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Same movement, same discipline — cross-body extensions build razor-sharp triceps. 💪 #gym #fitness #motivation #triceps #pushday #arms #cables #lateralhead #training #fitlife #fitfam #strength #discipline #grind #aesthetic #gymrat #progress #workout #gymmotivation #hardwork

Devin Gonzalez

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16,206 次观看 • 8 个月前 •via X (Twitter)

体育 #gym #fitness #motivation #triceps #pushday #arms #cables #lateralhead #training #fitlife #fitfam #strength #discipline #grind #aesthetic #gymrat #progress #workout #gymmotivation #hardwork

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Control the rep. Squeeze the core. Stay consistent. That’s how real abs are built. 💪 #gym #fitness #motivation #abs #core #sixpack #abday #coretraining #training #fitlife #fitfam #discipline #grind #aesthetic #gymrat #progress #workout #gymmotivation #hardwork #consistency

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Pump circuit *no breaks* 25X curls 35 lbs 10X hammer curls 35 lbs ~8X lateral raises 10 lbs ~8X shoulder press elbow touch 10 lbs ~8X shoulder press grip change 10 lbs ~50X twists 10 lbs Weight hold 10 lbs ~20X twists 10 lbs ~30X curls 25 lbs ~10X twists 25 lbs ~20X triceps pull downs 50 lbs ~10X skull crushers 50 lbs ~10X lateral raises 10 lbs ~10X shoulder press elbow touch ~10X front raises 10 lbs ~10X dumbbell rows 10 lbs ~40X twists 10 lbs ~10X triceps pull downs 50 lbs ~10X skill crushers 50 lbs ~20X curls 25 lbs ~8x hammer curls 25 lbs Hold curls 25 lbs ~5 hammer curls 25 lbs Doing this series of exercises with no breaks creates a demanding, high-rep metabolic resistance training session. Below are the specific benefits you can expect from this routine: 💪 Benefits of No-Break Training Circuit 🏋️‍♂️ 1. Muscle Endurance & Hypertrophy (Pump Effect) •This routine includes high reps, time-under-tension, and progressive muscle overload across arms, shoulders, and core. •Constant curling and pressing keeps muscles engorged with blood (the pump)—stimulating sarcoplasmic hypertrophy. •Your biceps, triceps, and shoulders are especially targeted for endurance and growth. 🔥 2. Cardiovascular & Metabolic Conditioning •With zero rest, your heart rate stays elevated, turning what is traditionally strength work into cardiometabolic training. •This taxes your aerobic and anaerobic systems, building conditioning along with strength. 🧠 3. Mental Fortitude & Focus •You’re doing high volume with minimal rest, requiring concentration, pain tolerance, and mental drive. •Exercises like "hold curls" and burnout sets force you to push through muscular fatigue, enhancing grit. 🧬 4. Hormonal & Caloric Response •This type of high-volume, continuous circuit can elevate growth hormone and testosterone levels transiently. •It also leads to increased calorie burn and a strong EPOC (afterburn) effect. ⚖️ 5. Time Efficiency & Density •You’re packing a high amount of volume into a condensed time, hitting multiple muscle groups with compound and isolation exercises. •This saves time while delivering a full hypertrophy + cardio stimulus. 📈 6. Joint Stability & Core Engagement •Rotational moves like twists plus shoulder/arm holds challenge your stabilizer muscles. •Core is hit repeatedly through twists and dynamic upper-body movement, especially while holding weights. 📍Targeted Muscle Groups •Biceps: Repeated curls, hammer curls, hold curls (lots of volume and variation). •Triceps: Pulldowns, skull crushers. •Deltoids: Lateral raises, front raises, shoulder press variants. •Core/Obliques: High reps of twisting movements. •Back: Dumbbell rows (although less volume here). •Grip/Forearms: From prolonged holding of weights under fatigue. Livestream morning workout daily 83 free workouts all levels:

Pump circuit no breaks 25X curls 35 lbs 10X hammer curls 35 lbs ~8X lateral raises 10 lbs ~8X shoulder press elbow touch 10 lbs ~8X shoulder press grip change 10 lbs ~50X twists 10 lbs Weight hold 10 lbs ~20X twists 10 lbs ~30X curls 25 lbs ~10X twists 25 lbs ~20X triceps pull downs 50 lbs ~10X skull crushers 50 lbs ~10X lateral raises 10 lbs ~10X shoulder press elbow touch ~10X front raises 10 lbs ~10X dumbbell rows 10 lbs ~40X twists 10 lbs ~10X triceps pull downs 50 lbs ~10X skill crushers 50 lbs ~20X curls 25 lbs ~8x hammer curls 25 lbs Hold curls 25 lbs ~5 hammer curls 25 lbs Doing this series of exercises with no breaks creates a demanding, high-rep metabolic resistance training session. Below are the specific benefits you can expect from this routine: 💪 Benefits of No-Break Training Circuit 🏋️‍♂️ 1. Muscle Endurance & Hypertrophy (Pump Effect) •This routine includes high reps, time-under-tension, and progressive muscle overload across arms, shoulders, and core. •Constant curling and pressing keeps muscles engorged with blood (the pump)—stimulating sarcoplasmic hypertrophy. •Your biceps, triceps, and shoulders are especially targeted for endurance and growth. 🔥 2. Cardiovascular & Metabolic Conditioning •With zero rest, your heart rate stays elevated, turning what is traditionally strength work into cardiometabolic training. •This taxes your aerobic and anaerobic systems, building conditioning along with strength. 🧠 3. Mental Fortitude & Focus •You’re doing high volume with minimal rest, requiring concentration, pain tolerance, and mental drive. •Exercises like "hold curls" and burnout sets force you to push through muscular fatigue, enhancing grit. 🧬 4. Hormonal & Caloric Response •This type of high-volume, continuous circuit can elevate growth hormone and testosterone levels transiently. •It also leads to increased calorie burn and a strong EPOC (afterburn) effect. ⚖️ 5. Time Efficiency & Density •You’re packing a high amount of volume into a condensed time, hitting multiple muscle groups with compound and isolation exercises. •This saves time while delivering a full hypertrophy + cardio stimulus. 📈 6. Joint Stability & Core Engagement •Rotational moves like twists plus shoulder/arm holds challenge your stabilizer muscles. •Core is hit repeatedly through twists and dynamic upper-body movement, especially while holding weights. 📍Targeted Muscle Groups •Biceps: Repeated curls, hammer curls, hold curls (lots of volume and variation). •Triceps: Pulldowns, skull crushers. •Deltoids: Lateral raises, front raises, shoulder press variants. •Core/Obliques: High reps of twisting movements. •Back: Dumbbell rows (although less volume here). •Grip/Forearms: From prolonged holding of weights under fatigue. Livestream morning workout daily 83 free workouts all levels:

Matteo Piper Jenks 🧲 🇮🇹

143,729 次观看 • 1 年前

How I’d get good FAST as a baseball player: First get in the gym and commit. 6 days a week: upper / lower / arms, repeat. 1 full rest day. Do this for 6 straight months minimum. Build strength, durability, and discipline. Second the baseball work has to be intentional. Hit 5–6x/week with a plan. Not just swinging… purposeful reps. Work with a coach who gives you structure, routine, and adjustments. Then put in the REAL work on your own. Extra swings. Extra reps. Extra time. This part matters: You are NOT going to develop at practice alone. High school, travel, even college practice isn’t enough. The jump happens in the hours nobody sees. Third fuel your body like an athlete. Eat enough protein to recover and build strength. Hydrate consistently. Add electrolytes. Recovery = performance. If your body breaks down, so does your progress. Fourth train your mind daily. Read 1 chapter a day: •Heads Up Baseball 2.0 •The Alchemist •The Seven Spiritual Laws of Success •The Four Agreements •It’s All in Your Head You need mental toughness to handle failure, pressure, and long stretches with no visible results. That’s part of it. Now tie it all together: Training + reps + nutrition + mindset. Do ALL of it consistently. Then do it for 3–5 years. No shortcuts. No skipping steps. Keep your head down. Stay obsessed with getting better—not being seen. The results will come if the work is real. If you want a clear plan + mentorship on exactly how to do this, reach out. Hitters University

How I’d get good FAST as a baseball player: First get in the gym and commit. 6 days a week: upper / lower / arms, repeat. 1 full rest day. Do this for 6 straight months minimum. Build strength, durability, and discipline. Second the baseball work has to be intentional. Hit 5–6x/week with a plan. Not just swinging… purposeful reps. Work with a coach who gives you structure, routine, and adjustments. Then put in the REAL work on your own. Extra swings. Extra reps. Extra time. This part matters: You are NOT going to develop at practice alone. High school, travel, even college practice isn’t enough. The jump happens in the hours nobody sees. Third fuel your body like an athlete. Eat enough protein to recover and build strength. Hydrate consistently. Add electrolytes. Recovery = performance. If your body breaks down, so does your progress. Fourth train your mind daily. Read 1 chapter a day: •Heads Up Baseball 2.0 •The Alchemist •The Seven Spiritual Laws of Success •The Four Agreements •It’s All in Your Head You need mental toughness to handle failure, pressure, and long stretches with no visible results. That’s part of it. Now tie it all together: Training + reps + nutrition + mindset. Do ALL of it consistently. Then do it for 3–5 years. No shortcuts. No skipping steps. Keep your head down. Stay obsessed with getting better—not being seen. The results will come if the work is real. If you want a clear plan + mentorship on exactly how to do this, reach out. Hitters University

Tyler Osik

15,830 次观看 • 6 个月前

It’s my 3-month trainerversary with Barton Bryan and here is my progress report. As a reminder, I spent the previous 12-months focused on weight reducation (60lbs/20 PBF reduction), Zone 2 fitness (95%+ percentile Vo2Max), improved diet-sleep-stress management, and gut biome. - Strength is way up on the major exercises we do weekly like Barbell Bench Press, Lat Pulldown, Leg press, and One Arm Dumbbell Rows. We’ve also put a major emphasis on developing core stability as I have scoliosis (19-degrees), spondylolisthesis, and an inguinal hernia. To counteract my asymmetrical mid-section, we focus on eccentric control, proper form, and not letting overcompensating creep in when pushing close to failure. - Along with the strength improvements and muscle growth, I’ve also see some nice aesthetic changes to my physique over the last three months. My chest and arms are fuller and more defined. My legs are slowly growing too although they are a bit more stubborn than the upper body. Here are some specific metrics: 15% strength increase on bench press in November, 33% strength increase overall on chest press and 1.75” added to chest/back. No added inches to waistline! 40% strength increase on leg press. - As Barton and I look ahead, I joke that when I bench 300 lbs, I’ll no longer require his coaching. I definitely feel like we are on a journey together to optimize my health, physique, and full potential (move over Bryan Johnson !!). Barton has advised me to be patient as the strength gains inevitably slow down a bit after the first three months of training and we build strong, foundational muscle mass for improved health span as Peter Attia says. I’m all in for the journey. Can’t wait to see what happens in the next 3-6 months! Enjoy one of my motivational songs when I workout.

It’s my 3-month trainerversary with Barton Bryan and here is my progress report. As a reminder, I spent the previous 12-months focused on weight reducation (60lbs/20 PBF reduction), Zone 2 fitness (95%+ percentile Vo2Max), improved diet-sleep-stress management, and gut biome. - Strength is way up on the major exercises we do weekly like Barbell Bench Press, Lat Pulldown, Leg press, and One Arm Dumbbell Rows. We’ve also put a major emphasis on developing core stability as I have scoliosis (19-degrees), spondylolisthesis, and an inguinal hernia. To counteract my asymmetrical mid-section, we focus on eccentric control, proper form, and not letting overcompensating creep in when pushing close to failure. - Along with the strength improvements and muscle growth, I’ve also see some nice aesthetic changes to my physique over the last three months. My chest and arms are fuller and more defined. My legs are slowly growing too although they are a bit more stubborn than the upper body. Here are some specific metrics: 15% strength increase on bench press in November, 33% strength increase overall on chest press and 1.75” added to chest/back. No added inches to waistline! 40% strength increase on leg press. - As Barton and I look ahead, I joke that when I bench 300 lbs, I’ll no longer require his coaching. I definitely feel like we are on a journey together to optimize my health, physique, and full potential (move over Bryan Johnson !!). Barton has advised me to be patient as the strength gains inevitably slow down a bit after the first three months of training and we build strong, foundational muscle mass for improved health span as Peter Attia says. I’m all in for the journey. Can’t wait to see what happens in the next 3-6 months! Enjoy one of my motivational songs when I workout.

