Last week, while in Rio for the Olympics, I put my friend Joel Marion’s Uncle-in- Law, Nick, through a TT session.

Nick’s workout, when he’s back in Jersey, usually consists of pec-machine flyes, triceps extensions with the rope, and behind-the- neck pulldowns.

And he wondered why his shoulder hurt.

It’s because those useless exercises cause shoulder joint impingement and cause rotator cuff problems.

He was also doing sit-ups and useless ab moves, and wondered why his back hurt.

Those are the wrong exercises to do at any age, let alone when you’re 65 years old like Nick, and dealing with a lifetime of injuries.

So I fixed his workout.

Now his new TT-approved fat-burning program looks like this…

It’s a 3-day per week workout…

The Gold Medal Fat Burning Rio Olympics Workout

Workout A

Superset 1
1A) Pushup – Do as many repetitions as you can with perfect form
– Rest 30 seconds
1B) Bodyweight Row (from bar) – As many reps as you can with perfect form
– Rest 60 seconds and repeat 2 more times for a total of 3 supersets

Superset 2
2A) Low-incline dumbbell chest press – 10 reps
– Rest 30 seconds
2B) Dumbbell chest supported row – 15 reps
– Rest 60 seconds and repeat 2 more times for a total of 3 supersets

Do stretches for the chest, shoulders, and triceps.

Take the next day off from lifting weights before doing…

Workout B

1A) Goblet Squat – 15 reps
– Rest 30 seconds
1B) Plank Hold – 60 seconds
– Rest 30 seconds
1C) Bird Dog – 10 reps (alternating sides)
– Rest 30 seconds
1D) Dumbbell Split Squat – 10 reps per side
– Rest 30 seconds
1E) Side Plank Hold – 30 seconds per side
– Rest 30 seconds
1F) Mountain Climber – 10 reps (alternating sides)
– Rest 60 seconds and repeat 2 more times for a total of 3 circuits

Watch this video to see how to do the plank and bird dog

Craig in rio
On top of Rio with Joel, cousin Jim, Nick, our guides, and ol’ CB!Do stretches for the quadriceps, hamstrings, glutes, and calves

Take the next day off from lifting weights before doing…

Workout C

Superset 1
1A) 1-Arm Dumbbell Standing Shoulder Press with Elbow-In – 12 reps
– Rest 30 seconds
1B) DB 1-Arm Row – 12 reps per side
– Rest 60 seconds and repeat 2 more times for a total of 3 supersets

Superset 2
2A) Close-Grip Pushups – As many reps as you can with perfect form
– Rest 30 seconds
2B) DB Curls with Palms-Up – 10 reps
– Rest 60 seconds and repeat 2 more times for a total of 3 supersets

Do stretches for the chest, shoulders, and triceps.

Take two days off lifting weights before returning to Workout A.

Questions?

Let me know on my TT Facebook page here

Talk soon,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – One more exercise for you…

But this one is mental.

List what you wish to achieve.

Now look at how well your actions match your goals?

Gut check time.

What needs to change in your daily routine for you to live the life you need to be living?

Remember this…

Make the right decisions for your right life…always!

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 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 craigballantyne.com

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 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 craigballantyne.com