2-Exercise “Sexy” Body Workouts

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I got locked in my bedroom this morning (looooooong story!), and had to spend an hour there with basically nothing to do (because ol’ Bally the Dog was outside)…so I did a 2-exercise bodyweight challenge. If you just did these two exercises, you’d lose belly fat and tighten up your trouble spots.

Let me show you how to turn them into Good Times! Here’s what I did:

1A) Prisoner Squats – 50 reps
1B) Pushups – 30 reps

Back and forth I went for 10 rounds with about 1 minute between exercises.

It was a dang good tough challenge. Lots of fun. Now look at all the way you can do squats and pushups…

1) Squats => Narrow-Stance, Wide-Stance, Wall Squats, Pause Squats, Prisoner hand position, Hands out front, Hands out to your side to squeeze your upper back, TRX Squats, Goblet Squats, Barbell Squats, Split Squats, and Bulgarian Split Squats … and you could even count my unique Total Body Extensions exercise as a squat

2) Pushups => Close-Grip (for triceps), Regular, Decline (for shoulders), Handstand (super-hard for shoulders), One-Hand Elevated (for abs), Spiderman (for obliques), T-Pushup (for obliques), Grasshopper (slide your leg underneath and across your body as you lower yourself), Off-set (one hand in front of the other), Weighted (with weight vest), Band (Band held in each hand and looped over your back to work your triceps harder at the top), and Decline Spiderman (great combo).

Two exercises = 1 Great Body.
 
Do ALL of those exercises with me in this home workout program
 
And I were locked in a gym, here are two of my favorite 2-exercise combos:

1A) Barbell Squats – 10 reps
1B) Pullups or Chin-ups – 1 rep short of failure
– Rest 2 minutes between sets
– Repeat 3 more times
– And that’s a FULL body total workout!

OR…if you are more advanced:

1A) Deadlift or KB Swing – 10 reps
1B) DB Overhead Press or DB Chest Press – 10 reps
– Rest 2 minutes between sets
– Repeat 3 more times
– And that’s a FULL body total workout!

Use this program if you want more dumbbell exercises for fat loss

Enjoy those ideas and have an amazing weekend.

Two exercises for one great workout,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Need motivation? Check this awesome quote…
 
“There will come a point where doubt and fear will attempt to overtake your heart. The voices in your head will tell you to stop. They will try to tell you to quit. They will try to tell you that you can’t go any further. Don’t listen to them. Look within yourself and find your courage. Find your heart. Believe in yourself. When you think you can’t go any further just take one more step. Keep moving forward. Keep breathing. Keep fighting. I promise you that you’ll make it. You are too strong to fail. No matter how dark the storm the sun will always shine again. Brighter than ever.”
– Robert MacDonald, from Gym Jones

Stay strong and keep on pushing on!

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