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New Year’s 2022 Rotational Dumbbell Full-Body Shred Workout

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Start 2022 by reminding your body that it was made to spin and spin.

This underrated skill uses muscles you know well (including abs, abs, lats, and glutes), but it is often overlooked in training plans. This leaves you prone to injury when shoveling snow or picking up your toddler. Fix that by doing this workout four times a week. On all other days, do a 20-minute run.

WHO INVENTED THIS ROUTINE? The mind behind your first workout in 2022 is Rui Qiang Liu, CSCS, a San Francisco-based trainer who was part of the second flight of the Strength in Diversity Initiative, a men’s health program that advocates diversity, equity, and inclusion in the fitness industry. Systemic problems have long prevented coaches from marginalized communities from forging successful careers. Strength in Diversity gives these trainers a jump start. Liu, 36, is a head strength and conditioning coach at Albany High School working on a personal training program, Lightning Dragon Athletics.

Directions: Do this training as a 4-round circle. Make each movement for 30 seconds, then rest for 30 seconds.

Warm up

Bear crawl to jump

Kathryn Savoy

Start in a bear plank position, back flat, hands just below shoulders, knees below hips, shins off the floor. Keeping your back flat and abs tense, take 2 steps forward. Try moving your right arm and left leg at the same time (and vice versa). Take 2 steps back, then stand up. Jump and grab the ceiling. This is 1 rep. Repeat for 30 seconds, then rest for 30 seconds. Do 3 sets.

Work out

Side lunge for overhead press

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Kathryn Savoy

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Kathryn Savoy

Start standing up, holding dumbbells on your thighs, shoulder blades pressed together, stomach tensed. Step left with your left foot. Keeping your right leg straight and keeping the majority of your weight on your left leg, push your buttocks back and bend your left knee. Lower until your left thigh is parallel to the floor or you feel your back rounding, whichever comes first. Push through your left heel to return to the standing position. Push your buttocks back slightly, then stand up explosively, pulling the dumbbells up to shoulder height. Press the dumbbells over your head. Repeat back to the beginning and on the other side. This is 1 rep. You also build lower body strength and shoulder muscles.

Plank Row to Side Plank

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Kathryn Savoy

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Kathryn Savoy

Blow up your abdominal muscles and build posture-maintaining back muscles. Start in the push-up position, hands on the dumbbells just below your shoulders, feet wide. Lower yourself into a push-up. Push up; As you do this, row the right dumbbell towards your chest. Return to the start. Do another push-up. Push up, take your right hand off the barbell and stretch it toward the ceiling. Hold, then return to the beginning; Repeat the entire sequence on the other side. This is 1 rep.

Core focus: Keep your hips perpendicular to the floor while rowing. Let them rotate during reach.

Rack-Down Walking Lunge

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Kat savoy cabbage

Now, build your hamstrings and glutes (and more core strength than you think). Stand with one dumbbell tensed on your left shoulder and another on your right hip, abs, and glutes. Step forward with your left leg; lower into a lunge. Pass through your left leg and push your right foot off, driving your right leg in front of your left; immediately lower into another lunge. Continue doing this for 30 seconds. (Switch dumbbell positions with each set.)

Kneeling wood chopper

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Kathryn Savoy

Next, you should bulletproof your back and abs so you can twist and turn at any time. Kneel on your shins, abs, and glutes and hold a dumbbell on your left hip with both hands. Lift the dumbbell over your body and to the right and lift it as high as you can; Keep your hips straight while doing this. Lower it back to the beginning. This is 1 rep; Do repetitions for 30 seconds. Do 1 set on each side.

Make it yours: Only lift the dumbbell as high as is comfortable. This shouldn’t hurt your shoulders.

Dumbbell overhead isometric hip extension

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Kathryn Savoy

Almost finished! Now, burst your glutes and isolate your body from lower back pain. Lie on your back and hold a dumbbell directly over your shoulders with both hands, feet about 6 inches in front of your buttocks. Keeping your abs tight, squeeze your glutes, and press your heels into the floor, lifting your bum off the floor. Reach the dumbbell backwards; Firmly squeeze your abs as you do this. Hold for 30 seconds.

Sit-up to punch

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Kathryn Savoy

Finish by going old-school to carve your abs and obliques. Lie on your back with your feet near your buttocks, core and buttocks tight, hands in front of your face. Keeping your neck relaxed (imagine a baseball between your chin and chest), squeeze your abs, and raise your torso so that it is at a 45-degree angle to the floor. Hit your left hand past your right knee; repeat with the right hand. Lower with control. This is 1 rep.

