1-1-1: Cardio Shredz #2 - Arms, why you should vanish for 21 days, and conquering life with Arnold Schwarzenegger | 2.27.23
by Cory Gregory | 2.27.23
5 minute read
Cardio Shredz #2 - Arms, why you should vanish for 21 days, and conquering life with Arnold Schwarzenegger
💪 WORKOUT
Cardio Shredz #2: Arms
👉 Get the full Cardio Shredz #2 program on CoryG Fitness - click here
BIKE
10 minute alternating back & forth
Standing up (spin style): 1 minute
Sitting down: 1 minute
ELLIPTICAL
10 minutes elliptical alternating back & forth
Forwards: 1 minute
Backwards: 1 minute
OR, if you don't have those above
RUN
Flat: 5 minutes
Add incline every minute for 10 minutes
Try to make it!
THEN:
ARMS: 3 SETS
Hammer Curls: 25 reps
Regular Curls: 25 reps
Kickbacks: 25 reps
BIKE
5 minutes at a good pace
ARMS: 3 SETS
Tricep Rope or Band Pushdowns: 25 reps
Skullcrushers: 25 reps
Incline Curls: 25 reps
6 MINUTE ABS: 2 SETS
*Add 3-lb ankle weights to wrist
Regular Crunches: 1 minute
Legs up Crunches: 1 minute
Bicycle Crunches: 1 minute
VACUUM PRACTICE
3 sets of 30 second holds
*Lay on ground take your belly button to your spine & hold for 30 seconds
*This helps keep waist stable and tight
WEIGHTED CRUNCHES
1 set 100 reps w/ 10-lb plate behind head and legs up
🤔 THOUGHT
Vanish for 21 Days
Focusing on these 5 habits will absolutely change your life.
#1 Get up 2 hours earlier
Do this for 21 days straight - no matter what.
I don’t care what you have to do to make this happen... make it happen.
Why is this so important? Because you need to experience what's possible while everyone else is sleeping.
Quiet time to work on yourself is both essential and mandatory.
#2 Train and condition
Do this for 21 days straight - no matter what.
Lifting, moving weights, and conditioning every day forces the anxiety away and the confidence in.
Train: lift weights for 20-30 minutes.
Condition: walk, run, bike or lunge for 20-30 minutes.
Bonus: listen to an audio book or podcast to sharpen your mind.
#3 Pick 3-5 audio books
Do this for 21 days straight - no matter what.
I don’t care if you've read a book before. Feeding your brain is just as important as feeding your body.
#4 Eat your own prepare lunch
Do this for 21 days straight - no matter what.
Know exactly what you're going to eat for lunch when you leave your house. Don't leave it to chance. Leaving your lunch to chance every day is a sure way to fail.
Do yourself a favor and eliminate one more daily decision.
Feel better + save money.
#5 No alcohol
Do this for 21 days straight - no matter what.
Why no alcohol?
Because you will stay more inspired and motivated - especially in the morning.
Because it helps you un-cloud and clear your mind.
Because it helps you feel better overall.
Because it saves you money.
Because it's one less distraction.
21 days to create a habit
Evaluate your progress after 21 days.
If you enjoy it and it's working, keep it. If you don't enjoy it and it's not working, drop it and try something new.
Everyone needs a time frame. Everyone needs a commitment. Everyone needs a streak to create momentum.
📋 QUOTE
For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.
- Arnold Schwarzenegger
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