6 Quick Ideas to Double Your Exercise Routine Results



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6 science-backed ways to see faster results from your workout routine It’s time to get strategic about your exercise routine. Employ these tricks to boost motivation, fast-track results and even. Here are the habits that helped me get in it quickly, and will help you too: Strength Training; Performing strength training, especially HIIT workouts is one of the fastest ways to improve your performance and train more efficiently. While you can spend hours performing the traditional exercises, few activities can build powe.

Optimize Your Training. A little pre-exercise prep and post-workout replenishment go a long way in improving your health and fitness results. These six strategies can help you avoid injury, maximize training and reap the greatest benefits from your workout routine.

References. Levenhagen, D.K. et al. (2001). This will give you a good cardio workout while you do your strength training.

The ideal workout plan If you take all of these tips into account, the ideal plan would be to alternate 2-3 days of high-intensity strength training with 2-3 days of high-intensity cardio. You could get by with 4 days of exercise if you do them at high. Get instant results: Lie on your back holding an eightto 10-pound dumbbell in each hand. Lift your heels until they’re two to three inches off the floor, and hold as you extend your arms straight. “To create the mechanical and metabolic overload for growth, a workout that has high intensity (heavy weights or explosive speed of movement) only needs to be done for 2 to 5 reps and 3 to 6.

The rower is nearly incomparable to any other piece of fitness equipment you’ll find on the gym floor. A workout on this machine combines both cardiovascular and strength training into one sweat-inducing workout, challenging almost every muscle in your body. And, because the faster you row, the higher your. How long does it take to see fitness results?

One of the most frustrating questions when you’re trying to lose weight. Read on to learn how long it takes to see fitness results and why. Busy people, rejoice: One hour of high-intensity exercise over the course of a week will lead to greater fat-melting results than 150 weekly minutes of moderate-intensity activity.

So while you’ll have to push yourself harder for those short intervals, you won’t have to work out as long. 5 Tips to Double Your Workout Effectiveness A lot of us live pretty busy lives nowadays. One aspect of life that we do not pay enough attention to is fitness and our health. Fitness enthusiasts aim at being fit and healthy, and in order to do that, they have to spend a lot of time at the gym.

However, spending that much time at.

List of related literature:

That is, these articles would teach you “inconvenient truths” like you can’t get muscle definition as fast as you’d like, you can’t target just belly fat for elimination, and you’ll need more than 1250-word tips to build the body of your dreams.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Part 3 provides the fundamentals for optimal strength and physique training, from training frequency (how often you work out) and set and repetition or rep schemes (how many times your perform the exercise) to creating realistic goals and expectations, as well as dietary guidelines.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

If you were going to use the 10 sets of 10 training method, follow these guidelines.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

The second is easy enough to understand: Your body adapts to workout routines.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

The first one was, “Are multiple sets of an exercise better than doing just one set?” and the second, “Exactly how many repetitions will produce the best strength gains?”

“Treat Your Own Rotator Cuff” by Jim Johnson
from Treat Your Own Rotator Cuff
by Jim Johnson
Dog Ear Publishing, 2007

Principle #5: Make your workout short Make your workout short and intense.

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

A great way to mix them up: Do one of the first three workouts early in the week, then choose a second from numbers 4 through 7 later in the week, at the track.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

I have saved all these for last, because I think aerobic routines should be done first.

“Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health” by Andrew Weil
from Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health
by Andrew Weil
Houghton Mifflin, 2004

For example, say that your workout calls for you to do a hang clean and a front squat for 3 X 5.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

The variations I already told you about are ways to shake things up from set to set, but when I’m in need of a more drastic overhaul, I change the number of reps I do for two weeks straight.

“Triple H Making the Game: Triple H's Approach to a Better Body” by Triple H, James Rosenthal, Robert Caprio
from Triple H Making the Game: Triple H’s Approach to a Better Body
by Triple H, James Rosenthal, Robert Caprio
World Wrestling Entertainment, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • everyone is in quarantine while i went back to school 5 months ago lol
    i’m in high school now (10th grade) so i got tons of homework but i’m hoping i’ll have time to do this! it looks super fun

  • watched this thinking how i want thin legs like hers, measured mine and turns out theyre already the same size as hers lmao still gonna try to do these workouts every once and a while

  • Wow I’ve never been able to hold my breathe over 30 seconds before. Love the tingling feeling this gives. I will repeat
    Thank you.

