This will make you HAPPY !

Published: Fri, 01/05/18


Here's your weekly review here
at Diesel!

1. Simple Setup for Band-Resisted
Hip Thrusts
- all you need is a couple
of bands and some dumbbells and
you're good-to-go! HERE

2. Killer Push-up Workout
[PRINT THIS OUT]

Title: Push-up City

Set 1: 5 sec iso-hold / 5 reps x 2 rounds
*Perform a 5 sec iso-hold at bottom
of a push-up then hit 5 repetitions
and repeat two times without
stopping.


Set 2: 6 sec iso-hold / 6 reps x 2 rounds
Set 3: 7 sec iso-hold / 7 reps x 2 rounds
Set 4: 8 sec iso-hold / 8 reps x 2 rounds
Set 5: 9 sec iso-hold / 9 reps x 2 rounds
Set 6: 10 sec iso-hold / 10 reps x 2 rounds

3. Brutal Chest Workout
[PRINT THIS OUT]

Title: Chest Stretch

1A) Barbell Bench Press, 4 sets x 5 reps (HEAVY)
1B) Barbell Bench Press, 4 sets x AMRAP (50% of 1A)
1C) DB Push-up Iso-Hold (bottom of push-up position), 4 sets x 20 sec

2A) DB Incline Bench Press, 4 sets x 10 reps
2B) DB Push-ups, 4 sets x 10 reps (trying to touch chest on floor)
2C) Weighted Pull-ups, 4 sets x 6-8 reps

3A) DB Flyes (with 5 sec eccentric), 4 sets x 10 reps
3B) DB Pullovers, 4 sets x 10 reps

4. New Upper AND Lower Body
Warm-up Follow-Along Videos


DeFranco Insiders - I just uploaded a
killer upper body warm-up (and the
new lower body warm-up is going in
later today) that you can use with
yourself or your clients to move better,
feel better, AND train better.

Go check it out!

Become a member today!
www.defrancoinsider.com <----- click here

5. A poem I've been pondering this
week really speaks to me:


“Happiness is a myth we seek,
If manifested surely irks;
Like river speeding to the plain,
On its arrival slows and murks.
For man is happy only in
His aspiration to the heights;
When he attains his goal, he cools
And longs for other distant flights.”
Kahlil Gibran

Seeking happiness outside of
ourselves
and the constant longing
for the next moment
.

No wonder we can never be truly
happy right NOW in this moment.


Happiness is a decision within and
we must bring our mind's focus on
the gratitude for this MOMENT NOW.

This moment is all we have.

It is all we've ever had.

You're beautiful and I'm proud
of you !

Have an amazing weekend!

Smitty