Monday, April 28, 2014

Red Rocks Hike and Denver Deadlift

Saturday was a nice hike through the Red Rocks area just outside of Denver, and this morning was a deadlift workout. Not my best, unfortunately.

1) Hang Clean

2A) Deadlift
2B) Military Press

3A) DB Shoulder Press
3B) KB Swing

4B) DB Lateral Raise

And here are some great 10-Minute workouts that I sent the TT list:

You're in for a special TREAT today because I've teamed up with my bud, world-famous, NY Times best selling author, John "Roman" Romaniello to bring you TWO 10-Minute Bodyweight Cardio Workouts to blast belly fat.

Roman is a SuperHero in the fitness industry. He helps men and women get super-hero-sexy bodies. He's also the creator of several big-name fitness programs, and you've probably read his magazine columns or seen him on TV. He's a big shot in the fitness world that splits his time between NYC and LA with his lovely wife, Neghar Fonooni.

But Roman and I go way back to 2009...and that's why he has time to help us create awesome workouts for YOU.
You see, Roman and I have worked out all over North America at various fitness conferences, and each time we train it's an epic workout grudge-match battle to come up with our best circuits to top one another.

And every time that Roman and I create a workout together, it is known as a "Clash of the Titans". And in fact we've recently put together "Clash V: Grudge Match", which I'll be releasing to the world tomorrow - stay tuned for details on how to get that incredible workout.

But for now, you'll get a Beginner-Intermediate 10-Minute Bodyweight Cardio Workout and...
...then an Advanced "Clash of the Titans Grudge Match 10-Minute Bodyweight Fat Burner!"
Let's start off with:

The Beginner-Intermediate 10-Minute Bodyweight Cardio Workout

1A) Total Body Extension - 20 seconds + 10 second rest x 2 rounds
1B) Spiderman Climb - 20 seconds + 10 second rest x 2 rounds
1C) Prisoner Squat - 20 seconds + 10 second rest x 2 rounds
1D) Cross-Body Mountain Climber - 20 seconds + 10 second rest x 2 rounds
  •     Rest one minute before repeating one more time.

    And now for your Advanced workout that fit folks could STACK on top of the first circuit for a 20-minute Grudge Match against your belly fat...

    The Clash of the Titans Grudge Match 10-Minute Bodyweight Fat Burner!

    2A) Burpees - 20 seconds + 10 second rest x 2 rounds
    2B) Punisher Squats - 20 seconds + 10 second hold x 2 rounds
    2C) Spiderman Pushup (alternate sides) - 20 sec + 10 sec rest x 2 rounds
    2D) Sprint-in-Place (high knees!) - 20 seconds + 10 seconds rest x 2 rounds
  •     Rest one minute before repeating one more time.

    The Clash is On!
    Release the Kraken!
    Or as I say, "Release the Craiggen!"


    See you tomorrow with more amazing SuperHero fat loss advice,

    Craig Ballantyne, CTT
    Certified Turbulence Trainer

    PS - Here's another challenge for you...

    Pick a flaw, any flaw, that you want to improve over next 12 weeks.

    Use this 3-step plan and take robotic action on it every day.

    Step #1 - Punish yourself every time you engage in the flaw. For example, when I quit swearing a couple of years ago, I put $10 in a swear jar. It worked! I 'cured' myself of cursing in just 6 days.

    Step #2 - Have an easy replacement for the flaw. To quit swearing, I started using other silly phrases, like "Sugar Shack" to replace my cursing.
    Step #3 - Get accountability. I told the world. I told my friends. They supported me, and it really helped.
    So share your flaw, goal, punishment, and plan with POSITIVE people, like on the TT Facebook page
    And then remember this...
    12-weeks is only 0.3% of your life.
    You can commit to ANYTHING for 0.3% of your life. It's easy!

    After all, the secret to your future is your daily habits.

    Take one small bad habit and replace it with some small good habit. Start easy. Keep working every day to develop good habits.
    Stay strong and get stronger.

    PPS - And here's the best NON-fitness advice you'll get this week...

    Do a "brain dump" at the end of the day to separate work from non-work. Set a hard "quitting time" for your workday. When that time comes, stop work, grab some paper, scribble out all related work thoughts, and put them away until tomorrow. Now go live your life for the rest of the day.

    PPPS - The last word: => Dedicate...

    ...yourself to getting better every day. Test what works for you. This is a lifelong project. Keep going. Keep learning. Keep connecting with other good people that support you. The breakthroughs will come. Stay strong.

    Talk soon, stay strong!

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