Home Max Effort Workouts

Most of you know by now that I don’t mess around when it comes to home workouts. My weekly home workouts have become habitual for me and my people. When the pandemic closed down gyms for a few months earlier this year I excelled and got creative. This last week we had a lot of snow in Tulsa, OK and it wasn’t safe to leave the house for a few days. I used my minimal equipment and hit workouts that took me to muscular failure in that good hypertrophy ranges. It Is completely possible to build muscle at home with very minimal equipment. The proof is in my results. I was having so much fun this week I continued working out at home even when the roads were better. I am calling this weeks’ home workouts “Home Maximum Effort Workouts”. I wanted to share the entire week with you incase you find yourself stuck at home, but want to continuing building muscle.

Recommended Minimal Equipment: I purposely have only the basics at home because I know this is the case for most people. While it would be nice to have a killer home gym I like to limit my equipment and see how creative I can get. Here are the few pieces of equipment that I recommend everyone have at home:

*Resistance Bands: My bands of choice are Rip Cords. Get the entire set from light yellow to the extremest heavy Black Sniper or even the new Platinum (62-90lbs). It comes with a door attachment which will enable you to do practically every exercise with creativity which I will show you. Get Rip Cords on TheHumanTrainer.com for 10% off with code “Wittig10”.

*Light Dumbbells: I only have 5, 10, 15lb dumbbells at home. It would be great to have more, but storage is an issue. But by banding these light dumbbells with Rip Cords I can fit failure in muscle building rep ranges. It’s the combination that is powerful.

*Kettlebells: A single pair of Kettlebells can be extremely useful of home use. They are very functional and engage a lot of muscle. I find most kettlebell movements more difficult than their dumbbell counter part. Get a pair that is moderately heavy for you. I personally have a paid of 55’s. Men might consider weight in the 40-60 pound range and women 25-45 pound range. Of course those are just relative guesstimates.

*Floor Sliders: These are inexpensive furniture floors sliders that can be picked up at almost any store. I use them for a variety of exercises on my carpet. Hand towels, socks, or even paper can be used on smooth, hard wood flooring.

*Optional, but extremely useful: Suspension Training Straps. I use The Human Trainer suspension training system.Get it at TheHumanTrainer.com for 10% off with code “Wittig10”.

What I don’t have at home is a bench, barbell, lots of dumbbells, cables, or any machines. Using only the equipment above which can fit in a small box or under a cabinet I can push my physical limits.

Home Max Effort Workouts:

Legs with a Quad focus: View workout and description HERE.

Back & Biceps: View workout and description HERE.

Chest & Triceps: View workout and description HERE.

Legs with Ham & Calf focus: View workout and description HERE.

Shoulders: View workout and description HERE.

If you are looking for more home workouts I have three free home workouts programs:
Krib Karnage (body weight and bands)
Dumbbell Devastator (bands and light dumbbells)
Family Home Workout Series (no traditional equipment needed)

View these and my other free programs HERE.
Check out my premium and legacy programs HERE.

-Michael Wittig, ISSA CPT
Certified Nutritionist
IPE PNBA Natural Pro 7x Champ
Master World Champion
Natural Olympia Champion
Kaged Muscle, S-Force, Ryderwear Athlete
All socials: WittigWorks (871K+)
WittigWorks.com for my best programs

Diamond Cutter 2.0 is coming soon!

My original cutting program “Diamond Cutter” was released in May, 2018 as I prepared for two natural pro shows that season, both of which I won. The program was so successful and effective I wasn’t sure if a follow-up program was needed. The methods outlined in ‘Diamond Cutter’ I still follow and utilize to this day when cutting for competitions or magazine photoshoots. As this year progressed I came up with some new powerful methods and tweaked my nutrition and cardio protocol enough to justify a new program. Diamond Cutter 2.0 is the best of the original Diamond Cutter plus new techniques I personally used to win my 5th, 6th, and 7th natural pro championships this year at age 44. 

I am hard at work finishing the editing process right now. The plan is to have this ready to launch before January 1st. You will hear about it here first and then find it on WittigWorks.com soon. 

