Let’s get you ripped abs and a tight chest with my latest advanced workout. On Tuesday morning I was still in Denver, finishing up my trip to the EarlytoRise.com offices (that’s my other business besides TT).
I had an 11am flight back to Toronto, so I had to hit the gym by 5:30am. Getting up early is a key to my success – there’s a reason my other business is not called GetUpAt2pm.com. Ha!
While you do NOT have to workout first thing in the morning in order to burn fat (it doesn’t matter when you workout), you DO need to start your day early so that you make big progress towards your goals.
Now even though I was rushed for time, I still had an awesome workout because of the TT secrets I’ve discovered working with over 150,000 people around the world over the past 20 years.
My 26-minute total body circuit went like this:
1A) Double KB Front Squat – 12 reps using two 53lbs kettlebells
1B) “Rest-Pause” Chin-ups – As Many Reps as Possible (AMRAP)
1C) KB Swings – 25 reps using a 70lbs kettlebell
1D) “Rest-Pause” TRX Fly-Press Pushups – AMRAP
I did 4 rounds of that in 26 minutes, resting as little as possible between exercises…although I was taking about a minute of recovery after 1A and 40 seconds after 1C. And then I added workout #5 from Mikey Whitfield’s Ab Finishers program and my abs are still sore, 48 hours later!
By the way, my pecs are also still feeling it from the TRX Fly-Press Pushups with Rest-Pause dropsets (and my biceps are too from the chin-ups).
So here’s your advanced workout tip of the day: For a great pushup variation, try Rest-Pause TRX Fly-Pushups.
Starting in a pushup position with your hands in a TRX, lower yourself for a count of three with your arms going out to your side in a traditional “chest fly” motion.
Pause briefly at the bottom, and squeeze your pecs to press back up to the start position in 1 second or less. Keep your abs braced and body in a straight line.
Do as many reps as possible (AMRAP).
ADVANCED Tip: After doing AMRAP, use the rest-pause system…take a 20 second rest and repeat for AMRAP…and then take another 20 second rest and repeat for AMRAP.
For above average strength-endurance, you’ll probably get 20 reps, then 8 reps, then 6 reps. Enjoy. Combine that with my total body workouts and Mikey’s Ab Finishers for maximum results.
Now for some awesome late-week mindset tips to help you crust it until the weekend…
Today’s Kickbutt Mindset Tip:
You have to be tough on yourself. Its not easy to succeed. Demand more of yourself. Being “average” today is NOT good enough. Not even close.
If you want to succeed, get up earlier.
- Go to bed 1 minute earlier and get up 1 minute earlier every other day for the next month.
- In 30 days you’ll be getting up 15 minutes earlier.
- Being up 15 min earlier – working on 1 BIG project in your life – will make a dramatic difference.
- It has been a major factor in my success in all areas of life.
Do not procrastinate any longer on what is important to you.
Just do it. Take action.
Far better to suffer through the pain of doing it, than guilt of procrastinating.
Action takers rule the world,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS – “Failure is simply an opportunity to begin again, this time more intelligently.” – Henry Ford
PPS – Warning! I wanted to remind you that Mike Whitfield’s Ab Finishers sale ends soon.