Mind Pump: Raw Fitness Truth - 2490: Improve Your Muscle, Strength & Athleticism in Only 15 Minutes a Day

Episode Date: December 16, 2024

MAPS 15 Performance Launch YES! You can get fit, lean, strong, and fast in only 15 minutes a day. (1:49) Short daily workouts vs. traditional. (5:53) Why this is our most popular methodology. (9:34) The best program for athletes who are in season. (22:55) Makes you feel good. (23:53) Floor and ceiling metaphor. (24:38) Introducing MAPS 15 Performance: An overview and what’s included. (25:47) Related Links/Products Mentioned Limited Launch Promotion: MAPS 15 Performance public launch price: $87! ** Code 15PLAUNCH for $20 OFF. Free Bonuses: 30 Day Landmine Workout + 7-Day Overtraining Rescue Guide. ** Get your free Sample Pack with any “drink mix” purchase! Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump Mind Pump #2112: Is 15 Minutes Enough Time for an Effective Workout? Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Matthew Vincent (@matthewpvincent)Instagram  

The mysterious death of a toddler. The gruesome killings of prominent billionaires. The cold case of two murdered women. Death in a small town. The billionaire murders. Forty years cold. I'm Kevin Donovan and This Is Suspicion, a podcast from the Toronto Star. Listen for a new season with a new case, early 2025. Meanwhile, look for new bonus episodes of billionaire murders at thestar.com or wherever you find your favorite podcasts. If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer,

and Justin Andrews. You just found the most downloaded fitness and health podcast in the world. This is Mind Pump. In today's episode, we talk about a brand new program. You ready? We just launched a new 15 minute a day program, Maps 15 Performance. If you like Maps 15, you'll love this one.

This is more athletic minded, but it is a strength training program. It's only 15 minutes a day. You'll build muscle burn body fat Minimal time requirement super effective just like the original by the way because it's a new launch It's discounted and we're including some free stuff. So check this out It's going to retail for $107, but you can get it right now for $87 plus you get another program for free It's a 30- day landmine training workout program for free and we have a seven day

overtraining rescue guide this is a guide for seven days that gets you out of being overtrained and burned out and brings you back so you can get back to your workouts those are included for free plus the $20 off during the launch period if you're interested here's what you do. Go to 15performance.com, use the code 15PLaunch. That gives you $20 off plus the free ebook, the seven day over training rescue guide, and the free 30 day landmine workout. This episode is also brought to you

by one of our sponsors, LMNT. LMNT is an electrolyte powder drink. There's no artificial sweeteners, no sugar, but the right amount of sodium to fuel you through your workouts. And if you go through our link, drinklmnt.com forward slash mind pump, you'll get a free sample pack with any drink mix purchase. All right, here comes the show. Yes, you could get fit, strong, lean and muscular with only 15 minutes a day. We've already proven this with our previous program, MAPS 15. We're back for another version, today's episode, 15 minutes a day. Does it really build muscle, burn body

fat, and get you in incredible shape? I'd say I kind of proved it in the series I just did too, right? That also, 100%. Yeah, no, this was, although I knew this, when we first approached Maps 15 with this idea, right? And I remember, Adam, you were the first one to talk about this and test this out. And then I applied this methodology myself, just seeing, like, let's see what would happen as someone who's already been working out for a long time. So, not a beginner, been doing this forever,

always very consistent. I hit a PR in deadlifts. In my early to mid 40s, I was able to pull more off the ground than I did in my early 30s. And I was doing two exercises a day. The program, when we launched it, it crushed, and I think initially it crushed because people are attracted to the idea of exercising 15 minutes a day.

