Day 01
Workout Info
WHO IS THIS FOR?
WHO IS THIS FOR?
WHO IS THIS FOR?
#1 Someone who just needs to get going again
#2 Someone who just hasn’t been consistent and needs a basic plan they can do anywhere
#3 Someone who is intimidated by the gym or my crazy ass, but wants to get to rolling with our way of life
#4 Beginner, Intermediate or Advanced... we're gonna push you. If this is your first and only workout of the day, or your secondary workout like me
#5 Someone who needs a streak for confidence, whether they know it or not
#6 Someone who needs to sharpen their mind. I'll provide recommended listening material for motivation (audiobook or podcast) for 21 days
#7 Someone who wants to create a new, healthy habit. It takes 21 days to create a habit. This is Step 1 to operating on a whole new level
ALL SKILL LEVELS WELCOME
4 Levels Level 1-2-3-4
EQUIPMENT NEEDED
Your bodyweight 3, 5, 8 or 10 lb dumbbells
Day 02
Workout Info
THE PROGRAM
THE PROGRAM
THE PROGRAM
#1 Lunge & Learn - to scale #2 Push-up & Rotator Cuffs - to scale
WHY LUNGES
It all began 10 years ago when Cory started to do Lunges over traditional cardio. It's changed absolutely everything. After choosing against running and other traditional cardio, his metabolism, strength numbers, and confidence started going through the roof. The first 2 weeks are tough, but if we scale appropriately, the body will adapt and you'll be well on your way to Yoked City!!LUNGE & LEARN
Lunge & Learn was born 10 years ago. Motivational podcasts and audiobooks while doing Walking Lunges as my conditioning.
The results were staggering.
Lunge & Learn took both my body and mind to another level... and it can do the same for you. You will become unstoppable.
PUSH-UP PROGRAM
Cory has always loved high volume and jailhouse workouts. He read anything and everything he could on the subject.
Three years ago Cory suffered a completely ruptured rotator cuff. He decided to not have surgery and rehab the injury himself. If you need a shoulder rehab program, check out his Shoulder Rehab program in the Wellness & Weight Loss section! Now
This Push-up and Rotator Cuff Program has helped bring back the size & strength since the injury. Time to create that jacked physique you want.
ROTATOR CUFF RAISES
This variation of the Rotator Cuff Raise has allowed Cory to bench 300+ pounds again - without surgery By sitting yourself with your back to a bench, you can effectively trap the elbows & upper back to focus on the stability componentYou can scale these by using only bodyweight, all the way to 10-12 lb. dumbbells
The Push-ups and Rotator Cuff Raises together make for a fully-body basic program that anyone can do anywhere... in a short amount of time.THIS PROGRAM - THE BENEFITS
Lunges will help with...- Lower body strength
- Lower body endurance
- Connective tissue strength
- Lactic acid threshold
- Upper body stability
- Upper body posture
- Core stability
- Overall upper body strength
- Upper body strength endurance
- Confidence
- Mastering your craft
- Sharpening your mind
Day 03
Workout Info
DIET & SUPPLEMENTS
DIET & SUPPLEMENTS
SUPPLEMENTS
Perform & Recover at the highest level using Max Effort Muscle. Here are 2 Stack options to take your performance & recovery to the next level.
MAX EFFORT MUSCLE - 2 OPTIONS
**Use code 21YOKED at checkout for 10% off**
STACK #1 1 Pre Workout 1 Amino Recovery Little Book of Consistency
SHOP HERE
STACK #2 1 Fat Burner 1 Amino Recovery Little Book of Consistency
SHOP HERE
**Use code 21YOKED at checkout for 10% off**
HOW TO TAKE PRE WORKOUT
WHEN 20 minutes before workout Mix 1 scoop in 10-12 oz of water
HOW MUCH Caffeine-sensitive people start w/ half a scoop Go full scoop w/ caution - never multiple scoops
HOW TO CYCLE 5 days on, 1 day off OR 1-3 bottles on, 1 week off
HOW TO TAKE AMINO RECOVERY
WHEN Mix 1 scoop with 8-12 ounces of water before, during, or after training
HOW MUCH Start with 1 scoop post workout Serious athletes: add additional scoop throughout the day Go Jug Life: 2 scoops in a jug throughout the day
HOW TO CYCLE Cycling on & off is not necessary
HOW TO TAKE FAT BURNER
WHEN Drink with plenty of water Take upon waking and again in early afternoon
HOW MUCH Start with 2 capsules in morning and 2 capsules in the afternoon Max serving size is 4 capsules in the morning and 4 capsules in the early afternoon
HOW TO CYCLE Optimal usage is 21 days on, 7 days off For extreme athletes use 42 days on, 7 days off
DIET
Anabolic Fasting 101
Learn AF principles - classroom-style - from CoryG himself.
AF Mass
Check out what I'm currently testing out for ultimate jackedness!
Day 04
Workout Info
LUNGE & LEARN RECOMMENDED MATERIAL
LUNGE & LEARN RECOMMENDED MATERIAL
#1 How Build Confidence and Win at Life By Cory Gregory
#2 Can't Hurt Me By David Goggins
#3 The Monk Who Sold His Ferrari By Robin Sharma
#4 The Compound Effect by Darren Hardy
Day 05
Workout Info
LEVEL 1
LEVEL 1
LEVEL 1: BEGINNER
LUNGE & LEARN
5-8 minutes Walk the rest of the 30 minutes
ROTATOR CUFFS
10-20 reps (bodyweight only, no weight) 10 sets
PUSH-UPS ON KNEES
1-10 reps 10 sets
Complete daily for 21 days before scaling to Level 2
Day 06
Workout Info
LEVEL 2
LEVEL 2
LEVEL 2
LUNGE & LEARN
12-15 minutes Walk the rest of the 30 minutes
ROTATOR CUFFS
10-20 reps (3-5 lbs) 10 sets
PUSH-UPS
5-10 reps 10 sets
Complete daily for 21 days before scaling to Level 3
Day 07
Workout Info
LEVEL 3
LEVEL 3
LEVEL 3
LUNGE & LEARN
20-30 minutes Walk the rest of the 30 minutes
ROTATOR CUFFS
10-20 reps (5-8 lbs) 10 sets
PUSH-UPS
5-25 reps 10 sets
Complete daily for 21 days before scaling to Level 4
Day 08
Workout Info
LEVEL 4
LEVEL 4
LEVEL 4
LUNGE & LEARN
20-30 minutes weighted
ROTATOR CUFFS
10-20 reps (8-10 lbs) 10 sets
PUSH-UPS
25-50 reps 10 sets
Level 4 plan is completion daily for all 21 days with hopes of scaling to gangster levels
Day 09
Workout Info
TAG ME EVERY DAY!
TAG ME EVERY DAY!
Let's do this together!
Take a picture hitting a double Bicep each day Tag @corygfitness @maxeffortmuscle