Turn on: Punch as you mean it! Explode in each punch, twisting your shoulders to either side as far as possible.

SHOWN HERE: Austin “Dotty” Dotson is a California-based trainer, actor, and Instagram personality. Follow him at @ adotty10.

This story originally appeared in the January / February 2022 issue of Men’s Health.


Rui Qiang Liu, CSCS, is a San Francisco-based trainer, founder of Lightning Dragon Athletics, and a member of the Men’s Health Strength in Diversity Initiative.

This content is created and maintained by a third party provider and imported onto this page to assist users in providing their email addresses. You may find more information on this and similar content at piano.io

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Men’s Health

How to Watch Kattar vs Chikadze Online

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On Saturday, January 15, Calvin Kattar takes on Georgia’s Giga Chikadze, currently ranked eighth, in the number five UFC featherweight division. Under the bright lights of the organization’s 130,000-square-foot Las Vegas headquarters, dubbed Apex, Kattar is trying to recover after being mauled by Max Holloway last year, while Chikadze, long considered a promising contender, looks to continue his rise. There’s also a convincing women’s flyweight matchup between Katlyn Chookagian and Jennifer Maia (numbers two and four respectively in their division), along with men’s light and heavyweight bouts and the second appearance of 26-year-old Joanderson Brito, a Brazilian on a 10-win streak that debuted in Dana White’s Contender Series last summer. If you’re wondering how to watch UFC Fight Night: Kattar vs Chikadze (aka UFC Vegas 46), you’ve come to the right place.

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How to watch UFC Fight Night: Kattar vs. Chikadze

Since the purchase in 2019, all untitled UFC fight nights will be shown exclusively through ESPN+, a streaming subscription service. Want to know how to buy UFC Fight Night? There is a $7 monthly fee on ESPN+ for access, or pay an annual fee of $70 per year Save 15 percent. Also, since ESPN is owned by Disney, there is a bundled plan that includes Disney+ and Hulu subscriptions, e.g $14 a month. Once your credit card information has been entered (no free trial, sorry), you can access live sports, including Kattar Vs. Chikadze, from your mobile device via the ESPN+ app, as well as on your Smart TV and other connected devices including Apple, Android, and Amazon Fire devices, Roku, Samsung Smart TV, Chromecast, PlayStation 4, PlayStation 5, Xbox One, Xbox Series X, and Oculus Go.

Read more: How to stream UFC fights online

Of course, an easy way to watch without paying the fee is to head down to the nearest sports bar to catch the fight. Not sure if there will be? Call ahead and ask if they offer ESPN+ for Business, which adjusts its cost based on venue size. Big chains like Buffalo Wild Wings have longstanding relationships and ties with the organization and are a safe bet when things get tight.

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When to Watch UFC Fight Night: Kattar vs Chikadze

Set your alarm clock 7 p.m. East This Saturday, January 15, for the opening of the card, with Brito touching gloves with Bill Algeo, who already has three fights in the UFC (two losses, one win). At least, we think that’s the plan — as of this writing, Brito is currently undergoing COVID testing, and Algeo is joking with the press that should fellow featherweight and main event contender Kattar also fall ill, Algeo is ready to take it with him Chikadze up. Do you think that’s far fetched? It’s not just the NFL that has players constantly getting in and out of coronavirus protocol, and the UFC announced a host of card changes back on Thursday. Will Brito come out clean? Will Chikadze end up boxing with a unicorn? In these pandemic times, all we know for sure is UFC President Dana White getting the first game of the main card started on time.

SEE ON ESPN+

Who to Watch at UFC Fight Night: Kattar vs Chikadze

At the time of writing (and barring major disease outbreaks), the map looks like this.

undercard

  • Jamie Pickett vs Joseph Holmes
  • Court McGee vs. Ramiz Brahimaj
  • Dakota Bush versus Viacheslav Borshchev
  • Brian Kelleher vs. Kevin Croom
  • Charles Rosa vs. TJ Brown
  • Kleydson Rodrigues vs. Zarrukh Adashev

    main card

    • Calvin Kattar vs. Giga Chikadze
    • Katlyn Chookagian vs Jennifer Maia
    • Brandon Royval vs. Rogerio Bontorin
    • Jake Collier vs. Chase Sherman
    • Bill Algeo vs. Joanderson Brito

      Kattar is a guy to keep an eye on. As mentioned, Max Holloway, who himself suffered a championship loss to Alexander Volkanovski the year before, poked fun at the fighter. Holloway solidly dominated Kattar, winning all five rounds of the main event fight en route to setting numerous all-time UFC records including total strikes landed and attempted, significant strikes landed and attempted, strike differential, distance strikes landed and more. In fact, it was so lopsided that mid-fight, Holloway looked at the comment box and yelled, “I’m the best boxer in the UFC!” and then punched Kattar in the face again. Needless to say, Kattar has some catching up to do as he tries to win back a totally disaffected fan base. At the same time, Chikadze is on a seven-win streak and has a perfect record in the UFC. He has a penchant for going long, with four of those wins coming to deciders and a fifth to a TKO in the third round. The resulting fireworks, as well as the game’s impact on both fighters’ careers, make for a compelling story to behold.

