If you are wondering what I eat in order to look good, then subscribe to Instagram 👇🏻 instagram.com/ivrusakov

@KoWaL332

2 жыл бұрын

Can you tell me, how many kg you have in the bag on this video?

@govardan8392

2 жыл бұрын

@@KoWaL332 yeah dude

@achilles2694

2 жыл бұрын

Seriously.

@lifesAtrip513

2 жыл бұрын

Lol you dont even do any shoulder movement

@subzerogaming3603

Жыл бұрын

@@KoWaL332 how much youre comfortable with

Whoever's reading, if this is your first time visiting this guy's channel, congrats because you just found some golden content right there.

@player77k

2 жыл бұрын

Yeah for sure

@bakdimakk4062

2 жыл бұрын

no

@GETH05

2 жыл бұрын

Yo yep

@xxcalijrxx2686

2 жыл бұрын

Many thanks for that. Finding content like this is somewhat difficult nowadays

@KainSpada09

2 жыл бұрын

This guy and Noel Deyzel are pure testosterone

I like how he shows the right way and the wrong way to do it

@nsas556

2 жыл бұрын

But I don't understand the difference 🤣

@77pranjalsingh46

2 жыл бұрын

Will these exercises stop your height??

@theonlyrithboi1739

2 жыл бұрын

@@77pranjalsingh46 what? No.

@deyvidclash3731

2 жыл бұрын

@@77pranjalsingh46 tbm quero saber

@Ridd615

2 жыл бұрын

Mantap

its summer, i decided to cut off lot of people and decided to improve. I'll be the best as possible i could this summer without them knowing.

(sets/reps) sofa dips (4/14) 0:13 push-ups with bag (5/10) 0:40 single curls with bag (4/11) 1:11 incline push-ups (4/13) 1:40 sitting calves raises with bag (4/15) 2:09 single rows with bag (4/12) 2:40 decline push-ups (4/13) 3:14 single leg squats on chair (4/10) 3:49 back forearm flex (3/15) 4:26

@ayokunleagbola8498

Жыл бұрын

do the bag gotta have stuff in it

@Oozy007

Жыл бұрын

@@ayokunleagbola8498 if it's very easy with an empty bag, yeah u need to add more weights

@animagery5604

Жыл бұрын

can anyone tell me what does sets and reps means plz ??? plz dont laugh i am new

@Oozy007

Жыл бұрын

@@animagery5604 reps= how many times u do the exercise sets= how many times you do those reps (u take 30secs-2mins rest in between sets) hope that helps

@fortnite-kq7ok

Жыл бұрын

@@animagery5604 so just to build on the other guys answer, 2 sets of 20 reps would be 40 reps overall, rep means repetition And yes, definitely have a break between sets, just not too long

