The WOW – Workout of the Week: The Hero Builder!

The WOW – Workout of the Week: The Hero Builder!

Hey there readers! The WOW this week for 10/8/18 is what I am calling The Hero Builder Workout.  

For anyone who saw my “Pre-WOW” post this morning, I am glad to report I got some “electro-breath” back into my laptop, buying me another small new lease until this PC dies officially… for now, it’s kind of working! ūüôā Working enough to still create a blog post at least!

For the workout this week we are not doing any workout videos. Instead we are listening to motivational media and using an interval timer to rock out some intense tabata intervals! LET’S GET IT PEOPLE!¬†¬†

You can download any interval timer for your cell phone from the app store. I have an android and use an app called “interval timer”.¬†


The Workout

For this workout we will be doing 32 rounds of 20 seconds on and 10 seconds off, tabata. Then multipling that BY TWO! That’s right two 32 round tabata super-sets. Don’t worry, this workout goes quick. Plus it will boost your metabolism for hours!

For anyone who is unfamiliar with Tabata; tabata is a interval training format, it is 20 seconds of high intensity work, followed by 10 seconds of rest or low intensity work, repeated 8 times for one “tabata set”. The key is to work really hard for 20 seconds and then recover for the 10 seconds. Here is a great article,from that talks all about Tabata training for anyone who wants to dig deeper on this method. This is really my go-to workout protocol. It’s easy, easy to repeat, lots of fun, and it is SUPER-EFFECTIVE for fat-loss. HIIT training is incredible for boosting metabolism, mood, and attitude!¬†


Super-Set 1 - 32 rounds of "freestyle" Shadow-Boxing w/Interval Timer

The first set is a free style, shadow-boxing workout. I am doing 20 seconds of punch combos followed by 10 seconds of recovery moving – slip backtrack, pivoting, head dodge movements, and boxer guard movements. I toss in a few rounds of kicking, high knees, and squat jumps. I am using my Ringside Brand weighted boxing gloves to add a little more resistance to the punching work. I am listening to Fearless Motivation videos while doing the punching sets of this workout.

I set my interval timer for 32 sets, 20 seconds of work with 10 seconds of rest. I also play a motivational video from Fearless Motivation Рlike this one Рwhile doing the workout. 

I have said this before and I will continue to say it because it is true! — Change the things you tell yourself about the way you workout and you will change the way you workout! Change the things you believe about yourself and you can change anything you want about yourself. That is why I listen to media like this when I work out. It changes the things I tell myself and creates new beliefs. — THIS IS HOW I LOST OVER 90LBS!¬†

This is how I started to become the hero in my own story. 

Super Set 2 - 32 rounds of over/under FTP Tabata sprints w/Interval Timer

The second set is a spin session. I just hit “repeat” on my interval timer, jump on the bike, do about 2 minutes of a warmup, and start the intervals again. I like to crank up some ASOT for this part – Armin is the best! Episode 884 this week was killer! ASOT Awesome workout music! You could also find a Tabata track from one of my other go to media spots – Workout Music Source! Please check out both of these awesome media providers!¬†

I am spinning 20 seconds on at just over my FTP, then 10 seconds of rest, at just under my FTP. If you are unfamiliar with “FTP” it is¬† a cycling term that means “functional threshold of power”. It is basically the amount of work you feel like you could maintain for an hour. For this workout we are riding a 20 second over FTP, 10 second under FTP. It’s a little fluid how you want to do that. Easiest way is add a little resistance during the 20 and take a little off during the 10.¬†

If you want to know more about FTP, or spinning in general, my go to source is GCN. They have a great video here talks about FTP. Please check out all the awesome free content from GCN. 

The Inspiration for "the Hero Builder Workout"

Saturday morning I started my day with a cup of my “Orange-Tongued Butter Coffee“, a morning workout, much like the one I wrote about above, my note pad, and a motivational video from Fearless Motivation. I did a quick brainstorm session, and planned out some intial parts for this week’s post.¬†I thought about how I had to overcome my own “imposter syndrome” challenges earlier in my busy work week when I got called into an important meeting and put on the spot to give some tough answers. I thought about how I have had really reprogram the negative self talk in my head. I have been a “business pro” for about four years now. I used to be just a guy working in a warehouse. Imposter syndrome has been a very real thing to over come. It is a thing I work on all the time.¬†

*By the way I played it cool (on the outside) in the meeting (I think) but underneath it all I was sweating and nervous. I was sweating so bad that my cell phone, which was in my pocket during the meeting, gave me message that it had moisture in the charging port when I went to plug it in after! HAHA!


Check out the Video Рthis one is FULL of awesomeness! Follow these principles and you will start to become the hero of your story! 

20 principles from Fearless Motivation!

Principle # 10: There is no such thing as failure unless you fail to learn the lesson:

“Failure is never the end of the story. It’s just the plot twist. Keep writing your story and find the way to become the hero of it.”

Ok, but How Do I Start to Become The Hero??

I am not sure how to tell you to become the hero of your story. I think each person has to figure this out on their own through evalution and self discovery. 

Here are some of the things that worked for me to start being the hero in my story: 

1. Kill Those A.N.T.s

2. Be accountable 

3. Set Goals

4. Take action to acheive goals 

5. Picture yourself doing the things that you think would make you a hero in your own life 

6. Do those things!

7. Strive for continuous self-improvement

8. Don’t Stop Learning

10. Learn from mistakes and modify behavior accordingly 

We are the authors of our own lives. We pen our experiences. Every person has written the story of their life. Every person has the power to change that story how they want. There are some things we cannot control, but we can move things in our life to align the way we want. That is accomplished through calculated actions that are tied to specific goals. 

I say set a BHAG РBig Hairy Audacious Goal, but then achieve that goal with LPSAG РLittle Puny Specifically Aligned Goals. 

*Here is an example: My personal BHAG was losing 90 lbs. I was 245lbs then. Today I am under 155lbs. It took me three years to do that. I did it by setting daily LPSAGs. I did it by becoming the hero in my story. I did it by working to improve a little bit everyday. I AM NOT SPECIAL! ANYONE CAN DO THIS!!! You just have to get started! 

There you have it my friends, The WOW – Workout of the Week for the week of October 8th, 2018 – The Hero Builder! I hope this workout is epic as the name hypes it up to be. I am still buzzin from doing it at 5AM this morning for myself! Anyways, thank you SOO MUCH for reading. Please be sure to check out all the awesome free-for-all content contributors! Be happy and healthy my friends. BE THE HERO OF YOUR STORY


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