two. Lunge, lunge, squat, together, burpee.

That's three. Lunge, lunge, squat, together, burpee. Four, one, two, three, in, down, up. Five.

Come on. Last one. And rest. What'd you get? - Five.

- [Hannah] What'd you get? - Five. - Five baby. Write it down. Get ready.

We're goin again. Sprawl frog kicks, count these right here. Go! In out. One.

Two. Three. Four. Five, let's go! Six.

Seven. You've got it. Eight. Nine.

All the way up! 10. Last one. 11. Rest.

Alright, not really. Write that number down. Get right, into your suspended bear crawl, or on the ground. Let's go.

Drop those knees first. Find your position. Hold it and hold. Knees down.

Breathe. We got it. Hold it nice and tight. Believe.

You got this shit. Don't you dare drop! I'm watching you! Seven. Six. Five.

Four. Three. Two. Holy shit.
(Paolo moaning) You have 20 seconds.

You don't need to write
anything down right there, till we count how high we can go. I know I've gotten to six. And I need you to do that again. Just sprawls.

That's all your counting. Take a deep breath in. Take some water. And let's go.

Here we go. Last round, we're fatigued. One bicep curl. Flip it.

One high pull. Flip it. Two curls. Come on.

Flip it. Two high pulls. Breathe. Stay in control.

Three, two, three holy crap. Turn it over. One. Let's go.

Two. Come on! (Paolo moaning) Three. Curl. We got one minute, we're 30 seconds in.

Two. Three, Four, flip 'em over. Shit. One.
(Paolo moaning) two.

Three. Four. Flip 'em over. Up! Two.

Fight it. Three. How bad do you want it? Four. Five.

Flip 'em over. We're doing it, come on. One. Two.

Get angry. Whatever you got to do, get happy. Four. Five.

Flip 'em over, we're doin' it, come on. One. Two. Three.

Four. (Hannah gasping) Five. Six, come on! Up. One.

Two. Three. Four, beat it! Five, you got eight seconds. Six.

As many reps as possible. One. (Hannah screaming) Two. Rest.

(Paolo yelling) Holy moly. Whoa. I got six, plus two. What did you get? Write that shit down.

(Hannah gasping) Oh, my. Okay. That is like gold. You're gonna hold on
to that piece of paper for the next 30 days.

Hold that shit. Put it on your mirror in the morning. Make sure you see that every single day. That you made that commitment,
to start this program.

And you absolutely are not gonna quit. You're gonna make it
through the next 30 days whether you like it or not. Traveling thigh killas. We got another section.

A is done. Just B. Same layout, 30 60 90,
different exercises. 30 Seconds of traveling thigh killas.

If you're beginning, we're gonna keep our feet
directly underneath our hips. You're gonna start like you're
in a really small house. Head is underneath the ceiling. You're gonna bounce your ass, up and down to take two mini jumps out to your regular squat position.

Two mini jumps in. What you're not gonna do, is allow your knees to come
to the inside of your feet. Keep your knees, on the outside. If you usually squat like this, this should be how your squats looks.

Tanner's gonna do it one place. Paolo and I are gonna do
traveling thigh killas. You're jumping out, out as we go forward. In in as we go back.

Traveling as we go. 60 Seconds of spider monkeys. Push up plank position. Right foot on the outside
of your right hand, you're gonna pounce your hips up and down.

Almost like a lunge. For 30 seconds. Then you're gonna hold a
wide push up plank hold. That's all you need to know right now.

You need nothing other than your mat. So let's get our weights out of the way. (Energetic music) take a deep breath in. 'Cause we gonna do this shit.

Boys are you ready? - Hell yeah.
- Oh yeah. - They're very quiet. Are you ready? - Oh yeah. - We're ready.

- Wake up! - Can't this and sweat. - Wake up.
- Come on let's get to work. - Wake up. Wake up.

- Let's get to work come on. - Quit dickin' around let's go. 10 Seconds. - [Tanner] Come on.

- Take a deep breath in. Traveling thigh killas. Keep the weight on the
heels and the chest up. In five.

