{"id":3027,"date":"2015-06-17T20:23:01","date_gmt":"2015-06-17T20:23:01","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=3027"},"modified":"2015-06-17T20:23:01","modified_gmt":"2015-06-17T20:23:01","slug":"2-minute-home-workout-beefcake-2000","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2015\/06\/17\/2-minute-home-workout-beefcake-2000\/","title":{"rendered":"2 Minute Home Workout &#8211; BeefCake 2000"},"content":{"rendered":"<p>Planning on making a video for this, and using the below image as the thumbnail, just to see how many views it will get:<\/p>\n<p><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/06\/videoimage.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"3028\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/06\/17\/2-minute-home-workout-beefcake-2000\/videoimage\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/06\/videoimage.jpg?fit=1140%2C640&amp;ssl=1\" data-orig-size=\"1140,640\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Home Workout\" data-image-description=\"&lt;p&gt;home workout&lt;\/p&gt;\n\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/06\/videoimage.jpg?fit=1024%2C575&amp;ssl=1\" class=\"alignnone size-large wp-image-3028\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/06\/videoimage.jpg?resize=640%2C359&#038;ssl=1\" alt=\"Home workout\" width=\"640\" height=\"359\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>My first tip for getting in shape, and saving money whilst doing so, is \u2013 don\u2019t be duped by marketing tricks &#8211; like homoerotic pictures of hunky topless men.<\/p>\n<p>Just because someone looks good, doesn\u2019t mean what they\u2019re talking about or selling isn\u2019t rubbish. \u00a0Most images associated with sports-supplements, are either photoshopped or just of someone on roids who&#8217;s never used the product being sold.<\/p>\n<p>This\u00a0is a regime for a beginner, it is very effective and works on some key principles:<\/p>\n<ol>\n<li><strong>Fast Twitch Fibres<\/strong><br \/>\nIn 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.<\/p>\n<p>&nbsp;<\/p>\n<p>2.<strong> Intensity is key, not duration<\/strong><br \/>\nWe 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. \u00a0For beginners, <a href=\"http:\/\/journals.lww.com\/nsca-jscr\/abstract\/2004\/02000\/quantitative_analysis_of_single__vs__multiple_set.5.aspx\" target=\"_blank\">there is evidence<\/a> that 1 set of a weight-training exercise, is just as effective as 3.<br \/>\nProgression is also key. \u00a0Increase the weight\/resistance a tiny bit\u00a0whenever 10 reps can be performed with perfect technique.<\/p>\n<p>&nbsp;<\/p>\n<p>3. <strong>Diet<\/strong><br \/>\nIt\u2019s almost impossible to outwork a poor diet. My one key tip for dieting &#8211; have a rule, whereby there is no eating allowed whilst watching TV. Be mindful of what you eat, give it focus and attention.<br \/>\nAnother tip is to cut out sugar as much as possible.\u00a0\u00a0 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.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration:underline;\"><strong>The Workout<\/strong><\/span><\/p>\n<p><span style=\"text-decoration:underline;\">Equipment<\/span><br \/>\nChin up Bar<br \/>\nA chair<br \/>\nStrength bands<br \/>\nEvery other day, do this circuit:<br \/>\n<strong>Bodyweight\u00a0squats x 20 <\/strong><br \/>\n<strong> Chin ups with feet on a chair x 8<\/strong><br \/>\n<strong> Press ups x maximum reps (complete the press ups on your knees if required)<\/strong><br \/>\n<strong> Plank \u2013 30 seconds<\/strong><br \/>\n<strong> Band Curls x max<\/strong><\/p>\n<p>Repeat the circuit twice, that&#8217;s it.<br \/>\nOn 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<br \/>\n<strong>Progression<\/strong><br \/>\nCarry on with this circuit, at least 3 times per week. \u00a0Look to progress on the exercises whenever possible.<br \/>\nWhen you can do 12 chin ups, try removing the chair.<\/p>\n<p>After 2\/3 weeks, add in seated band shoulder press to the end of the circuit<\/p>\n<p>When you can complete 15 press ups, try it with your feet elevated, and wearing a weighted vest.<\/p>\n<p>Consider changing squats to goblet squats with a kettlebell, or Bulgarian split squats.<\/p>\n<p>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.<\/p>\n<p>Press ups, try Superman press ups with a vest, and plyometric press ups<\/p>\n<p>Try negative reps on chin ups &#8211; jump up holding the chin up bar, and lower yourself down as slowly as possible.<\/p>\n<p>Try hand stand presses for shoulders.<\/p>\n<p>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.<\/p>\n<p>&nbsp;<\/p>\n<p>The stronger you get, the more likely you are to get injured, especially when attempting explosive exercises.<\/p>\n<p>I would suggest warming up with some shadow boxing, or even doing a 4 minute tabata interval with bodyweight squats.<\/p>\n<p>See these pages for <a href=\"http:\/\/blackbeltwhitehat.com\/fitness\/ultimma-100-home-workouts\/\" target=\"_blank\">home workout exercises<\/a>, and this one for a <a href=\"http:\/\/blackbeltwhitehat.com\/fitness\/workout-system\/\" target=\"_blank\">complete exercise programme<\/a> from beginner to advanced.