Cool Saturday Morning Upper Body Workout

It was a cool morning in FLA, but I managed to do this in the garage.

1A) DB Press
1B) DB Row

2A) DB Overhead Press
2B) DB Chest Supported Row

3) Finisher of Total Body Extensions

4) Laps in the cold pool.

Off to Denver tomorrow...where the pool will be even cooler.

Here's an extra picture from my visit to Miami earlier this week at a friend's condo near the Miami Heat arena. Nice view. I love watching the cruise ships go in and out of Miami. Looking forward to returning in January!

And the new December 2014_TT_HFSD BW is now available here:


http://www.ttmembers.com/members/programs/fileinfo.cfm?id=272&action=display



There comes a time every year when no matter how nice you've been, your schedule gets very naughty with you and crunches your time, increases your responsibilities, and saddles you with stress.


Fortunately there are the TT HFSD (High-Frequency-Short-Duration) Bodyweight Workouts to ride to your fat burning rescue.


You will train 3-5 days per week. You will do short bodyweight workouts. You will stick to your fat burning meal plan. You will lose fat even during the busiest, craziest, most-wonderful time of the year.


You can do it. Just do it frequently and intensely.


Today's Kickbutt Mindset Tip:
Be proud of the healthy changes you are making in your life. There are many more folks secretly wishing someone will take charge and be a healthy role model for them. It might not happen overnight, but if you continue to lead by healthy example - without preaching or being condescending - you can build an entourage of social support and people who want to be healthy like you.


Push it,



Craig Ballantyne,
CTT Certified Turbulence Trainer
Author, Turbulence Training

Friday Fat Burner Night and Saturday Fat Burner Workout

Well, it wasn't the most exciting Friday night at Joel Marion's here in Florida, but I enjoyed my turkey drumstick and sweet potato leftovers followed by watching the new Star Wars trailer. We followed that up by singing several rounds of "Old MacDonald Had a Farm" with his two daughters. I forgot how catchy that song is (sorry if it's now stuck in your head!).

 

Joel and I also did a big 4.4 mile walk by the beach, and according to the "100 calorie per mile rule" for walking and jogging, that means we burned about 440 calories while we chatted through some work stuff. Good times!

 

Saturday morning will be a little more exciting with a trip into Tampa to visit the legendary PowerHouse Gym and Whole Foods before an afternoon of football and swimming (if it warms up). Then on Sunday I head out to Denver to visit our ETR office and to go on our Toys for Tots shopping trip.

 

Here's a minimal equipment total body fat burner that you can do on your Saturday morning. It hits all 4 of the "Major Fat Burning Hot Zones" of the body (pushing muscles, upper back, torso, and lower body).

 

The 15-Minute Hot Zone Fat Burner

1A) DB Split Squats - 40 seconds per side (Rest 20 sec between sides)

1B) Decline Pushups or DB Chest Press - 40 seconds

1C) KB Swings or Total Body Extensions - 40 seconds

1D) DB Chest-Supported Row or TRX Row - 40 seconds

- Rest 20 seconds between exercises

- Rest 30 seconds at the end of the circuit and repeat 2 more times.

 

That's it. About 15 minutes and you deplete the 4 major Hot Zones to give them the Turbulence they need to burn calories during the workout and in the magical Afterburn period. Enjoy that Saturday morning metabolic kick-start.

 

That's much better - and faster - than doing 30 minutes of slow cardio.

 

Now that you've saved 15 minutes, it's time to get all of my workouts as our Black Friday weekend sale continues. So instead of going to the mall today, do this instead:

 

Step #1) Stay home from those insane malls and packed parking lots.

 

Step #2) "Invite ol' Craiggy" into your house for the holidays and start burning off your feast with at-home workouts." If you loved today's fat burner, then you'll love the TT 2.0 Workout Video collection, giving you 16 weeks of advanced follow-along home workouts.

 

Step #3) Treat yourself to the BEST Black Friday Fitness deal by getting EVERY TT workout ever created all while DONATING to the great cause of our Toys for Tots drive happening next weekend.

 

Black Friday Sale => 1-Year All Access to ALL of my workouts

 

It's the best deal of the weekend, anywhere, and you don't ever have to leave the house to enjoy it. ;)

 

I'll be donating ALL of the proceeds to our 3rd Annual Toys for Tots Drive in Denver on Saturday, December 6th. Last year we helped purchase over $102,173 worth of toys for the Marines' toy drive and this year we're hoping to break $125,000. We can do that with your help, while our workouts help YOU lose fat.

 

Here's what men and women from all over the world are saying about our Turbulence Training and Home Workout Revolution programs:

 

"I'm loving these workouts! I just got done your whole series and cant wait to delve in deeper! I am getting amazing results. Have worked out in the past and had limited success but at almost 50 years of age I am getting in the best shape of my life and have lost 25 inches so far. Even people at work who see me everyday are noticing! When I run into someone who hasn't seen me in six months they barely recognize me! I am wearing new clothes as my old ones no longer fit! I put $1 in jar everyday that I do a workout and will have plenty of money to buy new spring clothes as I know I won't be able to keep any of my shorts on! Thank you Craig!" - Rhonda Marx  

 

"Craig, these workouts are the perfect blend of building muscle and burning fat with TT and bodyweight exercises. I have leaned out and dropped about 4-6 lbs of fat while keeping my strength, too. People at work were saying, 'look at those arms' and 'you look more buffed, through the chest and arms'. At age 39 I am getting stronger, faster, and fitter than I was in my early 30's. I want to thank Craig for the great workouts and share how much I love the TT lifestyle! Keep up the great work!" - Jeremy 'J-Roc' Stone, TT Client of the Year, 2014

 

"I have been thinking about this Thanksgiving for weeks now. This post just helped me confirm that I must stay strong and I CAN get through this holiday dinner without caving into what others think I should be eating. This is my life and I'm the one working so hard each and everyday to make my body the best it could ever be. I've got this for sure. Thank you for the incentives you post each day... I find myself looking for them each morning." - Tracy Taylor

"Thank you Turbulence Training & Craig Ballantyne. You are amazing with what you do and the positive statements you put up. I will be a member for life." - Charmaine Kucks

 

Thank you everyone. I am so happy to help and so grateful that I have the opportunity to share my workouts with the world.

 

Click here to get EVERY TT Workout EVER created (includes videos)

 

And your purchase will go directly to our Toys for Tots drive being held next Saturday in Denver. Thank you for helping those children enjoy Christmas while you are helping yourself lose belly fat and get back in shape at home.

 

With GREAT gratitude for you every single day,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - I'd LOVE to hear about you results.

 

Post your success story on the TT Member's forum today.

 

Get 1-Year Access with this Black Friday Special today

 

See you on the inside.

 

PPS - Keep your head up!

