Welcome to Arnold’s Pump Club! This is my positive corner of the internet. Soon, you'll receive daily emails that help you cut through the noise and make sense of the world of fitness, nutrition, and wellness. Less confusion and frustration - more results. |
Below you can access two incredible e-books that our team has spent countless hours on. |
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Do me a favor and reply to this email to tell me and the team what you‘re hoping to accomplish, mentally or physically, by being part of our village. And let us know if there are any questions you’d like us to answer since we want this email to work for you and we know everything out there about health and fitness is confusing and contradictory. We are here to cut through the noise and sales pitches. |
I don’t want you to feel left out, so I’ll share some of the free e-books you might have missed. Don’t worry, it won’t subscribe you a second time, I tested it myself. |
Click here to get five workouts you can do in less than 15 minutes at home. |
Click here for some of the village’s favorite recipes. |
If all of that is too much, here’s a workout challenge anyone of any level can do at home with no equipment while you wait for the next daily email. Tell me your time on whatever social media app you love, because I love seeing how people improve over time. |
The Countdown |
If you’re looking to get your heart rate up and feel the pump without heading to the gym, try this simple workout. But don’t confuse simple with easy. |
The workout consists of two exercises that you perform back-to-back, resting as little as possible. The goal is to focus on good reps on every set. Use the chart below to adjust the workout to your skill level. |
How to do it: |
Set a timer to see how quickly you can complete this workout. Perform the starting number of reps of pushups (use the chart below to customize your experience level, as beginners will do a different number of reps than advanced). Then, perform the starting number of reps of lunges (again, use the chart below to determine how many reps you should perform). After you complete your lunges, return to pushups and do one fewer rep than your first set. (Example: if you did 10 reps on the first set, you’ll do 9 reps on the second set.) Then, do another round of lunges and do one fewer rep than your first set. (Just like pushups, if you started with 10, then you’ll do 9.) Continue alternating exercising and descending by one rep until you only perform only one rep of each exercise. |
Customize the Workout |
Select your experience level and do the number of recommended reps. Don’t let your ego choose for you. |
Advanced (5 years of training or more): Start with 15 reps of pushups followed by 15 reps of lunges (on each leg) |
Intermediate (~2 years of consistent training): Start with 10 reps of pushups followed by 10 reps of lunges (on each leg). |
Beginner: Start with 5 reps of pushups (if needed, you can do these on your knees or place your hands on a bench or chair to make it easier), followed by 5 reps of lunges on each leg. (If lunges are hard, put your hand on a wall, couch, or chair for balance support.) |
An example: If you’re doing the advanced workout, you would do the following: |
15 pushups + 15 lunges on each leg 14 pushups + 14 lunges on each leg 13 pushups + 13 lunges on each leg And continue dropping by 1 rep each round. |
By the time you complete the final rep of pushups and lunges, you’ll have performed 120 pushups and 120 lunges if you do the advanced version. And your body will feel it. |
Let me and the team know how it goes, and share the amount of time it takes to complete the workout and tag me on Twitter or Instagram. Remember, the goal is to improve your time by a little every week. That’s progress. And progress is the reason I started this daily email. |
If you’re looking for more workouts, soon I will open more spots my new fitness community, The Pump. You can join the waitlist here. |
Keep pumping, |
It's good to have you! |
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