It’s a DOUBLE workout day in this email, as I’m going to give you 2 short workouts for your trouble spots.
Workout #1 is Bodyweight-Only and targets your tush. And yes, this is important for guys. I still remember with Laurie K., a personal trainer at the gym I worked at in University, came up to me and told me I had a great butt.
Well, it was due in a large part to these exercises. Enjoy all the attention you get thanks to this workout fixing your trouble spot. Do exercises 1A and 1B by lowering for 2 seconds and lifting in 1 strong second.
Workout #1: The Great Butt Trouble Spot Circuit
1A) Bulgarian Split Squats (or regular Split Squats) – 30 seconds per side
1B) Hard-Core Plank (squeeze your abs & glutes HARD!) – 30 seconds
1C) Deep Step-Ups (use a high bench or box – above knee) – 30s/side
1D) Side Plank with Leg Raise – 30 seconds per side
– Repeat the circuit 2 more times with NO rest between exercises or circuits.
That will firm your butt in just 10 minutes done twice per week. Work your way up to holding dumbbells at your sides or a dumbbell or Kettlebell in the “Goblet” position in front of your chest.
Every lady I’ve ever known has also enjoyed a nice muscular upper body. I remember loving it when my college girlfriend told me that her mom said, “Oh, he looks strong!”
Music to my ears!
So if you need a little upper body boost, add this circuit 1-2 times per week at the end of your regular TT or HWR workout. And yes ladies, guys love gals with a little muscle. There’s nothing like seeing a sexy girl do some pull-ups…shows independence, sexiness, and confidence.
We’ll use 40 second sets for muscle-pumping hypertrophy. Do each rep by lowering for 2 seconds and lifting in 1 strong second.
Workout #2: The Upper-Body Booster Circuit
1A) *DB Chest Fly-Press – 40 seconds
1B) DB Chest-Supported Row – 40 seconds
– Rest 20 seconds
1C) DB 1-Arm Shoulder Press – 40 seconds per side
1D) DB 1-Arm Curl with Palm-Up at all times – 40 seconds per side
– Rest 20 seconds
– Repeat the circuit 1 more time.
*DB Chest Fly-Press – Lower the weights in a DB Chest-Fly motion, then bring the weights into your side and press them back up like a normal chest press. This allows you to use heavier resistance in the Chest-Fly motion because you are stronger when lowering the weights under control.
Let me know what you think of those workouts.
Adios old Trouble Spots,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS – Ready to get ADVANCED results in 30 minutes?
Use the TT Thermo-30 workout.
Fix Your Trouble Spots in 30 Minutes with this program
This was a Workout of the Year winner…one of my best ever.
You’ll also get a BONUS bodyweight workout that you can do anywhere.