If you are wondering what I eat in order to look good, then subscribe to Instagram 👇🏻 instagram.com/ivrusakov

Whoever's reading, if this is your first time visiting this guy's channel, congrats because you just found some golden content right there.

I like how he shows the right way and the wrong way to do it

Age: 14 (2009/03/14) Height: 167cm Weight: 48kg (fast metabolism, which causes me to be underweight/skinny) I will be trying this out as I'm going through puberty, I will also try to keep a proper diet with enough nutrients, etc. Here is my progress, Day 1: Started off pretty well, did sofa dips (2 min rest in between sets), was pretty easy. Push-ups with a bag is where it started to become harder: Did 2 sets easily (4 min rest), started to become harder. On the 4th set I sadly failed attempting my 8th rep. So I just decided to leave it at there and move onto the single curls with the bag. Single curls with a bag went pretty fine, was doing a 3 min rest in between sets. Arms are feeling pretty sore now. Next, incline push-ups: went easy, was doing 3 min rests as well in between sets. Sitting calves raises with a bag: everything went fine and easy. Decline push-ups: arms still feeling sore, decided to lower rep range to 12. Was doing 1 min 30 second rests in between sets. Now decline push-ups, where it starts to get harder aswell: did first set easily (13 reps), failed on the last rep at the second set. Had to leave the third rep on 8, but still came back later to finish the 4 (which do not count). Decided to skip this exercise. Single leg squats on chair: skipped this one since I had an upcoming competition for 60m sprint running. Lastly, back forearm flex: everything went fine, I did a 2 min rest in between sets. Results for today: none (obviously) Day 2: Decided to change up rest lengths (a bit longer now). Everything went fine and easy, didn't run into any troubles, had to skip legs again, however on day 3 I'll be able to do every single one of these exercises. Results for today: I've noticed the biceps a little bit bigger Day 3: Everything is going well! Easier than day 1 and day 2. For day 4, I've increased rep ranges for sofa dips from 14 to 20, push-ups with bag from 10 to 12, single curls with bag from 11 to 16, incline push-ups from 13 to 15, single rows with bag from 12 to 15, back forearm flex from 13 to 15. I want the same feeling as day 1 because that's what keeps me going! No pain, no gain. Always remember to do progressive overload. Next week, I will increase the weight in the bag and will lower down the rep ranges back to their default values. Results for today: noticed bigger biceps and forearms. Day 4: The workout was almost as hard as day 1, but I've gained strength and I'm going to keep on doing this! I'm consuming around 0.5g of protein per 1kg of my body mass post-workout and it seems to work just fine. Results for today: no major difference Day 5: Found a 24kg kettlebell, which I can row for 5 reps. I decided that I will increase the weight in the bag as well to about 5kg. Next, I will decrease the rest time. Anyway, I decreased row sets from 5 to 3 and reps from 15 to 7 since I now have a 24kg kettlebell. Every exercise now has 5 sets. Results for today: no major difference as well, perhaps bigger biceps. Day 6: Today was easier than most days. I've decreased rest time because of that. Arms are feeling a little more sore today than most days, but I will keep on going! Rows are also getting easier since I now have a 24kg KB to put to use and because of that, fortunately I am getting way stronger now. Results for today: did not notice a significant difference that I can comment on. I also forgot to mention that you will get good veins as well (my forearms were veiny before, but doing this workout made them even more veiny! I've unlocked a few more veins on my forearms, which are also a bit fatter. I see veins on my biceps too which I really like). Day 7: Forgot to update, but I increased reps for everying by +2 and lowered rest time for some of the easier exercises. Results: did not see a lot of difference Day 8: Had to skip this day since I am currently not home and I won't be able to do this workout today, unfortunately. Day 9: Day 9 was easier than most days, but wasn't completed fully (probably because I had to take a day off). The bag was a bit heavier too, but I was kind of having problems with curling. I'm currently experiencing pain in the sides of the forearms on both arms, which is limiting me to only doing this workout till incline push-ups and I know the reason why. Fortunately, the pain is not caused by the workout, so I can continue. Tomorrow I will complete the workout 100%. On Wednesday and Thursday (Day 13 and Day 14 I think) I might have to rest again because I will be going on a school trip with my classmates, however I will try my best to workout there. Results for today: did not notice