Here we go. Four. Three. Two.

One. Out. Out. In.

In. Micro little jumps. Bouncing your ass, up and down. Keep going.

Good, weight is on the heels. Hips are hinged back. We're squatting up and down. Good we're halfway.

Facts about this. These guys are gonna tap out way sooner than all the ladies doin' this. Our pain threshold is way more impressive. It really is.

We've got five seconds. Paolo always taps out. Don't tap out bro. - Uh uh.

- Three. Two.
- Not today. - One.
- Come on. - Not today.

(Paolo wooing) Alright you got 10 seconds. We're gonna go spider monkeys. Hands right underneath those shoulders. Front foot forward in three, two, one.

Let's hit it. Pouncing off that front foot. Bouncing up and down. Keep going.

Tanner's over here. He's steppin' it out. You want to step it out you step it out. Maybe you do two steps.

And then you do two jumps. Hit it. One, two, back down. Alright we're just gonna get there slowly.

Good we've got 10 more seconds. Paolo's usin' those hips. Those quads right now and
those hip flexors are on fire. I know they are.

Wide push up plank hold. Hands wider than your your shoulders. Get ready boys. Fingertips to either side of the room.

You're gonna hold this plank and your goal is to get your
shoulders beyond your wrists. Hold it. Breathe. We've got options.

We can always, go from our knees, if we need to. We drop to our knees, this is gonna take some of
the weight off the shoulders so that we can get here. Or know this. The wider your hands the harder it is.

The closer your hands the easier it is. You choose. Paolo's over here, fucking killing it. Three, come on.

Two. One (clapping). Rest. So similar to round one, you know how we climbed that ladder with the bicep curls and the high pulls? We're gonna do the same thing
but with v-ups and push-ups.

One v-up. You're gonna bring your hands, up to meet your feet. Beginners, knees to chest. Let's go.

In three, two, one. One v-up. Good. Roll over.

One push-up. Roll back over. Two v-ups. One.

Two. Roll over. Two push-ups. One.

Two. Good. For all my ladies, push-ups are really challenging for us. It took me years to be
able to get push-ups.

If we need to go from our knees, same thing goes. Keep those elbows tucked in. Touch that chest one the floor. And push right back up.

Stick your ass up in the air too. If you're in between, it's always great to feel
your own body weight. Go down from your feet. Drop to your knees and push back up.

Come back. Down from your feet. Drop to your knees and push back up. Boys where we at.

- Four. - Four? Let's go Tanner. Tanner obviously has a solid push-up game. He doesn't ever look
like he missed chest day.

Lookin' pretty jacked. Nice. So on knees to chest, knees to chest bring it back out. Knees to chest bring it back out.

We're gonna build that core strength to finally get here one day. Okay? Folding that body. And it's really important that you bring your hands up to your feet, and not your feet to your hands. Push-up game is on point.

We've got 25 seconds. Let me join in with you guys. Where we at? - [Paolo] Finished five, let's go for six. Finished five, let's go for six.

If you want an extra challenge, keep those heels off the
floor for the six reps. Keepin' your core engaged throughout. That's four. Five.

And six. Good. I'm a little fresher than them. We've got less than 10, let's go.

We've got one. Two. Three. Four.

Five. And six. Relax. Great job.

That's round one done. Give me one of these. You guys are on fire. - We try.

- Yeah! - [Paolo] Get to work, keep it goin. - Get to work. Round two baby. That first one was like
that awkward first date where you don't really know each other.

Shit's about to get real. We're gonna go to second
base on this one (clapping). Traveling thigh killas
in 10 seconds people. (Energetic music) You want some active recovery? Show me your best moves.

Five seconds. In five, four, three, two, one. Let's go. Out.

Out. In. In. Breathe.

Bounce your booty up and down. Keep the weight in the heels. From your hips, to your regular squat. 20 Seconds, we're 10 seconds in.

Stay focused. You can use your arms. If you want a challenge, bring your hands behind your head, and do not use your arms. 10 Seconds.