Patrick Moorhead

16,291 次观看 • 1 年前

My 7 Day Aesthetic Split Mon: Upper Chest + Side Delts + Biceps Tue: Back Width + Triceps Wed: Delts Only Thu: Legs + Core Fri: Pump Day Sat: Arms + Cardio Sun: Light Legs + Recovery (Below will be my entire workout / weight lifting plan + nutrition breakdown) Be sure to add 30min cardio after every weight lifting session. Incline: Max Speed: 2.5 - 3 This is focused on width, capped shoulders, chest shelf, tight waist, and staying athletic year round. 7 Day Aesthetic Split Monday: Upper Chest + Side Delts + Biceps Incline DB Press Incline Smith Press High to Low Cable Fly DB Laterals Cable Laterals Seated DB Curl Hammer Curl Tuesday: Back Width + Triceps Pull Ups / Assisted Pull Ups Wide Grip Lat Pulldown Single Arm Lat Pulldown Single Arm Row Rope Pushdown Tricep Pulldowns Dips Wednesday: Delts Only Seated DB Shoulder Press DB Laterals Cable Laterals Rear Delt Fly Face Pulls Shrugs Thursday: Legs + Core Walking Lunges Squats Deadlift Leg Curl Hamstring Curl Calves Hanging Knee Raise Cable Crunch Friday: Aesthetic Pump Day Incline Press Pull Ups Cable Fly Row Variation Laterals Rear Delts Pushup Burnout Saturday: Arms + Cardio EZ Curl Incline Curl Rope Hammer Curl Skull Crushers Pushdowns Overhead Cable Extensions Incline Treadmill 25 min Sunday: Legs Light + Recovery Leg Press Extensions Hamstring Curl Calves Core Circuit Walk 30 min Meal plan for the week, I like to switch it every now and than from ground turkey to ground beef, filet mignons steaks and chicken. You can use white rice or sweet potato’s as your carbs Use this meal plan as a foundation, not a limitation. Per Meal: - 200g 97/3 Ground Turkey (raw) - 100g Cooked White Rice - 90g Mixed Vegetables Macros per meal: Protein: 44g Carbs: 28g Fat: 6-8g Calories: ~400 kcal Daily Target: Protein: 190g Carbs: 140g Fat: Less than 50g This is a clean, simple structure built around high protein, controlled carbs, lower fats, and foods that are easy to prep consistently. That alone can change a lot for people. The real key is adjusting it to your bodyweight, goals, activity level, and timeline. Fat loss, muscle gain, maintenance… all require different numbers. Use ChatGPT and ask something like dis: “I weigh ___ lbs, I’m ___ height, I train ___ days a week, and my goal is to lose fat / gain muscle / maintain. Use this meal plan as a base and adjust my calories, protein, carbs, fats, and portion sizes.” That prompt alone can save you months of guessing, use my workout plan + meal plan for 5-6 months. I promise you, you will drop weight and chisel up Start with structure. Adjust with data. Stay consistent. My peptide stack: Retatrutide Appetite down. Fat loss up. Blood sugar support. This one helps people move different when discipline meets science. Tesamorelin Targets stubborn visceral fat and can help tighten the midsection. Recovery + body composition play. MOTS-c Mitochondria support. Better energy production, endurance, and metabolic efficiency. Feel like your engine got tuned up. BPC-157 Recovery weapon. People use it for joints, tendons, gut health, and healing nagging injuries that slow progress. GHK-cu Skin, hair, healing. Known for regeneration support and helping you look healthier while recovering better. AHK-cu Mostly talked about for hair support. Used for scalp health, follicles, and helping promote thicker growth over time. It isn’t rocket science, it’s just consistency. I’m no where near where I want to be. Still need maybe 7-8 months of dieting to get down to 10-12% body fat and than I’ll maintain from there.

My 7 Day Aesthetic Split Mon: Upper Chest + Side Delts + Biceps Tue: Back Width + Triceps Wed: Delts Only Thu: Legs + Core Fri: Pump Day Sat: Arms + Cardio Sun: Light Legs + Recovery (Below will be my entire workout / weight lifting plan + nutrition breakdown) Be sure to add 30min cardio after every weight lifting session. Incline: Max Speed: 2.5 - 3 This is focused on width, capped shoulders, chest shelf, tight waist, and staying athletic year round. 7 Day Aesthetic Split Monday: Upper Chest + Side Delts + Biceps Incline DB Press Incline Smith Press High to Low Cable Fly DB Laterals Cable Laterals Seated DB Curl Hammer Curl Tuesday: Back Width + Triceps Pull Ups / Assisted Pull Ups Wide Grip Lat Pulldown Single Arm Lat Pulldown Single Arm Row Rope Pushdown Tricep Pulldowns Dips Wednesday: Delts Only Seated DB Shoulder Press DB Laterals Cable Laterals Rear Delt Fly Face Pulls Shrugs Thursday: Legs + Core Walking Lunges Squats Deadlift Leg Curl Hamstring Curl Calves Hanging Knee Raise Cable Crunch Friday: Aesthetic Pump Day Incline Press Pull Ups Cable Fly Row Variation Laterals Rear Delts Pushup Burnout Saturday: Arms + Cardio EZ Curl Incline Curl Rope Hammer Curl Skull Crushers Pushdowns Overhead Cable Extensions Incline Treadmill 25 min Sunday: Legs Light + Recovery Leg Press Extensions Hamstring Curl Calves Core Circuit Walk 30 min Meal plan for the week, I like to switch it every now and than from ground turkey to ground beef, filet mignons steaks and chicken. You can use white rice or sweet potato’s as your carbs Use this meal plan as a foundation, not a limitation. Per Meal: - 200g 97/3 Ground Turkey (raw) - 100g Cooked White Rice - 90g Mixed Vegetables Macros per meal: Protein: 44g Carbs: 28g Fat: 6-8g Calories: ~400 kcal Daily Target: Protein: 190g Carbs: 140g Fat: Less than 50g This is a clean, simple structure built around high protein, controlled carbs, lower fats, and foods that are easy to prep consistently. That alone can change a lot for people. The real key is adjusting it to your bodyweight, goals, activity level, and timeline. Fat loss, muscle gain, maintenance… all require different numbers. Use ChatGPT and ask something like dis: “I weigh _ lbs, I’m _ height, I train ___ days a week, and my goal is to lose fat / gain muscle / maintain. Use this meal plan as a base and adjust my calories, protein, carbs, fats, and portion sizes.” That prompt alone can save you months of guessing, use my workout plan + meal plan for 5-6 months. I promise you, you will drop weight and chisel up Start with structure. Adjust with data. Stay consistent. My peptide stack: Retatrutide Appetite down. Fat loss up. Blood sugar support. This one helps people move different when discipline meets science. Tesamorelin Targets stubborn visceral fat and can help tighten the midsection. Recovery + body composition play. MOTS-c Mitochondria support. Better energy production, endurance, and metabolic efficiency. Feel like your engine got tuned up. BPC-157 Recovery weapon. People use it for joints, tendons, gut health, and healing nagging injuries that slow progress. GHK-cu Skin, hair, healing. Known for regeneration support and helping you look healthier while recovering better. AHK-cu Mostly talked about for hair support. Used for scalp health, follicles, and helping promote thicker growth over time. It isn’t rocket science, it’s just consistency. I’m no where near where I want to be. Still need maybe 7-8 months of dieting to get down to 10-12% body fat and than I’ll maintain from there.