 

"Keep your head up, your heart strong, and run over anything that gets in your way. Success is never given, it's earned. So work for what you want, fight for what you want, take what you want. Nothing is going to be handed to you." - Robert MacDonald, Gym Jones

... Stay strong and keep on pushing on. Get support, recruit an accountability partner, prepare your plan, give yourself an incentive, and set a deadline. Those are the 5 Pillars of Transformation. And when you believe in yourself and Take Action, you will succeed. You CAN - and WILL - do it!

5 Diet Tips

Dang these tips are good. If you have 5-10 pounds to lose, or more, you'll love this guest post from Joel Marion. Joel invited me over for Thanksgiving dinner and it was incredible, especially the sweet potatoes (my favorite). I can't thank him enough, and you won't be able to either after you read this...

 

How to Lose 10 Pounds Fast

 

By Joel Marion, co-founder, www.BioTrust.com 

 

Hey it's Joel and today I'm here to share with you my "magical" method for losing 10 pounds FAST (in reality there's nothing magical about it and it's rather basic, but don't mistake "basic" for ineffective -- the simple steps I'm about to share with you work like gangbusters!).

 

You see, I currently have a little bet going with my sister to drop 10 lbs in the next few weeks, and since she's literally half my size she's shooting to lose 5 lbs in the same time. 

 

At the risk of her reading this newsletter and learning all my secrets, I felt this information was too valuable to keep from you, Craig's valued readers, so in the next few paragraphs I will be revealing exactly how you can drop flab fast, just like me. Fact is, most people over-complicate fat loss when in reality dropping pounds quickly comes down to a few simple strategies.

 

5 Steps to Losing 10 Pounds Fast (Start Using Today)

1. Make a bet. 

 

Since I'm highly competitive and refuse to lose at anything, this was a surefire way to motivate me and keep me honest over the next few weeks. 

 

And I'm surely not going to lose to a GIRL - ;) - so making a bet with my sister dramatically improved my chances of success. All kidding aside, we made the bet to motivate one another and have fun during the process. When it's done in fun, creating a little competition between friends and/or family will always tip the odds of success in your favor.

2. Eliminate sugar-filled drinks (soda, juice, etc), alcohol, & junk food. 

 

If you're consuming ANY of this stuff, your chance of experiencing fat loss (yet alone rapid fat loss) is slim to none. Eliminating them will automatically cut your calorie intake and put you on the fast track to weight loss success.

3. Get 30 minutes of activity each day. 

 

What kind of activity do you need to do to get FAST results? Simply put, if it's more than what you're currently doing, it will make a significant impact.

 

For some, this may be simply walking (works if you're not doing anything now). For others you may need to go more intense. Just get 30 minutes of activity each day at an intensity level greater than what you're used to. I recommend Craig's workouts and I've been using them for years. Take advantage of his sale here today:

 

Get Every Workout From Craig to Help You Lose Fat

4. Enjoy 1 - 2 "snack meals" during the day. 

 

Instead of eating big meals during the day, go with 2 smaller "snack meals" to control your calorie intake. For me, BioTrust Protein Cookies are my snack of choice, providing me with 12 grams of quality protein and only 150 calories each. Since I'm 6'4", I can get away with eating two of these large, delicious cookies at once while still keeping my calories relatively low. 

5. Save your largest meal of the day...

 

...for dinner, but make sure to choose the right foods. If you're looking to make rapid progress, I recommend eliminating starchy carbs for the first few weeks. Instead, eat lean protein and loads of veggies to keep you full, and some healthy fats like olive oil, coconut oil, and/or organic butter.

And that's it! Dropping flab quickly doesn't have to be difficult or overly complex, and the 5 simple steps I outlined above are proof of just that.

 

Enjoy the amazing results! - Joel

 

***

Thanks Joel, I really appreciate you sharing these secrets with my loyal TT readers ... and again, I want to thank you for Thanksgiving Dinner! 

 

Alright, that's it for today...I'll be back on Monday with another workout to kick-start your fat burning week. Til then, stay strong & keep on pushing on.

 

Sincerely,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Need more workout advice to go with the diet plan?

 

Just "Invite ol' Craiggy" into your house for the holidays and start burning off your weekend feasts with at-home workouts. Treat yourself to the BEST Black Friday Weekend sale anywhere by getting EVERY TT workout ever created all while DONATING to a great cause (see below).

 

Black Friday Sale => 1-Year All Access to ALL of my workouts

 

It's the best deal of the weekend, anywhere, and you don't ever have to leave the house to enjoy it. ;)

 

Plus, I'll be donating ALL of the proceeds to our 3rd Annual Toys for Tots Drive in Denver on Saturday, December 6th. Last year we helped purchase over $102,173 worth of toys for the Marines' toy drive and this year we're hoping to break $125,000.

 

PPS - If you are struggling...

 

When faced with hard times, we have a choice...we can keep going or we can quit. But ALL tough times come to an end.

 

If we quit, we only make it worse and learn nothing. But if we keep going, though the situation may be frustrating at first, you WILL be making progress. Things WILL get better. The future WILL become brighter.

 

It may be slow, but it WILL be sure. Stay strong. Push on. Never give up on what is important to you. You WILL achieve your goals.

 

You will win. I believe in you.

This book changed my life

This is the time of year to count your blessings, right? Here's a BIG one for me.

 

I lucked out and stumbled across a simple, 15-minute strategy that has made me a better person. I'm happier, more patient, calmer, and much, much more appreciative of everything I have in my life.

It's the secret behind my success. I wrote a book that shows you exactly how to use this strategy in your own life.

Click here to discover the #1 Way to Change Your Life Today

To Your Success,

Craig Ballantyne 

 

Start each morning with a wise and positive daily practice. It can take as little as 5 minutes. Think Big. Review your plan. Read for inspiration. Meditate/Pray. Keep this powerful momentum going forward as you devote yourself to your #1 priority project in life, health, and career.

Thanksgiving Monster Workouts and Gratitude

Thursday is the big day here in America. It's Thanksgiving, the biggest family get together of the year where, according to research from the Calorie Control Council, the average American will eat more than 4,500 calories.

So here's your Thanksgiving MONSTER workout
- http://www.earlytorise.com/burn-20-caloriesminute-monster-thanksgiving-workout/

Today's Total Body Workout:

Circuit #1: DB Split Squat, Db Incline Press, KB Swings;

Circuit #2: DB 1-Arm Overhead Press, BW Squat, Pushup, KB Swings.

200 swings total. That takes me to 1,350 kb swings in 10 days of my 50 day 5,000 swing challenge. Maybe I'll hit 10,000 before New Years.

Today's Kickbutt Mindset Tip:
Go back for a 2nd and 3rd helping today...of Gratitude. We have easy, EASY lives. We are lucky, we are fortunate, and yes, we have earned it. But we must be thankful for it. And thankful for all those in our lives. Over and over again. Make this known today, in your heart, and to others. Sincere gratitude. That's the name of the game today.











oday.

