By Wesley Wise: Former Fat Guy and Fitness Enthusiast
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The podcast currently has 37 episodes available.
This is a full body, high intensity workout that will improve strength, stamina, and cardiovascular endurance. It is very challenging but it’s going to make you feel AMAZING.
Equipment needed: Workout mat and 1-2 sets of dumbbells.
If you’re looking to build muscle, burn body fat, and transform your body, this is the workout for you! We’re also improving mobility, endurance, stamina, and actively recovering.
HIIT workouts like this, in combination with a consistent weight training regimen, are what every human needs to achieve their best body ever and peak health. I used to be 90lbs overweight and addicted to junk food, drugs, and alcohol, so it’s my mission to share my story and inspire others to make wise choices in their own lives. If I can turn my life around, you can too!
For more on my transformation story, head over to WiseEats.com/MyStory.
This workout is inspired by UFC Fit, the exercise program that got me to fall in love with fitness. Big shout out to my coach, Mike Dolce, for his constant motivation through the years. 10 years ago, his program taught me discipline, consistency and hard work. The workouts made me feel incredible, got me in awesome shape, and now I want to pass that gift onto others with the Wes Fit series.
Practice Makes Perfect!I suggest watching the video ahead of time to get familiar with the exercises, so you know what to expect. If there’s a movement you can’t do, don’t worry, it’s ok to modify. Do your best and move on – but don’t give up! Your goal should be to complete this work out all the way through, because every able-bodied human should be able to do this routine.
The audio only version is available in the Wise Eats podcast feed on iTunes or wherever you listen to podcasts. If you enjoy the workout, please like, subscribe, comment, and leave a review in iTunes!
This workout is about 30 minutes total. We’re doing 3 rounds, 4 exercises per round, each repeated twice. We end the workout with a 60-second finisher and a cooldown to stretch and recover. Feel free to pace yourself and take extra breaks as needed, you’re gonna need them!
HIIT #1 RoutineWarm-Up – 30 Seconds Each
Round 1 – 4 Exercises Each Round, Repeated Twice
Round 2
Round 3
Finisher – 60 Second Strike & Sprawl
Cool Down – 15-30 seconds per pose
If you completed this workout, let me know in the comments! I designed this workout myself and created the video from scratch, so I’d love to know your thoughts!
This is the first of four videos in this series. I also have more workout videos and a fitness entertainment podcast over at WesFitness.com. Thanks for being here and I hope you love this workout!
Track List (YouTube Audio Library)
Take care, have a great day, and make wise choices.
Ho ho ho, wise guys and gals! In this special Christmas edition of the podcast, we’re dishing up another enlightening segment of This Day in Diet History, where I break down my poor diet from Christmas Eve 2009 and compare with today. We’re talking about the types of foods you should be eating and avoiding to get in shape and optimize your health! We’re also sharing a delicious, healthy chocolate chip cookie recipe that Santa is sure to love! All that along with plenty of Christmas spirit and much more in Episode 36!
For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode36
Episode Timestamps
Recipes Mentioned in This Episode:
Articles/Brands/Products Mentioned in This Episode:
Music Used/Mentioned in This Episode
Movie Clips
Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube
The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!
Submit questions, comments, feedback to [email protected] or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing.
Merry Christmas & Happy New Year!
Be good to yourself, be good to others, and make wise choices!
In Episode 35, I’m sharing my 10 key takeaways from The Power of Now by Eckhart Tolle, with a little help from my old Spaceballs friends. It’s a spiritual enlightenment edition of the Wise Eats Podcast!
For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode35
Episode Timestamps
Articles/Brands/Products Mentioned in This Episode:
Movie Clips
Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube
The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!
Submit questions, comments, feedback to [email protected] or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!
In this episode, we’re talking meditation! As part of my New Years’ resolution for 2020, I meditated for at least 5 minutes every single day for two months. I’ll be sharing the results, the benefits of meditation, and my 10-minute meditation routine. All of this and more in Episode 34! Namaste, wise guys and gals!
For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode34
Episode Timestamps
Delicious, Real-Food Recipes: Wise-Eats.com/Recipes
Articles/Brands/Products Mentioned in This Episode:
Movie Clips
Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube
The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!
Submit questions, comments, feedback to [email protected] or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!
This is a workout I have loved for years and wanted to share because it’s highly effective, equipment-free, and can be done anywhere, which many people are needing right now in these crazy times.
I never thought I would have six-pack abs, but this workout along with proper diet and weightlifting helped me get there!
In addition to the 15-minute ab routine, there is a 5-minute bonus mobility, stretching, and flexibility drill at the end. If done all the way through, it takes about 20 minutes total and is very challenging. I performed this workout nonstop all the way through for the purposes of the video shoot, so you will see me struggling on many of these exercises!
To follow along with the YouTube video for this workout, go to: Wise-Eats.com/AbShredder
Exercise List Perform Each Movement for 25 Repetitions
Cool Down & Mobility
Please don’t forget to click thumbs up and subscribe if you liked this video. I put out as much quality stuff as I can and really appreciate the feedback/support!
