Greg Newton's Keep it Simple Stupid (KISS) workout

[Greg Newton]

1-07-09

A.M.
100 Tiger Stretch Pushups
100 Hoffman Squats
2 minutes level 1 bridge
4X10 tension/vaccum crunches
35 military pushups
DSR neck exercises
Isometric deadlifts 4 positions
Bragg back flexibility exercises Time - 24 minutes

P.M.
Circuits
Atlas pushup 1X60, Tee's 3X15
DVR Curl 4X10
Tension crunch 4X10
Atlas full range leg raises 4X10
Side Step up 4X10 Time - 24 minutes

Workout with Lori
DVR 4 way neck 1X10
DVR Torso circles 1X10
High Reach 1X10
Pulldown 1X10
C.A.T. 1X10
Shoulder Roll 1X10
Tricep Flex 1X10
Ab Roll 1X10
DVR side Bend 1X10
DVR Good Morning 1X10
DVR front kick 1X6
DVR side kick 1X6
DVR round kick 1X6
DVR back kick 1X6
Bragg back flexibility exercises Time - 20 minutes


This is it for awhile. It is a daily thing. I won't post anything else until the numbers in the Atlas pushups go up and I move to the level two for the bridge. Cold and wet weather has hit Lori's condition very hard. I've had to scale her workouts back to only DVR's.

[isorez]

Greg,
Can you describe the Bragg back flexibility exercises ?
Thanks.

[Greg Newton]

Hi Rez,

They came out of the Paul Bragg book on back health. There are five or six and I utilize three. The first is one John mentioned as being able to replace hanging on a bar for decompressing the spine. You lay hands at side. You exhale raising your knees toward your chest. You grab your knees and tuck them towards your chest as you raise your torso. You then reverse.

The second is the table bridge. On your hands and feet with your stomach facing up, you raise your torso up to form a table and lower your head backwards.

The third I have found to be the most productive for my condition of compression in the sacrum vertebra. Go into a pushup position with the but raises and the feet about shoulder width apart. Twist your hip to the left. Then twist your hip to the right. You may even hear an audible popping when you do this.

I do these for ten reps each morning and each evening. The key is not to strain, especially on number three. Paul Bragg listed several other exercises, including what John would call the Panther Pushup, the Bear crawl, and an infant like crawl.

[Greg Newton]

I am up to 45 on the military pushups and 70 on the Atlas pushups. I can do more on the military, but the goal is not to push myself in the A.M. After three years I have actually begun to do the nose to mat bridge!

[Greg Newton]

Going easy over the last couple of days. I twinged something in my back from either some Isometric Leg Presses I tried or jumping into the full bridge too quickly. Also, the knees are starting to act up again. I'll lay off the step ups for a time. I skipped the a.m. workout this morning. After work I did this to clear my mind for working on my school budget:

80 Atlas pushups - strict
20 Atlas pushups

Circuit
Tee's 3X15
DVR curls 3X10
Tension crunches 3X10
Full range Atlas Leg raises 3X10
Hyper Extensions 3X15

Yes Virginia, the one piece of equipment I still have from my gym days is a hyperextension bench.:act-up:

Tonight I'll do an isometric workout with Lori. I'll do my Tigers, Hoffman squats, and regular pushups afterward.

[Mitch]

Greg what are Hoffman Squats? Thanks

[Greg Newton]

Hi Mitch,

Hoffman squats are described in John's Trinity of Health video. John credits them to Bob Hoffman of York Barbell fame. They are flat footed half squats. I do mine wide and with medium tension. Old knee injuries prevent me from doing the Tiger Bend Squats at this time. And, I say at this time, because now, after over three years, I am actually begining to get where I can do the level 3 bridge.



Also, I am now up to 90 consecutive Atlas pushups in my workouts. I did these yesterday afternoon. I'll try 100 tonight.

Morning workout
100 Tiiger Pushups
100 Hoffman Squats
3 minutes level 1 bridge
30 seconds level 2/3 bridge
50 tension crunches
47 regular pushups
DSR rows 1X10
The Milo
DSR neck 4X10
Isometric Deadlifts - 4 positions
Bragg back exercises

Time -around 25 minutes

[Greg Newton]

Got the 100 strict Atlas pushups last night. Now I will consolidate.