AYCE

11,503 次观看 • 4 个月前

even the most put together women feel lost sometimes.. but you have to remember you don't wait for clarity, you create it. it's normal to have accomplished big things and maybe you still find yourself in a season where life doesn't feel certain. it's normal to need to regroup, rebuild and figure out who you are in this next chapter.. this is the same conversation.. because feeling lost isn't a level you graduate from. it's a season that visits when it's time to assess our daily actions and choices. 😊 the answer is never to wait it out. it's to keep showing up. the workout when you don't feel like it. the routine when life feels messy. the promise you keep to yourself when everything else feels up in the air. because showing up isn't really about exercising. it's about practicing following through with your actions, regardless of the season of life you're in. and that woman handles her business differently. she loves differently. she leads herself and others differently. the discipline you build in one area quietly shapes every area. you don't need to have it all figured out to keep moving. clarity comes from the doing, not before it. but i will say.. a cute gym fit always helps ❤️ @buffbunnycollection 's july sale is officially live with up to 70% off site wide and you can save even more using code 'miranda' at checkout 🫶 #fitness #fitgirl #motivation #gymgirl #womeninspiringwomen

even the most put together women feel lost sometimes.. but you have to remember you don't wait for clarity, you create it. it's normal to have accomplished big things and maybe you still find yourself in a season where life doesn't feel certain. it's normal to need to regroup, rebuild and figure out who you are in this next chapter.. this is the same conversation.. because feeling lost isn't a level you graduate from. it's a season that visits when it's time to assess our daily actions and choices. 😊 the answer is never to wait it out. it's to keep showing up. the workout when you don't feel like it. the routine when life feels messy. the promise you keep to yourself when everything else feels up in the air. because showing up isn't really about exercising. it's about practicing following through with your actions, regardless of the season of life you're in. and that woman handles her business differently. she loves differently. she leads herself and others differently. the discipline you build in one area quietly shapes every area. you don't need to have it all figured out to keep moving. clarity comes from the doing, not before it. but i will say.. a cute gym fit always helps ❤️ @buffbunnycollection 's july sale is officially live with up to 70% off site wide and you can save even more using code 'miranda' at checkout 🫶 #fitness #fitgirl #motivation #gymgirl #womeninspiringwomen

Miranda Cohen

18,379 次观看 • 1 个月前

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!

