Transcript
- Right, welcome to the Tate Fitness course. Now this fitness course has a very unique angle to it.
And the angle to this course is,
Staying in shape.
having a good physique.
growing your strength in as little time as possible.
This is not gonna be one of those courses that talks about fucking this muscle, that muscle,
eat this, eat that, this tendon, this joint,
I'm uninterested in all of that shit.
Even when I was a professional fighter,
I was completely uninterested in all of those things.
Even as a world champion, I was uninterested
I believed in hard work and dedication.
to not believe in this muscle, that muscle, but it does. So if you're looking for a fitness course, it's going to sit there and talk about a whole bunch of fucking science.
and garbage.
then go buy another one.
Because I'm not interested in doing any of that.
This is my fitness routine I use to stay in shape. And the reason we're in my fucking bedroom is to prove to you that you can do this anywhere.
with about $50 worth of equipment.
If you want to go to the gym and train for three or four hours a day, that's fine.
But I know a whole bunch of people who dedicate their personality
to being a gym rat.
and having a good physique.
but they don't have anything else. OK, yeah, you're in shape.
So?
Unless you're making money from being in good physical condition, like a professional athlete, like I was,
I don't see the point in dedicating that much time to it.
When I was making money,
for being in supreme physical shape.
I'd spend three or four hours a day training.
But when I stopped making money from fighting, I realized I need to stay in shape.
I need to have a good condition, but I don't have three or four hours a day to throw towards it if there's no money at the end. I'd rather spend that time trying to make money.
And if you're honest about yourself, if you're watching this video, if someone said to you, "Would you rather be in good shape with a good body and a million dollars?"
or a slightly better body in slightly better shape with no money.
The answer is obviously you want the money. So this is not about going to the gym, spending two hours, three hours, all that garbage. No, this is...
The shortcut.
that you can do quickly at home to get it done and out the way so you can move on to focusing on cash.
So this is the equipment you need to stay in shape.
You do not need expensive gym memberships, you do not need expensive equipment, you do not need a home gym.
What you need are two mats.
These maps are around $5 to $8 each online.
So two mats to protect your floor.
You need a bar, which you can pick up for $10.
And you don't even need a lot of weight. I'm a strong guy.
In fact, I would damn guarantee I'm stronger than you.
And I use 30 kilos of weight.
So a lot of you guys are going to need to start with 20 kilos, maybe even 10 kilos.
But I use 30 kilos of weight. If you want to turn that to pounds, 30 times 2.2,
is fucking 60 something.
Do the math.
So 30 kilos of weight, a bar, two mats. That is all you need to stay in supreme physical condition, and you're about to find out how.
So, one more time to reiterate what you're learning in this course. You're learning how to stay in good physical condition quickly and easily.
I developed this particular exercise and I started doing this because
If I was training at home and I had to do five or six different exercises to work five different types of my body, it took a long time.
and I was looking for speed and efficiency. That's the number one things I was looking for when I put this together.
I don't like the gym because like I said, if I'm not making money from being in physical condition, if I'm making money from it, I'll go to the gym and train to fight.
But if I'm not making money from it, I detest getting up
packing a gym bag,
getting in my car, driving, parking, signing into the gym, going, then getting in the gym and training, changing, going home. It's a huge waste of time. And if that's just to stay in basic physical shape, it's a massive waste of time. It's completely unnecessary. And it's also expensive.
The equipment I've just shown you is 50 bucks.
That's it. No membership fees, no parking fees, no gas to get to the fucking gym.
50 bucks, done. And I do this when I wake up every morning. I wake up, I have a coffee, I drink a liter of water, I get this done, half an hour later, I'm in the shower, 30 minutes, I'm in the shower, done. I can move on with my day, getting paid, getting rich, knowing I'm gonna continue to have a six pack and big arms.
So this is what you do.
Thank you.
So,
for Max.
The mats are not for you, the mats are for your floors.
Because I don't know if your floor is going to be quite mine, but it's fucking expensive.
So...
You lay the two mats down. Then you get the bar. Now,
Thank you.
This is gonna look easy, but I promise you it's not.
So I would actually recommend most of you people start with 20 kilos.
This is 30 kilos. If you're looking at it and think that looks too easy,
well, fucking try it. Because I guarantee it's not too easy. Because if it isn't easy for me, it's not going to be easy for me.
So,
We're going to do
four sets
of 25.
of the following exercise.
With 25 top shops in between.
The reason we do these two particular exercises is
I'm about to put graphic in view because I'm a fucking professional.
You're going to see it works every single muscle group.
every muscle group in the body.
Your legs, your abs, your shoulders, your chest, your arms, everything's going to be done with these two exercises.