Thanksgiving

Stay Strong,

Craig Ballantyne, CTT

Sunday KB and Swim

Turns out it's hotter and more humid in Florida than it is back on the farm. Haha. I was sweating buckets on Sunday morning as I went for a Kettlebell Swing marathon of 500 reps.

Unfortunately several reasons caused me to bail early. One was time, two was a slight blister developing on my left hand, and three was the fact my hands were so sweaty I couldn't grip the bell properly.

But all told I did 350 swings, 205 pushups, and 300 bodyweight squats for a nice 8-5-5'er. Not quite the 1000 reps I wanted to hit, but in 75 minutes (including my 20 minute old-man warm-up), I managed to crush a bunch of swings and test myself.

I plan to make every Sunday a physical challenge workout day. It might be a 4-hour hike with my buddy J-Roc out at Rattlesnake Point. It might be 500 swings. It might be a Tough Mudder. It might be 50 reps of deadlifts at 90% 1RM. There are lots of great challenges to do. I think next Sunday will be my second go round with the 185 pound challenge. I'll do squats, bench, and deadlift with 185 on the bar for max reps. I'll also do chin-ups with an extra 15 pounds on me for max reps. And I think there was one more exercise to do...can't remember! But that should be good for next Sunday.

And after the workout I went for a swim!

Woo-hoo. I'm such a goof (just see my face in these photos!). This was a cold, I mean refreshing, Sunday morning swim near Tampa, FL. Happy to have this opportunity instead of walking through a blizzard like last week on the farm. 

Today's Kickbutt Mindset Tips:
Willpower is limited - Change takes planning and strategy. "Conquer one resolution at a time, and start with the easiest," says Roy Baumeister, willpower expert.

When faced with hard times, we have a choice...we can keep going or we can quit. All tough times come to an end. If we quit, we only make it worse and learn nothing. But if we keep going, though the situation may be frustrating at first, you WILL be making progress. Things WILL get better. The future WILL become brighter. It may be slow, but it WILL be sure. Never give up on what is important to you. You WILL achieve your goals. You will win. I believe in you.

Push on and stay strong,

Craig Ballantyne, CTT

Don't let this happen

Don't let this happen...It's Saturday...maybe it's still snowy, cloudy, rainy or just 'blah' where you live...and you've read the paper, had your coffee, made a light lunch, and now it's time to do your workout...maybe because you missed earlier in the week.

 

But first, why not sit down and "just see what's on TV for a second". Two hours later, you're watching the end of when Harry met Sally and you've eaten a banana (because you wanted to "eat healthy"), then you went for a cup of yogurt but returned with a bowl of ice cream, and now you've got your hand in the cookie jar. Your workout turned into 1000 calories.

 

That's how 'getting off-track' happens.

 

You have to have rituals in place to avoid this.

 

You need to review your goals, crank some music, visualize your workout of squats, pushups, lunges, mountain climbers (30 seconds each for 4 rounds), and then just get started. Or do this video:

http://www.earlytorise.com/workouts-of-the-day/4-minute-extreme-bodyweight-cardio-workout/ 

 

Even if you don't feel like it...just give me 1 minute.

 

Set a deadline. Get accountability. Give yourself an incentive.

 

Do the 1st things first. Do the things that matter!

 

Stay strong my friend,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

10x10 Swings and Pushups

This was a great way to start my workout.

10 KB Swings with 53 pounds
10 pushups
- 10 rounds, no rest.

Time = 7:40

Followed with KB Front Squat, Powerblock Chest Press, Powerblock 1-arm row, and finished with 50 more KB swings with 53 pounds. That brings me to 600 total reps on the road to 5,000.

Great workout. Now off to Toronto for an overnight stay. Tomorrow it's down to Tampa, Florida for 7 days at Casa de Joel Marion. I will continue the Swing March to 5000. On Sunday morning I have a particularly good challenge workout planned for myself. It will be 1,000 reps, including 500 swings, 200 pushups, and 300 bodyweight squats. This will be done in circuits of 20 reps per exercise. Might do KB-pushup supersets first, then once I hit all the pushups, switch to KB-Sqt supersets. Or maybe I'll go in reverse order. Who knows!

What I do know is that every workout in Tampa will be followed by a swim. Looking forward to it.

That 1000 rep workout is way too much for 98.5% of the TT world. But you can start with 25 swings (with a much lighter kettlebell), 15 pushups, and 35 squats done in a 5-3-7 circuit for 5 rounds. Train safe. Have fun. Do kneeling pushups if you must. And then watch this to learn how to do more pushups:
- www.youtube.com/watch?v=8ZuL9uanMHA

Today's Kickbutt Mindset Tip - one of my best!
Change IS possible. At ANY age. In ALL areas of life. Under EVERY circumstance. No matter how bad you feel it is going, no matter how snowed under you got yesterday (figuratively or literally!), no matter what obstacles lay before, you CAN overcome these struggles. Things will get better. Flowers can grow in the tiny cracks of sidewalks under the hot sun. People in worse circumstances than yours were able to rise up.

So no excuses. You can do it. Move forward, one small, but significant step at a time. Here's to a new life. Starting today, starting now. Make the right decisions. Lean on the right people. Live for the right goal. You can do it. I believe in you. Your time is now.

(Please share with those who need it. Thank you!)

Push on and stay strong,

Craig Ballantyne, CTT

1 rule and 1 tip

I wanted to share with you the one "rule" that you must follow if you want to lose weight and get in shape before the holidays (and after the holidays, too).

This one simple "rule" can be found in the weight loss plans of every success story in the world -- and the good news is that it has nothing to do with genetics, or your diet, or how long you spend in the gym.

 

=> The #1 Rule you must follow to lose weight

Check out the pics at the link above and you'll see what I mean...

Follow the rule and succeed,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Ignore the rule...

 

....and you will doom yourself to endless plateaus and struggles! But...with this "rule" in place you will finally change your body faster than ever and overcome even the toughest weight loss plateau.

 

Find out what this "rule" is here...

 

Follow that rule!

 

PPS - One more tip...on how to deal with Temptations!

 

The 2014 Season of "Treat Temptations" is upon us. I want to help you fight it off with this advice and warning to avoid this one mistake...

 

Most people allow one treat to become a 2-month orgy of fast food and chocolate, but it does NOT have to be that way.

 

If you fall "off the wagon", cut your losses, don't worry about it, and get right back on track. Immediately. It's minor damage that can be dealt with.

 

Sometimes the most important thing for fat loss is to simply stay out of harms way. Rather than focusing on being a perfect eater and trying to lower your calories all day and every day, just make sure you don't put yourself in any situations where you overdo it by 3000 calories at a time.

 

Be consistent and avoid the blowouts. You'll have better results and less stress when you live this way. Fat loss can be simple, fast, and yes, even FUN and relaxing when you do it with the right lifestyle and mindset.

 

Stay strong and push on.

3 Level Custom Diet

If you fell off the diet wagon again last night or at lunch today, I have good news - and a 3-Level CUSTOM diet solution - for you. But first, a reason why your past diets haven't worked for you.