      Next, women’s flyweight begins to grow. Chookagian and Maia, his two and four seeds respectively, fight each other on the heights. But leading the way are number one contender, fighter-munching Jessica Andrade, and reigning champion, technically perfect Valentina Shevchenko. When iron sharpens iron, Saturday’s matchup has to throw a hell of a lot of sparks, because only the double victories of the division leaders follow.

      Finally, from the main to the sub-map, there will no doubt be some compelling games. But to see ours? Look at Russia’s Viacheslav Borshchev, a 30-year-old striker who is new to promotion. His unique UFC match before Saturday featured Canelo Alvarez-style counterattacks and a check-hook KO in round two. Yes, he can kick, but on Saturday his fists will probably do the talking.

      SEE ON ESPN+


      Jon Gugala is a Nashville-based freelance writer who highlights the people who create the art, music, plays and policies that change the world.

      This content is created and maintained by a third party and imported to this page to help users provide their email addresses. You may find more information about this and similar content on piano.io

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Men’s Health

Relationship dilemma: I don’t give women money, am I stingy?

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32-year-old man seeks advice on relationship dilemma. [Courtesy]

Our social life and relationships face a number of challenges; especially when an important decision needs to be made.

On Wednesday 12th January we posted on our Facebook page – Standard Digital – a relationship dilemma of a woman who a month after her engagement has met a new man with whom she feels more comfortable.

Hello Standard,

I’m Oscar, a 32 year old male living and working in Nairobi.

I’ve been developing “stingy” tendencies lately, and I’m concerned that this could lead to either not getting married or being in relationships that don’t last long.

I wasn’t like that two or three years ago. This happened after I changed jobs and earned a higher salary. I am currently obsessed with saving as much as possible and I see spending on women or even a woman as a waste of money.

I’m currently doing affairs that don’t require a lot of money; To put that in perspective, the max I can spend on women in a month is Sh5,000.

Could I be bordering on dangerous, stingy reasons?

READERS’ ANSWERS

Rommie Aloo: The only women I give money to are my mother, my wife and my daughter. Anyone else trying to get money from me is like milking a stone. I’m not stingy, I just use my money how I want. If you’re not careful, random women will milk you dry.

Eliud Murithi: At the last men’s conference we said the maximum should be 200 Sh in a month. Yours is a show off, my friend.

God of the Bay: If it bothers you, it’s more about your own relationship with money than women. You may be afraid of having that newfound money taken away from you, so address that fear and learn to balance your budget and relationship with money.

Edith Oloo: Are these village girls? Because 5k is far too little.

Kawila Kimanzi: very good son Get very stingy. Save, save and invest. Nothing wrong with you

Julius on the other hand: Welcome to the Stingy Men Association of Kenya but reduce the 5k to 50 bob

Priscilla Wanjiru: Welcome to the Stingy Men Association of Kenya but reduce the 5k to 50 bob

Stephen Ayieko: Brother, shorten that number, I say again, shorten. We do not want your name to appear on the list of summonses for the upcoming men’s conference

John Njenga: When it comes to household expenses you can’t rigidly set a number like 5000/- and expect things to work out very well unless there is prior agreement and if you’re that tight-fisted I’ll advise you for free, you If you develop some stress-related health problems and leave this life sooner than you expected, part of what you have struggled to save will go to cremation and the rest will remain with those who were denied you. Life is good when you care for those you love, and should you not have managed to save much, you will be at peace with them and with yourself. But you can choose to live with your money and forget about marriage because if you enter into it with thoughts like that, it might not work.

RK Calvine: You are fine, find someone who wants to grow and go in the same direction as you and grow together.

EXPERT RESPONSE

dr Karatu Kiemo is a sociologist and lecturer at the University of Nairobi.

Hello Oscar and Happy New Year.

Happy New Year because you seem to be undergoing a lifestyle reinvention from extravagance to thrift. And why not?

It would be worrying if you switched from frugality to extravagance. At 32, we thank maturity for change.

Kenya is a strange country with few pathways for leisure and quality of life. That’s why you’re concerned about spending on women. But why would you spend for my sister or daughter?

