Friday Motivation & Workout

Kekich Credo #75. "Persistence is a sure path to success with quality activities. Never, ever, ever, give up."

Here's how to apply that to your fat loss program:

• Consistency is key.

• Eat with 90% compliance.

• Don't go on binges. Make lifestyle changes.

• Look long-term, not just next week.

• Track your efforts and focus on what works.

• Never quit. If you stumble..., get back up.

• Get social support to help you make it through the dip.

And stay strong my friend!

My workout:

1A) Military Press
1B) Rope Row

2A) Pushups
2B) Cable Abs

3A) Barbell Curls (it's Friday, time to have some fun with Meathead exercises)
3B) Triceps

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While filming the TT for Abs workouts other night, I did a great superset that could almost be a complete workout (if you only had 10 minutes):

1A) DB Lunge
1B) Decline Pushup

Or you could add in a modification to the lunge and a row to make it a total body tri-set:

1A) Bulgarian Split Squat (bodyweight only, 1&1/2 reps)
1B) Decline Pushup
1C) DB or Bodyweight Row

Or 2 more exercises to make it a 2-superset workout that hits all of the Hot Zones of the body.

1A) DB Lunge
1B) Decline Pushup

2A) DB or BW Row
2B) Your favorite total body ab exercise

Enjoy!

Have an amazing weekend,

Craig Ballantyne, CSCS, MS