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Diego de Vera Gets You In the Zone

Diego de Vera Gets You In the Zone

In an effort to keep gym goers and fitness enthusiasts engaged with their health, Diego de Vera, owner of Miami’s KO Zone, continues to update his gym’s social media account with motivational content. Not sure what to do while quarantined and practicing social distancing? Check out KO Zone’s Instagram page. There, in the highlight section is a tab labeled “workouts” where you’ll find a number of exercises to ramp up your home workout. You may need to improvise when it comes to equipment, but if you have the basics, prepare yourself for a serious burn! If anyone can get you to work up a sweat, it’s de Vera, a military veteran and former professional fighter. De Vera is a licensed American Fitness Professionals and Associates certified personal trainer as well as an International Sports Sciences Association Strength and Conditioning Specialist. In addition to teaching combat fitness, he’s also a powerlifting and Crossfit instructor, so it should be no surprise KO Zone, which opened in 2007 to teach Brazilian Jiu Jitsu, boxing, kickboxing, Mixed Martial Arts and Muay Thai, also has an expansive section for weight training. For now, the gym has closed its doors due to social distancing and quarantine orders, but de Vera and the rest of his training staff eagerly awaits the day when they can welcome back members of their KO Zone family.

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Home Workout Program | Stressful Times Need A Powerful Outlet

Home Workout Program | Stressful Times Need A Powerful Outlet

Journalists have, for centuries, been an important cog in passing along critical information to the public. From informing them about the goings on in a neighborhood to providing useful nuggets that can save lives. Liberty Zabala, a reporter for San Diego’s FOX 5, is one of thousands of reporters who continue to share stories of those coping with the new normal caused by the global spread of COVID-19. In order to properly decompress, Zabala has enacted an at-home workout program designed to keep her healthy — mentally as well as physically. She has to, especially considering her sister is a doctor and on the frontlines of taking on a pandemic. “I have been making a point to train every day. I train five times a week and I have not stopped that just because of this quarantine,” Zabala said. “It forced me to get a little bit more creative with my workouts because I don't have the luxury of a gym, but you know, that's what you do. You adapt and overcome. You still need to make time for your fitness and your daily workout because it's going to help your health and help boost your immune system, but also give you a sense of normalcy and peace and routine and mind health.” Zabala is not alone in her assessment of what happens when stress is not dealt with in a healthy manner. According to the Centers for Disease Control and Preventions (CDC), coping with stress can induce a number of changes in the human body. From a lack of sleep to a change in eating patterns to the worsening of any mental or physical problems. The benefits of physical training is going to help you in every aspect of your life in my opinion. The CDC points out some people turn to smoking or alcohol or drugs as a coping mechanism. As an alternative the agency recommends regular exercise, stretching, meditating, breathing exercises, and getting plenty of sleep among many other healthier options. “It is absolutely crucial,” Zabala said of a home exercise program. “Even before this quarantine my fitness has always been a tool for stress release, for boosting my own immune system, for boosting my own health and wellness. So for me, it's full circle. The benefits of physical training is going to help you in every aspect of your life in my opinion.” It isn’t unusual to catch Zabala on social media giving viewers a glimpse into how she has incorporated workouts in and around her home since the gym is unavailable. From strapping on a pair of boxing gloves and doing a boxing workout with her boyfriend to converting a trip up the stairs into a modified leg workout. For several years Zabala has been active in practicing Krav Maga. For her instructor, Mike Mihalkanin, he’s had to adapt, echoing the tips he’s often passed along to his students. “We talk about it in teaching self defense that a situation is going to be tense, uncertain and rapidly evolving,” said Mihalkanin, a sixth-degree black in Martial Arts and a third-dan black belt in Krav Maga. “And that's what's happening to us right now. So that adrenal dump that's happening to everybody this stress level, (exercise) is a great release. … I know it helps me just kind of process everything and kind of keep everything in check and balanced. And I think it's really important for people to have some type of a release: riding a bike, training MMA, Krav Maga, kickboxing, something they have to do to release that stress.” Mihalkanin has outfitted his gym, MMA Academy in San Diego, with cameras so he can host virtual workouts with his students. That has led to him getting more practice as well. Now that he’s hosting sessions and recording workouts for students, he finds he is demonstrating the moves more frequently. Both Mihalkanin and Zabala have adapted their eating and shopping habits to the new normal. Observing the empty shelves inside grocery stores has given Zabala the mindset to just take what she needs and not over do it. She also ensures when it comes to snacks, if she doesn’t buy them and they aren't in the house, then she won’t be tempted to eat them. Meanwhile Mihalkanin has adopted a somewhat Spartan mindset to his food habits. He searches out what’s in the cupboard. If the expirations date hasn’t passed, then it’s fair game. Despite what has been a sobering moment experienced by many around the world, Zabala has learned to focus on the good. “The silver lining, I believe, first and foremost is when you are stuck at home, guess what, you have so much time with your loved ones,” Zabala said. “And I say take advantage of that. When are you going to have this abundant amount of time to really express your love to your significant other or your children or your family? Take advantage of that. Have family board games. Have family workouts. Cherish this time. We live such busy, busy lives every day and this will force us and has forced us to slow down and cherish one another.”