anything Day 10: Went pretty good too, getting easier every day :) Result for today: did not notice anything Day 11: I'm running out of comments, haha, but I have completed the workout today. After I'm back from my school trip (Day 15), I will be increasing the rep ranges and/or the weight in the bag (currently 5kg). I also did a test and I was able to do 20 push ups with my bag and 50 incline push ups non stop. It was hard for me to do 10 push ups with a bag and the incline push ups too, so I'm happy seeing progress. Results for today: Didn't see a noticeable difference, but other than muscles, I will also be doing a test every week for strength, which will include push ups with a bag and incline push ups. Day 12: Unfortunately, I wasn't able to finish it today since I was mostly getting ready for the trip, but I got to decline push-ups Day 13 & 14: School trip Day 15: Completed it just fine, was easy because of the rest days. I personally don't know what is more effective, no rest days or 1-3 days rest days a week. I would like to know more about this, someone educate me please! Results for today: didn't notice anything different. I did NOT lose any muscle due to 3 (I think) rest days, which wouldn't be logical. Day 16: Day 16 is finally done, I've increased rep ranges for every single exercise and added pull ups to my work out. Here is what my work out currently looks like: Sofa Dips - 5 sets, 30 reps Push-Ups with bag - 5 sets, 15 reps Single Curls with bag - 5 sets, 20 reps Incline Push-Ups - 5 sets, 20 reps Sitting calve raises with bag - 5 sets, 20 reps Pull-Ups - 5 sets, 6 reps Single Rows with 24 kg kettlebell - 3 sets, 7 reps Decline Push-Ups - 5 sets, 18 reps Single leg squats on chair - 5 sets, 15 reps Back forearm flex - 5 sets, 25 reps Results for today: no noticeable difference Day 17: I've completed it just fine. Result: no noticeable difference again Day 18: I decided to only do 35% of the workout for today because my wrists were hurting a lot --- FORGOT TO UPDATE Day 19: Wrists were still hurting a bit, but I've completed it. Results for today: no noticeable difference. However, I would like to mention that this workout HAS also made my abs more visible, but I've only noticed it today. Day 20: Finished workout, easier than all days. Don't know what else to write. Results for today: no difference that I could notice. Day 21: Finished workout, easier than all days. Don't know what else to write. Results for today: no difference that I could notice. Day 22: Finished the workout. This time my arms were more sore than usual. Results for today: no difference that I could notice. ------------------------- INJURY Day 23: Unfortunately, this day I've injured myself (broke my wrist) and I cannot continue the workout. Since I'm not happy that I wasn't able to complete this 30 day workout, I'll restart it once I fully recover from the injury. Expect this around the middle of the next month. ------------------------ RESTARTING Day 1: Muscles were a bit sore, was a bit harder than day 22, but I'm gonna get used to it again. Day 2: Had to cut the workout in half (removed legs and 1 more workout) due to limited time. Day 3: Was feeling motivated because of the kind comments and my brother also motivating me. Workout was fully finished. Biceps were feeling pumped. Day 4: Finished the workout just fine, added 2 reps for every exercise. Day 5: Decided to take the day off. Day 6: Finished the workout just fine, was feeling amazing. Day 7: Added chin ups and pull ups so I could also start training for muscle ups. Next day I will add dips. Day 8: Continuing, I've done a fair amount of chin ups (16) and pull ups (11). Today went fine. Day 9: Added dips, couldn't do a lot, but I still did 6, so I think that's great, but I should probably focus on this a little bit more. Day 10: Added +3 reps to everything, besides chin ups, pull ups and dips. Was a bit harder, but I kept going. Day 11: Decreased the rest time a little bit, was again, a bit harder, but I got through it. Day 12: Today was nothing special. I did the exercises with good form. Day 13: Today was the same as day 12. Day 14: I forgot to do chin ups, but I did them after the last exercise. Took a break from social media. Day 15: Added +1 rep to all the new exercises Day 16: Decreased rest time to every exersice besides the new ones. Day 17: Got through it nicely. Day 18: I added +2 reps to dips. Day 19: Today I was feeling greater and more motivated than ever, especially because of the nice replies I've gotten. Thank you all for the support and time! Day 20: Getting closer to the end, I tried to do my first muscle up and I succeeded. I am happy because of this. Day 21: Decided to take a rest, however I will now try learning to do a handstand.

its summer, i decided to cut off lot of people and decided to improve. I'll be the best as possible i could this summer without them knowing.