Breathe. Nine, let's go. We've got eight. Seven.

Six. Five. Four. Three.

Two and one. Nice job. - [Paolo] Woo! - [Hannah] Spider monkeys with
a wide push-up plank hold. Five seconds.

Four. Three. Two. One, let's hit it.

Pouncing from side to side. Breathe. Good. If your mobility is not great, Tanner do me a favor.

Put your hands on top of this ball. Now remember it's an unstable environment and do the same thing. This is gonna bring your chest up. You don't have to have so
much mobility in the hips, to complete the same movement.

So if you need it, you
can come right here. Paolo let's go. 10 Seconds, push! Come on! All the way! We've got five, four, three, two, one. Rest.

Kind of not really. Push-up plank position let's hold it. Breathe. (Hannah gasping) And hold.

Challenge yourself if you want. Rock your weight forward onto your toes. Use those fingertips. Breathe.

If you need to bring 'em in bring 'em in. Hold it. Let that sweat just drip off your face. That puddle in front of you is hard work.

Let's go. It's Monster fucking Monday's. It was never supposed to be easy. Let's go! Hold it!
(Paolo moaning) We've got three, we've got two, one.

Oh my god. So good. V-ups and push-ups. Two of my favorite thangs.

- Easy easy. - Two of my favorite thangs. You've got 10 seconds. Chill on the floor.

Get that rest in. Ah! Five seconds guys. Get ready. Three, two, one.

V-up. Hit it. Roll it over. One push-up.

Good, roll it back over. Two v-ups. One, two. Roll it over.

Let's go Paolo. One. Two. Roll it back over.

One. Two. Three. And again, stick with me let's go.

One. Two. Three. Good.

I like a tricep push-up myself. Keep those elbows in. Two. Three.

Four. Hell yeah, one minute come on. One. Two.

Three. Four. Back over. Let's go.

One. Two. Three. Four.

Five. Killin' it. 45 Seconds, we are half way! Let's go. One.

Two. Three. Four. Five.

Yes. And again Paolo. One. Keep it up, let's go.

Two. Three. Four. Five.

Six. Almost missed that one. 20 Seconds let's go. Come on.

One. Two. Three. Four.

Five. Six. It is you versus you. You like to play games? Me too.

Beat your highest score. One. 10 Seconds. Two.

Three. Four. Five. Six.

Seven. And (slapping) rest. - Fuck. - I got six rounds plus seven v-ups.
(Paolo wooing) But don't write that one down yet.

You've got one more round till
you write your scores down. This is it. Get up. Get up! Shake it off.

Get your, keep your head in the game. Don't check out yet. Three minutes of wild with
some change in between. And this shit is over.

Get ready. Thigh killas, we're gonna count. Out, out, in, in is one rep. Here we go.

Five, four, three, two, one (clapping) let's hit it. Out, out, in, in. One. (Hannah gasping) Two.

(Hannah gasping) Three, let's go! (Hannah gasping) Four. Yup! Five, I know it burns. Those quads. Six.

Let's go boys. 10 Seconds. Let's go, seven. Out, out.

In, in. Eight. I can get one more I know I can. So can you.

(Clapping) Nine. Good shit. Write that down. Nine total thigh killas.

Or however many you got. (Sighs) Spider monkeys. I want you to count your reps. Here we go.

Hit it. One. Four. Five.

Six. Seven. I'm gonna stop counting so I
don't annoy you but keep goin'. Breathe.

Good. (Hannah gasping) One. Yup! Seven, 28, 29, 30 keep going. I believe in you.

One. Two. You've got five seconds. (Hannah gasping) I got 40.

Hold that plank. Write down that score. Hold that plank. Let's go.

Breathe. This is your finisher. To finish with this
after that shoulder burn is really testing you. I know you got it in you.

I know you got it in
you, this is all mental. You made it here. You can make it 10 more seconds. I dare you to shove that
weight even farther forward.

This is it! Come on. Five. Four. Let's go! Three.

Two. One. Shit. Shake it off.

