So I’m back from Europe…and I’ll be creating a special report on all my travels…I might even start a new travel oriented blog.

Highlights: Joel Marion’s Wedding; Liberty Camp in Lithuania & the enthusiastic kids; Hiking in the mountains in Poland – crazy hailstorm

Click here to listen to the call…

Now let’s get into the TT Workout and tips…

Monday – Aug 23rd

This is the final day for entries to be submitted for TT Transformation Contest #8…and yes, TT Contest #9 is coming soon in September!

Transformation Tip of the Week:
‎”Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.”
Dale Carnegie

…so never, ever, ever give up on something that is important to you.

TT Bootcamps Workout A – Beginner Bootcamp

Warm-up (20 seconds per exercise) – 5 minutes
Cross Crawl
Jumping Jacks
Kneeling Close-grip Pushup
Lying Hip Extension
Plank
Arm Crosses
Rest 1 minute before repeating 1 more time. Add rest between exercises as needed.

TT Strength Circuit (20 seconds per exercise) – 10 minutes
1-Leg Lying Hip Extension (20 seconds per side)
Kneeling Pushups or Regular Pushups
Mountain Climber
Bird Dog
Rest 30 seconds between exercises.
Rest 2 minutes before repeating the circuit 1 more time.

Water Break – 2 minutes

TT Big 5 Circuit Conditioning (20 seconds per exercise) – 10 minutes
Total Body Extension
Pushup Plank Hold
WYT on Stability Ball or Stick-up
Split Squat – hand on wall or partner for balance (20 seconds per side)
Side Plank (20 seconds per side)
Rest 2 minutes between circuits and repeat 2 more times.

Water Break – 2 minutes

TT Fun-n-Games! – 5 minutes
Follow the leader (take a 30 second break every minute)

Cool-down & Stretching & Water Break – 10 minutes

Tuesday
Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.

Reference:
Short-term sprint interval training increases insulin sensitivity in healthy adults but does not affect the thermogenic response to β-adrenergic stimulation

Researchers from Colorado studied 31 adult subjects assigned to one of three groups.

1) Intervals: six sessions of repeated (4–7) 30 s bouts of very high-intensity cycle ergometer exercise over 14 days

2) Single-bout SIT (n = 9): one session of 4 × 30 s cycle ergometer sprints.

3) Control

Both interval training groups improved insulin sensitivity but didn’t increase resting energy expenditure…so the complex topic of intervals for fat loss continues.

Wednesday

The first circuit is the classic TT Big 5/6/7 Circuit method.

The order of this circuit is (jumps), squat, push, pull, single-leg, and total body ab exercise (or finish with an interval).

Due to a lack of equipment, the “pull” exercise is often replaced with a squat that also trains the upper back (i.e. Prisoner Squat or Y-Squat) or the Stick-up exercise. If you have equipment such as a kettlebell, dumbbell, or resistance bands, you can use traditional pulling exercises such as rows.

TT Bootcamps Workout B – Advanced Big 6 Conditioning

Warm-up (20 seconds per exercise) – 10 minutes
Run in Place
Leg Swings (20 seconds per side)
Spiderman Climb
Prisoner Lunge (20 seconds per side)
Pushups
Stick-ups
Rest 1 minute and repeat 1 more time.

TT Strength Circuit (20 seconds per exercise) – 5 minutes
Vertical Jump
Decline Pushups
1-Leg Deadlift
Rest 2 minute before repeating 1 more time.

Water Break – 2 minutes

TT Big 6 Conditioning Circuit (30 seconds per exercise) – 10 minutes
Side-to-Side Jump
Prisoner Squat
Close-grip Pushup
Band Row or DB Row or Bodyweight Row or Stick-up
Reaching Lunge (30 seconds per side)
Side Plank (30 seconds per side)
Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

TT Big 6 Conditioning Circuit (30 seconds per exercise) – 10 minutes
Jumping Jacks
Split Squat (30 seconds per side)
Band Row or DB Row or Bodyweight Row or Stick-up
Off-set Pushup (15 seconds per side)
Lateral Lunge (30 seconds per side)
Cross-Body Mountain Climber
Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

TT Total Body Abs Circuit (20 seconds per exercise) – 5 minutes
Inchworm
Side Plank Leg Raise (20 seconds per side)
Mountain Climber
Rest 2 minutes before repeating 1 more time.