Age: 14 (2009/03/14) Height: 167cm Weight: 48kg (fast metabolism, which causes me to be underweight/skinny) I will be trying this out as I'm going through puberty, I will also try to keep a proper diet with enough nutrients, etc. Here is my progress, Day 1: Started off pretty well, did sofa dips (2 min rest in between sets), was pretty easy. Push-ups with a bag is where it started to become harder: Did 2 sets easily (4 min rest), started to become harder. On the 4th set I sadly failed attempting my 8th rep. So I just decided to leave it at there and move onto the single curls with the bag. Single curls with a bag went pretty fine, was doing a 3 min rest in between sets. Arms are feeling pretty sore now. Next, incline push-ups: went easy, was doing 3 min rests as well in between sets. Sitting calves raises with a bag: everything went fine and easy. Decline push-ups: arms still feeling sore, decided to lower rep range to 12. Was doing 1 min 30 second rests in between sets. Now decline push-ups, where it starts to get harder aswell: did first set easily (13 reps), failed on the last rep at the second set. Had to leave the third rep on 8, but still came back later to finish the 4 (which do not count). Decided to skip this exercise. Single leg squats on chair: skipped this one since I had an upcoming competition for 60m sprint running. Lastly, back forearm flex: everything went fine, I did a 2 min rest in between sets. Results for today: none (obviously) Day 2: Decided to change up rest lengths (a bit longer now). Everything went fine and easy, didn't run into any troubles, had to skip legs again, however on day 3 I'll be able to do every single one of these exercises. Results for today: I've noticed the biceps a little bit bigger Day 3: Everything is going well! Easier than day 1 and day 2. For day 4, I've increased rep ranges for sofa dips from 14 to 20, push-ups with bag from 10 to 12, single curls with bag from 11 to 16, incline push-ups from 13 to 15, single rows with bag from 12 to 15, back forearm flex from 13 to 15. I want the same feeling as day 1 because that's what keeps me going! No pain, no gain. Always remember to do progressive overload. Next week, I will increase the weight in the bag and will lower down the rep ranges back to their default values. Results for today: noticed bigger biceps and forearms. Day 4: The workout was almost as hard as day 1, but I've gained strength and I'm going to keep on doing this! I'm consuming around 0.5g of protein per 1kg of my body mass post-workout and it seems to work just fine. Results for today: no major difference Day 5: Found a 24kg kettlebell, which I can row for 5 reps. I decided that I will increase the weight in the bag as well to about 5kg. Next, I will decrease the rest time. Anyway, I decreased row sets from 5 to 3 and reps from 15 to 7 since I now have a 24kg kettlebell. Every exercise now has 5 sets. Results for today: no major difference as well, perhaps bigger biceps. Day 6: Today was easier than most days. I've decreased rest time because of that. Arms are feeling a little more sore today than most days, but I will keep on going! Rows are also getting easier since I now have a 24kg KB to put to use and because of that, fortunately I am getting way stronger now. Results for today: did not notice a significant difference that I can comment on. I also forgot to mention that you will get good veins as well (my forearms were veiny before, but doing this workout made them even more veiny! I've unlocked a few more veins on my forearms, which are also a bit fatter. I see veins on my biceps too which I really like). Day 7: Forgot to update, but I increased reps for everying by +2 and lowered rest time for some of the easier exercises. Results: did not see a lot of difference Day 8: Had to skip this day since I am currently not home and I won't be able to do this workout today, unfortunately. Day 9: Day 9 was easier than most days, but wasn't completed fully (probably because I had to take a day off). The bag was a bit heavier too, but I was kind of having problems with curling. I'm currently experiencing pain in the sides of the forearms on both arms, which is limiting me to only doing this workout till incline push-ups and I know the reason why. Fortunately, the pain is not caused by the workout, so I can continue. Tomorrow I will complete the workout 100%. On Wednesday and Thursday (Day 13 and Day 14 I think) I might have to rest again because I will be going on a school trip with my classmates, however I will try my best to workout there. Results for today: did not notice anything Day 10: Went pretty good too, getting easier every day :) Result for today: did not notice anything Day 11: I'm running out of comments, haha, but I have completed the workout today. After I'm back from my school trip (Day 15), I will be increasing the rep ranges and/or the weight in the bag (currently 5kg). I also did a test and I was able to do 20 push ups with my bag and 50 incline push ups non stop. It was hard for me to do 10 push ups with a bag and the incline push ups too, so I'm happy seeing progress. Results for today: Didn't see a noticeable difference, but other than muscles, I will also be doing a test every week for strength, which will include push ups with a bag and incline push ups. Day 12: Unfortunately, I wasn't able to finish it today since I was mostly getting ready for the trip, but I got to decline push-ups Day 13 & 14: School trip Day 15: Completed it just fine, was easy because of the rest days. I personally don't know what is more effective, no rest days or 1-3 days rest days a week. I would like to know more about this, someone educate me please! Results for today: didn't notice anything different. I did NOT lose any muscle due to 3 (I think) rest days, which wouldn't be logical. Day 16: Day 16 is finally done, I've increased rep ranges for every single exercise and added pull ups to my work out. Here is what my work out currently looks like: Sofa Dips - 5 sets, 30 reps Push-Ups with bag - 5 sets, 15 reps Single Curls with bag - 5 sets, 20 reps Incline Push-Ups - 5 sets, 20 reps Sitting calve raises with bag - 5 sets, 20 reps Pull-Ups - 5 sets, 6 reps Single Rows with 24 kg kettlebell - 3 sets, 7 reps Decline Push-Ups - 5 sets, 18 reps Single leg squats on chair - 5 sets, 15 reps Back forearm flex - 5 sets, 25 reps Results for today: no noticeable difference Day 17: I've completed it just fine. Result: no noticeable difference again Day 18: I decided to only do 35% of the workout for today because my wrists were hurting a lot --- FORGOT TO UPDATE Day 19: Wrists were still hurting a bit, but I've completed it. Results for today: no noticeable difference. However, I would like to mention that this workout HAS also made my abs more visible, but I've only noticed it today. Day 20: Finished workout, easier than all days. Don't know what else to write. Results for today: no difference that I could notice. Day 21: Finished workout, easier than all days. Don't know what else to write. Results for today: no difference that I could notice. Day 22: Finished the workout. This time my arms were more sore than usual. Results for today: no difference that I could notice. ------------------------- INJURY Day 23: Unfortunately, this day I've injured myself (broke my wrist) and I cannot continue the workout. Since I'm not happy that I wasn't able to complete this 30 day workout, I'll restart it once I fully recover from the injury. Expect this around the middle of the next month. ------------------------ RESTARTING Day 1: Muscles were a bit sore, was a bit harder than day 22, but I'm gonna get used to it again. Day 2: Had to cut the workout in half (removed legs and 1 more workout) due to limited time. Day 3: Was feeling motivated because of the kind comments and my brother also motivating me. Workout was fully finished. Biceps were feeling pumped. Day 4: Finished the workout just fine, added 2 reps for every exercise. Day 5: Decided to take the day off. Day 6: Finished the workout just fine, was feeling amazing. Day 7: Added chin ups and pull ups so I could also start training for muscle ups. Next day I will add dips. Day 8: Continuing, I've done a fair amount of chin ups (16) and pull ups (11). Today went fine. Day 9: Added dips, couldn't do a lot, but I still did 6, so I think that's great, but I should probably focus on this a little bit more. Day 10: Added +3 reps to everything, besides chin ups, pull ups and dips. Was a bit harder, but I kept going. Day 11: Decreased the rest time a little bit, was again, a bit harder, but I got through it. Day 12: Today was nothing special. I did the exercises with good form. Day 13: Today was the same as day 12. Day 14: I forgot to do chin ups, but I did them after the last exercise. Took a break from social media. Day 15: Added +1 rep to all the new exercises Day 16: Decreased rest time to every exersice besides the new ones. Day 17: Got through it nicely. Day 18: I added +2 reps to dips. Day 19: Today I was feeling greater and more motivated than ever, especially because of the nice replies I've gotten. Thank you all for the support and time! Day 20: Getting closer to the end, I tried to do my first muscle up and I succeeded. I am happy because of this. Day 21: Decided to take a rest, however I will now try learning to do a handstand.

@llouchma1936

11 ай бұрын

Pretty awesome brother I also have fast metabolism and I am also skinny and also going through puberty, and I have been working out for over a month and I just tried this workout in the past 2 days and I have seen some good results... My biceps got bigger and I am also in the midst of getting abs.. You must be very consistent with your workout or else the time you have been working out will be wasted.. Stay consistent and also keep trying and trying even after you fail.. This workout takes about an hour to finish so it will be a good time waster in the summer.. Also a bit of warning, you're arms will be sore and sometimes you wont be able to keep them straight but it is also a sign that you are gaining muscles so keep up the good work and don't try to stick with any diet since you are skinny, try to eat normally like 3 times a day and add a ton of calories in that meal so you can bulk up..

@wardexp

11 ай бұрын

​@@llouchma1936 yeah I've been trying pretty hard now to gain muscles since I'm pretty skinny. I've been searching all over the fridge for foods/drinks with good protein and what I've found are: yogurt, milk, eggs. It's not a lot, but on Monday I'll be going to the shop to search for more foods which contain a lot of protein. It's best to eat a lot after the workout and make sure to keep it 1kg of body mass = 1g of protein.

@iinventionz161

11 ай бұрын

Update on the 5th day?

