Krib Karnage is a home trainer NOT to be over estimated. While I make my programs available to the public know that they are all originally designed to push my own limits as an international trainer, writer/model, and natural Pro Men's Physique 3x champion. This is a challenging 4-week home program that only requires resistance bands, your body, and determination. Minimal equipment, but maximum intensity. Start today and push your fitness to the next level. Start FREE here: https://www.kagedmuscle.com/blogs/trainers/michael-wittigs-krib-karnage Music by my Grammy nominated band: Pillar (Pillarmusic.com). Michael Wittig, ISSA CPT IPE Natural Pro 3x Champ Master World Champion Kaged Muscle, Fitmark, Ryderwear Athlete All socials: @WittigWorks WittigWorks.com

This is my new S-Force Watch 'Wayne' that just arrived. I wanted to sharing my unboxing experience with you all. Get 10% off sforcewatches.com with my code "Wittig10". This is my new favorite. -Michael Wittig

Here is a typical day of what I eat, drink, and supplement upon waking to bed. I am currently in my off season building muscle while staying relatively lean. While this is a typical day I do have a few higher carb days and planned cheat meals on the weekend. In addition to healthy food I do supplement only with Kaged Muscle Supplements because they are third party tested and contain to artificial colors or flavors. KagedMuscle.com (get 15% off with code Michael15) Fitmarkbags.com (get 15% off with code Wittig15) MealPrepDone.com (Get 10% off with code WIttig10) If you need help with your nutrition check out my many programs (free and premium) as well as my custom online personal training on WittigWorks.com -Wittig, ISSA CPT IPE Natural Pro 3x Champ All socials: @WittigWorks

Here is a recent full body home workout I did using only a resistance band. Check this out and then do it! I have many home workouts here on Youtube, but also two complete home programs FREE on WittigWorks.com. -Wittig, ISSA CPT IPE Natural Pro 3x Champ Kaged Muscle Athlete 1. Sit Up and Press: 4x15 2. Leg Tuck and Row: 4x20 3. Arms Up Squats: 4x15-20 4. Banded Laterals Raises: 4x12-15 Only a resistance band is needed for this workout. 💪Drink Kaged Muscle Supplements Pre-Kaged 30mins before this workout and sip on In-Kaged during. Have post workout Re-Kaged immediately after the workout. Get 15% off KagedMuscle.com with code: Michael15. 🔥Workout shoes and apparel by Ryderwear featuring Geo Seamless tank, Utility pants, and Power Trainer shoes. Shop & save 10% off through Ryderwear.com/wittig. Code: Wittig10.

I recently picked up my first S Force watch. This is the Pluto. I am extremely impressed with it's looks and function. Check out the collections of fine watches on Sforcewatches.com.

I recently picked up a Fitmark bags 'Trunk' meal management bag. This is my favorite one so far when it comes to style, function, and features. Check out my showing. Pick one up on Fitmarkbags.com. Get 15% off with my code "Wittig15". -Michael Wittig

This is part of my 'Family Home Workout Series'. Family Home Workout Series PDF's Here: https://drive.google.com/open?id=1Vbxo3j74YBwAQKjOvBAFgNEQf4b88bZF Workout 5 Today is a core and cardio dedicated workout. Time to tighten up the tummy. All you need is a carpeted area and a smaller soft ball. When it comes to having a flat stomach, or even washboard abs, we all have the same ab muscles, but they are generally covered up in a layer of fat. While core exercises do strengthen and develop the core they cannot reduce stomach fat. We cannot target fat loss to specific areas. Reduce belly fat by concentrating on nutrition, full body exercise, and cardio. Superset 1: Do these two exercises back to back without rest for one set. Do 2 sets total. 1a. Russian Twists: 2 sets of 12 reps. (Note: Sit on the floor back-to-back with your partner. Three sitting back-to-back in a circle would work as well. You will need a little space between you all because you will be slightly leaning back on each other. Bring your knees in about half way. If you have the strength during the exercise lift your heels and keep them just off the ground. Leaning back against your partner will help with balance. If one doesn't have the strength alternate lifting one leg at a time, or just keep both on the ground. While in this position slowly twist and pass the ball around in a circle.) 1b. Hi Five Sit ups: 2 sets of 15 reps. (Note: Get into sit up position feet-to-feet with your partner. Have the stronger person place their feet just outside the feet of the other person. Gently squeeze their feet to help anchor you both into place. Start by both laying back then sit up at the same time. Give each other a hi-five at the top of each rep.) 2. Ball Throw Planks: 2 sets of 10 reps each person. (Note: Get into push up position, or up plank, facing a wall and side-to-side with your family members. Toss the ball against the wall so another family member can catch it. Take turns throwing and catching.) 3. Mountain Climbers: 3 sets of 24 total reps r(12 reps each side). (Note: Get down on all fours. Bring one knee in as far as possible and have the other leg extended out behind you. In one swift movement switch the position of your legs. Try not to step, but have both feet land at the same time. This may be a hard one for kids to learn so just do them slow and one at a time like I did with Rosie.) Bonus 4. Challenge!!! (Note: Rosie challenged me to a feat of flexibility and strength so I thought it would be fun to include this as a bonus. I couldn't do her trick. Then I came up with a similar challenge for her that she couldn't do. It was fun watching each other try. You guys can try our challenges or better yet come up with some of your own as a family.) Daily Family Tips: When working out with your kids nothing will help them more to continue trying to be fit than your encouragement, high gives, fist bumps, and flexes. I'd love to see your family flex photos and after set/workout celebrations. 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 WittigWorks.com

