Do This Workout EVERY SINGLE Day!


If you want to improve yourself, you need to write exercises and a good workout structure. The following workout will mobilize stretch and strengthen your whole body. It can be used as a beginner or as an advanced athlete, it’s possible to do it as a warm-up as a cool-down or even as a simple and short workout itself. The first exercise is hanging. This sounds quite simple, but instead of just hanging passively from a bar, you switch between the passive and the active hang in the passive hang. You stretch the pecs and, let’s select your shoulder plates travel upwards, open your shoulder aim for a nearly straight spine and engage your abs hold this position for about 5 seconds. After that you do the opposite. You pull your shoulder, blades down arch your back and engage your glutes and hamstrings in both positions. You always aim for straight arms, never ever bent them. The second exercise is about spine and hamstring, mobility and flexibility in the Jefferson curl. You stand straight and start bending. Your neck, by moving your chin to your chest, aim for bending your spine vertebra by vertebra and move your hands along your legs down to the ground until you reach the lowest position possible, hold it for about five seconds and reverse the complete process. Don’T bend your knees when you go down, but also don’t extend them completely. Keep them extended to 99 %, always keep tension in your leg muscles and hold them extended. The whole time, if you aren’t able to reach the ground, just try to go as deep as possible and increase the range of motion from workout to workout. The third exercise is the deep squat and reach you start in the deep squat position. Now you put one arm on the ground and press it against the inside of your thigh. Try to rotate both knees as much outward as possible and don’t let them collapse in water. Now you rotate your body to the opposite direction and raise your other arm. Try to extend this arm as much as possible and outward rotate it so that your thumb and your armpit point backward. Keep your neck straight and look back below your armpit hold this position for about five seconds and then change the side. If you aren’t able to touch the ground with your hand, because you can’t reach the deep squat position hold yourself on to a bar or something similar and go as steep as possible before you do the movement, the last exercise is the EZ bridge. This exercise stretches to chest and front delts and engages your hamstrings gluts and nearly all muscles on your back. Try to extend your arms, bring your shoulder plates together and lift your body as much as possible. If you aren’t able to lift your body until its trade or even extended, do the dynamic version of this exercise and try to increase your range of motion step by step always take care that you keep your arms straight and raise your chest as much as possible. Ok, now we take a look at the routine itself. You do all four exercises after each other, with only 30 seconds rest in between the exercises. After you completed one round, you rest about 60 seconds and do another round for our beginners. We suggest 2 rounds of this circle, but if you are already an intermediate athlete you can do 3 rounds, you perform each exercise for a specific amount of time before you switch to the next one. You start with a passive to activate. You should perform this exercise for a minimum of 30 seconds. 60 seconds would be optimal, but if you can’t hang that long stop for 30 seconds and work your way up to 60. After that, you continue with the Jefferson curl. Here you aim for a minimum of 60 seconds and, if possible you go up to 120 seconds. The third exercise in a circle is the deep squat and reach again. The goal is to do 60 seconds, but if you aren’t able to do that start with 30 seconds, the last exercise is the EZ bridge. Here it’s the same 30 seconds for beginners 60 seconds for intermediate or advanced athletes. Do this workout every day, but don’t exhaust yourself when you do it. This workout is about mobility, recovery, spine health and injury prevention. It will also help you to build up an evenly trained, mobile and functional body. You can find all those exercises and many more in our mobility program as well, while this is only a simple routine. Our mobility program includes complete flows, locomotion exercises and skill training for advanced athletes. The program comes in three levels and fits everyone trained with it for over six months and achieve amazing results. If you have further questions, just leave a comment: thanks Alex

Read More: Best morning exercises to kickstart your day

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5 Tips to Achieving Your New Year Fitness Resolution

5 Tips to Achieving Your New Year Fitness Resolution

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5 tips to achieving your new year fitness resolution If you like me don’t have a consistent diets plan I can start a diet plan and then after a few days I am back at eating junk foods so I’m with you man it’s a great question if you ask what to do about it right and a very common problem I would say so I thought that’s multi-purpose this piece of content so more people can benefit from my answer and instead of just one person as I’m pretty sure more people are having this exact same problem the problem was starting a new workout plan all enthusiastic and then falling off it after two weeks.

Or like Arnold Schwarzenegger starting a new diet plan filled with motivation right and then back to eating junk foods after a while and this is a never-ending cycle of being motivated and falling off your commitments becoming sick and tired and eventually being sick and tired of being sick and tired and then starting all over again right so if you are struggling with consistency there are basically two options okay option number one is your goal is not clear enough and option number two is your plan or approach is not sustainable let’s cover number one real quick if you don’t know what you want or why you want it then most likely you don’t value the means that are necessary to achieve that goal right if you if your goal is to step on the Olympia stage as a top-level physique competitor.

But you don’t want to sacrifice the doughnuts you eat at lunch every day okay your goal probably isn’t thought through properly would you agree so the same applies to work out it’s, all the same, let’s say he wants a physique similar to the ones on a world-class stage but you don’t want to work out for more than two hours a week it’s the same thing right so get your goals sorted out okay know what you want what you really want and why you want it okay there’s no right or wrong answer it just creates clarity in your life, okay the second option of not being consistent is your plan or approach not being sustainable listen if you cannot stick to something being consistent it means that whatever you are doing is not sustainable which agree so listen up.

You don’t have to start off with eating four to six fixed meals every single day okay I had this conversation with a guy the other day and I told him the same thing startup with just following a few simple nutritional guidelines okay that is sustainable and that anyone can stick to okay if you want to lose weight, for example, follow the guidelines in my free weight loss guide such as removing any drinks that contain calories, okay anyone can do that right not everyone can turn around their whole lifestyle and eat six boring fixed meals every single day but everyone can remove calorie drinks right now if you want to build muscle follow some of the simple guidelines in my free muscle-building guide like getting the way you do right now and just drink a liter of whole milk every single day on top of that okay for the extra calories and nutrients you’re adding two bananas pre-workout if you’re still not getting any weight and the sustainability thing applies to work out too.

So if you go all-in and go from nothing to training five-six or seven times a week for two hours a day you will most likely feel ok trust me I tried that too and I filled so it’s not sustainable for most people and this shouldn’t have to be it’s unnecessary so don’t worry about that if you want to lose weight simply start out with the walking everyday guideline that I preach everywhere and only start weightlifting two to three times a week when you are ready for it okay now if you want to build muscles simply start off with three-four body workouts a week taking no more than one hour each okay guidelines like these are simple sustainable and shouldn’t cause any problems with consistency right if you cannot be consistent with simple guidelines like these then your problem is obviously option number one which is your goal is not clear enough you don’t know exactly what you want or some wide behind.

It’s okay which isn’t bad I’m not judging you but you need to have clear goals before you can ever be consisted in anything okay because if you don’t know what you really want or why you want it there’s no way you are ever going to be consistent in taking action required for that goal makes sense it is if these guidelines inside my free weight loss guide and muscle building guide which by the way you can access for free in the description below if these guidelines are becoming easy after a while okay then you can take the next step in your training and nutrition all right also things are going to become easier after a while okay once you build habits once you get the momentum going once you get the ball kind of rolling right it’s all going to become easier the longer you stick to it so I really hope this helps let me know if you have any questions make sure to LIKE and subscribe and I will talk to you soon thank you…