Weekend Q and A

train with finishers

It’s been too long since we have done one of these and I really like them. It helps me help you more.

Let’s pretend we just cut the lawn on a hot summer day and there’s a pool sitting right in front of us…

… let’s jump in. <= HORRIBLE analogy.


Q: Mikey, do you have a replacement for the jump squat?  My knees can’t take those and burpees, etc. – Nancy

A: Yes, the Total Body Extension. It’s my favorite low-impact conditioning exercise EVER. You can use the Total Body Extension to replace:

  • Jump Squats
  • Running/Sprinting
  • Box Jumps
  • and more…


Q: How many finishers do you recommend doing on your off days? – Mark

A: No more than ONE finisher on your off day and I recommend you do that twice a week at most to avoid burnout and overtraining (keep in mind it’s quality over quantity)

Q: What’s a replacement for the good old-fashioned squat?  I don’t have a squat rack. – David

A: To get the same intensity, a Goblet Squat doesn’t quite cut it, but that’s one option. I recommend the DB Split Squat.

Q: How do you know what weight to start with? – Tina

A: I broke this all down in the following article including how to choose the right weight with:

  • Your main program
  • Density training
  • Finishers
  • Complexes

The best resistance for fat loss <= Excellent coffee read

Q: Any bodyweight replacement for DB Chest Press? – Phillip

A: You’ll want to use a variety of pushups that you find challenging for that rep range. So, let’s say your DB Chest Press calls for 12 reps, then you could do Decline Spiderman Pushups (6/side). If that’s too intense, you can do regular Decline Pushups.


Good stuff! Alright, time for me to do my KB workout in the garage before we celebrate Champ’s 3rd birthday party. He requested pancakes at the party (that’s my boy).

In the meantime, I want you to read this. It was an email I received from a friend that will impact your mindset.



“A group of successful college alumni got together to visit their old professor, and the conversation quickly turned into complaints about stress of their demanding jobs. The professor brought out a large pot of coffee and an assortment of cups – ranging from exquisite porcelain, crystal, and glass cups to some plain paper and Styrofoam cups – and told them to help themselves to coffee. 

When everyone had a cup of coffee in their hand, the professor said, “Did anyone notice that all the fancy, expensive cups were chosen, leaving behind the plain cups? While it’s normal for us to want only the best, that is often the source of our problems and stress. 

The cup itself adds no quality to the coffee, rather it often just makes it more expensive and can even hide what we drink. All you each wanted was coffee, not the cup, but everyone desired the best cups, and even began comparing and envying each other’s cups.”

Here’s the way I see it: Life is our coffee. Our careers, money, and position in society are the cups. The type of cup we have does not define or change our quality of life, yet all too many of us concentrate on only the cup and fail to enjoy the coffee. 

The happiest people don’t have the best of everything – rather they make the best of everything.”


Something to think about – have an awesome weekend,

Mikey, Master CTT

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