@GustavoGomes-wd1xn

11 ай бұрын

keep going

@DhruvTatia

11 ай бұрын

Hey I'm 14 too and today is my first day, will it really help me cause I always start and then leave and now I've decided that I'll do it. Please keep updating, it'll help me a lot, thanks!

Hey, I found this really useful. Its a simple and easy-to-follow format too. Thanks!

i like how you also show proper form as well, really helpful to get started!

I love the way how he uses his bag

@pafunshorts2665

2 жыл бұрын

But I loved that how he uses his mind

@intheplums

2 жыл бұрын

Yeah lol it's so relatable

@CamPeoples

Ай бұрын

what do I put in the bag?

@kumarisudha1197

Ай бұрын

Books, water bottle, charger cloths, any heavy thing you can find. I mostly put books. ​@@CamPeoples

@alle_edits

Ай бұрын

@@CamPeoples books or go outside pick up some rocks and put them in your bag

Ivan, you are literally an amazing person. Your videos help out A TON and they are very useful. Thanks homie🙏❤🙏

I know that this is two years ago, but thank you for all your efforts in helping us!👍

I’ve been doing these exercises for 20 days now and I can already see some progress! On the first 5 days I was doing all of these exercises in one sitting but then I realized that it was way too much for me as a beginner, my body was way too sore the next day so I decided to separate the exercises in 3 days: -One day for arms (biceps, triceps, forearms) and shoulders -One day for thighs and calves -One day for chest, back and abs. (I searched some other videos from this same guy for chest back and abs) I also do 30 minutes of exercise bike each day after the workout to improve my cardio. After day 10 or so I was starting to have it easier with the backpack for the biceps and forearms so I added a couple of big books to make it a bit heavier. I really recommend you guys to start doing these exercices because the hardest thing is to get started but once you’re in it and have good determination it keeps on getting easier after each day. Like stated in the description it is important to have a good sleep and eat healthier food as it will give you more energy throughout the day. I’m opened for tips and tricks as I am a beginner so feel free to reply to this comment if you have any tips for me. You guys can do it!!😉

@lolo-jp8pj

Жыл бұрын

Is these excercise gives glow up ? I know it's silly question 🥲 I have an another doubt bruh these 10 excercise for 1 day workout (may it has some grammatical mistakes plz forgive me )

@suhaibtariq7902

Жыл бұрын

Bro if you don't mind me asking each day how long did it take you to workout at average

@captainlas1972

Жыл бұрын

​@@suhaibtariq7902 1.5 hour

@AB-mi3ne

Жыл бұрын

​@@suhaibtariq7902 do it till u cant anymore

@rajveerdoot

Жыл бұрын

Bro iam of 16year and 1mon My height is 5'3 or '4 My dad is 5'9 and mom 5'2 My voice changed last year Have pubic hair Very less mustach No body hair no arm pits hair Can i grow more? Well i am having avg diet Have 2hr cycling 15min pullups I didnt stopped growing I am growing but it took alot time My friends 2yr before were shorter than me but the all r taller than me now

After reading a lot of the comments I think I'm holding up pretty good. After I did all of these I still had the energy and the strength to more. I already feel great on day one

@n.a3712

4 ай бұрын

then you can try to do this movements in more explosive way

Already seeing the results after the 4th time doing this, thank you for your videos!

@aniketmarko8122

2 жыл бұрын

we have to do all these exercises in one day ?

@mz-codm-yt4436

2 жыл бұрын

I'm a 13 year old, can someone please tell me if this exercises will work for me? 😔

@jcw.02

2 жыл бұрын

@@mz-codm-yt4436 yes sure

@MrMan-vt9cy

2 жыл бұрын

Did you gain anything

@thetrollage1298

2 жыл бұрын

@@aniketmarko8122 yes

I started this work out Dec,1,2021, and Now Dec,23,2021 I actually see a big change. First of all my biceps got bigger and my legs also my calves everything changed. bro I recommend you to try out this workout.

@9ceper

2 жыл бұрын

Core/abs?

@danitrutovic2558

2 жыл бұрын

What did you eat was it whatever or something special

@venugopalh.k3074

Жыл бұрын

Are you doing these exercises with diet please tell me

@Bestrtyx

Жыл бұрын

@@venugopalh.k3074 ive done this workout for 4 months now and yes u need a diet to maintain your chest cavaties and body fat but nothing will happen if you eat alot for your mucles

@moatazabdslam4393

Жыл бұрын

@@Bestrtyx hi so i want to know the changes you noticed like can you post how you look now if you only trained by this routine so if you can post a video or tell me if it worked

Words cannot describe how valuable this video is

Thank you so much bro it took me only 3-6 days to see the results 😮

best thing is coming home from work of an evening and still being ble to do these exercises haha !!! Ivan Rocks !!!

Ok. 1st day begins. Edit : Day -4.

@virajjoglekar4337

2 жыл бұрын

For me too, good luck 🤞

@RiaVRia

2 жыл бұрын

Started 3 days ago so far I'm seeing a bit of progress

@Sniperoff

2 жыл бұрын

Me 3 day finish

@redacted483

2 жыл бұрын

You can do it Just not me

@yrk01

2 жыл бұрын

Good luck man

love your video man! This was the video i was looking for!

Bro i love this. 0 bullshit, straight to the point. Good video very helpful

Love your content and how much they improve my health, comrade.

Arms feelin' strong after doing this, thanks for exercise bro!

the thumb nail is very decptive, I thought that the person had a pot belly and was undefind muscle because of that and i had my doubts a 30 day transformation was possible. But with a better look at the actual persons befor and after its more clear that he is already pretty fit and definition and gains are showing quite well. good job!

I love the way you are teaching, thanks very much indeed.

Started this two days ago and I’m feeling a lot stronger I feel like doing pushups and everything else is a lot easier but I don’t see any muscle growth yet I’ll keep you updated

@therailfan8947

Жыл бұрын

That’s awesome! Yeah, I’m sure you will soon; it takes time. I want to start doing this exercise tomorrow. Wish me luck!