 

The truth is that almost every single diet out there FALSELY claims to be the best diet for everyone. But NO diet can be best for everyone. That's why you need Customized Levels.

 

After all, everyone is different. We have different genetics. We were raised to like and dislike certain foods and meal times. Don't force a diet. Instead, the SECRET is to find something that works for you ALONE. Forget about how well other diets worked for Sally at the gym or Bob at work. They aren't you!

 
But don't despair that you haven't found the right diet yet. The GREAT news is that my friend, that 'crazy' Californian fat loss guru, Tyler Bramlett, is giving you a secret weapon today. It's called The 3-Level Custom Flat Belly Accelerator & Fat Loss Tracker Journal.

 
You've never seen anything done like this before...but Tyler is crazy, crazy like a fox, and he's created 3 different diets, each one more effective than the one before it.

The beginner or Phase 1 diet, is really quite simple... He has a few rules in there, no calorie counting whatsoever and offers up a no holds barred cheat day. BUT...just because it's EASY doesn't mean it doesn't work. Tyler has helped people lose up to 31lbs in 30 days using the Phase 1 diet.

 

Now I've made a special bargain with Tyler. He's GIVING you the Phase 1 diet for FREE if you take action and get his flat belly CT-50 system today.

 

Get The 3-Level Flat Belly Accelerator & Fat Loss Tracker Journal

And... if Phase 1 sounds too simple, he has customized a 2nd Level for those folks with the last 10lbs of stubborn fat to lose. This is the Phase 2 diet and it's more challenging, but the results come even faster. When you follow this diet, your belly fat will rapidly disappear before your eyes.

Finally... if you want SUPRA-maximal fat burning results and the best weight loss you can get anywhere, Tyler created a 3rd Level Advanced Diet that is only meant to be done for 2 weeks - and NO more.

 

The reason for this is he doesn't want you to lose weight too fast like he did when he first started testing this diet. That's right, when Tyler first tried Phase 3, he figured he would lose just a pound or two but he ended up losing 14lbs  (even though he was already at 12% body fat ). 

After his wife saw how well it worked, she used it to effortlessly lose 8lbs.

 

Well when I heard that I went back to the bargaining table and demanded that Tyler make this available to all TT readers today as well. And so you can get Phase 1, Phase 2, and Phase 3 of Tyler's Customized Diet program today when you take action and get his flat belly system today. So if you're stuck in a diet rut, I highly recommend you grab a copy of The 3-Level Flat Belly Accelerator Diet while Tyler has agreed to give it out for free to TT readers...

FREE TODAY ONLY --> The (3 Phase) Flat Belly Accelerator Diet And Fat Loss Tracker Journal FREE With CT-50 [ENDS TONIGHT]

Ohh... and I almost forgot to mention that this bonus also includes the Fat Loss Tracker Journal that makes is SUPER easy for you to stay on track. After all, Men's Health magazine has reported that when people record what they eat, they lose 5lbs faster than anyone else. You must add this tool to your secret fat burning weapons.

 

Get it today before it is gone,

 

Craig Ballantyne, CTT

 

PS - Oh, and one more tool to add...

 

...Belief.

 

"Believe in yourself. You're capable of more than you think. You have more within you than you give yourself credit for. In a supportive environment we are capable of doing incredible things. Surround yourself with unconditional love, respect, admiration, and with people who will accept you at your strongest and be there for you at your weakest." - Robert MacDonald

 

TT is the community that is here to support you. Every day. No matter what. We believe in you. You CAN do it. Stay strong and keep on pushing on.

Snow In Swings and Squat Workout

More snow coming today and tomorrow. That's alright. I have the garage gym on my side. Here are a couple of photos out on the farm of the calm between the storms.

It's Pretty...but pretty early in the year for this! Oh well, ol' Poochy was loving it outside. Soon I'll be in the garage gym crushing a tri-set of KB Front Squats, Heavy Powerblock Rows, and KB Swings.






Today's Kickbutt Mindset Tip:
2014's "Treat Temptation" season is upon us. I want to help you fight it off. Here's why…Most people allow one treat to become a 2-month orgy of fast food and chocolate, but it does NOT have to be that way.

If you fall "off the wagon", cut your losses, don't worry about it, and get right back on track. Immediately. It's minor damage that can be dealt with.

Sometimes the most important thing for fat loss is to simply stay out of harms way. Rather than focusing on being a perfect eater and trying to lower your calories all day and every day, just make sure you don't put yourself in any situations where you overdo it by 3000 calories at a time.

Be consistent and avoid the blowouts. You'll have better results and less stress when you live this way. Fat loss can be simple, fast, and yes, even FUN and relaxing when you do it with the right lifestyle and mindset.

Stay strong and push on,

Craig Ballantyne, CTT

PS - Here's how you help save Christmas every year

- http://www.earlytorise.com/how-you-helped-santa-save-christmas/

Emergency Workout Alert

The NY Times reported a "fun fact" today, one that I don't find fun at all. Then again, I'm snowed in on the farm here in Canadia (in November!), so everything is a little less funny today.

 

Anyways, the fun fact is that all 50 states in America are freezing. That's right, there's a city in all 50 continental states that will experience below freezing weather today, and many homes, like mine, are snowed in.

 

That calls for Emergency At Home Workouts!

 

Fortunately you don't have to go to a gym for long cardio workouts to lose fat. As you know, cardio does NOT work for fat loss, but these emergency at home workouts WILL do the trick.

 

So if you need to lose 10 pounds fast for holiday parties, an upcoming beach vacation, or simply to fit into your clothes better, there is ONE workout trick that you need to add into your emergency at-home workout routine. 

 

It's worked for literally over 2551 years since it was first invented. So clearly it doesn't involve treadmills, screaming fitness models on DVD, or going to a fancy gym. It's just a simple secret that has worked from Day 1. 

 

Use this ONE Emergency Workout Trick at home to lose weight

 

Read that article before you do another workout. 

 

And just in case it sounds to good to be true, you must see the transformation story at the top of the article where one dropped 71 pounds with this secret.

 

You can see pictures and check out her full story here...

 

Add this secret to your workout today,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Snowed In Support Motivation Tip!

 

"If you truly want something you'll make time for it regardless of how busy you are. You can always spare a little bit of time to do something to better yourself and get yourself one step closer to your goal. If all else fails just give yourself 28 minutes. 28 minutes is only 1.94% of your day but you'd be surprised how much work you can get done in that short period of time." - Robert MacDonald, Gym Jones

 

... YES! Let's get it done today! With these emergency workouts, you don't even need 28 minutes. And you don't need to go to the gym, either.

 

Use this One Emergency Workout Trick to lose weight at home 

 

Keep on pushing on and stay consistent through the holidays and snow days. This is the year you will LOSE fat from Thanksgiving to Christmas. You can do it. I believe in you.

 

Now go read that article! 

