ayanokoji workout plan

The speaker discusses Anokoji's workout plan and introduces a new and improved version. They emphasize the importance of the diet and explain that the workout aims to break muscle fibers and promote growth. They provide a beginner workout plan and a skill tree for progression. The workout consists of push-ups, bodyweight squats, planks, pull-ups or body rows, dips, leg raises, neck curls, and Achilles raises. The speaker recommends doing the workout three times a week and increasing the duration or intensity over time. They also suggest alternative equipment or locations for those who don't have access to certain equipment. So, as you guys know, I have created multiple videos on Anokoji's workout plan, but today, I want to give you guys a new and improved version, also since my videos are a lot higher quality now, so it's a lot different. So let's begin. So now that we know the diet, which is the most important part, what is his actual workout? Well look, Anokoji is extremely strong and jacked. His muscles require much more stimuli in order to break, and the whole point of working out is to break your muscle fibers, so you can then repair them to become bigger and stronger. So first, I can't really say Anokoji's workout plan since it's like a self-improvement content. I'm going to give an advanced workout in the end, so just keep watching, but first, let me give a beginner workout, because there's probably some of you who can't do a push-up, which is okay, because there's been so many people in my previous Discord who literally couldn't do a push-up, but after following this workout plan, they literally became, can do 15 in a row. So first, I'm going to give a beginner's workout and a skill tree, so you guys can eventually get to that level. I'm not going to just say, do a beginner workout plan for the rest of your life. There's going to be a progression, skill tree, and let's go ahead and get into it. So, the workout frequency. So I want you guys to be doing this three times a week, Monday, Wednesday, Friday, or if today is Sunday, just do it today, and then do it like the opposite order, or wait, it might just be the same order, but who cares. So, we're going to start off with a warm-up. You always need a warm-up, but what I like to do is arm circles, leg swings. I don't do any light jogging or jumping jacks, but just to get yourself warmed up, start doing dynamic stretches, pretty much. And now we're going to go into the first exercise. So number one is push-up. We're going to do four sets, and we're going to do all four sets until failure. So one set, you can do 50 push-ups. You're not going to do 50 push-ups. You're not going to keep going until failure. You're not going to try to do 51 push-ups. I don't care. Just go until failure. And then the second exercise is going to be bodyweight squats. And it's going to be four sets, again, and the reps are also going to be until failure. I don't care if you're going to do 100 reps in one set. You want to break your muscle fibers, and you can only break your muscle fibers by going beyond what you can actually do, and that's going until failure. And then the third exercise, planks. So it's going to be three sets, and the duration is going to be 30 seconds, which is a little bit low, but every session we're going to add 10 seconds. The fourth exercise is going to be pull-ups or body rows. If you can't do pull-ups yet... Holy fuck, someone's calling on my phone. I'll be back. If you can't do pull-ups yet, you don't need to be afraid, because that's going to be... Everything I'm saying, you might be saying, yo, this is actually a shit workout plan. Yo, relax. Wait until the skill tree part, because the skill tree part is what makes everything better. Even if you're an intermediate, you can still alter this workout plan by using the skill tree. Pull-ups, if you don't have a pull-up bar, you can use your backyard fence, because that's what I like to use, but I used to not have a pull-up bar. Or your door frame. It might be a little bit hard to grip it, but use gloves or some shit. Also, if you don't have any of those, you don't have a backyard fence, like maybe you live in like... I don't know what I'm going to say, but you can go to your local park. And if there's no local park, there's probably somewhere that you can do pull-ups. So, do it. And then, there's also bodyweight rows, which we'll talk about. It's a lower progression of the pull-up, but we'll go through that during the skill tree. So, number five will be dips. So, you can use parallel bars, or the corner of your kitchen, or like, basically your chair. You can use anything. You can even go to your local park. It should be there. You can definitely do dips if you can't do pull-ups. You can find something. And we're going to do three sets, and then we're going to go to failure. So, those last two pull-ups and dips, they're all three sets till failure. And then we're also going to do leg raises for abs. If you don't know how to do leg raises, all you need to do is lie down and just raise your legs. Three sets till failure. Now, these two are like my personal favorite. It's neck curls. So, if you want to do 100 facing up, then you want to go the opposite direction and then face down and do it. This would be really beneficiary, because a lot of you guys have pencil necks, and they look like a little scrub, like a henchman. Once you have a thick neck, you can take punches. It's just much more great for you in overall life. And then we're talking about Achilles raises. I don't even know if it's called that, but it's basically the other muscle beside your calf, and it's really important for ankle mobility. If you do Jiu-Jitsu, you'll never get injured if you do a lot of these. So, I just do 100, so four sets of 25. That's what I do for neck curls and Achilles raises. So now, let's move to the progression.