I know those arms are tired. But don't worry we're
gonna start with v-ups. Get a towel if you need it. I'm sweating like a mother fucker.

- Oh yeah. - 10 Seconds. - Buckets. - Buckets of sweating buckets! Five seconds people.

V-ups to begin. Three, two, one. This is it. One.

Come on. One. Let's go. One.

Two. Paolo keep those heels off the floor. Come on. One, two.

I know you got it in you. I believe in you. Two. Three.

You got to believe in yourself. Don't sell yourself short. One, two, three. Yeah.

Four. One, two, three, four. Let's go. You've got one minute.

Four push-ups. One. Two. Three.

Four. Push it. You can do this. Set your own pace.

And stick to it. Let's go. Ugh. Five.

I believe it, let's go. We're halfway. Do it! (Hannah gasping) Four. Five.

Where you at boys? You're very quiet. - Five. (Hannah gasping) One. Two.

Three. Four. Five. Six.

Yes. And again. Those v-ups, your quads are on fire. One.

Two. Three. Four. Five.

Six. I've got 15 seconds what you got? One. Two. Three.

Four. Five. Six. Seven.

I'm getting one push-up if it kills me. Three, two, (slapping)
(Paolo moaning) One. How to work. Way to work.

Write down what you got. I got six, plus one. (Energetic music) I know you may, whoa I'm sweaty, I know you may have done
better in the second round, but that's not what we're testing. We're testing you when
you're in your last round, when you've given everything you've got.

Learn, to not hold anything back. People always say to me like, this day is so much harder. No way. The day is as hard as you want it to be.

You're in control of that intensity and that's what I mean by that. Don't workout for hours a day, dickin' around giving your 20%. Workout for 30 minutes a day, and give it 150%, and leave your body on the floor. Every workout I do, including this one, I feel like I'm like done, like there's nothing left to give.

And that's how I know
I've had a good workout. If I can stand back up, and walk out of the gym
like nothing happened, barely breaking a sweat, that's lame. Get back in that gym, (clapping) and do better. 'Cause I know you can.

The only one who's
holding you back is you. You guys crushed it. Welcome, to the program. Welcome to Monster Monday.

These guys destroyed it too. (Clapping) Paolo, Tanner, we got Turbo and T-Pain. I don't know what my nickname is yet, we'll think about it. Thank you guys for joining
us and we'll see you soon.

Good shit. - Good job. (Clapping) - Oh my goodness. Happy Monday.

(Energetic music) - [Announcer] 45 fitness plans. Daily workouts. (Energetic music) Results for life. Sign up today..

Intense Abs Workout Routine - 10 Mins Flat Stomach Exercise

Hey everyone welcome back to my channel, so today I'm going to do an intense 10 min abs workout. Its going to burn but its going to be so worth it.  It's going to be 10 exercises,  50 secs each and 10 secs rest. And for 10 minutes non stop.

So yeah without further ado. Let's get started The first exercise is reverse crunch with leg drop. Just make sure your legs are straight as possible when you do the leg drop Let's rest for 10 seconds, and we are going to do some crunches Let's take a 10 seconds rest, and we will move on to these [kicks] Just cross over your legs and make sure your back is flat on the ground Let's take a ten seconds rest, and we have Russian twist Lean as far back as you can and twist make sure your back is straight [I] know it can be quite difficult by now, but let's try out best Next we have mountain climbers bring in one leg in at a time as fast as you can. Let's do it guys Now let's do bicycle crunches, my all-time favorite.

Bring one leg in at a time touch on the opposite elbow Flip over and we are going to do spider planks Bring your knee as close to your elbow as possible. This is really great for obliques Now we have plank with hip twist. Anyway three more exercises guys we can do this Next we have raise lakes crunch. Just one more to go after this, let's push it guys And the last exercise is up and down plank   Three seconds left ...And we're done! I hope you guys enjoyed today's workout Thanks so much for watching guys, and I'll see you next week.

Bye.