Alex Bernier

351,097 次观看 • 2 年前

If you're a Christian man, it is obvious to see that the world is controlled by Satan. Everywhere you look, we see evidence of this—from entertainment to politics to social media. It is clear that the enemy's agenda is at play, and it's an agenda designed to sabotage the men who have influence in the kingdom of God. And if you’re an entrepreneur who’s been struggling with your weight… You are being affected by this satanic agenda. Why Your Health Is Under Spiritual Attack: My name is Gabe Pluguez, and since 2019, alongside my business partner Joey Yochheim | Default Kings , we’ve been helping men break free from unhealthy patterns—for good. And we don’t just help men “get in shape.” We teach them a faith-based approach to changing their unhealthy habits so that they actually keep the weight off permanently. Like Jim— shown in the video, a 70-year-old C-suite executive who lost 53 lbs in 5 months, kept it off through the holidays, and has sustained it since after working together. Like Alex— shown in the video, a crypto entrepreneur and a dad of one who’s lost more than 40 lbs, has gotten abs, competes in Jiu-Jitsu, and has kept it off for over 2 years since after working together. Like Gavin— shown in the video, a 50-year-old father of six who was busy running multiple businesses but still lost 32 lbs in just 12 weeks. Or like Vinnie— shown in the video, an entrepreneur who’s lost 50 lbs and has kept it off for over 2 years since after working together. So here’s the thing. You already know the truth. You know that you shouldn’t be eating garbage. You know that you should be exercising consistently. You know that God made you in His image and that you’re designed to be strong and actually commanded to honor the body He gave you to carry out His mission for your life. Yet… that's not the reality you're experiencing. Why You Keep Failing to Fix This (Romans 7:15) You're experiencing exactly what Paul talks about in Romans 7:15: “I do not understand what I do. For what I want to do, I do not do, but what I hate, I do.” These are your unhealthy default actions. And if you’re like most Christian entrepreneurs, you’re probably sacrificing your health at the altar of your business. You tell yourself: • “I’ll fix it later.” • “Business and family obligations come before me.” But here’s something that might make you uneasy… That is the exact lie that the enemy wants you to believe. The Lie That’s Keeping You Weak, Tired, and Ineffective: Satan wants you to believe the lie that you are incapable of honoring your body while stewarding everything else. He wants you: ❌ Exhausted ❌ Weakened ❌ A slave to gluttony and sloth ❌ To set a poor example to the people you’re called to lead And additionally... Satan wants you dead... Early... Because if your body is weak, you’re easier to tempt. If you’re out of control, you have less influence over the people you’re supposed to lead. And if you die early—then you’re not even here. And maybe you’ve known this for a while. You’ve tried keto, intermittent fasting, Weight Watchers, Personal Trainers, or even Ozempic… But here’s the part you haven’t heard before. You’ve Been Lied To. You’ve been trying to use a temporary Band-Aid on a spiritual wound. Mainstream diet methods promise a quick fix… but they leave you discouraged and defeated. That’s why studies show that 90% of people who try these diets gain the weight back. And after so many repeated failures, you start to accept the lie from the enemy— “I just can’t figure out this one area of life.” And here’s what makes it even worse. Your pastors aren’t helping—they don’t talk about gluttony because they’re still struggling with it themselves. Other Christians make it harder. They say: 💬 "It’s no big deal!" 💬 "God gives you grace!" 💬 "Come on, one donut won’t hurt!" But I need you to ask yourself: Are the men telling you this the type of men you respect? Are they disciplined? Are they leading by example? Or are they justifying their own addiction to comfort? How I Know Exactly What You’re Feeling: Maybe you’re reading this, and you already know all of this. You know you shouldn’t be eating junk… but you do. You know you should be working out… but you skip it. You know you should stop turning to food for comfort… but you still do. And if you’re feeling convicted right now, I understand. Because I was once enslaved to sin in the exact same way. For over a decade, I was addicted to pornography. I was having premarital sex while still trying to be a Christian leader. I read my Bible, went to church, and knew exactly what I needed to do… Yet I kept falling into the same old pattern. I felt like I fraud. And, there was even this moment when I was finally convicted—just like you are now. I told my ex-fiance: “We’re not having sex anymore.” She looked me dead in the eyes and said: “If we’re not going to do that, then I’m leaving.” And I looked right back at her and said: “Okay. Leave. I choose Jesus.” She walked out the door. And I was proud of myself. I thought: “Thank you, Lord, for the strength to make this decision. I can finally honor You.” And then… Less than 24 hours later, I completely caved. I went right back to the very sin I swore to leave behind. And I remember standing in the bathroom afterward, looking in the mirror, so disgusted with myself that I couldn’t even make eye contact with my own reflection. I had completely lost hope. I told the devil: "You win." But that was a lie. And what I experienced next completely changed my life— And it’s the exact same process that will change yours. The Turning Point: How Everything Changed When I applied the process that I’m going to share with you today, not only did everything change… I experienced blessings in this area of my life that were so far beyond anything I had ever imagined. I broke free from addiction, married the love of my life, started working on a family, and 10x'ed my business, all while staying consistent and leveling up in my own fitness And that’s when I realized: 👉 This isn’t just about losing weight. 👉 This isn’t just about not being fat anymore. This is about the blessings that God has for you on the other side of discipline—blessings so powerful, so life-changing, that once you experience them, you will be incapable of doing anything except saying, “Glory to You, Lord.” How Do You Actually Go About Doing This? This is the exact process that I’ve helped over 800 guys (at the time of this post) go through inside our Christian-focused coaching company, Joey and I were responsible for all the transformations you'll see at These were men just like you. Men who were: • Losing weight temporarily but always gaining it back. • Struggling with multi-decade-long food addictions. • Convicted that they were called for more. • Fathers, husbands, even pastors—who knew God could redeem this area of their life but struggled to connect their faith to their fitness. But they finally broke free. And there were three key things that made that transformation possible. #1: They Changed the Unhealthy Default Actions That Were Keeping Them Stuck All of these men were struggling with things like: ❌ Overeating and mindless snacking ❌ Skipping workouts ❌ Eating late at night, binge eating ❌ Hitting snooze, sleeping in ❌ Overdrinking, struggling with food addiction ❌ Falling off the wagon on weekends, vacations, or business travel And worst of all? 👉 They would lose some weight… then let their habits slip again… which led to the weight coming back. 👉 Their body fat affected not just how they fit in clothes, but how other people saw them—even their daughters and wives started noticing and nagging them about it. 👉 For some of them, their hearts had become ticking time bombs, and they knew if they didn’t change, they would eventually suffer consequences that affected not just them, but their families and marriages. And even though you would think these things would be motivating enough… Like you’re probably thinking right now, “I should be motivated enough to change.” They were still choosing: ❌ Comfort over discipline. ❌ Food over their families. ❌ Laziness over being the leader their people needed them to be. #2: They Didn’t Have a Sustainable, Effective Approach That Worked With Their Busy Life Most of them had already tried: 📌 Dieting, weight loss challenges, personal trainers. 📌 Just trying to “get serious” and eat cleaner. 📌 Fad diets like Keto or Intermittent Fasting. 📌 Making their wife their accountability partner (which never works, because no man wants his wife to be his mommy—and no wife wants to be her husbands mommy). But nothing worked, because none of these were tailored to their bodies, goals, and lifestyle. 👉 The plans didn’t fit the busyness of home life and work. 👉 They didn’t account for vacations, networking events, or client dinners. 👉 They made them feel weird or awkward at dinner time with friends and family. 