Today is going to be brutal for me. I’m filming for the NEW Sprint Conditioning program coming out in May.
The weather is supposed to be perfect, but I better put on the sunblock on the chrome top 😉
Speaking of filming, when I filmed the Home Workout Revolution with my coach, Craig Ballantyne, I upgraded my own bodyweight training.
Make these fixes starting TODAY, and you’ll train safer and get more out of your workouts… and that’s no joke (it’s April Fool’s Day lolzzzz).
Hack # 1 – Box Jumps Upgrade
Believe it or not, this is a great NON-impact exercise but most people don’t look at this exercise this way.
- Tip 1 – Land SOFTLY. Because you’re at an elevated position at the top, you’re able to do this.
- Tip 2 – DON’T “jump” down. You can destroy your achilles doing this and there’s no added benefit. Just step down.
Hack # 2 – Pushups Upgrade
Don’t let your elbows “flare” out. Instead, keep them tucked near your sides and you’ll save your shoulder joints and rotator cuff. Want to carve out some crazy tricep definition? Do Close-Grip Pushups (your hands should be just inside shoulder-width) and do them 90% style. That means you’ll come up only 90% instead of all the way. This keeps constant tension on your triceps.
Hack # 3 – The Legendary “Switch” Lunge
This exercise kicks my butt every time. You’ll not only work your quads, glutes and hamstrings, but your heart rate will go through the roof as you burn tons of calories with this resistance/conditioning “hybrid” exercise.
This is how you do it…
***If you want to hit the whole body, do the Switch Lunge “Prisoner” style with your fingers laced behind your head and squeezing your shoulder blades together.
And this is a 4-minute finisher you can do with this evil exercise…
Do the following circuit ONE time…Switch Lunge (30 secs/side) (see above) T Pushups (as many as possible in 4 minutes) Split Shuffle or Run in Place (1 minute) X-Body Mountain Climber (1 minute)
Boom. 4 minutes. The whole body…
Hack #4 – Mountain Climbers (You’re Doing Them Wrong)
The typical way to do this classic move is to “shuffle” your feet back and forth as fast as possible while “piking” your hips in the air. This can wreck havoc on your back. Instead, do them at a moderate pace (1 second to bring your foot in and 1 to bring it back). Keep your hips low and brace your abs HARD. This will work your abs harder in 20 seconds than 60 seconds the old fashioned way.
In order to learn how to do every bodyweight exercise with PERFECT fat burning technique, get 51 follow-along bodyweight workout videos here:
You’ll work out with me, Craig Ballantyne and Brian Kalakay “follow-along” style… including all the 4-minute Miracle workouts (some of them written from yours truly).
Now get hacking,
Mikey, Master CTT
PS – Once you get the Home Workout Revolution from the link above this week, make sure you keep your receipt. I’m going to give a surprise bonus to you once I get the list from Craig 😉