How To Train For MassArnold Schwarzenegger's Blueprint Training Program

(Film reel rattling) (piano music) - [Arnold] Not every legend is a myth. Some are flesh and blood. Some legends walk among us. But, they aren't born, they are built.

Legends are made from iron and sweat, mind and muscle, blood
and vision, and victory. Legends and champions, they grow, they win, they conquer. There's a legend behind every legacy. There's a blueprint behind every legend.

I'm Arnold Schwarzenegger. This is my blueprint. (Piano music) (film reel rattling) - [Narrator] Arnold
Schwarzenegger, 28 years old, six foot two, two hundred and 40 pounds. Mr.

Olympia for the past five years. He is preparing to defend his title this year for the last time. - All Mr. Universes from
the past five years or so come and get together in
one contest and we find out who's the best of all the Mr.

Universes. So they created the Mr. Olympia contest, which is then the top contest, and then whoever wins that
is the top bodybuilder. - And you are the top bodybuilder.

- Right, yeah. - I think that everyone knows when they get into training that you're not going to go and become a champion from
one day to the next. But the question is, how
can I speed up the process? (Inspirational piano music) And then the important thing is, did you train the proper way, which is to train the basics, if it is the squats, if the two arm curl, if it's the bend over
rowing, if it's the clean and the press, the bench
press, the incline press, the dumbbell press, all
of those basic exercises, and that's what you need to do, especially the last three
months before a competition. You've got to shock the muscle, shock the muscle and shock the muscle with different kind of
training principles.

Expose your weak points. You're gonna go and hit those marks, and then you move the bar higher. Then you move the bar higher, and you feel that with hard work, you can achieve the goals and you can become successful. (Inspirational orchestra music) (film reel rattling) - [Arnold] The important thing for people to recognize is that not everyone wants to be a champion.

Not everyone has the
desire to stand on stage, to stay up there on stage
and win Mr. Universe or Mr. America or the
World's Best Built Man and Mr. Olympia and all
of those kind of titles.

No. But they can apply
the same principles. One thing I can tell you. There's major mistakes that are being made today in bodybuilding by not covering those basic exercises.

Because today men are
going to the gymnasium, I don't see anymore
the kids learning about the cleaning and pressing or
they to the two arm snatch and they do the upward
rowing from the floor up, and all of those kind of exercises that are so important to create the traps and to create the lower back. (Film rattling) I think that the three
exercises for chest today I have always done. The first year when I started training and the last 10 when I was training, is bench press, incline
press in different levels, so to start low, medium
and high, and then flys. I mean, to me the flys was
an exercise that gave me the full pectoral muscle development, because I went all the way out and almost hitting the ground
and I was a big believer in expanding the chest as much as possible and giving that stretch, because remember with
muscles the important thing always is to get the
stretch and to get the flex.

And so, to me, that going all the way out with the dumbbells as far as
you can to get that stretch, and then to come in and then to have the dumbbells touch and
then flex like you're doing the most muscular on
top, and then going out again, those are the kind of
exercises to me that were like, you could not replace
them with any machine. This was it. One of the main things, of course, in order to create size and to create muscle growth, which sometimes the body will hit a wall. What that basically means
is that the body is saying, "Look, I know all your tricks, "I know you're gonna start
first with bench press, "and then I know you're
gonna walk over to the "chin-up bar and do chin-ups, "and then I know you're coming back "to the bench press and then you "go to the chin-up bar and
come back to the bench press.

"I know that routine. "I know exactly everything you do "and I am prepared for that." So you have to go and use
the shocking principle. (Intense orchestra music) The body, and if this chest knows that I'm gonna start with
135 and then I go to 225 and do 275, I'm gonna go
and start now with 315, and I'm gonna do 20 reps with 315. And then I'm gonna go and have the guys pull off plates and then have 225 left, and then I'm gonna do another 10 reps.

And then I'm gonna have them take off another 45 pound plate
and then I have 135 left, and then I'm gonna go
to do another 10 reps. Or maybe if I can, do 15 or 20 reps, and let's see if the pectoral
muscle is used to that. Then always you will find that your pectoral muscle
is shaking after that. It did not know what to
do because it's cramping and it is being tortured
and it is in pain, because you've now shocked the muscle.

