Ugh, one of my biggest pet peeves at the gym is watching people do pushups with poor form.

That’s why I was so thrilled to see Missi Holt, Certified TT Trainer, put together this incredible infographic of the perfect pushup.

While Missi was sharing that with the world, I was over in Lithuania at the BlackSmith Liberty and Entrepreneurship Camp.

On Thursday I taught the students the 5 Pillars of Success featured in my book, The Perfect Day Formula.

And at the end of the day we gathered for a bodyweight bootcamp workout.

BlackSmith Camp Bodyweight Bootcamp #1

– Do each exercise for 30 seconds.

– Do not rest between exercises.

– Rest one minute at the end of the circuit.

– Repeat the circuit one more time.

1A) Prisoner Squat
1B) Pause Pushup (pause at the bottom and top for 1-second each)
1C) Total Body Extension
1D) Mountain Climber
1E) Reverse Lunges
1F) Iron Cross
1G) Sphinx Pushup
1H) Prisoner Split Squat
1J) Rocking Plank
1K) Punisher Squat – 20 seconds of squats, 10 second hold in bottom position

This didn’t seem like much to me…

…but it challenged most of the bootcampers – even though they were 15 years younger than me.

They were pretty sore the next day, too. 🙂

But we were just getting warmed up for Sunday’s “Punisher Maximus” workout.

I’ll tell you all about it in next Monday’s email. Stay tuned!

Until then, use Missi’s secrets to perfect your push-up.

Struggling with tight or weak muscles?

Get Missi’s 9 super stretches for free here to eliminate pain and stiffness.

Your coach,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – All the planning in the world is no good if you don’t follow through.

Be an action-taker. Eliminate your excuses about lack of time, distractions, ’emergencies’, and take action on what really matters in your life.

Write that book. Save that marriage. Raise healthy kids. Lose that weight. Reconnect with that special friend.

The time is now.

Don’t waste it.

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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