Snow Day Workout of Swings and Pushups

We are full-on snowed in. I can't even see 40 feet out the window. And this morning's 7am dog walk was brutal.

I gotta be careful what I wish for.

Yesterday I wrote:

"Several inches of snow have fallen over the weekend and last night, and several more are on the way. I'm glad. Why? Because I'm gone for two weeks, starting Saturday. First I'll be heading down to Joel Marion's near Tampa ("the official lightning capital of the world" - seriously!) for some sunshine and swimming."

I will just shut up now. :)

I guess I won't be working out by the pool today here in Canadia... Ha...I decided to do a garage gym workout instead (then again, I don't have a pool!).

Today's session: 15 supersets of KB Swings and Pushups.

If you're snowed in, watch this. As I told my friends in Malaysia a few years ago, Structure and Freedom go hand in hand
– https://www.youtube.com/watch?v=Wd926ni6FQY

Today's Kickbutt Mindset Tip:
If you stumble, get back up. What happened yesterday no longer matters. Today, get back on track to moving closer to your dreams and goals. You can do it. Never give up on what is truly important to you. The trick, of course, is to know what REALLY matters. Put your energy there.

Stay warm and safe,

Craig Ballantyne, CTT

PS - Get it!

"If you truly want something you'll make time for it regardless of how busy you are. You can always spare a little bit of time to do something to better yourself and get yourself one step closer to your goal. If all else fails just give yourself 28 minutes. 28 minutes is only 1.94% of your day but you'd be surprised how much work you can get done in that short period of time." – Robert MacDonald, Gym Jones

... YES! Let's get it done today! And remember, with my workouts, you don't even need 28 minutes. Keep on pushing on and stay consistent through the holidays. This is the year you will LOSE fat from Thanksgiving to Christmas. You can do it. I believe in you.

This workout vs crossfit

Here's why this is better than Cross-Fit...

In the time it takes someone to drive down to their local Crossfit, you could do a better cross-training, fat-burning workout at home 

 

Try this workout and compare

 

And don't even get us started on the 60 minute P90 videos or cardio...there's no need for workouts to last longer than an episode of CSI. All of these workouts beat you up because they have you do TOO much, too fast. Here's a better way to exercise no matter which one you prefer:

 

Click here for a workout better than Crossfit

 

Click here for a workout better than P90X

 

Click here for a workout better than cardio

 

By the way, in doing my research on this new type of training, I demanded the creators of this workout to tell me "In 25 words or less, why these cross-training workouts are better than Cross-Fit!"

 

Their reply:

You get the same benefits as Crossfit - fat burning, movement skills, 'ready-for-anything' fitness - but Tyler's workouts are accessible for beginners, and don't have the pitfall of high injury rates.

 

Listen, these workouts are TT-approved and will not let you down. 

 

Try these new 12- to 20-minute workouts today and compare

 

Be better,

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - If you truly want something in life...

"If you truly want something you'll make time for it regardless of how busy you are. You can always spare a little bit of time to do something to better yourself and get yourself one step closer to your goal. If all else fails just give yourself 28 minutes. 28 minutes is only 1.94% of your day but you'd be surprised how much work you can get done in that short period of time." - Robert MacDonald, Gym Jones 

 

One Ancient Workout Secret

If you need to lose 10 pounds fast for holiday parties, an upcoming beach vacation, or simply to fit into your clothes better, there is ONE workout trick that you need to add into your routine. 

 

It's worked for literally over 2551 years since it was first invented. So clearly it doesn't involve treadmills, screaming fitness models on DVD, or going to a fancy gym. It's just a simple secret that has worked from Day 1. 

 

Lose 10 Pounds Fast with ONE Ancient Workout Trick

 

Read that article before you do another workout. 

 

And just in case it sounds to good to be true, you must see the transformation story at the top of the article where one dropped 71 pounds with this secret.

 

You can see pictures and check out her full story here...

 

Add this secret to your workout today,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Monday Motivation

 

Be thankful for what you've accomplished - and the opportunity you have to keep getting better. Always measure your progress against yourself and the past, not against perfection or other people.

 

Now go read that article! 

 

Snow vs Sunshine

It's full-on winter here on the farm. Several inches of snow have fallen over the weekend and last night, and several more are on the way. I'm glad.

Why?

Because I'm gone for two weeks, starting Saturday. First I'll be heading down to Joel Marion's near Tampa ("the official lightning capital of the world" - seriously!) for some sunshine and swimming. It's going to be in the 80's there over the weekend. We'll also be scooting over to Miami for a Heat game, and then celebrating my 2nd ever American Thanksgiving.

After that, it's on to Denver for our 3rd annual Toys for Tots drive, where we hope to break last year's record of $102,000 worth of toys.

You can read more about our goal & last year's event here:
www.EarlytoRise.com/toysfortots

So I'll miss out on a couple of my favorite pre-Christmas weeks here on the farm. But the snow is helping me get in the mood for the holidays. If you missed it, check out this trip down holiday memory lane with me here:
- http://www.earlytorise.com/16-minute-max-fat-burn-circuit-workout/

The trip also comes at a good time for my training. I just finished up the 33,333 rep challenge (falling slightly short of my goal), and I also will finish up my latest 4-week heavy lifting program this week before I go...so that gives me a deload week to do fun, random activities in Florida. I'll start back up with my Squat-Bench-Deadlift program in Denver at the Colorado Athletic Center gym there.

On Sunday I slipped in for the last heavy deadlift session. It went well enough, with the workout going like this:

1A) Deadlift
1B) Box Jump

2A) Bench Press
2B) Pullup Max Rep Test - 16 reps...1 rep slight improvement pre-33,333

3) KB Swings - 150 reps total

For the rest of 2014 I will be focusing on building the strength in the back of my body, from traps to upper back to glutes and hamstrings. As of today I'm still on track with a minimum of 5,000 KB swings before the end of the year. That should be an easy-to-hit goal. I might bump it up.

Ok, enough about me...

Now here's the truth about fat loss...

There will be times when people will try to embarrass you into joining them at Pizza Hut for an all-you-can-kill-yourself buffet.

And listen, if you're fine with accepting mediocre results, by all means, you can go and have a good time. I'm not here to force you into submission to never having fun.

But just remember, you'll pay the consequences.

It's better to discover why other people are trying to sabotage your plans and figure out how to deal with them.

What are their motives? What are your alternatives?

Success begins and ends with your personal responsibility. Success lives and dies with you and your ability to take the right action.

Identify what needs to be done and do it today. Do more of what works and less of what doesn't.

Say YES to Focus. Say NO to other people's drama. You deserve better.

Stay strong and NEVER, ever give up on what is important to you.

You can do it. I believe in you.

Here's the perfect plan: You must combine diet with total body metabolic resistance training for the perfect 1-2 punch for losing belly fat. Grab these... 1) FREE meal plans: www.TurbulenceTraining.com/freemealplans and 2) And get these workouts: www.HomeWorkoutRevolution.com (bodyweight only) or www.turbulencetraining.com (bodyweight and dumbbell exercises)

Today's Kickbutt Mindset Tip:
If you are frustrated, if you made a mistake yesterday, if you are ready to give up…PLEASE stay strong!

