Bodyweight Circuits and Off Days

Bodyweight Circuits and Off Days

I am finally on the upswing.  For the first time in my life, I threw out my back about 2 weeks ago. Then, for the first time in my life yet again, I went to a chiropractor and he was cracking me up.

You’re welcome, and yes I’ll be here all next week, too.

Anyway, I have been using some bodyweight exercises and some mobility stuff this week. I’ve been so impressed with my results, I wanted to share them with you.  I mean seriously – I’ve been feeling like a million bucks, especially compared to how I felt 2 weeks ago as I crawled my way around.

Lesson Learned – Take Care of Yourself

Your recovery is just as important as the workouts themselves. Alright, enough pep talk. Let’s take a look at Craig Ballantyne’s Old Man Warmup, the routine I used to go in recovery mode.

Do the following circuit ONE time – this is Craig’s “Old Man Warmup”

I’ll show you the exact reps I did, but you can adjust them to your fitness level. I was very conservative and didn’t want to overdo it.

1) Foam rolling: Upper back, lats, upper back/posterior deltoid, TFL, vastus lateralis, vastus medialis, adductors, hamstrings, glutes

This takes about 5-10 minutes, and then into the bodyweight circuit.

2) Arm Crosses (15)
3) Bodyweight Squat (15)
4) Bird Dog (6/side)
5) Glute Squeeze (30 secs)
6) Plank (30 secs)
7) Overhead Lunge (I like to call them Touchdown Lunges because football season is almost here) (12/side)
8 1-Leg Romanian Deadlift (10/side)
9) Stick-up (12)
10) Chest Stretch, Shoulder Stretch (30 secs/movement)
11) Psoas/Hip Flexor Stretch (30 secs/movement)
12) Downward Dog Stretch (30 secs)
13) Alternating Lateral Lunge (12/side)
14) Stability Ball Leg Curl (10)
15) Pushups (15)
16) 1-Leg Hip Extension (10/side)
17) Chin-up (3)
18) Spiderman Climb w/3-sec hold at the top (6/side) – this felt great
19) Neck Stretch (10 secs/side)
20) Leg Swings (15/side)
21) Total Body Extension (10)

And that’s all I have to say about that. One circuit – and like I said, I’ve been feeling great considering I was crawling 2 weeks ago. This will be on my agenda on my off days, along with a brisk walk (that’s when my best metabolic finisher ideas come, too).

Alright, back to your questions. It’s been a little while since our fun Q and A sessions. Also, remember, I do some Workout Q and A on my facebook page as well.


I went through some questions from the survey a couple of months ago and there seems to be a theme about bodyweight exercises AND time. So, away we go…

Q:  What is the best combination of workouts to produce the best results? Is it strictly strength, strictly cardio, or combination – and with combos, how frequent? I am a busy mom, grandma, full time employee, and student. Time is a big concern.

A: It’s all about the diet first. That’s your foundation. With that being said, I GUARANTEE you can get results in just 3 days a week using metabolic resistance training and metabolic finishers and with NO cardio. You can do (3) 30-40 minute workouts in your living room and get results. With MRT and MFs, you get the benefits of conditioning and strength, all while burning fat.

I have a blueprint for that right here

I got numerous questions revolving around the same theme – hope that helps.

Q: How can I alternate metabolic workouts with hypertrophy workouts?

A: I would structure your workouts like this:

Day 1 – Hypertrophy
Day 2 – Metabolic
Day 3 – Recovery day and light exercise (perhaps use the circuit above)
Day 4 – Hypertrophy
Day 5 – Metabolic
Days 6 and 7 – Recovery day and light exercise

Q: What is the best type of meal plan?

A: Sorry, there really is no such thing. Check out this post to figure out your plan.

Q: Frequency of use for finishers if I’m using the Windler 5/3/1?

A: Great program – if you’re strictly going for strength or putting on mass, then skip the finishers all together. If you’re concerned about putting on fat, then you could do 2 per week and see how that works – adjust from there.

 Q: I just googled “Awesome Sauce” and you popped up as number one. What’s up with that?

A: Well, first of all, I totally made up that question. And second, “Yes”.

That doesn’t make any sense, but neither does wanting to do this finisher I’m about to show you.

This Week’s Freaky Friday Finisher <= I totally just made that up… like just now. Boom.

Here is the video:

Do the following circuit as many times as possible in 5 minutes, resting ONLY when needed.

KB or DB Swings (10)
Close-Grip 3/4th Rep Pushups (20)
Skater Hops (15/side)

Good times… no wait, GREAT times.

Hey, let’s do one more question…

Q: Mikey, do you have like an AMAZING deal for ZERO equipment metabolic resistance training workouts and finishers that only take 3 minutes?

A: I sure do Mr. Imaginary Person. How are you? Who cares.  Check out this ridiculous deal:

Click here => $7 Bodyweight Metabolic Deal

Hoorayz for interwebz dealz,

May you never, EVER get bored with your workouts,
Mikey, CTT

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