Joe Rogan’s 2023 Workout Experience

This article is a summary of the YouTube video ‘I Tried Joe Rogan’s Workout (2023)’ by Zack Henderson

Written by: Recapz Bot

Written by: Recapz Bot

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How does it work?
Joe Rogan’s podcast emphasizes fitness, including elk hunting workouts, cold plunges, bodyweight circuits, and cardio options.

Key Insights

  • Joe Rogan emphasizes the importance of fitness in many of his podcast episodes.
  • Joe shares his favorite workout ideas specifically geared towards getting in shape for elk hunting.
  • Cold plunges are recommended at the beginning of each workout to decrease inflammation, improve recovery, and circulation.
  • The warm-up consists of 100 push-ups and 100 bodyweight squats on a slant board, which targets the quads.
  • Nordic curls, or stability ball hamstring curls, are challenging exercises to strengthen the hamstrings.
  • Joe suggests performing kettlebell or bodyweight circuits for full-body strength and metabolic conditioning.
  • Joe also mentions his bodyweight circuit, which includes chin-ups, dips, and L pull-ups.
  • Neck and core work are important, including the use of the iron neck for neck exercises.
  • Back extensions and reverse hypers are incorporated to strengthen and stretch the back.
  • Airdyne machine sprints are done for cardio, followed by a session in the sauna.
  • Incline walking with a weighted vest is another cardio option.
  • Joe also mentions the "pack meal workout" of walking on a 30% incline with a weighted vest and watching a movie.
  • These workout ideas provide insights into Joe Rogan's personal training routine.

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Transcript

Here is the fully formatted transcript:

Joe Rogan talks about the importance of fitness in just about every podcast episode. You can exercise and everyone should f***ing exercise. But rarely do we hear much about the specifics of Joe’s own training. That was until episode 2039 with author Michael Easter. Towards the end of the show, Joe laid out some of his favorite workout ideas specifically for getting into shape for elk hunting. Now the meat in my fridge still comes from Trader Joe’s, but that didn’t stop me from giving his workouts a try.

Start off every workout with a cold plunge. I do a cold plunge for three minutes. Here I’m hopping into a tub that circulates near freezing water. And that constant flow prevents a thermal layer of warmer water from forming around your body. And this makes it feel even colder. If you get into a traditional ice bath, just be sure to move your arms and legs around to simulate a similar effect.

Now, cold exposure is all the rage these days. And while it’s far from the most important thing you can do for your health, it can be a powerful habit to decrease inflammation, improve recovery, and circulation. Personally, I simply enjoy the jolt of energy that I get from the cold and the mental benefits that come from pushing my comfort zones.

The warmup starts with 100 pushups and 100 bodyweight squats on a slant board. I broke these up into five sets of 20 each. This is a great way to warm up because we’re super setting upper and lower body moves, getting the heart pumping and racking up 200 total reps in just a few minutes. The slant board probably reflects the influence of Ben Patrick, AKA the knees over toes guy. The downward slope of the board allows you to squat deeper with less demand on ankle dorsiflexion and really helps target the quads.

I hook my heels into this thing and then I lift myself up with my hamstrings. That’s a hard exercise. It’s hard, yeah. And I’ll do three sets of six or seven. I wanna make sure that I don’t blow something out because it is hard to do. It’s like you’re going, yeah. The Nordics, I take a good amount of time in between. I’ll do it and then I’ll do a good five-minute rest before I attempt the second set, maybe even 10 minutes sometimes. Yeah.

The Nordic curl is notoriously tough to perform through a full range of motion with strict form, which is why Joe sticks to lower reps. A decent substitute to work up to Nordics is the stability ball hamstring curl, especially when performed on one leg.

Joe says he’ll then perform either a kettlebell or bodyweight circuit. He doesn’t go into specifics about the kettlebell work, but here’s a little complex I came up with based on Joe’s proclivity towards the clean and press. Using double kettlebells, perform five clean and presses, followed by five front squats, and finally 10 swings. Perform five total rounds, resting two minutes between each round. Use weights that are challenging but doable to maintain strict form on the presses. Kettlebell complexes are great for working all the major muscle groups of the body in a dynamic fashion. You’ll hit strength and metabolic conditioning at the same time, which makes these types of workouts a favorite for just about any kind of athlete. If you want to learn a lot more about kettlebell training, check out my courses in the description.

Or I do, I have a series, a bodyweight series that I do where I do 10 chin-ups, 20 dips, and 10 L chin-ups, or N pull, L pull-ups. So it’s close grip, where my feet are extended out in front of me, and I’m doing these. And I do sets of 10 of those, and I’ll do a circuit of five. So five of those. So I do, you know, so it’s 50 chin-ups, 100 dips, and 50 pull-ups. So it all winds up to be 100 and 100.

Joe then moves on to neck and core work. He mentions using the iron neck, which looks ridiculous, but is a great user-friendly way to hit all the musculature of the neck from multiple angles. Of course, there are plenty of neck exercises you can do without equipment. The neck is an often under-trained area of the body, but like anywhere else, keeping it strong and mobile will help prevent injury, especially for athletes.

You know, those hip, glute, ham machines where you can do a sit-up where you’re like way low? Oh, yeah, yeah, yeah. I do sets of 20 of those, and then I do back extensions, the opposite, I flip it around, and then I have a Soren X1 that actually doubles as a reverse hyper. Oh, that’s cool. I do my reverse hypers, and then I stretch out. Technically, the back extension involves a slow, controlled flexion and extension of the spine, but Joe could also be referring to a hip extension where the back is held in neutral. The reverse hyper was developed by legendary powerlifting coach, Louis Simmons, to strengthen the low back while decompressing the spine. You know, I stretch my back out because it’s a lot of back, you know, it’s a lot of compression there. It feels like everything’s tight. You know, relax and stretch that out, and then generally, I’ll do my sprints on the Airdyne machine.

Joe doesn’t specify a particular low back stretch, but here’s a hanging twist that fits the bill. And then generally, I’ll do my sprints on the Airdyne machine. Depending upon how hard the workout is, I usually do four or five rounds of Tabatas. Depending upon the workout, like if I’m just doing that, I’ll do 10, I’ll do 10 reps. So 10 series of eight. Yeah. But if I’m doing all that other stuff first, I’m so beat up by the time I get to that, that I’ll do four, or maybe I’ll push myself to do five, and then I immediately go into the sauna. So my cardio’s still banging, because it’s like, I’m going into the sauna, I’m already at 130 beats per minute while I’m stepping in. Right off the assault bike. Yeah, and it’s 185 degrees in the sauna, and then I sit in there for 20 minutes. Yeah. Right on. That’ll do it. Yeah, it f***s you up. But it gets you in tremendous shape.

Another standalone cardio routine is simply doing an incline walk while wearing a weighted vest. Anything where you’re carrying weight, and you’re going, like one of the things that I did quite a bit is 30% incline on a, I have a real good treadmill, but it’s a 30% incline, and put a weight vest on. That’s awesome. Yeah, and just watch a movie and f***ing grind. Oh yeah, that’s the pack meal workout, dude. I do that a lot. My feet, my feet, my calves were killing me. It’s hard, man. It’s hard.

And there you have it, a closer look at some of Joe Rogan’s workout ideas. Hopefully, you found something that you can incorporate into your own training, and for a lot more workout ideas, be sure to watch this video.

This article is a summary of the YouTube video ‘I Tried Joe Rogan’s Workout (2023)’ by Zack Henderson