THE
BODYWEIGHT
PROGRAM
BUILD STRENGTH WITH YOUR BODYWEIGHT
JOSH LUJAN
&
SHANNON CONTRERAS
T H A N K YO U
FOR INVESTING IN YOU
The contents of this program are based
on my own online research and personal
experience
— I am simply an individual
intrigued by pushing the limits of my
body and finding the most effective ways
to do so. Please consult with a licensed
professional
and
your
doctor
before
engaging in these exercises. In addition,
your results will vary depending on the
diligence,
consistency,
and
intensity
you utilize with these training methods.
The goal of this program is to build general capacity strength that we can
take into any specific area of training. This means, by taking the time to
master the fundamental compounds, we lay a solid foundation to launch us
forward in our more specific training goals.
—
J O S H
L U J A N
CONTENTS
SHIFT YOUR IDENTITY
4
PHILOSOPHY
5
WA R M - U P
12
TRAINING
14
A NOTE ABOUT LIFESTYLE
21
SUGGESTED EQUIPMENT
25
LEARN MORE
28
33
S H I F T YO U R I D E N T I T Y
The first step is to flip the mental switch, who are you ? Are you the type of
person that prioritizes health and fitness? If not, it is time to look yourself
in the mirror and make that choice, to make that commitment, and decide
who you want to be. By following this program you are going to become the
type of person that takes their health and fitness seriously.
CLICK HERE TO BEGIN
4
PHILOSOPHY
W H AT T O K N O W B E F O R E G E T T I N G S TA R T E D
P R O G R E S S I V E OV E R L O A D
In order to achieve results using
Simply put, the body will not change unless
only one’s bodyweight, “progressive
it’s challenged through increased training
overload”
is absolutely essential.
stimulus — or the greater demands we
Progressive
overload
concept
present it with. This is because, if we begin to
your
grow complacent with our training, the body
musculoskeletal system to get stronger
is not forced to make further adaptations.
by progressively adding more repetitions,
“Plateaus” in training are often the result
weight,
or
of not making your muscles work harder. I
progressing to more advanced variations of
cannot stress enough that if no measures
an exercise. Each week, one should aim to
are
progress in one of these areas.
overload, no progress will be made.
of
incrementally
time
under
is
the
challenging
tension
(TUT),
taken
to
track
and
progressively
D O N O T M O V E T O M O R E D I F F I C U LT P R O G R E S S I O N S U N T I L Y O U C A N
EXECUTE PROPER FORM AND SUFFICIENT REP RANGES IN YOUR
CURRENT PROGRESSION.
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PHILOSOPHY
THE MODEL
B O DY W E I G H T PROGRESSIVE OVERLOAD
One of the many advantages of bodyweight training is the ability to leverage more
or less of our bodyweight to scale an exercise up or down as necessary. Here's how
you can progress in bodyweight training:
Choose variations that can be performed in the desired rep range.
Make sure to always challenge yourself,
In addition, increasing
while maintaining controlled and safe
tension
form. This means, if less than 5 reps are
isometrics, eccentrics, or when training
performed, regress to an easier variation,
without added weight) can be a useful
and if more than 12 reps are performed,
tool to simulate ‘increasing’ weight
it’s time to level up to a more difficult
without ever touching a weight belt. In
variation.
other words, slower reps = harder reps.
(especially
time
when
under
utilizing
- P L AT E A U S If progress is halted in one area, I would recommend taking 4-6 weeks simply maintaining
(or even taking a step back and regressing) and working on technique, then working
back up. During this downtime, focus may shift to another compound for improvement.
This has helped me personally break through many plateaus.
66
PHILOSOPHY
THE MODEL
WEIGHTED PROGRESSIVE OVERLOAD
Outlined is the linear progression model that I utilize for progressively
challenging my body when utilizing added weight:
WEIGHTED TRAINING PROGRESSION EXAMPLE:
WEIGHTED DIPS:
WEEK 1:
45LB X5
25LB X8
10LB X10
WEEK 2:
45LB X6
25LB X8
10LB X10
WEEK 3:
50LB X4
25LB X8
10LB X10
WEEK 4:
50LB X5
25LB X8
10LB X10
WEEK 5:
50LB X6
30LB X7
15LB X9
WEEK 6:
50LB X6
30LB X8
15LB X10
To simplify, I will either add 5 lbs
Progressing in all lifts or movements
or increase by one rep each week
simultaneously
(the same principle applies if using
(especially as the athlete becomes more
resistance
or
advanced). Choosing a few lifts to focus
For
on, while aiming to maintain in other
advanced trainees, increasing by 2.5 lbs
areas, is often a more practical and viable
instead of 5 lbs can be beneficial.
