Willie's Workout

(The 10 minute gamechanger)

Have you heard of Bill Phillips with Body for Life or Tony Horton with P90X or Insanity with Shaun T? These workout juggernauts all started with a passion for helping people improve their health in a dramatic way. They created programs that demanded a level of intensite and time committment that for those who can hang, results are indeed impressive. But what about for the rest of us?

Let me introduce to you Mr. Willie Bell. He is a true fitness and health expert. His workout comes from his own person story of finding himself tipping the scale at 255lbs. 13 years ago he decided to make a change. He has not only lost 60 lbs and kept it off but one look at him and you will definitely want what he's got.

Complete Balance has partnered with Willie to launch his very own 90 day fitness challenge. What's different about this program?

Click below to check out the actual day by day breakdown of Willie's Workout!!!

1. It's only 10 minutes long!
2. It's designed for 3 levels (beginner, intermediate, and advanced, and that means that no matter where you are starting from, you can do this program!
3. It's only 10 minutes long! (did I mention that already)

The challenge officially starts July 1 and will run for 90 days. Willie will be blogging tips, advice, additional workouts, challenges and of course answering your questions every step of the way.

This is your chance to really take your health and your physical body to the next level. So say yes to yourself, your health, and the body that you know you deserve to have.

Willie will be in touch soon with all the details of getting started and setting yourself up to win!

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

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)

Phil Dixon

11 July 2011 at 06:15 | #

Hey WB,
Did a few sessions last week but today (7/11) is Day 1 of my 90 Day Challenge. Good workout. I just have to make sure I get a good warm up in because I was pretty sore the first day.
-Phil

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Willie Bell Jr.

11 July 2011 at 17:43 | #

Phil,glad to hear you're givng it a go. I want to apologize for not being there in giving more emphasis on warming it, and my next blog will detail this and some expected reps for each of the exercises. I suspect this didn't cram[p your schedule, and I know you have a hectic one at that. Let me know about it and the exercises as well. Keep it going 'Doc'.

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