And remember these beautiful words: Broken glass can still shine brightly.

"The first step to healing is not to step away from the pain, but a step toward it." - Henri J.M. Nouwen …..

Listen, you have gone through the worst. Challenges remain, but they will be met with energy, not exasperation. You have people on your side now. You are not alone. Your people will support you…..

"Success is not final, failure is not fatal: it is the courage to continue that counts." – Winston Churchill …..

Stay strong and keep on pushing on. You CAN do it.

I believe in YOU,

Craig Ballantyne, CTT

PS - Time to go work on new ETR articles.

Until tomorrow, please enjoy today's personal message to you
- http://www.earlytorise.com/6-weeks-left-till-your-dreams-expire/

This book changed my life

This is the time of year to count your blessings, right? Here's a BIG one for me.

 

I lucked out and stumbled across a simple, 15-minute strategy that has made me a better person. I'm happier, more patient, calmer, and much, much more appreciative of everything I have in my life.

It's the secret behind my success. I wrote a book that shows you exactly how to use this strategy in your own life.

Click here to discover the #1 Way to Change Your Life Today

To Your Success,

Craig Ballantyne 

 

Start each morning with a wise and positive daily practice. It can take as little as 5 minutes. Think Big. Review your plan. Read for inspiration. Meditate/Pray. Keep this powerful momentum going forward as you devote yourself to your #1 priority project in life, health, and career.

Highs and lows of life

First day of testing...two victories. I had to bail on the max pushups. Will try those on Monday or Tuesday next week.

Lots of highs and lows to report today.

Success => It all starts with preparation and planning … to avoid wrong people/environments/habits and to connect with the right people/environments/habits.

Success is simple once you accept how difficult it is.

Today's workout for me:

5-minute bodyweight squat test = 217 reps (beat old record of 201)

Handstand pushup max - 6 reps (new record, beating my old record of 4)

Started on my "5,000 KB Swings Quest" to finish off 2014. Did 100 reps with 53lb kettlebell.

Tomorrow: Heavy Deadlift workout and pullup max rep test

Oh, and today's workout was followed by some bacon!

Now for some serious news...

A reader posted on Facebook...

Q: Craig, does anybody know how Dr. Kareem is doing since his near death experience and emergency surgery? He has a donation web site set up for him and his family as well. Since October 24 his med bills are way over the million dollar mark. He is a great person devoted family man and just like you a forefather in many facets of the fitness industry that truly cares about helping others. - Chris S.

Answer:
For those that don't know, Kareem was inexplicably stricken with a near-fatal intestinal infection. He was literally hours from losing the battle...

Unfortunately, I do NOT know any of the details of the illness, but I received an email update from him yesterday.

Dr. Kareem is still on a LONG road to recovery. It will be months, perhaps even a year, before he'll be back to even near his old self. He cannot work at all. Fortunately, he built up a team before his illness.

Everyone is rallying around him, and he is one of the most positive people I know, so he has lots of support...

...that said, he got hit hard. He's down, but not out, and I will be sure to visit him early in the New Year. Right now he is fatigued and trying to get better. Thank you so much for asking.

On a related note...

...read what Mikey wrote here...

This is timely and worth thinking about

Three of my legacies will be the TT Summit, the BlackSmith Liberty and Entrepreneurship camp, and the Info Summit.

Here are a couple of photos from last week's Info Summit...on-stage, fired up(!), and then at the VIP reception with many of my friends that I have met at the BlackSmith Liberty and Entrepreneurship camp. My old suit is holding up well...it's now 6 years old! It's still got it. (From L-R: Jay Massey, Julian, Deven, Ben, ol' CB, and Gary)


Today's Kickbutt Mindset Tip:
You need to know your nutrition obstacles. Write them all down and then write down at least 2 solutions for each obstacle. This will help you avoid nutrition breakdowns. Plan ahead. Do your shopping and cooking and meal prep on the weekends, so that during your busy week you have your meals ready…and you avoid vending-machine regret.

Plan, shop, and prepare for success today.

Push on and remember what matters,

Craig Ballantyne, CTT

Back to the heavy

Well, I'm done with the bodyweight training. Almost. Time for a couple of days rest and then some weekend testing of max reps. That will be fun.

After that, I'm going to move to a KB Swing & hamstring training focus for the next 6 weeks till the next contest. I want to get my deadlift close to 405 before January. It's about 375 now. My best ever is 425 at 190 lbs. That's nothing to get too excited about, but I was also seven years younger, and had a training partner.

Today's workout: It was 50 degrees Farenheit in the garage this morning for training. Needed extra warm-up before:

1A) Heavy db chest presses
1B) Heavy db rows

2A) Elevated pushups
2B) DB shrugs

At least someone was excited to go out in this...me, I prefer to look at it.

Today's Kickbutt Mindset Tip:

"To get something you've never had, you must do something you've never done." - #Truth

Yes indeed,

Craig Ballantyne, CTT

PS - Eat right for your body type!

You need to know your nutrition obstacles. Write them all down and then write down at least 2 solutions for each obstacle. This will help you avoid nutrition breakdowns. Plan ahead. Do your shopping and cooking and meal prep on the weekends, so that during your busy week you have your meals ready…and you avoid vending-machine regret. Here's a FREE solution to helping you eat for fat loss – www.Turbulencetraining.com/freemealplans

How NOT to fail

I blew it. I just failed on a big goal because I forgot the 1st Pillar of Transformation - PLANNING. You see, I was attempting a massive 33,333 rep 12-week bodyweight challenge during the 21st Turbulence Training Transformation Contest. I wanted to join you as you did your fat loss program, to give you accountability, support, an incentive, and the Big Deadline (the 4 other Pillars of Transformation). 

 

Like you, I learned a LOT in my transformation, discovering I had the strength to do 15,000 bodyweight squats, 10,000 pushups, 3000 bodyweight rows, 1,500 burpees, and 333 handstand pushups. But I failed on doing 1,500 chinups and 2,000 pullups...because I failed to plan. 

 

My friend Shaun Hadsall would never have let me make that mistake if I would have connected with him first. He's a master planner. In fact, he has the BEST diet plan going for rapid fat loss today. It's his 4-Cycle Solution for Carb Cycling. It's the perfect mix of fat loss and favorite food indulgence. Shaun, as you know, is a great friend of mine and he's giving you his fat burning diet at half off - and with 3 free bonuses - until midnight tonight. Do not miss out. Get it here before it turns into a pumpkin at midnight!

 
HALF OFF + 3 *FREE* Bonuses <------- LAST chance (no extensions)

 

Listen, there are still over 6 weeks left in 2014. You CAN hit your goals and dreams that you set earlier in the year.

 

You CAN do it. I believe in you. Take this inspiration and push to the finish.