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Planning on making a video for this, and using the below image as the thumbnail, just to see how many views it will get: &nbsp; My first tip for getting in shape, and saving money whilst doing so, is \u2013 don\u2019t be duped by marketing tricks &#8211; like homoerotic pictures of hunky topless men. Just [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-3027","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>2 Minute Home Workout - BeefCake 2000 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/06\/17\/2-minute-home-workout-beefcake-2000\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2 Minute Home Workout - BeefCake 2000 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Planning on making a video for this, and using the below image as the thumbnail, just to see how many views it will get: &nbsp; My first tip for getting in shape, and saving money whilst doing so, is \u2013 don\u2019t be duped by marketing tricks &#8211; like homoerotic pictures of hunky topless men. 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Just [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/06\/17\/2-minute-home-workout-beefcake-2000\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2015-06-17T20:23:01+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/06\/videoimage.jpg?w=640","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2015\/06\/17\/2-minute-home-workout-beefcake-2000\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/06\/17\/2-minute-home-workout-beefcake-2000\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"2 Minute Home Workout &#8211; 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Fast twitch fibres are extremely powerful and contract at lightning fast speed. A training program to develop power using plyometrics and Olympic lifts, in an ideal world, would be\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":16015,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/08\/14\/plyometrics-for-mma-program-2025-pdf\/","url_meta":{"origin":3027,"position":1},"title":"Plyometrics Exercises for MMA [2025] .pdf","author":"Dave","date":"August 14, 2025","format":false,"excerpt":"Plyometrics are explosive, jump-based movements. They use the stretch-shortening cycle to boost power. This is perfect for MMA\u2019s fast strikes and takedowns (source). *Exercise at Your Own Risk - Plyometrics require a relatively high risk of injury - always warm up and ensure proper technique* PDF - is near the\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":5319,"url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/07\/08\/home-workouts-with-the-kids\/","url_meta":{"origin":3027,"position":2},"title":"Home Workouts with the Kids","author":"Dave","date":"July 8, 2016","format":false,"excerpt":"Disclaimer \u2013 Exercise at your own risk If you love and pretty much live for fitness, Jiu Jitsu and\/or MMA, then having kids is often a bit of a bottleneck in your training. Your priorities should change, so that after you have carried out all of your fatherly, and husbandly\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"gif","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":6071,"url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/10\/11\/dr-rhona-patrick-smoothie-2\/","url_meta":{"origin":3027,"position":3},"title":"Dr Rhona Patrick &#8211; Smoothie #2","author":"Dave","date":"October 11, 2016","format":false,"excerpt":"https:\/\/youtu.be\/JLQ63y5aTpo \u00a0 Dr Rhonda's Website - https:\/\/www.foundmyfitness.com\/ Twitter - https:\/\/twitter.com\/foundmyfitness FaceBook - https:\/\/www.facebook.com\/foundmyfitness \u00a0 Smoothie ingredients Frozen organic blueberries (1-2 cups) Celery (2) Kale (8 leaves) Chard (two rainbow chard leaves and stems) Spinach (2 cups) Parsley (8 pieces) Carrot (1 large) Tomato (1) Apple (1) Lemon (1) Avocado (1)\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/JLQ63y5aTpo\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":7523,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/08\/09\/why-bodybuilders-cant-punch\/","url_meta":{"origin":3027,"position":4},"title":"Why Bodybuilders Can&#8217;t Punch &#8211; Increase your Punching Power","author":"Dave","date":"August 9, 2017","format":false,"excerpt":"I know, I know, MMA Bellends are always sharing stuff on social media about 'He lifts but he can't fight' etc. So it's getting old, apologies...but I lifted weights and attempted to be a (very poor) bodybuilder years before doing MMA, so I have had all the 'bad mechanics' to\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"Overhand Right","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/overhandright.gif?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":3076,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/","url_meta":{"origin":3027,"position":5},"title":"Too much Weights, Not Enough Speed Work","author":"Dave","date":"July 29, 2015","format":false,"excerpt":"https:\/\/youtu.be\/VZSv4HlyfIo?t=1m18s Some issues I've had from doing weights, and then attempting to move onto martial arts. This is a criticism of myself, and nobody else. 1. Tight Muscles I don't know the exact science around this, but I'm guessing, the bigger your muscles are, the less room they have to\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"Daniel COrmier funny food","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/3027","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=3027"}],"version-history":[{"count":1,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/3027\/revisions"}],"predecessor-version":[{"id":3029,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/3027\/revisions\/3029"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=3027"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=3027"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=3027"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}