But the real tell is the amount of people that- The effectiveness of it, yeah. I think that was mind blowing for a lot of people because it just doesn't seem, I mean it's just kind of drilled in our head this formula forever. It has to be three times a week, it has to to be at least an hour if not like hour and a half Commitment and then anything less is you know was always told to us was probably not that Impactful and then the opposite is true and in this just is a totally different formula and outlook on how to structure

Your week and and it was like so effective. We're like, dude, we got to keep experimenting with this. We really shouldn't have been surprised when you think about it because I know, I know, I mean how, what I mean by that is that it's not often that we even write a program and we make comments like that, how surprised and blown away I was by going through it and the same thing for yourself. Like so of course when it hit the mainstream they would be as surprised or more surprised than what we are because truth be told I didn't expect to see as good of results as I did from it. I went into it going

like okay if I was gonna do just the minimum amount everything like could I keep a pretty good physique? Could I stay kind of strong? You know like like I'm not... Maintenance was really the goal, right? Yeah, it was really like that. It was more of a kind of a... What's the least I can do to just keep myself? Yeah, just so I don't fall out of shape type of mindset going to it. But to see progress and improvement, and in your case, PR, I just blew my mind. It blew my mind and really surprised me, which is rare this late in my career, to get surprised by something like this programming,

but really highlighted for me again just how much, especially us gym lovers, fitness fanatic people, overdo it and do more than what is necessary. And not only what more is necessary, but also what's not optimal. And leaning more towards in this direction is better for my, and I've just, I've kind of stayed in this, stayed this place. Like since we introduced the first MAT 15 program

and the results I got from it and how I felt doing it, I've kind of remained around that type of protocol because I'm- Two exercises a day. Yeah, it doesn't, it does not take that much, especially if you have any sort of a foundation. I mean, I think it's great for anybody, even if you're a brand new first time lifter,

but if you've got a base of lifting for years, you know, or in our case decades, and then you move to something lower volume like this, probably what your body's been begging for. Even coming off like a super high volume, high intensity type programming that you ran for a few months, I think this is a valuable addition to that, a follow up to that, because then you really see too how recovery plays such a massive factor in this whole thing.

Well again, we've talked about this for years. So this is, it was true then, it's still true now. When you, and this is, by the way, this is in reference to strength training, okay? Because there are other forms of exercise where more, up to a certain point, because to a certain point then everything breaks down. But up to a certain point, certain types of exercise,

more is better, right? So if you're perfecting a technique like swinging a golf club or you're doing a particular type of dive, the more often you practice, the longer you practice, the better it is. Endurance is like this. If you could stretch out the amount of time that you're running, again, up to a certain point, because at some point it all breaks down, but more is better for a little while. When it comes to strength training, that's not the case. And there's a lot of reasons why. By the way, the science on this is solid.

One of the main reasons is that fatigue is anti-strength and muscle building. It's the enemy of skill. Yes, it's the enemy of skill and the enemy of strength. By the way, this is why you rest between sets. So you don't rest between sets because you have to. As well, a lot of people make a mistake. They go, I don't like to rest between sets.

I don't need to rest. I just going to keep going. It's the rest in between sets is what makes strength training, strength training. It's not that you're lifting weights. Okay. Lifting weights doesn't make a strength training. Using resistance doesn't make a strength training. It's the rest periods that make a strength training. Using resistance doesn't make a strength training. It's the rest periods that make a strength training. Now yes, you need to use resistance or weights or body

weight or bands or something that provides resistance, but it's the rest in between sets or it's the mitigation of fatigue that trains the system of strength, that trains the energy systems of strength. It's the ATP that we're burning, that we're using, that burns quickly, that produces power, but once it's burned up, you gotta be stop, allow your body to replenish it, and then burn it again. And this is what sends a signal to build strength. If we continue to go, and we work through fatigue,

now you're building endurance, which is fine if that's what you wanna build. If you wanna build endurance, then that's what you do. You keep going, and you test that but if you want to build strength I mean look at Olympic lifters. These are some of the strongest athletes in the world It's pound for pound of the strongest in the world pound for pound Olympic lifters are Remarkable have remarkable strength and if you watch them they do a left and then they wait For five minutes and they do it again and they wait for five minutes

Because if they go past if they go into fatigue no longer build strength and power again, you're just building endurance So what does this have to do with short 15 minute workouts every single day? Well, if you combine if you do 15 minute workouts every single day, that's like a couple hours a week Cue me the live, Lee. But let's imagine you did two hours in one day instead. Well, two hours in one day, even if you rest in between sets, fatigue will start to set in.