So the first exercise is
Burpee, which I know you've heard of and I know you hate.
with the bar.
So you start here,
Burpee.
back, lift it up
Over your head. Down.
That's one.
We're gonna do 25 of them.
And as soon as we've done 25 of them and we're nice and tired, we're going to do 25 tuck jumps.
and then we're gonna have a two minute break.
So I'll show you how it's done. Ready?
Thank you.
- - *thud *
*clap * *Ding *
*Ding*
*gunshot*
*gunshot * *sad music * *crash *
*sad music*
*crash*
*thud*
*thud*
*clap*
*clap*
*BANG*
Thank you.
*clink*
All right.
*clink*
*knock on door*
Bye.
*slap*
*BANG*
*thud*
*throwing*
*BANG*
*throws*
*BANG*
*doorbell*
*BANG*
Thank you.
Bye.
*BANG*
*thud*
.
*Bell rings*
*BANG*
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*thud*
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*thud * *sad music * *BANG * *thud *
*sad music*
*BANG*
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*sad*
*sad * - *thud * - *thud *
*door opens*
*Loud clack*
*thud*
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*knock*
.
*cough*
*Bell rings*
*Dunner*
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25.
That's 25, so you can tell I'm out of breath.
you
I'm probably in better shape than you. 2511 is not easy.
In fact,
If you do it with 30 kilos,
Most of you won't be able to do that.
So you need to start with 10 kilos, maybe even 20 kilos.
25 of them in a row.
Don't be a pussy, don't quit.
Then 25 jumps. The aim of these jumps, they don't look pretty.
So your knees up high. So
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*music*
*music *
*Ding*
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*Tonk*
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*Dunner*
*Tonk*
*BANG*
*Dunner*
*music*
25.
When I do that, I try to get my hands up.
That's just, uh...
old fighting habit.
of keeping your hands up when you're doing things hard.
And that's the first round.
Four.
So now we have a two minute break.
After two minutes rest, you have to go again. 25 more of these, 25 more tuck jumps. We're able to do 100 total of each.
four sets of 25.
And two minutes
Should be enough recovery time.
for you to be able to go ahead with the next set.
If you're struggling, you need more time to rest or whatever, of course you're just starving.
If you need to do 20 kilos or 10 kilos, that's fine, you're just starting.
Some of the problems you're gonna encounter are
Some of you are going to message me and say,
When I try to do the burpee,
It rolls all over the place.
That's because you're not strong with your frame.
Put your hands.
down on it, force it into the ground while you do the burpee.
If you're lazy with it and you just kind of half hold it, it's going to move around.
Use your body weight and your strength to force it to the ground and get it done.
They're not complicated exercises.
but they are extremely difficult.
four sets of 25 of each one, 100 in total.
Do that every single day.
In fact,
Send me videos, email me videos.
of you completing these burpees with the same way I do.
Thank you.
You get that done?
There's more and more modules to move on to.
When I'm training for a fight, this is one of the exercises I do. I also do three other exercises.
However, I don't think they're actually necessary at this point.
At this point, this is the most important thing you need to do for at least
two to three months.
For two to three months, you should be doing the burpees, 100 every single day.
We're six days a week.
with the top jumps included,
every single morning.
That's the basis of the fitness program.
Right, so you've done your burpees. Now your burpees are the most important exercise in this program.
If you're only going to do one exercise,
Do the burpees.
In fact, most of you people need to be doing only burpees for the first two months.
The most important thing, I can't stress it enough.
But let's say you've been doing your burpees,
You've been doing them six days a week, four days a week, five days a week, four days minimum.
You want to mix it up a little bit? A couple of other exercises I do.
However,
I want to stress burpees are the most important one.
Now if you're sitting here going, "Well, why burpees, Tate? Which muscle does my ducemus maximus meet my fucking shop?"
None of that shit matters. You're not fucking bodybuilders.
You're not science geeks.
You're trying to have a good physique and you're trying to get paid.
This allows you to have a good physique quickly.
that burpee workout with the tuck jumps.
Should take about 18 minutes.
It's going to take 30 minutes because you're going to rest longer than two minutes because you're going to be too tired. And that's fine.
Get it done, 30 minutes done. You're going to have a good physique after that exercise if you do it regularly.
You don't need to know the names of muscles.
You don't have to talk bullshit.
So,
If you want to do another exercise,
I stress again, burpees are the most important.
But if you do want to look at doing something else, this is another all body exercise I do.
So,
It's a squat.
which is not revolutionary.
Just pick the bar up. Once again, with 30 kilos, you might have to do it with lighter.
And what I do is I move over my head three times.
So one
Two.
Three.
and down.
And again, three times. One.
Two.
