The "8-Ball" Bodyweight Program

Welcome back, my fellow fitness achievers! Today I'm going to show you a program that is currently popular in my clientele right now, The "8-Ball" Bodyweight Program. I know the name sounds a bit cheesy, but I believe that you will find this program to be quite helpful. First, let me tell you a quick story in how this program came about.

Recently, I had a client inform me that he wanted to improve his bodyweight strength. So, in order to see where he stood with his desired goal, I put him in a Deck of Cards workout (which will be another workout I'll put up on here another day) to point out his strengths and weaknesses. Each type of card had a specific exercise (pushups, sit-ups, squats, and burpees). Keep in mind that a deck contains 53 playing cards (including the Joker). Unfortunately, he was only able to go up to 30 cards because the amount of burpees he had to do all at once, along with other exercises in larger amounts of reps, became too much for him. So we took a couple minutes to discuss what he wants to improve and pointed out that he can't do a Pull-up! So I took the rest of that session to work on his Pull-ups and that's when I decided to put him on The "8-Ball" Bodyweight Program.

This program is designed to not just improve how many reps of Pull-ups you can do, but also improve your overall Core muscles! Let me just point out that this program is not quite for everybody because everyone has a different type of goal, so keep that in mind. But, if you are looking to improve your Core/Bodyweight strength, if you want something new in your fitness regime, or even if you're a beginner, THIS is just the program for you. Just keep in mind that this will not be easy and you won't do all of these with a breeze, but if you keep practicing these exercises for the next few weeks, I'm willing to bet that you will see improvements and get results from this. My recommendation for you, though, is that if you can't do these exercises on your own, use assisted machines that can help you on proper technique and Range of Motion. Focus on each movement and take your time, ITS NOT A RACE!

Do your very best, never give up, and may success be yours! If there are any questions, comments, or concerns, don't hesitate to ask me and we can address this properly!

So without further ado, ladies and gentleman, I present to you The "8-Ball" Bodyweight Program...

Good Luck! Stay hungry and stay great, my friends!


The "8-Ball" Bodyweight Program

Day 1: Upper Body

Push-up Superset:
Regular Push-ups (2 sets of 10-15 reps); 10-15 second rest period
(Set 1: reps)
(Set 2: reps)

Tricep Extension Push-ups (2 sets of 3-8 reps); 60-75 second rest period
(Set 1: reps)
(Set 2: reps)

Dips (3 sets until failure)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)

Overhand Reverse Rows (3 sets of 10 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)

Regular Pull-ups or Assisted Pull-ups (1 warm up set for as many as possible; 3 sets of 8-10 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
(Set 4: reps)

"Pike" Superset:
Pike Push-ups (3 sets of 10 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)

Pike Planks (3 sets of 10 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)

Burpees (4 sets of 10 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
(Set 4: reps)


Day 2: Cardio

Take this day to work on your cardio. Cardiovascular activities will help not only gain energy for workouts, but can improve your overall health, especially for heart health! I know you don't want to do it, but trust me, it's worth it!

Talk about what you did: __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


Day 3: Lower Body

Air Squats (4 sets of 12-15 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
(Set 4: reps)

Squat Jumps (4 sets of 10 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)
(Set 4: reps)

Set Ups (3 sets of 10-12 reps per side)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)

Walking Lunges (2 sets of 10 reps per side)
(Set 1: reps)
(Set 2: reps)

Split Squats (2 sets of 8 reps per side)
(Set 1: reps)
(Set 2: reps)

Abdominal Scissors (3 sets of 10 reps per side)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)

Lying Leg Raises (3 sets of 8-10 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)

Spider-Man Planks (3 sets of 10 reps per side)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)


Day 4: Cardio
Take this day to work on your cardio. Cardiovascular activities will help not only gain energy for workouts, but can improve your overall health, especially for heart health! I know you don't want to do it, but trust me, it's worth it!

Talk about what you did: __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


Day 5: Abdominals

Hanging Leg Raises (3 sets of 10-12 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)

JackKnives (3 sets of 10-12 reps per side)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)

Abdominal Twists (3 pyramid sets of 5-7 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)

Spider-Man Planks (3 sets of 10-12 reps per side)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)

Pike Planks (3 sets of 10 reps)
(Set 1: reps)
(Set 2: reps)
(Set 3: reps)

Mountain Climbers (3 sets for 20-30 seconds)
(Set 1: seconds)
(Set 2: seconds)
(Set 3: seconds)

Planks (3 sets of 30-60 seconds)
(Set 1: seconds)
(Set 2: seconds)
(Set 3: seconds)


Days 6 + 7: Cardio/Rest Day
Take these days to really focus on your nutrition and give your body some much needed rest. Go for a walk, stretch, play ball with friends, or anything to relax your mind. If you do cardio, talk about what you did, how you felt, etc. See you next time!!!