👉 The nutrition was too complicated for their wives to support. And worst of all? They were straight-up unsustainable. So they would always fall off the wagon—and the weight would always come back. #3: They Didn’t Have Real Accountability From Other Christian Men They Respected They tried using: ❌ Their wives (again—no wife wants to be their husband’s accountability partner). ❌ Their business network (but those guys were focused on business, not health). ❌ Their church groups (but their brothers in Christ didn’t have the specialized knowledge to help them actually execute). So between: ❌ Unhealthy default actions ❌ A lack of a sustainable, effective plan ❌ Not having real accountability They stayed stuck. That’s Why Default Kings Is Different We developed a system that actually works—one that helps you realign your default actions with your true identity in Christ. Because the problem isn’t that you don’t care. The problem isn’t that you’re unaware of these things. The problem is that your current system is failing you. Right now: 📌 Your default actions have brought you here. 📌 You don’t have a sustainable approach. 📌 You don’t have an effective plan. 📌 Your environment is full of people who reinforce your excuses instead of calling you higher. And every time you try to change, you keep getting pulled back into the same cycle. That’s exactly why we built Default Kings. Because this is not just another weight loss program. This is a battle plan for Christian men. A system designed to permanently rewire your habits. A system designed to rebuild your discipline. A system designed to finally help you take back control of your body and mind. Here’s What You’ll Get Inside Default Kings: 1. A Network of Christian Entrepreneurs Who Refuse to Let You Fail You’ll be surrounded by other Christian entrepreneurs who are walking the same walk. You’ll see the men who have already broken free. And when life gets hard, when you get busy, when motivation fades…This brotherhood will step in and keep you accountable. Because this isn’t just about fitness. This is about transforming into the man God called you to be. 2. The Default Actions Framework This is where the mindset shift happens. We help you reprogram your default actions at the core so that: ✅ Instead of battling cravings, you instinctively make better food choices. ✅ Instead of forcing yourself to work out, you naturally show up and execute. ✅ Instead of gaining the weight back, you become the man whose habits keep the weight off. This isn’t about forcing discipline. This is about making discipline natural. 3. A Simple, Results-Driven Eating System That Works in Real Life Forget: ❌ Extreme diets. ❌ Cutting out carbs or red meat. ❌ Being too busy to eat healthy. You’ll learn to eat in a way that actually increases your energy while still enjoying life. You will not be: ❌ That weird guy bringing Tupperware to client dinners. ❌ The guy starving himself and feeling miserable. ❌ The guy who can’t enjoy a meal with his wife and kids. This is not a temporary fix. This is a sustainable way of eating that you can stick to for good. 4. A Custom Training System Designed for Busy Christian Men Your training plan will be completely customized to fit your schedule. You don’t have time to train like a bodybuilder for 2 hours a day—so we focus on efficiency. 📌 If you can commit just 45 minutes, 3–4 times a week, you can do this. 📌 If you’re even busier, we can make it even more efficient. 📌 If you have more time and want to push harder, we’ll structure it accordingly. This isn’t just about losing weight. This is about building muscle and becoming physically capable—so that when the weight is off, you look in the mirror and see a man who reflects the strength and discipline God created you to have. 5. Direct Access to Expert Coaching and 24/7 Accountability You will not be left to figure this out alone. Inside Default Kings, you’ll have one-on-one access to: ✔️ Me ✔️ Joey ✔️ Our client success specialists Whenever you have a question, need an adjustment, or feel stuck, you will have direct access to expert support. No matter: 📌 What adjustments you need 📌 What schedule changes come up 📌 What travel plans you have We will personally make sure you stay on track. And even if you have pre-existing injuries or limitations, we will customize everything specifically for you. 6. Weekly Live Group Coaching Calls Inside the DK Inner Circle, you’ll have access to weekly group coaching calls where we’ll: 📌 Give you direct feedback to ensure you see results as quickly as possible. 📌 Help you rewire your default actions and overcome spiritual and mental barriers. 📌 Bring our faith into our fitness—yes, some of these calls will involve opening your Bible and seeing what God has to say about your health, habits, and mindset. This isn’t just physical transformation. This is spiritual transformation. 7. The Default Kings Private App Everything you need will be housed inside our private DK app, including: 📌 Your custom, step-by-step workout plans so you know exactly what to do. 📌 Structured meal guidance that adapts to your life. 📌 Real-time progress tracking so you can see how far you’ve come. No more guessing what to eat or wasting time in the gym not knowing what to do. This is a battle-tested system built to make results effortless. And yes—if you have any injuries or limitations, the entire plan will be built specifically for you. The Most Complete System Ever Created for Christian Entrepreneurs: 📌 This isn’t just another weight loss program. 📌 This isn’t a fad diet. 📌 This isn’t another “challenge” that leaves you gaining the weight back. This is the most complete system ever created for Christian men who are ready to: ✅ Change their default actions ✅ Lose the weight ✅ Keep it off—permanently And when you join Default Kings, you’re stepping into more than just a plan. 👉 You’re removing the obstacles that have kept you stuck. 👉 You’re eliminating the second-guessing and the self-doubt. 👉 You’re finally committing to a system that guarantees you never fall off track again. The Default Kings Promise: We guarantee that: ✔️ You will lose between 10–50 lbs in the next 90 days—or we’ll refund you in full. ✔️ You will keep the weight off—or we’ll refund you in full. If you follow the system, stay coachable, and engage in the process, this will be the last fitness program you will ever need. However—if you: ❌ Ignore the coaching ❌ Skip the workouts ❌ Refuse to be communicative, honest, and humble Then, of course, nothing will work. That’s why we track your progress every single day. We are personally committed to your success. 📌 If you struggle, we’ll step in. 📌 If you start to slip, we’ll call you higher. 📌 If you feel lost, we’ll guide you back. That is the entire purpose of Default Kings. We are here to make sure you win. Right Now, you are standing at a crossroads. You have three choices—and only one leads to transformation. Path #1: Do Nothing. Go back to life as it is. Click away from this page, pretend like you never saw this, open up the Uber Eats app, and order another comfort meal. Keep making excuses. Keep telling yourself, “I’ll figure it out later.” And six months from now? Nothing will change. Six years from now? You’ll still be frustrated, still lacking discipline, still convicted every time you look in the mirror—until you just accept it. And when that moment comes, you’ll wish you had taken action today. If you go that route, I pray for you and trust in God’s plan for your life. Path #2: Try to Do It Alone. You can take what you learn on X or chat GPT and try to piece together your own plan. You can do hours of research, attempt to hold yourself accountable, and try to willpower your way through it. And while that’s better than doing nothing… That’s the most common way that men fail. Because if you were capable of holding yourself accountable, you would have done it by now. If you had the time and knowledge to create a sustainable, effective, Biblically based fitness plan that works for your lifestyle, you would have done it by now. But you don’t need just another diet plan. You don’t need just another workout routine. You need a proven system that: ✅ Removes the confusion so you’re never guessing what to do next. ✅ Holds you accountable so you never fall off track again. ✅ Surrounds you with strong, Christian men who push you to succeed. ✅ Rewires your habits so that discipline becomes automatic. Going at this alone means you don’t have the coaching when you need help. It means you don’t have a group of men who can come into agreement with you about what God can do in this area of your life. It means you don’t have the battle-tested frameworks that have helped 800+ Christian men permanently transform their health. And that’s why most men who try to figure it out themselves end up right back where they started—or talking to me again six months later. Path #3: Say “Maybe.” You don’t have to say yes right now. Just say maybe. Maybe you’ve tried and failed before. Maybe you’ve thought about committing to a plan before. Maybe you know you need a real system that actually works for high-achieving Christian men. If that’s the case, then I want to make this easy for you. Instead of asking you to commit to the entire program right now, I’m asking you to commit to just a few minutes of your time for a Free Fat Loss Assessment. 📌 You’ll chat directly with me, Joey, or one of the other experts on our team. 📌 We’ll dive deep into the root cause of why you keep losing weight and gaining it back.| 📌 We’ll give you clear action steps on how to fix this permanently.| And if it makes sense, we’ll show you exactly how Default Kings works. This time is different. This time, you will win. But you have to take the first step. Click the link below and book your Free Fat Loss assessment today. 👇