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Practicing What You Preach With at Home Workouts

Practicing What You Preach With at Home Workouts

It would have been very easy for Robby Moss to become discouraged when gyms in the Greater Toronto Area closed. Then there’s social distancing. See, Moss is a personal trainer. So with gyms closed and clients unable to meet him face to face, there wasn’t a way to practice his profession. That’s when Moss turned to social media for his version of the at-home workout. “I was able to make workouts for myself very easily and share it to Instagram,” Moss said. “At least I can maximize my ability to help individuals with sharing these workouts.” He said it was his way to practice what he preaches. When it comes to clients, he puts them through a rigorous workout, so this has been his chance to show, not just his clients but anyone who tunes in to his Instagram account (@robbymossfitness), he’s not just all talk. “Above all, practice what I preach because this is what I do for a living,” he said. “So it was quite easy for me to figure out what to do. And I'm not one to shy away from putting in actual hard work. Not everyone wants to do workouts at home, but I'm not one to shy away from, OK, we know burpees suck, but you got to do them.” You can catch Moss on IG doing jump squats or standing on his head or doing boxing exercises with his girlfriend. It’s a variety that is sure to get anyone into great shape no matter where they are. “Honestly, it feels awesome to be able to pass on what I’m good at ,” he said. “People are definitely taking more notice of it, too. Not only my actual personal clients, but people that kind of follow me on Instagram that I don't even know. They're reaching out to me now and saying, “Oh my God, thank you for you for these workouts’ or, ‘Thank you for keeping us all accountable.’ It's very rewarding knowing that what I'm doing, what I like to do, is actually having an impact on people.” Home isolation can bring on a sense of cabin fever. People crave the outdoors, fresh air and even contact with friends and family. Moss is no different. He admits he’s lucky because he does live with his family, which can break up the monotony. But if he does have a day when he gets away from exercise program, he notices the change that occurs mentally. “I feel like if I let a day go by where I didn't do anything at all fitness wise, it weighs on me like mentally,” he said. “So for me, keeping active helps me keep sane, relieves some tension, and helps me feel like I did something good for myself on that day.” Healthy eating is an obvious point of concern for Moss, but he’s also realistic. When those rare trips to the grocery store do happen, buy the healthy stuff. At the same time, don’t beat yourself up for having a snack that may not be the healthiest of options. “Don't be afraid to have a snack every now and then,” he said, “because I've always been that kind of person who says you have to enjoy certain things as well or else what's the point?” So what is the point? Now more than ever, Moss says it’s a chance to take advantage of opportunities you may normally not have a chance to experience. “Just to look at the big picture and set a goal for yourself,” he said. “Don't let this quarantine halt your progress. You don't want to come out in worse shape than you went in. Makes time for yourself. All you have is time. You owe it to yourself to, if anything, find some good out of this bad situation and use it to learn something new. Try something new fitness wise and educate yourself at the end of all this time.” This is one story in a series of articles with some of the best home workout programs we hope will keep you motivated and active at home. Home Exercise Program: An Introduction Home Exercise Program: An Introduction 2020-03-20 BJJ at Home Workout Plan BJJ at Home Workout Plan 2020-03-20 Lanny Joon’s Best Home Exercise Program Lanny Joon’s Best Home Exercise Program 2020-03-20 Gabriel Varga Gets You Fit At Home Gabriel Varga Gets You Fit At Home 2020-03-20 Building Confidence Can Start with a Home Exercise Routine Building Confidence Can Start with a Home Exercise Routine 2020-03-30 Strategies for Your Home Workout Program Strategies for Your Home Workout Program 2020-03-24

