Performix athlete Mike Vazquez takes calisthenics training to a whole new level. Check out his inspiring story, and try his full-body workout!
Fitness is transformative. It can change your body, of course, but more importantly, it has the power to change how you see yourself and your place in the world. Performix athlete and overall badass Mike Vazquez understands this power, because fitness transformed him into the man he is today.
Through a unique blend of breakdancing, calisthenics, and traditional barbell movements, Vazquez has created a signature training style and a body marked by speed, power, and real strength. He may have started out overweight and unhappy, but today he's a business owner and proud role model to his son, and he embodies the Performix notion of "greatness, unrelenting."
Check out Vazquez's inspiring story, and then try one of his heart-pounding workouts!
Mike Vazquez Athlete Profile
Watch the video - 4:23
If you want to look like Mike, you need to train like Mike—and the video you just watched only delivers a tiny taste of how this animal really trains. But don't worry—you don't need to be able to stand on your head or hold yourself upside down in order to follow Vazquez's workout.
You do, however, need to hit the gym ready to work. Vazquez's training style is not for the faint of heart. It combines rapid-fire supersets of bodyweight and barbell movements, taxing nearly every aspect of your fitness level.
If you think you've got what it takes to hang with Vazquez, get ready to channel your inner breakdancer and try this challenging workout. We have no doubt it will engage every muscle in your body—potentially including your upchuck reflex!
Mike Vazquez's Real Strength Workout
Watch the video - 8:01
Warm-up
Bodyweight back fly
10 reps
Bodyweight shoulder press
10 reps
PVC shoulder stretch
10 reps
Band push-up
10 reps
Band punch
10 reps
Air squat
10 reps
Jump squat
10 reps
Superset
Reverse-grip push-up
4 sets of 15 reps
Dumbbell hammer curl
4 sets of 15 reps, rest 15-20 seconds between each superset
Superset
Superset
Dumbbell punch
3 sets of 45 sec. Shoulder tap
3 sets of 45 sec., rest 15-20 seconds between each superset
Triset
Deadlift
3 sets of 10 reps
Pull-up
3 sets of 5 reps
Push-up
3 sets of 5-10 reps, rest 15-20 seconds between each triset Superset
Weighted push-up
5 sets of 10-12 reps Clap push-up
5 sets of 10-12 reps, rest 15-20 seconds between each superset
Superset
Medicine-ball slam
4 sets of 25-30 reps
Medicine-ball Russian twist
4 sets of 25-30 reps, rest 15-20 seconds between each superset
Superset
Barbell squat
3 sets of 45 sec.
Kneeling jump squat
3 sets of 45 sec., rest 15-20 seconds between each superset
Finisher: Perform each movement once, one right after the other.
Push-up
45 sec. work, 15 sec. rest Mountain climber
45 sec. work, 15 sec. rest
Shoulder tap
45 sec. work, 15 sec. rest Burpee
45 sec. work, 15 sec. rest
Plank walk
45 sec. work, 15 sec. rest
Air squat
45 sec. work, 15 sec. rest Wide-grip clap push-up
45 sec. work, 15 sec. rest 
Workout Notes
Once you've completed Vazquez's quick warm-up, get ready to work on overdrive! Vazquez's lean body is a byproduct of how quickly and intensely he trains. To keep pace, your goal is to keep your rest to an absolute minimum. On each superset or triset, go from one exercise to the other without rest. You can only rest after you've completed the 2-3 exercises as prescribed. When you do rest, don't take any longer than about 15-20 seconds. Get a sip of water, wipe the sweat off your face, and get right back at it.
If you're not accustomed to moving your body through these exercises at this speed and rep range, you may need to do fewer reps or fewer sets than originally prescribed. Do what you can do at your current fitness level, but try to continue working as quickly and efficiently as possible. By repeating this workout over time, you will become better and more efficient at it.
When you're done with this workout, you'll move on to a little metabolic treat Vazquez calls the "finisher." To do it properly, you'll take an interval-training approach. Start with push-ups and do them for a full 45 seconds. When the clock hits 0:45, rest for 15 seconds, then move right on to mountain climbers. Complete each exercise at this work:rest ratio one time.
Overall Rating
Go Now!Implementing This Session
You can implement this workout into your current training split in a variety of ways, primarily dependent on your current goals and fitness level. If your main goal is building muscle mass, use a light weight and do this workout as a cardio session once or twice per week. After all, you probably won't want to replace your current hypertrophy sessions.
If, on the other hand, you want to lean down or are interested in becoming a little more athletic, perform this workout more often. However, don't perform a workout exactly like this every day, which could pound your joints and leave certain aspects of your fitness untrained. A session like this is best supplemented with other workouts that specifically match your goal.
You can also utilize this workout as a "challenge" if you need a break from your routine or just want to see what you're made of. Whatever option you choose, go hard and keep a trashcan close by. Oh, and if you try any of Vazquez's actual breakdancing moves, it helps to have a mat nearby, too.
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