(sets/reps) sofa dips (4/14) 0:13 push-ups with bag (5/10) 0:40 single curls with bag (4/11) 1:11 incline push-ups (4/13) 1:40 sitting calves raises with bag (4/15) 2:09 single rows with bag (4/12) 2:40 decline push-ups (4/13) 3:14 single leg squats on chair (4/10) 3:49 back forearm flex (3/15) 4:26

Hey, I found this really useful. Its a simple and easy-to-follow format too. Thanks!

just started today, ill update my progress over time. DAY1: ✓ Just starting off was great, the push ups were too hard for me. I failed around rep 1 and a half so figured I'd attempt them on around day 3, sofa dips were great, and found it easy. The single curls were also very easy and the bag I used just had a heavy pool box in it, incline push ups were much easier than normal push ups so I was able to complete those. Single leg squats were easy, single rows is where my arms were noticeably sore by then but I kept pushing through and was able to finish, decline push ups were noticeably harder but I was able to finish due to taking 3 min breaks in between,, single leg squats were also easy and pretty fun, the back forearm flex was also fun to do and my personal favourite. -No noticeable changes yet obviously DAY2: ✓ Today I woke up with very sore chest muscles, idk if it was the way i slept or the exercise but it did add further challenge. sofa dips easier than yesterday, same for the single curls, although during the incline and decline push ups, my muscles around my chest were hurting greatly but I managed to knock them out, it did take me a while, same for the singles rows as well. Single leg squats were easy and my favourite which was the forearm flex was fun as always. -Noticeable changes were I noticed the exercises felt much easier than yesterday. DAY3: ✓ Today I woke up and the pain in my chest area had decreased dramatically. felt so much better I was basically able to knock out all of the workouts, as i said on day one, I retried the push-ups, still was failing so I decided to do it on my knees but added the heavy bag on my back. -I noticed the workout was much easier and my biceps had grown much more. DAY4: ✓ Today when I woke up all my chest pain had disappeared, I felt more great than id felt since it happened, im still struggling a bit with the push-ups but its getting much easier, my forearms and biceps look much bigger than I remember, going really good, on day one it took me around 1hr to complete, now its taking me only 40 mins, 20 min time reduction. -Noticeable changes were chest pain relief, and forearm and arm bicep growth, also easier workout. DAY5: ✓ Today all my muscles had finally stopped aching, I felt great, Still a bit of a struggle with the push-ups buts its gradually getting better, starting to go on runs at around 6 in the morning to further contribute to my fitness plan, my biceps are starting to look great, my legs also look so much more noticeable. -Noticeable changes were the growth in my calves and overall relief in all of my body. DAY6: had a rest day today PS: thanks for the support/motivation.

I love the way how he uses his bag

Ok. 1st day begins. Edit : Day -4.

Words cannot describe how valuable this video is

i like how you also show proper form as well, really helpful to get started!

Already seeing the results after the 4th time doing this, thank you for your videos!

I started this work out Dec,1,2021, and Now Dec,23,2021 I actually see a big change. First of all my biceps got bigger and my legs also my calves everything changed. bro I recommend you to try out this workout.

I know that this is two years ago, but thank you for all your efforts in helping us!👍

Bro i love this. 0 bullshit, straight to the point. Good video very helpful

Ivan, you are literally an amazing person. Your videos help out A TON and they are very useful. Thanks homie🙏❤🙏