  • is it a problem if i stopped in the exercise??..in the first 3 i made it to the end but then i started struggling is it a problem?

  • How many times a day should I do it? So far I’ve done it for 3 days every morning. Also I feel great, almost like something inside me is awaking.

  • Thank you for creating and sharing this. It is very beautiful and soothing. This year, 2020 has been a challenge for all of us. I know, for some it’s been more challenging than others. But I hope, whoever is reading this, things are changing for the better for you and your loved ones. These circumstances aren’t permanent, they are temporary. Keep pushing forward, you will see the light soon. Always remind yourself in times of adversity that ‘This too shall pass’. Try to stay positive and take care of yourself first, in order to take care of your loved ones. A big virtual hug to you.

  • its ez for u to increase becasue youve neer workout your legs prior to this, these are newbie gains, and also youre so tall, just a little vert will be enuf for you to do windmills

  • Tried putting my arm backthrough my sleeve to “Feel my heart beating” on the second time doing the method it feels like it fuses…

  • So Iv been doing this workout for about a week, now I wasn’t fat when I started I had like 17% body fat (just a guess) but now I can see my six pack, insane!

  • This exercise has worked out great, I’ll update results monthly, I’m on my 14 day, tomorrow will be the 15 day I’ve done it, and I’ll edit my results at the end of the month!

  • Icant even finish every planks,but im doing all the planks he discuss,if i continue this, will i be able to do it better next time? ��

  • i’m a bit sad these days so i decided to do this workout as long as i want to (just to give myself energy and confidence boost!)
    before: 57 cm [(one) upper thigh]
    52 cm [(one) middle thigh]
    95 cm [both thighs]
    also i am not a native english speaker so if i have any mistakes in my comment you can!politely! correct me ������♥️
    k let’s do it!

    ▪️day 1: done✅
    o h m y g o d
    my abs, my legs……. they are burning!!! but you know what.. after chloe ting’s workouts this one feels way better. i’m not exhausted, not laying on the floor and sweating like a pig but i actually have even more energy after this workout!! i LOVE IT
    ▪️day 2: done✅
    yep guys i’m still here! did it twice today: at the morning and before bed. i can’t see any difference yet but i feel wayyy more energetic and confident. working out is actually my way of dealing with stress. feeling great!! ♥️
    ▪️day 3: done ✅
    i also did this workout twice today. i may be wrong but i can see a little change in my appearance already!! my legs look more toned and slim! i wanted to mention that i don’t do any other workout for legs so my result is based only on this one. but i do emi wong’s workout for shoulders, neck and the collarbone area and if you want i can write about my results after that workout later��❤️
    thanks everyone for your likes! it keeps me motivated ��
    ▪️day 4: done✅
    so… i…. actually… did this workout… three times today… this is because i feel like all food that i ate today is going to slow down my progress ���� i ate junk today so i deserve it.. but physically i feel the same as yesterday so no worries ladies ���� still highly recommended!!

  • okay, this is creepy. I just noticed how i have double chin (it wasn’t there a few months ago) and this video randomly poped up lol

  • I’m on second day right now I finished and honestly it was harder than the first day I had to take 5 seconds break on bycicle and pendulum I will edit every day I train
    Day 3: it gets a little bit easier but still hurts really bad

  • Video: “Full plank”
    Me: “Aight, i’ll try it”
    Video:”Elbow plank”
    Me: realising the whole video is planks
    Me again: “Alright, imma head out!”

  • I am here every day now. 40+ days later at 3 rounds of just breathing this has become part of me. As a health care provider I wear a N95 and class 3 surgical mask for up to 9 hours a day. At lunch I feel lethargic, this breathing has changed that for me. Breathing like this is more important than the food I eat and lunch in terms of performance. I feel better, alert, and more able to handle stress.

    Wim hof thank you for your generosity at posting this for free on YouTube and not putting it behind a paywall.

  • Does anyone know how tall AJ is? I’m 40 years old and 6’1… I’ve always wanted to dunk, but feel it might be too late or I’m too short. Obviously there’s plenty of people shorter than me that can dunk… I don’t know though. I think I might just be too old. I’m going to take this as inspo though. At least I can get a little more vert. Right now my finger is just barely hitting the rim. So I’m at 10 feet. Got some work to do.

