{"id":8759,"date":"2018-01-08T17:32:55","date_gmt":"2018-01-08T17:32:55","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=8759"},"modified":"2018-01-14T20:54:53","modified_gmt":"2018-01-14T20:54:53","slug":"dad-bod-home-workout","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2018\/01\/08\/dad-bod-home-workout\/","title":{"rendered":"Dad Bod Home Workout"},"content":{"rendered":"<p>I&#8217;ve noticed that people don&#8217;t listen etc unless you&#8217;re ripped\/lean etc. so anyway &#8211; I popped my topless cherry with this 5 minute workout:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/QogMvXYaDc4?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<h2>Dad Bod Back, Traps &amp; Biceps Workout<\/h2>\n<p>Location is variable but for effect I&#8217;ve chosen the nursery<\/p>\n<p><strong>Equipment<\/strong><\/p>\n<ul>\n<li>Door Frame Chin-Up bar &#8211; <a href=\"https:\/\/www.amazon.co.uk\/Powerbar-assembly-Folds-Design-protectors\/dp\/B00376I6G4\/ref=pd_lpo_vtph_200_tr_t_2?_encoding=UTF8&amp;psc=1&amp;refRID=44E3CPC9AA3EVRJAWYTP\" target=\"_blank\" rel=\"noopener\">Amazon link<\/a><\/li>\n<li>Resistance Tubes\/Bands &#8211; <a href=\"https:\/\/www.amazon.co.uk\/Escape-Fitness-03-Resistance-Tube\/dp\/B00LIZQT92\/ref=sr_1_13?ie=UTF8&amp;qid=1515435786&amp;sr=8-13&amp;keywords=resistance+bands+reebok\" target=\"_blank\" rel=\"noopener\">Amazon Link<\/a><\/li>\n<li>Kettlebell &#8211; <a href=\"https:\/\/www.amazon.co.uk\/Costway-Kettlebell-Strength-Exercise-Kettlebells\/dp\/B071ZYZP8J\/ref=sr_1_1_sspa?s=sports&amp;ie=UTF8&amp;qid=1515435838&amp;sr=1-1-spons&amp;keywords=Kettlebell&amp;psc=1\" target=\"_blank\" rel=\"noopener\">Amazon Link<\/a><\/li>\n<\/ul>\n<p>Couple of things to note &#8211;<\/p>\n<p>If you can&#8217;t do a chin up, try putting a chair in front or behind you, to rest your feet on (at your own risk) or jump up and lower yourself down &#8211; do negative\/eccentric chins or pull ups instead.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/W_vw0P8EVwQ?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=167&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Be VERY careful with kettlebell exercises which hammer your lower back. Start off with a squat and press rather than a clean.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/jFgUTCgO11w?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=12&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<hr \/>\n<h2>The Dad Bad Workout<\/h2>\n<ul>\n<li>Warm up with 30 squats and 10 Burpees<\/li>\n<li>2 sets of Bodyweight Chin Ups (max reps)<\/li>\n<li>2 sets of kettlebell cleans &#8211; 8 reps on each side. Then repeat<\/li>\n<li>2 sets of resistance band curls<\/li>\n<\/ul>\n<p>Done!<\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<p>Building muscle is all about intensity &#8211; i.e. training with perfect form but to failure (until you can&#8217;t do anymore) on both sets.<\/p>\n<p>For more advanced dad-bods, do some negative reps at the end.<\/p>\n<p>For chin ups for example, jump up, then lower yourself down:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/RvF1cvXgKbU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Sidenote &#8211; I never had much shape\/definition until I dropped my carbs right down. I normally have 1 carb meal per day &#8211; about 1 hour before training.<\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align:justify;\">Dad Bod Home Chest &amp; Shoulder Workout<\/h2>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/tpuzwZwH_No?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Warm up &#8211;<br \/>\nresistance bands &#8211; lat raises x 10, front raises x 10, military press x 10. (no bands? &#8211; do 20 squats, 10 press ups)<\/p>\n<p>&#8211; Maximum press ups x 2 sets<br \/>\n&#8211; Do Hindu Press Ups if press ups too easy<br \/>\n&#8211; Clap press ups x 2 sets of 6 reps<br \/>\n&#8211; Band Military Press x 1 set x max reps<br \/>\n&#8211; Seated Band Shoulder Press x 1 set x max reps<\/p>\n<hr \/>\n<p>If you are short on time, you can literally do a decent workout in 5-10 minutes.<\/p>\n<p>Just make sure to get physically warm first with some bodyweight exercises before doing any &#8216;explosive&#8217; movements like kettlebells swings, cleans etc.<\/p>\n<p>Remember that doing something is infinitely better than doing nothing and there is research suggesting that 1 set to failure is all that&#8217;s required for muscle growth:<\/p>\n<h3><\/h3>\n<h3 class=\"content-title\">Strength and Body Composition Changes in Recreationally Strength-Trained Individuals: Comparison of One versus Three Sets Resistance-Training Programmes<\/h3>\n<blockquote><p><em>Conclusions.<\/em>\u00a0One set of high intensity resistance training was as effective as three sets for increasing the strength of muscle groups in the upper body. The one set protocol also produced significantly greater decreases in adiposity.<\/p><\/blockquote>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3780552\/\" target=\"_blank\" rel=\"noopener\">Study Link<\/a><\/p>\n<h2>What is a Dad Bod?<\/h2>\n<p>There&#8217;s lots of people searching for this question on Google&#8230;<\/p>\n<p>A Dad Bod is like the meaning of life &#8211; it&#8217;s whatever you want it to be!