Cool-down, Stretching & Water Break – 10 minutes

Thursday
Do 30 minutes of fun activity…

Turbulence Training Facebook Fanpage QnA

Q: What can I do for motivation after injury and getting back into it?

Answer:
There’s nothing more you can do then get your butt in the gym and start training again consistently. Think of every pro athlete that ever had a serious injury. They start from scratch and build themselves back up. Just do it.

Friday

In this program, you’ll do abs early and late in the bootcamp workout…

TT Bootcamps Workout C: Abs First: Part 1 of the TT Abs Bootcamp Series

Warm-up (20 seconds per exercise) – 10 minutes
Jumping Jacks
Arm Crosses
Total Body Extension
Downward Dog Pushup
Reverse Y-Lunge
Run in Place
Rest 1 minute and repeat 1 more time.

TT Total Body Abs Circuit (30 seconds per exercise) – 5 minutes
Squat Thrusts
Side Plank (30 seconds per side)
Stability Ball Rollout or Inchworm
Rest 1 minute before repeating 1 more time.

TT Strength Circuit (30 seconds per exercise) – 5 minutes
1-Leg Squat or 1-Leg Bench Squat or Split Squat (30 seconds per side)
Spiderman Pushup or Decline Pushup
Optional: Pullups, Chinups or Inverted Row
Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

TT Big 6 Conditioning Circuit (30 seconds per exercise) – 10 minutes
Side-to-Side Jump
Prisoner Squat
Decline Pushup
Band Row or DB Row or Stability Ball WYT
Diagonal Lunge
Stability Ball Jackknife or Mountain Climber
Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

TT Abs Depletion Circuit (30 seconds per exercise) – 10 minutes
Jumping Jacks
Spiderman Climb
Forward Lunge (20 seconds per side)
Cross-Body Mountain Climber
Plank on 1-Foot (30 seconds per side)
Shuttle Run or Run in Place
Rest 2 minutes before repeating 1 more time.

Cool-down, Stretching & Water Break – 10 minutes

Social Support Saturday!
30 minutes of fun activity…

Resistance training is important for older women…so take your mom to the gym (with professional help of course!)

Reference:
J Appl Physiol 106: 1611-1617, 2009. Improvements in whole muscle and myocellular function are limited with high-intensity resistance training in octogenarian women.

Researchers from Ball State University put six 85-year old women and nine 21-year old girls through a 12-week high-intensity, progressive resistance training program.

1-RM strength increased (P < 0.05) in YW (36%) and OW (26%).

Thigh muscle cross-sectional area increased (5%) in YW (P < 0.05), but thigh muscle did not
hypertrophy in OW.

These data show that the myocellular functional profile in OW is similar to that in YW but that OW have a blunted hypertrophic response to PRT at the whole muscle and myocellular level.

CONCLUSION: These data suggest that attempts to greatly enhance skeletal muscle mass and function should begin before 80 yr of age.

Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare

Food journaling: Make a note of how much you eat

Reference:
Hollis, JF, Am J Prev Med 35:118, 2008.

Recording food intake in a daily food journal will help you lose 2x’s weight.
Even emailing yourself works!

Next week!
TT Workout – More TT Bootcamps Workouts
Research Review – Resistance training at any age
Nutrition – Complex topic of water

I’m off to Atlantic City this weekend to hang out with Joel Marion and John Romaniello…Two more weeks till Joel gets married…so here’s the plan.

• I get into Philly early Friday morning, and then we’ll drive to AC
• I’ll hit an upper body workout somewhere with Joel…and maybe John, unless he’s playing poker…
• Then we’ll hit the pool, have a big dinner, and a big night out
• Saturday will be all about relaxing around the pool
• Saturday night we’re going to see Russell Peters comedy show
• Sunday – more pool & hopefully an on-time trip home (unlike the last two weekends)

Should be a great time…hope you have a great weekend too…now let’s take a look at a hardcore workout and controversial nutrition study in this week’s fat loss coaching call/report.

Click here to listen to the controversial coaching call…

Now let’s get into the TT Workout and tips…

Monday – July 26th

Transformation Tip of the Week:

Do what is right. It’s not common sense. Common sense is wrong. You need good judgement. You need to observe and associate consequences to your every action. And then you need to decide whether or not you should make the same choice the next time you are in that situation. Remember – Everything you do takes you closer to OR further away from your goals. The choice is yours.

