I’ve been lifting weights so long I sometimes forget that I had a ‘Day One’ when I knew absolutely nothing about how to build muscle. When I was 14 years old, I was over 6 feet tall, but only weighed 135 pounds. My upper arms were the same size as my wrist, and my thighs were not much bigger than my ankles. I was aware that I was skinny and I was very self-conscience about it. I decided I wanted to start lifting weights. My dad bought me a simple ‘Weider’ home weight set and Arnold’s ‘Encyclopedia of Modern Bodybuilding’ (which I still have today). This was all before the internet so I read books and viewed diagrams to figure out the basics. I clearly remember struggling to bench press the standard bar. Despite how difficult it was, I was determined and I never quit. I ended up slowly building muscle and getting stronger. After a year I gained a significant amount of muscle and felt great. I even wrote in to Flex Magazine and they ended up publishing a short paragraph and photo of me at age 15. This started my lifelong passion for fitness. Over the years I’ve learned a few things, but the basics always work. If you are completely new to weight lifting and building muscle, here is a guide and the information that will help you on your way. Read the full article HERE.
I’ve had the idea to make a program like this for a long time and not just for your family, but mine as well. Just because I’m a fitness trainer doesn’t mean my family isn’t similar to yours. We have a problem with our kids having too much screen time and keeping them active. I wanted to make a workout series that can be done with family members of all ages and conditions. While I give instruction on video and here in the PDF’s I don’t expect these workouts to go perfectly, but they will help bring your families together and they will be fun. These workouts are a shorter, but focused 15 minutes to help keep children engaged and to eliminate excuses from parents about being short on time. This is not like my previous programs with detailed nutrition and cardio guidance, but I did include some general information to help your family as a whole live healthier. I hope you all enjoy these workouts. I have to give a special thanks to my family (Rosie, Kennedie, Kyler, Kaden, and Stacie) for helping me make this as they all contributed in their own way. We are launching this as a series of 12 workouts. If response is good we can always add more. Please take photos and videos of your family while doing this program and tag me on social media @WittigWorks so my family can follow you. Most importantly enjoy the time with your family and have fun!
Michael Wittig is a nationally recognized (Flex, M&F, Train Magazines) ISSA certified trainer, published author of 9 programs, produced 4 daily video trainers, writer & model for Train Magazine, IPE Natural Pro 3x Champion and Master World Champion (Men’s Physique), and a sponsored Athlete with Kaged Muscle Supplements, Ryderwear, and Fitmark.
All socials: WittigWorks
Family Home Workout Series PDF’s Here:https://drive.google.com/open?id=1Vbxo3j74YBwAQKjOvBAFgNEQf4b88bZF
Workout Video Playlist Here:https://www.youtube.com/playlist?list=PLVxklUPMfBjhllceXgcoZR0ewwzsgHHTG
Recommended Equipment: There is no traditional equipment needed for this program. We will occasionally use regular household items like towels, balls, cans, or chairs.
The Schedule: I am launching this with 12 complete workouts. Ideally do three workouts weekly. Then you can always repeat your favorite workouts. I would recommend a Monday, Wednesday, Friday schedule. An alternate schedule ofTuesday, Thursday, Saturday would work just as well.
Cardio:These workouts will include some great cardio, but I highly encourage your family to take walks together especially on non-workout days. Let the kids walk, ride bikes, or scooters. Any amount of time is fine. Also, get outside and play games like soccer, basketball, four square, or just make something up. Kids might resist you at first, but once you start playing they typically start enjoying themselves and want to play more.
Exercise Form: I’ve kept most of these exercises simply and safe. While form is very important sometimes with smaller children it’s just not going to be perfect. I encourage parents to watch the workout videos and read through the PDF before each workout. Work with your kids on form as I do in the videos. Just do your best and have fun. If something just isn’t working modify or move on.
Nutrition Tips: This series will not include a ‘diet’ as it’s not that type of program, but I do want to give your family some general nutrition guidance. Making a few of these small changes can make a big difference in the health of your entire family especially mom and dad.