Cardio? Yes or No? (Circle one) If so, what did you do?__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

3-Week "Starter" Beginner Program For Women

Hello again, ladies! If you are trying to get leaner and get more defined muscles, trying to lose weight, or just trying to get an idea of what to do in the gym besides running on the treadmill all the time, you have come to the right place!!! However, here's a few things that you should keep in mind: First off, if you have been saying that you don't want to look "manly" or "too bulky", the fact is that YOU CAN'T! Actually, women can get buffer, but this would require SO much work in order for that to happen. The thing is that the difference between men and women is that men have more testosterone (which causes them to gain more muscular mass) while women have more hormones (causing them to have leaner and more defined muscles).

Secondly, like in all exercise routines, nutrition contains a HUGE role in regards to what results you make. It is recommended that you should have about 4-6 meals a day in order to boost your metabolism and get you the proper nutrients that you need daily. No I'm not saying that you should stuff yourself for 4-6 meals a day because that wouldn't be beneficial towards your health. What I do recommend is that you consume small portion meals. That means breakfast, lunch, dinner, and snacks in between those meals. Drink water to stay hydrated throughout the day (try to avoid soda and alcohol or bring that consumption to a minimum). And always keep track of what you are eating throughout the day.

Finally, give it your absolute best every single time you go in there to workout! Besides, taking on this challenge of achieving your goals will be worth it, if you make it worth striving for.

Now here is something to get you started! If you have any questions, do not hesitate to ask! Good luck and kick ass:

3-Week "Starter" Beginner Program For Women

Day 1: Upper Body

Lat Pulldowns or Dual Lat Rotations (2 sets of 12-15 reps)

(Set 1:  reps)

(Set 2:  reps)

Cable Rows or Bent-Over Rows (2 sets of 12-15 reps)

(Set 1:  reps)

(Set 2:  reps)

Shoulder Press (2 sets of 10-12 reps)

(Set 1:  reps)

(Set 2:  reps)

External Rotations (2 sets of 15-20 reps per side)

(Set 1:  reps)

(Set 2:  reps)

Bicep Curls (2 sets of 10-15 reps)

(Set 1:  reps)

(Set 2:  reps)

Tricep Kickbacks (2 sets of 10-12 reps per side)

(Set 1:  reps)

(Set 2:  reps)

Dumbbell Flyes (2 sets of 10-15 reps)

(Set 1:  reps)

(Set 2:  reps)

Planks (3 sets for 30-60 seconds)

(Set 1:  seconds)

(Set 2:  seconds)

(Set 3:  seconds)

Day 2: Cardio or Rest

Let your body recover and focus on your nutrition! If you do cardio, write down what you did:_____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Day 3: Abdominals

Machine Crunches or Crunches (3 sets of 30 reps forward, 10 reps per side)

(Set 1:  reps)

(Set 2:  reps)

(Set 3:  reps)

Mountain Climbers (3 sets for 30 seconds)

(Set 1:  seconds)

(Set 2:  seconds)

(Set 3:  seconds)

Abdominal Twists (3 sets of 10 reps per side) [Note: Use more weight/resistance to get better results! Twist that torso!!!]

(Set 1:  reps)

(Set 2:  reps)

(Set 3:  reps)

Spider-Man Planks (3 sets of 10 reps per side) [Note: Make sure that you get BOTH legs to work both obliques! UNLEASH YOUR INNER SPIDERMAN!!!!]

(Set 1:  reps)

(Set 2:  reps)

(Set 3:  reps)

Planks (3 sets for 30-60 seconds) [Note: Keep your butt down and keep your back straight and strong. Your body needs to be parallel to the floor. Squeeze your glutes (the butt) in order to maintain stabilization.]

(Set 1:  seconds)

(Set 2:  seconds)

(Set 3:  seconds)

Day 4: Cardio or Rest

Let your body recover and focus on your nutrition! If you do cardio, write down what you did:_____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Day 5: Legs and Booty

Squats or Leg Press (3 sets of 10-12 reps) [Note: Make sure your knees DO NOT pass your toes!!! Don't lock your knees in any exercise. For Squats, you can choose either Barbell Squats or Air Squats]

(Set 1:  reps)

(Set 2:  reps)

(Set 3:  reps)

Step Ups (2 sets of 10 reps per side) [Note: Put emphasis in the arms to burn more calories; Think of it as a "sprinter" pose when using the arms]

(Set 1:  reps)

(Set 2:  reps)

Lying Hip Extension (2 sets of 10-12 reps; Hold for 5-10 seconds) [Note: Squeeze those glutes at the top of each rep]

(Set 1:  reps)

(Set 2:  reps)

Kneeling Hip Extension (2 sets of 10-12 reps per leg; Hold for 5-10 reps) [Note: Keep that core stable, don't arch your back. The movements should be on your legs]

(Set 1:  reps)

(Set 2:  reps)

Hip Superset:

Hip Adduction Machine or Lying Hip Adductor Raises [BOTH LEGS!!!] (3 sets of 12-15 reps); 10-15 second rest period [Note: Transition to the Hip Abduction Machine after set is complete!]