Now to review the workout of the week. This is the most popular program of 2010…

TT Hardcore 2K10 Workout A

1A) Vertical Jump – 3 reps (1-0-X)
1B) DB Chest Press – 8 reps (3-0-1)
1C) DB Reverse Lunge – 8 reps per side (2-0-1)
1D) Stability Ball Plank – 45 second hold
Rest 1 minute before repeating 2 more times for a total of 3 circuits.

2A) Pull-up – 2 reps short of failure (3-0-1)
2B) Dips – 2 reps short of failure (2-0-1)
2C) DB Row – 12 reps per side (2-0-1)
2D) Cross-Body Mountain Climber – 10 reps per side (1-0-1)
2E) DB Rear Deltoid Raise – 10 reps (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 circuits.

Interval Training – You can also wait and do this on Day 2 instead.
5-minute warm-up.
24 second interval at 8/10 or 9/10 intensity level.
36 second recovery at 3/10 intensity level.
In week 1, repeat 5 more times for a total of 6 intervals.
In week 2, repeat 7 more times for a total of 8 intervals.
In week 3, repeat 9 more times for a total of 10 intervals.
In week 4, repeat 11 more times for a total of 12 intervals.
5-minute cool-down.

*********
Hey, I told you this was Hardcore! Here’s the workout video for this one:

Tuesday
Get 30 minutes of fun activity – now grab a Green Tea and do this week’s controversial research review.

Reference:
Meat Consumption and progressive weight change.
Am J Clin Nutr. 2010 Aug;92(2):398-407.

According to European researchers, eating too much meat might cause you to pack on the pounds.

BUT…

This study is complex and the findings are controversial.

Let’s use our good judgement to think about this one without prejudice, shall we?

The study found that people who ate more meat (poultry, processed meat, and red meat) gained more weight over five years than those who ate less meat, but the same amount of calories.

(NOTE #1 - That statement doesn’t make much sense…how can one group gain more weight if they ate the same number of calories? Sounds like a problem with accurate food logs…)

To their credit, the researchers studied 370,000 people from 10 countries.

The biggest meat eating countries: Spain, Sweden, Germany, and Denmark. On average, men in these countries consumed 300 calories from meat, while women consumed 200 calories from meat. Surprisingly, Greece was the country with the lowest meat intake.

The researchers believed meat causes weight gain because it is “energy-dense” (meaning it packs more calories by weight than veggies or fruits, for example).

BUT…

That doesn’t make sense, because the researchers said heavy-meat eating subjects gained more weight even though they ate the same number of calories.

My thoughts – Something doesn’t add up.

THE REALITY:

Can you eat meat and lose fat?

Yes, of course! The truth about meat for fat loss is that you can eat meat and lose weight. You just have to worry about total calorie intake. After all, dieting bodybuilders eat a LOT of meat and lose fat and get ripped, and thousands of TT members have lost fat while eating meat.

So you need to accept the context of this study…this was not a weight loss study…it was a weight gain study.

One finale note…if you simply want to maintain your body weight and body fat levels, then you might need to cut back on your meat consumption. Of course, the most important thing to do is watch your total calorie intake.

Wednesday

TT Hardcore 2K10 Workout B

Just a reminder…this is a HARDCORE program…and so the following workout is advanced. Do NOT use if you are a beginner.

That said, you are going to use a Barbell Complex in this program…here are the Barbell Complex Rules

• Do not rest between exercises.
• You can use dumbbells if you don’t have a barbell.
• Use a weight that you can do 15 times for military press.

1A) RDL – 6 reps (3-0-1) ====>
1B) Hang Clean – 6 reps (1-0-X)
1C) Front Squat – 6 reps (3-0-1)
1D) Military Press – 6 reps (2-0-1)
1E) Back Squat – 6 reps (2-0-1)
1F) Forward Lunge – 6 reps/side (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 circuits.

2A) Chin-up with Knee-up or Underhand Inverted Row – 2 reps short of failure (3-0-1)
2B) Spiderman Climb Pushup – 1 rep short of failure (1-0-1)
2C) 1-Leg Stability Ball Leg Curl – 10 reps per side (1-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 circuits.

