It’s Wednesday, yaaayyyyy!
Okay, that’s not exciting at all. Wednesdays are lame.
If it were Friday, that would be exciting, because I have a great weekend lined up. This weekend, I’ll be heading to a conference to meet up with some friends and share some great information about my new product, Final Phase Fat Loss, which I am tentatively scheduling for a limited release in about a week.
Which I guess is kinda cool.
The real fun part is that my conference is only a 40 minute drive from Atlantic City, so really this weekend I’ll be doing my three favorite things: exchanging cutting edge fitness information, playing poker, and hanging out with gorgeous women.
I don’t have that last part scheduled yet, but I’m confident the weekend will go my way.
Sadly, that is all still two days away. In the meantime, I am polishing up the product and getting it all spiffy—and I have to say, it’s incredible. This is some of the best stuff I’ve ever done, and I’m really excited to share it with you.
The rest of the world has to wait, but since you guys come to my blog and read about my shenanigans, I’m stealing from myself and giving you some free shit. Who don’t like free stuff? Communists, that’s who. And since I don’t think we have too many of the Red Menace reading my blog, I’m not concerned.
Anyway, below is a Dynamic Workout taken DIRECTLY from my new book, Final Phase Fat Loss. This is just one of the 20-some-odd workouts that will be included in FPFL, designed to rip fat off your body while increasing work capacity, strength, general fitness, and of course making you way hotter.
Set-Up: Perform A1, A2, A3 sequentially, resting 5 seconds between exercises, and 45 seconds between circuits. Perform this circuit two times.
A1) Bulgarian Split Squat with Contra-Lateral Press – 15 perarm/leg
A2) Alternating Bent-Over DB Row 10, 10, 10, 10 Reps
Description: perform 10 DB rows with one arm, then 10 with the other. Rest 5 seconds and repeat both arms before moving on to the next exercise.
A3) Decline Plank 60 seconds
Set-Up: Perform B1, B2, B3, and B4 sequentially, with NO rest between exercises, and 60-90 seconds between circuits. Perform this circuit three times.
B1) Spiderman Lunge to Overhead Reach 10 each leg
Description: From the finished position of a Spiderman Lunge, reach upwards with both arms until your back is straight. Hold this position for 1 second, then return.
B2) Pushups 10-15 reps
B3) Reverse Lunge with Bicep Curl – 10 Lunges per Leg
B4) Squat to Overhead Press – 15-20 reps
Set-Up: Perform C1, C2, and C3 sequentially, resting 10 seconds between exercises, and 30 seconds between circuits. Perform this circuit three times.
C1) Hand Walkout – 6-8 reps
C2) Lateral Lunge – 8 reps per side
C3) Pull-Up or Pull-Down – 10 reps
How awesome is that workout? On a scale of “Not Awesome At All” to “So Awesome It Makes Me Want To Break Stuff” I’d say it falls in the range of “Quite Awesome in a Serious Way.” Which is like a 7.36 out of 10. I have stuff that’s more awesome, but I don’t want to scare you off.
So your homework assignment is this: do this workout, share your thoughts and experiences. You have until Monday morning, and I will expect a full report.
I, on the other hand, will be busy playing poker, learning from some cool people, and spending time with hot girls. Maybe I’ll make some time to workout.
Yours In Moderate Bad-Assery,
He Who Defeated Joel Marion in Three Consecutive Games of Facebook Scrabble