1Daf Workout Challenge: Day 1 Psych Up Edition

Pro Tip: Exercise is meant to be fun. To remind yourself of that fact make sure you wear something colourful like neon spandex, a tutu, a wrestling suit, or that pink shirt Harry wore that one time at that school gym (Why was he there? We’ll never know…) 


16 songs, 55 mins of non-stop Psych Up material! Put this on shuffle and don’t stop moving until you reach the end of the playlist. 

Recommended Location: 

Either in a large space outside (like a park, running track, sports field, or your backyard) or your local gym. You don’t need any equipment for this workout. 


Part 1: Warm Up aka PSYCH THE FUCK UP FUCK YEAH ALRIGHT WHO’S WITH ME?!!?  (10 mins) 

  • Walk at a steady pace for the duration Ready To Run. If you’re at the gym do this on a treadmill. 
  • Increase your speed to a powerwalk for the duration of Stockholm Sydnrome. You should be puffing a bit by the end of this bit. Or at the very least blushing because this song is about a nympho 
  • Do 10 side lunges, 10 forward lunges, and 10 backward lunges alternating legs for the duration of I Should Have Kissed You. Don’t rush here. Go slowly and make sure your knee touches the ground on your forward and backwards lunges. Aim to increase your depth as you go along. 


Sprint Track: Does He Know  

Does He Know has exactly 30 seconds of verse followed by 30 seconds of chorus. Lucky for us, this makes it the perfect sprint track. You will sprint for a total of 1:30 per track but only 30 seconds at a time. It’s not that much. You can do it. 

Outside: Find a long stretch of road/grass/track and prepare to sprint for 30 seconds. 
Gym: Make sure your settings are right on the treadmill before you begin. For this activity you will be genuinely sprinting. Not jogging. Not running. SPRINTING. If you are confused about settings please ask a staff member at the gym for assistance.   

  1. Press Play 
  2. Do absolutely nothing during the verses. Just stand there looking fly as fuck. If you’re on the treadmill put your feet on the side and wink at the good looking guy doing bicep curls over by the mirror. 
  3. When the chorus hits: SPRINT FOR YOUR FUCKING LIFE. Imagine you are being chased by a lion. Imagine Niall is being chased by a lion and you are going to catch that fucking oversized lounge rat before it touches a single precious hair on his precious perfect head.

Follow with: 

  • 20 crunches
  • 10 jumping squats (like Harry, you must channel the soul of a frog, squatting as low as possible and then jumping for the clouds) 

1 minute rest. 

Repeat three times

2nd Set Sprint Track: C’mon C’mon 

3rd Set Sprint Track: Alive 

At this point I know what you’re all thinking: 

And to that I say: 

PART 3: Strength Motherfucker 

  • 10 jumping lunges in One Direction (heh), turn around and do 10 back 
  • 20 Mountain Climbers 
  • 10 push ups (on your knees if you find resting on your feet too difficult)

Repeat set 3 times 

Part 4: Liam Approved Abtastic Suffering Awesomeness 

  • 30 second plank 
  • 15 leg lowers 
  • 30 second bicycle 
  • 30 second Banana Impression (and reverse) 

  • 1 Minute rest 

Repeat 3 times. 


Congratulations! You have completed your first 1Daf workout! 

Don’t forget to stretch and drink plenty of water for the rest of the day. 

Take a picture of yourself and your friends being fit af and send it through! Extra points if you include a screenshot of your playlist and/or a shot of yourself exhausted and sweaty passed out on the ground. Also, victorious jumping photos are encouraged. 

I’m proud of you! 



I think ace has had enough for the day 😂😂 For most people this may be common knowledge…but did you know fast walking is fantastic because it is a low impact cardio exercise that almost everyone can do… and you will be totally surprised at the difference in your body if you add in regular, fast waking to your training program☺️☺️ It’s an extremely efficient way to burn fat.

Yes, sometimes it can be boring, but if you get a bunch of girls together (or a dog that walks you) it can be awesome fun!! Alternatively, sprint training …. well that’s not quite as fun 😑 but sometimes you just need gotta do it 😝😝😝 ☀️Summers coming in AUS ☀️ let’s all get healthy and confident together.
Visit www.kaylaitsines.com.au/guides ✅✅ OR if you’re onto your second round head to

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Train with Rock Lee!

  1. Rock Lee’s Conditioning
  2. Rock Lee Workout Add-On: Weighted Clothing
  3. Rock Lee Workout Add-On: The Green Beast of Konoha
  4. Rock Lee’s “Springtime of Youth” Workout
  5. Rock Lee’s “Curry of Life” Workout

After sprinting two miles naked, and then running all the way back to my apartment, only to get a call from my father telling me that my mother has decided to disown me and my grandmother has seen my dick, and then telling me he hopes I rot in a holding cell– didn’t happen, credit to sprinting two miles, I think last night was a success.