3A) DB Incline Chest Press – 5 reps (3-0-1)
3B) DB Split Squat – 5 reps per side (3-1-1) – pause for 1 second at the bottom
3C) Stability Ball Pike – 5 reps (1-0-1)
Rest 1 minute before repeating 4 more times for a total of 5 circuits.

That’s it. You’ll be happy when you are done, trust me.

Thursday
Do 30 minutes of fun activity…and time to look at another study.

Reference:
Eur J Cardiovasc Prev Rehabil. 2010 Mar 23. Sedentary lifestyle and emergence of hopelessness in middle-aged men. Valtonen M, Laaksonen DE, Laukkanen J, Tolmunen T, Rauramaa R, Viinamäki H, Mursu J, Savonen K, Lakka TA, Niskanen L, Kauhanen J.

Finnish researchers studied over 1000 men studied for 4-11 years…and found that consistent, long-term physical activity was inversely associated with hopelessness.

(That means the exercise helped them avoid feelings of hopelessness.)

Just another reason to exercise…it makes us feel better, in addition to looking better.

Friday

One last hardcore workout…

TT Hardcore Workout C

1A) Depth Jump – 6 reps (X-0-X)
1B) Deadlift – 8 reps (3-2-1) – pause for 2 seconds at the bottom
1C) Pushup – 50% of your maximum repetitions (2-0-1)
1D) Get-up – 6 reps per side ====>
Rest 1 minute before repeating 1 more time for a total of 2 circuits.

2A) 1-Leg Bench Squat – 10 reps per side (4-0-1)
2B) Renegade Row – 8 reps per side (1-0-1)
2C) Pushup with Hands on Ball – 1 rep short of failure (2-0-1)
2D) Hanging Leg Raise or Stability Ball Rollout – 8 reps (3-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 circuits.

3A) Burpee-Chin-up Combo – 10 reps
3B) Cross-Body Mountain Climber with Feet on Stability Ball – 8 reps per side (1-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Intervals
5-minute warm-up.
36 second interval at 8/10 intensity level.
54 second recovery at 3/10 intensity level.
In week 1, repeat 4 more times for a total of 5 intervals.
In week 2, repeat 5 more times for a total of 6 intervals.
In week 3, repeat 6 more times for a total of 7 intervals.
In week 4, repeat 7 more times for a total of 8 intervals.
5-minute cool-down

Whoop whoop, you are done!

Social Support Saturday!
30 minutes of fun activity…and more info on the power of social support that helped Melody lose her love handles in only 5 weeks…AND gave her the confidence to buy her first bikini in over a decade.

Melody had this to say about her transformation contest success...

“If you are going to accomplish anything -including loosing weight- you must set goals.” So I set out to write some goals – I thought I would make them reasonable and attainable for a 44 year old

I posted an introduction at the forum and stated my age and that I planed to be realistic- that I knew I was in my mid-40s, I couldn’t weigh what I did/ expect results like I had in my 30’s ect. and I would set my goals to reflect that. THEN came a reply from another TT member and she said that she was 45 and thanks to TT she was in the best shape of her life – actually better than she was in her 20’s and 30’s!!! Well that blew all my excuses out of the water and it challenged me!

I remembered re-reading in Craig’s goal article, he said, “DON’T set your goal so low they don’t really mean anything to you! Go for the gold- what do you really want?” I thought -I want to be in the best shape of my life- but not just on the outside -inside and out! I knew it would be hard work- but I also was beginning to believe with Turbulence Training I could do it!!!!”

Thanks Melody. Congratulations!

Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare for the week ahead.

This week’s nutrition tip: Check the serving size

Make sure you look on the label to see how many servings are in each container or package. Most snacks or drinks contain 2-4 servings, and that means more calories! Also, get to know serving sizes for meat (1 serving = 1 ounce).

Giant energy drinks often contain up to three servings per can – but most of us think it is a single serving. One giant can can be 210 calories and 51 grams of sugar – twice as much as in a regular soda.

Next week!
TT Workout – Some bodyweight cardio
Research Review – Corporate weight loss using a surprising diet
#1 food for breakfast?
Another contest winner profile

I just got back from an amazing weekend in Niagara Falls where I celebrated Vince Del Monte’s wedding. It was quite a party, and fitness experts John Romaniello and Joel Marion tried their best to prove that the best cardio for fat loss is dancing.