  • absolutely a difference! First thing I noticed is the dent at the sides of your face/cheeks close to your ears and also a more angular chin/jawline. It definitely worked on you.

  • hi, hope it’s gonna works for me ��

    start: 57cm (left thigh)
    56,5cm (right thigh)

    goal: 48cm approximately for the both thighs.

    for information: I’m on a diet, and I don’t do others exercises at the same time.

    day 1: done ✅
    day 2: done x2 ✅
    day 3: done x2 ✅
    day 4: done x2 ✅
    day 5:
    day 6:
    day 7:

  • This is amazing. Breath work and chanting have seriously aided me in dealing with a conversion disorder. Many thanks, much love.

    PS. Why so many dislikes?

  • There are a few factors in looking younger naturally. One resource I discovered which succeeds in merging these is the Nendra Face Plan (check it out on google) it’s the most useful resource i’ve seen. look at all the incredible information.

  • Taking up this challange..I am going to start today and will continue next 60days..will post again on 10/21/2020…fingers crossed..

  • Imma do this in 2 weeks
    (Im doing 2 thigh workouts)

    Left: 50cm
    Right: 50cm

    1st week

    1st day:✔
    2nd day:✔
    3rd day:✔
    4th day:
    5th day:
    6th day:

    (Pls do like so i can remember updating you guys)

  • I was stiff and could barely run a mile. I was obese. I was sad. I barely had an erection.
    I tried METHOD and now I’M THE KING OF PARKOUR in my state.
    Now I’m happy, my dick is huge and I smile a lot.

  • I’m 5’ 11” and can grab rim, once I do this workout I think I’ll be able to dunk.
    I haven’t started yet but I just gotta stop procrastinating

  • interesting points,if anyone else wants to discover best exercises for a double chin try Letza Amazing Face Lessons (do a google search )? Ive heard some awesome things about it and my m8 got great success with it.

  • I went from sitting on the bench and hardly being able to dunk to averaging several dunks per game, becoming a beginner, and winning the state championship right after using this vertical jump training! This is the finest vertical jump program I have ever done and I’ve attempted them all. I discovered this jump tip on Google. It’s Julian Jumρosen
    best luck

  • i have done this for 23 days and i feel amazing! i can already see my abs, i can imagine what its like on day 30! everybody keep going you will get there!

  • Do I repeat this 3 times? And if I do then should I do it 3 times on the first day or will it make my results worse in the long run because my body will get used to the exercises

  • Hace unos meses lo practico y aun no se si me hace mal o bien por q siento algunos beneficios pero tambien dudas hace poco me enferme de varicela sozter y antes no me enfermaba solo gripa y lo normal ademas aveces siento q me etresa y me baja la testosterona no se si sea un falso parecer mio, pero tambien siento q mi sueño a mejorado en algunos momento me siento mas seguro y menos ansioso, pero no entiendo por q activar la hormona del estres e hiperventilar sea beneficioso si el estres se sabe q es contraproducente hasta baja las defensas en muchas partes leo q hiperventiar es malo produce anciedad y activa el SN simpatico y tambien investigando la mayora de enfermedades ocurren en organismos con SN simpatico predominante es mas saludable activar el SN parasimpatico, ademas no entiendo si la respiracion WH mejora el estres la ansiedad y la depresion por q en una pagina oficial WH dice estar contraindicado para personas con algun problema psicilogico si supuestamente a este tipo de personas deberia aydarles las practicas WH,si el metodo WH es para personas sanas sin ningun problema entonces q sentido tiene; espero q me ayuden a resolver todas estas dudas por que cuando practico los ejercicios WH tengo dudas respecto a si sea bueno para mi y cuando dejo las practicas tambien siento dudas si pueda estar abandonando algo q en realidad me traiga beneficios….gracias

  • Annie, first and foremost: you are such a pretty young lady and very articulate for your age. Secondly your experiment totally worked thus a deemed a success! Thank you for taking the time to try it out and show us old folks (such as myself) that there is help out there without having to go under the ��
    Congratulations on your growing channel…i’m totally subbing ����

  • I increased my vertical jump and come closer to dunking with this guide. Being a basketball junkie, I am always searching for a way to improve. This vertical jump method comes with a helpful explanation of the biomechanics behind your vertical jump and a useful workout plan on how to jump higher. It is not hard to research this jump guidebook by Google. It is Julian Jumρosen
    best luck

  • Im 14 and Im 5’8 and I wanna dunk I’ve been doing some drill that I watched from youtube for three days but Im not seeing any result can you guys tell me what drill should I do

  • For Those who are Intrested.
    Before: 58 cm
    After: 53 cm ( 6 days).

