Jed Kobernusz

If You Are Willing To Change From The Neck Up, Then You WILL Change From The Neck Down!

Training

Spot Training Your Body

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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.

TIME and CONSISTENCY

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]

donateIf you found this WOD to be helpful, consider making an in-kind donation. That way I can keep helping you out. Tap the Donate button and you will be taken to a SAFE checkout. Go Here To Donate. Thank you for your generosity.

Furthermore consider sharing it. I would greatly appreciate it if you commented below also.

JedKobernusz.com

Jed Kobernusz
Exercise Physiologist
Body Weight Movement Coach

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

Hang Out With Jed On:
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Considering Coaching in addition to your current routine? Go to the Coaching or Work With Me page to find out more about my approach to weight loss that has helped MANY people.

PS: For just a couple bucks a day, let me guide you through an exclusive process with TREMENDOUS results and the best part is that I’ve used it. What's epsecially relevant is I KNOW it will benefit you too… Click Here To Get Started

PSS: Want more motivation? Tired of the same old crummy routine of life? Rather then going to another newsletter you won’t ACTUALLY read, hop on mine to get your daily dose: JedKobernusz.com/Newsletter

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Tabata Training Plus Ten Seconds

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Tabata Training Plus Ten SecondsTraditional tabata training is 20 seconds on and 10 seconds reat. Today's tabata training is tabata training plus ten seconds. You will be going 30 seconds on and 10 seconds rest.

Tabata training helps your metabolism increase so that you will be able to use more energy (aka Calories to everyone outside of the #Kobernation). When moving for time it seems like our bodies do more work vs. just getting some amount of reps done.

Don't get me wrong, reps are VERY important, but when it comes to tabata training for beginners or even advanced time is the best way to measure work.

Going for 30 seconds is a little more challenging, but with today's movements you'll see and feel that the extra 10 seconds are necessary. It takes an Exercise Physiologist to figure that out…

And you're in luck because I just so happen to be that Exercise Physiologist. Therefore you can rest easy that you're well taken care of when it comes to creativity and science.

So let's get to it shall we?

WOD #201 Tabata Training Plus Ten Seconds

Warm-Up 5 Minutes Cardio
1-6 Rounds
Hold 30 Seconds then Rest 10 Seconds

  • Full Body Extensions
  • Side Plank Leg Circles – 30 Seconds each side AND Each Direction
  • Plank
  • Frog Squeeze Crunch

1 Full Minute Rest in between each round

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]

donateIf you found this WOD to be helpful, consider making an in-kind donation. That way I can keep helping you out. Tap the Donate button and you will be taken to a SAFE checkout. Thank you for your generosity.

Furthermore consider sharing it. I would greatly appreciate it if you commented below also.

JedKobernusz.com

Jed Kobernusz
Exercise Physiologist
Body Weight Movement Coach

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

Hang Out With Jed On:
Facebook
YouTube
Snap Chat
Instagram

Considering Coaching in addition to your current routine? Go to the Coaching or Work With Me page to find out more about my approach to weight loss that has helped MANY people.

PS: For just a couple bucks a day, let me guide you through an exclusive process with TREMENDOUS results and the best part is that I’ve used it. Most of all, I KNOW it will benefit you too… Click Here To Get Started

PSS: Want more motivation? Tired of the same old crummy routine of life? Rather then going to another newsletter you won’t ACTUALLY read, hop on mine to get your daily dose: JedKobernusz.com/Newsletter

If you enjoyed this post about Tabata Training Plus Ten Seconds , retweet and comment below what was most noteworthy please.

Functional Movement Most Basic Training

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If you've been with me since WOD #1 then you know that I am a BIG fan of body weight. WOD #174 is about Functional Movement Most Basic Training. Because all movement requires thought, I've done that for you.

As a result of your increased awareness after you do this workout your awareness to functional movement being the most basic form of training may increase. Therefore when you start to think about it your movements you may start to realize they are all pretty simple. From a squat, to picking up something off the ground, it’s all functional movement.

When we start to increase our awareness of the energy it takes to compensate for the inaccuracies of our bodies, we then can take that awareness and apply it somewhere else. As a result of that change you will have more energy. Now, I understand if the movement isn’t perfect right way, but becoming the new you requires BECOMING the new you and forgetting about the old you.

Conclusion

The movements in today’s WOD will give you the opportunity to practice those movements and create your new mindset for permanent change.

So lets get practicing…

WOD #174 Functional Movement Most Basic Training

Warm Up- 5 Minutes Cardio

1-6 Rounds

Reps: 15

  • Wood Chops
  • Get Down / Get Up
  • Pick Up / Put Down
  • Kneel Down / Stand Up
  • Arm Circles

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]

Was this WOD helpful? Feel free to share and comment.

Furthermore consider sharing it. I would greatly appreciate it if you commented below also.

JedKobernusz.com

Jed Kobernusz
Exercise Physiologist
Body Weight Movement Coach

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

Hang Out With Jed On:
Facebook
YouTube
Snap Chat
Instagram

Considering Coaching in addition to your current routine? Go to the Coaching or Work With Me page to find out more about my approach to weight loss that has helped MANY people.