approach.
bands,
bodyweight,
weighted bodyweight training).
is
not
realistic
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SET & REP SCHEMES
In order to hit the desired total weekly volume for each movement, I primarily utilize
the following rep schemes in my training (one set and rep scheme at minimum
in 6 week cycles, ie. I do not swap between 5x5 and reverse pyramid weekly):
REP SCHEMES:
COMPOUND MOVEMENTS:
REVERSE PYRAMID: 6, 8, 10
5X5: 5, 5, 5, 5, 5
ISOLATION MOVEMENTS:
STRAIGHT SETS: 8, 8, 8
REST-PAUSE
SUPERSETS
COMPOUND MOVEMENT TRAINING:
I S O L AT I O N M O V E M E N T T R A I N I N G :
REVERSE PYRAMID: 6, 8, 10
REST-PAUSE: ONE LARGE SET, FOLLOWED
I have found reverse pyramid training to be incredibly
effective for building strength and muscle. After a
warm-up set, perform the most advanced progression
or weight one can handle for 6 reps, followed by an
intermediary progression or weight that can be
performed for 8 reps, and finish with a progression
or weight that can be performed for 10 reps.
BY SUCCESSIVE MINI-SETS
Rest pause training is often effective to ‘burn out’ the
smaller muscle groups when the goal is hypertrophy
(ie. biceps, triceps, or calves). Perform one larger set
of 15+ reps, followed by 3-4 smaller sets of 8 reps with
short rest periods between each set (8-10 seconds).
SUPERSETS: ONE SET IMMEDIATELY
FOLLOWED BY ANOTHER SET
5X5: 5, 5, 5, 5, 5
Super sets are generally recommended to be
5x5 training is primarily focused on building strength.
After a warm-up set or two, perform 5 sets of 5
repetitions at an appropriate progression or weight.
performed with antagonistic muscle pairs (ie. bicep
& tricep). Perform both sets of opposing muscle
groups back to back and then rest 45 seconds.
STRAIGHT SETS: 8, 8, 8
I utilize straight sets (when all sets = same number of reps) for isolation movements or when aiming to
maintain strength in a certain compound movement.
8
PHILOSOPHY
HOW TO ACHIEVE GOALS
TRACK YOUR TRAINING
To track each compound movement, I simply use
a notepad on my phone (feel free to use any app
of your choice). Don’t underestimate the power
of tracking repetitions and sets each week —
this is how progress is made. If progress is
not being made on a monthly basis, we need to
reassess training protocol (time under tension,
repetitions, range of motion, form, intensity, and
recovery).
RECORD YOURSELF
Filming our training (video recording) is a
helpful tool, as we can be critical observers
of our form and whether we are progressing
each week towards our goals. If you would
like feedback on form and progressions,
feel free to post in the #fitness discord
channel.
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SET GOALS
W H AT I S T R A I N I N G A F T E R A L L I F W E D O N ’ T
GET CLOSER TO OUR GOALS?
Set a specific, attainable goal focused around an action that can be
achieved (ie. I want to do 5 repetitions of a chin up). The key here is to
focus on one goal at a time - as the more goals we attempt to take on
at once, the more our time and energy is dispersed, and the likelihood of
achieving any of the goals we set out to achieve becomes overwhelming
and out of reach. This means we may have to press pause on other goals
for the time being in order to succeed in our top-priority goal.
DON’T
OVER-COMPLICATE
IT!
Setting small, track-able
(measureable) goals each week, will ensure we continue moving
forward and actually “see” the evidence of our efforts week-to-week,
and this is motivating!
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W E A R E W H AT
W E R E P E AT E D LY D O.
EXCELLENCE, THEN, IS NOT AN ACT,
BUT A HABIT.
ARISTOTLE
11 1 1
GENERAL WARM-UP
COMPRESSION & DECOMPRESSION
THIS
IS
A
GENERAL
WA R M - U P
I
PERFORM
T R A I N I N G S E S S I O N . R E P E AT E A C H E X E R C I S E
TO
MOVE
DY N A M I C A L LY
AND
GIVE
THE
BEFORE
3 TIMES.
B O DY
W H AT
EVERY
FEEL FREE
IT
NEEDS.