Exercise Form Tips
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Notes:
If this workout is beyond your skill level, you can cut the reps in half and do 10-15 reps per exercise instead or modify the movements to your capability. Better to do some of it than nothing at all! Just get better every single time. Usually, I do the entire routine, but some days, I’ll just pick a few of the movements and do those on their own. Or, I’ll do one half of the workout today and the rest tomorrow. Do as much as you can handle and GO FOR IT!
You’re doing over 300 total repetitions in this workout. I recommend that you take breaks to ensure that you’re able to perform the movements safely and with maximal effort for the greatest result (ABS BABY!)
Personally, I train abs 1-3 days per week and keep it separate from my normal weightlifting sessions. I’ll usually do it first thing in the morning, especially if I have another hard work out later in the day. And I ALWAYS prefer to do this outside in the sun, when possible (that goes for all exercise, actually). The beauty of this workout is that it doesn’t require equipment, so it can be done anytime, anywhere!
Here are some of my other favorite ab exercises:
Why I Love This Workout
This is one of the workouts that originally got me to fall in love with exercise back in 2009. At that time, I was 90lbs overweight and extremely unhealthy. The truth is, this ab routine is great, but if you really want to make progress, you need to focus on your diet and living a healthy lifestyle overall. Once you start to make healthy diet choices, exercise regularly, and reduce your overall body fat, those abs will be popping in no time! And this workout will definitely help.
For more on my transformation story, head over to WesFitness.com.
Note: I did not personally design this workout. It is a very popular, mainstream routine that I have enjoyed for years and wanted to share because it’s been very effective for me in developing great abs!
Enjoy the workout, have a great day, and make wise choices!
Music
In Episode 32, we’re dishing up my daily routine for optimized health and productivity. I’m going over my full routine that promotes high performance, energy, and mental clarity. These are the exact behaviors I follow every day in order to improve health and achieve goals. While there are some day-to-day fluctuations, many of these habits are constant, non-negotiable aspects of my daily life.
No matter what your goal in life is, I believe the greatest predictor of success is a strong foundation of health and fitness. I was 90lbs overweight, with no direction in my life, addicted to drugs, food, and alcohol. By implementing the habits I’m going to share today, I completely turned my health around, got in the best shape of my life, earned a master’s degree in Finance, have my own fitness website and podcast, am starting a family, and crushing every day with energy I never had before. The habits I incorporate each day fuel me with the power to pursue all my passions instead of holding me back like they were before. I’m able to live each day to its fullest and be the best, most happy version of myself, because of this daily routine.
For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode32
Episode Timestamps
Recipes Mentioned in This Episode:
Articles/Brands/Products Mentioned in This Episode:
Movie Clips
Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube
The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!
Submit questions, comments, feedback to [email protected] or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!
Episode 31 is a Halloween Spooktacular, with plenty of frights and sights to feast your eyes upon. We’re talking about the COVID-19 impact on Halloween, new costumes in 2020, some Halloween history, and 8 tips for you to enjoy a healthy and safe holiday this year. Happy Halloween!
For show notes, YouTube video, and more, go to Wise-Eats.com/Episode31
Episode Timestamps
Recipes Mentioned in This Episode:
Articles/Brands/Products Mentioned in This Episode:
Music Used/Mentioned in This Episode
Movie Clips
Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube
The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!
Submit questions, comments, feedback to [email protected] or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!
In Episode 30, we’re talking about the ingredient lists of many popular Halloween candies and why you probably want to avoid most of them. All with a little help from my good buddy, Beetlejuice!
For show notes, YouTube video, transcript, and more, go to Wise-Eats.com/Episode30
Episode Timestamps
Recipes Mentioned in This Episode:
Articles/Brands/Products Mentioned in This Episode:
Movie Clips
Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube
The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!
Submit questions, comments, feedback to [email protected] or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!
In Episode 29, we dish up some quick bites, including my take on the 2020 election, a baby Wise update, the highest and lowest cost per calorie foods we have in our kitchen, some workout talk, fasted lifting, and more!
For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode29
Episode Timestamps
Articles/Brands/Products Mentioned in This Episode:
Healthy, Real Food Recipes: Wise-Eats.com/Recipes
Movie Clips
Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube
The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!
Submit questions, comments, feedback to [email protected] or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!
In Episode 28, we dish up a brand-new healthy breakfast recipe and do a special edition of quick bites, where I review the MAPS Split workout program and discuss movies, music, diet tips, a special announcement, and more!
For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode28
Episode Timestamps
Recipes Mentioned in this Episode
Instant Oatmeal: Wise-Eats.com/InstantOatmeal
Bastard Biker Banana Bread: Wise-Eats.com/BananaBread
Complete List of Healthy Recipes: Wise-Eats.com/Recipes
Articles/Brands/Products Mentioned in This Episode:
MAPS Split
Cheerios Oat Crunch
Crispix
Kashi Peanut Butter Crunch
Books Mentioned in This Episode:
The Expectant Father – Armin A. Brott
The Milionaire Next Door – Thomas J. Stanley
Movies Mentioned in This Episode:
Jumanji: The Next Level (2019)
A Bronx Tale (1993)
Big Brother (2020)
Music in This Episode:
Movie Clips
Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube
The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!
Submit questions, comments, feedback to [email protected] or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!
The podcast currently has 37 episodes available.