MMA Back Biceps Day, Calisthenics With the 5DollarGym – Start Building Your Hot Summer Body Today
MMA Back Biceps Day is a full body workout that builds tons of muscle and delivers results quickly. High volume training sends the body into muscle building mode, and when combined with circuit style training it also serves as your daily cardio. In short, this style of training targets all five elements of fitness in one 25 – 45 minute session.
5DollarGym was created to make exercise more efficient and easy for everyone to start to learn how to exercise. Evolved from eons of Shaolin QiGong, these monks would simply find something heavy to lift, or dig a hole in the ground for their box jumps. Using the same spirit of Martial Arts I have adapted to make things a bit more kosher and home friendly for everyone to enjoy.
“As long as we persevere and endure, we can get anything we want” -Mike Tyson
MMA Back Biceps workout with the 5DollarGym –
Moreover, MMA Back and Biceps was designed to develop speed, agility, and quickness throughout the range of motion. In brief, this workout was designed to get your back lean and strong.
All in all, high repetition, low weight bearing exercises are great for developing tons of lean muscle mass. Lean muscle eats stored fat in the body while you are just sitting around, or working in the office. Yes, lean muscle is your new best friend, the formula is simple and easy to follow. Eat right, and train high volume with high repetitions to get optimum results.
5DollarGym MMA Back Biceps At Home Workout Instructions
As mentioned above, this workout was created to develop full body strength and functionality through the entire range of motion. When building a program, it is critical to consider all of the muscle groups working together. All in all this makes for the best results for athletic performance.
Try and Pause for a second at the Eccentric point(the point of full flexion, or most tension) of motion during each exercise. In short this will help to deliver the best results.
3 – 5 supersets is optimal, aim for 15 – 30 reps per set. If you are fortunate enough to be working with weights at the time, work within 50 – 75% RM (rep max)
Working over 75% with anything less than 10 reps will bulk you up, reducing speed and flexibility. Furthermore, A good martial artist has a balance of all athletic traits. Essentially this is the best for martial arts practitioners as it does not sacrifice from any other element of fitness to further develop them.
5DollarGym MMA Back Biceps Day Underhand Row from Squat Suspension Strap Body Weight Curls Single Arm Bent Over Row (Optional Oblique Twist at Eccentric point of Motion) Toe Touches V-Ins Russian Twists
- Complete One Superset
- Rest 1 – 2 Minutes (If you are more advanced, decrease the time between each superset, I personally rest 20 seconds or less between supersets)
- Repeat this superset 3 – 5 Times
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Another added benefit of Martial practices like QiGong and TaiChi also offer meditation and breathwork training
“Programming is key to improvement” – Ninos Ibraham
In brief, working the kinetic chains in a synergistic manner maximizes muscle spindle activation, while delivering
- Speed, Coordination, and Agility
- Strength, Power, and Explosiveness
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Overall developing will power is as important as developing the Body, QiGong guides on Meditation