[free video] 10-minute bodyweight "Punisher" workout

In just 10 minutes you can set your metabolism on fire for the next 24 hours.

 

Try this workout for free and let me know what you think.

 

 

Click on the image or link below to get your FREE workout.

 

Get your free 10-minute "Punisher" workout here

 

Why is it called "The Punisher"? Just watch the video and you'll see! 

 

You'll also get hooked on these short, NO-Equipment Home Workouts that you can do anytime, anywhere.

 

Boost your metabolism with body weight workouts!!!

PS - Now there's no good excuse for missing a workout... not when the "Punisher" only takes 10 minutes and you can do it ANYWHERE.

 

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Gym Rat or Not, Don't Forget to Do This at the Gym

Wouldn't it be nice to end every active week with an intense deep-tissue massage to help ease your muscles? But since we can't always spring for a trip to the spa, here's what we can do — use the foam roll at the gym.



You may have seen people in the gym foam rolling and think it's just for serious athletes or gym rats, but that's not the case. But there are many reasons why massaging out the tight knots in muscles is an important part of your workout routine, even if you already stretch regularly. Why? Because no matter how much you stretch, the build up of fascia that creates muscle knots that won't go away, which can lead to many different problems.

The aftermath is clear: not only are you working new sets of muscles (meaning new ways of being sore) but you are also realizing how much more you need to be foam rolling. Tim Rich, trainer at Crunch Gym, says that everyone, avid athlete or not, should be using those long spongy cylinders daily. Read on for why and how you should be foam rolling every day.

• Helps prevent common injuries. One of the most important reasons for a regular foam-rolling routine is to prevent those often too common exercise-related injuries. Many runners, for example, become painfully well acquainted with their IT band if they don't take care to massage the band of tissue. IT band syndrome and other similar flare-ups can be caused by too-tight muscles. Foam rolling every day ensures you are massaging away fascia buildup in your muscles, in order to help prevent those areas from becoming injury trigger points.
• Helps you de-stress. Had a hard day? Foam roll your worries away. Digging for those knots "releases tension that is built up in the connective tissue to keep you less stressed," says Tim. He recommends a simple all-over body routine in order to combat the "desk posture blues" that happen from sitting too long in the office.
• Keeps you flexible. Building up your flexibility is key for any fitness routine, Tim says, which means you constantly should be stretching and doing exercises that'll help you gain flexibility. Stretches that lengthen your hip flexors, for example, can help combat tightness from sitting as well as lower back pain.

The more regularly you use a foam roll on your tight muscles, the less painful it'll be. Ready to roll? Here is a video on how to foam roll your quads and IT band for elongated, flexible, and injury-free thighs and happy knees.

The Herschel Walker Diet, Workout, Push-ups Routine. The Guide to Eat, Train and Think like Herschel Walker

Article by papastar

So why would you want to follow the Herschel Walker Diet and Workout Routine? Why would you want to think like him? Because at 48 years old he his in better shape than anyone I have ever seen. His routine is incredible and his insights are amazing. But his lifestyle is very simple and after all Leonardo da Vinci said “simplicity is the ultimate sophistication”. By the way Herschel Walker is my personal hero right now. The guy is a freak. I am going to do my best to eat, train and think more like him. Read the following and you’ll see why…

Herschel Walker just like Da Vinci knew that simplicity works... By the Way these are drawings Da Vinci did of the human shoulder. His drawings of the human body are incredible.

A Diet so simple ANYONE can do it and why EVERYONE should be doing it…

So what is the Herschel Walker Diet? And what makes it so simple and work so well. Herschel Walker eats one meal a day. He says he simply has never been a big eater and everyone in his immediate family is this way too. Many of his family members have lived into their high 90’s and early 100’s while still being healthy and active.

This doesn’t surprise me at all. There is a lot of science out there indicating that weighing less and eating less equals dramatically longer lifespans and less disease. Many doctors and scientists believe this is because the body functions better at a lower body weight and fat percentage and that giving the digestive system breaks from digesting allows it to stay healthier and more disease free since less food is going through it and “polluting” it.

I'd have to say these picutres prove that eating less and natural body weight lifts work. It's pretty amazing really.

Intermittent Fasting is becoming very popular in the diet and fitness industry. I  fast regularly. Five days a week I eat one meal which is dinner. I always feel much better, less bloated, have more energy and am much more productive on days I only eat dinner.

What Does Herschel Walker Eat?

So we know what the Herschel Walker Diet is now, but what does he eat? He says he doesn’t ever eat red meat. He says most nights he has a little fresh poultry with a salad and little soup. That could be anywhere from 400 to 1,200 calories depending on dressing used, and whether or not the soup is cream or broth based. But if you are only eating one meal it doesn’t matter. You are going to be shredded eating this much (or should I say little) as long as you are doing some resistance training. And the Herschel Walker Workout regimen has resistance training so it makes sense why he looks the way he does. But before I get into the workout I wanted to mention the macro nutrients in his diet. You can tell he gets plenty of vegetables and a little protein. Plus the soup and salad add a lot of volume with very little calories making him feel full but without consuming a ton of calories.

