Exercise 1 Standing Reverse Chest Fly
If like Dan you haven't had a job for years but still own work boots you can finally but those boots to work. Grab those boots and do Dan's version of the standing chest fly. The standing reverse chest fly for humpbacks.
Exercise 2
Don't put down those boots. It is time to work the shoulders
Exercise 3
Another for the shoulders. Don't worry about keeping your back steady and good posture. Doesn't matter.
Exercise 4
Don't put down those boots yet. Now it's time to work the core.
Exercise 5
Now it is time to unleash the beast with some fierce manly punches. Pretend to punch those parents and lawmakers that keep you away from 12 year olds.
Exercise 6
Time for some serious weight. Grab an empty water jug and get swinging.
Exercise 7
I know you're getting tired. Your clothes are now feeling extra heavy from all the sweat. Remove those clothes except for your underwear and jockstrap and start your next exercise. Work those triceps.
Exercise 8
Time for some classic pushups. Technique is important here. You can try eating food like Dan is while performing this exercise if you are advanced at fitness.
Exercise 9
No one will think you are a limp wristed homo after doing this exercise. If you don't have this equipment an empty coffee cup will work. Though Dan thinks people that drink coffee are bad people.
Exercise 10
One more round of MMA training. Mixed martial autism. Pretend to throw punches at those haters that claim you have moobs.
Exercise 11
Good old fashioned squats. Make sure to thrust that crotch out at the end.
Here are the squats from another angle. Good balance is important here.
Exercise 12
Nearing the end of the course. 1 more exercise using some weight. If the pillow is too much weight for you to handle at first you can do this holding a piece of paper.
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