10 Minute Hips and Pushup Workout

Time to answer to your #1 bodyweight exercise question. That means we have to push the 10 minute Triple Stack workout to Thursday. But it will be worth it!

You’re also going to get 2 unique cancer fighting tips that I found online this weekend. And we would also LOVE for you to vote for the finalists of our 19th TT Transformation Contest here. Now let’s hit that workout…

The Hips & Pushup 10 Minute Workout

  •     Do one Warm-up round where you do each exercise for 12 seconds.
  •     Then do 3 rounds where you do each exercise for 30 seconds.
  •     Rest 30 seconds at the end of the circuit.
  •     Boom! 10 minutes & you’ll be moving like you were 20 years younger.
  •     If you’re a beginner, that’s enough.
  •     If you’re intermediate, stack another 10-minute workout on top.
  •     If you’re advanced, use this as a warm-up (2 rounds) to your workout.

1) Total Body Extensions
2) SCREACH (alternating sides)
3) Prisoner Squats
4) Spiderman Pushups (alternating sides)
5) Prisoner Forward Lunges (alternating sides)

This exact circuit (chosen for perfect exercise order) will loosen up your hips and you’ll be moving like it was 1999 all over again. Yep, this circuit will take 15 years off your body’s “tightness” and make you young again, all while building pushup strength and burning belly fat. Enjoy!


1) Can’t do Spiderman Pushups? No worries, just do the toughest pushup you can handle for 30 seconds, whether it’s Spiderman, Decline, T-Pushups, Close-Grip Pushups, Kneeling Pushups, or Wall Pushups.

2) Not sure what the SCREACH is? Well, just wait till tomorrow and I’ll send you a full description and photo. Until then, you can use Mountain Climbers in place of the SCREACH.

3) Now for that #1 question you send in…

I get a variation of this question everyday…

Q: Should I move on to the next level of Turbulence Training if I feel like I could handle more of a challenge but I can only do push ups on my knees? How do I get better at pushups if I can only do 1-2 real pushups?

Yes, you SHOULD move on. Don’t let pushups hold you back.

Here are a couple ways to improve your pushups:

a) Get in the full pushup position. Take 5 seconds to lower your body to the ground. Drop to your knees and press back up. We are all stronger in controlling the lowering portion, and if you build your strength this way, you WILL get better at real pushups.

b) Do as many real pushups as you can and then drop to your knees. This works for all levels of pushups. For example, if you can only do 1-2 Spiderman Pushups, then do that, and drop to Regular Pushups or Close-Grip Pushups for the remainder of your workout set time.

c) Do as many real pushups as you can and then switch to Mountain Climbers or Cross-Body Mountain Climbers.

Stay strong, you WILL get better!

Oh, and don’t forget to pick the winners of MY money! That’s right, we’re giving away $1000 to the winners of our six categories here:


Have a great start to the week,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Good nutrition news!

I found these great tips on MSN this weekend. Here are two unique ways to fight cancer by eating. Yum! Notice how NEITHER of these foods make you fat. So do as the doctor says.

(And one more reminder to get a colonoscopy! Yuck)

‘I tell my family and friends to eat an ounce of any kind of nut they like per day; research I’ve just done shows this may powerfully prevent you from getting cancer. My study showed an 11-percent drop in cancer risk for those who ate 160 calories’ worth of tree nuts or peanuts [about an ounce, and no, peanut butter doesn’t count] on a daily, consistent basis.

We think this could be because one or more minerals in nuts affect the metabolic pathways in your body in a good way–say, nuts may reduce the inflammation that directly causes some cancer cells to grow. Our study also suggested that people who eat nuts are less likely to put on weight.

That’s great, because obesity is another cancer risk, so there’s an additional layer of cancer prevention for you.’ – Charles Fuchs, M.D., professor at Harvard Medical School and director of the Gastrointestinal Cancer Treatment Center at Dana-Farber Cancer Institute in Boston

‘I tell my friends and relatives that fresh fruit absolutely needs to be in their daily diet; studies have suggested that consuming it is associated with a reduced risk of cancer. The most potent fruits are strawberries, blackberries, raspberries, blueberries, oranges, grapefruits, lemons, cherries, and red grapes.

To make getting them in even easier, pick up those prepared fresh fruit cups at the grocery store. I buy them every week for my clinic staff and walk around delivering them personally, saying, ‘This is the way you can prevent cancer!” –Gerald Gehr, M.D., oncologist/hematologist at Dartmouth-Hitchcock Norris Cotton Cancer Center in Nashua, NH

Don’t avoid this lifesaving test

‘Screening can spot polyps and other changes in the colon so early that you can be treated before they even develop into cancer. You should have the test starting at age 50, or earlier if your doctor feels that your family history warrants it. I also tell my pals:

The procedure is the easy part; you’re safely put under sedation so you’ll be feeling no pain. Truthfully, by the time you’re done preparing for the test–especially drinking that liquid you’re given beforehand–the most uncomfortable part is over. Schedule that appointment, and go through with it.’ –Armando Sardi, M.D., surgical oncologist at Mercy Medical Center in Baltimore

Love ya, and talk to you tomorrow!

Craig Ballantyne

If you want to double your income, work less, and become the ambitious millionaire you've always wanted to be... Craig Ballantyne is the coach who will help you do it. With more than 20-years of experience as an entrepreneur and five 7-figure businesses under his belt, he specializes in helping "struckling" entrepreneurs get out of the mud and build the business of their dreams. To see if you qualify for Craig's "Millionaire Coaching Program" send an email to support@earlytorise.com with the subject line "Millionaire".