This workout was pretty tough but fun. I had only had one day of rest from weights since my pull workout so my hamstrings and back were still feeling pretty sore. My hands were feeling inflexible and tender so I decided to go with back squats instead of front ones. Lunges got pretty funky towards the end of the sets. Didn’t improve with bench press and had to drop the weight or risk being flattened. Didn’t improve with military press so lowered the weight for the remaining sets unlike the last push workout I did. This meant I could actually get 5 reps out. Managed to hit myself in the chin with one of them - lol.

After all this leg destruction I got on my bike in a huge gear (50/14) and managed to hold 30mph for just over 3 minutes down a long stretch of flat road which gave me 4 Strava KOMs. My legs really started to suffer in the last minute or so but I kept on pushing. I also signed up for a track race which is this Saturday so I won’t be working out again until after that. There’s a sprint competition which should be fun. I’m excited to see where I’m at in terms of racing bikes right now. I feel fast, but it doesn’t mean I am compared to other people. Hoping the race doesn’t get called off due to rain like the last one!

5 reps x 3 sets of:

Back squats: 90kg
Lunges: 75kg
Bench press: 1 set of 65kg, 2 sets of 62.5kg
Military press: 1 set of 40kg, 2 sets of 37.5kg

Follow my cycling, running & training progress on Strava ~ strava.com/athletes/josephxkendrick

Rock Lee says, “If you fail to read and share this, you must do 1,000 push-ups.”

Rock Lee: The Self-Imposed Rule

Rock Lee pushes himself to new levels of intensity with the concept of the “self-imposed rule.”  The idea is this: if you are unable to complete a certain exercise or challenge as intended, you then force yourself to complete another exercise, not as punishment, but as a way to make sure you don’t fail again.  The Green Beast of Konoha, of course, takes this rule to extremes, but I think that it can used as an extremely useful training tool, if used properly. So, let’s delve into it.

Rock Lee: The Self-Imposed Rule

When training, if you are attempting a new PR, such as lifting a certain amount of weight or doing a certain number of reps, or running a particular distance in a particular time, decide before you begin the workout to commit to the bounds of the “self-imposed rule.”  I’m going to give several examples of the the rule, but please realize that this is a very open concept.

  1. If you fail on an attempt at a PR on a weight lifting exercise, complete as many reps as possible of a bodyweight version of that exercise. For a Squat/Deadlift type movement, you would complete a set of Squats for maximum reps. For Bench Press, you would do Push-ups or Dips. For Overhead Press, you would do Handstand Push-ups or Decline Push-ups. If you fail on a pull exercise, you could do a set of Pull-ups or Body Rows.
  2. If you fail to complete a run as intended, you could do a number of exercises in response to failing. You could do a set of jump rope that equals half the time you were going to run. You could do a set number of jumps, like a high jump or a box jump.  You could do a small metcon (for instance: 30 push-ups, 30 sit-ups, 30 squats, AMRAP for 10 minutes)
  3. You don’t always have to do the same muscle group. If you failed to do 100 push-ups, you may force yourself to do 100 squats in response to failure.  Even though squats won’t help you in your push-ups per se, you’ll still be pushing yourself to do more work as a whole.
  4. If you lose a match in wrestling, judo, MMA, boxing, or another combat sport, go ahead and take a few days to rest, but when you come back, you could push yourself in your first few workouts based on how you lost.  If your cardio wasn’t up to where it needed to be, log a few more rounds of shadowboxing or sparring in the following week or make sure you don’t skip the High Intensity Interval Training.  If your muscles failed, do a 1,000 rep workout of pure bodyweight exercises broken up between four or five different movements. If you just weren’t strong enough, make sure that you aren’t skipping your strength sessions. If you just got out-fought, then make sure you drill the specific movements that would have let you win over and over and over again.
  5. If you fail to do your workout as you intended, you could do a sprint workout afterward. You could also walk a distance on your hands or swim for a time or distance. Some days it can be “easy” and some days it can be “hard.”

Some possible choices for “rule” exercises:

  1. Max Set of Push-ups
  2. Max Set of Sit-ups
  3. Max Set of Squats
  4. Max Set of Pull-ups
  5. Max Set of Handstand Push-ups
  6. 10 x 100 Meter Sprints
  7. 200 High Jumps
  8. Run 5 Miles
  9. 500 Double Under Jump Rope
  10. 2,000 Single Under Jump Rope
  11. 1,000 Punches or Kicks to Heavy Bag (at least wrap your hands)
  12. Perform a Cardio exercise for 30 Minutes
  13. Walk 100 Meters on Hands
  14. Skip 1 Mile
  15. Walking Lunges 1 Mile
  16. 1,000 Reps Bodyweight Exercises
  17. Perform 50 Total Reps of a Weight Lifting Exercise with 60% of your 1RM
  18. Pick 3 Exercises @ 30 Reps Each for 10 Minutes
  19. Carry a ¼ Bodyweight Object for ¼ Mile
  20. Max Set of Every One-Limb Exercise
  21. Push/Pull a Sled or Tire weighing 200# or more for 1 Mile
  22. Complete your entire workout over again with half the weight.
  23. Play a Competitive Game for 1 Hour: Basketball, Football, Volleyball, etc.
  24. Practice Martial Arts for 1 Hour
  25. Drill 1 Technique or Skill for 1 Hour

These are just some of the things that you can do. In anything, you’ll want to be safe and you’ll want to know when to stop. The purpose here is to apply additional stimulus to help you overcome plateaus, not to kill yourself with exercise.