CLICK ON EACH EXERCISE FOR HOW TO PERFORM
DEAD HANG
DEEP SQUAT
1 MIN. INTERVALS
1 MIN. INTERVALS
LEG SWINGS
ARM SWINGS
10 SWINGS EACH LEG
10 SWINGS EACH ARM
( L AT E R A L & M E D I A L )
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SPECIFIC WARM-UP
PRIME THE BODY
BEFORE
EACH
EXERCISE,
UP
OF
FEW
SET
BODYWEIGHT
PUSH-UPS
A
REPS.
PUSH-UPS
BEFORE
PERFORM
FOR
BEFORE
REGULAR
A
LOW
EXAMPLE,
WEIGHTED
PUSH-UPS.
INTENSITY
PERFORM
PUSH-UPS,
WE’RE
A
WARMSET
OF
OR
KNEE
PRIMING
OUR
BODIES HERE FOR HIGH INTENSITY IN THE UPCOMING SETS.
13
UPPER I
MONDAY
CLICK THE LINK ON EACH EXERCISE!
FORM AND PROGRESSIONS FOR ANY LEVEL
PULL-UPS
5X5 OR REVERSE PYRAMID
FULL REST PERIODS
VIDEO PROGRESSIONS
PUSH-UPS
5X5 OR REVERSE PYRAMID
FULL REST PERIODS
VIDEO PROGRESSIONS
B O DY W E I G H T R O W S
3 SETS OF 8-12 REPS
60-90 SEC REST
VIDEO PROGRESSIONS
R I N G C H E S T F LY
R I N G B A C K F LY
3 SETS OF 8-12 REPS
3 SETS OF 8-12 REPS
45 SEC REST
45 SEC REST
VIDEO PROGRESSIONS
VIDEO PROGRESSIONS
* O P T I O N A L : S U P E R S E T C H E S T F LY S & B A C K F LY S T O S A V E T I M E .
141 4
MOBILITY
TUESDAY
UTILIZE ACTIVE REST DAYS FOR I NT E NT I O NAL F O C US ON BODY
A WA R E N E S S A N D M O B I L I T Y T R A I N I N G . M O B I L I T Y S E S S I O N S E N H A N C E
OUR TRAINING BY INCREASING ROM, REDUCING RISK OF INJURY, AND
DEVELOPING OPTIMAL TECHNIQUE. TRAINING SESSIONS ON THESE
D A Y S M A Y S PA N F R O M 3 0 M I N . - 1 . 5 H O U R S E S S I O N S W I T H E N E R G Y
D E V O T E D P R I M A R I LY T O A C T I V E S T R E T C H I N G , D Y N A M I C S T R E T C H I N G ,
AND INTUITIVE MOVEMENT.
FOLLOW ALONG
MOBILITY ROUTINES AND FLOWS
151 5
LOWER
WEDNESDAY
CLICK THE LINK ON EACH EXERCISE!
FORM AND PROGRESSIONS FOR ANY LEVEL
P I S T O L S Q U AT S
4 SETS OF 5-12 REPS
FULL REST PERIODS
VIDEO PROGRESSIONS
ROMANIAN DEADLIFT
(SINGLE LEG)
OR NORDIC CURL
3 SETS OF 5-12 REPS
2 MIN REST
VIDEO PROGRESSIONS
SISSY SQUAT OR
BULGARIAN SPLIT SQUAT
3 S E T S O F 5 - 1 2 R E P S T O TA L
45-60 SEC REST
VIDEO PROGRESSIONS
SINGLE LEG HIP THRUST
4 SETS OF 8-12 REPS
45-60 SEC REST
VIDEO PROGRESSIONS
*OPTIONAL: SUPERSET TOE RAISES & CALF
RAISES TO SAVE TIME.
TOE RAISES
STANDING CALF RAISE
4 SETS OF 12-15 REPS
4 SETS OF 8-15 REPS
45-60 SEC REST
45-SEC REST
VIDEO PROGRESSIONS
VIDEO PROGRESSIONS
(SINGLE LEG)
16
CORE
THURSDAY
CLICK THE LINK ON EACH EXERCISE!
