<p>Joe:<br />Mario man, you've got your sleeves on. I don't have mine on.<br /><br />Mario:<br />I didn't really want to show out too much. I was going to let you do the gun show. You know what I'm saying?<br /><br />Joe:<br />I appreciate that. He's making me look better. Host of the show, I guess I should look better. All right, brother. So I've seen your Instagram videos. You go all over the place and do all sorts of different workouts.<br /><br />Mario:<br />Absolutely.<br /><br />Joe:<br />What's that all about?<br /><br />Mario:<br />Fitness is movement. When you think about exercise and you think about movement, I think a lot of people think, all right, I got to go to the gym. I got to get the right gym outfit. I got to get the right meal. You know how it goes? They try to get everything in a line except for the workout. And so I tell people, you can wake up and can just work out right from your home. You can do some body weight squats, you can do some plain pushups. You can do some shoulder tabs, you can do some plyometric exercises. So it doesn't have to be anything fancy. Fitness is movement.<br /><br />Joe:<br />Yeah, that's the main thing. Motion is lotion, right? You got to get moving. And that's the thing. I think people think I got to pick up weights and resistance train, but resistance training can be your body, right?<br /><br />Mario:<br />It can absolutely be your body. You don't need to do the latest Instagram workout where you saw your favorite fitness, influential lift up 50 pounds over their head. That's not what's going to get you jacked or in shape. It's going to be consistency and showing up.<br /><br />Joe:<br />There's a lot of people watching this right now and they want to get healthy or gain their health back. What are three things that they can do right now?<br /><br />Mario:<br />Having a plan, planning in advance, thinking about what is work looking like this week. How can I win in the kitchen? Having that self-discipline to really tell yourself this is something I'm committing to. And then being consistent as they approach the gym or whatever meal plan they might have to reach whatever goal they might have.<br /><br />Joe:<br />I haven't got my workout in. So what can we do to work out at home?<br /><br />Mario:<br />So we're going to get into a full body workout today. That's going to be body weight, a set of dumbbells, and then a medicine ball. All right. So what we got lined up, body weight squats, Russian twist, dumbbell curl to press, and then the hinge so that we're making sure we're targeting the posterior chain.<br /><br />Joe:<br />Got to get the butt. That's what he's saying. We got to work on the bootie.<br /><br />Mario:<br />Got to get the gluts.<br /><br />Joe:<br />Here we go. Inspired by Mario or Rio?<br /><br />Mario:<br />Rio, Rio.<br /><br />Joe:<br />Inspired by Rio. Inspired by Rio.<br /><br />Mario:<br />All right, guys. The first exercise that we have is pause body weight squats. We're going to get down in a squat position. We're going to hold that pause. And we're going to build from the ground up, the legs, the foundation. We're going to come up just like that. And we're going to repeat that motion. Hold that pause. All right. Sink those hips back. And we're going to just continue for 10 reps, just like this. Hold that pause. Make sure you hold it. Some of y'all now holding the pause. Okay, here we go. We're coming up.<br /><br />Mario:<br />All right guys. Next up we have the dumbbell curl to press. All right for the guys out there that are looking and the ladies, Hey, I can't just... all right. So we're going to be right here. We're going to get into a curl and then we're going to get into a push movement. We started off with the legs. Now we're going to get into bicep curl season into a push. Just like this. It's good to incorporate different moving patterns. So we're curling and we're pushing up, just like that.<br /><br />Mario:<br />All right, guys, we did our pause squats. We did our dumbbell curl to press. Now we're going to get the heart rate up. We're going to get into some tap and go, plyometric work here, incorporating again, a cardio factor. We can't forget about the cardio. We know that resistance training is one thing, but cardio is another thing. Let's keep it going. All right, tap and go fingertips tapping the ground. I'm coming up. I'm over here. I'm testing my endurance. I'm working on my stamina. I'm making sure I'm well rounded and not just the strongest guy in the gym, but I'll beat you in the mile. Come on. All right guys. I don't know about you, but I'm out of breath from them tap and go jump squats. We're going to switch our attention to some more dumbbell work. We did our legs. We did our bicep curl into press.