Tried some Tiger Bend Squats this morning after my T.P.'s. I did 50 and followed with 50 Hoffman squats. I could feel it in my left hip and back, and my right knee afterwards. No Tiger Bend Squats for me at this time.

But, I did do the level 2/3 bridge for 40 seconds this morning.

[Greg Newton]

Tiger Bend Squats are definitely out. My back was hurting today as well. I did 25 hyperextensions on the bench while I was at work. I was feeling fatigued, so I skipped my a.m. workout and calisthenics tonight.

Yesterday evening I got another 100 Atlas pushups and then spent 30 minutes waiting for Lori! She spends more time getting ready to work out than what time we actually spend working out. Bless her heart, between dancing to the music we were working out to - to a constant chatter about the movie we were going to watch and what song her rock singer boyfriend used to dedicate to her sixteen years ago - I was ready to give out a primeval yell like Joe Justice. When I started putting my hand over my ear to block her out, she got that Elvis sneer and said you'rrre puuukified you jerk.

Oh well. At least she concentrated and we had a good DVR workout this evening.

[Greg Newton]

A.M.
100 Tiger Stretch
100 Hoffman Squats
40 seconds bridge
vacuum crunch 3X10
Military pushups 35 strict
DSR neck with belt
DSR row with belt
Milo
Isometrics Deadlifts 4 positions
Isometric Squats 3 positions - I really liked these. My legs felt springy all day.

After work
100 Atlas pushups
DVR Curl
50 Atlas situps
25 hyperextensions
30 Atlas pushups
DVR Curl
50 Atlas situps
25 hyperextensions

I'll do DVR/VRT and pushups tonight with Lori.

[Greg Newton]

A.M.

100 T.P.'s
100 Hoffman Squats
1 minute bridge - not quite nose to mat but getting there
vaccum crunch - 60
Military pushup - 40
DSR neck with belt - 4 way X 10
DSR row with belt - 1X10
DSR pull with belt - 1X10
ISO D.L. with belt - 4 positions
ISO Squat with belt - 3 positions
Milo
Bragg back exercises

Time 26 minutes

P.M.
Atllas pushups - 100, 36, 30
DVR Neck 4X10
DVR trunck circles X20
DVR Pullovers X15
DVR pulldown X15
Atlas shoulder rolls X15
DVR flyes X15
DVR shoulder rolls X15
Circuits - incline Tee's 3X10, full range Atlas leg raises 3X10, Stomach rolls 3X10
DVR curls X15
DVR tricep rolls X15
DVR front, side, round, and back kicks 1X10
Liederman leg pushout 1X10
Mule Flex 1X15

Bragg flexibility and back exercises

Time - about 35 minutes

*50 rep Atlas situps are out for awhile. Me butt is rubbed raw!
*I have been alternating DVR's with the isometric powerflexes

Energy is generally high, flexibility good and back pain almost nonexistant. The right knee after over two years of being loose and sore seems to be tightening up from the ISO squats.

[Greg Newton]

This past Tuesday morning was the last A.M. workout I did until to day. Lori and Lauren were both sick this week and the sickness tried to attach itself to me. I played around some with Atlas pushups and Atlas II pushups on Friday.

A.M.
100 T.P.'s
100 squats on toes - not quite as deep as Tigers - careful of the right knee
Bridge - 1 minute
100 tension crunches
15 diamond pushups
DSR belt row X10
DSR belt pull X10
Iso deadlift - 4 positions
Iso squat - 3 positions
DSR neck 4X10
Bragg back exercises
Time - 30 minutes

P.M.
100 Atlas pushups
25 8-count leg raises
25 Atlas II
60 Atlas situps
25 Atlas II pushups
10 full range Atlas leg raises
DVR neck
DVR torso circles
Atlas shrug x12
DSR Bear pull X12
DSR Rope pull X12
DSR deltoid raise X12
DSR bicep X12
Ab roll X12
Atlas lat pull X10
Liederman leg press X8
DVR kicks 4X6
DVR Mule flex X10
Bragg flexibility exercises

Time - 30 minutes

[Hopeful]

Hey Greg:

I hope you and your wife will feel better.

