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I wanted to make this video skit for a while now, as I’ve received a lot of questions about AdvoCare lately. I’ll probably lose about 100 Facebook friends after this post, but you deserve to know the truth. If you have any questions at all, I will respond to you specifically. Thanks for watching!

Also, I JUST GOT SNAPCHAT! @ justinrivelli  I’m delivering the most fitness value I can on the platform. Add me there for fresh, new, content. Feel free to check out my other social media platforms as I post a ton of information there as well.

What’s up everyone?! While I’m working on some new video skits and other content I’ll be releasing soon, I figured I would post my last week of training before 2016. The full program is below, but as always if you have any questions, I will respond to you specifically on my YouTube channel or Facebook page. Thanks for watching!

Training Schedule:

Day One: Lower Body One
Day Two: Upper Body One
Day Three: Off/Conditioning
Day Four: Lower Body Two
Day Five: Off/Conditioning
Day Six: Upper Body Two
Day Seven: Off/Conditioning

Lower Body Day One:

A) Front Squats

Sets: 4
Reps: 4
Rest time between sets: 120-180 seconds

B) Hanging Plate Rear Leg Elevated Split Squats

Sets: 3
Reps: 8-10/side
Rest time between sets: 120 seconds

C) Prone Hamstring Curls

Sets: 3
Reps: 10-15
Rest time between sets: 60-90 seconds

D) Standing Barbell Calf Raises

Sets: 3
Reps: 10-15
Rest time between sets: 60-90

E) Half Kneeling Cable Lifts

Sets: 3
Reps: 12/side
Rest time between sets: 60-90 seconds

F) Ab Wheel Rollouts

Sets: 3
Reps: 8-15
Rest time between sets: 60-90 seconds

Upper Body Day One:

A) Incline Bench Press

Sets: 4
Reps: 5
Rest time between sets: 120-180 seconds

B) Flat Barbell Bench Press

Sets: 3
Reps: 8-10
Rest time between sets: 120 seconds

C) Neutral Grip Pull Ups

Sets: 3
Reps: 6-10
Rest time between sets: 90-120 seconds

D) Seated Cable Rows

Sets: 3
Reps: 10-12
Rest time between sets: 90 seconds

E1) Face Pulls

Sets: 1
Reps: 20
Rest time between sets: minimal to none, right into E2)

E2) Push Ups (Add Extra Resistance If Needed)

Sets: 1
Reps: 20
Rest time between sets: 120 seconds, then into F)

F) Hammer Curls

Sets: 3
Reps: 6-10/side
Rest time between sets: 60-90 seconds

Lower Body Day Two:

A) Power Clean

Sets: 3
Reps: 3
Rest time between sets: 180 seconds

B) Conventional Deadlift

Sets: 3
Reps: 6
Rest time between sets: 120-180 seconds

C) Single Leg Barbell Deadlift To Single Leg Barbell Row (3×3+3)

Sets: 3
Reps: 3+3/side
Rest time between sets: 90-120 seconds

D) Split Stance Cable Lifts

Sets: 3
Reps: 8/side
Rest time between sets: 120-180 seconds

Upper Body Day Two:

A) Standing Barbell Overhead Press

Sets: 4
Reps: 4
Rest time between sets: 120-180 seconds

B) Hanging Plate Push Press W/ Slow Eccentric

Sets: 3
Reps: 3
Rest time between sets: 120 seconds

C) Side Raises With Dumbbells

Sets: 3
Reps: 10
Rest time between sets: 60 seconds

D) Rear Deltoid Raises With Dumbbells

Sets: 3
Reps: 15
Rest time between sets: 45-60 seconds

E1) Standing Biceps Curls

Sets: 3
Reps: 6-10
Rest time between sets: Minimal to none, right into E2)

E2) Cambered Bar Skull Crushers

Sets: 3
Reps: 6-10
Rest time between sets: 60-90 seconds

 

Here’s a bodyweight split squat jumping progression you can use no matter what “fitness level” you’re at. The exercises are in order from least to most challenging. If you have any questions AT ALL, leave them below and I will respond as soon as possible to each and every one of you. Thanks for watching!

-Justin

Rather Watch Than Read? Here You Go!

Technically a complex is a series of movements performed without putting the bar down. Therefore, I called this “The Crumble Complex Plus” challenge, for a couple reasons.

One is, because even though you’ll never let go of the barbell in this challenge, you do put it down, hence the “plus” portion of the title. The second and last reason is, because not only to the reps diminish each round, but your energy starts to deteriorate as well. Which is why the word crumble is in there.

CHALLENGE/THE GOAL:

If you’re a female try to complete this using 75 lbs. If you’re a male, try to complete this using 135 lbs.

THE EXERCISES:

A1) Front loaded alternating reverse lunges
A2) Bent over row
A3) Romanian deadlift
A4) Push ups
A5) Barbell rollouts

ROUNDS AND REPS:

First round: 5 reps per movement.
Second round: 4 reps per movement.
Third round: 3 reps per movement.
Fourth round: 2 reps per movement.
Fifth round: 1 rep per movement.