I’ve been doing these exercises for 20 days now and I can already see some progress! On the first 5 days I was doing all of these exercises in one sitting but then I realized that it was way too much for me as a beginner, my body was way too sore the next day so I decided to separate the exercises in 3 days: -One day for arms (biceps, triceps, forearms) and shoulders -One day for thighs and calves -One day for chest, back and abs. (I searched some other videos from this same guy for chest back and abs) I also do 30 minutes of exercise bike each day after the workout to improve my cardio. After day 10 or so I was starting to have it easier with the backpack for the biceps and forearms so I added a couple of big books to make it a bit heavier. I really recommend you guys to start doing these exercices because the hardest thing is to get started but once you’re in it and have good determination it keeps on getting easier after each day. Like stated in the description it is important to have a good sleep and eat healthier food as it will give you more energy throughout the day. I’m opened for tips and tricks as I am a beginner so feel free to reply to this comment if you have any tips for me. You guys can do it!!😉

best thing is coming home from work of an evening and still being ble to do these exercises haha !!! Ivan Rocks !!!

After reading a lot of the comments I think I'm holding up pretty good. After I did all of these I still had the energy and the strength to more. I already feel great on day one

Just to keep myself motivated I’m gonna try to update this every 5 days Day 1: it’s kind of embarrassing but I can’t do half of these lol so I decided to dumb them down and do stuff like push-up planks and add more weight to the backpack for them and for the curls I got nearly 2 sets down but then my arms just gave out so I instead did 5 3 minute planks to discipline myself.

Started this two days ago and I’m feeling a lot stronger I feel like doing pushups and everything else is a lot easier but I don’t see any muscle growth yet I’ll keep you updated

I completed the 30 days challenge, and before I talk about the result, just want to mention a few things, cause it might be helpful for someone: 1) I didn't miss any days and completed all exercises daily (I was thinking to have some days off to give muscles some rest, but decided to accept the challenge); 2) I didn't eat any fast food (also no sugar), didn't drink any soda, alcohol, didn't smoke (tried to accomplish 2500-2600 calories per day (approximately 170g protein, 250g carbs and 60g fat); 3) I also did the press exercises in the morning (found a video on this channel); 4) The weight I have for backpack's exercises = 7kg. So here is my opinion. YES, you definitely feel better after all of this course (and now I'm ready for the next step). BUT don't expect the same changes that you see on the thumbnail of this video (my body changed just a little bit, probably only I could ever notice that change). To build muscles, one month is definitely not enough but it is a good beginning. When I started, it took me 1.5 hour to complete everything, then I could do it for 40 minutes. However, I realized that it's better to do everything slow (even though it is harder), so it took me 1.5 hour again. Even though my body hasn't changed a lot (cause it's not one month process), it was great to do all these exercises (by the end of 30 days, you can feel that you can do even more). Thanks Ivan Rusakov, I hope my review will be helpful for someone.

Amazing results. I have been doing this exercise for 11 days. When I reached day 6, I rested for 3 days, and the results are that the muscles of my hands and legs have grown. After the break, the situation became much easier

Arms feelin' strong after doing this, thanks for exercise bro!

Thank you, for showing us every day equipment we could use.

1. sofa dips (4/14) 0:13 2. push-ups with bag (5/10) 0:40 3. single curls with bag (4/11) 1:11 4. incline push-ups (4/13) 1:40 5. sitting calves raises with bag (4/15) 2:09 6. single rows with bag (4/12) 2:40 7. decline push-ups (4/13) 3:14 8. single leg squats on chair (4/10) 3:49 9. back forearm flex (3/15) 4:26

love your video man! This was the video i was looking for!

20 лет, рост 175, вес 65кг. День первый. Первое упражнение далось не сложно в целом, а вот отжиматься с каждым подходом было все тяжелее. На последнем подходе уже руки не держали и я чуть ли не падал. Решил на этом на сегодня закончить. А ещё убрал рюкзак из рациона (мне для него рано все ещё, лучше упростить всё эти упражнения, так как я начинающий). Для меня в целом эта программа будет тяжелой, однако мне нравится идея чтобы все упростить и достигнуть того уровнять, чтобы делать такое каждый день без особых на то усилий. Когда будет приходить чувство «всё, больше не могу» то лучше закончить и попробовать завтра. Каждый день по чуть-чуть больше и больше нагрузок.

POV: I'm doing all the wrong steps 😂

Love your content and how much they improve my health, comrade.

I love the way you are teaching, thanks very much indeed.