(Film rattling) Bend over rowing with a
barbell and the t-bar rowing. I mean, any kind of a rowing exercise that uses the thickness,
those are the exercises I always relied to, again,
from the beginning to the end. There's a lot of bodybuilders that have a kind of a deficiency
when it comes to the lower back and to the
striation of the lower back, which you only get from
stiff legged deadlift and from regular deadlift,
and from bend over rowing and all the stuff without
supporting your chest. You've got to let your body free and let the lower back hold you up while you're doing the bend over rowing.

We did off the bench
balancing on the bench up to 315 pounds bend over rowing, because that's what gave you that strength in the back and gave you
the thickness of the back, because remember when you train the back you need the width and
you need the thickness, but you need the thickness in
the lower part of the back, you need the thickness
in the top of the back and the outer back and in the center back, so you've got to train
and to find exercises for all of these different things. Curls, barbell curls. I was up doing reps with
275 in the barbell curl. Many times we would start
out with the weight, with a heavy weight and do just one rep.

Then I have them pull
off plates and do curl, but just enough that
I can now do two reps. Then pull off plates
and do the three reps, then pull off more plates
and do four reps after that. And so this is how I would go up until, without ever putting the bar down, to really let the bicep know, "you don't know what's coming, "you're not gonna get used "to my training method. "I'm gonna have all kinds "of tricks up my sleeve." I mean, it was absolutely essential to do the barbell curl to create the thickness of the bicep, to do the dumbbell curl
on the incline bench, and to do the concentration curl.

Because the concentration
curl isolated the biceps with the heavy weights,
not with light weight, but do heavy weight, but to isolate it and to really concentrate and to create that peak on the outside of the bicep that they need when
you do your back shots. The tricep was a lot of narrow bench press in the early days, then
triceps extensions down and then overhead tricep
extension with one arm and with both arms and
then also tricep extension out of bar where you let
the head go under the bar and press out and use
your own body weight. Shoulders. Dumbbell
presses, barbell presses in the front and in the back.

I mean, we always did the rear press behind the neck kind of presses. The military presses, the dumbbell press, which is now called the Arnold Press, because there was a certain
way that it was done in order to really create the stretch of the front deltoid. We come down with the elbow here, not just to here, but
they come all the way down and then to rotate out and go
up and to get the full flex. And then lateral raises, and especially bent over lateral raises on the bench, that's a 45-degree bench.

This is a specialty that I've learned at Vince Gironda's gym. He had this cutout on
the face where you could still breathe, where
you don't have to look sideways but you can breathe. But it is 45 degrees and
to turn your wrist outward like this and it is a fantastic
rear deltoid exercise. We many times went into
the gym just one day a week where we went to 110-pound dumbbells and we did dumbbell
presses, we did six reps.

That's all we could do, six reps. So we picked up the hundred
and did another six reps. Put them down and took the
90s and did another six reps. Then picked up the 80s and we went all the way down to the 40s and barely could to six reps then with the 40s.

But I can tell you that I did not know where to put my arm, because
my deltoids were screaming. They were in pain. Why? Because I shocked the muscle. (Film rattling) Squats is I think the most important exercise to create thighs, big thighs.

Squats, rear squats, front squats, leg extensions, lunges,
stiff legged deadlifts, or good morning exercise with stiff legs, and a lot of leg curls. Then sometimes in order to
shock the body and the muscle, we would switch from squats to leg press, so just load up the leg
press machine and do a lot of leg press and stuff like that. (Film rattling) There will be regular ab
training that we did for abs, which is just leg raises. We did straight legs, leg
raises with bent knees, sit-ups, roman chair sit-ups, which gives you the 500 reps, which was an absolute necessity, and we all believe in, and then crunches.

Everything fits together now, and all I have to do now is get my posing routine
down more perfect, which is almost impossible
to do, you know. It's perfect already. Oh yeah. It's down to a point.