    Goal: 30 CM.

    I Highly recommend this
    and i did this with Lucy Wyndham thigh workout.

    I am excited for the result.

    Second week

    Day 8: Done ��.
    Day 9: Done ��.

  • Namaste Friends. I’ve been here everyday for 6 months or so. My breath capacity has increased, but still trying to figure why some mornings I can barely make the marks and other days I sail through, even pausing on my end for more time? “All the Power!” “All the LOVE!”

  • It took only me 2 weeks to dunk with ease making use of my two hands, with the aid of this vertical jump program. Which indicates this program really works! I`m becoming among the finest big man athlete on my team just like a mini Blake Griffin. I found this jump program on Google. The jump guide is Julian Jumρosen
    best luck

  • Kendime not: 2 aydır, karın antrenmanı yapıyordum. Biraz ilerleme kaydetmekle birlikte alt ve yan karını çok çalıştıramadım. Haftada 3 gün yapıyordum karın antrenmanı. Bir de bu şekilde deneyelim bakalım sabah başlıyorum. Her gün yapacağım 28 gün.

  • if you ever had to make a video for school that needed to reach a certain time limit, you would kill it �� you drag stuff out so long

  • The easy way to make ur vertical increase if u can’t afford any gym equipment is use ur surrounding like try jumping over 4 step at a time in a stair or try chasing someone while lifting something heavy and after that try jumping 1 hr with ur body straight like a lamp post and after that try doing a squat jump or frog jump

  • ok girls and boys i’m tired of being insecure about my thighs so i’m gonna do this workout twice a day for a month ����
    goals: 50 cm
    before: 54 cm for both
    today is the second day of this programme btw and it’s not that easy but i won’t give up:)
    please like to remind me
    day 3: done
    day 4: done
    day 5: done
    i measured my thighs today and there’s no difference yet
    still 54 cm
    i won’t give up
    day 6: done

  • there are some rest between the days? to give the abs time to rebuild themselves? or I must do this challenge without a one day rest?

  • I have just started to do. It has been three days till now and i can see some results. Wish me luck so i can do better in coming days to come. Thank you for your support. 1 Like 1 motivation

  • Saw a meteor the other night while outside doing the method during the meteor showers so that was cool, hope everyone’s doing well

  • if you want can you please encourage me to continue!!
    side note: i was already doing her other leg workout so i’m going to both now
    left thigh: right thigh:
    26 in 26 in
    Day 1: Done!!
    Day 2:
    Day 3:
    Day 4:
    Day 5:
    Day 6:
    Day 7:

  • Ain’t no way I’m paying $50 for a workout if one day I find one that’s free I’ll let everyone know so no one is wasting their money

  • This has been a huge help for easing the stress of working as a GP in the NHS. Much healthier than other options. Wim is an absolute legend and I wish him all the love too.

    Thank you Wim. You clearly help a huge number of people and I have the highest level of respect for you. Kind regards.

  • 1:56 that’s horrible for your jaw. My mom worked at a orthodontist office. Doing ty at could lock your jaw, break it, or cause serious injuries if done repeatedly

  • i’ll do this exercise for a month

    •BEFORE• left: 53cm right: 52cm

    day 1: ✅
    day 2: ✅ + 8 min intense full body fat burning
    day 3:✅ + walking

  • As someone with chronic knee pain, i feel most of these exercises in my knees rather than my legs:(
    Edit: if i go through with this, i will still update:)

  • Who else here wants to glow? I will give u my full support…. Unahan nyo muna ako… Balik ko agad sa inyu… let’s all grow together

  • Annie in the beginning: I wish I could say that this video is a joke…but I’m sincerely not and I’m pretty serious about this.
    Annie at the end after not seeing results: I feel like I already knew that but I wanted to try this workout for fun.
    GIRLLL… sameeee!!!

