Monday, March 21, 2011

New 4 Week Workout Program

Monday is one of my favorite days of the week. Thanks to my years of hard work and planning, I love my job, and the freedom I have from being my own boss. That has allowed me to plan my day, and even though it sounds more difficult than working 9-5, it's actually easier because I work for myself. And that means all the projects I do are the ones I choose. What a life.

One of the projects I'm working on is me and my strength. And yesterday I put the final touches on my next 4 week program. Started today with workout A after having a few days off from training while in California.

1A) Squats
1B) Vertical Jump

2A) Front Squat
2B) Glute Ham Raise
2C) Stability Ball Plank
2D) Narrow-Grip Standing Pulldown (focused on bracing abs to make this into an abs exercise)

With my long warm-up of torso training and lower body mobility, this workout lasted an hour. Later this morning I'm heading to the chiropractor and then
a long walk home from the dogsitters with my dog.

That said, I get up really early and have already put in 3 hours of work as well. But again, when you're the boss, you make the rules.

Today's tips...

Training SWITCH:

Stop long boring cardio. Explore alternatives like interval training or bodyweight circuits, like this one

=> Bodyweight Cardio 3

Kickbutt Mindset:

Make this a week of massive action taking. Tackle problems head on. Get more done this week than you have in the last 4 weeks. No more procrastination.


Perseverance, the willingness to keep going know matter how bad things may seem, is a cornerstone of every success story. "Our greatest glory is not in never failing, but in rising up every time we fail." - Ralph Waldo Emerson

More NO-cardio workouts


Allison said...

Can you describe the narrow-grip standing pull down. I googled it and got lots of videos for very different things.

Are you standing in front of the pull-down maching and keeping your arms straight?

Craig Ballantyne, CSCS, MS said...

Here is one way to do them =>