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Building Confidence Can Start with a Home Exercise Routine

Building Confidence Can Start with a Home Exercise Routine

Not sure a home exercise routine can dish out the same benefits as a gym workout? Think again. Jennifer Clausius, also known as “Jenny Savage” is a mixed martial artist, who has caught the eye of many on the big stage, including UFC veteran Matt Serra. Those taking notice have been impressed with her work ethic, a portion of which, believe it or not, has been honed at home. Not long after Clausius gets out of bed to begin her day, she pays attention to her body. From the full body stretches she performs to the food she eats, it’s all about getting herself into peak shape. “I feel immediate confidence, satisfaction, and relief,” she said. “The earlier I exercise, the more energetic and optimistic I feel throughout the day. Everyday I workout it gets easier and I become more quick witted.” Clausius has a healthy list of exercises she incorporates into her home exercise routine. Once she gets her body limber after stretching, Clausius goes into a 30 minute jump rope routine. “I focus on my pace and not how fast I skip or how fancy I look,” she said. “Just one hop at a time.” After wrapping up that portion of her workout, she goes into her ab and core work that uses her bodyweight. She also incorporates a medicine ball, which she throws against the wall while focusing on her posture, and the use of resistance bands for more strength training. And that’s just a portion of her home exercise program! In order to avoid distractions, she uses her rest day, Sunday, to schedule her entire week. It’s a plan that goes beyond just figuring out what body parts to hit during a workout. She also lists her daily affirmations, a workout playlist and her daily meal plan. If that isn’t enough, Clausius makes sure she sticks to her plan by being held responsible for what she’s committed to paper. “Planning is everything,” she said. “I put my phone on airplane mode, find my space, turn on my timer and begin my routine. When I am having difficulty focusing, I reach out to an accountability partner and write a post on social media asking that my friends and teammates hold me accountable for skipping or not committing.” Creative Ways To Workout At Home Tape squares on the floor and work on footwork and speed drills Using gallon jugs for dumb bells Wall sits with arms out Holding boards over your head for 30 mins Dips on dining room chairs or bed frame Elevated pushups Mimic the movements of jumping rope without a rope Water bottles as small weights Yoga Practice combinations suggested by your coach Fill a trash bag with heavy clothes and practice ground and pound You can consider Clausius a hybrid athlete. She must maintain the skills needed to either take an opponent to the ground or stand up and fight. For the latter, she’s not afraid to employ string and clothing to get the job done at home. It’s a boxing workout at home guaranteed to not only torture your muscles, but also ensures you’re getting the quality repetitions you need. First, she pins a piece of string on one wall and stretches it to another wall on the other side of the room. It’s “center line” work that encourages head movement. She practices uppercuts going backward and straights going forward, while keeping her head off the string. Confidence is to be earned everyday, so is being in shape to compete... Clausius also employs an accuracy ball, pinpointing her punches for up to five minutes. To help with her shadow boxing routine, she ties rolled up socks to the ceiling using string. As she shadow boxes, Clausius avoids the swinging socks to encourage head movement. She also incorporates throwing elbows and knees in the process. When it comes to an effective home exercise routine, it’s all about staying consistent and focusing on your end goal. That goal can be simply to get healthy or, for Clausius, compete at the highest level of mixed martial arts. “When you continue being consistent with your weekly routines, you don't lose momentum and motivation to train for competition,” she said. “Hunger to improve is a state of mind necessary for competitors to become successful in the individual sport of martial arts. Confidence is to be earned everyday, so is being in shape to compete, which goes hand in hand when it comes to being truly dedicated to your craft.” This is one story in a series of articles with some of the best home workout programs we hope will keep you motivated and active at home.

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Strategies for Your Home Workout Program