And it starts focusing more on endurance than it does on strength. If I take that two hours and break it up over the whole week and do 15 minutes every single day, fatigue is mitigated and all I'm focusing on is strength. When it comes to strength training, building muscle, building strength, all of the attributes that come along with that,

the faster metabolism, right, the ability to eat more calories, burn more calories because I have more muscle, the insulin sensitivity, the androgen receptor density that improves, right, that's where your testosterone becomes more effective, the balancing of hormones because of the muscle building process which tell the hormones to balance out right better growth hormone cortisol is

more appropriate estrogen or progesterone balance out because of the insulin sensitivity that comes with strength training fatigue will take away the effects of strength training but if it because it's only 15 minutes a day the minute the fatigue is mitigated This is one of the primary reasons why when we launched this kind of methodology, so we have one program, this is the second program that follows this methodology. It's just with more of an athletic twist. That's why it was initially popular because of the time. It maintained and continued to be the most popular program because

everybody's telling their friends, and they're like, hey guys, listen, this gave me the best results I've ever gotten. Oh, and by the way, it's only 15 minutes a day. There's gotta be something too to be said about the daily stimulus too. Like just that consistency of activity, movement, sending a strength signal every single day,

and not overdoing it, but just this nice light dose. It reminds me of how you always communicate to people too about like the proper application of like tanning in the sun. Versus like laying out on Saturday on the boat for four hours in 110 degree weather and frying yourself versus all these short little doses of 10 to 15 minutes. Get a nice adaptation signal. Yeah. And so there's's gotta be something to be said about just how valuable that is versus how I think a lot of people approach their workouts

where it's this beat themself up session versus just keeping it moving and just this light stimulus. Yes, so if you were to look at, if you were to picture homeostasis and above that is muscle building, below that is muscle breakdown, you could really push that signal up above homeostasis and above that is muscle building below that is muscle breakdown You could you could really push that signal up above homeostasis and then add more Intensity add more volume and you might move it up a little bit

But then you have to lay off because of how much damage you did That signal starts to wear off after about 70 48 to 72 hours and then it dips below Homeostasis now the key is to get that signal to remain above homeostasis more than below it, and that's what ends up building muscle, right? Is that if I could keep that signal up. Well, short bouts every single day pops that signal above homeostasis,

but because you're doing it every single day, it stays up. There is no below. It just stays up above it. So you might not get the same peak, but you never get the dip that goes below So a real gradual increase, you know, that's just like a very steady consistent Signal you're sending. Yes, and there's also there's this this localized effect from muscle building That's yeah, I don't need to explain this everybody knows this right? I train my right bicep most of the, right? I train my right bicep, most of the muscle building signal

goes to my right bicep. I do curls on my right arm, most of it goes to my right bicep. But we also have data, we have lots of studies to support this, and we've noticed this, we've seen this in training in gyms. There seems to be a systemic effect. Now I noticed this with clients when I would have them do

like a full body exercise like squats, where suddenly they got stronger in their arms from doing squats that they never did before. Bodybuilders talk about this, right? You want to add an inch to your arms, add 50 pounds to your squat. People are like, how does that even, that makes no sense. One is a leg exercise. Well, there seems to be this systemic muscle building effect. Well, if you're doing a little bit of strength training every day, there's probably a louder

systemic kind of overall build muscle signal that's happening. There's these really interesting studies where they'll take a person's, one of their arms and they'll incapacitate it. They'll put it like a cast. And then they'll have a group of people do nothing. And then they'll have another group of people exercise the free arm. When they take the cast off, the people that exercise the free arm lost less muscle on the arm that was incapacitated.

Even though it did nothing, they lost less muscle. So there is something to be said about this kind of systemic effect. And I believe that this short bouts of strength training on a daily basis, this is probably the way most people need to work out. Now I tend to advocate or I've always advocated, you know, two days a week of strength training is probably the way most people need to work out. Now I tend to advocate, or I've always advocated, two days a week of strength training is great for most people. That's because I'm speaking the language

most people understand. But if I were to make it an ideal situation, I would say instead of doing two 45 minutes of workouts a week, do a little bit every single day. And that's gonna be better. Which by the way, from a behavior, real life standpoint is actually more convenient. And I found this with clients as well. Like when I tell people to devote,

