The Rocky Balboa move maximizes core muscle stimulation so you feel the burn on the first rep

Breathless and Feeling The Burn on The First Rep

That's how you know

Seriously - that's how you know you're pushing your limits - if you're breathless and feeling the burn on the first rep.

Why you're not seeing results

If you do the same exercises as everybody else, you'll get the same results.  Look around.  Is that what you want?  I didn't think so.

The reason that you don't see the results you want to see in the mirror and in selfies is that you've accepted the limitations placed on you by others.  You've never been taught how to find your own limits and push through them​.

Find your limits

Heres how to find your limits: identify a move that is just slightly out of your range, a little bit too difficult for you to do, even once.  When you're breathless and feeling the burn on the first rep, you know you've found your limit.  That's the sweet spot for both motivation and results.

You will definitely feel the burn on the first rep of the Rocky Balboa reverse crunch because you are stimulating new muscle fibers with new contractions and in dimensions you've never experienced before

You will definitely feel the burn on the first rep of the Rocky Balboa reverse crunch because you are stimulating new and varied muscle fibers with different contractions and loads in dimensions you've never experienced before

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

This technique will do two things: it will optimize your motivation because studies show that motivation peaks when we are pursuing goals that are just difficult​ enough to challenge us but not too difficult.  It will also give you immediate feedback on a daily basis as you get better at the challenging move, which is the second key component of motivation confirmed by science.

Feeling the burn

If you have to do a lot of reps before you feel the burn in your muscles, then your reps are too easy. This is because you will get the greatest metabolic benefit from exercises that stimulate new muscle fibers in new dimensions.

There are 3 reasons you feel the burn:

  1. Traumatizing the same set of fibers over and over until they are damaged with tears (micro-trauma).
  2. Depletion of muscle glycogen and buildup of lactic acid.
  3. Stimulation of new fibers with different types of contractions and loads you haven't experienced before.

The first 2 are a waste of time and energy. You spend 80-90% of your workout time just getting your muscle fibers to a state of exhaustion. Only the third one will get you the results you want to see in the mirror - lean, toned, defined muscle, with the least amount of effort and time wasted.

Why not feel the burn on the first rep?

Once I figured it out I was like - Duh!  Like most people I had been caught up in gym-fitness dogma about specific fixed numbers of reps.  But the day I figured it out was the day I started actually changing the shape of my body and seeing the results I wanted to see in the mirror. 

Why not make every  second of every move count?

Are you still waiting until the 13th rep to feel the burn?  Why are you wasting so much time and effort - you can never get it back.  Get out of the gym and break through the limitations placed on you by others.  I guarantee you will feel the burn on the first rep with this move, and your muscle definition will go through the roof.​

 The Rocky Balboa Move

I call this move the Rocky Balboa because I remember seeing it in a training montages in one of the Rocky movies.  It's an incredibly intense reverse crunch into a shoulder stand with the body maintained in a rigid, stick-straight position.

Wrap your arms around a tree for support.  You can also use a fence or if indoors, a bed, sofa, or doo​r.  Powerfull contract your lats to stabilize your body weight on your shoulder blades and roll up into a shoulder stand.  There should be no pressure on your neck or weight on your head.


The Rocky Balboa - see just how challenging it is to keep your entire body stick-straight off the ground resting your bodyweight on your shoulderblades

The Rocky Balboa - see just how challenging it is to keep your entire body stick-straight off the ground resting your bodyweight on your shoulderblades

Learning to push your own limits

Here is an easy way to start pushing your limits every day - start at the top or as close to the top as you can.  As your lower your body try to keep your body stick-straight and see how low you can go.  

Every millimeter counts

You will be maintaining an intense isometric contraction of your deep core and abdominal muscles while the load placed on them increases every millimeter you lower yourself.

This is the kind of intense varied muscle stimulation that will start giving you results.​

It will be easier to identify your own limits if you start at the top and use the negative move (slowly lowering your body) to the point where you can no longer avoid flexing at the hip or waist.  This way you can learn to progress a little each day

It will be easier to identify your own limits if you start at the top and use the negative move to train your core muscles

Feel the power

Once you are able to execute the whole move, try this incredible power variation - freeze just off the ground and keep your body perfectly stick-straight.

Talk about being breathless and feeling the burn! - challenge yourself to hold this position even for a few seconds.​

See all those lines and the serrated pattern along the ribcage from the side view?  That's exactly what you're sculpting with this move.​  You will start noticing gains in muscle definition quickly.

This is the toughest position - try freezing just off the ground while keeping your body stick-straight - you will be breathless and feel the burn immediately!

This is the toughest position - try freezing just off the ground while keeping your body stick-straight - you will max out your muscle stimulation right away - breathless and feeling the burn immediately!

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

Looking Great Naked isn't Magic ... It's Science

Face it - if you can't dance naked in front of a mirror and love what you see from every angle then your workouts are a waste of time.  Stop wasting time and energy and start seeing results - learn how to make every move and every second of every workout count.

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