Millionaire Workout

The Millionaire Workout (hardcopy) book isn't just a book about working out and getting in shape. It's an accelerated success system. Actually, it's a "Warp-speed 21 day accelerated step-by-step program that ANYONE can follow."

Author and fitness coach, Ryan Lee, has taken all his high powered success strategies and condensed them down into a straight-forward 21 day accelerated success system that will dramatically improve your life.

I actually spoke with Ryan Lee a couple of years ago when we were both lecturers in the fitness industry. We were both at the same income level and had ideas and dreams of expanding our business into huge successful enterprises.

Well, we've both become successful, however, Ryan soared light-years ahead of me becomming a Millionaire in a few short years!

How did he do it? Well, his Millionaire Workout book shows you how. I bought it so I can discover what separated us in our business game plans where he was able to grow way beyond where I am now (although, I am happy with how far I have come in a few short years as well).

Now, this book isn't only about becomming financially successful. It has loads of workouts and strategies to become a fitness powerhouse! I know what you're thinking...,"Doesn't this book compete with your Xpress Workouts website?" No, it actually doesn't - not in the way that I see it, that is.

Although Ryan's Millionaire Workout book has workouts and fitness strategies within it I see it as more of a supplement to the Xpress Workouts website. I feel the business and life success system Ryan has to offer will consume more of your thoughts while reading his book.

Another thing...Ryan has put together a HUGE bonus package that comes along with the purchase of his Millionaire Workout book. There are too many to list here but I received access to over 80 bonuses! You read that right, 80 bonuses from e-books to free success magazine subscriptions, to FitExpo tickets.

All of this for a mere $20 bucks is an incredible value! Please CLICK HERE to check it out NOW!

Robert Garza, CPT, RTS

What is Xpress Workouts?

Xpress Workouts is an educational membership site that offers numerous short duration workout programs for fitness enthusiasts of all levels and goals. It is an ever-growing website that we are continually adding with exciting new exercises, workouts, articles, and resources.

What makes us “different”
from those other workout sites?

First off, we are NOT a bunch of gym rats that spend hours just going through the motions and goofing off (or, more like overtraining) all day in front of a mirror and then decided to just throw together some cool looking exercises and routines we made up to make a quick buck.

We are a TEAM of fitness professionals who earn our living changing people’s lives for the better by improving their health, fitness, and mindset. We all currently conduct personal training services and have national level personal trainer and coaching certifications, and/or degrees in the exercise sciences. Beyond that, we have years of practical experience where we learned to strategically combine the often “theoretical” exercise science with actual real world workouts that have been achieving positive results!

What the Experts Say about Short Duration Exercise...

Both the American College of Sports Medicine (ACSM) and the American Heart Association (AHA) has released their updated “Physical Activity Guidelines” and both support short duration exercise just like all our workouts in our Xpress Workouts Website!

Here’s a segment straight from their website, www.ascm.org:

"With busy work schedules, family obligations, and packed weekends, it can often be difficult to get the recommended amount of physical activity. Try these tips for incorporating exercise into your life:

• Do it in short bouts. Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight. This can be useful when trying to fit physical activity into a busy schedule.
  

• Mix it up. Combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines. For example, you can walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days.
  

• Set your schedule. Maybe it’s easier for you to walk during your lunch hour, or perhaps hitting the pavement right after dinner is best for you. The key is to set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.
  

• The gym isn’t a necessity. It doesn’t take an expensive gym membership to get the daily recommended amount of physical activity. A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life.
  

• Make it a family affair. Take your spouse, your children, or a friend with you during exercise to add some fun to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health."
  

*Even the leading health and wellness organizations support and recommend short bouts of exercise, like our Xpress Workouts, have a positive impact on your fitness and well being.

My 10 Minute Workout Today

Today I did a circuit consisting of pulldowns/rows, heavy bag flips, and push-up variations. Here's how I organized the circuit.

Set-up: At one end of my studio's walkway I have a Lat pulldown/Row machine. I also station a 90 lb. heavy bag lying on the floor (long way) at the beginning of the walkway.

1) I begin by doing a set of Lat pulldowns for 20 repetitions at 100 lbs.
2) I quickly go over to the lying heavy bag and after 10 seconds rest I flip the bag over down the walkway (10 times to the end).
3) After 10 seconds rest I do a set of push-ups with my hands on the heavy bag and my feet on the floor for 20 repetitions.
4) Another 10 seconds rest I then flip the bag back down to the other end again.
5) 10 seconds goes by and I now do a set of 20 Lat rows with the same 100 lbs.
6) Back to the heavy bag flipping it down to the other end.
7) Complete the circuit with 20 close hand position push-ups on the heavy bag.

Finished and revitalized!

10 Minute Workout

Time Limit:
This workout circuit should take less than 10 minutes to complete.

Goal:
To go through the circuit twice resting only 20-30 seconds between exercises and a full 60 seconds between the 2 circuits.

Weight/Resistance:
Use a weight that you can do for 15-20 reps for the first set and then adjust a bit heavier to challenge you for 10 reps on the second set.

Exercise
1 Arm Clean and Press 1. Start by straddling the dumbell and grab it with one hand. 2. Clean the bar to the shoulder. Then slight squat down and press the dumbell overhead. 3. Return to the starting position and repeat. Trainer's comments: Use a weight that you can do with good form for 15 reps each arm. On your second circuit do 10 reps moving up in weight accordingly.	Sets Reps 1 15 ea. 2 10 ea.
Standing Bent Over Row (dumbbell) 1) Stand with feet hip width and knees slightly bent. 2) Start position: Bend at hips with back straight. Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor). 3) Keeping elbows close to body, pull DB’s up to body and squeeze shoulder blades together at top of movement. 4) Return to start position. Remember to keep back and head straight - hyperextension or flexion may cause injury Trainer's comments: Use a weight that you can do with good form for 15 reps. On your second circuit do 10 reps moving up in weight accordingly.	Sets Reps 1 15 2 10
DB curl with shoulder press 1. Start by holding the dumbells at your side with a neutral grip. 2. Curl the dumbells up to shoulder level and then proceed into a shoulder press. 3. Keep your abs tight throughout the movement. 4. Return to the starting position and repeat. Trainer's comments: Use a weight that you can do with good form for 15 reps. On your second circuit do 10 reps moving up in weight accordingly.	Sets Reps 1 15 2 10
Dynamic Lunge and Curl 1. Start by holding the dumbells at your side. 2. Lunge forward and down with your left foot. 3. As you stand up curl the dumbells up to shoulder height. Return to the starting position with the dumbells. 4. Repeat with the opposite leg until all recommended repetitions are completed. Trainer's comments: Alternate the legs for 20 reps on the first circuit set and 10 for the second circuit set.	Sets Reps 1 20 total 2 10 total