01
August
2021

The Workout

The Workout
Click below to see the exact workout by day. This program is only 10 minutes each morning but it is incredibly powerful!!! JOIN US and see for yourself


Cool  CLICK HERE TO SEE WORKOUT SCHEDULE Cool

90 Day COMPLETE BALANCE CHALLENGE

10 minute workout format and exercises

BODYFAT PERCENTAGE TRACKER




DAY

WORKOUT TYPE

LEVEL**

SUGGESTED EXERCISES***

Monday

Upper Body

All

Variations of Push-ups, Planks, Chair dips,

Tuesday

Cardio

All

Ball or towel run, Cardio kickboxing, Jumping jacks

Wednesday

Lower Body

All

Lunges, Squats, Calf raises, Plyometrics

Thursday

Cardio

All

Same as Tuesday

Friday

Total Body

All

Squat thrusts, Total body plyo, Upper/Lower Body cycles

Saturday

See below*

Intermediate, Advanced

Your choice

Sunday

REST



* Jogging, Biking, Swimming, Surfing, Skating, Running hills, Active.com events, Basketball, Tennis, Water skiing, Chasing a 2-3 year old in the park, etc. Some of these exercises and activities can be done for more than 10 minutes, but should be fun at the same time.

** Beginning, Intermediate, and Advanced levels of fitness and ability. As with all physical activity, participant has to ensure he/she is ready for it with the advice or approval of a qualified physician.

*** The listed exercises are not all-inclusive. Different variations can be performed, depending on level of fitness and ability.

NOTE: Nutrition plays a very important part in this 90-day journey and will be discussed.

WORKOUT LEVELS

Workout

Beginner

Intermediate

Advanced

Count

Upper Body

Warm-up

1 min



Knee-based Pushup

Regular Pushup

Decline Pushup

1 min/cycle

Chair Dip (single chair)

Chair Dip (two chair)

Chair Dip (two chair, weighted)

1 min/cycle

Arm Curl (weighted)

Arm Curl (weighted +)

Arm Curl (increase weighted ++)

1 min/cycle

Lateral/Front Raise (weighted)

Lateral/Front Raise (weighted +)

Lateral/Front Raise (weighted ++)

1 min/cycle

Cool-down

1 min



Lower Body

Warm-up

1 min



Regular Squat (BW)

Regular Squat (weighted)

Plyometric floor touch

1 min/cycle

Calf Raise

Calf Raise (weighted)

Calf Raise (weighted +)

1 min/cycle

Wall Squat

Wall Squat (weighted)

Wall Squat (weighted +)

1 min/cycle

Lunge

Lunge (weighted)

Lunge (weighted +)

1 min/cycle

Cool-down

1 min



Total Body

Warm-up

1 min



Knee-based Pushup

Regular Pushup

Staggered hand Pushup

1 min/cycle

Regular Squat

Regular Squat (weighted)

Plyometric floor touch

1 min/cycle

Circle the Towel

Circle the Towel (increased)

10 yard Shuttle Run

1 min/cycle

Chair Dip (single chair)

Chair Dip (two chair)

Chair Dip (two chair, weighted)

1 min/cycle

Lunge

Lunge (weighted)

Lunge (weighted +)

1 min/cycle

Block, Punch, Kick Cycle

Squat Thrust

Squat Thrust with Leap

1 min/cycle

Arm Curl (weighted)

Arm Curl (weighted +)

Arm Curl (weighted ++)

1 min/cycle

Heisman Jump

Block Jump

Bench Jump

1 min/cycle

Cool-down

1 min



Cardio

Warm-up

1 min



Circle the Towel

Circle the Towel (increased intensity)

10 yard Shuttle Run

1 min/cycle

Knee-High Run

Knee-High Run (increased intensity)

Mountain Climbers

1 min/cycle

Block, Punch, Kick Cycle

Squat Thrust

Squat Thrust with Leap

1 min/cycle

Jumping Jacks

¼ Turn Jump

½ Turn Jump

1 min/cycle

Cool-down

1 min




Keep Moving, Keep Improving………………….

Author; Willie Bell Categories: Get fit

About the Author

Willie Bell

Willie Bell

I enjoy being a source of motivation and knowledge for people looking to make a physical transformation. I believe a healthy body requires a healthy mind and that consistency is key. The apostle Paul said in Philippians 4:13, I can do all this through him who gives me strength.
                             So "Keep Moving, Keep Improving".

Electrical Systems Engineer by day.... Fitness Nut the rest of the time!
Willie walks his talk, or better says, "runs" his talk. He is active in several yearly runs, obstacle courses, and bike rides. He is also the Host of the Annual 'Give and Grow Games' affectionately known as                                                                                                the Willie Bell Fitness Challenge.

Comments (2)

  • Dalia Gutierrez
    Dalia Gutierrez
    20 February 2012 at 14:24 |

    Hi Willie I have some questions. When is the best time to work out? In the morning after noon or night? Is there a specific time to workout where I can get more results?

    reply
  • Willie Bell Jr.
    Willie Bell Jr.
    05 May 2012 at 13:55 |

    Dalia,
    I think the best time to workout, and the success for me as a result has been in the morning time. Ever wonder why our military wakes everyone up (recruits and newbies) around 5 am, yelling and screaming, and calling them all kinds of names your Mom would want to knock them out for?
    To get the blood flowing, mind engaged, and the body ready to produce amazing things. This is the same way I've been trained to the present time. I feel better, ready to do more through the day, and my body's metabolism is primed for at least 16 - 24 hours of maximum efficiency. Now, a lot of this depends on your nutrition and water intake, but basically the results of fat loss, muscle repair and growth, and your mental alertness is better realized by an early workout.
    And think of it this way also, you are done and it is off your plate. You don't have to worry about still having to contend with it after a long day of office, household, or factory work, or a number of daily "meetings" you go through.

    reply

Leave a comment

Please login to leave a comment.