Enjoying these posts of yours. Really learning a lot.


HOPEFUL

[stingray]

Wow. Are you doing a set of 100 Atlas push ups daily now? You are remarkable.
I enjoyed reading through your wokouts.

You have a nice variety of exercises there.

Two short workout am, pm seem to work well for me also.

The morning routine wakes me up and the pm routine gets the energy level back up.

How do you choose the exercises that you are using?

[Greg Newton]

Hi Hopeful and Sting,

I think you guys realize I have a tendency not to post my workouts until I have a change or discover something different in what I am doing. Yes, I am doing the 100 Atlas pushups almost daily. Ideally I do 100 Tiger Pushups in the morning and the 100 Atlas pushups in the evening. Generally I do 300 pushups daily, but the 100 Atlas Pushups done consecutively tend to cut down my numbers doing pushups with the Tee’s. I also I have started doing the Atlas II pushup and I am trying to decide how I want to incorporate them into my workouts. I may wind up alternating the various Atlas pushups with the Tee’s on a day to day basis.

Sting, as you pointed out, simple and short is the way to go with a workout. As you both know there are a wide variety of exercises to choose from in the Transformetrics system and Powerflex. There are far more than what you can reasonably do in an effective workout, so you have to choose from effectiveness, and personal like. Since my wife’s abilities and training goals are different from mine, I also have to take this into consideration with the workouts I do with her.

In general, my training takes two forms. First I either do 100 reps in single sets of power calisthenics, or else I do circuits of 4X25 with a pushup variation and two other power calisthenics. I am not saying this is the most effective, but for me, I like to get the power calisthenics out of the way first.

Then I go to go a handful of DSR’s, ISO’s or DVR’s. I tend to rotate these around depending on results, inclination, preference and how I feel on any particular day. I generally do these one set for 10-20 reps. In terms of pure bodybuilding, my experience is that the power cals are what build the foundation and that the DSR’s and DVR’s help bring out the shape and muscularity.

I change things around periodically and weeks like this past one I may do less or I may drop my calisthenics and do only DVR’s or ISO’s due to lack of energy or encroaching sickness. Or sometimes I might get my morning workout and miss the evening or visa-versa. I know this wasn’t specific, but I hope it helps.

[Greg Newton]

I spent a very stressful week with congestion and fever, but no way to take off from work. Last night was my first workout since Monday Morning.

10X10 with the Tee's supersetted with 10X10 in the Atlas situp.
50 8 count leg raises
Isometric Powerflexes for the whole body following

Tonight I'll attempt 100 Atlas Situps and Atlas Pushups followed by DVR's.

[GB]

Greg,

You posted "10X10 with the Tee's supersetted with 10X10 in the Atlas situp.
50 8 count leg raises - Isometric Powerflexes for the whole body following".

Simple maybe - easy I think not.

keep it up - be safe an do good things.

GB

[Greg Newton]

Thanks for the encouragement Gary! I can tell what kind of instructor you are to your martial arts students by the way you compliment folks on this forum.

I didn't make the 100 pushups tonight. I had to do 70 and then 30. I could have done the 100, but I didn't want to push too hard yet after being sick. The Atlas situps I could only do 50. The ability to do them wasn't the problem so much as my butt being raw from last night. I did follow them up with 50 eight count leg raises. I am going to have to have alternate days for doing the Atlas situps.

Instead of doing DVR's I decided to ISO's with my black belt.

By the way Gary - I tried to do ten reps with the Tiger Stretch Pushup as my last set with the Tee's last night. Big mistake. I should of put those first. After the other sets, I couldn't get low enough.