  • I tried this wonderful workout,
    It was really vey helpful and was very well recommended I do this workout with three other bright side workouts every day! I recommend to definitely try this workout the results that you will get from it is just awesome! You can lose one kilogram in just a month! As I tried this the first time it has been amazing bright side workouts are a shortcut to health and fitness I just loved it! Thank you fo this amazing video stay healthy, pandemic viewers where are you all at??

  • I recently lose some weight (not extremly) but I actually thought that my face would get slimmer. It isn’t as chibby as before but my cheeks are just the same. Hope this works:””D

  • There is a difference, the exercises did help. YOu may not be able to see it but I can see a difference that you face looked slimmer around the jaw area.

  • Re-starting this again after a hiatus. Forgot how bloody relaxing it is. I suffer from lumbar arthritis and as I lay on my bed I thought damn how can I do this in this position? But after the rounds my muscles have relaxed a bit and I also feel stoned. Wim you’re the man! Thank you again for your soothing and encouraging voice. My days aren’t easy with this but your love and magic dust goes a long way. Peace ✌��✨❤

  • I enjoy basketball and playing with my brother is the greatest. Even so, I noticed that he could jump higher than me. I looked all over the net and nothing worked well. Luckily, I stumbled up on this, a plan for vertical jump. I`ve seen some changes in my jump and continue to see advancements. It is not hard to research this jump guide on Google. The jump program is Julian Jumρosen
    best luck

  • I’m going to start this workout today.
    Gonna do this workout twice a day to get the results within a week.
    Before 48cm
    Target 40cm
    Day 1: ✅ (21.08.2020)
    Day 2: ✅
    Day 3:
    Wish me luck

  • ❀Doing this everyday!
    ❀Start measurements⤵
    Left: 53cm (21in) // Right: 52cm (21in)
    ❀Goal measurements: 47cm (19in)
    ❀Start date: 8/18/2020
    ❀Weekly updates⤵
    Day 1:✅
    Day 2:✅(x2)
    Day 3:✅
    Day 4:
    Day 5:
    Day 6:
    Day 7:
    Week #1 measurements:
    Week #2 measurements:
    Week #3 measurements:
    Week #4 measurements:

    (Like this to remind me!)

  • After attempting many plans and not one of them working, this vertical jump training was my savior. Touching the rim was all I could do two weeks ago and I really felt embarrassed about it. My buddies are really surprised about how I can now dunk in just a short period of time! I discovered this jump guidebook on Google. It is Julian Jumρosen
    best luck

  • Hi guyss I am going to star this, when quarantine started i was doing this and in 8 days from 54 cm i went to 51,5 but later I was lazy so i stoped and my thighs are now 52,5 so i am going to do this again! I will update!
    Start: 52,5 cm

    Day 1: So it wasn’t that hard, I am going to do this till I won’t be happy with results, this is no joke, this worked for me then but i messed up cause i was stupid ����

    Day 2: Okay I decided to not to do this in the evening so i did this in the morning and I was tired after yesterday so it
    was a little bit harder but still easy ��

  • Day 1: Completed
    Day 2: Completed
    Day 3: Completed
    Day 4: Completed
    Day 5: Completed
    Day 7: Completed
    Day 8: Completed
    ��️‍♀️Each like gives me motivation to keep up with this schedule!��️‍♂️

  • i just wanna share that i did this for two weeks and I can notice a difference in my legs, my fitted shorts now is a bit baggy. i will continue this workout. thank you so much!

    #6. Do facial exercises 0:52
    #5. Don’t overuse perfume 6:52
    #4. Don’t wear heavy jewelry 7:43
    #3. Watch your posture 8:31
    #2. Keep your skin moisturized 9:33
    #1. Eat more foods rich in vitamin C and fatty acids 10:32

  • Guys im gonna start this workout from today….i hope i dont give up in between. Reading ur comments makes me more motivated and wish me that i dont give up, luck is just an excuse.

  • New guy here. Am I supposed to hold after breathing out or am I supposed to take a breath in first? I tried after exhale and couldn’t make it. Maybe I wasn’t breathing in deep enough?