Age - 14 Weight - around 38 to 40kg Height - around 165 to 166 CM Have a really good excuse of being skinny, FAST METABOLISM. Everyone keep telling me in skinny and sh¡t and thought to do this in the summer vacation I'll be doing this for 2 months and will update daily. Day - 1 I started by doing sofa dips went quite good, after that there comes the pushups and as soon I start doing it my hands started going right left right left right left I got scared and it was hard af to do so I just did like 5 for day one and went for the

since this month we have lots of holidays and my classes only 3days a week ill try doing this. thanks

This is so inspiring. Keep these videos coming champ

I’ve been doing this since a week now and I gotta say you guys This is REALLY good. My muscles has improved so much and I can alreary see changes. Probably will get back in a month and would love to give you guys the results.

This has to be the best workout video without equipment

Thank you so much bro it took me only 3-6 days to see the results 😮

Great exercises, great videos!! Thank you! 🌠

Muito bom, deu umas ideias ótimas de adaptações simples e funcionais... Obrigado, sucesso irmão

Have been doing this for a while on off days (I go to the gym Tuesdays and Thursday’s). Great video, so underrated. My first few months my forearms were so small, but I trained them every day for a month and they got better. A am a two sport athlete(teenager)

Thanks bro for the exercises. Really well made video anyway

Very much appreciated, thanks!

Im already at 1 week of doin the workout and my hands got way bigger, i relly recommand this guy. Im gonna give you guys an update when i reach one month!

I could do every exercise that is awesome I hope I can repeat it tomorrow again!

Hope someone sees this but im gonna do this and update yall in 30 days to see if it worked!

Bardzo dobry kanał, same konkrety bez głupiego gadania i nachalnej muzyki.Brawo Ivan

Today is the 28th of October and after reading a big portion off the comments im determent to do this workout every day for atleast 30days. Il update this comment everyday and keep yall noted on the progress i make. Idk why im doing this but its giving me more motivation so yeah sure. Wish me luck yall this is my first real workout after a half year! Day 1: Welp guys i gotta quit already. And no its not what you think i did not quit for real but i kinda have to take it easy right now. Two days ago i went to see my doctor for my ankle and wrist (yea i sprained both), and she told me that i cant put any pressure on both my ankle and wrist for 4 to 5 weeks 😥. Once everything is kinda healed i WILL TRY AGAIN so stay noted. For the people who want to start working out but just sit there and read some motivational comments or watch videos how to get started here is my tip for you, Doesn't matter how you do it just make sure you do it! Just get up and try, you workout does not have to be perfect just make sure you do something for yourself it wil help a lot! Trust the proces King ❤❤ Alrighty so, two weeks later and i've still not forgotten about this challenge i set. Im here to try it again but this time, i'm not going to quit for anything! My ankle and wrist? Could be better but they healed enough so i wont feel any stress/pain while working out. Tomorrow, the 18th of November i will start the journey (again) to BEING ABSOLUTLY RIPPEDD (cant do it today since its already to late and i have my last exam tomorrow so i need the focus😭). Wish me luck, again.

I simply love your video style, truly refreshing and creative.

The results I've had in just 4 weeks of this guy's content are next level, if you're chubby like I was constrict your calories, if you're skinny, then eat clean and good

1. Sofa Dips (4 Sets - 14 Reps) - 0:13 2. Push-Ups with Bag (5 sets - 10 Reps) - 0:39 3. Single Curls with Bag (4 sets - 11 Reps) - 1:11 4. Incline Push - Ups (4 Sets - 13 Reps) - 1:39 5. Sitting Calves Raises with Bag (4 Sets - 15 Reps) - 2:08 6. Single Rows with bag (4 Sets - 12 Reps) - 2:40 7. Decline Push - Ups (4 Sets - 13 Reps) - 3:14 8. Single Leg Squats on Chair (4 Sets - 10 Reps) - 3:49 9. Back Forearms Flex (3 Sets - 15 Reps) - 4:26

the thumb nail is very decptive, I thought that the person had a pot belly and was undefind muscle because of that and i had my doubts a 30 day transformation was possible. But with a better look at the actual persons befor and after its more clear that he is already pretty fit and definition and gains are showing quite well. good job!