 

"Set lofty goals. Proclaim them to the world. And take massive action on achieving the goals you set out to achieve. It's as simple as that. And even if you don't reach 100% of your goals, you've still failed forward and your life and business are in a better place because of it." - Bedros Keuilian

Do not let peer pressure interfere with your path to success. Do not let people stop you from achieving your big goals and dreams. Know what really matters and GO out there and achieve it - starting TODAY.

 

HALF OFF + 3 *FREE* Bonuses <------- LAST chance (no extensions)

 

 

Let's go!

 

By the way, here is the workout I did during "Tuesday's Hotel Room Sunrise Session" ... with the view from my room in downtown Toronto (nice, huh). The workout was 400 bodyweight squats and 200 pushups, followed by 10 minutes of sprints outside.

 

 

 

 

 

 

 

More short workouts coming tomorrow!

 

But for now, it's time for a dog walk with ol' Bally the Dog.

Sincerely,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

Failed

I'm not going to make it. I just won't get all of my pullups and chinups done. This was a result of poor planning. I dropped the ball on the 1st of the 5 pillars of Transformation. They are:

1) Better Planning & Preparation => Silly mistake to miss this one!
2) Accountability => Did this, had you!
3) Social Support => Did this, had you - thanks!
4) Incentive => To better myself...and I did...learned a lot
5) Deadline => Tomorrow.

I'm a few hundred short. I did my best, pushed my limits, and came as close as I could without injuring myself. I'll do another 100-150 tomorrow on my final day of the 33,333 challenge.

Over the past week I did lots of bodyweight workouts and my regular lifting too, accumulating:

1500 squats
1000 pushups, at least
316 chinups


And today, I added another 100 pullups during this workout:

1A) Barbell Squats
1B) Pullups
1C) Box Jumps
1D) Pushups
1E) Pullups

2A) Pullups
2B) Leg Curls
2C) Pullups

After a few days rest I will test my max reps for bodyweight squats (in 4 minutes), pushups, pullups, chinups, and handstand pushups. I've been most impressed by my progress with pushups (and subsequently, my bench press), but I was disappointed by my inability to get above 5 reps per best set in the handstand pushup. We'll see if I just need a couple of days rest.

I'll do the testing on Saturday AM.

Until then...an important RESEARCH UPDATE: Interesting NY Times article on why people get fatter with cardio
- http://well.blogs.nytimes.com/2014/11/12/exercising-but-gaining-weight

And...

A great reminder for why you shouldn't get hung up on your scale weight. Please share. Stay strong!

Today's Kickbutt Mindset Tip:
"Success seems to be connected to action. Successful people keep moving. They make mistakes, but they don't quit." – Conrad Hilton

"Set lofty goals. Proclaim them to the world. And take massive action on achieving the goals you set out to achieve. It's as simple as that. And even if you don't reach 100% of your goals, you've still failed forward and your life and business are in a better place because of it." – Bedros Keuilian

Do not let peer pressure interfere with your path to success. Do not let random, unimportant people stop you from achieving your big goals and dreams. You must know who and what really matters.

Push on,

Craig Ballantyne, CTT

***
12 week cumulative total:

15,000 Bodyweight Squats

• 15,000+ => Crushed.
  

10,000 Pushups - DONE 

• 10,000+ => Easy.
  

3,000 Bodyweight Rows - DONE

• 3000+ <= Set the bar too low.
  

2,000 Pullups

• 1262 => Poor planning.
  

1,500 Burpees - DONE

• 1500+ <= Accomplished ... fun ... learned a lot.
  

1,500 Chinups

• 1206 => Failed by a faulty pillar.
  

333 Handstand Pushups - DONE

• 333 Goal <= Accomplished
  

= 31,968/33,333 reps

2 minute workout option A

 What if you could burn tons more body fat without tacking any extra time onto your current workouts?

What if you could use a shortcut to burn fat FASTER, get stronger, and get leaner--all while increasing your cardiovascular and heart health in as little as 2 minutes? Well, science and research proves you CAN.

Introducing: The Fat-Burning Shortcut Solution

It's a new exercise trick that doubles your fat loss EVERY time you exercise with NO extra time required. For over 20 years lean athletes and fitness models from all over the world have been using this system to achieve faster weight loss and increased performance.

And no matter what your age, gender, or current condition is, right now you can use both of these proven strategies at the same time as a lethal combination to take your metabolism and fat loss to whole new level (without ANY "bulk").

It's all inside this brand new cutting edge article found at this link:

==> 2 Min. Shortcut DOUBLES Your Rate of Fat Burning (brand new)

Always finding ways to help you get faster results,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Nothing will stop you!

 

Whatever is in your way, you're stronger than it, you're tougher than it, and you're better than it. You're going to beat it.

 

Nothing will stop you, if...

You truly believe in yourself. You must end the "I'll give this a try" mindset, and switch to an, "I'm going to succeed" belief.

2 minute workout Option A

 

What if you could burn tons more body fat without tacking any extra time onto your current workouts?

What if you could use a shortcut to burn fat FASTER, get stronger, and get leaner--all while increasing your cardiovascular and heart health in as little as 2 minutes? Well, science and research proves you CAN.

Introducing: The Fat-Burning Shortcut Solution

It's a new exercise trick that doubles your fat loss EVERY time you exercise with NO extra time required. For over 20 years lean athletes and fitness models from all over the world have been using this system to achieve faster weight loss and increased performance.

And no matter what your age, gender, or current condition is, right now you can use both of these proven strategies at the same time as a lethal combination to take your metabolism and fat loss to whole new level (without ANY "bulk").

It's all inside this brand new cutting edge article found at this link:

==> 2 Min. Shortcut DOUBLES Your Rate of Fat Burning (brand new)

Always finding ways to help you get faster results,

 

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

PS - Nothing will stop you!

 

Whatever is in your way, you're stronger than it, you're tougher than it, and you're better than it. You're going to beat it.

 

Nothing will stop you, if...

You truly believe in yourself. You must end the "I'll give this a try" mindset, and switch to an, "I'm going to succeed" belief.

Suck Wind Burpee Circuit

Today we finished off burpees and rows while adding in some squats. Tomorrow is a travel day as I head to California, and then it's back to the chinup mission on Thursday.

Today's workout - The Suck Wind Circuit

Squats - 20 reps
Pushups - 10 reps
Burpees - 10 reps (+ 10 extra warmup)

7 Rounds = Not fun for the first half...gets better at the halfway point...gets 'kind of' fun when you see the finish line...

Plus some warmup reps and rows at the end for a total of:

200 squats
80 Burpees
80 Rows

355 Total

Today's Kickbutt Mindset Tips:
Don't let the little opinions of small minded people stop you from achieving your big goals and dreams. You cannot fail. You can only get results. You learn from you mistakes. You take those lessons and adjust course. You'll make better decisions next time. You'll plan ahead to come better prepared for temptation. You WILL make it work. You can do this. Let's go!