@dr.c0lli13

Жыл бұрын

Your body is adapting to it, the more often and consecutive you do it the easier it will feel. 👍🏼 If you would see muscle growth already you would be on some CRAZY steroids😂 Don’t be discouraged tho if it feels much harder, after not doing it for a week or so, doesn’t mean you got weaker again, it’s just about the adaptability of your body🔥🔥

@warazi__boy

Жыл бұрын

How Is it now?

@rizlem8653

Жыл бұрын

If you want progress for muscles , you're going to have to eat more protein and calories in general, also be consistent and don't miss a workout. That's all

@temp2k773

Жыл бұрын

How’d it go

This is so inspiring. Keep these videos coming champ

Great exercises, great videos!! Thank you! 🌠

just started today, ill update my progress over time. DAY1: ✓ Just starting off was great, the push ups were too hard for me. I failed around rep 1 and a half so figured I'd attempt them on around day 3, sofa dips were great, and found it easy. The single curls were also very easy and the bag I used just had a heavy pool box in it, incline push ups were much easier than normal push ups so I was able to complete those. Single leg squats were easy, single rows is where my arms were noticeably sore by then but I kept pushing through and was able to finish, decline push ups were noticeably harder but I was able to finish due to taking 3 min breaks in between,, single leg squats were also easy and pretty fun, the back forearm flex was also fun to do and my personal favourite. -No noticeable changes yet obviously DAY2: ✓ Today I woke up with very sore chest muscles, idk if it was the way i slept or the exercise but it did add further challenge. sofa dips easier than yesterday, same for the single curls, although during the incline and decline push ups, my muscles around my chest were hurting greatly but I managed to knock them out, it did take me a while, same for the singles rows as well. Single leg squats were easy and my favourite which was the forearm flex was fun as always. -Noticeable changes were I noticed the exercises felt much easier than yesterday. DAY3: ✓ Today I woke up and the pain in my chest area had decreased dramatically. felt so much better I was basically able to knock out all of the workouts, as i said on day one, I retried the push-ups, still was failing so I decided to do it on my knees but added the heavy bag on my back. -I noticed the workout was much easier and my biceps had grown much more. DAY4: ✓ Today when I woke up all my chest pain had disappeared, I felt more great than id felt since it happened, im still struggling a bit with the push-ups but its getting much easier, my forearms and biceps look much bigger than I remember, going really good, on day one it took me around 1hr to complete, now its taking me only 40 mins, 20 min time reduction. -Noticeable changes were chest pain relief, and forearm and arm bicep growth, also easier workout. DAY5: ✓ Today all my muscles had finally stopped aching, I felt great, Still a bit of a struggle with the push-ups buts its gradually getting better, starting to go on runs at around 6 in the morning to further contribute to my fitness plan, my biceps are starting to look great, my legs also look so much more noticeable. -Noticeable changes were the growth in my calves and overall relief in all of my body. DAY6: had a rest day today PS: thanks for the support/motivation.

@United_amp26

4 ай бұрын

W

@Cricgamer_9

4 ай бұрын

W

@terrellstricker4849

3 ай бұрын

W bro keep it up

@Thrashologist

3 ай бұрын

@@terrellstricker4849 thanks bro

@naitik_shorts6969

3 ай бұрын

Bro how much weight u taking inside bag ( what stuff u useing for increasing weight )

Amazing results. I have been doing this exercise for 11 days. When I reached day 6, I rested for 3 days, and the results are that the muscles of my hands and legs have grown. After the break, the situation became much easier

I completed the 30 days challenge, and before I talk about the result, just want to mention a few things, cause it might be helpful for someone: 1) I didn't miss any days and completed all exercises daily (I was thinking to have some days off to give muscles some rest, but decided to accept the challenge); 2) I didn't eat any fast food (also no sugar), didn't drink any soda, alcohol, didn't smoke (tried to accomplish 2500-2600 calories per day (approximately 170g protein, 250g carbs and 60g fat); 3) I also did the press exercises in the morning (found a video on this channel); 4) The weight I have for backpack's exercises = 7kg. So here is my opinion. YES, you definitely feel better after all of this course (and now I'm ready for the next step). BUT don't expect the same changes that you see on the thumbnail of this video (my body changed just a little bit, probably only I could ever notice that change). To build muscles, one month is definitely not enough but it is a good beginning. When I started, it took me 1.5 hour to complete everything, then I could do it for 40 minutes. However, I realized that it's better to do everything slow (even though it is harder), so it took me 1.5 hour again. Even though my body hasn't changed a lot (cause it's not one month process), it was great to do all these exercises (by the end of 30 days, you can feel that you can do even more). Thanks Ivan Rusakov, I hope my review will be helpful for someone.

@zew900

Жыл бұрын

Thanks man, Helpful review!

@picklerick8829

Жыл бұрын

Yessir thanks man cheers

@runexx3205

Жыл бұрын

thank you

@bgfcamoflame4468

Жыл бұрын

How long will it take if you do this workout to see actual thumbnail progress 2, 3, 4, 5, months more?

@jdjjdjndndndn2363

Жыл бұрын

@@bgfcamoflame4468 approx 1 year iam not following this iam saying this with my experience you need to follow a perfect food routine etc etc so you can expect a good result on your body

1. sofa dips (4/14) 0:13 2. push-ups with bag (5/10) 0:40 3. single curls with bag (4/11) 1:11 4. incline push-ups (4/13) 1:40 5. sitting calves raises with bag (4/15) 2:09 6. single rows with bag (4/12) 2:40 7. decline push-ups (4/13) 3:14 8. single leg squats on chair (4/10) 3:49 9. back forearm flex (3/15) 4:26

@allurex256

Жыл бұрын

Do all these 9 types of workouts need to be done every day at a time? Gradually do not need to increase the indicators of approaches / repetitions?

@ohla

Жыл бұрын

@@allurex256 They all need to be done every day, but as it gets easier, add more books/weight to the bag or increase the reps.

@-Nighthawk-343

Жыл бұрын

Yeah the hardest is just keep on doung it everyday

@habutogaming2190

Жыл бұрын

Do we hve to do all exercises in 1 day or 1 day each

@-Nighthawk-343

Жыл бұрын

@@habutogaming2190 all in one day mabye at different times what suits you.

