this is my go to workout to build muscle

0:01 Let's go, baby. It is midm morning Thursday. The air is crisp. The sun's out. About to hit a 20 minute dumbbell only workout. This is my go-to workout. Oh, look. It's a cat. I I'm still getting used to these cats in the barn. This is the workout that I hit when I don't want to think about it, right? This is just a simple kind of framework. 20 minutes, as many rounds as possible, high quality reps, eight to 10 reps a piece with some cardio built in. So, I'll write it down on the cardboard cardboard. I'll write it down on the the whiteboard and I'll walk you through each movement. We're going to hit that together, then cook breakfast. All right, with that said, let's have a day. Let's go. Okay, so here is the tip

0:46 as it relates to physique. Okay, so here's what I do. And you don't have to do this. Maybe it's weird for you. Maybe you do it, maybe you don't do it. But number one, I trim my upper body. So, this is already tips that you didn't ask for. Uh, but I trim the hair in my upper body. So, chest, stomach, even arms because I prefer the little no hair look. I mean, I can grow it. I can grow it too much, honestly. I got a lot of body hair. Um, I prefer it to look a little bit more uh minimalistic. Let's just call it that. Okay. Now, as it relates to the lower body, if you want to build stronger legs, you want to feel and look like you have an aesthetic set of trunks, man, I'd recommend, you don't got to trim them, but I recommend getting short

1:32 shorts. Now, look at these are Viori, okay? I'm a big fan of Vory, but when I'm training or when I'm on camera, and honestly, it is it is uh preferred cuz I'm outside. This is what it looks like naturally. Okay? Right. Awesome. But I still want them shorter. So, I will hike them up and I will pull down the lining perhaps [music] so I get a better, more aesthetic look in my opinion. Maybe it is, maybe it's not, but I like to get more sun. I like to make them shorter. So, don't be fooled. These are not 3-in shorts, but your boy makes them 3-in shorts. Okay? And again, training in the sun, what gets exposed gets improved. You know, when I started wearing short shorts or shorter shorts, I did start training legs more and they started to

2:18 grow and then I started to trim them more and then it's just like a vicious positive cycle of becoming more and growing and feeling good and looking good. And then you got to shed the ego of what it means to not have your identity put so much in how you look, how you perform, but I still like to look good and feel good. So that's at the end of the day the main priority. So, that being said, let's let's get to work, baby. Let's go. First things first, little movement. Start this bad boy off. Highly recommend doing jump rope. Not on turf, but I do highly recommend jump roping.

3:05 Okay, that's the warm up, baby. So, your boy picked 50 50 lb dumbbells right here. So, I'm going to do uh 50 lb dumbbells for the whole entire workout. Thrusters, [music] bench press, walking lunges, bent over rows, and of course, bear crawls or uh body weight only. So, two dumbbells, one workout, 20 minutes to build muscle, to boost energy, improve cardiovascular, and have a phenomenal pump. Rocking first power.

3:51 All >> [music] >> right, straight into the walking lunges. Got five left. [music] >> [music] >> That's a dead lizard.

4:39 >> Oh, I almost forgot. We got eccentric. So, I'm going 3 seconds down. Pause at the bottom. Power up. Few second down. Feel the chest, not the arms. My hands, my forearms are relaxed. Takes practice, but I feel my chest a lot more. One more. [snorts] Didn't see that coming, did you? You got to stay unpredictable. Be predictably unpredictable. That's the tip. All right. Bent over

5:26 rows, baby. I love flipping that dumbbell vertically being right here. I'm going toes down, not on the not on the uh tops of my foot. So like I'm proposing to my wife again. Right there. Nice and eccentric. So, this right here is a good example of round two or three. Probably do eight a piece and not 10, right? And maybe play around with tempo. Go slower.

6:11 Yes. Oh. Okay, make fitness fun again. Let's keep it moving. Bear cross incoming. [music] That is killing me, dude. [music] All right, let's go. And you hit that for 15 minutes more. Let's go. When I think about energy, I think it's fascinating that energy cannot be created or destroyed. And I could be wrong, right? But like as it relates

6:57 practically speaking to my health and like my physical energy, my mental energy and capacity. I don't believe I create energy. I believe that I can do things and be around people that unlocks energy. And there's a big difference because that means everything you need is already within. Your body has energy. You are an energetic spiritual being. And so being around people, doing things or not doing things that help unlock that energy and express that energy is the goal. Right? So what I just poured, speaking of energy, is energy flow. Now I would say shameless plug, but it's not. I own I own I have equity in the brand, ownership in the brand. I believe in this stuff. It's liquid gold. And the

7:42 difference being that it doesn't give you that crazy wired, jittery, distracted feel. On the contrary to coffee or, you know, other really dirty caff caffeinated drinks, it gives you a calm, focused, smooth flow state. It's in and out of your system in less than 4 hours. 4 hours tops. So you can take it at 2 3 p.m. And I'm telling you, when I say do things that unlock energy, this stuff is the real deal. So try it out. I'll leave a link down the Wow. Leave a link down in the description. But this stuff's powerful. If you've experienced it, you know the flow. If you felt the flow, you know what it is. I was trying to rhyme that. Didn't rhyme it. If you felt the flow, you already know.