Strategies for Your Home Workout Program

Ashlee Coffey is very strategic when it comes to knocking out her at home workout. She doesn’t just jump into an exercise session from memory. She has everything planned in advance. “I wake up every morning and write out what I am going to do in a detailed manner,” said Coffey, an up and coming mixed martial artist. “On Sundays, I sit down and write a general overview of my workout plans: What I need to focus on for the week, what my strengths are, and where my areas are that I need to focus on the most. I am maintaining a schedule of getting my heart rate up and a workout of some sort in three times per day to mimic my normal, every day training schedule.” You may not need a three-times-a-day workout plan, but if you’re at a loss for ideas for each day, Coffey's method of planning out her week is ideal for a home exercise program. Coffey is in a unique position considering she’s an MMA fighter. That means her workouts are typically full body. Remember, she must stay sharp not only in her striking, but also with her Jiu Jitsu skills. When it comes to cardio at home, Coffey usually makes her way outdoors and uses a mixture of sprints, flat road work, hill sprints, and distance runs. She does this twice a day. Her home exercise program also includes calisthenics, high-repetition bodyweight work, plyometric movements, and Tabata work. She also includes anything around the house that can be used for adding weight. An example of that spartan-style workout would be using a case of water for Goblet squats and Romanian Deadlifts. Ashlee’s Best Workout 5 mile run 10 sprints of varying distance until leg failure Pushups, squats, lunges, and dips to failure Where there is will, there is a way. If you own a super sturdy coffee table and you aren’t afraid to rough it up, you could use it for box squats or step ups. Jiu Jitsu minus a mat can be a challenge, but it also means working on the most basics of techniques, for instance shrimp drills, shooting drills for wrestling, sprawl to sprint and other drills. Coffey also turns to YouTube, searching out the knowledge base it hosts when it comes to Jiu Jitsu. In terms of striking workouts, she does a lot of shadow boxing, while holding water bottles with her bare hands. She also utilizes her roommate to hold pads for her to fine tune her technique. “My mindset is, ‘What’s around that I can use to workout? What modifications can I make for what is still available?’ I don’t fall into the mindset of, ‘This is closed, that is closed. I can’t do anything,” Coffey said. “That’s merely an excuse. Where there is will, there is a way.” Making sure she’s able to find her will to get her way comes with a moment of Zen before she starts kicking and punching. “I meditate for a few moments before my workout,” Coffey said. “I tell myself, ‘This is your time for you. To focus, to get extra energy out,’ and to reward my body for all it does.’” She then cranks up the music and goes to work. Coffey wants people to use their creativity when it comes to working out at home. In addition to obvious things that can be done, like calisthenics, plyometric work, Yoga, Pilates, and using light weights at high repetition, you can also incorporate the little ones in your life. “If someone has children, they can incorporate them into their workouts,” she said. “Cuddle them while using them for squat weight, lunge weight, etc.” In the end, workouts at home are only limited by two things: creativity and will. This is one story in a series of articles with some of the best home workout programs we hope will keep you motivated and active at home.