<br /><br />Mario:<br />Got that heart rate up. We cannot forget about that posterior chain. We're going to get into some double dumbbell rows. Oh yeah. Let's grab a pair of dumbbells. I'm still catching my breath from that cardio. But we still putting that work in. Full range of motion here, keeping those elbows tucked. My core is slightly braced to make sure I'm using that as what's called my stabilizer and I'm rocking it. Full range of motion, get those elbows back. Make sure they're tucked behind you. A lot of people in the gym do the half rep. Not us though, we go full range of motions to stretch that lat. All right guys, we did a number of movements. We did our pause squats. We did our dumbbell curt to press. Can't forget the tap and go jump squats. And then we did some dumbbell rows. Now we got to target that core.<br /><br />Mario:<br />We're going to get into some Russian twists, utilizing the dumbbell. I got my dumbbell right here. There's a couple ways to do this. You can put your heels in the ground. You say Mario, it's too much me to have my heels up. Like this. We'll start off with the modified. All you're doing, is we're turning side to side and there's something called rotational strength, where we're not just building a core from a frontal position, but we got to rotate. We turn a lot throughout our day. We need to make sure that we're able to rotate and build strength in that way too. Now modify right for my troopers out there. Oh yeah. I'm turning side to side. My feet are crossed, I'm emphasizing an extra layer of resistance as I'm carrying more of my body weight.<br /><br />Mario:<br />All right guys, we're going to be taking Joey through a full workout today. We're going to start off with the pause body weight squats. Give me 10 reps. Sink those hips back. Here we go. All right. Hey Joey, we got wait for that pause, sir. That's why we call them pause. And get up. That's three and get up four and get up five. Let's hold that pause. Get up six. Let's hold that pause. Get up seven. Working the legs here. He's breaking 90 degrees. He's going down. He's holding that pause and he's coming right back up. One more rep, 10 beautiful.<br /><br />Mario:<br />Grab those dumbbells. We're going to get into some curl to press action. Full range of motion, we're turning those hands out. We're curling up. And we're pressing just like that. The cool thing about these is not only are we emphasizing the bicep, but we're working the shoulders as well as our rotator cuff. Not just the front though. But with those internal rotator cuffs that people often forget about. Full range of motion here. Check out the bi's in this guy. Yeah.<br /><br />Mario:<br />We're going to get into some tap and go, get the heart rate up. Here we go. 3, 2, 1. I'm going to hop in with him for a few. Just like this, notice how...<br /><br />Joe:<br />Oh, it's now a fitness video.<br /><br />Mario:<br />... our hands on the ground. Here we go. Yep, let's keep it going. Just like that. His hands are touching the ground. He's getting that heart rate up. You should be at 10. I lost track of count.<br /><br />Joe:<br />That was 11.<br /><br />Mario:<br />Beautiful. Grab those dumbbells. We got dumbbell rows. Full range of motion here. Oh, he's still trying to curl. Fellas, don't be tempted. We can't forget about that post chain. He's working that back right now. Full range of motion here. We're going down all the way. Notice the full range of motion. He's not cutting himself short. He's keeping those elbows tucked and he's working that upper back. And now we're going to sit down. We're going to get into some Russian twist action. This is going to be the last exercise, right from your home. Beautiful job here. He's turning, he's getting that heart rate up. He hasn't stopped yet. Again, we're working on that rotational strength. Beautiful job, Joey. As we're getting it done today, just like that.<br /><br />Joe:<br />And that's it. Talking Cities today, inspired by Rio. I'm getting ripped by Rio.<br /><br />Mario:<br />Let's go.<br /><br />Joe:<br />Peace out.</p>