This is part of my 'Family Home Workout Series'. Family Home Workout Series PDF's Here: https://drive.google.com/open?id=1Vbxo3j74YBwAQKjOvBAFgNEQf4b88bZF Workout 12 If you're reading this final PDF your family has made it through the whole program. A consistent month of working out together is a great thing and something I hope you all will continue. If you would like my family to add more workouts to this series please let me know. We will be doing this final workout differently than all before. I am going to introduce you to 'Tabata' cardio. Tabata Circuit: Do each of these exercises back-to-back for one round. Do 4 rounds total. Each exercise is done for 20 secs followed by a 10 sec rest before going to the next exercise. Don't take a proper rest until you finish exercise D. Then repeat the circuit again. A. Jump Squat: 4 rounds of 20 seconds. (Note: Use proper form keeping your hip down, torso upright, and knees behind the toes. Land by dropping into the next squat to reduce impact on the knees. Do as many reps as possible in 20 secs. Rest no longer than 10 secs and move on to B.) B. Jumping Jack: 4 rounds of 20 seconds. (Note: Stay light on your toes. All limbs go out together and in together. Do as many reps as possible in 20 secs. Rest no longer than 10 secs and move on to C.) C. Push Up: 4 rounds of 20 seconds. (Note: These push ups can be in regular 'Up Plank' position, on knees, or elevated against a raised surface or even the wall. Do them at your level, but keep it challenging. Do as many reps as possible in 20 secs. Rest no longer than 10 secs and move on to D.) D. Crunch or Sit Up: 4 rounds of 20 seconds. (Note: It's easier for adults to do crunches only going to the core contraction, but easier to have kids to full sit ups. Do as many reps as possible in 20 secs. Then take a real 90 sec rest and do the entire circuit again.) Daily Family Tips: Don't stop what you have going! This is something you've done for 4 weeks. Turn these 4 weeks into 8 than 16. Make this apart of your life as it will only bring you closer together and increase your entire families health. Thank you for giving me the opportunity to work with you. 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 WittigWorks.com

This is part of my 'Family Home Workout Series'. Family Home Workout Series PDF's Here: https://drive.google.com/open?id=1Vbxo3j74YBwAQKjOvBAFgNEQf4b88bZF Workout 11 This is our second to last workout! Time flies when you're having fun. Be sure to post photos and videos of your family and tag me @WittigWorks. If response is solid for this series I will add more workouts. Remember you can always repeat your favorite workouts, start all over, or even make up your own workouts using all this as inspiration. There are no rules except for being safe and having fun. 1. Towel Run: 3 sets of 20 seconds. (Note: This is a fun one I do personally in the gym and with clients using a heavy round resistance band. But we can do the same technique at home using a large towel. Wrap a towel around the hip bone of your partner. Stand behind your family member and hold on to each end of the towel tightly as they run forward. The idea is to hold them in place and add extra resistance. Then switch positions.) 2. Partner Towel Squats: 2 sets of 15 reps. (Note: This one can be a little tricky to teach, but just do your best. Each person should grab one of the towel with both hands facing each other. Stand apart so the towel is stretched and each person is leaning back slightly. Arms should be fully extended and not bent. Use each others weight to balance. From this starting position both people should perform squats at the same time.) 3. Burpees: 2 sets of 10 reps. (Note: This is a classic move that I've kept until the end of this program because it is fairly demanding, but easy to modify for all levels of fitness. Start in a standing position, bend down so your hands are on the ground, kick both feet out behind you at the same time, jump them both back in, then stand up to finish. That is a basic burpee. Add on's include: A. Push Up: Do a push up when in the Up Plank portion of the Burpee. B. Jump: Do a jump when standing up. C. Tuck Jump: Do a jump and bring your knees up as high as possible when standing up. D. Step Out: If thrusting both legs out at the same time is too difficult just step each leg out one at a time. 4. Wheel Barrel Walks: 2 sets of going forward and back. (Note: Start by having one partner laying face down on the ground. Stand behind them and lift their straight legs up as they hold themselves up with their arms. Have them walk forward 8 steps, then walk back 8 steps. Then switch positions. If you have the strength add optional push ups every 4 steps.) Daily Family Tips: One of the greatest forms of cardio is swimming. It's also great for those with any kind of knee or lower back issues. As I initially release this program it is summer time here in the USA. Take those kids swimming and get extra cardio work at the same time. If it is cold as you are doing this program find a local indoor pool. 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 WittigWorks.com