<\/p>\n<p>I only have 1 kid so it&#8217;s easier for me than others but please don&#8217;t give up on your health and wellbeing because your busy &amp; stressed. Try and do a total of 15 minutes of exercise per week.<\/p>\n<p>Getting started is the hardest part, give it a month and once the habit is formed, it&#8217;s easy&#8230;<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8763\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/01\/08\/dad-bod-home-workout\/actionmotivation\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?fit=960%2C540&amp;ssl=1\" data-orig-size=\"960,540\" data-comments-opened=\"1\" data-image-title=\"actionmotivation\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?fit=960%2C540&amp;ssl=1\" class=\"alignnone size-full wp-image-8763\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?resize=960%2C540&#038;ssl=1\" alt=\"actionmotivation\" width=\"960\" height=\"540\" \/><\/p>\n<p>Peace<\/p>\n<p>x<\/p>\n<p>&nbsp;<\/p>\n<p>P.S.<\/p>\n<p><a href=\"http:\/\/online-personal-trainer.co.uk\/personal-trainer\/\" target=\"_blank\" rel=\"noopener\">For online Personal Training &#8211; please see my ID Fitness Webpage<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve noticed that people don&#8217;t listen etc unless you&#8217;re ripped\/lean etc. so anyway &#8211; I popped my topless cherry with this 5 minute workout: Dad Bod Back, Traps &amp; Biceps Workout Location is variable but for effect I&#8217;ve chosen the nursery Equipment Door Frame Chin-Up bar &#8211; Amazon link Resistance Tubes\/Bands &#8211; Amazon Link Kettlebell [&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":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_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":[29971,5189,12504,1677],"tags":[784152950,351027861,84363961,784152946,2633997,269141,5309,67,5677],"class_list":["post-8759","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-mma","category-nutrition","tag-bodybuilding","tag-dad-bod","tag-fitfam","tag-fitness","tag-home-workout","tag-muscle","tag-parenting","tag-sports","tag-workouts"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dad Bod Home Workout - 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\/2018\/01\/08\/dad-bod-home-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dad Bod Home Workout - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"I&#8217;ve noticed that people don&#8217;t listen etc unless you&#8217;re ripped\/lean etc. so anyway &#8211; I popped my topless cherry with this 5 minute workout: Dad Bod Back, Traps &amp; Biceps Workout Location is variable but for effect I&#8217;ve chosen the nursery Equipment Door Frame Chin-Up bar &#8211; Amazon link Resistance Tubes\/Bands &#8211; Amazon Link Kettlebell [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/01\/08\/dad-bod-home-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-01-08T17:32:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-01-14T20:54:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Dad Bod Home Workout - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2018\/01\/08\/dad-bod-home-workout\/","og_locale":"en_GB","og_type":"article","og_title":"Dad Bod Home Workout - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"I&#8217;ve noticed that people don&#8217;t listen etc unless you&#8217;re ripped\/lean etc. so anyway &#8211; I popped my topless cherry with this 5 minute workout: Dad Bod Back, Traps &amp; Biceps Workout Location is variable but for effect I&#8217;ve chosen the nursery Equipment Door Frame Chin-Up bar &#8211; Amazon link Resistance Tubes\/Bands &#8211; Amazon Link Kettlebell [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/01\/08\/dad-bod-home-workout\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2018-01-08T17:32:55+00:00","article_modified_time":"2018-01-14T20:54:53+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg","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\/2018\/01\/08\/dad-bod-home-workout\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/01\/08\/dad-bod-home-workout\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Dad Bod Home Workout","datePublished":"2018-01-08T17:32:55+00:00","dateModified":"2018-01-14T20:54:53+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/01\/08\/dad-bod-home-workout\/"},"wordCount":581,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/01\/08\/dad-bod-home-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg","keywords":["Bodybuilding","dad bod","fitfam","Fitness","home workout","muscle","parenting","sports","workouts"],"articleSection":["Bodybuilding","Fitness","MMA","Nutrition"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2018\/01\/08\/dad-bod-home-workout\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2018\/01\/08\/dad-bod-home-workout\/","url":"https:\/\/blackbeltwhitehat.com\/2018\/01\/08\/dad-bod-home-workout\/","name":"Dad Bod Home Workout - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/01\/08\/dad-bod-home-workout\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/01\/08\/dad-bod-home-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg","datePublished":"2018-01-08T17:32:55+00:00","dateModified":"2018-01-14T20:54:53+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/01\/08\/dad-bod-home-workout\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2018\/01\/08\/dad-bod-home-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/blackbeltwhitehat.com\/2018\/01\/08\/dad-bod-home-workout\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2018\/01\/08\/dad-bod-home-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Dad Bod Home Workout"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","description":"Fitness, MMA and Nutrition Blog UK","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"North Wales explorer","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/en\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-2hh","jetpack-related-posts":[{"id":12847,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/02\/12\/no-xplode-pre-workout-review-2022\/","url_meta":{"origin":8759,"position":0},"title":"NO Xplode Pre Workout Review [2022]","author":"Dave","date":"February 12, 2022","format":false,"excerpt":"hi so I bought the NO Xplode pre workout from amazon. It's pretty good, it contains adaptogens like ginseng and rhodiola rosea, choline for focus and beta alanine to buffer lactic acid. I would say, it's not like any old school pre workouts with ephedrine or dmaa - but you\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/JSQ5Lg9XKbs\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":12150,"url":"https:\/\/blackbeltwhitehat.com\/en\/2021\/03\/26\/quick-bodybuilding-routine-at-home\/","url_meta":{"origin":8759,"position":1},"title":"Quick Bodybuilding Routine &#8211; at home (no equipment)","author":"Dave","date":"March 26, 2021","format":false,"excerpt":"Get hench in 5 There is some research (study here) suggesting that 1 set per body part is as effective for strength gains, as 3 sets. Make sure that you warm up - get a sweat on Do each set with perfect technique - fail between 6 and 12 reps.\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":9422,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/","url_meta":{"origin":8759,"position":2},"title":"MMA Home Workout for Complete Beginners (No equipment required!)","author":"Dave","date":"September 23, 2018","format":false,"excerpt":"A great all-around body workout that you can do at home. I train a lot at home, sometimes outside, other times in my kid's bedroom! (ideally when she's not there, obviously). \u00a0 https:\/\/www.youtube.com\/watch?v=OBnUHLX0AWY \u00a0 The Workout Warm up with a brisk walk, a jog, or some bodyweight squats Shadow boxing\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":8050,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/01\/beta-alanine-supplement-review\/","url_meta":{"origin":8759,"position":3},"title":"Beta Alanine Supplement Review","author":"Dave","date":"October 1, 2017","format":false,"excerpt":"Beta alanine is a non-essential amino acid, which when consumed increases carnosine levels in muscle cells, which in turn increases the muscle's tolerance of lactic acid (a by-product of high intensity exercise which is often a limiting factor of athletic performance). Beta Alanine Dosage Standard dose is 2-4g taken pre-workout.\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"Conor Mcgregor Uppercut","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":3284,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/12\/04\/functional-back-and-bicep-workout\/","url_meta":{"origin":8759,"position":4},"title":"Functional Back and Bicep Workout [2023]","author":"Dave","date":"December 4, 2015","format":false,"excerpt":"After hearing that Zoella (sorry if I've spelt that wrong) got paid a million dollars or something to go to Disney World, I thought I'd start uploading videos again. Here is my back and bicep workout: Rope Climb - great for grip strength and core https:\/\/youtu.be\/eA7hMSiqGyg One Arm Row -\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\/eA7hMSiqGyg\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":9515,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/10\/07\/conor-mcgregor-workout\/","url_meta":{"origin":8759,"position":5},"title":"Conor McGregor Workout (Gain the Competitive Edge)","author":"Dave","date":"October 7, 2018","format":false,"excerpt":"\u00a0 Love him, or hate him, Conor McGregor is a great fighter and his a physique to match his athletic-ability. Not everyone wants to be an MMA fighter however, it's lots of hard work, dedication and pain, and your body will not thank you for all the injuries you'll inevitably\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/8759","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=8759"}],"version-history":[{"count":8,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/8759\/revisions"}],"predecessor-version":[{"id":8778,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/8759\/revisions\/8778"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=8759"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=8759"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=8759"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}