Today was a people day, a connecting day, not so much a training day. That said, I did put a guinea pig client through a quick 20 minute bodyweight-KB-slamball circuit. It went like this:
1) 300 bodyweight squats in sets of 30-40 with 20 seconds rest between each.
2A) 10 kettlebell swings
2B) 10 slam ball slams (sub any ab exercise in place if you have no slam ball)
For the squats, we rotated though narrow stance, Prisoner, and medium stance squats. The KB-SB supserset was done every 90 seconds...so if it took 50 seconds to do the superset, you'd get 40 seconds rest before you had to start again...very similar to "Every minute on the Minute".
Now...If you're stuck with NO-equipment, you - with intermediate to above average fitness - could do this:
- 300 Squats
- 100 Pushups
- 200 Jumping jacks
- 200 Rocking Planks
800 reps.
Break that down into TEN sets of 30, 10, 20, 20 per exercise respectively. Zip through it. Minimal rest. The point is not to fatigue, but to use hybrid bodyweight training for fat loss and fitness.
So that was my in-person people connection for the morning...and I followed that up with FB connecting QnA session. Here's what I said to one reader after he thanked me for telling him that a glass of wine is not a big deal on a fat loss program:
"Happy to help Eric, doing the FB QnA is one of the best parts of my day, sitting in a coffee shop, after my training, people watching, chatting with the locals, and having a snack. I appreciate all of our nearly 60,000 fans and want to share a little love. Have a great weekend!"
So today, being Ballantyne's Day, is all about the people.
Show your friends and family some love today. Live by example, showing them that you CAN be fit and still have fun, enjoying simple and great pleasures in life.
And most important, CHOOSE to spend your time with the BEST people.
There ARE great people out there, as I wrote in an article today.
- http://www.earlytorise.com/how-to-find-good-people/
You can attract them into your life, and you have to look for them too...and don't settle. Never give up on what is important to you. And good people should be important!
"Posting this on Valentine's Day is not ironic. As important work gets ever more personal, so does hiring... "Who's available?" is not a good selection driver for work or for life." - Seth Godin
Today's Kickbutt Mindset Tip:
"Leadership is about serving other people. It's not about other people serving you. The irony is that the more power one accumulates, the less it should be used." – Bill George
And today's Kickbutt Dog Wisdom?
"Dog Wisdom: Live in the moment. Play hard. Give kisses."
Have a great Ballantyne's Day.
And keep on pushing on,
Craig Ballantyne, CTT
Certified Turbulence Trainer
1) 300 bodyweight squats in sets of 30-40 with 20 seconds rest between each.
2A) 10 kettlebell swings
2B) 10 slam ball slams (sub any ab exercise in place if you have no slam ball)
For the squats, we rotated though narrow stance, Prisoner, and medium stance squats. The KB-SB supserset was done every 90 seconds...so if it took 50 seconds to do the superset, you'd get 40 seconds rest before you had to start again...very similar to "Every minute on the Minute".
Now...If you're stuck with NO-equipment, you - with intermediate to above average fitness - could do this:
- 300 Squats
- 100 Pushups
- 200 Jumping jacks
- 200 Rocking Planks
800 reps.
Break that down into TEN sets of 30, 10, 20, 20 per exercise respectively. Zip through it. Minimal rest. The point is not to fatigue, but to use hybrid bodyweight training for fat loss and fitness.
So that was my in-person people connection for the morning...and I followed that up with FB connecting QnA session. Here's what I said to one reader after he thanked me for telling him that a glass of wine is not a big deal on a fat loss program:
"Happy to help Eric, doing the FB QnA is one of the best parts of my day, sitting in a coffee shop, after my training, people watching, chatting with the locals, and having a snack. I appreciate all of our nearly 60,000 fans and want to share a little love. Have a great weekend!"
So today, being Ballantyne's Day, is all about the people.
Show your friends and family some love today. Live by example, showing them that you CAN be fit and still have fun, enjoying simple and great pleasures in life.
And most important, CHOOSE to spend your time with the BEST people.
There ARE great people out there, as I wrote in an article today.
- http://www.earlytorise.com/how-to-find-good-people/
You can attract them into your life, and you have to look for them too...and don't settle. Never give up on what is important to you. And good people should be important!
"Posting this on Valentine's Day is not ironic. As important work gets ever more personal, so does hiring... "Who's available?" is not a good selection driver for work or for life." - Seth Godin
Today's Kickbutt Mindset Tip:
"Leadership is about serving other people. It's not about other people serving you. The irony is that the more power one accumulates, the less it should be used." – Bill George
And today's Kickbutt Dog Wisdom?
"Dog Wisdom: Live in the moment. Play hard. Give kisses."
Have a great Ballantyne's Day.
And keep on pushing on,
Craig Ballantyne, CTT
Certified Turbulence Trainer
1 comment:
300 Squats, 100 Pushups, 200 Jumping jacks and 200 Rocking Planks? This looks really difficult to do but I will definitely try this. Thanks for sharing.
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