Hi Everyone! My name is Mike Rao. I am a Muay Thai champion (TBA-SA 2011 B-Class Champion, 2014- USMTO Open Class Silver Medalist and record of 15-6-2 KO) and personal trainer. I am here to take you through a dynamic bodyweight workout that I personally use... and I...
Planks
Tabata Workouts: 7 Extreme Fat Shredding Circuits
Four minutes is not a lot of time. Really, there’s not much you can do in that span. Sure, you can forward your coworkers a funny, work-related email. You could watch the hypnotically adorable Duck Song video. Or you could get halfway through that voicemail your mom...
25 Quick Bodyweight Workouts You Can Do in Under 25 Minutes
Hey, are you busy? Of course, you are! What a silly question. We're all busy. Studies show we're working more than ever and taking less time for ourselves these days. With everything on our plates -- jobs, family, school, driving, walking the dog, paying bills, and...
Daily Calisthenics Routine
It’s always tough working something new into your daily routine. Let’s face it, we’re all plenty busy as it is. Between work, family life, and scrolling through various social media feeds, where does the day go? The thing is, fitness is something everyone should be...
6 Partner Exercises to Try on National Best Friend Day
There’s nobody quite like your best friend. In a world of billions upon billions of people, if you’re lucky enough to have one (or more), it’s a pretty special bond. They’re always there for you, they are an everlasting sympathetic ear, and can always pull a smile out...
The 7 Minute Ab Workout From Hell
Many of us are tired of the same old sit ups and leg lifts to help sculpt our midsection. In order to get ripped six pack abs, we need to target them differently. That is the reason I created this workout routine. It's called the 7 Minute Ab Workout From Hell......
How To Use Bodyweight Training To Get Massive Biceps
Have ever wondered how you to get massive biceps? I have. In fact, getting big biceps was one of the most important goals I used to have. When I started training, I thought that I could only grow my biceps with weightlifting and so I enrolled in a gym and I started...
How To Do A Bodyweight Drop Set
In order to build stronger muscles you have to tear tissue. Its as simple as that. When you are just using bodyweight exercises however its often hard to do that. That's why in today's Mad Monday I'm going to show you how to incorporate body weigh drop sets into your...
The 8 Minute Tabata Back Workout (Mad Monday)
If you live an extremely busy life (don't we all?) and want to shorten up your workouts but not lose training effectiveness... look no further than Tabata. The method was initially founded by Izumi Tabata in Japan. It was found that a training protocol where you do...
The Ultimate 5 Minute Love Handle Workout (1st Ever Ab Challenge Thursday)
Time to get rid of those love handles my fellow adrenaliners! Beach season is right around the corner and we need a concerted effort to shape up that mid-section. As mentioned in a previous post I will be releasing ab challenges every Thursday. If you follow along...
Day 1 Of The Iron Body 700 Workout Plan – (A One Month Extreme Bodyweight Exercise Training Program)
"It is not the critic who counts, not the one who points out how the strong man stumbled or how the doer of deeds might have done them better. The credit belongs to the man who is actually in the arena, whose face is marred with sweat and dust and blood; who strives...