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BJJ at Home Workout Plan

BJJ at Home Workout Plan

Hayabusa has assembled experts in the combat fitness industry to detail how to make the best of your home workout plan, including Luke Harris, an elite level competitive athlete and highly respected coach. Harris, who holds an undergraduate degree from the University of Guelph in Landscape Architecture and a Masters degree in Landscape Architecture from Penn State University, lives in St. Albert, Alberta, Canada where he owns and operates Hayabusa Training Centre Ltd. The gym specializes in Mixed Martial Arts and Brazilian Jiu Jitsu. Harris, who holds black belts in both Judo and Jiu Jitsu, recommends a person ready to train at home to get comfortable. Wear what you normally wear for a session. If you have a partner with whom to drill, wearing a gi and belt is ideal. But if you’re training alone, a rash guard and gi pants will do the trick. Not everyone will have access to a mat at home, which Harris says isn’t necessary, but is helpful. If you’re lucky enough to have one, make sure you're either moping it with a disinfectant solution or wipes before and after those workouts. Those who practice Jiu Jitsu may find the nature of a home workout plan, especially alone, out of the ordinary. That said, it can be done. Whether it’s watching video clips and practicing what you see or drilling from memory. But whatever you do, make sure you do it right. “If you’re a student who is new to Jiu Jitsu, don’t over complicate the movements,” said Harris, a cast member on 2014’s The Ultimate Fighter Nations: Canada vs. Australia. “Stick to what you know and what feels right. People say practice makes perfect, but that isn’t completely accurate. Perfect practice makes perfect. If you do repetitive incorrect movements and drilling, those bad habits will stick with you.” Although watching videos will never replicate what you can get from live drilling, it provides an opportunity to venture outside of your own weight class and skill set. Make sure you have a pen and pad handy to jot down those nuggets that can find their way into your arsenal. More importantly, make sure you’re watching people who are credible and have a solid foundation in the sport. “There’s a lot of content on YouTube, but some techniques are just for show,” Harris said. “Stick with videos from practitioners you trust. Also, I tell my students to study the techniques from high level practitioners who are your similar weight and body type. You can learn from anyone but if you’re an athletic 250 pounds, you may want to mimic the game of a guy like Marcus Buchecha Almeida (Ultra Heavy 250+ pounds) rather than Mikey Musumeci (featherweight 141 pounds). That being said, if you can replicate the movements of someone with a different body type, it can be that one movement that sets you apart from other competitors.” Put yourself in a mindset where you’re working on a specific goal, whether it be a situation that you’ve encountered at a tournament or rolling in class. As anyone who practices Jiu Jitsu understands, there is always something to work on. That said, Harris recommends students first do a warm up that includes stretching and then move on to technique work. Once that has been done to satisfaction, if you have a partner, drill with them. “I’m fortunate that my wife also trains Jiu Jitsu, but even if your spouse doesn’t, they may allow you to use them as a training partner,” Harris said. “Of course, you may need to bribe them by watching the kids or cooking a nice dinner.” One thing is clear, never underestimate the gains that can come from drilling at home. Training yourself mentally is just as important as the training you endure physically. “One thing I feel that you can do on your own is put yourself in a mindset where you’re working on a specific goal, whether it be a situation that you’ve encountered at a tournament or rolling in class,” Harris said. “It’s always going to help you to be able to clear your mind of distractions and work on your game plan. Physically, you can always make gains. Just be sure to warm up and not hurt yourself.” A key element in all of this is to understand time away from any activity whether it’s live Jiu Jitsu drilling or lifting weights can bring on a form of rust. Harris urges people to work their way back into form so once you return to the gym or your martial arts school, you avoid injuries. “When students are returning to class following time off, they always need to be careful,” Harris admitted. “It’s actually when injuries can happen as they’re extremely eager to train, yet their bodies still aren’t used to the movements. You can’t expect to pick up exactly where you left off. Start slow and increase from there. Much like returning to weightlifting after some time off. You shouldn’t start by lifting your max weight or you will risk injuring yourself. Don’t worry, you’ll be back where you were soon. Just take your time!” This is one story in a series of articles with some of the best home workout programs we hope will keep you motivated and active at home.

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Home Exercise Program: An Introduction

Home Exercise Program: An Introduction

The goal of getting in and staying in shape can happen anywhere. All you need is the time, motivation and a great home exercise program. Natalie Marie Corbin and Kollins Ezekh are fitness trainers in Los Angeles. The couple specialize in boxing workouts, but can also whip your body into shape in more traditional ways. The biggest question is how do you stay in shape and get your best at home workout if your home is lacking equipment? There’s a fix for that. “Some people are literally able to recreate their gym by getting their favorite machines along with a bar and plates. If you are not able to do that, you can still get a great workout in a small area,” said Ezekh, who is the owner of the Wilshire Boulevard Mayweather Boxing + Fitness location. “You may only have a 5-foot by 5-foot area to work with but that’s when ingenuity takes place. The only limits are excuses.” Once a space is designated within your home for a workout, then it’s time to figure out what can be used to get the blood pumping and the muscles burning. “How do you get creative with solving these challenges? You can use body weight, a few dumbbells, resistance bands, speed ladder, bosu ball, or a medicine ball,” Corbin said. “As a boxer you can put up a speed bag, practice shadow boxing and footwork, or if you have a boxing workout partner, mitt work can go a long way.” Another dynamic that must be addressed is family. Businesses and schools in many places have been closed, which means parents are working from home, while also attempting to take care of children who are away from school and friends. There will be natural distractions that involve entertaining your children, making meals or keeping the house clean. Despite the growing checklist of things to do, there are ways to ensure your workout time isn’t constrained by distractions. “Know what your goal is for the day,” Corbin said. “If you want to work a certain body part, prepare 5-6 exercises that work the area and stick to the plan. Know exactly what you want to accomplish for the day and have the exercises and tools ready.” Added Ezekh: “You need to treat and respect your gym time as you usually would. Bring your everyday gym needs into your area, leave the laptop or any devices you usually wouldn’t bring along where they belong. You want to bring literally everything you need because you don’t want any reason to leave your gym, just as usual. If you need your supplements or pre-workout, you have it. Gym towel? Check! No need to go wandering around your home and get distracted. You’re either at the gym, or you’re not, so come prepared.” Physically, we love to keep the blood flowing and having an outlet to just not think about anything else except our goals. Once you’re able to complete your home exercise program, the benefits will flow as though you were walking out of the gym following a great workout. “It clears the mind, de-stresses, makes you feel stronger and accomplished,” Corbin said. “And makes you feel like a better person each day.” “Physically, we love to keep the blood flowing and having an outlet to just not think about anything else except our goals,” Ezekh said. “To focus on a specific thing, get it done, and visually see the change is motivating to keep going. To have this feeling before even leaving the house, is optimization and efficiency at its best.” This is one story in a series of articles with some of the best home workout programs we hope will keep you motivated and active at home.

