Imagine having tight and toned triceps.
Imagine being able to win every pushup competition with your friends.
Imagine having the strength you need to do anything you want this summer.

Sound good?

You bet it does.

And so we’re going to borrow a little test I learned from my friend, Martin Rooney, and use something called the 3-minute pushup challenge today.

Watch the video here
3 min pushup challenge

Do this challenge and see how you score.

And when you’re done, and after you’ve had at least two days off, here’s the 5-minute “Pushup Finisher” you can add to your workouts once per week to get better at this test. Enjoy!

5-Minute Pushup Finisher

1) Maximus Pushups (pause 1 second at top and bottom) – 60 seconds
2) Iron Cross Hold – 30 seconds
3) Plank to Triceps Extension (aka Sphinx Pushup) – 30 seconds
– Rest 30 seconds and repeat 1 more time.

Talk about an amazing upper body pump.

You’re going to LOVE it!

Let me know what you think,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Did you see me on…

…the #1 ranked Health & Fitness podcast talking about my new book, The Great Cardio Myth?

Listen to this incredible interview here

Model health show

In this episode you’ll discover:

  • Why cardio machine are lying to us.
  • The impact that conventional cardio exercise has on appetite.
  • How basic dieting compares to doing hours of cardio.
  • Where the idea of doing more aerobic exercise for better health originated.
  • How low-fat, high-carb diets got advocated along with conventional cardio.
  • Whether or not you can outrun a pizza.
  • The truth about how overuse injuries occur.
  • Why the treadmill creates abnormal walking and running movements.
  • The shocking influence that conventional cardio can have on heart health.
  • How high intensity interval training compares to strict cardio in clinical trials.
  • What to do if you’ve only got 3 days a week (and less than 30 minutes) to exercise each week.
  • How to train if you want to build muscle mass and if you DON’T want to build muscle mass.
  • The real reason so many people gravitate towards cardio for exercise (truth bomb!).

Items mentioned in this episode include:

Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men's Health magazine for over 17 years. Today he teaches his gift to high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he'll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at

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