If you're a Christian man, it is obvious to see that the world is controlled by Satan. Everywhere you look, we see evidence of this—from entertainment to politics to social media. It is clear that the enemy's agenda is at play, and it's an agenda designed to sabotage the men who have influence in the kingdom of God. And if you’re an entrepreneur who’s been struggling with your weight… You are being affected by this satanic agenda. Why Your Health Is Under Spiritual Attack: My name is Gabe Pluguez, and since 2019, alongside my business partner Joey Yochheim | Default Kings , we’ve been helping men break free from unhealthy patterns—for good. And we don’t just help men “get in shape.” We teach them a faith-based approach to changing their unhealthy habits so that they actually keep the weight off permanently. Like Jim— shown in the video, a 70-year-old C-suite executive who lost 53 lbs in 5 months, kept it off through the holidays, and has sustained it since after working together. Like Alex— shown in the video, a crypto entrepreneur and a dad of one who’s lost more than 40 lbs, has gotten abs, competes in Jiu-Jitsu, and has kept it off for over 2 years since after working together. Like Gavin— shown in the video, a 50-year-old father of six who was busy running multiple businesses but still lost 32 lbs in just 12 weeks. Or like Vinnie— shown in the video, an entrepreneur who’s lost 50 lbs and has kept it off for over 2 years since after working together. So here’s the thing. You already know the truth. You know that you shouldn’t be eating garbage. You know that you should be exercising consistently. You know that God made you in His image and that you’re designed to be strong and actually commanded to honor the body He gave you to carry out His mission for your life. Yet… that's not the reality you're experiencing. Why You Keep Failing to Fix This (Romans 7:15) You're experiencing exactly what Paul talks about in Romans 7:15: “I do not understand what I do. For what I want to do, I do not do, but what I hate, I do.” These are your unhealthy default actions. And if you’re like most Christian entrepreneurs, you’re probably sacrificing your health at the altar of your business. You tell yourself: • “I’ll fix it later.” • “Business and family obligations come before me.” But here’s something that might make you uneasy… That is the exact lie that the enemy wants you to believe. The Lie That’s Keeping You Weak, Tired, and Ineffective: Satan wants you to believe the lie that you are incapable of honoring your body while stewarding everything else. He wants you: ❌ Exhausted ❌ Weakened ❌ A slave to gluttony and sloth ❌ To set a poor example to the people you’re called to lead And additionally... Satan wants you dead... Early... Because if your body is weak, you’re easier to tempt. If you’re out of control, you have less influence over the people you’re supposed to lead. And if you die early—then you’re not even here. And maybe you’ve known this for a while. You’ve tried keto, intermittent fasting, Weight Watchers, Personal Trainers, or even Ozempic… But here’s the part you haven’t heard before. You’ve Been Lied To. You’ve been trying to use a temporary Band-Aid on a spiritual wound. Mainstream diet methods promise a quick fix… but they leave you discouraged and defeated. That’s why studies show that 90% of people who try these diets gain the weight back. And after so many repeated failures, you start to accept the lie from the enemy— “I just can’t figure out this one area of life.” And here’s what makes it even worse. Your pastors aren’t helping—they don’t talk about gluttony because they’re still struggling with it themselves. Other Christians make it harder. They say: 💬 "It’s no big deal!" 💬 "God gives you grace!" 💬 "Come on, one donut won’t hurt!" But I need you to ask yourself: Are the men telling you this the type of men you respect? Are they disciplined? Are they leading by example? Or are they justifying their own addiction to comfort? How I Know Exactly What You’re Feeling: Maybe you’re reading this, and you already know all of this. You know you shouldn’t be eating junk… but you do. You know you should be working out… but you skip it. You know you should stop turning to food for comfort… but you still do. And if you’re feeling convicted right now, I understand. Because I was once enslaved to sin in the exact same way. For over a decade, I was addicted to pornography. I was having premarital sex while still trying to be a Christian leader. I read my Bible, went to church, and knew exactly what I needed to do… Yet I kept falling into the same old pattern. I felt like I fraud. And, there was even this moment when I was finally convicted—just like you are now. I told my ex-fiance: “We’re not having sex anymore.” She looked me dead in the eyes and said: “If we’re not going to do that, then I’m leaving.” And I looked right back at her and said: “Okay. Leave. I choose Jesus.” She walked out the door. And I was proud of myself. I thought: “Thank you, Lord, for the strength to make this decision. I can finally honor You.” And then… Less than 24 hours later, I completely caved. I went right back to the very sin I swore to leave behind. And I remember standing in the bathroom afterward, looking in the mirror, so disgusted with myself that I couldn’t even make eye contact with my own reflection. I had completely lost hope. I told the devil: "You win." But that was a lie. And what I experienced next completely changed my life— And it’s the exact same process that will change yours. The Turning Point: How Everything Changed When I applied the process that I’m going to share with you today, not only did everything change… I experienced blessings in this area of my life that were so far beyond anything I had ever imagined. I broke free from addiction, married the love of my life, started working on a family, and 10x'ed my business, all while staying consistent and leveling up in my own fitness And that’s when I realized: 👉 This isn’t just about losing weight. 👉 This isn’t just about not being fat anymore. This is about the blessings that God has for you on the other side of discipline—blessings so powerful, so life-changing, that once you experience them, you will be incapable of doing anything except saying, “Glory to You, Lord.” How Do You Actually Go About Doing This? This is the exact process that I’ve helped over 800 guys (at the time of this post) go through inside our Christian-focused coaching company, Joey and I were responsible for all the transformations you'll see at These were men just like you. Men who were: • Losing weight temporarily but always gaining it back. • Struggling with multi-decade-long food addictions. • Convicted that they were called for more. • Fathers, husbands, even pastors—who knew God could redeem this area of their life but struggled to connect their faith to their fitness. But they finally broke free. And there were three key things that made that transformation possible. #1: They Changed the Unhealthy Default Actions That Were Keeping Them Stuck All of these men were struggling with things like: ❌ Overeating and mindless snacking ❌ Skipping workouts ❌ Eating late at night, binge eating ❌ Hitting snooze, sleeping in ❌ Overdrinking, struggling with food addiction ❌ Falling off the wagon on weekends, vacations, or business travel And worst of all? 👉 They would lose some weight… then let their habits slip again… which led to the weight coming back. 👉 Their body fat affected not just how they fit in clothes, but how other people saw them—even their daughters and wives started noticing and nagging them about it. 👉 For some of them, their hearts had become ticking time bombs, and they knew if they didn’t change, they would eventually suffer consequences that affected not just them, but their families and marriages. And even though you would think these things would be motivating enough… Like you’re probably thinking right now, “I should be motivated enough to change.” They were still choosing: ❌ Comfort over discipline. ❌ Food over their families. ❌ Laziness over being the leader their people needed them to be. #2: They Didn’t Have a Sustainable, Effective Approach That Worked With Their Busy Life Most of them had already tried: 📌 Dieting, weight loss challenges, personal trainers. 📌 Just trying to “get serious” and eat cleaner. 📌 Fad diets like Keto or Intermittent Fasting. 📌 Making their wife their accountability partner (which never works, because no man wants his wife to be his mommy—and no wife wants to be her husbands mommy). But nothing worked, because none of these were tailored to their bodies, goals, and lifestyle. 👉 The plans didn’t fit the busyness of home life and work. 👉 They didn’t account for vacations, networking events, or client dinners. 👉 They made them feel weird or awkward at dinner time with friends and family. 