[Greg Newton]

Saturday morning's workout

100 T.P.'s
100 Hoffman squats
Level 1 bridge
Atlas situps 1X25
DSR Rope Pull 1X10
DSR Pulldown 1X10
DSR Row 1X10
ISO Deadlfit 3 positions
ISO Squat 2 positions
ISO Lunge 1 positions
Bragg Back exercises

Evening
10X10 Tees supersetted with DVR curls and 8 count leg raises
Isometric flexes

[GB]

Greg,

Thanks for the complement it’s really easy to complement those that try. I’m sure the same holds true for you as an instructor. Positive encouragement is important and as with most other things can be overdone. It’s is truly a 2 sided coin and needs to be balanced with honestly. Positive input here on the forum comes easy and is in almost all cases repaid many times over.

OK – Hindu pushups on the Ts are probably easier for me that they are for you do to body make up / limb length. But let me tell you, you pass me by doing the high reps that you do on a regular basis. Check out my photo album – shows me doing several different versions on the Ts and one set on a pair of Sais. Comments are attached below the photos I hope you find them entertaining.

Be safe and do good things.

GB

[Greg Newton]

Gary,

Those are some neat pictures. Don't expect me to follow though with the upside down Tee's!

GJN



Chiropractor - Monday for sinus pain. My spine was very flexible for the first time ever in all areas. I haven't been to the D.C. in over six months. As well I haven't been to an M.D. in well over two years and that was when I had my ATV accident.

Tuesday - change is in the wind, it is time to put it in gear again.
7X15 Tees
Supersetted with 7X15 Atlas situps
Isometric powerflexes

Wednesday
100 T.P.'s
100 Atlas situps
Level one bridge 3 minutes
DSR Rope pull 1X10
DSR pulldown 1X10
DSR row 1x10
DSR pull up 1X10
DSR Milo 1X10
DSR neck 1X10 three ways
Iso Deadlift 3 positions
Iso squat 3 positions
Iso lunge 1 position

Thursday
100 Atlas pushups
50 8 count leg raises
30 Atlas II pushups
25 8 count leg raises
DVR neck 1X10 threeway
DVR torso twist 1X10
High Reach 1X10
Pulldown 1X10
C.A.T. 1X10
DVR curl 1X10
Shoulder roll 1X10
Tricep roll 1X10
Ab roll 1X10
Leiderman leg press 1X10
DVR kicks - front, side, round and back 1X6
Mule flex 1X10

All workouts took less than 30 minutes and were followed by three of the Bragg spine exercises.

*NOTE - I was recently accused of recommending things that don't work because somehow I was schilling for John. I'm 48. Time is short. I am also a very busy man with little time to waste. If something don't work I don't recommend.

*NOTE - Started cutting out the junk that has crept into the diet over the cold months. No fast food, cola's, or white bread. Hello fruit, vegetables, coarse grain, and free range eggs.

[Greg Newton]

Went to the D.C. today for a return visit for sinuses. I have had a lot of unusual pain in my upper cervical. and he did some unorthodox adjustmets. However, my spine was loose and easily adjustable as compared to times gone by. I have to say that I believe that the bridging with the level 2 and level 3 was premature. That with squats on the toes, should be two exercises I need to realize are no longer doable, if they were ever doable for my structure. Thankfully there are plenty of alternatives instead.

[Greg Newton]

Sat A.M.

Tees X20,17,16.12,15,15
Supersetted with Atlas situps 6X20
DVR curls 6X10

Isometric powerflexes

Bragg backcare exercises

Time - 25 minutes

*I also did 1x40 in Bill Penner Calf raises


Sat P.M.
100 T.P.'s
100 Hoffman Squats
3 minute Bridge level 1
100 crunches various styles
DSR Rope pull 1X10
DSR Rope row 1X10
Belt pullup 1X10
DSR Milo 1X10
ISO Deadlift 4 positions
ISO Squat 3 positions

Bragg spine exercises

*Bought a 20lb kettlebell yesterday to play around with. It is light by standards promoted elsewhere in internet land. However, using a light kb for swings and snatches could be an adjunct to what I do.

[Greg Newton]

A.M.
I'm a little beat up today.