This has to be the best workout video without equipment

Thanks bro for the exercises. Really well made video anyway

Thank you, for showing us every day equipment we could use.

@farahfarh8332

2 жыл бұрын

هل هذه تمارين افعلها كل يوم

@varns8599

2 жыл бұрын

@@farahfarh8332 yes

Have been doing this for a while on off days (I go to the gym Tuesdays and Thursday’s). Great video, so underrated. My first few months my forearms were so small, but I trained them every day for a month and they got better. A am a two sport athlete(teenager)

20 лет, рост 175, вес 65кг. День первый. Первое упражнение далось не сложно в целом, а вот отжиматься с каждым подходом было все тяжелее. На последнем подходе уже руки не держали и я чуть ли не падал. Решил на этом на сегодня закончить. А ещё убрал рюкзак из рациона (мне для него рано все ещё, лучше упростить всё эти упражнения, так как я начинающий). Для меня в целом эта программа будет тяжелой, однако мне нравится идея чтобы все упростить и достигнуть того уровнять, чтобы делать такое каждый день без особых на то усилий. Когда будет приходить чувство «всё, больше не могу» то лучше закончить и попробовать завтра. Каждый день по чуть-чуть больше и больше нагрузок.

Muito bom, deu umas ideias ótimas de adaptações simples e funcionais... Obrigado, sucesso irmão

@paulovictorvidal2222

2 жыл бұрын

Deu certo mano ?

@vitorrpm6766

2 жыл бұрын

@@paulovictorvidal2222 o resultado é relativo a dieta e nível de esforço, o vídeo da só umas ideias de uns exercícios, que são ótimos. Mas o resultado depende da periodização vinculado a dieta

@vinicius6475

2 жыл бұрын

@@paulovictorvidal2222 não existe essa de dar certo.. o exercício não faz milagre, você tem que por esforço e empenho, somado a uma dieta e uma boa noite de sono

@davisouza3109

Жыл бұрын

Nos exercicios de flexao eu só consigo concluir uns 70% de cada serie. Eu devo ir somente até onde meus musculos aguentam em cada série?

@vitorrpm6766

Жыл бұрын

@@davisouza3109 isso ai, caso sinta muita dificuldade bote os joelhos no chão, isso vai facilitar, e aí vai poder fazer mais concentrado

1. Sofa Dips (4 Sets - 14 Reps) - 0:13 2. Push-Ups with Bag (5 sets - 10 Reps) - 0:39 3. Single Curls with Bag (4 sets - 11 Reps) - 1:11 4. Incline Push - Ups (4 Sets - 13 Reps) - 1:39 5. Sitting Calves Raises with Bag (4 Sets - 15 Reps) - 2:08 6. Single Rows with bag (4 Sets - 12 Reps) - 2:40 7. Decline Push - Ups (4 Sets - 13 Reps) - 3:14 8. Single Leg Squats on Chair (4 Sets - 10 Reps) - 3:49 9. Back Forearms Flex (3 Sets - 15 Reps) - 4:26

@Victor-rs4ku

2 жыл бұрын

@UnKnown Danav Apparently yes, they are certain repetitions in sets per day

@ToxIc-xz2jh

2 жыл бұрын

How many day should i rest, or no rest 7 days workout?

@LuisMoreno-pf1dg

2 жыл бұрын

Your a big help bro

@krishenlimahesh4334

2 жыл бұрын

Which exercise did he get abs from?

@drawingafraid4529

2 жыл бұрын

@UnKnown did u have any progress??

Yes bruh!! I need this transformation for good, I m a 22 years old female nd I need to have body transformation. Hope this helps me

I simply love your video style, truly refreshing and creative.

@Amani21534

2 ай бұрын

Is this true

Man, your videos are awesome. I think it would be even more helpful if you explain the wrong way to do the exercises because I sometimes can't tell the diference between the right and the wrong way to do them by just looking at the footages. Thank you so much, and keep rising. 👍🏻💪🏻

I’ve been doing this since a week now and I gotta say you guys This is REALLY good. My muscles has improved so much and I can alreary see changes. Probably will get back in a month and would love to give you guys the results.

@LilScavvie

2 жыл бұрын

See you in a month, you got this

@davimlkzica013

2 жыл бұрын

see you in a month

@hustler4life950

2 жыл бұрын

hey i want to ask. Is this an daily workout?

@davimlkzica013

2 жыл бұрын

@@hustler4life950 yes

@opacat2987

2 жыл бұрын

@@hustler4life950 yeah am doing this everyday

The results I've had in just 4 weeks of this guy's content are next level, if you're chubby like I was constrict your calories, if you're skinny, then eat clean and good

I could do every exercise that is awesome I hope I can repeat it tomorrow again!

Bardzo dobry kanał, same konkrety bez głupiego gadania i nachalnej muzyki.Brawo Ivan

@jessepinkman4925

Жыл бұрын

i oto chodzi! xD

BRO I LOVEEEE THANKS FOR THSES TUTORIALS

I started seeing results in my whole upper body almost instantly and I have only did like 2/3 the amount of the work out, if you are doing this make sure that the backpack is heavy enough for you to feel something but not too heavy where you can't lift it and make sure to progressive overload

You are doing so great love from Italy

Excelente, gracias por el aporte!!!!

WOW MAN, Let me tell you the you inspired me more than ever to come back :3. I promise I won't give up

since this month we have lots of holidays and my classes only 3days a week ill try doing this. thanks

Very much appreciated, thanks!

This man is Incredible!

@salahfitnessnaturalbody1008

2 жыл бұрын

Hay

Just to keep myself motivated I’m gonna try to update this every 5 days Day 1: it’s kind of embarrassing but I can’t do half of these lol so I decided to dumb them down and do stuff like push-up planks and add more weight to the backpack for them and for the curls I got nearly 2 sets down but then my arms just gave out so I instead did 5 3 minute planks to discipline myself.

@adonisyt7500

9 ай бұрын

King you got this keep grinding!!

