If you grew up in the 80s and 90s, you probably know Super Mario Bros. I first played it on Christmas morning in 1987, when Santa left a Nintendo Entertainment System under the tree. Back then, many systems came with a couple of “free” games: Super Mario Bros and Duck Hunt, the latter if you had the version with the Zapper gun. My family had that setup. Since then, Mario has become an enduring icon in popular culture. My wife and I even have a small, tongue-in-cheek reference to the game whenever we need a quick pick‑me‑up. She might run a quick espresso, I might down an energy drink, and we’ll often swap a playful bloop, bloop, bloop sound like Mario when he powers up. It’s silly, but it works.
Really, any boost counts. A big glass of water, a short power nap, or even a light moment of humor can help. And yes, your workout can also be a boost.
Training with a purpose is good, but not every session has to be brutal. Lifting isn’t meant to be torture, but it’s easy to fall into the trap of always grinding at the limit to look impressive online or to chase progress without a clear goal. A focused plan is fine, but you don’t need life-or-death intensity every time.
There’s a useful framework known as the 80/10/10 rule. About 10% of your sessions will feel awful. Those are the ones you’ll want to adjust. Another 10% will feel amazing—you’ll leave the gym ready to take on the world. The remaining 80% will feel ordinary, and that’s exactly where real progress happens: you show up, do the work, hit your reps, and move on. Consistency matters more than hype, and you don’t always need to broadcast every workout.
So what do you do on a 10% day when you’ve planned something epic but you feel off? You can go home and eat something hearty, or you can adjust the plan to support recovery and still leave feeling better than when you arrived.
The Bloop, Bloop, Bloop Workout
Here are a few “super mushroom” options to help you level up without burning out.
Option 1: Glutes/Core/Bodyweight
This approach, favored by Bret Contreras, focuses on glutes and core because they’re resilient and can tolerate a bit more volume without wrecking your next session. It’s also a good way to address common weakness.
– A1. Band-resisted hip thrust x 15 or frog pumps for high reps
– A2. TRX row x 10–15
– A3. Bodyweight squats x 15–20
– A4. Yoga-style push-up complex x 5 per side
– A5. Bird-dogs with band resistance x 10 per side
– A6. Half-kneeling hip hinge x 3–5 per side
Do these in circuits with about 60 seconds rest after each circuit. Five rounds, for roughly 10–15 minutes total.
Option 2: I’m an Athlete, Treat Me Like One
This is a Neural Charge workout, a way to train the central nervous system efficiently without brutal pounding. It helps with recovery, coordination, and overall athletic feel, and it tends to be more joint-friendly. Pick 5–6 exercises and perform them as explosively as possible in a circuit, taking full recovery between moves. Don’t rush it; keep reps low (about 3–5 per exercise) and aim for 3–5 rounds, depending on how you feel.
A1. Band-resisted broad jumps – 3–5 reps
A2. Medicine ball floor stomps – 3–5
A3. Sprinter step-ups – 3–5 per leg
A4. Explosive push-up to box – 3–5
A5. Heavy kettlebell swing – 3–5
You can swap in other exercises if you prefer—box jumps, hops, various presses, or sled work. What matters is alternating upper and lower body moves and thinking through the order if you add med ball work, core work, Olympic lifts, or sleds.
Then cycle through the chosen exercises with rest between them, repeating for six rounds or about 12–15 minutes total. The goal isn’t to hate life and exhaust yourself; you should finish feeling energized and ready to go. That’s the point of the Bloop workouts.
There’s room for personal preference, but don’t go overboard. Keep easier exercises in the mix, limit to 3–5 reps for most moves, and aim for no more than about 15 minutes of work. Then go home.
I must have been a really good kid in 1987. It’s funny, really, but you had to be there. Okay, we’re lame.