Notice how it finishes in a different position. Now it's in front of me.
as opposed to behind me.
and down.
all the way down.
One.
two
Three.
And down.
You can see I've gone all the way down.
Not half down, all the way down.
I'm back up.
One.
to
Three, hold it here, don't be a little bitch, hold it with your arms.
and down.
Thank you.
Once again, we do 25.
The reason I do 25 is because 25 allows you to work your muscles,
and your cardio at the same time.
If you want to be big,
really big you'll do reps of
five to eight.
maybe, or eight to ten. If you want to be strong and you're only looking for strength,
You'll do reps of one,
to four. We're looking at real heavy weight once or twice.
If you're looking to be in good shape, if you're looking to be fit and lean,
You have to do lots and lots and lots of them.
high reps with lower weight.
And that allows you to get cardiovascular, allows you to get out of breath.
and also work on your overall physique.
Unless, I mean, I don't know.
In my personal experience,
Girls don't find that whole bodybuilder shit attractive.
You ask any girl, look at a bodybuilder, is she good looking? No, it's too much.
These dudes who do that bodybuilding shit,
It's gay.
They do it for other dudes. It's a male beauty pageant.
"I have big muscles, do you like my big muscles?" And some other dude's like, "Yeah, you have a great ass, man." It's super humble.
I have all my meals in little boxes. It's homo. This whole thing's homo.
We're always going to do that.
Good physical condition is what a woman wants.
Bit of muscle on you.
toned lean. To get that, we do that with
Lower weight, 30 kilos.
Higher reps.
So for the squat exercise, exactly the same.
25
Four sets, 100 in total, two minute breaks in between.
If you need a slight longer break, that's fine.
But finish 100.
It's better to do 25
Have a five minute break.
25 have a 10 minute break.
25 have another 10 minute break doesn't matter if you're so exhausted and
We need long breaks.
That's fine.
But do the 100.
Don't quit on the number you're doing or you're never going to really get better. Same with the burpees.
Get 100 done. Four sets of 25.
If you only do 10 and you're so fucked and you can't move,
You have to stop for like 30 seconds, get your breath back and then carry on. Good.
It's better than quitting altogether, but you have to do 100.
So the burpees go with tuck jumps together, the squats are on their own.
But once again, the burpees are the most important thing. I stress doing the burpees.
above the squats if you can only choose to do one exercise.
There's only one other exercise I do.
So you've seen two of them, there's literally only one other exercise I do.
This is an upper body exercise. This is specifically for my upper body and my upper body only.
Like I said,
The burpees are the most important.
After that, the squats, because the squats work your legs and your arms.
This is purely upper body.
Now, you've got two kinds of strength. You have that very static
big bench press strength like the weight lifters have, and you have that, I don't know if any of you have ever wrestled or fought a Jiu Jitsu guy or anything,
that wiry annoying strength just that wiry strength and that kind of strength
isn't static, it's a dynamic strength.
So I do this
exercise because
It's dynamic. It's lots of moving. It's not static on a machine.
It's lots of moving, it's adjusting grips, it's a few difficult things.
So what I basically do is, same weight,
No fucking around changing weights.
We're not in the gym, we don't fuck around with that stuff.
So what we're basically looking to do is three exercises.
in one set.
So the exercises are,
When I hold the weight, I'm going to pull it up laterally.
We'll do 10 of them.
And then without putting the bar down, we're going to transition.
And do 10 of these.
And after you've done 10 of them, without putting the par down,
We're going to transition.
I'm going to swap our grip on the bar, hold it like this.
and do 10 of them.
So total of 30.
I'm going to aim to do that four times in a row.
So,
demonstration.
Bar up. So, ten.
All the way up.
-
*Bell rings*
Thank you.
*Ding*
Thank you.
*phone rings*
Thank you.
Straight away, change of grip.
*Tick*
Thank you.
Bye.
I throw it up to change my grip. If you're not comfortable with that, you can hold it and change it slowly.
My hands are now reversed.
*clicks*
*Ding*
Thank you.
*sad music*
*sad*
Thank you.
Thank you.
Bye.
Thank you.
Now I've got to change the grip back to the original grip. So once again I throw it like this.
Hold it and back again.
*Ding*
- Got there.
*throwing*
If you drop it,
That's what we have the max for.
So, when you go to here again,
Up again.
You're looking to do four in total.
Four sets.
And you're going to do that four times.
So,
Start with here, 10.
10
Change the grip, 10.
Back down to here.
10, 10, 10, back down to here, 10, 10, 10,
And the last one, 10.
10-10.
And that's one set.
Four times in total is what you're looking to do.
Between those three exercises, that is all I use to stay in pristine physical condition.
Thank you.
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