{"id":14507,"date":"2025-06-20T20:33:38","date_gmt":"2025-06-20T13:33:38","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14507"},"modified":"2025-06-20T20:33:38","modified_gmt":"2025-06-20T13:33:38","slug":"the-bloop-bloop-bloop-workout-tony-gentilcore","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14507","title":{"rendered":"The Bloop, Bloop, Bloop Workout \u2013 Tony Gentilcore"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Anyone who grew up in the 80s and 90s is likely very familiar with the video game <em>Super Mario Bros<\/em>. I had my introduction to the game the morning of December 25, 1987 after spending half an hour going mental once I realized Santa had dropped off a Nintendo Entertainment System underneath our Christmas tree.<\/p>\n<p>Back in those days each system came with a few \u201ccomplimentary\u201d games: <em>Super Mario Bros<\/em> and <em>Duck Hunt<\/em>. The latter of which was included if you also had the system that came with the Zapper Gun.<\/p>\n<p>Mine did.<\/p>\n<p>Anyways, <em>Super Mario Bros<\/em> has since had, I don\u2019t know, 47 different iterations and has become a recognizable icon in our cultural fabric. As it happens my wife and I have a funny thing we do that\u2019s a subtle reference to the game whenever we\u2019re around each other and need a little \u201cpick-me-up.\u201d As an example she may hit up her Nespresso machine for a quick caffeine fix and I may inject an energy drink directly into my left ventricle.<\/p>\n<p>What follows is often a sarcastic \u201cbloop, bloop, BLOOP\u201d sound that one of the two of us will make. You know, the same sound little Mario makes when he comes in contact with a Super Mushroom and becomes Super Mario.<\/p>\n<p>HAHAHAHAHAHAHA.<\/p>\n<p>Really, though, anything that provides a bit of a boost or \u201cpower up\u201d can be substituted here. A large glass of water, a power nap, a zombie Apocalypse, anything.<\/p>\n<p>Even your workout.<\/p>\n<p>Your workouts don\u2019t <em>always<\/em> have to be a grind or <em>always<\/em> make you collapse in a pool of your own sweat. There\u2019s a time and place for that of course. Like I always say, lifting weights or training isn\u2019t supposed to tickle. However I find far too many people fall into the trap where they\u2019re more concerned with constantly killing themselves in the gym \u2013 be it because they feel that\u2019s the only way to make progress, or worse, to win some sort of popularity contest on social media \u2013 rather than make a concerted effort to get better, see results, and\/or work towards a legitimate goal.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter \" src=\"https:\/\/static1.squarespace.com\/static\/5660ee2ce4b0e48493da8178\/t\/56f1869e20c647e26a45a449\/1458669223388\/\" alt=\"\" width=\"311\" height=\"316\"\/><\/p>\n<p>Training with purpose or with a goal in mind is never a bad approach. That being said, every training session doesn\u2019t have to be life or death. I think it was Paul Carter who came up with the idea of 80% workouts.<\/p>\n<ul>\n<li>10% of the time you will feel like garbage. These workouts are the worst. It happens. It\u2019s likely you\u2019ll need a change of plan.<\/li>\n<\/ul>\n<ul>\n<li>10% of the time you will feel amazing. You walk into the gym and feel like you could beat Jason Bourne in a fist fight.<\/li>\n<\/ul>\n<ul>\n<li>80% of the time you\u2019re just, you know, there. Nothing spectacular.<\/li>\n<\/ul>\n<p>It\u2019s those 80% \u201cmeh\u201d workouts that matter most. You get in, do the work, don\u2019t miss any reps, and move on with your life. Instagram doesn\u2019t even have to know about it. It\u2019s unsexy and boring, but it\u2019s that consistent attack on being consistent that we should all strive for.<\/p>\n<p>I don\u2019t want to leave you hanging. What do you do when you walk into the gym, have an epic session planned, but one of those 10% days happen where you feel like a bag of dicks? On one hand you could just reverse trek, hop back into your Camaro, go home and crush a steak. On the other, you <em>could<\/em> still workout\u2026but in a way that will enhance recovery and help you feel like a million bucks.<\/p>\n<h2>The Bloop, Bloop, Bloop Workout<\/h2>\n<p>The following are some Super Mushroom options to help turn you turn Little Mario into Big Mario.<\/p>\n<h3>Option 1: Glutes\/Core\/Bodyweight<\/h3>\n<p>I see Bret Contreras use the option often and it makes a lot of sense. Your glutes and core musculature tend to be harder to fatigue and can generally handle a little more volume without it affecting your subsequent training sessions.<\/p>\n<p>Plus most people could use some additional work in those areas anyways.<\/p>\n<p>Here\u2019s a favorite circuit I like to use myself (and with my clients):<\/p>\n<p><strong>A1<\/strong>. Band Resisted Hip Thrust x 15 or Frog Pumps x Infinity (&lt;\u2014 25-50+ reps)<\/p>\n<p><strong>A2.<\/strong> TRX Row x 10-15<\/p>\n<p><strong>A3.<\/strong> Bodyweight Squats x 15-20<\/p>\n<p><strong>A4.<\/strong> Yoga Push-Up Complex x 5\/side<\/p>\n<p><iframe loading=\"lazy\" title=\"tonygentilcore.com Yoga Push-Up Complex\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/Xp-7fMVFDSY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u00a0<\/p>\n<p><strong>A5.<\/strong> Birrdogs w\/ Band RNT \u2013 x10\/side<\/p>\n<p><iframe loading=\"lazy\" title=\"TonyGentilcore.com Bird Dog with Band RNT\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/J7ph4iVY8iA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u00a0<\/p>\n<p><strong>A6.