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Instructional Video Blog: Inside Workout

Inside Workout

As promised in the Deck of Cards Workout:

The inside workout video below was my go-to workout when I was stuck indoors. It hits every major muscle group and can be done with minimal space. It is the perfect maintenance lifting that I wrote about in my very first blog post, Working Out for Wrestling and Wrestling with Your Destiny. The only equipment you need are a pair of dumbbells. I used 20 pound dumbbells.

As I say in the video, the original workout was given to me by my brother, Rob Bonora. He is a National Academy of Sports Medicine (NASM)-certified personal trainer. I modified his workout by adding one exercise into the routine (calf raises) and by performing more sets. Rob recommends 10 reps and 3 sets. Whereas I typically did 10 reps and 10 sets. I did the workout when I did not have a match for a few days. Start with his recommendation by doing 3 sets and work your way up to my 10 sets.

A word of warning: If you do the recommended 10 push-ups for each rep and do 10 reps for 10 sets, it will equal 1000 push-ups for the overall workout. Performing 1000 correct push-ups alone is very, very difficult to do. When you are doing all of the other exercises it is that much harder. I did not state this clearly enough in the inside workout video below, but start out with 1-5 push-ups in each rep and work your way towards 10.

Enjoy this inside workout and perform each movement of each rep of each set correctly.

If you are going to take the time to do something, what is the point in not doing it the best you can?

Inside Workout


  1. September 26, 2011    

    Awesome workout! But just doing 3 sets I felt exhausted already. Maybe I should take it slowly…thanks for sharing!

    • September 26, 2011    

      Great. Definitely take it easy at first and work your way up. Good luck.

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