Monday
If you belong to a gym, you know that Monday is universally celebrated as chest day. So here's a chest exercise that will tax your muscles and boost your metabolism.
This is a new favorite exercise of mine.
The Triple Press
- This is a DB chest press performed at 3 different angles.
- Start at a steep incline, and choose a weight that will allow you to get about 8 reps at that height.
- Once you have done 6 reps at the steep incline, drop the bench halfway down and immediately do 6 reps at that height. Then drop the bench to flat and immediately do 6 reps of flat db presses.
- That's the end of one set.
Tuesday
30 minute of activity. Do a mini-bodyweight circuit that takes care of your abs, low back, and lower body:
Y-Squat (15 reps)
Plank (1 minute)
Reverse Lunge (10 reps per side)
Side Plank (30 seconds)
Step-up (12 reps per side)
Bird Dog (5 reps per side, holding 5 seconds at the top)
Go through 1-4 times for fun, and finish your 30 minutes out with a walk.
More bodyweight exercises here.
Wednesday
Your TT total body workout. I tell ya, I'm having so much fun doing 3 total body workouts per week these days, rather than trying to get in 4-5 upper-lower-bodypart split workouts.
I feel like I have more energy, and I'm getting stronger. Body comp is no problem, because I have the nutrition component down.
If you are in the gym everyday, re-think what is necessary and realize you can get more results with less workout time.
Thursday
An early Thanksgiving this year for our American readers. I hope all of our USA readers are enjoying the holiday with family and friends...and activity! 30 minutes of activity. Do something fun with your family, perhaps the bodyweight circuit from Tuesday.
Friday
Back to your TT workout. Let's review your ab training. Are you wasting 10, 15, or even 30 minutes on your back doing crunches? If so, arrete maintenant! Ten minutes at most, 3 times a week. Not many people need more than that for a 6-pack. Plus, most of the American readers will want to be shopping today anyways.
Saturday
30 minutes of exercise. Wouldn't hurt to check in with a health care pro (personal trainer or nutritionist) for a review of your eating and training. Do that today. Add them to your social support group.
Sunday
Plan, shop, and prepare.
Then click HERE to read a great blog post by Alwyn Cosgrove about why strength training is important for fat loss
Build your body up, don't always break it down,
CB
PS...Get this for Christmas!
Ask for, or treat yourself to the TT Membership for Christmas. Coming early in the New Year will be the new TT Members site, with a forum, audio interviews, video, and all the good old TT manuals.
Click HERE to get your TT Membership.
"DON'T WASTE YOUR MONEY on any other exercise programmes or e-books !!! I have spent a fortune in the last twelve months on exercise material, only to discover that once you have a TT Membership Pass, you do not need to look anywhere else. I have to work out from home and, thanks to Craig, I can now do that with a few dumbbells and a ball, knowing that I am getting an effective workout. My goal is fat loss, but with Craig's complete range of manuals, I can also help my 18 year old son who is interested in muscle gain and who loves working out at the gym. I can also confidently say that, based on all my research, Craig's Nutritional programme is 100% sound and effective. Once again, PLEASE DON'T WASTE YOUR MONEY on any other exercise programmes or e-books !!! Save yourself the time and money and get your TT Membership Pass."
Danette Nel
Johannesburg, South Africa
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