Morning! I just wanted to send this out before I head off to the gym to work on my TOP SECRET project.
I am so excited about this. It is going to be AwEsOmE!
Okay, today I have an article from my buddy, Mike Whitfield. Enjoy, and we will talk to you tomorrow.
Rick Kaselj, MS
Keeping your body “guessing”…
“Ancient unknown secret” methods…
Random “quotes” on “random” words <== Ha! Hilarious.
You’re probably tired of hearing this type of thing.
The last thing you need is a complicated exercise program; these days, they are getting more difficult to learn… let alone perform.
It’s no wonder you see more injuries. Besides, I’m guessing you’re busy and don’t have the time to learn 15 exercises. I wouldn’t be motivated, either! If learning the new workout takes longer than the workout itself…
So, how can you fix it?
How many exercises per workout is “ideal”?
It might surprise you. Not because I’m going to reveal a “secret” combination or anything… but because I’m going to be transparent.
Could you keep it simple? Simply doing MORE of what works is better than a hundred different exercises. t simple? You should hit your pushing muscles, pulling muscles, core, and lower body muscles.
You can EASILY do this with four exercises or LESS…
I call this the “Go BareFit” approach because you’re doing the “bare minimum” to get and stay fit.
That also means FEWER injuries because you’re not doing 100 different exercises.
And because you’re hitting all the major zones of your body, you can get results twice a week. Ideally, three is better, but if you’re doing it twice a week, be sure to give yourself two days of rest in between so you can focus on doing MORE of what works with the right focus.
Every rep should serve a purpose. You SHOULD follow a structured program that doesn’t have “fluff” but hits all your major muscles. Sure, this cranks your metabolism, but your body will “learn” the moves that count.
And when you do them better, you prevent injuries (losing fat is just a plus).
By the way, a Go BareFit workout takes around 30 seconds to memorize. That means less time learning and more time doing.
So, let’s do one, for example…
Your form must be perfect, so rest when you need to rest. In the first circuit, you’ll do one rep of each exercise. In the next circuit, you’ll do two reps of each exercise. Continue in this fashion, adding one more rep with every circuit until 20 minutes are up. Once you hit 20 minutes, rest for 1 minute and move into the finisher.
1A) DB Split Squat (1/side, 2/side…. etc., etc.)
1B) DB Chest Press (1, 2, etc., etc.)
1C) *DB Row (1/side, 2/side, etc., etc.)
*Did you know the DB Row also works your abs? Once you hit the 8+rep range, your abo engages as your back; your d biceps get tired.
2) Jump Rope or Jumping Jacks (20 secs), rest 10 secs
Do this eight times
See? No Fluff.
By the way, you’ll get a ZERO equipment version with every single workout, too.
Are you a beginner? You’ll get ten beginner workouts with no fluff, too. You’re covered.
And another note, I hope you find the “headline” hilarious. I was told not to “call out” the fitness industry, but I did anyway.
Mike Whitfield, Master CTT
Check out the Bodyweight Blender program here for your equipment-free workout to lose weight and tone your body!