Core Strengthening Chair Workout on KHON Wake Up 2Day

I have the privilege of doing the KHON Wake Up 2Day Workout on the first and third Wednesday every month. This week’s workout is the first in our “Chair Workout Series.”

Over the next couple of weeks I will show you a few exercises that will work your abs and quads while you are sitting in a chair.  Begin by positioning yourself sitting at the edge of a chair with good posture leaning straight back.
IMG_9077 For the first exercise bring your left knee to your chest while you flex your toes toward your knee. Next you will straighten your leg and point your toe away from your knee. When your leg is extended your toes are pointed and you flex your quad muscle.  Repeat the exercise for 20 seconds.

The second exercise is on the same leg. Flex your toes back toward your knees keeping your leg fully extended. Raise the leg up and down about six inches. Keep the quad muscle as tight as you can. This is an isometric exercise so you want to keep the muscle as tight as you can and it will fire the muscle without stressing the joints. You will also feel this working in the hip flexor as well.

Switch sides and repeat each exercise for 20 seconds.
IMG_9072 Next you will use both legs pulling in the two knees, flex the toes back toward your knees, when you straighten your legs you will point your toes away from your body and flex the quads. Repeat the exercise for 20 seconds concentrating on the toe movement toward and away from the body. You are trying to concentrate on the toe movement to engage the calf muscle as well.
IMG_9073 For the final exercise you will keep your two legs extended in front of you and move both legs up and down within 6 inches. Keep your abs and quads tight as you continue to move your legs up and down.

The whole series should take you about 2 minutes. Repeat the workout two times.

That was the first in my series of office workouts on KHON Wake Up 2Day.

See you soon!



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Greater the Sacrifice Greater the Reward


Hey Guys,

Like I said yesterday, there are sacrifices to be made and because my wife Marcia and I wanted to be with our children and celebrate Halloween in Honolulu, we had to make sacrifices of our own.  Which meant we had to catch the red eye flight from Honolulu to arrive in Los Angeles at 6:00 a.m to be at the IBJJF Masters World Championships.

Marcia’s match was at 11:00 a.m. My match would follow at 3:00 p.m. and I didn’t eat or drink anything for almost 18 hours prior to my weigh in.  This was a major sacrifice and obstacle that I had to physically and mentally overcome.

In my book, Becoming Relentless I talk about how overcoming great obstacles and making sacrifices yields great rewards. Today would have been one of them for both my wife and I.

Marcia took 3rd place in the Women’s division for her weight and age. I won my first match, and will advance to the finals today. Check in again later for an update.

Egan win

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IBJJF Senior Worlds 2014

Hey Guys,

I’ve been busy with final edits on my book coming out early next year, Becoming Relentless.  I came across a section about challenging yourself and learning to be comfortable in uncomfortable situations.

I decided to take my own advice and step back into the competition scene and I am here at the International Brazilian Jiu Jitsu Federation (IBJJF) Senior World Championships. Its funny how it brings back all those memories about competition, cutting weight and qualifying for your weight class.

Fortunately for me, I did not have to cut too much, but it was still work to get back down to weight, work on sharpening my skills, and make sure I was in top cardio condition.

This spontaneous decision to enter the IBJJF World Championships has reminded me that it’s always great to challenge yourself, because it just makes you that much better.

The challenge for me this year was a little tougher because I didn’t want to miss taking the kids trick-or-treating in the neighborhood. So the price I had to pay for that was to fly in from Hawaii to California and go directly to the arena to complete today.

Today, I challenge you to step out of your comfort zone and push yourself ahead of your game.  If you need motivation and inspiration you will want to check out my book that comes out early next year!


Weigh in - IBJJF

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Hows Your Reflexes?

Hey Guys,

As I was taking the shrink wrap off a can of WD-40, I accidentally pressed down on the trigger. I heard the sound of the spray then I saw the cloud coming at my face. To avoid danger, in a split second, I tilted my head to the left and the edge of the spray just caught the outside of my glasses. It was aimed straight for my eyes and I was grateful that my reflexes saved me.

As I wiped the tiny spot of solvent from the edge of my frame, it made me think about my reflexes at 48 years old. Then I started thinking about the up-and-coming world champions and how sharp their reflexes must be.

One such world champion is Marcus Burchett “Buchecha” Almeida. At age 24, Buchecha is ranked number one in the world in his division in Brazilian Jiu Jitsu. I had the honor of having him lead a seminar at my training center and we developed a work out together that you will love.

There are many components to sharpening your reflexes. While you are doing this workout, every time your feet hit the ground explode up as quick as you can back to a handstand. This will help to improve your fast muscle response.

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As I Promised

Hey Guys,

There were nervous contestants everywhere at Radford High School gym in Honolulu, where they held the National American Grappling Association (NAGA) tournament this weekend.

NAGA’s is the biggest and best grappling tournament in Hawaii. This year makes the 12th year that my school, Grappling Unlimited has participated.

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As I’m walking around the tournament I run into two of my old school grapplers from 15 years ago. Anthony Torres, who was in the Ultimate Fighter show and Abe Rodriguez, a Brown belt in Brazilian jujitsu.

It’s so great to see old-time training partners and buddies still competing in tournaments and training together after so many years.

When training for tournaments and competition you build bonds that last a lifetime. A compatable training partner is crucial when getting “competition ready.”  It’s a good idea to practice and coach each other.

Some of my best racquetball, Brazilian Jiu Jitsu and Mixed Martial Arts training partners were my own students.

Here’s a brief clip of a guy who has trained with me and made it big time in the UFC. He’s not only a UFC World Champion but also a UFC Hall of Famer.

Last week Monday, I promised you a video of Chuck Liddell.  Here’s his response when asked, “What was it like training with Egan?”

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