Monday, August 04, 2014

Yoga Crow and Handstand Pushups and Euro Prep

Got a few good ones for you today. And I have even better kickbutt mindset tips for you.

I was moving slow today, sore from squats yesterday, but I still managed to finish a good upper body strength workout with Bally the Dog monitoring my progress. I trained this way in prep for my trip to Europe because we'll be doing a lot of bodyweight workouts and I need variety in my moves.

1A) Pullup
1B) Yoga Crow Pose

2A) Handstand Pushup
2B) TRX Row

3B) TRX Pushup-Fly

4) KB Front Squat + KB Farmer's Walk

This was fun, but slow...I might try and incorporate into Bodybuilding 3.0.

Monday workout punisher for you (video)

And the Paleo workout pair:

Why do I call it that?

Because you're going to do basic human movement patterns – Jumps, Lunges, Squats, Crawls, and Pushups. No fancy machines needed.

Beginner 10-Minute Paleo Workout
1) Jumping Jacks – 20-10 (20 seconds work, 10 seconds rest)
2) Split Squats (place hand against wall for balance if needed) – 20-10/side
3) Pushups or Kneeling Pushups – 20-10
4) Squat or Wall Squat Hold – 30 seconds
5) Mountain Climbers or Plank -30 seconds
- Do each exercise for 20 seconds and rest 10 seconds before the next.
- Rest 1 minute at the end of the circuit.
- Repeat up to 2 more times.

Advanced 10-Minute Paleo Workout
1) Burpees – 20-10 (20 seconds work, 10 seconds rest)
2) Overhead Lunge – 30s/side (hold broomstick overhead for upper back)
3) Pushup or Decline Pushup – 30 seconds
4) Prisoner Squats – 30 seconds
5) Bear Crawls or Mountain Climbers – 30 seconds
6) Bodyweight Rows or – 30 seconds
- Rest 30 seconds at the end of each circuit.
- Repeat up to 2 more times.

Now to a question...

Q: I badly want to gain more lean muscles and lose those last stubborn fats,aiming to get 10% body fat. I am getting confused on trainings/programs that I will use next. - Reiam



Great to hear from you!

1) Eat more protein. Add an extra 50 grams of protein to your diet per day from whey protein or egg white protein or chicken or beef.

2) Eat an extra 100 calories of carbohydrates immediately after your workout.

3) Use the most recent TT Meatheads program, but do NOT add any extra workouts to it.



Today's Kickbutt Mindset Tips:
Rules are stronger than rituals. Rules are what truly allow you to change.

If you don't have Rules for Your Life (aka – strong personal philosophies) you are destined to struggle.

Checklists are also incredibly powerful. If you are struggling anywhere in life - from health to wealth - create more rules and checklists to build better habits until these actions become automatic at attracting success.

You CAN do it - I believe in you. You WILL do it. I know it.

"The biggest lie we tell ourselves is when we say, 'I can't do this. I can't do that.' The truth is you don't want to. At least be honest. Start with that. Then see where you can go from there. Take a tiny step into the waters of 'Lake Cant' and see if perhaps it's not as cold, dark and deep as you thought it once was. If you try, you might find that You Can."– Craig Ballantyne

Ordinary living & beliefs do not get you an extraordinary life. Know what you are sacrificing when you choose to remain ordinary and average.

"Success is simple once you accept how hard it is"...Once you accept that, only then will you be mentally willing to take on the challenges.

When you are mentally prepared to sacrifice, plan, & persevere, success becomes a simple process of just putting your head down & doing it.

So do it,

Craig Ballantyne, CTT

Craig Ballantyne, CTT
Certified Turbulence Trainer

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