OwnPace Athletics™

•Health, Fitness, Performance & Longevity •Everything with Purpose •📧info@ownpaceathletics.com

http://www.ownpaceathletics.com/

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Day 6 of 31: Cardio

For my cardio training, I alternate between high and low intensity. One of my favorite tools for focused high intensity cardio is the battlerope not only for it's cardiovascular benefits but also because it allows me reinforce positions such as the hinge and activate the lats.
For most of my high intensity training, I normally go tabata style and just play with the work to rest ratios. I also use them as finishers.
These are 3 of my go to battlerope exercises. The third one I use as a finisher on a day I train chest. Try it out, you'll see why.

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Day 5 of 31: Explore the Unconventional
In January of 2017, I attended @onnitacademy foundations course with @spogue86 and @coachjohnwolf . Ps: I attended again in June, that's how good it was.
I can't say enough how influential the onnit curriculum has been in my training. Besides the really cool tools they have, the biggest takeaway was learning how to TRAIN WITH INTENSION.
Also, I've learnt to use the right tools for the job. Honestly some tools just work better than others for certain exercises. Can you do a swing with a dumbbell? Sure. But does it feel better with a kettle bell? Yes.
You don't need a shotgun to kill a mosquito. For example, on a trigger session day which I spoke about on day 4, I like doing combos.
So here I'm trying to really get in my lats with the pull over, but I also added a squat with counterbalance to reinforce a vertical spine posture. I've tried other tools and none feels as good doing these pullovers.
Again, take care of your body, don't try to impress anybody with heavy weight on exercises that need intention and keep longevity in mind.

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Day 4 of 31: Accessory combos

I have 2 (maybe 3 on a good week) main lifting days which are geared around the primal movements push, pull, squat, hinge, Lunge, twist, and gait.
On all the other days, I do something called Trigger sessions a concept I learnt from the guys over at Mind Pump @mindpumpadam @mindpumpjustin @mindpumpsal . For me this is a form of training that allows me to be well rounded and allows me to work on a variety of other things such as lagging body parts, weaknesses, mobility, flexibility etc. This is also a form of active recovery.
These trigger sessions compliment my 2 primary training days, they are usually bodyweight centric or at most bands, cables, machines and very light free weights.
For example, I do not dedicate a whole training session to "Arms" (biceps/triceps). So on my trigger session days, I throw in some bicep and tricep movements. However even then, I usually do not train them alone.
I create combos that allow me to train another body part while doing accessory lifts. Here, I'm doing a glute bride and band bicep curls. Even though I'm training my biceps, I'm also training my glutes with an isometric hold.
I'll be showing more combos so stay tuned.
Turn on your post notifications so u don't miss anything .

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Day 3 of 31
OwnPace push ups.
This is by far my favorite push up variation. It allows me to hit different parts of the chest and do 3 push up grips in one rep.
Close grip
Neutral grip
Wide grip
Give this one a try and let me know how it goes.

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Day 2 of 31: Autoregulation

On day 1, I talked about warm ups and access checkers, now let's put that into practice. This is probably one of the biggest game changers in my training. When I first started training I would follow a strict template regardless of how my body felt. If the program said back squat, I did back squat even if I had pain or felt something tight even after warming up.
Over the years, especially on the big 4 lifts I've started programming variations, so my template will say squat variation instead of back squat. So after my access check (see previous post) if I'm supposed to be squatting that day I pick the best variation for how my body is feeling. If I'm having back tightness, then maybe I shouldn't directly load my spine with a back squat and I should do goblet squats or any other variation that fits how I'm feeling better. This has prevented me from getting any major injuries.
Again at OwnPace, longevity is always key.

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Day 1 of 31: Warm up flows
As you may know, I'm doing 31 days of exercise inspiration where I'll be posting a new (most likely never seen before) exercise daily.
I'm starting with this one because the warm is probably top on my list as one of the most important parts of training.
I call these "the access checker flows". I have about 5 variations of these based on what I'm training for the day. This one here can be used on a full body day since that's how I train mostly.
This is the first thing I do when I get in the gym. It allows me to assess how I'm feeling on that particular day and what I need to focus on more in the warm up. It allows me to see where I need more SMR, what I need to stretch more, activate more, mobilize more or what I don't need to train at all for that day or what I should modify.
For example at the end of this flow you see me do an over head reach, if I'm unable to get my hand completely overhead easily, I just may not do any overhead presses that day even if that's what I planned. You have to listen to the body to prevent unnecessary injuries.
At OwnPace Athletics, longevity is extremely important. I'll be making a more detailed video on this for YouTube. You can find me on there using OwnPace Athletics

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I know a lot of you have health and fitness goals as part of your New Years resolutions.
Fortunately, I don't have a 30 day magic fix for you to solve all your health & fitness problems. But what I'll do for now is this, while you have this motivation to get in better shape for the New Year. I'll share some of my go to exercises (most never seen before) with you.
So for the 31 days of January I'll post an exercise that you can add to your training or just something to keep you going.
So turn on your post notifications so you don't miss any.
Have a great New Year.