50 TP pushups
50 Hoffman squats
Level 1 bridge 3 minutes
30 lunges
75 crunches various styles
50 Bill Penner Calf raises
DSR fourway neck 1X10
DSR belt pulldown 1X10
DSR belt pullup 1X10
DSR belt row 1X10
DSR shoulder raise 1X8
DSR Milo 1X!15
ISO Deadlift 4 positions
ISO Squat 3 positions

P.M. workout
100 Atlas pushups
50 8 count leg raises
15 Bulgarian split squats
50 Bill Penner calf raises
DVR neck 3X10
Torso rotation 1x10
High pull 1X10
Pulldown 1X10
C.A.T. 1X10
Shoulder roll 1X10
Curl 1X10
Tricep Roll 1X10
Ab roll 1x10
DVR kicks 4X6
Leiderman leg press 1X10
Mule Flex 1X10

Brag spine exercises


*Note - since I am training for a look currently, I am adding more exercises to bring out separation and detail. Especially with the legs.

*Note - Lori took one look at the 10 pound k-bell I bought her and she said, "Huh, I am not going to use that. I prefer John's stuff." Oh well, it makes a good door stop.

[Greg Newton]

A.M.
100 T.P.'s
15 Diamonds
100 Hoffman Squats
15 lung squats
3 minutes level one bridge with ab contractions
75 crunches
3 way neck 1X10
DSR belt pulldown 1X10
DSR pullup 1X10
DSR belt row 1X10
Deltoid raise 1X8
DSR Milo 1X15
Iso D.L. 4 positions
Iso Squat 4 positions
50 Penner calf raises

Time - 34 minutes

P.M.
Tees - 20, 20, 16, 15
circuited with
Atlas situps 4x25
DVR curls 4X10
Split squats 4X10

12 ISO powerflexes
50 Penner Calf raises

time -30 minutes

[Greg Newton]

A.M.
T.P.'s 100
Diamonds 15
Hoffman Squat 100
Lunge squats 15
3 minute level 1 bridge with ab contractions
75 crunches
4 way neck DSR 4X10
Rope pull 1x10
DSR shoulder 1x10
DSR milo 1X10
ISO D.L. 4 positions
ISO squat 3 positions
Penner calf raise 1x50

31 minutes

P.M.
DVR 3 way neck 3X10
DVR trunk twist 1X10
Atlas pushup 100
high reach 1X10
pulldown 1X10
Atlas lat row 1X10
Shoulder roll 1X10
DSR curl 1X10
Tricep roll 1X10
50 8-count leg raises
Ab roll 1X10
Leiderman leg press 1X10
DVR kicks - front, side, round, and back 4X6
Mule Flex 1X10
Penner calf raise 1X50
Bragg spine exercises

30 minutes

*Note - the DSR front shoulder raise seems to be twinging my right infraspinatus. I'll lay off to do some of the other Atlas shoulder DSR's.

[Greg Newton]

Tuesday A.M. and P.M. I dd my normal workouts. Wednesday I did my A.M. workout but got back late and didn't do the P.M. Thursday was a 6:00am to 8:00pm day and I didn't workout. Friday morning was high energy with my workout and the same for Friday afternoon with the tee's.

Saturday, March 7th A.M.

A.M.
100 T.P.'s
18 Diamonds
100 Hoffman Squats
15 squat lunges
3 minutes level 1 bridge with ab contraction
100 crunches
Classic Atlas shoulder and neck DSR's
Iso deadlift, squat, and row 3 positions each
50 Penner calf raises

Something different for the afternoon
25 DVR squats
25 Penner calf raises
15 DVR leg curls
15 DVR squats on tioes
15 ab rolls
50 8 count leg raises
50 Atlas situps
Atlas lat row
Variation of FRY chinning and rowing
Atlas pushup 1X100 supersetted with DSR curls
Altas pushup II 1X30 supersetted with DSR curls
Atlas pushup II 1x20 supersetted with DSR curls

* I have to say that the Atlas II pushup does the best job on building the inner tricep muscle and the overall chest shape. I will probably replace the diamond pushups with these.
*The Atlas shoulder DSR's have cleared up the twinge in my infraspinatus.
*Next weekend I take pictures

[Greg Newton]

A.M.

