so recently I completed a 90 day fitness challenge the transformation reignited
my love for health and well-being and ever since I have been fully
incorporating Fitness back into my lifestyle so it's been a few months now
after posting my 90-day transformation and since then I have been getting a ton
of questions everything from diet to the specific workouts I did during my
challenge in this video I'm gonna show you what a full day of working out was
like for me and some of the major lessons I learned while getting my
health back on track and thanks to nutribullet for sponsoring
this video it is 5 o'clock in the morning on a Monday in New York City
it's dark it's cold I am barely awake and I'm on my way to my first training
session of the day you know this video is gonna be a bit more raw and open than
the 90 day challenge and walking to the gym at 5 o'clock in the morning is not
fun I mean it sucks but always in the back
of your mind you got to think you know what is fun achieving your goals one of
the main lessons I learned while taking hold of my fitness again is that you
need to build a routine and you have to have a very strong reason why you want
to change when you have a solid reason to be waking up at 5 o'clock in the
morning it's not hard it just gets to a point where there's no other option now
this doesn't mean that the workouts or the routine are gonna be easy just
because you have your magic reason why but when it does hurt having that why is
gonna be the catalyst to keep things going I do cardio and core 3 times per
week always in the morning on an empty stomach today I'm doing a Sprint's
workout on the treadmill this workout is interval training and
takes 23 minutes total go ahead and pause the video now to screenshot the
workout my girlfriend Hannah actually created this workout it is killer and by
the end I'm dripping in sweat afterwards I do a quick 12 minute ab
circuit consisting of 4 exercises for each exercise do as many reps as you can
in 45 seconds then rest 15 seconds the first exercise is a weighted Russian
twist really working the obliques followed by leg raises to hit the lower
abs then a front plank really making sure to squeeze the core and finally
hanging leg raises repeat this circuit three times for a total of 12 minutes
and some days if I'm not feeling a run on the treadmill I'll do an outdoor
workout on the streets where I sprint one city block I'm talking all out as
fast as you can go and then walk the next block to recover I'll usually go
down ten blocks or so and back up for a total of 20 blocks or anywhere from 20
to 30 minutes of cardio and this is all followed of course by some light
stretching that now more important than the actual workout itself is the
post-workout meal and I've found that diet will make or break your fitness
goal following a meal plan not only removes all that guesswork you know what
am I going to eat today but it also helps you really build that routine
comment down below if you're interested in seeing a full what I eat in a day
video in the mornings I always start my day off with a big shake in my
nutribullet blender combo and thanks again to nutribullet for sponsoring at
this video I've been using nutribullet since college for how many years is that
too long Wow just about a decade I've been using
nutribullet the nutribullet blender combo is a beast this thing has three
precision speeds just shred up my morning shake my normal post-workout
smoothie consists of one cup of almond milk one to one and a half cups of raw
oats two scoops of 20 grams of plant-based protein powder one scoop of
veggie powder two tablespoons of hemp seed for some extra protein and then
some blueberries or strawberries and just add a little bit more flavor
and there you have it it doesn't look the prettiest but this has literally
everything you need in it this has just over 60 grams of protein the beauty of
this is I can make a massive drink like this in the blender combo cup or from
on-the-go pour it into one of the portable cups just like that and then
pop on one of the to go tops nutribullet keep doing your thing and thanks again
to nutribullet for sponsoring this portion of the video the second portion
of my fitness program is designed our unfunctional strength training it mainly
with weights I'm very lucky I do work for myself and I understand that if you
do work a nine-to-five it can be pretty challenging to workout twice per day
these weight workouts I do anywhere from three to four times per week in addition
to doing cardio now today's lift is a push-pull split targeting the chest in
the back it's made up of six exercises in total broken up into super sets
meaning two workouts done back-to-back
the first exercise is a flat bench press with dumbbells today I'm using a weight
on the lighter side at trying to hit the 12 to 15 rep range moving up to eight to
twelve reps on the next few sets afterwards go right into a normal grip
pull-up for as many reps as you can
after this rest for 60 seconds and repeat this circuit four times through
next up is the dumbbell bent row for my first set I'd like to do a double arm
row with a light weight really getting warmed up hitting the 12 to 15 rep range
for that first set then moving up and wait on the next few sets really trying
to hit the 8 to 12 range with a heavier weight after bent rows go into a 15
second plank hold directly into 5 push-ups then back down into the plank
hold for 15 seconds and repeat three times through for a total of 45 seconds
on the plank and 15 push-ups total then rest for about 60 seconds and repeat
this superset 4 times through next up is an incline bench press for 12 to 15 reps
really working the upper chest afterwards go directly into a lat
pulldown for 12 to 15 reps rest for 60 seconds and repeat this four times
through and of course a full day of training could not be complete without
training your mind I tend to take a more holistic approach to my health my
wellness so at the end of a long day I like to wind down by reading a good book
I highly recommend this one or do some light meditation or even to journal just
to clear your mind and jot down your thoughts from the day comment down below
what your training plans are for the day and also if you want to see a full ye-in
add a video and with that I'll see you in the next one