Total reps: 90

REST TIME:

Try to do this entire complex without stopping. With that said, take minimal to no rest between exercises, reps or rounds.

GROUND RULES:

1. Do not take your hands off the bar.
2. Use full range of motion and good technique with every movement.
3. If using single leg exercises, perform the number of reps listed for each side. For example, if you’re doing alternating lunges x 5, perform five reps per leg, not five reps total.
4. Again, the goal is to perform this entire complex without stopping. Take minimal to no rest between exercises, reps, or rounds.

HERE’S THE TEMPLATE IN CASE YOU WANT TO ADJUST IT (REGRESS, LATERALIZE, OR PROGRESSTHIS) ACCORDING TO YOUR SPECIFIC NEED AND WANTS:

A1) Knee dominant (any variation of squats, split squats, lunges, etc.)
A2) Upper body pull (any variation of rows, etc.)
A3) Hip hinge (any variation of deadlifts or single leg deadlifts, etc.)
A4) Upper body pushing exercise (any variations of overhead, bench, or floor presses)
A5) Carry or core exercise (any carry or core exercise)

WHY I LIKE THIS:

1. It hits five major movement patterns.
2. It alternates between upper and lower body.
3. It feels smooth, natural, and fluid.

MAKE THIS YOUR OWN:

1. Try this both with ascending reps per round (1-2-3-4-5) and descending reps per round (5-4-3-2-1) as shown in the video.
2. Like shown in the template, the exercises can change, as well as the devices you use (barbell, dumbbell, trap bar, landmine, etc.)
3. You don’t need to follow this order.

IMPORTANT NOTES:

• Use chalk. The bar will most likely get slippery from sweating.
• Use full range of motion on everything.
• Clients seem to fatigue in different areas of the body ranging from core, to upper back, to their grip and more.

ENDING NOTES:

The exercise selection, resistance used, and the like, will be dependent upon the individual. If you can do another round, you didn’t use enough weight.

In this video you’ll be taken on a journey through the wonderful world of split squats. You’ll arrive at one of the least difficult variations, and depart with one of the most challenging. I also threw in a bunch of other options at the end as well.

Since this film consists of over seventy different variations, you’ll be guided by the delicate articulation and powerful energy of the hang percussion instrument. So sit back, relax, and enjoy. If you learned something new, I’m happy. If this got you thinking, I’m happier:)

Don’t limit yourself to the progressions, variations, exercises used, or even the length of the stride or tempos shown in this video. If you have any questions leave them below and I’ll respond as soon as possible. Also I really appreciate the likes shares and subscribes. Thank you for watching!

P.S. What was your favorite variation? Let me know in the comments below or on YouTube!

Since it’s starting to get cold out, it might be time for you to consider executing a general warm up before your training sessions. If you’re not currently using one, or are unsure of what to do, I’ve created a video for you, that also focuses on some of the most common problem areas I see on a daily basis.

A well structured warm up can help you:

1. Improve upon the mobility of and prepare, both the joints and muscles you’re going to train.
2. Increase your central nervous system activity. (this coordinates and influences the activity of all parts of the body)
3. Psychologically allows you to prepare for the training ahead, without generating unnecessary fatigue.

In this video I answer the question, should you eat before bed for fat loss? If you have any questions, let me know here. Thanks! -Justin

Should you eat multiple meals a day for body fat reduction? In this video I tackle the myths surrounding metabolic rate, starvation mode, and hunger, and then provide you with an experience driven (personal and coaching), evidence based, solution to this problem.

Warning: This video contains science, bloopers, and acting. Any questions after watching the video will be answered on my YouTube channel or Facebook page.

Opening scene references:

http://www.ncbi.nlm.nih.gov/pubmed/9155494
http://www.ncbi.nlm.nih.gov/pubmed/19943985
http://www.ncbi.nlm.nih.gov/pubmed/8383639
http://www.ncbi.nlm.nih.gov/pubmed/19566598

Bathroom scene references:

http://www.ncbi.nlm.nih.gov/pubmed/2340496
http://www.ncbi.nlm.nih.gov/pubmed/20339363.

Starvation mode scene references:

http://www.ncbi.nlm.nih.gov/pubmed/8383639
http://www.ncbi.nlm.nih.gov/pubmed/19761507
http://jn.nutrition.org/content/135/6/1347.full
http://pmj.bmj.com/content/49/569/203.abstract
http://www.ncbi.nlm.nih.gov/pubmed/15640462

Final scene references:

http://www.ncbi.nlm.nih.gov/pubmed/17413096, http://www.ncbi.nlm.nih.gov/pubmed/18053311. http://www.ncbi.nlm.nih.gov/pubmed/20847729, http://www.ncbi.nlm.nih.gov/pubmed/19943985