-Michael Wittig, ISSA CPT
Certified Nutritionist
IPE PNBA Natural Pro 7x Champ
Master World Champion
Natural Olympia Champion
Kaged Muscle, S-Force, Ryderwear Athlete
All socials: WittigWorks (851K+)
WittigWorks.com for my best programs

Strawberry Shortcake Protein Oatmeal

I’ve been able to make being fit a lifestyle by learning to find and make healthy foods that I truly enjoy. I’m not the greatest chef and a lot of the foods I like are fairly basic, but breakfast is when I do have some fun and experiment with tasty options. Here is a high protein Strawberry Shortcake Oatmeal recipe I stumbled across that I hope you all will enjoy.

Ingredients:

Oats 1/2 cup
Almond milk 1 cup
Mashed strawberries 1/4 cup
Vanilla whey protein 1 scoop
Fat-free plain Greek yogurt 2 tablespoons
Coconut flakes 1 tablespoon
Vanilla extract 1 teaspoon
1 Graham cracker sheet
Optional: sweetener 1 tablespoon

Directions:

  1. Mix oats and almond milk in a bowl and microwave for 2 minutes.
  2. Add all other ingredients, except for graham cracker, and mix thoroughly.
  3. Crush graham cracker and sprinkle on top.

Nutritional Breakdown:

Calories: 440
Fat: 9g
Carbs: 54g
Protein: 34g

*I use only Kaged Muscle Supplements whey isolate for all my nutritional support and cooking/baking needs. Get 15% off KagedMuscle.com with my code “Michael15”.

-Michael Wittig, ISSA CPT
Certified Nutritionist
IPE PNBA Natural Pro 7x Champ
Master World Champion
Natural Olympia Champion
Kaged Muscle, S-Force, Ryderwear Athlete
All socials: WittigWorks (851K+)
WittigWorks.com for my best programs

My Story of Overcoming

I am honored to have the opportunity to share my story of overcoming invasive melanoma here in 2020 thanks to S-Force Watches. My name is Michael Wittig and this is my story…

Featured my S-Force VIP Big Date with custom engraved with “Excuses are not excused”. My reminder to never give up. Get your custom symbol of strength on Sforcewatches.com for 10% off with code “Wittig10”. 

My Big Announcement!

So I’ve been talking about a Big Announcement all week long. It’s time for the reveal. Some of you know my Oct 10 Master World Championship show was cancelled due to Covid. This has been a tough year all around for everyone. We overcame invasive melanoma and two surgeries, gym closings, and we are still in the middle of a world-wide pandemic. I’ve been holding ‘stage ready’ condition for around 10 weeks now which is extremely difficult. This boy needs to compete! I am excited to announce that on Oct 10 (3 weeks for now) I will be competing at the natural pro Minnesota Mayhem Natural Bodybuilding Championships. This will be my first show with the INBA PNBA Pro division. I’m honored to step on stage with some of the best natural athletes in the world. The show will also be covered by Iron Man Magazine and is a qualifier for the Natural Olympia in November. I am positive they will live stream this competition and I’ll be sure to get you the info soon. I’ll be bringing my absolute best to this stage at age 44. It’s time for Wittig to work and cause some serious MAYHEM! View video announcement Here.

I want to thank ALL of you for your amazing support this year through the trials and triumphs. Your prayers during my diagnosis, surgeries to remove the cancer, and come back meant so much to me. Our work is not done yet. Special thanks to my AMAZING sponsors for helping make this last minute competition possible including the following:

🙏PT Champ: The company responsible for helping build my online training empire (Elite Training Live). If you are a trainer who wants to grow an online business this is the place to go. Ptchamp.com.

🙏 Physique Global Magazine: I am honored to write and model for this international fitness magazine on a monthly basis. Get the current issue free on PhysiqueGlobal.com.

🙏Special thanks to S-Force Watches and TerraMax as well.