you know, 45 minutes or an hour twice a week, most people can find that time. But if I say, can you break, break off for 15 minutes a day? Everybody's like, yeah, I could totally do that. Now, why is that a big deal? Well, anybody who's trained clients for any longer than a year will tell you, consistency is the hardest thing. And if I can make this as convenient and easy as possible, something that'll stick, then I know we're gonna get

better results. And 15 minutes a day, Maps 15 is our most followed through stuck to program that we offer. And I think it has to do with this, with the convenience. No, a hundred percent. It's that this reminds me of, and I've shared this before, it was probably one of the more pivotal things that ever happened for me, which was giving myself that permission that I could go in and just do an exercise or two. You know, for most of my lifting career, I fell into that

trap of thinking that I needed to, you know, walk out limping or had this massive pump or drenched in sweat or the workout didn't count. And it's so far from that. So not true. In fact, it's probably much better to be the other direction. Right. And so I remember when I first started giving myself that permission of like, you know what? I, well, yeah, I don't, I'm not going to do a 50 minute workout, but maybe I'll just go in and do one exercise. permission of like, you know what?

I, yeah, I'm not going to do a 50 minute workout, but maybe I'll just go in and do one exercise if I found that it was much easier to be consistent because of that simple fact. And so I think when people have this small commitment of two exercises, that's all that you need to do. It doesn't feel so daunting on those days. Cause no matter who you are, you will have a day where you're just like, I just don't feel like it. I don't, it's just, it's been a long day,

didn't get the greatest sleep last night, I'm not in the mood, whatever's going on, and a 50 minute grueling workout is just. Too big of a commitment. Too big of a commitment, and the idea of like, you know what, I just got two exercises, I could go do two. Two exercises only take me 15, 20 minutes,

I'm gonna go in there and go do it. So much easier to stay consistent, and there's so much to be said about consistency. It's also easier to develop the habit or the discipline around something when you practice a little daily versus maybe doing a lot every once in a while. If you're on a daily basis, you're chipping away at it, doing one or two exercises, what will end up happening in a shorter period of time is you'll develop that consistency and that kind of behavior

where it becomes a habit faster than if it's a longer period of time but less frequent. Imagine learning a new language and doing one long class a week versus doing a little bit every single day. Like this is true for almost any adaptation. So for somebody who's like, hey look, I wanna develop this skill and this discipline

around exercise, I've been consistent, I've been inconsistent, it's hard for me to just maintain it. One of the really interesting strategy that seems to be quite effective, and again it lines right up with human behavior, is do a little every day. Rather than doing a lot, sometimes do a little every single day and what you find is within a couple weeks, within two or three weeks you're practicing so often even though it's not a big

commitment. It's a momentum builder. Yes. And it really does work that way and it's because a lot of times we put our own barriers in front of that when it's a little bit too daunting or you have a lot of interruptions in your day and people are busy and it's easy to make excuses. It's harder to make excuses when you actually really limit that time and it's not something that seems too overbearing for you to be able to accomplish it. It's just something that's really quick and consistency, again, we always reiterate, is the king.

Consistency is king and this is a way to do that. Well, it's called, isn't it called habit stacking, right? Where you do that, where we pair it with something else and when you have something that is a short 15 to 20 minute habit, it's not hard to pair it with another short habit that's more likely to stick than having again this massive commitment of an hour multiple times a week.

I mean just more likely that someone's gonna stick with it every day. It also does this, and I know you guys notice this is when you guys train clients, that on the days that people worked out, they were more likely to engage in other healthy behaviors, especially if they started the day that way. Right, because you already worked out, they were more likely to engage in other healthy behaviors, especially if they started the day that way. Because you already worked out, you worked out like, okay, I'm on this kind of healthy

kick, I think I'm going to maintain consistency. There's a couple of reasons for this. One is the psychological effect, I'm doing the right thing, so I'm going to keep doing the right thing. The other has to do with how it affects your mood, how it affects how you feel. So, okay, where am I going with this? Well, if you're going to do a little bit every day, it's probably, in our experience, coaching and training clients, it's probably going to help you be consistent with the

other things you do throughout the day, namely your diet. Like if you work out every single day, you're on this path towards fitness, you're more likely, I know some people can make it turn into an excuse. So some people say, well, I worked out, therefore I can't eat worse. But I only find that to be true when people beat the crap out of themselves and go beyond. Yes. It's when they go above and beyond what's appropriate and then they're craving, you know, some kind of reprieve and so then they go for the, you know, crazy food.