I started seeing results in my whole upper body almost instantly and I have only did like 2/3 the amount of the work out, if you are doing this make sure that the backpack is heavy enough for you to feel something but not too heavy where you can't lift it and make sure to progressive overload

BRO I LOVEEEE THANKS FOR THSES TUTORIALS

This man is Incredible!

You are doing so great love from Italy

Yes bruh!! I need this transformation for good, I m a 22 years old female nd I need to have body transformation. Hope this helps me

as a kid it will burn, Sofa Dips (4 sets of 14 reps): Around 30-50 calories Push-ups with Bag (5 sets of 10 reps): Approximately 40-60 calories Single Curls with Bag (4 sets of 11 reps): Roughly 25-40 calories Incline Push-ups (4 sets of 13 reps): About 35-55 calories Sitting Calves Raises with Bag (4 sets of 15 reps): Around 30-45 calories Single Rows with Bag (4 sets of 12 reps): Approximately 35-50 calories Decline Push-ups (4 sets of 13 reps): Roughly 35-55 calories Single Leg Squats on Chair (4 sets of 10 reps): About 40-60 calories Back Forearm Flex (3 sets of 15 reps): Around 25-40 calories

Love this channel⭐

Excelente, gracias por el aporte!!!!

im a teenager who has body insecurity and im here to get rid of that and train my body nd gain self confi and thwnkyou alot from today onward i'll be doing this on daily basis :>

WOW MAN, Let me tell you the you inspired me more than ever to come back :3. I promise I won't give up

Left side, camera effect and not muscular tention, right side, good shot with a good lighting and muscular tention XD

others: use it photoshop to look strong ivan: use it photoshop to look freak

I will post my progress over 30 days Day 1 - Sofa dips were okay, small burns sometimes. Push-ups were a killer - used knees to support but going to try to do without the knees soon. Curls were alright on the first few sets but started to burn on the last few. Incline push-ups were alright on the first few sets again but couldn't finish the last set as my arms just kept collapsing so I stopped. Calve raises and rows were good. Had to skip the decline push-ups as that's when it got hard, couldn't do more than 5 reps. Single leg squats were a killer but managed to do them. The back forearm flex felt great. Day 2 - Sofa dips were easier, less burns near the end, added a bag to make harder. Push-ups were a killer again - used knees to support again. Curls were alright on the first few sets but started to burn on the last few. Finished incline today. Calve raises and rows were good. Had to skip the decline push-ups again (might try find an alternative), couldn't do more than 5 reps. Single leg squats were better, added a bag to make harder but managed to do them. The back forearm flex were easy added more weight Biceps actually looking bigger and calves getting stronger keep you updated tomorrow

o yeaaaa my man. know what im doing this month.

Me gusta mucho los ejercicios de este canal, desde cómo realizarlos correctamente hasta hacerlos con material que encuentras en cualquier casa, amo tus rutinas 💪🏽🤠

I am doing these from around a month and got multiple compliments saying I dont look underweight anymore.. I am very thankful and will keep doing these until I join gym. (I took breaks in between like maximum one or two days off for rest, plus I took care of my diet as well for overall results)

Im starting my workout plan RIGHT NOW!

You are AMAZING thank you very very much. You really helped me

You're my inspiration in workout brother 🔥 Love from INDIA ❤

Love the simple in home wsys of stdying fit and looking good...great motivating music too. Would enjoy conversing with you sometime also but we have a language barrier 👊

Wow thank you so much

Time for doing this workout

Nice workout, i tried it a mins a go, already exhausted in the first set haha, i think i gotta do it step by step, maybe 1 set for 1st week, 2 set on the 2nd week and so on

Thanks man. Im on my 4th day of doing this and its going pretty well, im 15 btw and these workout make me feel pumped and i see some really good results. Keep up the good content!💪

The weight loss process is multifaceted, involving not just reducing weight but also promoting healthy and sustainable habits. A balanced approach, combining a well-rounded diet with regular physical activity, is essential. Emotional and psychological aspects should be considered since the relationship with food is often tied to emotional factors. Rather than solely focusing on restrictive diets, adopting gradual lifestyle changes by choosing nutritious foods and controlling portions proves more effective. Key elements for sustainable, long-term weight loss include being aware of one's eating habits and setting realistic goals. It's important to recognize the uniqueness of each individual. Seeking professional guidance from nutritionists and fitness educators can be valuable for ensuring a healthy and personalized weight loss process.