The Herschel Walker Diet proves you don’t need hundreds of grams of protein to have a lot of muscle mass like body builders and meat heads will tell you. 40 to 80 grams per day is more than enough to support your muscles. I have said before and science has proven: If you lift weights/partake in regular resistance training you will grow/keep your muscle mass. The only thing that determines whether you grow or keep muscle is how hard you train. If you progressively lift more (weight or reps) and challenge your body you will grow more muscle and increase strength. If you just do the same thing for weight lifting every day all year you will only keep the muscle you have. It’s that simple. Really.

This picture weirds me out. But despite the artistic form of the body being a little uncomfortable to look at in this photo it's more evidence Herschel is a freak.

The Herschel Walker Workout Routine

So this is going to be quick. Herschel Walker says he has never lifted weights for his workout. That’s not to say he’s never picked up a dumbbell or a heavy bar. I am sure he has he is a former Heisman trophy winner, NFL Superstar, and current MMA fighter. However, for his workouts he doesn’t lift weights and he never has. This is his workout routine.
Every Day:

• 750 to 1,500 Pushups
• 2,000 to 3,500 Situps

That’s it. And he is this ripped and has been this ripped since High School. He jogs a little, sprints or does HIIT a little. But not regularly not even once a week. Currently he is training as an MMA fighter so he spars and rolls around on the mats, but it isn’t significant calorie burning or resistance training happening there. It really is just the push-ups and sit-ups for his muscle mass. But MORE IMPORTANTLY it is the DIET specifically the low calorie diet and regular fasting throughout the day that makes him look so shredded and have such a low body fat.

So eat less, do a lot of push-ups and sit-ups and look ripped to shreds.

*Note* The following video is over 15 years old. Herschel Walker no longer does pull-ups and dips everyday. He did at one point, and I recommend you do them as well for variety and overall health. The hands position thing he mentions also tells us that variety is key. Mix your body weight workout up. Think of every way to do push-ups, sit-ups, pull-ups and dips. It will make it more fun and train your body better while making it look better too.

The Secret Benefit of Fasting
Sure you could eat low calories but spread it out over the day. You would lose a lot of fat. But you would miss out on the secret benefit of fasting. And that is the scientifically proven FACT that fasting for 18 to 24 hours (technically upwards to 36 hours but that isn’t very practical) increase Human Growth Hormone (hGH). This increase in hGH gives you more energy, speeds up fat burning and increase muscle growth. Sign me up.

Think Like Herschel Walker

Herschel said something in an interview on PTI (an ESPN show) on January 27th, 2011 that I thought was pretty genius. Simple but genius.

“We worry too much. We worry too much about everything. I think that’s why we die, we just worry too much”

I know, I know it’s not that earth shattering and science can’t help prove jack about that statement. But stress is an awful beast. It causes us to feel like hell get more sick and be less productive. Let’’s all stop worrying so much and be happier. We need more positive energy in our lives and more happiness. We will live longer, and healthier. We will be happier while we’re doing this too.

Final Thought

Eat Less. Do a workout that involves resistance training. Worry less. Look ripped. Be happy and positive. It will do wonders for your life.

 

Thursday May 30th Workout

Logging In Today

Warm up:
Inward Step
External Rotations

Cardio:
11.2 Mile Run to Arlington Cemetery

Workout:
125 Pull-Ups
125 V-Ups
275 Walking Lunges
375 Push-Ups
100 Step-ups
100 Hanging Triceps Dips
=1100 Repetitions

Cool Down:
Stretching

My name is Eddie Smith. High School Baseball Coach, NASM Cerified Personal Trainer, NASM Corrective Exercise Specialist, NPTI Certified Personal Trainer, NPTI Nutritional Specialist, BA Exercise Science, Former College Sports Athlete (cross country, indoor track, and baseball). Check out my site http://www.toppitchingvelocity.com. A website designed to give pitchers the resources on their path towards success.