And from Bobby Maximus:

"You become what you hang around. They say you're the average of the five people you spend the most time with. If you want to improve surround yourself with the best. Surround yourself with those who are willing to push you, those who are willing to push themselves. Those who lead by example and force you to go places you don't want to go. Surround yourselves with those who encourage you, who laugh with you, cry with you, suffer with you, and above all else genuinely care for you." - Robert MacDonald

Focus on the good and the great in your life,

Craig Ballantyne, CTT

***
12 week cumulative total:

15,000 Bodyweight Squats

• 14,210

10,000 Pushups - DONE

• 10,000!!! 

3,000 Bodyweight Rows - DONE

• 3003 <= Accomplished
  

2,000 Pullups

• 1162

1,500 Burpees - DONE

• 1501 <= Accomplished

1,500 Chinups

• 890

333 Handstand Pushups - DONE

• 333 Goal <= Accomplished
  

= 31,035/33,333 reps

Ten Thousand Pushups

Ten thousand pushups achieved. I enjoyed the journey. My max endurance has risen, my shoulders have gotten stronger, and my bench press got stronger. I am surprised by the shoulder and bench response, but there's no denying it.

Today's milestone workout: Barbell Squats + BW circuit (Total reps = 325 bw squats, 401 pushups, 75 chin-ups). GT's. (Good times)

Before the workout I looked at my chart.

 

I ran the numbers.

 

I prepared the grid.

 

There were just 401 pushups to go until I hit 10,000 and knocked them all off for the 33,333 rep challenge. Let's see what I could do.

 

It started off rough. After a couple of warm-up sets I tried my max reps. Yikes, I only hit 54 reps…that's 7 short. My triceps were tired. My rear delts were a little sore from previous workouts of rowing and chin-ups.

 

Still, here's how it went: 2x15, 54-20-17-17, extra rest, and then 13x20 with an extra 3 reps on the final set.

 

15        54        20        20        20        23

15        20        20        20        20        X        

            17        20        20        20        X

            17        20        20        20        X

30        108      80        80        80        23

 

= 401 reps

 

That's a great milestone. Now to check off the burpees and rows tomorrow.

Then on Wednesday it is a travel and prep day as I head to California for the big seminar that I'm doing with Bedros Keuilian, Kevin Harrington, Jason Ferruggia, and 300 attendees. It's going to be awesome.

I'll train hard again on Thursday morning...but I'm also trying an interesting personal experiment on this trip. I'll tell you all about it soon.

If you need a quickie workout, this is only 4-minutes long but this workout is better than cardio. Try this FREE workout video - http://www.earlytorise.com/workouts-of-the-day/4-minute-extreme-bodyweight-cardio-workout

Today's Kickbutt Mindset Tips:

"There is only one way to happiness and that is to cease worrying about things which are beyond the power or our will. Stop aspiring to be anyone other than your own best self: for only that falls within your control." – Epictetus

Never quit. If you stumble, get back up. What happened on the weekend no longer matters. Today's another day, so get back on track on move closer to your dreams and goals. You can do it. The mistakes of your past are not who you are now. No matter what you've done in your life you have a second chance that starts today. It is your time to choose who you will be and who you will become, for the rest of your life. Stay strong and never give up on what is important to you!

Strong to the last rep,

Craig Ballantyne, CTT

***
12 week cumulative total:

15,000 Bodyweight Squats

• 14,010

10,000 Pushups

• 10,000!!!
  

3,000 Bodyweight Rows

• 2923

2,000 Pullups

• 1162

1,500 Burpees

• 1421

1,500 Chinups

• 890

333 Handstand Pushups

• 333 Goal => 334 Accomplished
  

= 30,780/33,333 reps <= Over 30K!

Almost at 30K reps and 10000 pushups

Saturday morning changed from the normal routine. It started with an early morning haircut so that I look my best for next week's Info Summit in Costa Mesa, California.

After picking up a paper and ingesting a little caffeine, it was time to head home for a bodyweight circuit. I pumped out a few sets of 50 rep bodyweight squats, thanks to the caffeine, and couple hundred other reps.

Followed that with a great breakfast...that I made myself!

4 scrambled eggs, sundried tomatoes, mushrooms, spinach. Green Tea.

BTW, this is my normal routine:
My daily routine - http://www.earlytorise.com/the-best-daily-routine/

On Monday I should finish up burpees and rows and push pass 30,000 reps(!). I might even go all out and do 401 Pushups to hit 10K.

But again, I won't be able to complete the entire challenge on time. One of the pulling exercises is going to be my Achilles heal. Better than than an Achilles forearm injury. I have to take the Kenny Rogers training advice and know when to fold-em, know when to walk away.

Today's total reps:

525

250 squats
150 pushups (in low rep sets to rest for a big Monday session)
75 row
50 burpees

Also did 100 ab wheel rollouts.

Tomorrow is the Sunday "Off from Everything" day. No Internet, no texting, no training. I'm looking forward to a lot of reading, a family visit, maybe a nap, a little writing, and perhaps catching 20 minutes of the Manchester derby in the AM and the Brady-Manning football game in the PM.

I love this time of year...I don't mind the early evenings that come with the clocks going back. Although I could do without the cold winds in the morning when I walk ol' Bally the Dog.

It's nice and 'fresh' out there now and will make for a great afternoon walk, with maybe a nice can of cider for after.

Hope you have a great weekend.

Today's Kickbutt Mindset Tip:
Time is running out until the New Year. It's only a few weeks away. Identify your fears, your temptations, and your obstacles. Create solutions and new habits and Rules for your life that will help you overcome these hurdles. State your ONE big goal. Make it public. Get accountability. Identify two ways to overcome each of those obstacles. Please keep the momentum going. Please stay connected. Please update us on your progress. Please ask for help when needed. Please keep on pushing on.

"Do more than is expected of you. Life's easy when you live it the hard way…and hard if you try to live it the easy way." – Kekich Credo #4 … Focus on improving yourself and you'll improve your lot in life. Focus on planning ahead to overcome obstacles, rather than waiting to deal with emergencies. Be proactive, not reactive. Always aim for personal bests and learn one new thing each day. This guarantees progress.

Make it an AWESOME weekend!

Start with this. Grab a Saturday morning coffee or tea and watch this if you need help with your vision or if you are stuck in life
- http://www.ANewAmericanDream.com

PS - Here's another great article: Lifestyle Advice for Those Over 30
- http://www.earlytorise.com/lifestyle-advice-for-those-over-30/

Go pro,

Craig Ballantyne, CTT

***
12 week cumulative total:

15,000 Bodyweight Squats

• 13,685

10,000 Pushups

• 9599

3,000 Bodyweight Rows

• 2923

2,000 Pullups

• 1162

1,500 Burpees

• 1421

1,500 Chinups

• 815

333 Handstand Pushups

• 333 Goal => 334 Accomplished
  

= 29,979/33,333 reps