Joey Hornyak

Joey Hornyak Transform your health with me. 🤝
💪 Fitness. Recovery. Performance.

29/05/2026

Stop training only for the mirror. 👀

The strongest, fastest, most athletic version of your body isn’t built with slow reps alone.

💥 If you want to be more explosive, jump higher, sprint faster, move better, and maintain athleticism as you age, you need to train for POWER.

One of my favorite ways to do it:

• 5 Dumbbell Jump Squats
• 5 Bodyweight Jump Squats
• 10 Rounds

The dumbbells create resistance and force production.
The bodyweight jumps immediately after teach your body to move fast and express that power.

This is called a contrast set, and it’s one of the most effective ways to develop explosiveness.

The goal isn’t fatigue.

The goal is producing as much force as possible on every rep.

Train for strength.
Train for muscle.
But don’t forget to train for what your body can DO, not just how it looks.

Save this and add it to your next lower body day. 🔥

27/05/2026

300 KETTLEBELL WORKOUT 💪🏼🔥

All you need is a set of kettlebells (I went with the heaviest that was available. They were 32kg EACH.)
and these 5 exercises. 🥵😳

And if you’re limited on time, want to switch things up from what you normally do, get a good sweat going and want to take your body through some functional movements, this is the workout! 🙌🏼

This approach is also really good to change the pace, the volume, time under tension and get some cardio in while you’re at it. 😮‍💨😅

5 exercises. 300 reps.
Once you finish one, you move onto the next.
Take necessary rest if needed.

EX. 1 - 50 reps gorilla rows
EX. 2 - 50 reps squats
EX. 3 - 50 reps push presses
EX. 4 - 50 reps swings
EX. 5 - 100 reps suitcase deadlifts (50 each side)

*** The weight used should be a comfortable weight where you can get multiple reps in and also still manage to respect your form.

Give it a try. 🤙🏼

25/05/2026

250 ABS WORKOUT 💪🏼🔥

Another one to start the week off strong. With summer around the corner, I know many of you want to get leaner and work on that six-pack. This is a more advanced circuit that only requires your bodyweight and 4 exercises. (I used rings, but you can also use a bar.)

It will burn. You’ll feel it in your core and your hip flexors. 😮‍💨

4 exercises. 250 reps total.
Once you finish one exercise, move onto the next.
Take necessary rest if needed.

EX. 1 - 50 reps knee raises
EX. 2 - 50 reps knee raise moons
EX. 3 - 100 reps alternating knee raises
EX. 4 - 50 reps leg raises

Great to do as a solo session or as a workout finisher. 👌🏼

Give it a try. 🤙🏼

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