As Angelo Grinceri well knows, where the mind goes, the body follows. So the Performix House?trainer and Intrinsic Strength Training author conjured up a 30-day plan that engages both aspects to help you look and feel great.
¡°If you¡¯re not mentally healthy and committed to tak-ing care of yourself,¡± he says, ¡°you¡¯re not going to move for-ward in any fitness capacity.¡±
Toward that end, Grinceri embraces yoga-style warmups. ¡°The start involves stretching to an end range of motion, with breathing,¡± he ex-plains. ¡°If you just relax with a big inhale, big exhale through the belly, you can reach far-ther.¡± From there, his workouts challenge you in multiple ways. The still phase recruits body control with calisthenic poses, the dynamic phase involves agility work, and the explosive phase demands efficiency and raw power.
¡°They¡¯re all different,¡± he says, ¡°but they¡¯re all based around focus and awareness.¡±
Try these routines once a week each (twice if you¡¯re feeling beastly), alongside the daily meditative exercises (see The Warmup), to get focused and fit from the inside out.
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Grinceri¡¯s Peaceful Warrior Workouts
These engaging routines simultaneously balance your brain and boost your body.
THE WARMUP:
Perform the following series of stretches before each workout. This series can also be performed daily or as needed as meditative exercises.
- Scorpion Chest Stretch: 20 seconds per side
- Bretzle: 20 seconds per side
- Kneeling Hip Flexor Twist: 20 seconds per side
- Wheel Pose: 20 seconds total
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WORKOUT 1
STILL
- Archer Hold (on rings): 3 sets, 10 reps (left arm to right arm transfers)
- Rear Lever Hold (on rings): 3 sets, 30 seconds total while getting body to horizontal with 5-second horizontal hold
DYNAMIC
- Forward Step Dumbbell Overhead Press*: 3 sets, 8 steps per leg
- Body Row (on rings): 3 sets, 8-12 reps
EXPLOSIVE
- Kettlebell Snatch**: 3 sets, 8 reps per arm
- Superman Pushup: 3 sets, 8-15 reps
*PICTURED ABOVE:?In a split stance with dumbbells at your sides, hinge at hips and lower weights to shin level. Step forward, clean the weights to your shoulders, and press them overhead. That¡¯s 1 rep.
**PICTURED BELOW: Hold a kettlebell in one hand, with weight between legs. Drive your hips back slightly and then drive them forward, simultaneously pulling the weight up your body until the KB is overhead.
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WORKOUT 2
STILL
- L-sit Dip Hold (on rings): 3 sets, 10-20 seconds
- Human Flag: 3 sets, 30 seconds
DYNAMIC
- Sprint Plyo Reach: 3 sets, 12 reps per leg
- Rear Step Deadlift: 3 sets, 8 steps per leg
EXPLOSIVE
- Muscle-up: 3 sets, 5-8 reps
- Kettlebell Split Jerk Press: 3 sets, 8 reps per arm
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Grinceri¡¯s Mind-Boosting Tips
Increase focus and alertness: To truly lock in, Grinceri recommends?Performix SST. ¡°Say you jump into a cold ocean,¡± he says. ¡°You¡¯re like, ¡®Whoa,¡¯ but that breaks the mental rut you¡¯re in and wakes your mind up. This product does the exact same thing.¡± Angelo takes SST before his workouts. ¡°It helps wake up my body and my mind, which allows me to bring awareness back to myself, my body and my movements.¡±
Picture your success: ¡°When you wake up, keep your eyes closed and visualize doing all you have to do that day. After a few minutes, you¡¯ll feel calm and confident,¡± Grinceri says.
Drink and be merry: ¡°Hydrating first thing in the morning spikes your metabolism, improves flexibility, and gives you energy. Think of one thing to be grateful for while chugging three glasses of water.¡±
Consciously breathe: ¡°Breathe four to five seconds on the inhale, hold for four to five seconds, exhale for four to five seconds, then stay with no oxygen for four to five seconds. Try 10 cycles whenever you need to re-center.¡±
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