3 quick bodyweight workouts

Well, I had never seen anything quite like this before, but when I heard the waiter’s description, I just knew I had to try it.

“Bring me one for an appetizer,” I said to our waiter at Mastro’s steakhouse here in Costa Mesa, California.

Ten minutes later a giant, grilled Nigerian tiger shrimp was delivered, nearly as big as the lobster tails I ate at Joel Marion’s birthday on the weekend.

A third of a pound!

I followed that with go-to entree of sea bass, along with a side of spinach and 1/4 of a giant, plain baked potato (that I covered in olive oil). This meal proves that it is possible to eat out at a steakhouse despite dietary restrictions.

I left feeling full and satisfied, but not bloated or tired, and so I had the energy to put together 3 nice ‘quickie’ workouts for you to use today – or this weekend – or whenever you are busy and need a no-equipment solution.

4-Minute “Marathon” Workout Option:
1) Prisoner Squat x 1 minute
2) *Spiderman Pushup (alternating sides) x 1 minute
3) Total Body Extension x 1 minute
4) Rocking Plank or Plank with Arms on Ball x 1 minute

*If you can’t do Spiderman Pushups for a full minute (and really, who can?), do as many as you can and then switch to regular Pushups. If you can’t finish the minute with those, switch to Mountain Climbers.

10-Minute “Extend-a-Mix” Workout Option:

After doing the 4-Minute Workout above, move to…

1) Burpee – 20 seconds with 10 second rest
2) Jumping Jacks – 30 seconds
3) Cross-Body Mountain Climber (alternating sides) – 30 seconds
4) Prisoner Forward Lunges (alternating sides) – 60 seconds
5) Close-Grip Pushups – 30 seconds
– Repeat this circuit 1 more time.
15-Minute “Ironman” Workout Option:
After doing the 10-minute workout option above, move to…
1) Run-in-Place – 30 seconds
2) Chin-up or Bodyweight Row or Pushup – 30 seconds
3) Total Body Extension – 30 seconds
4) Spiderman Climb (alternating sides) – 30 seconds
5) Punisher Squat – 20 seconds squat + 10 second hold
– Repeat this circuit 1 more time.
Mop up sweat.


Quickie, quickie. Fat loss trickie.

Good times!

Almost as good as eating giant Tiger Shrimp.

Alright, time for rest and then a weekend TT Certification course!

If you liked these quickie workouts, you’ll realize they are better than cardio, Cross-Fit, P90X, Les Mills, “core training”, or any other fad workout.

These are the real deal.

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Boom goes the Quickie Workout dynamite,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Do you want something BIG in life?

Get out there and do something about it today. Get out of your comfort zone. Push yourself. Take the action. Move forward.
Stay strong. We are here to support you and help you every inch of the way.

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If fat loss is your goal, here is your answer:

Get 51 NO-Equipment workouts <= Save 51% off until tonight

Plus, you’ll 14 four-minute miracles and 6 six-minute six pack abs workouts.

But hurry, this sale ENDS tonight at midnight.