7-Minute Perfect Day Workout Circuit

Woof! Woof!

Ol’ Bally the Dog here and there are only 100 more sleeps until Christmas.

(Don’t forget, I sleep 5 times per day!)

I’m really woofing forward to Christmas.

It’s the PERFECT day… lots of treats, sleeps, and belly rubs.

And then on December 28th I turn 11 (human) years old.

Here I am last year wearing my wizard hat and celebrating my 10th birthday.

Bally birthday
Yay, party time!

OK, now let’s get serious… over to Craiggy the Trainer for today’s workout.

Hey!

Thanks Bally ol’ pal.

Well, as Bally mentioned, the sprint to the finish is on.

The deadline of 2016 is rapidly approaching.

And you can still accomplish big goals – like losing 5 pounds to fit into that sexy holiday dress or to get stronger when you’re hauling around bags of toys (I know Santa is reading this!).

Here’s a little tip to keep you on track over the holidays…

Add little rewards to every positive action so that you create consistent, enjoyable habits.

And make each positive action as smooth and as easy as possible to do each day so you eliminate any roadblocks that get in your way.

For example, once you’re done this workout on Monday morning, reward yourself with a healthy breakfast. I’ll give you three of my favorite recipes below…

But first, the 7-Minute Perfect Day Circuit Workout…

Version A – Bodyweight Only

  • Do each exercise for 45 seconds and rest 15 seconds before the next exercise.
  • Go through the circuit once in 7 minutes to have a PERFECT start to your day.
  • Go through the circuit up to THREE times for an intense workout.

1) Total Body Extensions
2) “Tough Pushup” (choose the toughest pushup you can do from the video below)
3) Walking Prisoner Lunges or Lying Hip Extension
4) Burpee or Bodyweight Squat
5) Mountain Climber
6) Prisoner Squat
7) Rocking Plank

Whew. Good times. Just like a Bally birthday party.

Watch this video for the “Evolution of Pushups”

Evolution of pushups

Version B – Dumbbell “Strength” Version for Santa

  • Do each exercise for 45 seconds and rest 15 seconds before the next exercise.
  • Go through the circuit once in 7 minutes to have a PERFECT start to your day.
  • Go through the circuit up to THREE times for an intense workout.

1) DB Squat
2) DB Chest Press
3) DB 1-Arm Row (45 seconds each side)
4) DB Split Squat (45 seconds each side)
5) “Tough Pushup” (choose the toughest pushup you can do from the video above)

Alright, now it’s time for our reward…

Three of Craiggy’s Favorite Breakfast Recipes

Fun fact: I’ve lived in my new apartment in Denver for 7 months now, and I have not turned the stove on once. Haha. I am truly a kitchen clutz.

So…

First, if I can convince someone to cook for me 🙂  – I always get 4 eggs (either scrambled or over-medium), sautéed spinach, and a big bowl of pineapple. My drink of choice in the morning (and in the afternoon) is a peppermint tea.

Second, I like to make this one at the office in Denver. Mix 1 scoop of BioTrust chocolate protein powder with 1.5 cups of plain Greek yogurt. Then add 1-2 oz of walnuts and a chopped banana. I enjoy with a peppermint tea, but feel free to have your morning coffee.

(Fun fact 2: I’ve never had a coffee in my life!)

Third, this is a refreshing blender drink that even I can “cook”. Ha!

When you combine the workout and breakfast, you have a perfect start to the day.

And when you have my Perfect Day kit, you can have a Perfect Life.

So in the spirit of Christmas giving, I want to give you an AMAZING set of Perfect Day gifts to help you make the rest of 2016 great… and to help you have your BEST YEAR ever in 2017.

Watch your email on Monday morning for my gifts to you.

Talk soon!

Sincerely,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Happy Monday!

Today is a great day to start again… to fix your habits… to change your life.

You can do it.

Bally and I believe in you!

PPS – We held our Toys for Tots party on Saturday…

…and we bought over 5,000 toys for the Marines to give out to local kids in need.

Then we met up with Santa and NAUGHTY Mrs. Clause. Yikes!

This really happened!

Cb and mrs clause
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