👉 The nutrition was too complicated for their wives to support. And worst of all? They were straight-up unsustainable. So they would always fall off the wagon—and the weight would always come back. #3: They Didn’t Have Real Accountability From Other Christian Men They Respected They tried using: ❌ Their wives (again—no wife wants to be their husband’s accountability partner). ❌ Their business network (but those guys were focused on business, not health). ❌ Their church groups (but their brothers in Christ didn’t have the specialized knowledge to help them actually execute). So between: ❌ Unhealthy default actions ❌ A lack of a sustainable, effective plan ❌ Not having real accountability They stayed stuck. That’s Why Default Kings Is Different We developed a system that actually works—one that helps you realign your default actions with your true identity in Christ. Because the problem isn’t that you don’t care. The problem isn’t that you’re unaware of these things. The problem is that your current system is failing you. Right now: 📌 Your default actions have brought you here. 📌 You don’t have a sustainable approach. 📌 You don’t have an effective plan. 📌 Your environment is full of people who reinforce your excuses instead of calling you higher. And every time you try to change, you keep getting pulled back into the same cycle. That’s exactly why we built Default Kings. Because this is not just another weight loss program. This is a battle plan for Christian men. A system designed to permanently rewire your habits. A system designed to rebuild your discipline. A system designed to finally help you take back control of your body and mind. Here’s What You’ll Get Inside Default Kings: 1. A Network of Christian Entrepreneurs Who Refuse to Let You Fail You’ll be surrounded by other Christian entrepreneurs who are walking the same walk. You’ll see the men who have already broken free. And when life gets hard, when you get busy, when motivation fades…This brotherhood will step in and keep you accountable. Because this isn’t just about fitness. This is about transforming into the man God called you to be. 2. The Default Actions Framework This is where the mindset shift happens. We help you reprogram your default actions at the core so that: ✅ Instead of battling cravings, you instinctively make better food choices. ✅ Instead of forcing yourself to work out, you naturally show up and execute. ✅ Instead of gaining the weight back, you become the man whose habits keep the weight off. This isn’t about forcing discipline. This is about making discipline natural. 3. A Simple, Results-Driven Eating System That Works in Real Life Forget: ❌ Extreme diets. ❌ Cutting out carbs or red meat. ❌ Being too busy to eat healthy. You’ll learn to eat in a way that actually increases your energy while still enjoying life. You will not be: ❌ That weird guy bringing Tupperware to client dinners. ❌ The guy starving himself and feeling miserable. ❌ The guy who can’t enjoy a meal with his wife and kids. This is not a temporary fix. This is a sustainable way of eating that you can stick to for good. 4. A Custom Training System Designed for Busy Christian Men Your training plan will be completely customized to fit your schedule. You don’t have time to train like a bodybuilder for 2 hours a day—so we focus on efficiency. 📌 If you can commit just 45 minutes, 3–4 times a week, you can do this. 📌 If you’re even busier, we can make it even more efficient. 📌 If you have more time and want to push harder, we’ll structure it accordingly. This isn’t just about losing weight. This is about building muscle and becoming physically capable—so that when the weight is off, you look in the mirror and see a man who reflects the strength and discipline God created you to have. 5. Direct Access to Expert Coaching and 24/7 Accountability You will not be left to figure this out alone. Inside Default Kings, you’ll have one-on-one access to: ✔️ Me ✔️ Joey ✔️ Our client success specialists Whenever you have a question, need an adjustment, or feel stuck, you will have direct access to expert support. No matter: 📌 What adjustments you need 📌 What schedule changes come up 📌 What travel plans you have We will personally make sure you stay on track. And even if you have pre-existing injuries or limitations, we will customize everything specifically for you. 6. Weekly Live Group Coaching Calls Inside the DK Inner Circle, you’ll have access to weekly group coaching calls where we’ll: 📌 Give you direct feedback to ensure you see results as quickly as possible. 📌 Help you rewire your default actions and overcome spiritual and mental barriers. 📌 Bring our faith into our fitness—yes, some of these calls will involve opening your Bible and seeing what God has to say about your health, habits, and mindset. This isn’t just physical transformation. This is spiritual transformation. 7. The Default Kings Private App Everything you need will be housed inside our private DK app, including: 📌 Your custom, step-by-step workout plans so you know exactly what to do. 📌 Structured meal guidance that adapts to your life. 📌 Real-time progress tracking so you can see how far you’ve come. No more guessing what to eat or wasting time in the gym not knowing what to do. This is a battle-tested system built to make results effortless. And yes—if you have any injuries or limitations, the entire plan will be built specifically for you. The Most Complete System Ever Created for Christian Entrepreneurs: 📌 This isn’t just another weight loss program. 📌 This isn’t a fad diet. 📌 This isn’t another “challenge” that leaves you gaining the weight back. This is the most complete system ever created for Christian men who are ready to: ✅ Change their default actions ✅ Lose the weight ✅ Keep it off—permanently And when you join Default Kings, you’re stepping into more than just a plan. 👉 You’re removing the obstacles that have kept you stuck. 👉 You’re eliminating the second-guessing and the self-doubt. 👉 You’re finally committing to a system that guarantees you never fall off track again. The Default Kings Promise: We guarantee that: ✔️ You will lose between 10–50 lbs in the next 90 days—or we’ll refund you in full. ✔️ You will keep the weight off—or we’ll refund you in full. If you follow the system, stay coachable, and engage in the process, this will be the last fitness program you will ever need. However—if you: ❌ Ignore the coaching ❌ Skip the workouts ❌ Refuse to be communicative, honest, and humble Then, of course, nothing will work. That’s why we track your progress every single day. We are personally committed to your success. 📌 If you struggle, we’ll step in. 📌 If you start to slip, we’ll call you higher. 📌 If you feel lost, we’ll guide you back. That is the entire purpose of Default Kings. We are here to make sure you win. Right Now, you are standing at a crossroads. You have three choices—and only one leads to transformation. Path #1: Do Nothing. Go back to life as it is. Click away from this page, pretend like you never saw this, open up the Uber Eats app, and order another comfort meal. Keep making excuses. Keep telling yourself, “I’ll figure it out later.” And six months from now? Nothing will change. Six years from now? You’ll still be frustrated, still lacking discipline, still convicted every time you look in the mirror—until you just accept it. And when that moment comes, you’ll wish you had taken action today. If you go that route, I pray for you and trust in God’s plan for your life. Path #2: Try to Do It Alone. You can take what you learn on X or chat GPT and try to piece together your own plan. You can do hours of research, attempt to hold yourself accountable, and try to willpower your way through it. And while that’s better than doing nothing… That’s the most common way that men fail. Because if you were capable of holding yourself accountable, you would have done it by now. If you had the time and knowledge to create a sustainable, effective, Biblically based fitness plan that works for your lifestyle, you would have done it by now. But you don’t need just another diet plan. You don’t need just another workout routine. You need a proven system that: ✅ Removes the confusion so you’re never guessing what to do next. ✅ Holds you accountable so you never fall off track again. ✅ Surrounds you with strong, Christian men who push you to succeed. ✅ Rewires your habits so that discipline becomes automatic. Going at this alone means you don’t have the coaching when you need help. It means you don’t have a group of men who can come into agreement with you about what God can do in this area of your life. It means you don’t have the battle-tested frameworks that have helped 800+ Christian men permanently transform their health. And that’s why most men who try to figure it out themselves end up right back where they started—or talking to me again six months later. Path #3: Say “Maybe.” You don’t have to say yes right now. Just say maybe. Maybe you’ve tried and failed before. Maybe you’ve thought about committing to a plan before. Maybe you know you need a real system that actually works for high-achieving Christian men. If that’s the case, then I want to make this easy for you. Instead of asking you to commit to the entire program right now, I’m asking you to commit to just a few minutes of your time for a Free Fat Loss Assessment. 📌 You’ll chat directly with me, Joey, or one of the other experts on our team. 📌 We’ll dive deep into the root cause of why you keep losing weight and gaining it back.| 📌 We’ll give you clear action steps on how to fix this permanently.| And if it makes sense, we’ll show you exactly how Default Kings works. This time is different. This time, you will win. But you have to take the first step. Click the link below and book your Free Fat Loss assessment today. 👇

Gabe Pluguez | Default Kings

291,037 次观看 • 1 年前