  • I have been doing it twice a day and I have lost few inches. Hard at the beginning but can do these, it is helping me lose weight ��

  • You would’ve gotten higher if you ran from a longer distance cause one foot dunks are extremely dependent upon speed and distance.

  • I’ve done this exercise for about a little over a month now my double chin is still there but my jawline is definitely more defined, instead of doing 10 reps of the chin-ups I did 20 and eventually moved up to 50 now. I did the chin-ups and the chin-ups only though. I did it twice a day, once before I slept and once during the day. I’m gonna continue doing the chin-ups and hopefully my double chin goes away��.

  • I just did this for the first time and all I can say is HOLY SHIT! The first two rounds I didn’t manage/dare to hold my breath all the way, in the third round I did and just wow… I’ve never actually felt blood flowing through my body before. Just fucking amazing, big thanks for this experience and for opening my eyes to a new dimension!

  • I will start this exercise today, I hope I continue.
    right leg 53 cm
    left leg 52 cm
    Day2✅(2x + I rode a bike for an hour)
    Day3✅(+i rode a bike for thirty minute)

  • I do this workout from now on
    Before I do it:
    Left: 46 cm
    Right: 46 cm

    21/8/2020 day 1: done
    22/8/2020 day 2:
    23/8/2020 day 3:
    24/8/2020 day 4:
    25/8/2020 day 5
    26/8/2020 day 6:
    27/8/2020 day 7:
    ✌️Result after week 1:
    Please keep liking and commenting to remined me of updating ��

  • I’m 19, 6’11, and have a 41 inch vert. This stuff may look simple but it does the trick. Stick to your program, peace out.

    Oh yeah AJ, been there with the surgeries so I get you man. Had 3 ACL surgeries and a hip surgery and one spine surgery. Soooo I get ya. Now peace

  • Hey guys, i recently started making a lot of progress using this very good method that i found. It really helped me and i thought i should help others too by putting them on to this method, if you’re interested in it, reply to my comment and i will give you the link to their website

  • hey,if anyone else is searching for can you get rid of a double chin with exercise try Letza Amazing Face Lessons (do a google search )? Ive heard some super things about it and my brother in law got amazing success with it.

  • it’s honestly so discouraging when ur super skinny and u have a double chin…then u ask why and the doctor says it’s because of genetics. And the internet said the only way to get rid of it is plastic surgery… anyone else in the same situation?

  • 1:20 Full Body Plank
    2:55 Elbow Plank
    3:52 Raised Leg Plank(R)
    4:30 Raised Leg Plank (L)
    5:32 Left-Side Plank
    6:36 Right-Side Plank
    7:36 Full Plank
    8:48 Elbow Plank

  • üzenem annak a hölgynek, aki ajánlotta tegnap Wim-et a vonaton, hogy köszönöm:)) és hogy remélem, megtalálja a szabadságát, varázslatos nő:))

  • Почему после окончания сеанса,когда начинаешь нормально дышать,то есть желание зевнуть? Или это «дополнительный вдох», как нехватка кислорода?

  • Guys.. I did these exercises hardly 3-4 times and it’s really working.. I have a very little bit loose skin under my chin and now it’s disappearing.
    Go for it.. It hardly takes 10 mins to complete all these exercises.

  • I have been making use of this vertical jump program for five days and I already have acquired about 4-5 inches. This program was really amazing. Of all the programs I`ve attempted before, this one is the best. It is not hard to find this jump tip on Google. The jump program is Julian Jumρosen
    best luck

  • This Awakens the SOUL, highly recommend adding it to your daily meditation practice / routine. Once the soul is awaken it will thank you for doing this! Namaskar

  • I will promise to myself that i will make this thing. I will show to the one who broke me the guy that he regret, will become this hunk. Within 1 month, i will have this thing.
    Guys cheer me up. Fvck im broken.

  • I want to increase mine because I’m still only 5 foot but I’m also overweight. I’m overweight but I can dunk on 9 and almost ten. I kinda want to be like Shaq or Zion

  • wasn’t going to keep track of this here but feeling unmotivated so yessss let’s go:
    Day 1: ✅ hard ��
    Day 2: ✅ still difficult but I want to be skinny ����
    Day 3: ✅ done!
    Day 4: ✅ done!
    Day 5: ❌ got into a HUGEEEE fight w my mom won’t go into detail but basically I’m too tired from crying all day though I probs lost weight since I barely ate due to stress and anxiety ��

  • This is sick progress dude! I might document my journey to windmill dunk as well. Im 6’0, 180lbs atm (trying to slim down to 170lbs) and currently can dunk normal one-handers and soft two handers. My problem is palming the ball because i can dunk off a bounce lob easily.

