Thursday, September 08, 2011

Best two 20-minute workout plan per week

Had a great dinner last night in San Diego at Lou and Mickeys, a cowboy rib-eye steak and side of
broccoli. And I slipped in a little meathead upper body workout this morning.

QnA from

Q: If you can only fit in a 20 minute workout. A couple days a week, what exercises do you
recommend ( other days are 30-45)?

Workout A: Squat + Pullup, Workout B Deadlift + Press

Here's another take on the 2x20 plan:

Q: Is there a smart way to attempt to even up muscle size and strength. Due to long years of shoeing
horses(horrible body position to work in plus long hours working at an anvil with a hammer) I have
one leg, arm noticeably smaller than the other. Even upper back muscle definition is not balanced.

Less work on the strong side. Just one set while 3 sets for the weak side. You should also be
spending a lot of time each day (15 minutes) doing stickups, band pulls, etc. for upper back.

Q: Can you please give me your best bodyweight excercise superset for working quads and

My supersets use non-competing muscle groups, so I don't pair quadricep and hamstring exercises
together very often. A good exercise that trains both relatively well is the Bulgarian Split Squat,
particularly if you do the 1 and 1/2 rep style.

Today's CONTROVERSIAL kickbutt mindset tips:

Got some negative feedback on these two today...but I stand by them as rules to follow.

If you don't have social support, take charge as the leader. Be confident in your choices. People will
respect your decisions, even if it seems at first that they don't.


Avoid temptations…and environments that lead to temptation. No matter if someone struggles with
food, booze, gambling, etc., they should keep themselves out of those environments at all time so
that discipline does not need to be drained. We only have so much willpower.

Today's independence tip:

"Seek to minimize start-up risk but have maximum upside potential." – Yanik Silver, Maverick Rule #9

Craig Ballantyne, CSCS, MS, CTT
Last day for the sale

PS - Lead by example. - Kekich Credo #42


Anonymous said...

I enjoy and use your mindset tips, and these two are especially good. Maybe they raise opposition because they truly are true, as harsh as they seem, and therefore hard to accept?

Jen - Personal Trainer Miami Beach said...

What's wrong about the mindset tips? I totally agree with you! Of course, sometimes it will take a little longer till people accept your decisions but eventually they don't have another choice!!

And although it seems hard sometimes. Avoiding temptations is the best way to stick to a plan. Sure, sometimes there is no way around it but in most of the cases you can find other places to go, other things to do, other people to hang out with etc.