Annihilate to Motivate,

Michael Wittig, ISSA CPT
Certified Nutritionist
IPE Natural Pro 5x Champ
Master World Champion
Kaged Muscle, Fitmark, Ryderwear Athlete
All socials: WittigWorks (839K+)
WittigWorks.com for my best programs

S’mores Protein Oatmeal

If you follow me you know I have oatmeal just about every morning. It’s my go-to morning carbs and also gets me some good fiber. I always look forward to my oatmeal because I have a few special recipes I like to alternate from day to day. I am going to share one of my favorites: S’mores protein oatmeal. I personally use Kaged Muscle Chocolate or the new S’mores whey protein isolate. Get 15% off KagedMuscle.com with my code “Michael15”. Give this recipe a go and let me know what you think.

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S’Mores Protein Oatmeal:

  • Use 1/2 cup oatmeal. Mix in 1/2 packet of low calorie chocolate coco mix and 1 cup of low fat milk or almond milk.
  • Put into the microwave for 2 minutes.
  • Mix in one scoop of Kaged Muscle Chocolate or S’Mores whey isolate. Mix until everything is dissolved and it has a consistent texture.
  • Add 1/3 cup of small marshmallows on top.
  • 1 tablespoon of chocolate chips.
  • Break up 2/3 of a graham cracker on top. Dip that last 1/3.
  • Enjoy! This is a easy and quick one to make.

Calories: 500, Fat: 12g, Carbs: 68g, Protein: 32g.

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Check out my other favorite oatmeal recipes:

Chocolate Peanut Butter Protein Oatmeal

Banana Walnut Protein Oatmeal

Annihilate to Motivate,
Michael Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Master World Champion
Kaged Muscle, Fitmark, Ryderwear Athlete
All socials: WittigWorks
WittigWorks.com

 

New Iron Man Magazine article

I have a new article up on Iron Man Magazine. I’m excited to do writing and modeling for a magazine that has taken a ‘natural bodybuilding’ approach the last year with their new ownership. Please check it out and share this article with your friends. Read my article “Cable Exercises You Should Be Doing” HERE.
-Wittig, ISSA CPT
Natural Pro 3x Champ
Master World Champion
Kaged Muscle, Fitmark, Ryderwear Athlete
All socials: Wittig Works (818K+)
WittigWorks.com for my best programs

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Wittig Works Gear

It’s been a long time coming, but I am excited to finally drop some Wittig Works branded gear. I am launching with just one design available as a tank, t-shirt, ladies cut, and hoodie. More designs on the way. These are things I have been saying to myself for years for personal motivation. Thank you for all your amazing support through the years. Get Wittig gear HERE.
**Be one of the first to pick this shirt up, email me the receipt (Michael@WittigWorks.com) and be on the list to get my next trainer (Diamond Cutter 2.0) FREE.

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Best of Home Exercises

I just finished compiling all my “Best of Home Exercises” videos for every major muscle group (Chest, Back, Biceps, Triceps, Delts, Quads, Hamstrings, and Calves). Each video has all my favorite home movements for each muscle. View the playlist HERE. Then please Subscribe for much more to come.

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-Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Master World Champion
Kaged Muscle, Fitmark, Ryderwear Athlete
All socials: WittigWorks (800K+)
WittigWorks.com for my best programs

Paperwork Out

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Getting a full body workout doesn’t always require a gym filled with fancy equipment. If you have the will you can thoroughly work your major muscle groups using a simple piece of paper. While body weight only movements are great to do adding a little resistance can increase intensity and strength. One way to increase resistance is by friction using ‘sliding’ movements. While applying downward force and sliding on hardwood flooring or carpet the resistance is dramatically increased. Oftentimes actual exercise sliders are used, but furniture floor sliders work just as well. But in most cases we can perform these same movements with a regular piece of paper on smooth, hard flooring. Socks and towels will work as well. If you only have carpeting then floor sliders or even paper plates are the way to go.

Paper Work: Perform each movement back-to-back without rest for one round. Do 12-15 reps per exercise and 4 rounds total. Rest 2 minutes between each round.

Slider Fly & Press: Chest, Shoulders, Triceps
Slider Lat Pull: Lats and Core
Slider Lunge: Legs
Slider Ham Curl: Hamstrings and Glutes
Slider Pike: Core
Slide Out: Core & Cardio
Mountain Sliders: Core & Cardio