Wait when you see it. (Laughing) I think the important thing is that you always go all out in every set and that you really don't save yourself for the next set, because there's another big mistake that a lot of people make. They say, okay I'm gonna do 20 sets, so I better take it easy on
the third and fourth set, and then the fifth set
and then the 10th set, because I still have 10 sets to go. But that's the wrong approach.

Each set ought to be going all out. I think the most important
thing is that you eat the right way and that
you get in the amount of protein that your body
needs, and there's always, of course, a debate how much
protein does the body need. I always lived off the
formula that for every pound of body weight I want to
get one gram of protein. The challenge, of course,
is that how do you get this 250 grams into the body and
have the body take it all in, rather than just letting it go through? I felt like that for me it worked best when I had five meals a day.

There's some people that
can work with three meals. For me, five meals was the answer. And the reason is because
I never was a big eater. I always felt comfortable
with a regular-sized steak.

If you give me a 10 ounce steak, even in my hey day, I was happy. And to have a bit of
vegetable, so to have some sliced tomatoes on it, and then some salad or something like that, I'm fine. In the morning, if you gave me just three scrambled eggs with a little
bit of bacon or sausage with some cut in tomatoes and
onions, I was fine with that. The only thing is that two hours later, after that breakfast, I was hungry.

And so when I was sitting at
Santa Monica City College, or I was in the workplace
doing construction work, or wherever I was, I
would pull out of my bag a little plastic container
that had a cup on it that you usually use at the
bar to mix things at the bar. And I would have my milk
in there and I would have my protein powder in there
and everything like this, and I would just close it up
and then put it in my bag. And then I'd be sitting in the classroom, and I would just pull it
out, shake it up like that. Everyone would be looking, kind of, "what the hell is he doing now?" And I would be shaking my protein, (mimicking shaker) Just like a bartender doing
all the little tricks, and then I would drink it,
close it up and put it away.

That, to me, was the
additional 30 grams of protein that I needed at that time, and then I would be an hour
later going to the gym. Then we'd be working out
for two and a half hours, and then we would go for lunch. There would be a late
lunch, and then I would have again a regular steak and then
two hours later after that I would have another one
of those protein drinks. So I would have two times
a day protein drinks in order to get the 250 grams of protein, because as I said, it
is absolutely essential that you have enough
protein so that you can really experience the muscle growth.

We have to recognize that we would not get all of the nutrients,
the vitamins, the minerals and the proteins and all of this stuff that the body needs
just with regular meals. This is why we have supplements. And that's why they
are called supplements, because we are supplementing, because we don't get
enough from regular meals no matter how healthy
and how good you eat. - [Announcer] All three
contestants, Lou Ferrigno, Serge Nubret and Arnold
Schwarzenegger for a pose down for the final decision for the judges.

- [Arnold] So now I've built a certain amount of mass during the year, and I've worked now on certain weak points throughout the year, and now with the combination of the diet and of high repetitions and more exercises and more sets, take that
mass and chisel it down and work on the details. And that's why I called the
period before competition the most exciting period, because that where you
really have to concentrate, pay close attention to it every day, look at yourself in the
mirror in an honest way, and expose your weak points. That motivates you then. That's what makes you train harder, So you've got to expose those weak points.

But the key thing is to set the course, to do the training every day, to eat the right way, and you're gonna go and hit those marks. Then you move the bar higher, then you move the bar higher. It is really exciting to do that, and you feel that with hard work, you can achieve the goals and
you can become successful. The training principles and
the nutritional principles, the kind of protein that you
need and vitamins you need and minerals you need and all
of these kind of supplements, it all still stays exactly the same.

That is the important thing. (Cheering) - [Announcer] And the
winner, the one and only Arnold Schwarzenegger!
(Crowd cheering) (dramatic music) - Bodybuilding has been a
beautiful experience for me, and I will continue it
for the rest of my life. I only stopped competing, but I am not stopping bodybuilding. It's the greatest sport
(crowd cheering) Thank you.

(Film rattling).