Wednesday May 29th "Hump Day Special"

Logging In Today

Warm-up:
Hand Walks
Feet Angled out Slow Squats (1-2-3-4-5 cadence)
External Rotations

Cardio:
20 100 meter Sprints

Workout:
100 Burpee w/Push-up
100 Body weight Rows
50 Wind shield Washers
100 Squat Jumps
200 Jumping Jacks
50 Basketball Rim Jumps (after one jump-immediately into the next jump without stopping to reload)
100 Mountain Climbers (1-2-3-1 cadence)
=700 Repetitions

Cool Down:
Stretching

                         *Breakfast*

15 Sneaky Duct Tape Hacks for Health and Fitness

By Laura Newcomer, Greatist.com

There’s no doubt about it: Duct tape has adhered itself to American hearts. Invented to help the war effort during World War II, duct tape originally went by the moniker “Duck Tape” because of its ability to repel water. Once the war was over, civilians started using the tape in construction. For a while it was used most commonly to hold metal air ducts together, earning the silver-gray adhesive its second (and current) name: duct tape. Pretty soon, consumers realized the tape was good for more than adhering ducts; it’s an incredibly versatile tool that has been used for anything from the Apollo 13 mission to making prom dresses. Turns out, the magical stuff also has some neat uses for the health- and fitness- inclined. Here, we’ve rounded up 15 of them.

HEALTH
1. Remove Warts
Apparently it’s not just an old wives’ tale. Studies of duct tape’s effectiveness have yielded mixed results, but some research does suggest regular gray duct tape can assist in wart treatment. To give it a whirl, cover up warts with duct tape every day for six days, then soak the warts in warm water on the seventh day and exfoliate them with an emery board or pumice stone. Repeat this process for as long as two months, and there’s a good chance your warts will be gone.

2. Prevent Blisters from Ruining a Workout
Avid runners, walkers, and hikers are likely familiar with this trick: When you first feel the symptoms of an impending blister (i.e., burning, friction, or irritation), apply duct tape over the irritated spot as smoothly as possible. If a blister has already developed, protect it from the duct tape’s glue by placing a circle of paper or gauze directly over the blister, and then apply the duct tape on top. Voila: Pain be gone!

3. Make an Emergency Bandage
If you’re nowhere near a first aid kit when someone develops a cut, apply some sterile, absorbent fabric to the wound (a bandana or strip of t-shirt will do in a pinch) and then wrap duct tape around the cut (applying firm, but not constrictive, pressure) to hold the fabric in place.

4. Make a DIY Mask for CPR
Needs to administer mouth-to-mouth don’t have a CPR mask handy? A strip of duct tape could help save a life. Fold big piece of duct tape over on itself (so that the sticky side isn’t exposed) and cut a quick slit to breathe through (important note: do this quickly).

5. Trap Bugs
No one wants flying insects buzzing around inside. Keep bugs at bay by hanging long strips of duct tape from the ceiling (like flypaper). If you’re looking to get a cardio workout out of your bug trapping, wrap a tennis racket in duct tape (sticky side out) and wave it around to trap the little critters.

6. Keep Socks from Slipping
Sliding around in your socks on tile floors is all fun and games until someone crashes and cracks a few bones. Skip the skid by attaching a strip of duct tape to the bottom of each sock in order to make a non-slip sole. (This one’s especially handy if you have kids.)

7. Make an Apron
Need to protect your clothes from getting messy while whipping up some healthy recipes? No problem — just make an apron from duct tape!  Or, heck, just make a whole water-resistant outfit out of duct tape.

8. Make Garden Labels
If you’re lucky enough to have a garden, keep your herb and produce beds organized with adorable garden labels made from aluminum duct tape.

FITNESS
9. Work Out — Intensely
A thirty-minute, high intensity interval training workout using nothing but duct tape (and an optional jump rope)? Count us in!

10. Get Stronger Arms
This move is super simple, but if the Marine Corps Times recommends it, we’re going to assume it’s pretty legit. Just hold a large roll of duct tape out to your side, and keep holding it there until you no longer can. Then repeat with the other arm.

11. Repair Ripped Camping Gear
Duct tape is one of the best tools to have around when it comes to preventing a camp trip from going downhill. Use it as a temporary fix for a hole in an air mattress or a rip in a tent or sleeping bag.

12. Improve Punching Accuracy
If you train with a punching bag, challenge your accuracy by placing little squares of duct tape on the bag to use as targets during a workout.

13. Correct Ski Issues
While out on the slopes, use duct tape to (temporarily) fix a broken ski pole or to reduce snow build up on skis — if snow keeps sticking to the bottom of your skis, simply apply a layer of duct tape. The slick side of the tape will prevent snow from collecting.

14. Make a DIY Sandbag
All you need to create your own sandbag (a great full-body workout tool) is a canvas laundry bag, a few heavy-duty garbage bags, some zip ties, some pea gravel, and (of course) duct tape.

15. Make a DIY Foam Roller
Foam rolling is a great way to relieve muscle tension, increase your range of motion, prevent injuries, and help with recovery. It’s pretty easy (and cheap) to make your own foam roller — all thanks to the power of duct tape.

Friday May 24th Workout

Logging In Today

Warm-Up:
Bend and Reach
Windmill
Jumping Jacks
External Rotations
Arm Circles

Cardio:
11.0 Miles to Hains Point

Workout:
Rest

Cool Down:
Stretching
Foam Roll

                                          Today's Morning Picture