@iambub2476

9 ай бұрын

Keep trying man! I got a similar problem where I want to work out but I get lazy and end up on my phone

@Amonarol

9 ай бұрын

im gonna try that too

@Amonarol

9 ай бұрын

@@iambub2476 i got that exact same problem its annoying

@trashcan_chase

9 ай бұрын

I struggle with the same things lol

Thanks man. Im on my 4th day of doing this and its going pretty well, im 15 btw and these workout make me feel pumped and i see some really good results. Keep up the good content!💪

@al-zouz-mix

4 ай бұрын

How it’s been man im 16 but my gym is so expensive i had to quit ill try this for a month hopefully we will both make it to. The 30 day

@CharbelKhoury-ey8gv

4 ай бұрын

​@@al-zouz-mixI will also do it with you too I wanna see if this will really work

@CharbelKhoury-ey8gv

4 ай бұрын

​@@al-zouz-mixI definitely won't do this for 30 days straight just doing it once made me feel like my soul will leave my body

Love the simple in home wsys of stdying fit and looking good...great motivating music too. Would enjoy conversing with you sometime also but we have a language barrier 👊

@user-ls7ip2bh7j

2 жыл бұрын

💯💯💯💯💪🏿💪🏿💪🏿👍👍👍👍👍😄

Left side, camera effect and not muscular tention, right side, good shot with a good lighting and muscular tention XD

im a teenager who has body insecurity and im here to get rid of that and train my body nd gain self confi and thwnkyou alot from today onward i'll be doing this on daily basis :>

as a kid it will burn, Sofa Dips (4 sets of 14 reps): Around 30-50 calories Push-ups with Bag (5 sets of 10 reps): Approximately 40-60 calories Single Curls with Bag (4 sets of 11 reps): Roughly 25-40 calories Incline Push-ups (4 sets of 13 reps): About 35-55 calories Sitting Calves Raises with Bag (4 sets of 15 reps): Around 30-45 calories Single Rows with Bag (4 sets of 12 reps): Approximately 35-50 calories Decline Push-ups (4 sets of 13 reps): Roughly 35-55 calories Single Leg Squats on Chair (4 sets of 10 reps): About 40-60 calories Back Forearm Flex (3 sets of 15 reps): Around 25-40 calories

Love this channel⭐

You're my inspiration in workout brother 🔥 Love from INDIA ❤

@salahfitnessnaturalbody1008

2 жыл бұрын

Hai

Started today. Will notify once the 30 days are over 👏

@fhhhhh4618

Жыл бұрын

Is there a result

@CuteTotsTV

2 ай бұрын

@@fhhhhh4618I this that might hand been his first and last

Good work 👌 thank you bro❤️❤️

Me gusta mucho los ejercicios de este canal, desde cómo realizarlos correctamente hasta hacerlos con material que encuentras en cualquier casa, amo tus rutinas 💪🏽🤠

@Tino_Rodriguez

Жыл бұрын

Lo explica muy bien hay gente que no los sabe explicar muy bien

@cloudold1397

9 ай бұрын

Pense que solo iba a encontrar puro gringo aqui xd

Nice workout, i tried it a mins a go, already exhausted in the first set haha, i think i gotta do it step by step, maybe 1 set for 1st week, 2 set on the 2nd week and so on

@ynwmelly654

2 жыл бұрын

Is it working good?

I will post my progress over 30 days Day 1 - Sofa dips were okay, small burns sometimes. Push-ups were a killer - used knees to support but going to try to do without the knees soon. Curls were alright on the first few sets but started to burn on the last few. Incline push-ups were alright on the first few sets again but couldn't finish the last set as my arms just kept collapsing so I stopped. Calve raises and rows were good. Had to skip the decline push-ups as that's when it got hard, couldn't do more than 5 reps. Single leg squats were a killer but managed to do them. The back forearm flex felt great. Day 2 - Sofa dips were easier, less burns near the end, added a bag to make harder. Push-ups were a killer again - used knees to support again. Curls were alright on the first few sets but started to burn on the last few. Finished incline today. Calve raises and rows were good. Had to skip the decline push-ups again (might try find an alternative), couldn't do more than 5 reps. Single leg squats were better, added a bag to make harder but managed to do them. The back forearm flex were easy added more weight Biceps actually looking bigger and calves getting stronger keep you updated tomorrow

@evincastro2220

11 ай бұрын

Im wondering do you do all of them in a row, as in after you finish one set, you immediately do the next? Also should I have any kind of intervals between different workouts like between sofa-dips to push-ups with a bag?

@adamelgazar

11 ай бұрын

​@@evincastro2220Thank you! Don't give up and he honest!

@nahhhhhhhhhhhhhhhhhhhhhhhhhh

11 ай бұрын

any updates?

@jw10012

11 ай бұрын

@@nahhhhhhhhhhhhhhhhhhhhhhhhhh havent been doing it as much as im just too busy but i will try and do it soon

@zenifywyd5867

10 ай бұрын

@@jw10012u better 😈

Hey, it was my first day trying these exercises out, my body really does feel like it has worked out, but its just the beginning and I’m gonna carry on the momentum. I am having trouble with some exercises such push ups but hopefully these problems resolve as time goes on!

@davegemeda2600

Жыл бұрын

I started today. Let's check in everyday for 30 days to keep track of our progress.

@AsianMilfHunter

Жыл бұрын

@@davegemeda2600I have done this twice now. You got this

@davegemeda2600

Жыл бұрын

@@AsianMilfHunter I'm doing day 4 now. Weakness is not an option.

@AsianMilfHunter

Жыл бұрын

@@davegemeda2600 fax man. I had a rest day yesterday and focused on cardio but today ill make my 5th workout.

@psyxo778

Жыл бұрын

@@davegemeda2600 ight, I trained 5 days in a row took a break for 2 days (for muscle growth) now I’m gonna workout tomorrow

Me gusto tu video voy a empezar a hacerlo ahora que comienza el verano por que deje de entrenar con mi equipo y quiero prepararme bien para el proximo año Gracias Pd:tal vez actualice cuando pase un tiempo

@dereckhernandez7692

Жыл бұрын

Che genio, también lo empezaré a hacer, y si nos contactamos por alguna red?

