JOE ROGAN IS known for raising an eyebrow or two with his sometimes unconventional training and dieting methods. However, he has shared a glimpse of his daily routine and workout on his JRE podcast – and it’s not for the faint-hearted.
Rogan incorporates kickboxing, Brazilian jiu-jitsu, yoga, and weightlifting, including kettlebell training, into his workout routine. He trains up to five days a week, never skipping his daily cold plunges for good measure. Each day, he chooses his activity based on how he feels: ‘I don’t give myself the option to say, “I don’t feel like working out.” I give myself the option to make choices. It all balances out.’
When it comes to training to failure, he explains, “I don’t max out. I don’t go to failure. I make sure everything is clean and controlled, with plenty of rest between sets. I think the “just get one more” mentality taxes your body too much.”
However, don’t underestimate the kettlebell workout that follows – it still packs a punch.
The workout is available through Onnit as part of the eBook The Facts of Life with Joe Rogan. You’ll need a medium to heavy kettlebell (or two) and a substantial amount of grit to stay the course.
The Workout
Warm-Up
Perform two sets of each exercise to prepare your body for training. Do 20 reps of the swing and 5 reps of the windmill.
Kettlebell Swing x 20 reps and 2 sets
Start with the feet a little wider than the hips and with the kettlebell a foot distance in front of you. Hinge the hips back behind your heels. Keep the head in line and reach forward to the kettlebell handle. Shrug your shoulders away from your ears to initiate the movement and pull the kettlebell powerfully between your legs, just above the knees. Snap the hips forward explosively to drive the kettlebell up to eye line. Trace the arc shape in reverse, back between the legs. Snap the hips and repeat until you finish the set.
Windmill x 5 reps and 2 sets
Stand with your feet slightly wider than shoulder-width apart. Clean and press a kettlebell overhead, fully extending your elbow to stabilise the weight. Turn your feet 45-degrees away from the kettlebell. Keeping the leg on the kettlebell side as straight as possible, hinge at your hips and slide your free hand down the inside of your front leg. Try to touch the floor while keeping your torso parallel to it and your gaze fixed on the kettlebell. Engage your hips to return to a standing position.
Main workout
Select weights that are your 7 or 8 rep max per set, but perform only 5 reps. Complete 3-5 sets of each exercise in any order. You can alternate sets of chin-ups and dips or do all three movements as a circuit. Rest as needed between sets to maintain proper form and safety.
Chin-Up x 5 reps and 3-5 sets
Grasp a chin-up bar with an underhand grip, shoulder-width apart. Lift your feet from the floor, hanging freely with straight arms. Pull yourself up by flexing the elbows. When your chin passes the bar, pause before lowering to the starting position.
You can also substitute chin-ups with a dead hang to stretch your back and shoulders while building grip strength. Rogan starts with 30-second hangs and gradually increases to 2 minutes.
Dip x 5 reps and 3-5 sets
Grab your bars with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don’t flare out. Drive yourself back up to the top and repeat.
Overhead Squat x 5 reps and 3-5 sets
Stand with your feet shoulder-width apart and press one or two kettlebells overhead. A single kettlebell enhances stability, while two emphasise strength.
Maintain a tall spine as you squat as deeply as possible, then drive back up to a standing position.
Related:
Kettlebell Lifting Is MoreThan A Gruelling Exercise, It’s A Competitive Sport
Joe Rogan Has Dropped 6 Kg After Following The Carnivore Diet For A Month