<\/strong> Half Kneeling Hip Hinge Matrix \u2013 x3-5\/each\/side<\/p>\n<p><iframe loading=\"lazy\" title=\"TonyGentilcore.com Half Kneeling Hip Hinge Matrix\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/iIatZPKEuhY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u00a0<\/p>\n<p>The idea is to perform in circuit fashion with 60s rest at the end. I like to shoot for a total of five rounds. Total work time = roughly 10-15 minutes.<\/p>\n<h3>Option 2: I\u2019m an Athlete Tony, Treat Me Like One Dammit!<\/h3>\n<p>Alternatively we can implement what\u2019s referred to as a <strong><em>Neural Charge Workout<\/em><\/strong>.<\/p>\n<p style=\"text-align: left;\">What\u2019s a neural charge you ask? \u00a0It\u2019s simply a way to train the CNS in an efficient and non-ball busting way (&lt;=== how\u2019s that for science?).<\/p>\n<p style=\"text-align: left;\">Implementing more of this type of training is a great way to not only help with recovery, but also to improve inter and intramuscular coordination, increase recruitment of high-threshold motor units, increase rate coding, and lets be honest: it\u2019s just plain fun.<\/p>\n<p style=\"text-align: left;\">As well, I\u2019d even argue it\u2019s a great way to decrease joint stress (as your utilizing (mostly) concentric based movements), not to mention there\u2019s an obvious metabolic component as well. And it gets people more athletic.<\/p>\n<p style=\"text-align: left;\">Nevertheless the basic premise is this: Pick 5-6 exercises or drills and perform them as explosively as possible in circuit fashion. <strong><em>I should also note that it\u2019s important to allow full recovery between each exercise.<\/em><\/strong> So when I say circuit fashion it\u2019s not like you\u2019re going to rush through it.\u00a0And you\u2019re not going to perform many total reps. I\u2019d say 3-5 max.<\/p>\n<p style=\"text-align: left;\"><strong>A1. Band Resisted Broad Jumps \u2013 x3-5<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"tonygentilcore.com Band Resisted Broad Jump.MOV\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/T8m8lBty6QI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u00a0<\/p>\n<p><strong>A2. Med Ball Floor Stomps \u2013 x3-5<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"TonyGentilcore.com Overhead Med Ball Floor Stomp\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/1aBc1LDDZEo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u00a0<\/p>\n<p><strong>A3. Sprinter Step-Up \u2013 x3-5\/leg<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"RTS Coaching: The Sprinter Step-up\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Gw1XNNZgJx8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u00a0<\/p>\n<p><strong>A4. Explosive Push-Up to Box \u2013 x3-5<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"TFW High Box Explosive Pushup\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/cWruie9ZFg8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u00a0<\/p>\n<p>Height of the boxes (or steppers) will vary here depending on ability.<\/p>\n<p><strong>A5. HAS (Heavy As Shit) KB Swing \u2013 x3-5 (you know, heavy)<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"TonyGentilcore.com Cleaning Up Kettlebell Swing Technique\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/xWgl1rEiCeQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u00a0<\/p>\n<p>This is where I may swing the beast around like a boss.<\/p>\n<p>What\u2019s listed above are just options. You can substitute anything you\u2019d like in their place: box jumps, Heidens, 10 yd starts, pressing variations vs. chains, or whatever.<\/p>\n<p>The important thing to consider is alternating between upper and lower body exercises, and if you\u2019re going to include things like med ball work, core specific work, OLY lift variations, sled work, and the like, you need to put some thought into the order.<\/p>\n<p style=\"text-align: left;\">From there, as noted above, you\u2019re gong to cycle through the exercises (making sure to recover between each) for a specific number of rounds or for a specific amount of time. Six rounds takes me around 12-15 minutes which is just about right in my book.<\/p>\n<p style=\"text-align: left;\">Remember: the idea here isn\u2019t to hate life and train until you shit a liver. <strong><em>If anything after this type of session you should feel refreshed and ready to take on the world. <\/em><\/strong>This is what I mean by Bloop, Bloop, Bloop. You should feel energized and <em>good<\/em> after this session.<\/p>\n<p style=\"text-align: left;\">There\u2019s a bit of autonomy and personal preference with regards to exercise selection, but I\u2019d caution against going overboard. Stick to \u201ceasy\u201d stuff for no more than 3-5 repetitions. Try to shoot for no more than 15 minutes of work and GO HOME.<\/p>\n<p style=\"text-align: left;\">Seriously, go home.<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/tonygentilcore.com\/2025\/06\/the-bloop-bloop-bloop-workout\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Anyone who grew up in the 80s and 90s is likely very familiar with the video game Super Mario Bros. I had my introduction to the game the morning of December 25, 1987 after spending half an hour going mental once I realized Santa had dropped off a Nintendo Entertainment System underneath our Christmas tree. &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14507","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14507","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14507"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14507\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14507"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14507"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14507"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}