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Tuesday, January 20, 2009

Sample Bodywieght workout from Craig Ballantyne...

I've been following Craig Ballantyne's Turbulence Training for a couple of months now after a long, long lay-off. It feels good to workout hard and intense. But it feels even better spending only 20 to 30 minutes every other day working out hard. Here's the excerpt from Craig's recent blog post.. enjoy the workout!

Hi Timothy,

So I read in Men's Health that Obama goes to the gym 6 times per
week...he even does long cardio workouts!

But I'm not sure how he's going to pull that off now that he is
President of the good ol' USA.

Methinks he's going to need to learn about bodyweight exercises and
workouts that he can do in his bedroom at home. (Maybe even in the
Oval Office!)

So I dipped into my Bodyweight Cardio e-book and I'm giving him this
bodyweight workout as my Inauguration Day present to President Obama.

Here's the perfect way for him to do a quick workout first thing in
the morning before he starts his new job.

So President Obama, I give you the...

"Crazy 8-300 Turbulence Training Bodyweight Circuit"

o Do each exercise at a 1-0-1 pace except for the holds.
o For Burpees & Running High Knees, go as fast as possible.
o Do all exercises without resting between each.
o At the end of the circuit, rest 1 minute & repeat twice more for a
total of 3 "Crazy 8-300 Bodyweight Circuits".

1) Jumping Jacks - 60 reps
2) Spiderman Pushup - 10 reps per side
3) Walking Lunge - 15 reps per side
4) Spiderman Climb - 10 reps per side
5) Wall Squat Hold - 45 second hold
6) Plank Hold - 60 second hold
7) Burpees - 5 reps
8] Running High Knees - 25 reps per side

Enjoy!

My target this year is to get a lean physique before end of April. The best thing is, I'm working out with my sweet Betty. We plan to get married by year end. So, must get the 6-pack abs out before then... Cheers!

Saturday, January 17, 2009

Be Lifted High...



This is my favourite song. Leeland sang it beautifully. The song expresses the longing of my heart... the longing of my soul. The lyrics speaks for itself.

Sin and its ways grow old
All of my heart turns to stone
And I'm left with no strength to arise
How You need to be lifted high

Sin and its ways lead to pain
Left here with hurt and with shame
So no longer will I leave your side
Jesus, you be lifted high

You be lifted high
You be lifted high
You be lifted high in my life
Oh God
And I fall to my knees
So it's you that they see
Not I
Jesus, you be lifted high

And even now that I'm inside your hands
Help me not to grow prideful again
Don't let me forsake sacrifice
Jesus you be lifted high

And if I'm blessed with the riches of kings
How could I ever think that it was me
For you brought me from darkness to light
Jesus, you be lifted high

You be lifted high
You be lifted high
You be lifted high in my life
Oh God
And I fall to my knees
So it's you that they see
Not I
Jesus, you'll be lifted high

Oh Jesus, you be lifted high
Oh you be lifted high
Oh you be lifted high in my life
Oh God
And I fall to my knees
So it's you that they see
Not I
Jesus, you be lifted high