Today have 1 beetroot before your workout and comment when you did it!! Beetroots give you an extreme feeling of energy! It’s nitric oxide dilates your blood vessels and your muscles get more oxygen 🔥 Have 1 beetroot before your workout today and comment when you did it ⚡️

If your goal is saving time or increasing efficiency in general, super setting is an extremely handy practice. The concept sounds extreme at first but after you understand it, really makes a lot of sense. It basically comes down to rest. If you think about it, resting between sets takes up more time than the sets themselves. Let’s make a basic example - If a pull-up set of 10 reps takes at most 30 seconds to complete, and even if you were to rest for only 1.5 minutes, the rest period would be 3x longer than the working period. In every 2 minute period only 30 seconds is exercise. At the end of a full session at the gym, the whole time there would have been 3 quarters chilling. Cut out some of the rests and the session can be just as stimulating but with less inactive time leading to a far shorter session with the same results. Super setting does this by selectively alternating particular exercises without rests in between. This sounds extreme but it really isn’t - personally I like to do a good rest after 3 exercise supersets in a row. The super sets help you take advantage of more stimulus before muscle and energy fatigue happens requiring you to rest fewer times. There’s nothing like a good practical example so here one is: Let’s say I do dips first (chest, front shoulder, upper back), I could immediately go do something that uses different muscle groups, like hanging leg raises for core, allowing the chest, front shoulders and upper back to rest while performing the leg raises. You could then immediately, without rest, do lateral raises for the side delts then rest for 5 mins and restart the whole process. I recommend groups of 3 super sets with 5 minute rests between. If you have for example 6 exercises in your session then simply do them in groups of 3 and choose antagonistic (opposite) muscle groups. Your workouts will be superiorly faster. Rich people pay with money, poor people pay with time

Since I’ve been moving around allot lately, outdoor calisthenics parks it is. All some version of weighted or heavy. Weighted dips Body weight x 10, 20kg x 13, 30kg x 12, 36kg x 8, 30kg x 9 Super set with chin up position straight leg raises - All sets around 14 reps Next one-arm chair dips (these are great because you can modulate the weight with your other arm) 15, 14, 12, 10, 9 Lastly Weighted push-ups I used my girlfriend’s help to push down on my shoulders. I asked her to count and modulate the weight so I fail around 10 to 12 reps. 12, 12, 10, 9

I was thinking, why don’t we ramp up the old push-up competition a bit? Every Saturday, post your max unbroken push‑up set below in the comments. Leaderboard = biggest improvement over 4 weeks wins a prize! 🏆 Last time @Pratik Pandey won and @Kevin Dul came a close second. Who got this one on lock down Let’s go 💪💪

Every 3 or 4 days, do sit ups, 3 sets. Do them slowly, until they absolutely madly burn. 😊🔥 Have you worked your abs recently?