(Set 1:  reps)

(Set 2:  reps)

(Set 3:  reps)

Hip Abduction Machine or Lying Hip Abductor Raises [BOTH LEGS!!!] (3 sets of 12-15 reps); 1 minute rest period [Note: Rest and then go back to Hip Adduction Machine]

(Set 1:  reps)

(Set 2:  reps)

Pike Planks (3 sets of 10 reps)

(Set 1:  reps)

(Set 2:  reps)

(Set 3:  reps)

Day 6: Cardio or Rest

Let your body recover and focus on your nutrition! If you do cardio, write down what you did on that day:_____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Day 7: Cardio or Rest

Let your body recover and focus on your nutrition! If you do cardio, write down what you did on that day:_____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Devin Randall Client Report

Hello again, my friends! Today, I would like to introduce to you my fellow client, Devin Randall, 23 years old from Owings Mills, MD. His fitness goals are to get more toner muscles, get stronger, leaner, and just overall have fun. Outside the gym he is a kickboxer, has a 3 year old son and a very supportive girlfriend, does some charity work with his family, such as helping them move, loves listening to rock music, wears his "Beast Mode" shirt all the time, and is currently trying to become a postman. A couple characteristics that Mr. Randall has to offer in the gym is that he is very determined and tends to get "in his zone". He is a rather quiet guy at first, but once he gets adjusted into the workout, it's almost like he unleashes his inner beast!

What do I mean by "Inner Beast"?

Well, sometimes whenever a person goes through a workout, a sports-related competition, or even when we get this flicker of motivation, we tend to get this hyped up energy in our bodily system called adrenaline. I'll talk a little more about adrenaline another day, but basically what I get from Devin is that turns into a different person, showing fiery passion, wanting to do more, and NEVER GIVING UP!

So where do I come in? I always come up with something interesting with each session that I have with him, whether it involves muscle endurance, strength training, abdominal circuits, personal speed workouts or even going into the boxing room to unleash his inner Rocky Balboa while I'm unleashing my inner Mickey. As we progress through the workout, I check on him to see if he's "in his zone" yet. Once he does, I get pumped up and try to drive him even more.

I always look forward to working with Devin because we basically feed off each other. I push him to his potential as a my client while he pushes me towards my potential as a trainer! I really look forward to seeing how we both grow in our client-trainer relationship. In the meantime, you guys will be getting updates on his journey to achieving greatness! Lets show Devin your support! LETS KEEP GRINDING DEVIN!!!

Welcome to Your New Beginning!!!

Hello my friends!!!!

For those of you that don't know who I am, my name is Robert Joseph Przybylski, III (just call me R.J.). I am 21 years old, college student, an NCCPT certified Personal Trainer, a future Motivational Speaker, and a passionate, determined individual that is looking to not only make the best out of life, but to also make those that have been supportive of my life journey, prove haters wrong, and, most importantly, inspire many of you everyday.




First and foremost, I would like to take this moment and proudly say WELCOME TO YOUR NEW CHAPTER OF LIFE!!! What do I mean by that you might ask? Well, you tell me! Is it to find a new job, get in shape, get married, start a family, graduate from college, run a marathon, lose weight, reduce stress, increase self-esteem?

We could all go on and on about what we actually want to achieve in life, but here's where people tend to fall short, THEY DON'T DO ANYTHING ABOUT IT! And why is that???? It's simple, we make excuses as to why we "can't" do it because of many different circumstances! Believe me when I say this, I've heard quite a lot of excuses. "I'm too tired", "I'm too busy with work", "I don't have enough time throughout the day", "I tried (blank) once, and it just didn't work for me", the list goes on and on. And what good is that really gonna do? It certainly won't get you anywhere near this so-called "goal" you have in mind.

What if I told you that I'm here to help you change all that! In the words of Hans and Franz, I would like to take this time and "PUMP (clap) YOU UP!!!)"


It's time to you start doing something with your life that leaves you without any "What ifs" and instead leaves you with the "I DID IT" moments! I challenge you to let me be your guide on this amazing journey to successfully achieving your goals! Nothing in life is ever easy or should ever be just given to you. You want something? You gotta earn it! It's not earned by starting tomorrow or next week or even next year, IT STARTS RIGHT NOW!!!! If you accept this challenge, I guarentee you that you will not regret it! It just all starts with YOU!!! You only have one life to live, folks, so MAKE IT COUNT!!!

Stay great and stay hungry, my friends