FORM AND PROGRESSIONS FOR ANY LEVEL
HANGING LEG RAISE
3 SETS OF 8-15 REPS
45-60 SEC REST
VIDEO PROGRESSIONS
HOLLOW BODY HOLDS
3 S E T S TO FA I LU R E
45-60 SEC REST
VIDEO PROGRESSIONS
L-SIT
3 S E T S TO FA I LU R E
45-SEC REST
VIDEO PROGRESSIONS
OBLIQUE HANGING LEG RAISE
(EACH SIDE)
3 SETS OF 8-15 REPS
45-60 SEC REST
VIDEO PROGRESSIONS
C L I C K F O R A D D I T I O N A L C O R E E X E17R C I S E S
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UPPER II
FRIDAY
CLICK THE LINK ON EACH EXERCISE!
FORM AND PROGRESSIONS FOR ANY LEVEL
PIKE PUSH-UPS / HSPU
5X5 OR REVERSE PYRAMID
FULL REST PERIODS
VIDEO PROGRESSIONS
DIPS
5X5 OR REVERSE PYRAMID
FULL REST PERIODS
VIDEO PROGRESSIONS
FACE PULLS
3 SETS OF 8-15 REPS
45 SEC REST
VIDEO PROGRESSIONS
* O P T I O N A L : SUPERSET BICEP CURL & TRICEP EXTENSION TO SAVE TIME OR UTILIZE
R E S T PA U S E T R A I N I N G .
BICEP CURL OR
TRICEP EXTENSION
PELICAN CURL
3 SETS OF 8-12 REPS
3 SETS OF 8-12 REPS
45 SEC REST
45 SEC REST
VIDEO PROGRESSIONS
VIDEO PROGRESSIONS
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MODULAR
S AT U R D A Y
F O R D E TA I L E D B R E A K D O W N S
CLICK THE LINK ON EACH OPTION
USE
THIS
MODULAR
DAY
TO
S TAY
ACTIVE
AND EXPLORE NEW WAYS OF MOVEMENT IN AN
UNSTRUCTURED MANNER. IN OTHER WORDS,
J U S T P L AY .
POTENTIALS:
432 MOBILITY CIRCUIT
GET OUTSIDE: HIKE, WALK, RUN, SPORTS
SKILLS TRAINING
MOBILITY TRAINING
CORE TRAINING
191 9
ACTIVE REST
DE-STRESS
S U N DAY
If you’ve truly pushed it hard throughout the week (and
you're clearly feelin' it!), take this day to fully rest and
recover (only engage in physical activity that doesn’t demand
too much of the body). Recovery is important to come back
stronger each week. This includes de-stressing and taking
time to relax from the week’s stressors and efforts. However,
Sunday is also a great day to “actively” rest by doing some
light' yin' yoga or mild mobility flows, get outside for a 30
min walk in nature or go on that hike you've always wanted to
climb! And get ready to push hard for the week ahead!
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A NOTE ABOUT
LIFESTYLE
Training effectively throughout the week is just one
piece of the puzzle. It is equally important to audit
our lifestyle and how this is influencing our goals. Am
I adopting healthy habits? Am I nourishing my body in
a way that is supporting my training? Am I training 1
hour each day then sitting the remainder of the day?
Making lifestyle changes such as implementing a
standing desk at work (or gaming), or scheduling more
frequent breaks, stretching periodically, integrating a
daily walk in our regimen, etc. can greatly enhance our
training results.
21
21
RECOVERY
In addition to our lifestyle habits, we can not dismiss the
importance of recovery and its influence on our progress.
If we are not coming back stronger week-to-week, we need
to assess the possible factors influencing our barrier to
progress. Assuming the training protocol is properly met, we
must assess if we are supporting the efforts we’ve put into
training with proper recovery protocols.
I F W E A R E N O T R E C O V E R I N G P R O P E R LY, F O C U S O N T H E P I L L A R S O F G O O D
H E A LT H . H E R E A R E S O M E B A S I C R E C O V E R Y F A C T O R S T O C O N S I D E R F I R S T:
SLEEP: 7-9 HOURS NIGHTLY
SUNLIGHT: 20+ MINS OF DIRECT SUNLIGHT
WATER: ~1 GALLON DAILY
PROTEIN REQUIREMENTS: .8G / LB OF BW DAILY
MICRONUTRIENTS: FRUITS & VEGGIES
CHECK OUT THE COOKBOOK FOR MEALS TO FUEL THE BODY!