Drink Water: One of the biggest health changes anybody can make is to stop drinking calories and drink more water. This is especially difficult for children. Try to give them less soda or juice, and replace with water. Store bought juice is typically loaded with sugar and not really good for kids.
Eat Natural Foods: Do your best to avoid fast foods as well as store bought highly processed foods in boxes and cans. I know from experience that this is not always possible with kids. Just do your best. When they are going to eat something like chicken nuggets or pizza give them a smaller portion on purpose, include fruits and vegetables on the plate, and don’t let them have seconds of the main dish until everything is eaten. This works well with my kids.
Don’t Skip Meals: Try to have a balanced breakfast, lunch, and dinner. Ideally snacks between meals should be protein based for adults. Attempt to get kids eating fruit, yogurt, low fat string cheese for snacks over granola bars, cookies, fruit snacks, etc.
Plan Ahead: It’s hardto eat healthy if the food isn’t available. Planning starts with grocery shopping. Keep a running list of things before they run out and have designated shopping days. Have an idea of what your family will be eating the next day. Prepare ahead of time so everyone doesn’t resort to eating junk. I personally never leave the house without my meals and shakes packed in a Fitmark ‘meal management’ bag. Check them out at Fitmarkbags.com. Get 15% off with code “Wittig15”.
I am only going to share a handful of products that I think could help the general family. So the supplements highlighted here are not necessary focused on building big muscles, but general health. I have never taken steroids or any illegal performance enhancing drugs and do not recommend that you consider taking them. I exercise for health first and then physique. Supplements can help you reach your goals if you are working out with intensity and eating properly. Let me put it this way, “Extra-ordinary lifestyle requires extra-ordinary nutrition”. I am honored to an official Athlete for Kaged Muscle supplements. When I stand
behind any company it’s because I am personally passionate about it. Read the Supplement guidelines below to see what I am personally taking and recommend.
Here is why I am a Kaged Muscle Athlete:
- Manufactured in FDA inspected and NSF certified facility.
- Banned substance free- BSCG certified.
- 3rd party tested for label accuracy.
- No artificial flavors, colors, or dyes.
- Highest quality ingredients in the correct dosages for maximum results.
- Every ingredient and dosage is on the label.
- Whey Protein Isolate: Whey protein is great to have immediately following workouts, before an early morning workout, as a meal replacement, or as a snack between meals. It willhelp bring your protein count up while adding no fat or carbs to your diet. This would be the first and most important supplement I would recommend to anybody for all goals.
- Hydracharge: This is a powder you add to water for a great taste, no artificial colors or flavors, plus added electrolytes and minerals for superior hydration. This is a product that would be great for adults and kids to help increase their water intake.
- In-Kaged: This is optional, but one of my favorites. This would be a great replacement for energy drinks or pop. I would not recommend this for children as it has organic caffeine which is stillmuch better than processed cheap caffeine found in most liquid products. In-Kaged tastes amazing, especially the Watermelon, and it perfect for workouts and outside activities. It will give you that little extra kick of energy whenever you need it.
- Kasein Protein: This is a different type of protein than the whey isolate mentioned above. Kasein is a slower digesting protein that is ideal in the evening before bed. I have this listed here because I know a lot of people struggle with evening cravings and we generally resort to unhealthy snacks. Not only does this taste like a treat it can be used for recipes or just mixed with non-fat Greek yogurt to make a healthy pudding. There are lots of options with this product to help your family end the day on the right track.
Get 15% off everything KagedMuscle.com with my code “Michael15”. If you dig and appreciate this family programplease use my code as it helps me and allows me to continue releasing free trainers to you.
If I get enough positive feedback about these initial 12 workouts I can always add more and extend this series. So it me up on social media (@WittigWorks) and tag me with your family’s photos and videos. Here are some of my other programs you maye be interested in as well.
Dumbbell Devastator: 4-week home trainer. Minimal equipment, but maximum intensity. Includes daily videos and nutrition. Get HERE!
Basic & Big: 12-week gym muscle builder. Includes daily videos and nutrition. Start HERE.
Diamond Cutter: 12-week gym cutting program. Includes daily videos and nutrition. Start HERE.