@chf542

Жыл бұрын

yo empecé hoy, como vas?

15 yrs old and i stared working out on October and i wanted to level up my work out routine and i found this so this should be good.

@MRBEASTF-gg

Жыл бұрын

I am doing the exact same thing as you, I am 15 to, but I am going to the gym, I don't know if you are doing the same or doing home workout

@Get_outmate

Жыл бұрын

​@@MRBEASTF-gg well after four months, i stopped working out 3 months ago well I'm going to start again and I'll go to the gym near me as well

@user-tr2lu2gb5m

20 күн бұрын

You should be jacked by now its been a year bro

Hello, im planning to start working out for the first time and a friend of mine recommended me this vid and channel. Any tips for starters and common mistakes i should avoid?

I'm 13 5.4 And I started this workout on 6 April It is day 2 and I am sore but I have noticed my muscles have gotten bigger. I have seen results in one day. I'm excited to see how I look at the end of 30 days.

Every day 1(sets/reps) sofa dips (4/14) 2 push-ups with bag (5/10) 3 single curls with bag (4/11) 4incline push-ups (4/13) 5sitting calves raises with bag (4/15) 6single rows with bag (4/12) 7decline push-ups (4/13) 8single leg squats on chair (4/10) 9back forearms flex (3/15)

Today is the 28th of October and after reading a big portion off the comments im determent to do this workout every day for atleast 30days. Il update this comment everyday and keep yall noted on the progress i make. Idk why im doing this but its giving me more motivation so yeah sure. Wish me luck yall this is my first real workout after a half year! Day 1: Welp guys i gotta quit already. And no its not what you think i did not quit for real but i kinda have to take it easy right now. Two days ago i went to see my doctor for my ankle and wrist (yea i sprained both), and she told me that i cant put any pressure on both my ankle and wrist for 4 to 5 weeks 😥. Once everything is kinda healed i WILL TRY AGAIN so stay noted. For the people who want to start working out but just sit there and read some motivational comments or watch videos how to get started here is my tip for you, Doesn't matter how you do it just make sure you do it! Just get up and try, you workout does not have to be perfect just make sure you do something for yourself it wil help a lot! Trust the proces King ❤❤ Alrighty so, two weeks later and i've still not forgotten about this challenge i set. Im here to try it again but this time, i'm not going to quit for anything! My ankle and wrist? Could be better but they healed enough so i wont feel any stress/pain while working out. Tomorrow, the 18th of November i will start the journey (again) to BEING ABSOLUTLY RIPPEDD (cant do it today since its already to late and i have my last exam tomorrow so i need the focus😭). Wish me luck, again.

@Goatpro1

Жыл бұрын

yea same gud luck even I'll let u know

@seraneramphal1790

Жыл бұрын

@@Goatpro1 You got this!!

@ashgamer3286

Жыл бұрын

Dam that sucks bro

@ashimraii3762

Жыл бұрын

Bro don't feel bad but the truth is you are such a gay u sucks bro sorry to say

@Gentleman_Dan

Жыл бұрын

Good luck my man! I hope you can start your workouts sooner rather than later.

The weight loss process is multifaceted, involving not just reducing weight but also promoting healthy and sustainable habits. A balanced approach, combining a well-rounded diet with regular physical activity, is essential. Emotional and psychological aspects should be considered since the relationship with food is often tied to emotional factors. Rather than solely focusing on restrictive diets, adopting gradual lifestyle changes by choosing nutritious foods and controlling portions proves more effective. Key elements for sustainable, long-term weight loss include being aware of one's eating habits and setting realistic goals. It's important to recognize the uniqueness of each individual. Seeking professional guidance from nutritionists and fitness educators can be valuable for ensuring a healthy and personalized weight loss process.

Sofa Dips: Approximately 120-170 calories Push-ups with Bag: Approximately 200-250 calories Single Curls with Bag: Approximately 80-120 calories Incline Push-ups: Approximately 150-200 calories Sitting Calves Raises with Bag: Approximately 100-150 calories Single Rows with Bag: Approximately 150-200 calories Decline Push-ups: Approximately 150-200 calories Single Leg Squats on Chair: Approximately 150-200 calories

Im already at 1 week of doin the workout and my hands got way bigger, i relly recommand this guy. Im gonna give you guys an update when i reach one month!

@shushi8340

Жыл бұрын

damn

@210david52

Жыл бұрын

Did you continue with this routine?

First time doing a proper workout in months, crossing my fingers that it goes well!!

@charlesvincentrespino4749

Жыл бұрын

Have you finished the 30d workout? Did it worked?

@umi.1498

Жыл бұрын

@@charlesvincentrespino4749 chill bro, it has only been 4days since he commented

@Malenia_BladeOfMiquella

Жыл бұрын

@@umi.1498 🤣

@ibn.kadhimi

Жыл бұрын

How'd go

@elpana3411

Жыл бұрын

@@umi.1498 and now what?

I just started today and WOW it rly burns the hell out of you but i rly wanna change so ima keep doing these and i hope they work and also very good video❤ ❤

You are AMAZING thank you very very much. You really helped me

I have been watch your videos about like 1 months and i am doing some combine workout and heres my results of 1 week of hard training.. ♥️

Bravo félicitations👏 Love from francia 🇨🇵

Day 1 - Push ups were difficult Day 2 - Wasn't able to do pushups so did knee push ups and removed decline pushups from schedule

Im starting my workout plan RIGHT NOW!

This is amazing thanks for tip

Day 1: I had some issues with pushups, was able to complete the exercise Day 2: Pushup problem is slightly better now and was able to complete the exercise Day 3: Everything went fine Day 4: Still some problem with the pushups (although I don't do pushups much due to my height it's kinda harder to do them but that problem is slightly better) Day 5: Was a bit easier today Day 6: Pushups still hard oof

@bigpapa4899

Жыл бұрын

what about now?

@greenw3877

Жыл бұрын

@@valentin6083 Shut up!

@aidendoesstuff185

Жыл бұрын

@@valentin6083 or maybe he just stopped updating? You shouldn’t assume things about someone.