100 T.P.'s
20 Atlas II's
25 DVR squats med. stance
25 DVR squats on toes
15 squat lunges
3 minutes level 1 bridge with ab contraction
100 crunches
Classic Atlas shoulder and neck DSR's
Iso deadlift, squat, and row 3 positions each
50 Penner calf raises

P.M.
DVR kicks - front, side, round, and back 1/x10
Leiderman leg press 1X10
Penner Calf raise 1X50
AB roll 15
8 count leg raise 1X50
Atlas situp 1X50
Atlas lat row 1X50
DVR chin 2X10
Tee's 15, 12, 11, 10 - supersetted with DVR curls
DVR neck

*Note - The tees are harder at the end of a workout
*Note - Concentrating on the negative portion on the curl gave a strong burn

[Greg Newton]

This was the workouts for 3-9-09
A.M.

100 T.P.'s
20 Atlas II's
25 DVR squats med. stance
25 DVR squats on toes
15 squat lunges
3 minutes level 1 bridge with ab contraction
100 crunches
Classic Atlas shoulder and neck DSR's
Iso deadlift, squat, and row 3 positions each
50 Penner calf raises

P.M.
DVR kicks - front, side, round, and back 1/x10
Leiderman leg press 1X10
DVR squat 1X30
Penner Calf raise 1X50
AB roll 15
8 count leg raise 1X50
Atlas situp 1X50
FRY row
FRY chin
Atlas pushup 1x100
Atlas II pushup 2X20
supersetted with DVR curls 3X10
DVR neck 4X10

Took this morning off. I may workout tonight.

[Greg Newton]

Thursday, 3-19-09

I've skipped recording a few workouts, but it is time for a change. The 100 rep Atlas pushups and 100 rep Tigers have been good, but -------- with my structure and my tendency to become barrell chested, which throws my waist out of proportion at some angles, it is time to do a few things different.

For the time being I am going to keep the morning T.P.'s because you cannot knock the conditioning effect. That workout will be the short one of the day with the level one bridge and some isometrics. The 8 eight leg raises, as much as I love to hate them, are also putting too much meat on my hips and gluteus. However, I did get to 70 consecutive reps. Too, it is time to bury squats forever. Therefore, from here it will be in various combinations:

Atlas II pushups
Atlas III pushups with the Perfect Pushups
The Tee's
The Atlas or Powerflex back movements
The Atlas or Powerflex shoulder movements
DSR curls
DVR curls
Atlas situps
DVR lunges
DVR split squats
DVR front kicks
DVR side kicks
Leiderman pressouts
Isometric Stiff legged deadlifts
Maybe isometrics squats

The waist is smaller than it has been in years. The 32 pants fit loose in the waist, not in the hips and thighs however! The upper body seems bigger Strength and flexibility is good. I fireman carried one of my students who weighs around 190 a couple of times up a 50 yard hill to show them it could be done. The track is already calling. If I could just get Lori out of the house!:at-wits-end:

[stingray]

What do you think has helped to reduce the waist size the most? I thought you said that junk crept back into your diet?

Most people would say more cardio to reduce the waist size, but it doesn't sound like you are running on the
treadmill.

I was down to about a 31" waist last spring, and after winter back to about 33 1/2 at the thickest part. I would like to get back down to 31. I really cut out the junk when I was at 31, and reduced my portion sizes.

[Greg Newton]

Hi Sting,

For the diet part, it had, but for the last few weeks I've made an effort as well as I could to stay on track and eat small. Eat small - waist small. I believe that the 8 eight leg raises had a lot to do with finally trimming the fat off my obliques I had been holding onto for so long. I know this goes against what science says, and it is not necessarily spot reducing, but if you don't exercise an area of the body, how are you going to expect to lose fat off it? I've also been training very hard in all other exercises twice daily and I believe my metabolism has finally begun to regulate itself.

The problem with the eight count leg raise, for me, and this could vary for individuals, is that it also builds extra muscle on the hips and gluteus maximus, which produces a blocky look from some angles. I hate the term cosmetic bodybuilding, but at a certain point of training, even with the type of training promoted here, you have to select your exercises carefully if you are wanting to produce an aesthetic look.