8:29 Let's go, baby. Shout out to Foreign Waters, COA, Giani, I love you, baby. Let's go. Pro tip, [clears throat] leave it better than you found it. [laughter] Um, but that is a good tip for life, though. We're just visiting this planet. We are visitors. So, leave people and things better than you found it. Oh, I just stepped on that lizard. Oh my gosh, dude. That was squishy. Ah. Ah, I dude I freaking hate legitimately hate lizards. I mean, that's the one question I I have many questions, but like when I ask God why lizards were created, I don't think an answer that I hear

9:15 would be sufficient. I think it's still a mistake. No, I'm kidding. All right. Okay, that's it, baby. 20 minute workout done. Keep it simple, right? Stay consistent. And uh you know the best thing is to have a plan. If we don't have a plan, we plan to fail, right? Like the old adage says, you fail the plan, you fa you uh I'm Dude, I can't even think of it. If you if you fail to plan, you are planning to fail. It goes for workouts, fitness, goes for your marriage, goes for my marriage, our relationships, our business. So have a plan. Stick to the plan. No matter how you feel, live value first, priority first, purpose- driven lifestyle. All right. What a freaking day, man. God is great.

10:01 Best day of my life. Let's go. Let's go cook some breakfast. Workout time's over. Time to fuel. Let's go. Three eggs for the win. Been loving toast. So, I'll put the eggs on the toast. It's buttered, [music] obviously. And then uh I'll do peanut butter toast with honey and cinnamon and banana. Can't beat it. [music] >> And we got a little Breie B. Never said that before in my life, but it's the first time for everything. We got Chabani. Not a sponsor. Just love the yogurt. We got chopped or sliced

10:47 almonds. We have blueberries. And we have walnuts. And this is the mixed berry flavor. Like I already showed you. I got my energy flow, which I'm going to be freaking locked in here shortly. And then we have uh like I showed earlier, the we have the uh butter toast. We got two loaves. Um we have peanut butter spread with honey and cinnamon. Just a pinch of cinnamon. And when I say a pinch, I mean a freaking pound. Sliced bananas. We have three eggs with an American slice of cheese. Uh butter toast. Um eggs on the butter toast. Then we have a few uh watermelon. So fruits, protein, um real food focused focused. That's the goal. God, thank you for life. Thank you for being here. Thank you for working all things for our highest good. Um we

11:34 give thanks for answered prayers. We give thanks for unanswered prayers. We let go of what we can't control. We trust that you are with us. You are for us. and that if we operate from love and peace and joy, we've already won. And so I pray this over the viewer, anyone watching, listening, that we would trust you, that we're right on time, we're not behind, we are right where we need to be. And may we walk in peace and love and trust today. Let it be in Jesus name. Amen. All right. So, if you haven't seen, um, we just launched our 2027 live events, which is dope. These spots are filling up fast. Uh especially these summits, the Guatemala trip, the adventure in the summits. These are, you know, high energy, crazy impactful,

12:20 transformative experiences. 3 days or 4 days of investing in yourself, your mindset, your health, investing in a brotherhood, a community, investing in your relationships. So, the goal is to go back home so much more whole and and like a fuller version of you. Now, it's not to become anybody else. It's to become more deeply you. And that's what I feel like is my superpower. So, um, with that said, I mean, this is what I'll share. I'll share what I've been thinking about for me and then maybe how it relates to you and your journey. So, I'm thinking about what's my superpower? What's my biggest strength? Like, what do I do differently than most everybody else? And I think about that. I'm like, okay, I'm not a fitness coach only. I'm not a motivational guy only. I'm not

13:07 just a dad. Like I'm I'm many things as you are too. So I would say I'm a uh an activator. I'm an energy activating life coach where fitness is the entry point. So fitness and health and wellness is the entry point to attract guys who are on the journey of getting in the best shape of their life physically, mentally spiritually emotionally financially, you name it. And so what I do best is I help you and other men and other people unlock from within. You know, you have energy, you have potential, you have this this heart of gold, this ability to transform the world. And I help you see that, number one, and step into it courageously. Number two, and I provide containers and experiences and messages, content, and

13:54 and community that help you sustain that. So that's what I do best. I love it. I'm not sure what it's like for you, but you have a strength and it's connected to a fear and it's your job. It's your duty rather. It's your privilege to overcome that fear, not just once, but continuously until you just don't have that fear anymore. And you're stepping into your purpose by using your strengths to serve others courageously without fear consistently. So, what is that for you? What's your biggest strength? Let me know in the comments. And then if you have balls, you know, if you're if you're courageous, you might be a female watching. If you want to get a little courageous with it, let me know what your biggest fear is. So, biggest fear,

14:40 sorry, biggest strength, biggest fear, and how you plan on maximizing your life here on Earth. All right, that's all I got. Cheers to that. Love you. If you're new here, subscribe, like the video, leave that comment. Thank you for being here. I see you. I love you. You are a powerful force for good in the world. Remember who you are. [music] Step into it. All right, let's keep making positive waves. I'll see you next time. >> You have anything to say? >> Thank you. >> Thank you, too. >> Thank you.

15:25 >> Bye-bye. >> Bye-bye. They love you. >> Blow kisses. >> Mom, >> you [music] are the most beautiful girl I've seen outside of your mother and your sister. You're all tied for first place. Okay. Except mommy's got number one for real. Okay. [laughter] >> [music]