Fitness & MMA Blog – BlackBeltWhiteHat.com

Tag: exercise

  • 12 Week Hyrox Training Program .pdf [2026] – Free download

    Exercise at your own risk etc. HYROX 12 Week Training program (“programme” for UK) by Drew Griffiths (BSc, MSc) This is your 12-week road to HYROX.Designed for busy people with big goals.Built around strength, endurance, and functional fitness. You’ll run. You’ll lift. You’ll recover.Progressively. Intentionally. Smartly.This isn’t random WODs or junk miles.It’s structured training with…

  • Wii Boxing Tips [2025] Unusual But Highly Fun & Practical Home Fitness Ideas

    So…I am seperated from my wife now, but prior that – I didn’t really have time, well I did, but didn’t have the energy to go the gym. With 2 young kids and my wife and I both working full time, I always felt like I was playing catch-up and behind the “power curve”. If…

  • DIY – VERY Affordable Reverse Hyper Machine [2025]

    What you need: Exercise at your own risk! See Joe Rogan’s View on a professional reverse hyper here.

  • Boxing Zumba Workout [Footwork Drills]

    Here’s some music! (just requires a repetitive song, similar to Zumba) There are loads of basic footwork drills like fast feet and step and jab, but I’ve never seen a video whereby people drill complex footwork like Lomochenko L step, or the next level movement that TJ and Dom Cruz have displayed. However, either way,…

  • Sport Science Equipment List [2024]

    Tracking systems GPS tracking devices such as the Viper pods used by STATSports will track player movements, distance travelled, speed, and heart rate during training and matches. Football players aren’t actually wearing bras (well, most male ones don’t), they’re part of a GPS tracking tool – Heart Rate Monitors – These are wearable sensors that…

  • 6 Week Home Workout Plan .pdf [2025]

    Home workout, for 6 weeks. Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner. Exercise at your own risk – Consult your doctor before taking up a new exercise protocol. Equipment – kettlebell, resistance band. Include a warm up before each…

  • How Do I Make Time for Exercise When I have a Toddler?

    Ah, great question! Here are my tips: You can build or maintain muscle mass, and significantly increase muscular endurance, by wearing 1kg ankle and/or wrist weights when you are doing daily choirs like the washing, the dishes and playing with the kids. I have also invested in a 5kg weighted vest, although I did tweak…

  • Living Off Grid – Checklist .pdf [2022]

    Thanks to the Covid-19 pandemic, people have come to realise just how fragile the fabric of modern society is. When youre no longer able to Buy With One Click on Amazon, people start panic buying and we come to realise how dependent on technology we have become. We have become dependent for a reason. The…

  • Feel Good Happiness Hack – Lockdown Walk

    Not sure what the rules are elsewhere, but in the UK we are allowed out once a day for exercise. Green/outdoor exercises has been shown in studies to improve feelings of wellbeing (study here) Saunas have been shown to improve mood in general and have all kinds of health benefits (more info here) So –…

  • Exercise & Heart Disease Guidelines & Recommendations

    For information purposes only. Exercise at your own risk Overview – Exercise & Heart Disease If you already have heart disease and/or issues with your heart, then it is crucial that you speak to your doctor before changing your physical acitvity levels. A doctor can review your ‘clinical status’ before giving you the all-clear. More…