Genesis: The Beginning of Greatness:6-week weight lifting program great for beginners or starting back up after a break. Includes nutrition for building muscle and cutting. Get it HERE.
Centered:A collection of my 30 favorite core routines. Gym, home, and anywhere workouts. Includes daily videos and nutrition. Get it HERE.
Check out my full collection of ebook programs for all goals HERE.
Custom Online Training: This is the next best thing to training with me in person. You communicate with me directly and I build a custom program just for you and your unique situation. Check out my three options and demo HERE.
Special Thanks: I have a few amazing sponsors whom I have been with for years now. I only align myself with companies that I truly believe in. They make products that add value to my life so I am excitedto share with them you. If you have any questions about any of these products feel free to email me at Michael@WittigWorks.com.
Kaged Muscle Supplements: High quality supplements that are third party tested and effective. Get 15% off KagedMuscle.com with my code “Michael15”.
Ryderwear shoes & apparel: Workout and street apparel for both mom and dad. Look killer killing home or gym workouts. I only wear their shoes and have for over three years because of comfort foremost and functionality while working out. Check out their wide selection of men/ladies apparel and shoes at Ryderwear.com/Wittig. Save 10% off with my code “Wittig10”.
Fitmark Bags: You won’t find me without my Fitmark ‘meal management’ bag. They hold my daily meals, snacks, and shakes while keeping them cold all day. These have been the single most useful tool for my keeping personal nutrition on track. Shop Fitmarkbags.com and save 15% with my code “Wittig15”.
Gym Reapers: The makers of the best ‘gym aids’ such as elbow/knee wraps and sleeves, straps, belts, and more. Thier sleeves and wraps have allowed me to do more and lift more than ever without pain. Check out their selection on GymReapers.com. Save 10% off with my code “WITTIG10” (caps).
I know there are a lot of you out there stuck at a desk all day to support your family. You would love more time for yourself to workout, but your current job situation just doesn’t allow it. People might tell you to get up earlier or exercise after work, but you are already away from home so much you want to spend what little time you have with your family. I just might have the perfect solution for you. I am a believer in the statement, “Doing something is better than nothing”. I am going to share some ideas with you so you can get some exercise, and not take away time from your family.
Regardless how busy the work day is we can always find a few minutes here and there throughout the day. The secret is we don’t need to stop work for 15 minutes to exercise. We can do 2-3 minutes at a time throughout the day. It can be broken up without taking away from the overall effect. We will be using a variation of HIIT (High Intensity Interval Training) called Tabata. These are moves you can do at your desk, conference room or break room, literally several minutes at a time. Read the rest of the article and full workout HERE.
I am excited have and share my second article for Iron Man Magazine “Turning Weak Points Into Highlights”. Check it out to read my best tips on bringing up those lagging muscle groups. Please share this article for me, and tag myself and Iron Man. Thank you!
Read the full article HERE!
I am honored to grace the pages of yet another Train Magazine with this new August issue that is out now. I wrote two different articles (8-pages total) and appear in photos. Pick up a copy at Barnes & Noble and other retailers. Download the ‘Train Magazine’ phone app to download the digital version. It’s been a lot of fun working with Train and I look forward to sharing a lot more of my experience with the world. Special thanks to all my friends for being excited about all this and sharing/tagging. It means a lot to me. Thank you. Trainmag.com
I am honored to announce my first exclusive trainer with Kaged Muscle Supplements called “Krib Karnage”! This has been a long time coming. While this is designated a ‘Home Trainer’ it can be done as a supplement to your gym work or as a stand alone. Minimal equipment, but maximum intensity. These are not just place holder, or cardio workouts, but beat downs for people of all fitness levels. It’s designed to help you push your limits in new ways, increase strength, and drop body fat anywhere, anytime. Let me show you creative ways to do things at home you’ve never thought of before. Download it now FREE. I will be making myself available for all questions and going live frequently. I am here to help you all as much as possible.
Download HERE: http://bit.ly/kribkarnage.
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Let’s start a revolution. Who is in?
-Wittig, ISSA CPT
IPE Natural Pro 3X Champion
Kaged Muscle Athlete
All socials: WittigWorks