@chan-qq4qh

Жыл бұрын

hey how about now? and do u see any results?

@memoxies

Жыл бұрын

@@chan-qq4qh yeah man, the results are clearly visible

im going to keep an update here 16 67kg 5'6 will keep updates on muscle growth and weight gain

@user-mq9ct7rd9t

2 ай бұрын

What's the update bro?

@hassaniqbal919

2 ай бұрын

​@@user-mq9ct7rd9t guess he didn't do anything to his body 😂

I will do this workout routine for next 30 days and I will be writing my experience everyday after my workout.I can have a rest day in a week and sleep 7-8 hours a day.I Will be updating everyday after my workout. ✌️

@patrikpiira389

Жыл бұрын

Good luck, im gonna do this too, ive done push ups for a few days just for a little practice

@alex_joseph777

Жыл бұрын

@@patrikpiira389 Good Luck To You Too Mate We Can Get This Done Together.

You are a great trainer bro.❤️. Lot of love from INDIA ✨.

@bijoykumerhore7505

2 жыл бұрын

Yup you are write bro. He is a great man

Okay I just found the best glow up vid in the world 😭😭

I am doing this workout from today onwards I will give u all the update daily Day 1- It was hard I couldn’t do the full sets on my first day I did according to my limits till 10-20 reps only . I could feel the burn while doing this workout. Day 2- it is the same result I can’t do push-ups so instead of that I am doing 50 slightly vertical push-up and 50 reverse hand push up

Building a strong body is so crucial, especailly in one's youth. Therefore, i've made the decision to start working very hard to build the type of body that I've been dreaming of. Wish me luck,guys!!

I am doing these from around a month and got multiple compliments saying I dont look underweight anymore.. I am very thankful and will keep doing these until I join gym. (I took breaks in between like maximum one or two days off for rest, plus I took care of my diet as well for overall results)

Great valuable exercises 🔥🥰

This is how I prefer it. If I say like 15 - 5 that mean you do 15 5 times. 1.Sofa dips 14 - 4 0:13 2.Push ups 10 - 5 0:40 3.Back pack curls 11 - 4 1:11 4.Incline push ups 13 - 4 1:40 5.Sitting with backpack on knees and raise the leg 15 - 4 2:09 6.Bend over and pull backpack up 12 - 4 2:40 7.Push ups on bed 13 - 4 3:14 8.Sit on a chair with one leg get up and get down 10 - 4 3:49 9.Act like your in cuffs and pull you back pack up 15 - 3 4:26

I started this workout Day 1 Hard to do workout but I did it some workouts I split to less rep Day 2 Successful completed workout

I will start working out regularly. I will wake up at 6 do these sets as best as I can and then I will add an ab workout as well. I will have rest days or days when I just do cardio. I will keep you updated! Become a beast we can do it brahhs! ✊️💪 Day 1: Decided not to wake up at 6 (YET!!). Did my 3 different workouts 4 sets of cardio, 2 sets of abs and unfortunately only halfway of this workout since I was busy. However now I will prioritise workout over everything else!! Day 2: Tried to sleep well but woke up a little too early. Did 3 sets of ab workout and completed this workout as well! I replaced most of the push ups with 5 sets 50 rep wall pushups to compensate for my weak arm strength. Tomorrow is cardio day yet again so excited to see how that goes! Day 3: I decided to have a rest day... I know I know but it's friday and I just can't get my self to work out. Day 4: Yesterday I thought I couldn't workout ever again but here we are as strong as ever! Did 4 sets of cardio and sweat like a hog. I did 3 sets of abs since my legs couldn't keep up they hurt like hell. And I completed this workout with replacing pushups with wall pushups (5 sets of 50). Overall it took me well over 2 hours to complete all of this! I feel like I should redo my schedule and instead have a leg/bicep day, ab workout day and a cardio day since I am pushing my self way too hard with doing these everyday (cardio every other day). Day 5: Did 3 sets of ab workout. Legs didn't hurt at least that much but abs were quite sore. Tomorrow starts my renewed workout schedule!

@dazyalaska8713

Жыл бұрын

I want to hear that the result in the vid is real from another viewer. I was always detoured by wait a few months and you will see thing. This is just 30 so if I am starting with no muscle I assume in maybe 90 days I could reach that? I am technically underweight a bit but I do not look skinny or fit so I have no idea what to follow. If you keep updating tho I will be sure to start.

@attepatte8485

Жыл бұрын

@@dazyalaska8713 I am at the very edge of being underweight. Building mass is really hard for me so we'll see what happens. I will keep working hard and if you do so as well I am sure we could both make it!

@Wsash17

Жыл бұрын

drink a protein shake it helped me, ill give you my homemade protein shake recipe 1-2 bananas 1 tea spoon of cocoa powder (just to make the shake a bit tasty) 2 tea spoons of oats 1 tea spoon of peanut butter or 5 grams of peanut 250-300ml of fresh milk blend it all together and drink drink this everyday and workout as much as you can, this will help you to build muscles, it helped me : ) its all natural protein, i dont put those packet protein shit in my shake : )

@attepatte8485

Жыл бұрын

@@Wsash17 I read some where that you shouldn't drink your calories?

@runic6979

Жыл бұрын

@@attepatte8485 drinking calories is one of the best ways to get down calories espically if u have a low appetite

First time today trying it. Gonna keep doing it every night thanks dude I appreciate it I felt the heat ❤️

@werrutkyupnext

Жыл бұрын

it's my first day and I feel my moobs getting smaller

@jakobb1871

Жыл бұрын

do you know how heavy the bag is?

@velfernpandora7731

Жыл бұрын

@@jakobb1871 probably around 4-5 kg

@rehanamunni5118

Жыл бұрын

Hi

@q__-__qbaby6734

Жыл бұрын

So do you see any changes yet?

Thanks Ivan we will do these exercises . Can you pleased make a clip about diet. Simple meals and protein pulver. Not some diet with special seeds from China, passion fruits from brazil or some extract taken during late autumn. Cheers!

I’m a try this for 30 days if this worked and I want to keep doing it for ever ❤❤❤