That’s all for today! Until next time, good luck and train hard!


The Frieza Workout (Inspired by Frieza’s Forms)

Until “Dragon Ball Z: Fukkatsu no F” comes out, we’ve never seen Frieza train. Not one time. He sits in his chair, being ridiculously powerful, barking out orders. He never had a reason to push himself to a higher level, because there was no one to challenge him and, by the time there was, it was too late to make himself any stronger, because he was dead.

This workout is not Frieza’s training during “Fukkatsu no F,” but is merely a workout inspired by his Forms.  When the movie comes out, I’m looking forward to making a workout for his on-screen training, too. Until then, though, this will have to hold us over.

This workout is meant to be completed in stages. Stop whenever you feel like you need to.

Recommended Workout Music

The Frieza Workout

-First Form

  1. 20 Alternating One-Arm Kettlebell Snatch (1.5 Pood)
  2. 50 Double Unders

AMRAP in 9 Minutes. Rest 2 Minutes, then

-Second Form

  1. 10 Strict Overhead Press (95#)
  2. 10 Push-Presses (95#)
  3. 10 Thrusters (95#)

AMRAP in 8 Minutes. Rest 2 Minutes, then

-Third Form

  1. Bodyweight Bench Press- 10 Reps
  2. 1.5x Bodyweight Back Squat- 10 Reps
  3. 2x Bodyweight Deadlift- 10 Reps

AMRAP in 7 Minutes. Rest 2 Minutes, then

-Fourth Form

  1. 100 Meter Sprint
  2. 10 Burpees

AMRAP in 6 Minutes. Rest 2 Minutes, then

-50% Power

  1. 20 Ball Slams (20#)
  2. 20 Wall Balls (20#)

AMRAP in 5 Minutes. Rest 2 Minutes, then

-100% Power

  1. 20 Meter Sled Push (250#)
  2. 10 Alternating Split Squats

AMRAP in 4 Minutes


  • First Form is mimicking Frieza holding the death ball above his head and the times we see him floating in the air looking out at Namek from his ship.
  • Second Form is based on the muscular body Frieza possesses; particularly his shoulders and arms.
  • Third Form is based on the sheer mass of Frieza’s body. He has a wide stance for balance and the massive armor-like structures across his shoulders and back.
  • Fourth Form is showcasing Frieza’s speed and athletic ability, as he dodges all of his opponents’ attacks, leading up to his fight with Goku.
  • 50% Power is based on the complete domination that Frieza demonstrated against non-Super Saiyan Goku, followed by being dominated by Super Saiyan Goku and then trying to blow up the planet.  You’ll feel beat down and “5 Minutes” will feel just as long as it did when we waited for Namek to blow up.
  • 100% Power is based on the last parts of Goku and Frieza’s fight on Namek. The first exercise emulates where Frieza was pushing Goku through the ground at high speed and the second is a nod to Frieza jumping up and splitting himself in half with his own attack, which I though was funny. :D
  • Total time for this workout, including rest periods, is 49 Minutes. Do your best, but please stop if you feel like you must. This workout is going to take you to hell and back if you aren’t prepared for it.
  • Alternatively, you could also do any of these workouts separately from the whole.
  • Each exercise that is listed for single limbs, like the KB snatch or the split squats is that many reps on each side, not that many reps total.
  • If you don’t have a sled, you can push a wheelbarrow or pull a tire with some weights on it, or even pull against a friend who is holding onto the other side of the rope.
  • Please be careful on the Third Form. That one can get pretty nasty. If you have to scale the weights down, then so be it, but don’t feel bad if your body says no or you run out of time in the middle of the second or third exercise. 1.5-2x bodyweight is rough for a lot of people.

Let me know if you have any questions! Until next time, good luck and train hard!


This is my first attempt at making a video on sprint training and editing it myself. It was a bit of fun, hope you like it.

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15 Mind-Blowing Facts That You Should Read (Part 137)

1. famous personal trainer/body builder Greg Plitt died earlier this year while filming a commercial for ‘No Fear’ energy drinks. He reportedly assumed a runner’s stance on the tracks as the train approached, and attempted to out-sprint the speeding train to show the effectiveness of the drink.

2. The Eiffel Tower requires 60 to 70 tonnes of paint to cover the entire structure. The tower is also painted a lighter shade at the bottom and a darker shade near the top to counteract the effect of atmospheric perspective.

3. During filming of Batman Begins, someone crashed into the Batmobile in a state of panic thinking it was an invading alien spacecraft.

4. when he was wounded, Thomas Baker ordered his squad to leave him propped against a tree, with a pistol and eight bullets. Later, American forces found the….

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