Plateau Busting Workout

This saddens me. Every year, around this time, the crowds at the gym start to dissipate and the home workout equipment starts getting used as stations for hanging up clothes. This makes me so sad.

So that’s why I wrote this Plateau-Busting workout program just for you, so you don’t give up. Sure, it will make you huff and puff, but if it were easy, wouldn’t everybody still be hanging in there longer than 6 weeks?

So today, I’m going to post Day 1 of the “PB” workout. It stands for “Plateau Busting”, not “peanut butter” by the way. A little tightening up of the nutrition and implementing this program will get you losing fat again in no time.

So print this page out and hit the gym running (metaphorically, not literally… unless you live kinda’ close, than that’s totally cool. You know…. like a neighborhood up the street or where you can walk through the woods for a quick stroll. Or wait!… maybe you have a home gym. Then you wouldn’t have to run at all because it’s like… right there. Crap, I’m still in parenthesis).

Bottom line… I don’t want you to give up on yourself. And if you have a friend or family member or whoever that is struggling and might be giving up, then share this with them and encourage them not to give up.

Let’s rock it.

First of all, you need to warm up. Don’t hop on the treadmill, either. That’s boring and it doesn’t warm you up efficiently. Instead, do this bodyweight warm-up circuit:

Jumping Jacks (15)

Arm Crosses (15)

Bodyweight Squats (10-12)

Pushups (8-10)

Leg Swings (10 per leg)

Band Pulls (15)

Waiter’s Bow (10)

You will need to do that before each workout. Don’t worry, I won’t overwhelm you. Today, it’s all about Day 1.

Day 1 Plateau Busting Workout

1A) BB Split Squat (8 reps per side)

1B) Chin-up (1 short of failure) OR Reverse Grip Lat Pulldown (6)

Rest 1 minute and repeat 2 more times

2A) DB Chest Press (8)

2B) DB Single Leg Romanian Deadlift (10 per side)

Rest 1 minute and repeat 2 more times

3A) BB or DB Military Press (10)

3B) Spiderman Climb (8 per side)

Rest 1 minute and repeat 2 more times

The “Up in 5’s” Finisher

4A) Burpees (5)

4B) Decline Pushups (10)

4C) Prisoner Squats (15)

4D) Mountain Climbers (20 per side)

4E) Total Body Extensions (25)

4F) Lunge Jumps (15 per leg – 30 total) <— Awesome sauce!

Rest 30 seconds and repeat one more time

For video demos – you can visit my YouTube channel


Go kick your plateau in the face.

Mikey, CFNC, CTT

Stay tuned for more…

Leave A Reply (1 comment so far)

  1. Heriberto
    12 years ago

    What a cool blog