  • When you hold your breath for 1.30 minutes, do you really hold your breath as in not breathing at all? Idk that’s kinda hard for me.

  • I’ve done this schedule and the usp, now I’m repeating this program with more weights and cardio every three days. Thank you for this ����

  • Second time I easily did 2 minutes. Really like doing this, but have a feeling most of the good effect is placebo. Nothing wrong with that. Just means you are fixing your own body.

    Just imagine you took a pill that made you feel like this. You would be certain that it could fix almost anything!

  • Right after trying numerous programs and none of them working, this vertical jump training has been my savior. Touching the rim was all I could do fourteen days ago and I really felt ashamed about it. My friends are really surprised regarding how I can now dunk in only a short period of time! I discovered this jump guide on Google. It’s Julian Jumρosen
    best luck

  • This is my 8 day doing it I’m 5,6 I weight 140 I don’t want to look buff I just want to get shredded bc I want to get faster and also do calisthenics and this is doing the job my abs already popped out my veins popped out too my legs are more shredded I’m really happy whit the outcome and ima keep going to get better and also I run 2 miles 3 days out of a week and I eat whatever I want so yea I really recommend you guys to do it

  • Thank you guys for joining! Hope you enjoyed our Wim Hof Method Guided Breathing. Don’t forget to LIKE & SUBSCRIBE if you want to see more videos like this!
    If you prefer a slower pace of breathing, you can change the ‘Playback speed’ under the ‘Settings’ of the video.

    Learn more about the benefits of the Wim Hof Method Breathing at the link below:

    Wanna help us translate this video in your local language? We would love to have your contribution:

    Peace, love, and cold showers! X ❄️

  • Starting from 22/08

    before: left 54,5 cm; right 55,2 cm
    (I also going to do a healthy diet and some workouts for waist)
    day 1 done
    day 2 –
    day 3 –
    day 4 –
    day 5 –
    day 6 –
    day 7 –
    day 8 –
    day 9 –
    day 10 –
    day 11 –
    day 12 –
    day 13 –
    day 14 –

    after: left ; right –

  • my legs are 20 inch and i can’t seem to figure out whether that’s fat or not could you people tell me if my legs need slimming?btq i’m a male

  • Just started trying this….. unfortunately my back can’t do all #7 exercise, but I’m hoping if I practice this everyday I’ll build up the back strength to do all 7

  • Okay how tall is a basketball hoop usually and how tall do you have to be to play. Bc I’m a 5’0 female shooting at a 12′ tall basketball hoop. My dad made the hoop that high and told me to practice on that. Which I’m not doin terrible, I need to improve my form and arching the ball but as far as making it in the hoop goes; that’s pretty decent.

  • Humble advice for a better video experience:
    While you’re speaking, instead of your face, vlogger style, show more time of the exercise performance itself
    Keep it up, great evolution ��

  • Wonderful!
    I will start doing this every morning to begin my day. Are there any things that are dangerous to do with this breathing meditation? Like going a lot more than 4 rounds and holding your breath for as long as you can? I really want to tap deep into my true self and precautions probably won’t hurt.

  • Right after trying many programs and not one of them working, this vertical jump training has been my savior. Touching the rim was all I can do fourteen days ago and I really felt embarrassed over it. Now I could dunk and all my friends are surprised at the quick transformation! It is not hard to find this jump tip on Google. It is Julian Jumρosen
    best luck

  • I did it for 4 weeks, 6 days a week. My arms slimmed down and look more toned. I got stronger and it helped me with the lower back pain. I will continue doing this for the next month and I will update my progress.

  • I did this exercise one month everyday…But still i can’t get nice abs ��…I followed diet plan but im lower class family we don’t have good nutrition for protein…What i will do..? Please Help….
    Sorry for my English

  • For those of you wondering if this works, I have larger thighs and lost 2 cm in 1 week with no other exercises and no diet besides no fast foods

  • To anyone younger watching(or untrained people), DO NOT do split squats like this, especially with heavier weight. You could seriously injure your knees. What he’s doing isn’t even a split squat, its just an extremely exaggerated lunge. If you don’t believe me just look up split squats and you will not find one example of trainers telling you to do them lunging forward(more stress on the knee), rather they will tell you to go down and up in a straight line(emphasising the quad and glute).