I wonder what the research says on that. and then they're craving some kind of reprieve and so then they go for the crazy food. I wonder what the research says on that. That's an interesting thought because I do know there's definitely times where let's say I want something that's eating out of balance, right? Or that's not on the regular healthy menu. I'm more likely if I was like, you know what,

I really want that, had I trained, I might give myself the excuse or allow myself to have that in the diet. Although I'll allow it sometimes, I'm also less likely to too, because there's also the other side of that where it's like when I'm when I'm checking the boxes, and I'm doing all the things, I don't want to mess that up. Yeah. So I find when I'm less intense, they have studies around it. Okay, as you have studies on it, because I

say, when I'm when I'm eating good, when I'm doing things, but it's easier for me. This is why, this is where the saying for me came, when the weekend, was that I found that during the week my life was so structured that it was easy for me to play in balance. It was easy for me not to eat off the menu because I was getting up on the same time, I was going to bed at the same time, my work schedule was the same time. Yeah, you're dialed. My meals were planned for the entire day, so I was was dialed. It was really easy to stay the course. It was the weekends where

I was loose and no structure. That's where I'd make the bad choices. So it'd be interesting to see what it said. That's what the data shows. So the data shows that when people exercise, they're more likely to try to eat differently and eat healthier. And when they stop working out, their diet goes out the window as well. So there's lots of data surrounding that. There's lots of data showing that when people have a structure to their day,

that they're less likely to go off the rails. There's also data to show that excessive stress can cause people to overeat, or, and this is why I said, I've seen people do the opposite, but it's almost always because they beat the crap out of themselves. Yeah, they went too intense, too hard. Yeah, they did like a CrossFit workout, or they seen people do the opposite, but it's almost always because they beat the crap out of themselves. They went too intense, too hard.

Yeah, they did like a CrossFit workout, or they went and did a marathon or something ridiculous. And then they're just like, that's when your cravings kick in because your stress is through the roof. But if you're doing your two exercises a day, you're following MAPS 15 performance, you're doing your two exercises a day, it keeps you in that mode on a daily basis.

I'm on this fitness mode. I'm on this path of improving my strength, building muscle, burning body fat. And so what you find in the data again is when people do that, they're more likely to, it sets the stage for the other behaviors to kind of follow along versus when they don't do those things. By the way, this is true for lots of different things. You'll see this with people with like, if they read a little bit of material on investments, they're more likely to be smarter with their money

on a daily basis. If they read relationship stuff a little bit during every day, they're better with their relationships during the day. It's almost like a reminder or it's like a practice that puts you on the right path. And so it probably leads to better behaviors with diet to exercise every day a little bit

than versus the same amount of time done in just two days a week. Like if you just worked out Tuesday and Thursday for 45 minutes each day or 50 minutes each day, you're less likely to eat healthy every day than if you did 15 minutes every single day. This, I don't want to downplay. This is a big deal because the hardest part of getting fit and healthy, especially getting

lean has to do with diet. When you exercise and do it right, it contributes to that behavior, not to take away from it. Yeah, I love this formula for a multitude of reasons. I would assume the majority of people have a very stressful day in terms of their schedule, in terms of what they're doing for work or kids or just, I mean, I don't really know anybody that's not just doing a bunch of things. Even if they're not doing anything, they're being inundated, uh, and they're getting some kind of false stress signal. Uh,

and so to have that and account for that, uh, you know, within this, the confines of it being 15 minutes and not overdoing the stress really, I mean, it's kind of hard to overdo the stress when you have this type of a protocol. It just sort of fits so perfectly for the majority of people, but then athletes too. I mean I know this isn't like you know the big pitch on the athletes, but oh my god if I would have had this to train athletes because the the high intensity of practices, the high intensity of events, you know just their normal workouts. Where does this all fit in?

Well I could fit in a protocol like this so much. This is this is one of the best programs We have for athletes who are or in practice You're doing your regular practice you want to add strength training if you look at the best Strength and conditioning coaches right now and professional sports. This is how they do strength training one or two exercises a day They don't do strength training day. That's long. They microdose it. They call it microdosing. And what they find are superior results.

