SBD (Simple But Deadly) Workout That Will Have You Shaking Like Crazy

 One of my favorite workouts as of late has been the Tabata Formatted Isometric Workout where I do the Horse Stance & the Fist Plank for 20 seconds on, 10 seconds off each for a total of 10 minutes. Just a few minutes of this alone would kick most people's ass. When it comes to the rest period, all you're really doing is preparing yourself to get into position. It's one of those tests of your strength and conditioning using Isometrics as a form of training.

Every few times I do this workout, I switch it up and instead of the Fist Plank, I would hold the push-up position mid way during the 20 seconds of work. It gets harder to hold as time goes but it's an awesome way to test your mental toughness. Two exercises that hit the whole body and can be done anywhere, anytime. Builds incredible tendon strength, power in the legs and works the core like a charm. Start with the 4 minute format if you can and build up by adding rounds. The longer you do it, the tougher it gets.

Yesterday, I wanted to amp up the ante by wearing my 40 lb Weight Vest the entire duration of the workout. I was shaking like crazy every single round but I made it through and it felt so damn good once it was over and I took that fucking vest off. I had no idea what was the tougher, the leg work or the Fist Plank because both were killing me and with the vest on, staying straight and sturdy in either one was a hell of a challenge. 

20 seconds in either position doesn't sound all that hard but until you've done it, you have no clue how tough it really is. When you go a full 10 minutes, it's going to take you to another level of strength you didn't realized you tapped into. It's very hard but sometimes you have to do hard stuff to find out what you're capable of. It's a test of will and no one is there to help you and in a sense, it's sink or swim, you either work your way through to keep yourself up and sturdy or you'll drop on your face your ass from exhaustion. 

The Horse Stance is one of those Isometric exercises that's been around since the dawn of exercise especially in ancient qi gong circles where thousands of years of practice has been laid out by generation after generation of masters and students. It's been used by martial artists, wrestlers, fighters, shaolin monks and it has been used to help rehab and heal injuries. To hold even the most basic form takes a certain level of strength and control. The Fist Plank is basically a plank on steroids where instead of being on your forearms or palms, you're on your knuckles forming a fist holding in a neutral position. This really tackles the core, grip, tendons in the forearms, stresses the arms and shoulders and hits the chest differently. Holding up for a minute straight is a great start, some come go as long as 5 minutes or longer, that's high level control and strength. Put them together, they make a lethal training combo.

You can do this workout not only Tabata style but a variety of ways, you can hold each one for a minute, rest and and do another round or go without resting as long as you can. These really dig into the little muscles and work the joints without impacting them like jumping or high reps does. It's a different way to train your body. It puts a spring in your step and makes you durable so you have less chances of getting injured. Isometrics are not to be messed with and they don't discriminate, if you're weak in either position, you'll find out soon enough. Try it out (just bodyweight first) and see how you do. 

Be strong, get durable and keep killing it. Be amazingly awesome in your endeavors. 

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Using Simple Exercises As Power Postures

           I have studied many aspects of training and one concept I have found very useful is the power of Qi Gong, not by moving but holding certain postures like in Yoga and building the body from the inside, creating that electric feel and Isometric Strength. Many people believe that to be really strong, you need to physically do something; lift weights, do tons of push-ups or squats or whatever which is all great but there is a whole other world, the world of being still. Jackie Chan once said in The Karate Kid “Being still and doing nothing are two very different things.”

            The key to understanding how to be still is not just holding but by your focus and your breathing; if you can’t focus, you won’t hold the posture very long. Your breathing is another factor, if you are a shallow breather, you won’t hold the posture very long. These 2 things cannot work without the other otherwise you’re not getting the full benefit of that powerful internal work of art that resides inside you.

            If you took a simple exercise and turned into a posture, it’s a whole different exercise. Let’s take the push-up for example; you can crank out a good 10-20 reps no problem, now hold it like the plank for 10-20 seconds; see how different it is and the way your muscles work differently? How about a weighted implement like simply holding a barbell overhead for time, pretty simple right? Wrong, there are many things going on in your body that you don’t realize, every single inch of your body comes into play and that’s where the real power comes in. My favorite posture is the Wrestler’s Bridge, being able to hold a position with my nose touching the mat, feet flat, hips and butt high and just letting the world pass by for a few minutes; after those few minutes, I come out of it and everything feels like the world was at peace where nothing is wrong, my body feels incredible and just smiling for no reason.

            That’s the embodiment of a power posture having that feeling from the endorphins and while you feel like a billion bucks, your body becomes stronger from within and your tendons just have this power of superb strength. With Power Postures, you open your body from the inside, building who you are and what strengthens you. The power of your mind has more to do with than just physically holding an isometric position. You can do this with just about any exercise, you can do it anywhere, anytime, sitting, standing or laying down. Learn some basic postures and you’ll see how powerful they are.