[music intro]
Hey guys, Jeff Cavaliere, back here in the X-Box with my guest again; Ben May, Mister
X of the year, all the way from UK, London, England.
We promised in the last workout we did here, that the abs exercise, that we'd be heating
a area here that Ben himself requested, like: what would I do if I know I'm gonna be busy
in class in the next week or so, when he gets back to the University, what about an exercise,
or a workout that he can do where he can get everything in, in a short amount of time and
get the workout done.
So, like a full body workout but still done at a quick pace and making sure that the exercises
a tough, right?
So we did something here, we called it the Mister X, in tribute to Mister X, Double X
Destroyer.
So, here's what we've got going on here.
It's a circuit workout, but again, just because it's being a circuit it doesn't mean that
you have to use a light weight.
You're gonna push yourself hard, and the beauty on this one it is absolutely NO REST.
As soon as you're done with this you're gonna head right back to the top again and repeat
this circuit 2 or 3 times.
So, it's gonna be a but kicker or a bump kicker, whatever you wanna call it over there in England,
but we're gonna push him hard and we're gonna get started.
We set up a cable machine, where he's got this inclined press, working the upper chest.
He's gonna do twelve of everything.
Now remember, you can make this guys.
Just because it is a circuit workout it doesn't mean you have to compromise the weights that
you're using or the intensity that you're applying.
We can make this thing to the form where he is exhausted after the first set of the inclined
press, depending on the weight that we use.
Here we're gonna let him, allow him to still be able to speak, so we're gonna probably
decrease the intensity just a little bit for demonstration.
Now he takes that there, right into a low cable cross or low fly, and what you see I
have him doing is underhand while you grip with the hands.
See he does that, you could actually see the bottom part of the chest working.
So from the same position here, it's an inclined bench position, he's able to get a low chest
focus which is really cool.
Don't have to waste any time, make it stretch there, you know, nothing or all.
Switch it and the bench is ready to go.
And that's our twelve and twelve.
Now we're working the back, the lower and the upper together.
If he comes over here, we've got physio ball, you could set yourself up in a , whatever
you wanna call it, hyper recession machine, but he's just over here to plate tree anchoring
his ankles in between, he's got his plates, he's coming up hype extension for the lower
back, double that you know that I like, rear delts, mid back, upper back.
And he's going twelve of these..
again, he whole back working from the bottom up.
>> Ben : It's not easy!
>> Jeff: He's doing a good job.
Good job, perfect!
Now he comes up out of there, remember no rest, so now we're gonna work, grab that plate,
and hi's gonna position himself and he's gonna do a curl right into a press, so he isolates,
he keeps his elbows in tight, so he's working the curls, almost like a hammer curl variation,
and then press.
Now, do this one rep to the side out that way, just to show that elbow position there
and then straight up.
So, he is working biceps, shoulders.
You can do whatever way you want, whatever is comfortable.
Here's press, down and back, two parts, twelve and twelve.
Good.
Since, really our next option for plate's size is probably 100 so you can do 45 pounds
or 100 here.
>> Jeff: Are you ready for 100?
So what you can do you can go slow if it feels like it is not enough , you can just go slower
down.
Here we go, slow and slow.
So, we're talking about time and attention, great place to use time and attention technique
to get everything out of this exercise.
Good, so he drops that, you can just put that down, I'll get it.
Now he's gonna come over here and this is a really cool combination.
We're gonna utilize two benches right here, suspend himself over and do an elevated plank,
I like to call this like mope plank, you know?
So he is across the two benches, coming across, engaging his abs so that he is not sagging
the low back.
>> Jeff: Pretty tough Ben?
>> Ben: Yeah!
He's working himself across the benches, twelve and twelve.
Twelve right, twelve left.
So far we've hit upper chest, lower chest, lower back, upper back, biceps, shoulders,
abs.
Up next triceps and then after that legs.
Keep it up!
Good, so now I'm gonna grab this plate over here, position him, he could do this himself
but it's easy to have a partner to drop this plate on.
Put the plate right across your lap.
Good?
Straight down.
Now he's got weighted dips.
>>Jeff: Now this is something that you actually have used 100 for.
>> Ben: Yeah, right!
I mean is tough but great triceps exercise.
He's going twelve.
Ok?
Good.
Take the plate off, and we take this off to side.
And he's just gonna grab a kettle bell, you could grab a dumbbell if you want, it's a
really cool combination here.
Watch what he does.
It's a single leg RDL, foot down, cross over, step up.
Ok?
So, right leg, hand strings glued work, stabilization there, foot down, cross over step up to the
outside, quad outside, you know, IT band everything tight there.
And down.
Two parts to it.
Down.
>>Jeff: We'll demonstrate on one leg Ben?
>> Ben: Yeah!
Again another reason why there is no rest in this because we've gotta work one leg and
then you have to come to the other side and gotta work the other leg, so the amount of
time you'll probably be spending with this exercise might be 2 minutes, and that will
count for your upper body rest period.
>> Jeff: How are you feeling?
>> Ben: Good.
>> Jeff: Because you're sweating down the side over here.
Here we go.
Good.
So now, put that down.
So good job.
So he would come over here, he come out to the other side and do anther rep on your left
leg.
And go immediately back right over there.
So, right over there, chest, 2, 3 times to that workout.
Now, it probably takes you five minutes around or so, you know if you did 3 or 4 rounds,
you've got a 20 minutes workout but think about all stuff that you worked.
>> Ben: Everything.
>> Jeff: You worked every part of your body in a very short period of time.
So when you go back to the Uni you can head out to the gym there, knock yourself out in
20 minutes, get back in class and still have got your work done for the day.
So, guys, if you haven't figured it out by now, ATHLEAN-X is a program that adapts to
people's needs.
Because if you have a need to be able to get work down quickly, ok, we're getting the work
down quickly.
The workouts himself are scripted for only, 20, 30 or 40 minutes max, but sometimes those
are broken down into push and pulls, sometimes on individual body parts.
This is when we use a generally total body workout to get it done in the same amount
of time.
That's a challenge to some people, other programs require 90 minutes to do the same thing, and
we're getting it done in a lot shorter time.
If you haven't already guys, head over there to athleanx.com right now, get your own version
of the program and follow what this guys did and be named Mister X of the year.
Again, congratulations on that honor!
It was great to have you here.
He put some great videos while he was here and as we announced, if you haven't seen it,
now it's time to blog.
The official start of the next Mister X of the year competition starting on October 1st
, if you get the program, start the program October 1st , January 1st will be three months,
what a great time to be in your new body, right?
You know looking great and start the New Year.
Let's start the New Year great when we're gonna have the winner name store out to January
1st.
Will you be the next guy, will you be the next person standing here next to me in the
X-Box having an all expense paid trip up to here to the X-Box, and be here and learn from
me.
Actually cash prize is available as well, so.
>> Jeff: Great job, Ben!
Great job out there guys, let's get started and head to athleanx.com, grab that program
and be the next Mister X, thanks a lot.