Spot Training Your BodyThe idea of spot training your body is one that often comes into a conversation with all my clients. We all want washboard abs and thinner thighs right? Is it REALLY that easy? It can be, it just takes what we all want more of and don’t have enough of…

This answer isn’t the sexiest answer, but it’s true and that’s why people either love me or hate me. It’s a very polarizing truth. The very reason most people quit is because of this answer. If you’re JUST getting into my ecosystem with is WOD and seeing what the #Kobernation is all about, then you’re probably going to be VERY put off by the answer.


The very reason the WODs exist is to give you the ability to stop spot training your body and start being consistent. Also, we are ALL very “BUSY” with our lives and trying to get MORE TIME, therefore that’s another reason why the WODs get created.

As a result of doing the WODs every day or every day that YOU commit to, your body will spot train itself. Your body gets to decide where the extra “energy” gets used AKA “burned”. I don’t like to use the word burn because it has a negative spin on it. Burning yourself hurts.

Think about when you burn your finger on the stove. It hurts right? Of course it does. So why would you want to BURN anything off your body AKA fat? You’re setting yourself up for failure in two ways…

  1. Spot Training Your Body Is A Myth
  2. Burning Calories Puts A Negative Spin To Your Overall Health & Wellness

One of my favorite people in this world gives me some pretty good advice daily. I even bought a T-Shirt of his. Gary Vaynerchuk says Ideas Are Shit Execution Is Everything. I agree with him 100%. To have the IDEA that you can spot train your body is ludicrous. It is simply impossible and if anyone tries to tell you anything else they are dead wrong.

You CAN however strengthen PARTS of your body so that you FEEL like you’re spot training your body. That’s the trick and only select few people know how to do this. Follow my WODs from WOD #1 until I don’t make anymore and be consistent with them and you’ll see.

Commit to 1-7 times a week and WHEN you do get to a consistent point reach out or even before reach out to me and if I’m wrong I’ll train you for FREE for 6 months. But the ONLY way I’ll do that is if you tag me or DM me EVERY DAY for four Months. I’m betting that when you get four months in, you’ll be an entirely different person altogether.

If not, 6 months FREE training comes to YOU!

So let’s get to it shall we?
(Also be sure to hold me to that bet because I KNOW I’m right! 😉 )

WOD #207 Spot Training Your Body

Warm – Up – 5 Minutes Cardio
1-6 Rounds

  • High Plank Rotation – 20-40 Reps Total
  • Standing Side Leg Raise – 20-40 Reps Total
  • Lying Side Leg Raise – 20-40 Reps Total Each Side
  • Full Body Extensions / Burpees – 20-40 Reps
  • Mtn Climber – 20-40 Reps Total
  • Standing Reverse Lunges – 20-40 Reps Total

Cool Down – 5 Deep Breaths In Down Dog Pose

Have Fun!

You Got This!

If you have any suggestions for me or want to know more about what I can do for you, then please email me at [email protected]

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Jed Kobernusz
Exercise Physiologist
Body Weight Movement Coach

Jed Kobernusz’s Coaching Blog
Email: [email protected]

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