2 Minute Home Workout – BeefCake 2000

Planning on making a video for this, and using the below image as the thumbnail, just to see how many views it will get:

Home workout

 

My first tip for getting in shape, and saving money whilst doing so, is – don’t be duped by marketing tricks – like homoerotic pictures of hunky topless men.

Just because someone looks good, doesn’t mean what they’re talking about or selling isn’t rubbish.  Most images associated with sports-supplements, are either photoshopped or just of someone on roids who’s never used the product being sold.

This is a regime for a beginner, it is very effective and works on some key principles:

  1. Fast Twitch Fibres
    In order to build muscle, generally speaking you must use heavy resistance, or explosive movements to use fast twitch muscle fibres. Due to the risk of injury, I would recommend starting with a rep range of 10-15, then gradually reduce to 6-10 reps when a base of strength and technique has been established.

     

    2. Intensity is key, not duration
    We all respond differently, but again, generally speaking, short and intense workouts are more beneficial in terms of shaping your physique that longer less intense workouts.  For beginners, there is evidence that 1 set of a weight-training exercise, is just as effective as 3.
    Progression is also key.  Increase the weight/resistance a tiny bit whenever 10 reps can be performed with perfect technique.

     

    3. Diet
    It’s almost impossible to outwork a poor diet. My one key tip for dieting – have a rule, whereby there is no eating allowed whilst watching TV. Be mindful of what you eat, give it focus and attention.
    Another tip is to cut out sugar as much as possible.   The more sugar you eat, the more you will crave. Cut out sugar for 10 days, and as your gut bacteria change, you will crave less sugary foods.

 

The Workout

Equipment
Chin up Bar
A chair
Strength bands
Every other day, do this circuit:
Bodyweight squats x 20
Chin ups with feet on a chair x 8
Press ups x maximum reps (complete the press ups on your knees if required)
Plank – 30 seconds
Band Curls x max

Repeat the circuit twice, that’s it.
On the second circuit repeat the chin ups for as many reps as you can possibly do, and hold the plank for as long as possible
Progression
Carry on with this circuit, at least 3 times per week.  Look to progress on the exercises whenever possible.
When you can do 12 chin ups, try removing the chair.

After 2/3 weeks, add in seated band shoulder press to the end of the circuit

When you can complete 15 press ups, try it with your feet elevated, and wearing a weighted vest.

Consider changing squats to goblet squats with a kettlebell, or Bulgarian split squats.

Once you have a good foundation; look to constantly increase the weight or change the exercise to a more advanced one, so that you reach muscular failure in under 10 reps.

Press ups, try Superman press ups with a vest, and plyometric press ups

Try negative reps on chin ups – jump up holding the chin up bar, and lower yourself down as slowly as possible.

Try hand stand presses for shoulders.

If you keep the intensity high, and keep progressing as soon as you are comfortable with an exercise, you should see some great progress and changes, even if you workout just for a few minutes every other day.

 

The stronger you get, the more likely you are to get injured, especially when attempting explosive exercises.

I would suggest warming up with some shadow boxing, or even doing a 4 minute tabata interval with bodyweight squats.

See these pages for home workout exercises, and this one for a complete exercise programme from beginner to advanced.

 

 

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About Drew

MMA, Fitness & Marketing enthusiast from North Wales, UK. Aspiring hippy/Buddhist, most of the time.
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