  • hey,if anyone else is searching for best exercise for reducing double chin try Letza Amazing Face Lessons (just google it )? Ive heard some super things about it and my mate got great success with it.

  • Man my 28 days workout is done but nothing changed. But what did change is my attitude towards workout
    Im not giving up
    Ill again do 28 days workout till i see the result.
    Let’s go������

  • It`s been Five days since I began following this vertical jump plan however I was able to jump Four to five inches higher. I really believe in this program hands down. This is the best vertical jump program I`ve ever done and I have tried them all. It is not hard to research this jump guide on Google. It is Julian Jumρosen
    best luck

  • did he say in the morning when you’re still fresh and full of energy???. am i hearing things or what who is fresh and full of energy in the morning??and who else is scrolling through the comments while the video is playing checking if it works?

  • Hi, I’m 15 and I’m only 5’8 and my highest reach with my hand is 260cm, do you think I can still increase my Vertical if I train a bit harder?

  • I am doing from last 2 months. Its like that i can only feel my abs by touching but they re not visible or cannot be seen. Is there any particular diet for it or something else..pls suggest

  • Ok so lemme say this, im fat. Obese only 13 but 138 pounds /63 kgs so im gonna do this for around a month and will let yall know this is my before
    Right leg57 cm
    Left leg56.7cm

  • Should we breathe, inhale and exhale through the mouth or nose? I am sorry if this is a stupid question but during yoga I have learnt to breath through the nose only. Thank you

  • I`ve been making use of this vertical jump plan for five days and I already have acquired about 4-5 inches. I believe with this program hands down. This is the finest vertical jump program I`ve ever done and I have tried them all. It is not hard to research this jump program by Google. Its name is Julian Jumρosen
    best luck

  • hi everyone,if anyone else wants to discover vertical jump trainer try Teyelijah Leap Paradoxal (do a search on google )? Ive heard some pretty good things about it and my work buddy got excellent results with it.

  • If you want any of the programs below dm @gamewinnner on insta:

    Vert Code Bodyweight, Vert Code Elite, PJF Ball Handling, ATG Programs, Athlean Xero, OTA Athletic Calesthetics, Boing Vert Animal, Boing Vert Monster Boing Vert Savage, BoingVert Sprinting, BounceKit, EGT Upper Body, EGT Scoring 2.0, Jump Manual, Jump Science, Steph Curry Masterclass, Nick Briz, OTA Flight System, OTA Speed System, OTA Total Power Training, PlyoVert, PPA Home Elite Program, VertShock, Vertical Mastery, AthleanX1, AthleanX2, Max Shred, Ultimate Arms, Total Beaxst, EJT Bodyweight, EJT 2.0, EGT Shooting 2.0, EGT Scoring 2.0, EGT Dribbling 2.0, EGT Speed Training 2.0, EGT 14-day Shooting Cure, Vert Shock

  • LETS GO����‍♀️
    My thing size now: 58 cm
    My goal ��: 46-47 cm

    ��I am doing the other video too In her channel ��

    Day 1: ✅
    Day 2:
    Day 3:
    Day 4:
    Day 5:
    Day 6:
    Day 7:


  • I haven’t done this in so long, I used to do this everyday and each day was easier but after been home for so long I realized I became so tired easily and start to do them again, they do definitely work, just do them atleast once a day.

  • Thank you kindly Wim. Your breathing technique has transformed my life. After 3 months of practicing this breathing exercise 3 times aday. My high blood pressure is lower, so my doctor is happy about this, I told him about your method.
    I naturally breathe better, I gave up smoking cigarettes. I calmer more joyful and my relationship with people in general are much better. I do like to practice this between 3.30 and 5.30am. I believe this is the time that we are in “theta” (learning process) once again, many thanks. Peace and blessings to you

  • Don’t join this program it’s a scam i lost 80 bucks to it. My vert did not increase at all. I have been doing this program for 2 months. And i got more knee pain from it.