Man, your videos are awesome. I think it would be even more helpful if you explain the wrong way to do the exercises because I sometimes can't tell the diference between the right and the wrong way to do them by just looking at the footages. Thank you so much, and keep rising. 👍🏻💪🏻

15 yrs old and i stared working out on October and i wanted to level up my work out routine and i found this so this should be good.

I am going to start this from today and will do it for 30 days let's see the changes and result.

Im gonna save this and might gonna try it tomorrow

I will start working out regularly. I will wake up at 6 do these sets as best as I can and then I will add an ab workout as well. I will have rest days or days when I just do cardio. I will keep you updated! Become a beast we can do it brahhs! ✊️💪 Day 1: Decided not to wake up at 6 (YET!!). Did my 3 different workouts 4 sets of cardio, 2 sets of abs and unfortunately only halfway of this workout since I was busy. However now I will prioritise workout over everything else!! Day 2: Tried to sleep well but woke up a little too early. Did 3 sets of ab workout and completed this workout as well! I replaced most of the push ups with 5 sets 50 rep wall pushups to compensate for my weak arm strength. Tomorrow is cardio day yet again so excited to see how that goes! Day 3: I decided to have a rest day... I know I know but it's friday and I just can't get my self to work out. Day 4: Yesterday I thought I couldn't workout ever again but here we are as strong as ever! Did 4 sets of cardio and sweat like a hog. I did 3 sets of abs since my legs couldn't keep up they hurt like hell. And I completed this workout with replacing pushups with wall pushups (5 sets of 50). Overall it took me well over 2 hours to complete all of this! I feel like I should redo my schedule and instead have a leg/bicep day, ab workout day and a cardio day since I am pushing my self way too hard with doing these everyday (cardio every other day). Day 5: Did 3 sets of ab workout. Legs didn't hurt at least that much but abs were quite sore. Tomorrow starts my renewed workout schedule!

Every day 1(sets/reps) sofa dips (4/14) 2 push-ups with bag (5/10) 3 single curls with bag (4/11) 4incline push-ups (4/13) 5sitting calves raises with bag (4/15) 6single rows with bag (4/12) 7decline push-ups (4/13) 8single leg squats on chair (4/10) 9back forearms flex (3/15)

Thanks for the video.

That chair…. is a legend 😂😂

Day 1: I had some issues with pushups, was able to complete the exercise Day 2: Pushup problem is slightly better now and was able to complete the exercise Day 3: Everything went fine Day 4: Still some problem with the pushups (although I don't do pushups much due to my height it's kinda harder to do them but that problem is slightly better) Day 5: Was a bit easier today Day 6: Pushups still hard oof

If you don't have a bag or weights, reverse your hand pointing to the back on a regular pushup to work the biceps

Building a strong body is so crucial, especailly in one's youth. Therefore, i've made the decision to start working very hard to build the type of body that I've been dreaming of. Wish me luck,guys!!

You are a great trainer bro.❤️. Lot of love from INDIA ✨.

Me gusto tu video voy a empezar a hacerlo ahora que comienza el verano por que deje de entrenar con mi equipo y quiero prepararme bien para el proximo año Gracias Pd:tal vez actualice cuando pase un tiempo

Thank you Sir 😊

Real help full thank you

Bravo félicitations👏 Love from francia 🇨🇵

Great valuable exercises 🔥🥰

Спасибо Иван. И привет из Минска))

Hello, im planning to start working out for the first time and a friend of mine recommended me this vid and channel. Any tips for starters and common mistakes i should avoid?

Please do not perform bench dips as shown at 0:16. I used to perform them and now have a near-permanent elbow problem. I appreciate how he illustrates both the good and bad way to do things. Congratulations, since you have just discovered some gold content.

This is amazing thanks for tip

Thank you very great content love from Sri Lanka

wow such a realistic transformation. I defiantly believe it