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OwnPace Athletics
Everything with Purpose
@olan.ownpace χ @fitbymarcos

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Spotted in OwnPace.. @sumoney23

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We create your training based on what you enjoy.
Trainer - @olan.ownpace

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Love what I do.. Trainer - @olan.ownpace

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Park workouts all summer 16

Trainer - @olan.ownpace

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Shoulder day highlight as promised. When I work out a body part I like hitting it from every angle. #everythingwithpurpose

Trainer- @fitbymarcos

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I got a lot of questions & emails after I posted this experiment last weekend (see original post for explanation). I've decided to make this program available for this weekend only. "Body Composition Program"
I will tailor it to your specific goals. •12 weeks worth of training
•Nutrition Guide
•24/7 access to me

ONLY $25

Email me at info@ownpaceathletics.com or drop your email below.
Thanks - @ownpace.athletics

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It is with great pleasure that I introduce you to the newest member of the @ownpace.athletics family.
@ezeinfinity is a part of our global expansion and will represent OwnPace Athletics in Nigeria 🇳🇬.
I look forward to all the great things he has planned in making the world a healthier place.
Welcome to the Family!!! EVERYTHING with PURPOSE

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Available now!!! To order email info@ownpace athletics.com

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1% better.. EVeryday

Trainer - @olan.ownpace

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Sunday abs

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Active rest day.. @olan.ownpace & @fitbymarcos

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It's still dark out.. But I have goals to accomplish @olan.ownpace

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OwnPace Athletics : Everything with purpose.

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Apparel coming soon 🙏🏾

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I love what I do - @olan.ownpace

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Welcome to the family

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Working on some pick & role options with @damsco10
Trainer - @olan.ownpace

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Second full body workout as promised! This workout has a combination of muscle building and fat burning workouts great for beginners or experts. Just need to adjust the weights accordingly. Enjoy!

Alternating incline dumbbell press- Hits the upper chest while forcing muscles to stabilize.
Wide grip lat pull down- Targets the lats primarily. Secondarily hits biceps, middle back and shoulders.
Dumbbell lunges with bicep curl- Two body parts at one time. Requires balance and coordination.
Dips- Great exercise that targets the Triceps. Use assisted dip machine if you can't dip your body weight.
Squat shoulders press with dumbbells- Challenging, but effective exercise that targets the shoulders and legs. Once again requires coordination and balance.
V rock and roll- looks simple, but extremely effective. Your abs will be burning after a few sets of these.
Trainer- @fitbymarcos

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It's important to strengthen your core because with a weak core, most of your workouts will suffer. You won't be as strong as you could potentially be and you will give up on form. Here are some of my favorite ab workouts to help strengthen the core.
Spider planks- Not only does it work your transverse abs, but also your shoulders, chest, internal and external obliques, and back.
Overhead barbell sit-up- Adding a barbell to the basic sit up while holding it up in the air forces you to tighten your abdominals, taking the sit up to another level.
Hanging leg raises- You can simply lift your legs to form a 90 degree angle, but I add straight leg raise as well to switch things up and hit the abdominals in different ways.

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I made this based on the 2 most popular client goals. 90% of the requests I get revolve around these two alterations in body composition
1. Losing body fat (losing weight)
2. Gaining lean muscle (cutting up, shredding)
The #1 one rule to losing weight is burning more calories than you consume.
This workout is based on greater metabolic demand which helps in increasing your caloric expenditure. You can email me to discuss further.

The exercises should be modified to your current fitness level, so you can perform a different variation that works for u.
You'll notice my versions are very core centric because that's the foundation to everything.
Push ups - any variation works, I'm doing this version because it gets more out of me

Inverted rows - if you can't do pull ups yet, this is for you, otherwise do pull ups

Lunges - they are hard enough, so any variation works

Plank to overhead reach

Windshield wipers - so these you can be done on the floor, I'll post that on my abs video

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2 new ab workouts today by @olan.ownpace & @fitbymarcos

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