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Lanny Joon’s Best Home Exercise Program

Lanny Joon’s Best Home Exercise Program

Lanny Joon is adamant when it comes to what it takes for people to get off the couch, take care of their health and not fall into a lethargic pattern while at home. “Turn off the TV, turn on some music that motivates you,” said Joon, owner of Joon Boxing, a one-on-one boxing workout company. “There's no secret to working out, you just do it. People who are trying to find the right answer or trying to find the right motivation, those people will never make it to their mark because they're playing a game that doesn't exist.” Joon, who was a competitive swimmer for 15 years, practiced Taekwondo for eight years, boxed for 12 years, and practiced Muay Thai for two years, has absorbed the teachings of many coaches and high-level athletes. A piece of advice he gained from a Navy SEAL is something he correlates to his home exercise program. “This Navy SEAL said when he was a POW, he literally, in his cell, would run five feet, run another five feet to the other end, do 18 burpees. Run to the other end, do 18 burpees. So you can imagine how many burpees you do within a short amount of time.” It’s that bare bones mentality Joon has for assembling a home exercise program. There’s no need for a closet full of equipment. Instead, use what you have - your body weight. He recommends: Warm up the body with ab work. Do multiple sets of crunches and other ab exercises to strengthen your core. Stretching Burpees - 3 rounds of 10 burpees with five seconds rest in between rounds Squat Jumps - 3 rounds of 10 squat jumps with five seconds of rest in between rounds Running in place Squat Jumps - 10 sets of three with 5 seconds rest in between) Different ab exercises for at least 10 minutes “If the normal person does that every day, they'll see results,” he said. He says the motivation to maintain a healthy lifestyle is like a light switch. You have to be ready to turn that switch on once it’s time to dive into that fitness or boxing exercise program, even if it’s at home. “Americans are always looking for the next workout or the next machine,” he said. “They're always looking for the easy way out, but unfortunately that's the path to bullshit. That's the path to people breaking their diet, breaking their workout At the end of the day, it just has to be hard and you just have to get used to it. That’s the only way. In terms of motivations, there’s no gradual trajectory. It’s a switch. It’s on or off.” Instead of saying you're done, there's always an extra echelon of success that you can have in terms of life, fitness or whatever it is. The goal is to carry a mindset of determination not just while pushing yourself at home, but also maintain it and bring it back to the gym. “It's great to feel great about yourself and to, you know, acknowledge what you've done, but that needs to get to a place of normal normality,” Joon said. “And then you move up to the next echelon of fitness, but people reward themselves too much. They get to a place and then they get complacent and instead of saying, OK, I've made my mark, let's create a bigger mark, they say, OK, I'm done. Instead of saying you're done, there's always an extra echelon of success that you can have in terms of life, fitness or whatever it is. And I'm not saying be greedy, but I'm saying, understand your worth and know that the second you know the answer the second you think you've made the limit or the mark, the second you think you know, you lose out on everything. You should be questioning: What more can I do? What else can I do, once I've met my mark?” This is one story in a series of articles with some of the best home workout programs we hope will keep you motivated and active at home.

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Gabriel Varga Gets You Fit At Home

Gabriel Varga Gets You Fit At Home

Whether you’re after a good sweat, a killer roundhouse kick or great abs, champion kickboxer Gabriel Varga has you covered. The six-time world champion created a series anyone can use if they're goal is to get fit with an amazing home exercise program. Varga calls it, simply, the At Home Workout. Each episode is featured on his YouTube channel as well as his Instagram and Twitter accounts. It’s a solid 20-plus minutes of a full body workout, so be prepared to sweat. If you want to give his workouts a try and increase your cardio from home, look for them here at hayabusafight.com or visit any of Gabriel’s channels: YouTube: https://www.youtube.com/user/vargabros Facebook: facebook.com/gabrielvargaofficial Instagram: gabrielvargaofficial Twitter: @GVargaOfficial

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