10 Minute Upper Body Workout Mind Trick
Ever have one of those nights when you just kept tossing and turning and you just couldn’t sleep? I had one of those on Friday night in Austin. Finally, I gave up and got up at 2:59am.
Or so I thought! It was actually 12:59am. LOL. I sighed and shook my head.
What to do, what to do…I decided to stay up and write some new bodyweight workouts, “Sneaky Snack” nutrition articles, and motivational messages to share on the TT Facebook page next week. At 3:15am I went back to sleep for an hour, and then at 5:30am I went down to the gym here at the Lakeway Resort & Spa near Austin, Texas.
That’s where I did a ‘Mind-Trick’ workout. I call it that because I didn’t have a lot of energy, but I had to do something because I’d be sitting around for the rest of the day. I tricked my body into a good workout by front-loading the circuit with upper body exercises before getting into the harder leg moves.
This also allows you to practice some harder exercises (like chin-ups) with low-reps. It’s one way to get better at tough bodyweight moves.
The 10-Minute Mind-Trick Upper Body Workout
1A) Push-ups – 25% of your max reps (my max is 57 reps, so I did 15 reps)
1B) Chin-ups – 50% of your max reps (so I did 7 reps)
1C) Barbell Squats (or Bodyweight Squats) – 10 or 20 reps
1D) Bodyweight Rows – 50% of your max reps (so I did 10 reps)
1E) Reverse Lunges – 10 reps per side
– Rest as little as possible between exercises.
– Go through the circuit as many times as you can in 10 minutes (or for 20-minutes if you want to push for an advanced workout, like I did).
Now I’m a little worried that this week’s Monday workout will not appeal to every TT reader, so…
If you want 10-minute workout that focuses more on working your butt, thighs, abs, and fat loss, then use these workouts from Derek Wahler, Certified Turbulence Trainer and bootcamp expert in Madison, Wisconsin.
Getting you results faster than slow and boring cardio,
Craig Ballantyne, CTT
Certified Turbulence Trainer
Certified Turbulence Trainer
PS – Derek had to go to the Emergency Room at…
…the Turbulence Training Summit back in June. On the first night of the event he fell gravely ill and spent 5 days in the hospital. It was really scary and turned out he needed major surgery to correct a bowel obstruction. Derek lost a lot of weight but he never gave up on his goals of helping men and women in Madison to lose weight in his bootcamps.
He spent July and August on the road to recovery…and then last week the scar tissue from the surgery caused a big complication. And that was the day after his 2-month old daughter was released from hospital after a minor scare. What a summer it’s been…
…but again, Derek lives the Core Values of Turbulence Training and he will never, ever give up. He keeps on pushing on and is always contributing to our 10 Million Transformation Mission. I am so grateful that he is healthy again and able to help people lose weight and change their lives.
One more thing…
PPS – Please make the same decision as Derek…
…to never, ever give up on what is important to you.
If you stumbled this weekend, get back up, shrug it off, and keep moving on.
Learn your lessons. Make better decisions in the future. What happened yesterday no longer matters. Today’s another day, so get back on track on move closer to your dreams and goals. You can do it.
So much can be accomplished with a long term vision and resilience to short term setbacks. Not every problem is conquered overnight, but if you persist and never give in, you will succeed.
It’s our struggles that make us stronger. Make the most of them when you must. You are stronger than you think.