PS: For just a couple bucks a day, let me guide you through an exclusive process with TREMENDOUS results and the best part is that I’ve used it. Most of all, I KNOW it will benefit you too… Click Here To Get Started

PSS: Want more motivation? Tired of the same old crummy routine of life? Rather then going to another newsletter you won’t ACTUALLY read, hop on mine to get your daily dose: JedKobernusz.com/Newsletter

If you enjoyed this post about the Functional Movement Most Basic Training  , retweet and comment below what was most noteworthy please.

Quick Effecient Office Strength Training

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Spending more time at the office is can be the culprit for weight gain because of an increase in inactivity. Therefore the creation of today's WOD, which is Quick Efficient Office Strength Training came to mind.

Each and every day we sit longer than we actually should. A person should only sit for fifty-five minutes at a time. Same goes for standing. Try to change your positions at least once an hour.

Office desk exercises, or movements as I like to call them, have been around forever, but as a society of judgment we tend to put those movements to the wayside.

We can say we don't care what people think of us to other people, but isn't that why you put on those cloths and look in the mirror to make sure you look a certain way?

This office workout routine doesn't have to be done in an office either. It can be done anywhere. Because our “offices” are made where we live as a result of the internet, we are able to do so.

We could even call this WOD Deskerscise. Why not? Whatever it takes to trick your mind into doing something different.

Conclusion

Whether you're sitting or standing remember to change that position every fifty-five minutes. Also keep in mind that these office exercises cab be done anywhere.

So let's get to it.

WOD #162 Quick Efficient Office Strength Training

1 – 6 Rounds

Reps: 10 – 20

Warm Up – 5 Minutes Cardio

  • Chair Push-Ups
  • Back Lunge Taps
  • Side Bend Chair Taps
  • High Knee Chair Taps
  • ***Extra Credit***
    Full Body Extensions

Cool Down – 5 Deep Breaths In Modified Down Dog Pose

Have Fun!

You Got This!

In the Video below I show you exactly what to do, WITH modifications. In addition to the video, want more of a personal WOD for your specific goals? Then email me at [email protected]

Was this WOD helpful? Feel free to share and comment.

Furthermore consider sharing it. I would greatly appreciate it if you commented below also.

Coaching Program

Jed Kobernusz
Exercise Physiologist
Body Weight Movement Coach

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

Hang Out With Jed On:
Facebook
YouTube
Snap Chat
Instagram

Considering Coaching in addition to your current routine? Go to the Coaching orWork With Me page to find out more about my approach to weight loss that has helped MANY people.

PS: For just a couple bucks a day, let me guide you through an exclusive process with TREMENDOUS results and the best part is that I’ve used it. Most of all, I KNOW it will benefit you too… Click Here To Get Started

PSS: Want more motivation? Tired of the same old crummy routine of life? Rather then going to another newsletter you won’t ACTUALLY read, hop on mine to get your daily dose: JedKobernusz.com/Newsletter

If you enjoyed this post about Quick Efficient Office Strength Training , retweet and comment below what was most noteworthy please.

Cardio Strength And Power

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Three things you will need if you plan to do ANYTHING in life. Those three things are cardio strength and power. Today's WOD provide all three.

All the WODs I create are from home. Cardio at home for me is chasing after my children. As you can see in the video below Samuel (my son ;)) tries to do some of the movements with me.

For parents, we don't have the luxury of going to the gym. SO, that's why we do cardio workouts at home. WOD #108 provides aerobic exercise, strength training and a power movement called Full Body Extensions.

Home cardio can be challenging sometimes, but when you increase your Self Worth enough to MAKE it a priority, then you WILL get it done. Cardio strength training exercises are good for many reasons…

1. They help you with your mental health- exercise has been proven to calm your mind
2. It helps with your flexibility- the more you move the better your range of motion in your joints
3. You burn MORE calories- achieving AFTER BURN is something that will help you burn calories LONG after you are done with this WOD

Cardio training by itself takes TOO much time. As a parent of two children I have to stay creative and find ways to fit in my workouts. That's why I started doing all of this.

So let's get to YOUR movement with WOD #108…

WOD #108 Cardio Strength And Power

AMRAP For 15-20 Minutes
(As Many Rounds As Possible)

  • Squat Press- 20 Reps
  • Full Body Extensions- 20 Reps
  • Incline Plyo Push Ups- 20 Reps

You Got This!!

Have a GREAT day!!

Always Remember…

If you are willing to change from then neck up, then you WILL change from the neck down!

In the Video below I show you exactly what to do, WITH modifications. If you are looking for more of a 1:1 experience, then email me at [email protected] and let’s talk about what that looks like for you. 🙂

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7 Workout Myths
Jed Kobernusz- B.Sc.-Ex. Sc.
Movement Coach

Jed Kobernusz’s Coaching Blog
Email: [email protected]
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Considering Coaching? Go to my Coaching page to find out more about my approach to weight loss that has helped people to Lose Their Mind Weight FIRST…

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