So this is a program, if you're an athlete and you're in practice, and you practice every day after school or you train with your club, like you could do this and not over train. This would be the way that you would apply strength training. Now from a mood, cognition, energy perspective, you'll feel good doing this because it's short, it's fast, it's not overdone,

and then it makes you feel great. I communicated this quite a bit during COVID. When people were locked down, we had a lot of people who were listeners who struggled through in that period because they were stuck at home. So they said, what do I do? I said, I tell you what, a lot of people who were listeners who struggled during that period because they were stuck at home. So they said, what do I do? I said, I tell you what, do a little bit of exercise every single day. Some of them I told them to do one exercise in the morning, one exercise later or maybe a couple, you know, morning later. But that had a significant impact on their mood and how they felt. So it's like it makes you feel good as well.

It gives you a wind. Energizing. It gives you, have you guys ever heard our buddy, Matt Vincent, talk about his floor and his ceiling? No. You ever heard him talk about that before? He has a, and I think he borrowed it from somebody else. So he borrowed it from someone, I'm borrowing it from him.

I think it's a really interesting way to communicate this. But like, every day you have your your floor and you have your ceiling and that your floor would be like the bare minimum that you would do so an exercise or two exercise that's it and then you have your ceiling of like I want to be able to check all these boxes and having that like you're still always positively moving the right turns and many times having that floor of oh I'll just do this one thing it has this cascading effect of you doing all things to the point you're making right now,

which is like, hey, if I at least get in there and do these two exercises, that's all I do, I'm good. What ends up happening a lot of times is because you did that, oh, then you have more energy at work, and you tend to be a better father, and you tend to be doing this other stuff. I know you go for your walk, and you make better food choices or whatever,

but you also have these other goals that are health-related, like, hey, I wanna make sure I hit my protein intake, and I wanna make sure I get to bed at night, and you have all this stuff but it's like at the bare minimum I'm at least going to get those two exercises because I know how good behavior breeds good behavior. Yeah right I just know how positively that affects me and I'm moving in the right direction if I at least do that and then it has this great cascading effect that happens.

That's right so this this mass 15 performance is like mass 15 in the sense that it's about two exercises a day it is free weight. The exercises are different than the original Maths 15. There's more of a focus on athletic performance, speed, and power. So this is like this is the perfect addition or follow-up to Maths 15. So if you like that protocol, which again, we have a lot of thousands of people that have been following it, that love it, have been telling us, I want different programming, here you go.

I also think the freemiums that we are doing with this one is really, really cool. These are the best ones. Yes, yeah. We have another workout. You get another workout program with this. It's our landmine workout. So landmines are incredible tools

for athletic performance, muscle building, very unique way to strength train. We have a full 30 day workout that you get included with this. And then we created a seven day over training rescue guide. So this is like, and this came from, so many callers would call in and talk about how their progress was stagnant

or they had all these symptoms and we'd talk to them to them like, okay, you're totally over trained. We should have made this a long time ago because this is another example. We needed this for them. Yeah, this, remember, you know, this reminded me, it reminds me how long it takes to make symmetry. Yeah. We had answered so many questions like,

how many times are we gonna give people? Unilateral training, yeah. How many times are we gonna give people this protocol of how to come down from all the volume, intensity they're doing and get them like, to basically scale down, to just reset, to then get back to things like, we've had to communicate that so many times, we should have wrote a protocol. So here you go.

This is a seven day rescue guide. So if you're overtrained, you've got all the symptoms of overtraining and burnout, you follow this for a week and every single day it tells you what to do to speed up recovery, to accelerate recovery so that by the end of the week, you're ready to get back into working out. So that plus the landmine workout are included for free. And because it's a brand new launch, MAPS 15 performance is going to be discounted. So it's $20 off its retail price.

So instead of 107, it's 87. You get those two, you get the free landmine workout, you get the, the seven day overtraining rescue guide for free, and that's happening just right now during the launch. You can find this at 15performance.com, so the number 15performance.com, then use the code 15PLAUNCH, that gives you the discount plus the two,

the free program and the free ebook. So go check it out. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, the free ebook. So go check it out. and maps aesthetic. 9 months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a

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