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

Full Body Towel Workout

These last 6-weeks while gyms have been closed has really focused me to devising creative ways for people to workout. Lately I’ve been incorporating exercises to target every muscle group using only a large towel. These movements worked so good I make a compilation to share with you all. The longer the towel the better and just wrap it around a fixed pole or tree.

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There are two ways do to this Towel Workout. One way would be to hit the entire body in circuit fashion. Pick one movement for each body part and hit them all back-to-back without rest for 12-15 reps each. Do 3-5 rounds for a full body blaster. Another way would be to do straight sets of each movement 3-5 sets to failure and keep rest periods fairly short.

Chest: Uni-lateral Towel Press
Triceps: Towel Extension
Back: Towel Row, Towel Pull Up
Biceps: Towel Curl
Leg: Assisted Towel Pistol Squat, Towel Sumo Jump Squats
Shoulders: Towel W Raise (rear Delts), High Row, Towel Lateral Raises

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

Swing Set Workout

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I’m excited to share my best home workout tips and ‘Swing Set Workout’ with the international readers of Iron Man Magazine. I’ve always been a fan of TRX, but with gyms closed I had to get creative. Read the full article HERE.

See the moves in action at the video below:

-Wittig, ISSA CPT
Natural Pro 3x Champ
Master World Champion
Kaged Muscle, Fitmark, Ryderwear Athlete
All socials: Wittig Works (782K+)
WittigWorks.com for my best home workouts

Train Magazine June Feature

The new June issue of Train Magazine is available now. Check out my 10-pages of sharing what I do best. Also, check out my research based article on navigating food labels. Honored to have the opportunity to represent my sponsor Kaged Muscle Supplements in 6-pages of this issue. Train Magazine can be found in stores world-wide and TrainMag.com for the digital issue.

-Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Master World Champion
Kaged Muscle, Fitmark, Ryderwear Athlete
All socials: WittigWorks (776K+)
WittigWorks.com for my best home programs

Banana Walnut Power Oatmeal

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I am not known as being a super great cook or recipe guy, but I have stumbled across a few dishes that have become staple in my nutrition planning. The majority of my go-to recipes are for breakfast which is one of my favorite meals and a great way to start your day. In addition to basic eggs I tend to make oatmeal variations which are good for a number of reasons including being a good source of carbs, fiber, antioxidants, vitamins, and minerals. There is also research suggesting that oats can lower cholesterol levels, improve blood sugar control, and help you lose weight. One of my favorite oatmeal recipes is for Banana Walnut Protein oatmeal. While this takes a minute to make it is worth it.

Preparation and cooking time: 25 minutes

Ingredients:
1/2 Cup Oats
1 Banana mashed with a fork
1/2 Cup low-fat milk or almond milk
1 egg white
1 scoop vanilla whey protein*
2 TBSP of plain non-fat Greek yogurt
2 TBSP crushed walnuts
1 TBSP sweetener
1 tsp Cinnamon
*I personally use Kaged Muscle Vanilla whey isolate.

1. Pre-heat oven to 350 degrees,
2. Spray non-fat cooking oil into an oven safe bowl or iron skillet. 3. Add and mix all ingredients.
4. Cover with aluminum foil and put into the oven for 20 minutes. 5. Take out to stir 1-2 times during cooking time.

Approximate macros: Calories: 500
Carbs: 56g
Protein: 39g
Fats: 6g

Check out my favorite Chocolate Peanut Butter Protein Oatmeal HERE!
Get 15% off KagedMuscle.com whey isolate in a variety of flavors and other high quality supplements with code “Michael15”.

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My Quarantine Cut

Despite this pandemic I started my 2020 contest preparation cut three weeks ago. Right now I have a few shows in later July in my sights, but of course I’ll have to play it by ear depending on how the country is doing. Physically and mentally I will be ready. I wanted to give you all some insight into what my cutting protocol has been these first three weeks. My workouts are always transparent and go up in there entirety daily on my Instagram.com/WittigWorks. The training is always intense so the main elements that change when cutting revolve around cardio and nutrition.

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Current Cardio Schedule:
Monday: Steady State rowing 15 minutes
Tuesday: HIIT Battle Ropes 5 minutes (30 secs hard/30 secs rest)
Wednesday: Steady State incline treadmill 15 minutes
Thursday: HIIT Assault Bike (20 secs hard/40 secs mild)
Friday: Steady State rowing 15 minutes
Saturday: HIIT body weight (burpees, mountain climbers, high knees, etc) 5 minutes (30 secs hard/30 secs rest).
Sunday: Off day. Might go for an easy walk outside with the family.

*These shorter cardio sessions work because I deliberately stopped doing all cardio about 6 weeks before my cut.

Nutrition: 
As always when cutting I do a gentle carb cycle. Fasting and other methods are too extreme for me personally. My goal is to retain as much muscle as possible and not suffer needlessly.

Current Carb Cycle:
Monday: Medium
Tuesday: Medium
Wednesday: Medium
Thursday: Medium
Friday: High
Saturday: Medium
Sunday: Low off day

Typical Medium Carb Day:
Breakfast: Chocolate peanut better oatmeal made with KM whey isolate, 2 whole eggs, 4 whites, Kaged Muscle Hydracharge with glutamine, creatine (KM Creaclear), probiotics, multi-vitamin, fish oil, extra vitamin C & D, KM Ferodrox testosterone support.

Pre-Workout: Kaged Muscle Pre-Kaged 30 minutes before workout.

Intra-Workout: 1 scoop KM whey isolate with 20 grams of dextrose during first 10 minutes of workout, then KM In-Kaged 10-15 minutes into workout until the final set.

Post-Workout: Kaged Muscle Re-Kaged.

Lunch: 8oz of lean protein, 1 cup rice, cup of raw veggies and berries.

Dinner: 8oz of lean protein, 50g of any carbs, KM Hydrachrage, extra vitamin C & D, Fish Oil, and green tea.

Before bed: 1 scoop of Kaged Muscle Kasein protein.

*Get 15% off everything KagedMuscle.com with my code “Michael15”. Third-party tested. No artificial colors or flavors. Fermented and patented ingredients. Wittig approved! 

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Iron Man Magazine: At Home Workouts

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I am happy to contribute some of my best home workouts to Iron Man Magazine in this latest feature:

Intensity does not reside in a location, but from within. This is something to remember the next time you are unable to make that drive to the gym or if you are traveling. While it may be ideal to have all the fancy gym equipment it’s not the only way to push your limits. It is possible to achieve maximum intensity with very minimal equipment even for the most advanced lifter. All that is needed is a set of resistance bands, your body, and a little creativity. These workouts can be done at home to transform your body or as a supplement to your gym work. Read the full article and workouts HERE.

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