N O T E : If I’m not recovering fully and progress begins to stagnate, I will intuitively add in periods of
maintenance (or even periods of regression) to allow myself to come back stronger in the long term.
However, I do not plan these ‘deload weeks’ on a regular basis, as I find the minimalistic nature of this
program (3 strength training days per week), almost always allows for enough time to fully recover.
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STRESS & RECOVERY
Do not disregard how stress can impact our bodies’
ability to recover. Stressors can come in many forms. It
is important to take note of the “stressors” in our lives,
both physically and mentally (ie. excess screen time,
not taking time to pause and breathe, etc).
Listen to your body. We do not want to overload our
central nervous system, as this will inhibit our bodies'
ability to adequately recover. Assessing the potential
factors inhibiting progress is critical in order to continue
moving forward. Although periods of stagnation are
normal and expected, understanding why stagnation is
occurring will allow us to adjust these limiting factors
and break through a plateau.
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W H EN TO T R A I N
T H E B E S T T I M E T O T R A I N I S T H E T I M E T H AT Y O U C A N
C O N S I S T E N T LY S H O W U P A N D T R A I N .
Be realistic about your schedule, and when you can honestly show
up each day to follow through with your training, whether this is
morning, afternoon, or evening. It’s best to be specific and decisive
in implementing our training regimen in our day, as we are more
likely to be consistent when we’ve scheduled it and established a
deliberate routine. For example, "I will train each day at 7am, on my
lunch break, before I pick my kids up from school, after my morning
coffee, or before my dinner", etc.
365
(1.00) = 1.00
DOING THE SAME THING
(1.01)
SMALL PROGRESS EVERYDAY
= 37.7
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SUGGESTED EQUIPMENT
CLICK HERE
FOR THE EQUIPMENT WE USE
BE R E S O U R C E F U L
Although you don’t need fancy equipment
If you do not have access to equipment,
to achieve results, progressive overload
allow your environment to facilitate
in
require
your success, not hinder your progress!
some creativity. In other words, use your
Knowing you can hit a bodyweight
surroundings
workout anywhere
bodyweight
to
training
your
may
advantage!
For
simply using your
example, you can add weight to your
surroundings
exercises with household items such as
freeing, as you do not need to rely on
bags of rice or a backpack full of books.
the perfect conditions to align in order
Two chairs can be positioned for dips and a
to follow through with your training!
is
empowering
and
stable desk can be used for rows.
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25
To maximize training efficiency and recovery, don't forget to
do your dailies.
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S H A R E YO U R P R O G R E S S
Plug in with the #fitness channel in our discord group to share your
results and progress with others! This is surprisingly motivating!
Do not underestimate the incredible power of community when it
comes to achieving our goals and transforming our identity. Success
in our health journey has a lot to do with the type of influences and
environment we surround around ourselves with.
A community that supports one another can motivate us to not only
continue making strides towards our goals, but aids in shifting our
identity into the “type of person that TRAINS”. As soon as we begin to
think of ourselves as the TYPE OF PERSON THAT TRAINS, we begin to
be that person with each choice we make. This takes an identity shift,
how we view ourselves has to change!
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UNDERSTAND WHY WE TRAIN THIS WAY
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REP RANGES
A NOTE ABOUT REP RANGES
Your rep range should align with your goal, ie. if your goal is endurance, aim for higher rep
ranges. Personally, I aim to train in the 5-12 rep range to primarily focus on strength,
while maintaining a general emphasis on hypertrophy. These goals can shift over time.
GENERAL RECOMMENDATION FOR REP RANGES:
< 6 R E P S : STRENGTH
6-12 REPS:
BALANCE BETWEEN STRENGTH & HYPERTROPHY
12-20 REPS:
A BALANCE HYPERTROPHY & MUSCLE ENDURANCE
2 0 + R E P S : MUSCLE ENDURANCE
Although there is crossover between all of these rep ranges, if the goal is strength
and hypertrophy and you are performing a chin-up for 14 repetitions, it is time to add
enough weight where you can properly execute 5-12 reps. Correspondingly, if your
goal is strength and hypertrophy and you are performing a weighted chin-up for 3
repetitions, it is time to reduce weight (or regress to an easier variation) to a level you
can perform 5-12 reps.
