Posts Tagged ‘lose weight’

general warm up (10 minutes)

rotation push ups x 20

windshield wipers x 20

weight plate orbits x 30 reps

Adex club 1 hand halos x 15/15 reps

specific warm up (5 minutes)

keg complex set up and light practice

strength (4 rounds)

one round = keg clean & press x 4 reps  + keg bear hug squats x 4 reps

conditioning/accessory work (2 rounds)

keg power press x 8 reps

kettlebell helicopters x 20 reps



general warm up (10 minutes)

mountain climbers x 100 reps

jumping jacks x 50 reps

Adex mace swings x 15/15 reps

Adex mace cross over swings

Adex club mills x 30 reps

specific warm up (5 minutes)

Grinder Kord complex set up and practice

strength (20 minutes)

Grinder Kord complex, one round =10 reps each of  I/Y/T/A

conditioning/accessory work (2 rounds)

Grinder Kord overhead pulls** x 15 reps

(**use a sit-back position with torso inclined forward

to keep the handles over your head)

wide grip recline bar rows x 15 reps


Running is not the only form of cardio, contrary to what some people might think.

Here’s some of how we do cardio at the Cave, if you like to run you can always run at home, you don’t need to pay someone to tell you to do that.


A post shared by Frank DiMeo (@cavepicz2) on

A post shared by Frank DiMeo (@cavepicz2) on

A post shared by Frank DiMeo (@cavepicz2) on

In a couple of days the New Years madness will begin. Lots of “hootin’ & hollerin” and phony resolutions made by drunk people.

The fact is, nothing will be different on Jan. 1, 2018 for most people than it is right now.

The “bottom feeders” of the fitness world will be pushing their miracle diets and fast easy ways to lose huge amounts of weight really fast with no effort.


Unfortunately, the general public actually falls for their lies and hype.

People often times don’t know (or don’t really want to know) how much hard work and discipline it takes to be healthy and  in shape over the years.

Like the title of this article says, you have to make smart choices and work hard day by day to get fit and stay that way.


general warm up (10 minutes)

rotation push ups x 20 reps

windshield wipers x 20 reps

rear bear crawls x 100 feet

flutter kicks x 100 reps

specific warm up (5 minutes)

Grinder Kord complex practice

strength (4 rounds)

Grinder Kord complex >>>

1 round = 10 reps each of flys/reverse flys/curls/tricep extension

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

L sit x max. hold time x 1/1/1




general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

plyo push ups x 15 reps

traveling broad jumps x 100 feet

strict dumbbell press x 10/10 reps

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

Adex club long cycle swipes x 25 reps

Neuro Grip plank x max. hold time x 1


If you are a disciplined person, this won’t affect you; however, most people are not.

Twice a year, New Years day and just before bathing suit season (aka summer) starts people who have not been working out or  eating clean all year start to panic.

All of a sudden, they want a better-looking body and they want it fast.

Of course, they also want it to be easy.

Hence, they fall prey to the many phony fat  loss schemes and miracle diets that slick marketers will be pushing during that time.


News flash:  you cannot get fit or healthy or better-looking overnight

The people who want to look healthy and fit don’t worry, because they have been doing the things it takes to be that way all year, and it shows.

Discipline is not impossible to develop, though it is in short supply in the “popular culture”.

People are not entitled to a healthy, fit, good-looking body no matter how much they think they are.

They will have to work hard for it over the course of months and years.

There are no short cuts or easy ways.

It is not too late to start being a more disciplined person.

The rewards will be well worth it!