What is the relationship between monetary investment in a relationship and relationship quality?

I guess someone out there will love and marry you regardless of your spending habits. In your case, celibacy would be a choice rather than any form of determinism that afflicts poor and alcoholic young men in many parts of this country.

Still, it’s normal to be stingy with higher income and more satisfying jobs. Such wins come with greater responsibility and sensitivity.

They are increasingly leaving the age and income groups that spend on waste. To understand your age and income, consider various pastimes and invest in other people without any prospect of personal gain.

Play golf and you’re already doing it, train someone else to do it, support a children’s home, support your local school, church/mosque or youth group.

In these endeavors, you will most likely find and marry a woman with a similar mindset. Please keep saving in the meantime.

Monitor water pumps remotely from your phone

Tracking and monitoring motor vehicles is nothing new to Kenyans. The competition to install affordable tracking devices is fierce, but essential for fleet managers who get reports online and track vehicles from the comfort of their desks.

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Men’s Health

Rising above reality: How Djokovic bends his mind to succeed | Health/Fitness

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By JOCELYN GECKER and JEROME PUGMIRE – Associated Press

To his critics, Novak Djokovic has been carefree and reckless in the face of a deadly pandemic. But students of the tennis star’s game are finding that reality-bending has been a secret of his success until now.

The dizzying story unfolding in Australia over Djokovic’s refusal to be vaccinated against the coronavirus has cemented his image as a defiant figure in men’s tennis and turned the world’s No. 1 player into an unwitting new hero of the anti-vax movement . He’s earned a new and certainly unwelcome nickname: No-vax.

In many ways, Djokovic has dealt with the pandemic like a tennis match, long ignoring odds and favoring alternative remedies over traditional medicine. His unconventional approaches to physical and mental fitness over the years have included consulting spiritual gurus, lying in hyperbaric chambers, visiting healing “pyramids” and working with a trainer to develop reality-bending skills.

But the current reality is that every player at the Australian Open, which begins on Monday, will need a COVID-19 vaccine or a valid Therapeutic Use Clearance to compete. The country’s immigration minister on Friday canceled the unvaccinated Djokovic’s visa, citing health and “good order”.

People also read…

Djokovic, who has appealed the decision, now faces likely deportation and is at the center of a polarizing issue with fans on both sides of the vaccine debate.

The timing couldn’t be worse for the 34-year-old top player from Serbia. This Australian Open should be the stage of a crowning glory as he seeks his record 21st Grand Slam title, a feat that would catapult him past rivals Roger Federer and Rafael Nadal, with whom he is tied at 20.

Teammates and former coaches have urged Djokovic to submit to a COVID-19 vaccine, saying tennis needs him on the court without fueling political debates.

“All of this could have been avoided, as we have all done by getting vaccinated,” Spanish tennis star Garbiñe Muguruza said during a press conference ahead of the tournament in Melbourne on Saturday. “Everyone knew the rules very well. You just have to follow them and that’s it. I don’t think it’s that difficult.”

Boris Becker, a former top player who coached Djokovic from 2013 to 2016, said the same determination and stubbornness that is Djokovic’s strength on the pitch can also be his weakness.

“He’s a street fighter. That’s his mentality and that’s what made him great and so successful. It’s hard to change that,” Becker said in a recent interview with BBC Sport.

Djokovic has often attributed his toughness to growing up in war-ravaged Serbia in the 1990s. In Serbia, Djokovic is revered as a national hero who overcame adversity to become world No. 1 in a war-crippled country economically with little tennis pedigree and few tennis courts.

As a child in Belgrade, Djokovic developed a passion for tennis from an early age. He trained at a club that used an empty swimming pool as a makeshift tennis court. He has spoken of aborting training sessions and running to bomb shelters and huddled with his family for nights on end as NATO jets targeted the Serbian capital during the 1999 Kosovo war.

Being exposed to emotional trauma at such a young age gave him an early perspective on overcoming adversity and crystallized his motivation. In Serbia, Djokovic is revered as a national hero who overcame all odds to become world No. 1 in the economically struggling country with few tennis courts.

“Most people don’t decide what they want out of life by the time they’re 6 years old, but I had it,” Djokovic wrote in his 2013 diet and fitness book, Serve to Win. Inspired by how Pete Sampras won Wimbledon on TV, he decided that one day it would be him. “For the next 13 years, I dedicated every day of my life to achieving my goal.”

Djokovic won his first major tournament title at the Australian Open in 2008 but it was three years before he conquered another.

The turning point of his career came in 2011 when Djokovic won 10 titles, including three Grand Slams, and he reached the number 1 spot in men’s tennis for the first time.