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LEARN MORE
OPEN VS CLOSED CHAIN
W H Y I T R A I N T H I S WAY
The power of closed kinetic chain exercises
This program primarily utilizes closed chain exercises (exercises where
the hands/feet remain fixed while the body is in motion) due to their
strong crossover to advanced bodyweight skills and ‘functional strength.'
And personally, I simply love the way closed chain exercises demand total
body engagement. These exercises build more than strength, they build
body control and awareness. Examples include: dips, pull-ups, squats,
push-ups.
As opposed to, open chain exercises (exercises where the hands/feet
move and the body remains stationary) that are preferred for isolation
when hypertrophy is the primary goal (ie. bench press, bicep curl).
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FREQUENCY & INTENSITY
FREQUENCY & INTENSITY
There are many ways to obtain results by
And finally, I tend to suggest avoiding high
tweaking frequency (how often one trains)
frequency and high intensity — as it may result
and intensity (how close to full effort one is
in injuries, and minimizing injuries is critical to
training). For me, the approach that has worked
obtain long term progress.
to build strength is: low frequency and high
intensity.
However, if your goal is skill-based (such as
handstand), lower intensity coupled with higher
Although
higher
frequency
and
moderate
intensity can also prove to be highly effective,
In most cases, I
perform
with
low
recommend
frequency
beginners
and
high
intensity as opposed to higher frequency and
moderate intensity, as it can be challenging
to appropriately monitor moderate intensities
frequency is recommended. The goal here
isn’t to build strength, but rather, to improve
at a skill. Similarly, if we are learning a new
movement pattern, a lower intensity and higher
frequency can also be utilized to simply learn
this movement pattern effectively.
levels with a new trainee.
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LEARN MORE
VOLUME & INTENSITY
VO L U M E & I N T E N S I T Y
Volume, or the total amount of work performed
(sets, reps, and weight), can also be tweaked.
High volume and lower intensity, medium
volume and medium intensity, and low volume
and high intensity have all been shown to work
for improving strength and size (muscle mass/
hypertrophy). I personally prefer (and have
seen the best results) with a low volume,
high intensity approach.
A NO TE O N I N T E N S I T Y
This means, I aim for 25-30 total repetitions
Intensity can often be understated. If we
for each movement weekly with high intensity.
are looking to train with high intensity,
These are quality repetitions, full effort,
do not just go through the motions. How
mindful, demanding complete presence — in
do you know if you're truly reaching your
other words, no ‘fluff’ reps.
intensity threshold? If someone were to
give you a million dollars at the end of
While
learning
the
proper
biomechanics
(the ‘ins and outs’ of the movement), lower
your set to just hit a few more reps, you
should not be able to perform them.
intensity and higher volume is advised until a
solid foundation in form is developed.
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REST PERIODS
R E S T PE R I O D S
If the goal is strength, rest periods of 3 to 5
mins (or longer) between compound sets are
preferred. A suitable rest period for strengthfocused lifts should leave you feeling physically
and mentally recovered to tackle the next set.
If the goal is hypertrophy (growing the
muscle), aim for rest periods of 45 second to 3
minutes between sets.
If the goal is endurance, aim for shorter rest
periods. Strive for no more than 45 seconds for
rest periods between sets. To increase heart rate
and keep the blood flowing, utilize supersets for
isolation movements.
I aim to train with full rest periods (the
amount of time needed to be fully ready for the
next set) for compound movements (multijoint movements), and around 45 second rest
periods for isolation movements (single-joint
movements) for a balance of strength and
hypertrophy goals.
REST PERIODS:
STRENGTH: 3-5 MIN
HYPERTROPHY: 45 SEC - 3 MIN
ENDURANCE: 45 SECONDS OR LESS
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RANGE OF MOTION
RANGE OF MOTION
Range of motion is often a topic of discussion
— to train with full range of motion, or not to?
Which is better?
The answer is: it depends on our goals.
If hypertrophy (growing the muscle) is the
primary
goal,
then
maintaining
constant
tension (stopping short of full ROM) is generally
preferred. However, if mobility and calisthenic
crossover is desired (my personal preference,
and the focus of this program), then training
with full range of motion is the way to go.
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FOR MORE
FITNESS & NUTRITION CONTENT:
INSTAGRAM: @JOSHLUJAN
TWITCH: TWITCH.TV/XARYU
TWITTER: @XARYU
DISCORD
COOKBOOK
FUNDAMENTALS
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