“It wasn’t a new racquet, new practice, new coach or even a new serve that helped me. It was a new diet,” Djokovic wrote in his book, explaining how going gluten-free helped end his years of battling frequent fatigue during long games, occasionally collapsing on the pitch and having trouble breathing.

Players usually speak in awe of Djokovic’s talent, his physical agility that can produce stunning performances and how he has mastered his mental game. “His best quality is his mind,” American player Sam Querrey said of Djokovic last year.

In 2016, Djokovic teamed up with Pepe Imaz, a Spanish coach who had a modest tennis career, and then opened a tennis academy in Marbella with the motto “Amor y Paz” (Love and Peace). After working with Imaz, Djokovic began his now-signature gesture of turning to all four sides of the tennis court after a win and sending heartfelt love to the fans.

He also delved into meditation to calm his mind and learned visualization techniques, which he says allowed him to feel past stressful situations.

Djokovic described the method in 2016 to an audience at the tennis academy seated next to Imaz on a stage. Imagine you’re stuck in a traffic jam and you’re frustrated and confused by all the cars, the people, and the sounds, he said.

“What if for a second, instead of being part of the traffic, you were out of the traffic on the hill and watching the traffic?” Djokovic said.

He applied these techniques to tennis.

After saving two match points to beat Federer in a five-set thriller in the 2019 Wimbledon final, Djokovic explained how he coped with “probably the most mentally demanding match” of his career, playing against arguably the most popular tennis player in the world of all time .

“So when the crowd sings ‘Roger,’ I hear Novak,” he said. “I’m trying to convince myself.”

Some of Djokovic’s convictions have drawn negative headlines. In May 2020, during a Live Instagram interview with self-proclaimed wellness guru Chervin Jafarieh, he claimed that people could use positive thinking to change the composition of toxic foods and polluted water.

Sharing New Age esoteric beliefs, Djokovic and his wife Jelena have together visited the Bosnian mountain town of Visoko, where some believe four pyramid-shaped hills offer healing powers, a claim disputed by scientists.

The tennis star’s visits have spurred tourism to the site, where Bosnian amateur archaeologist Semir Osmanagic opened a pyramid park that features a network of underground tunnels that he claims exude a special energy.

Osmanagic, who was photographed giving Djokovic personal tours of the park, supports the player’s anti-vaccine stance.

“He’s an outstanding athlete who is very strict about what he eats, drinks and puts into his body, and he advocates freedom of choice,” Osmanagic told AP.

Contrary to the heavy criticism Djokovic has faced internationally, he has broad support in Serbia, where the revocation of his Australian visa is seen as anti-Serb. Until the drama Down Under began, Djokovic had refused to say if he was vaccinated, but it was clear he was a vaccine skeptic.

“I’m personally against vaccines and I don’t want anyone to force me to take one so I can travel,” he said during an online chat in April 2020 with fellow Serbian tennis players.

His vaccination status isn’t Djokovic’s first controversy, but the lengthy saga at the Australian Open raises questions about his legacy.

Djokovic was criticized early in the pandemic for organizing a tennis tournament in the Balkans in June 2020 when professional tennis was shut down. Photos and videos have surfaced showing players ignoring social distancing and partying without masks after hours. The tournament was abandoned after several players, including Djokovic and his wife, tested positive for the coronavirus.

A few months later, he was kicked out of the US Open after hitting a ball in frustration that had slammed into a linesman’s throat. It was unintentional and Djokovic repeatedly apologized, but his action exuded a fiery temper that he works hard to quell.

“He’s already had enough moments and enough question marks to definitely taint his legacy,” ESPN tennis commentator Pam Shriver said on a recent conference call. “But surely nothing will ever tarnish his record.”

The players at Melbourne Park asked themselves the same question on Saturday.

“He’s still won 20 Grand Slams. He still has the most weeks as world No. 1. He still has the most Masters Series (titles),” said 2020 US Open runner-up Alexander Zverev, who is close to Djokovic. “So don’t question his legacy.”

Australian Open champion Naomi Osaka called the vaccine saga an unfortunate situation: “He’s such a great player and it’s kind of sad that some people remember him like that.”

Gecker reported from San Francisco; Pugmire reported from Paris. Associated Press Writer Dusan Stojanovic in Belgrade, Serbia; Barbara Surk in Nice, France; Sabina Niksic in Sarajevo, Bosnia-Herzegovina; John Pye in Melbourne and Howard Fendrich in Washington contributed to this report.

Copyright 2022 The Associated Press. All rights reserved. This material may not be published, broadcast, transcribed or redistributed without permission.

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