But I’m not convinced. More about cardio in a second…

First, I just want to mention in this Friday’s email, I’m going to give you the complete rundown on the wedding, including two HUGE life lessons I learned from the Del Monte family, but today I want to talk to you about the best cardio for fat loss.

Why?

Because last Friday night, before heading off to the wedding in
Niagara Falls, I spent 3 hours reviewing your answers to the latest
TT client survey, and boy did I learn a lot about what you need to
help you lose fat.

Surprisingly, MOTIVATION was the #1 request for help, and I’ve got some great articles and audio programs in the works that will help.

The second biggest request was for more nutrition, and I’m working on some free reports and articles that will help you eat right for fat loss.

Finally, the 3rd biggest request was for the best interval/cardio program for fat burning.

Fortunately, I can cover a LOT about this topic in just one article, plus I also have a free interval training report already done for you, so I’ve chosen to start by helping you solve the “best cardio” problem.

Now a lot of people make a big mistake with cardio, and funny enough, this conversation came up over and over again at the wedding on Saturday night.

And this “theme” really makes me roll my eyes and shake my head.

I can’t remember how many times I heard someone say, “Oh, I’m going to have to hit the gym extra hard on Monday to burn this off.”

I find it ridiculous…because first, it’s not healthy thinking, and second, it is not accurate thinking.

Seriously, let’s look at this for a second.

The wedding meal, beginning with the post-ceremony celebratory drink,
right through to the anti-pasta buffet, followed by the main dinner (I had eggplant parmigiana), and then dessert, PLUS the late night sweets spread (the Del Montes know how to host a party!) would EASILY result in over 2400 calories.

And how long would it take you to burn that many calories doing your
average cardio workout?

You’d need to do cardio for just a little less time than it would take you to run a marathon.

So 3 hours for the fittest TT readers, 4-5 hours for the average TT reader, and more than 6-8 hours for beginner TT readers.

Does that sound like a “regular cardio session” to you?

Heck no!

So FORGET the “I’m going to burn off this big meal with cardio” mentality.

It’s WRONG thinking.

Plus, as I’ve mentioned time and time again, research shows that regular cardio doesn’t really help with fat loss.

1) One study showed interval training was better than cardio at burning belly fat (and cut the workout time in half) – more about interval training research here:

=> http://www.TurbuenceTraining.com/intervalreport

2) A second study found that 300 hours of cardio per year helped men lose only 6 pounds (and women lost only 4 pounds). So that’s about 50 hours of cardio per pound of weight lost – at BEST!

(Obesity 15:1496-1512 (2007). Exercise Effect on Weight and Body Fat
in Men and Women. Anne McTiernan*, et al.)

3) A third study found SOME folks start eating MORE when they start a cardio program. These folks end up gaining weight on aerobics.

(Reference: International Journal of Obesity 32: 177-184, 2008).

So if long, slow, boring cardio doesn’t work, what’s left for to burn fat?

Well first, I will acknowledge that high-intensity cardio seems to work better. In one study, subjects who burned 400 calories doing high-intensity cardio ended up losing fat while subjects who did only low-intensity cardio did not lose ANY fat at all!

(Med Sci Sports Exerc. 2008 Oct 8. Effect of Exercise Training
Intensity on Abdominal Visceral Fat and Body Composition.)

But the best way, the fastest way, and the most enjoyable way to burn fat is with interval training.

If you haven’t read my interval training report on how to lose fat with this scientifically proven exercise secret, please go to this website and get your free report:

=> http://www.TurbuenceTraining.com/intervalreport

And soon I’ll be revealing over 31 different interval training methods for fat loss. And it won’t just be sprinting on a treadmill for 1 minute straight. Trust me, there are a lot of unique ways to burn fat with interval training.

In the meantime, FORGET about slow, boring cardio. It is a generally a big waste of time for fat loss. Sure, it’s good for running marathons, but not for busy people who only have 2-3 hours per week to burn fat.

More interval training secrets coming soon!

Stay strong,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS – If you don’t have access to any equipment for intervals…

…you can get started burning fat faster than with traditional slow cardio by using my “Bodyweight Cardio 3″ circuits. You’ll discover muscles you didn’t even know you had with this program!

Click here to try Bodyweight Cardio 3

I challenge you to try the 5-round fat loss program in Workout B and tell me that isn’t 10x’s better than slow cardio.

In the next few months as I travel to Miami, Vegas, and New York City, I know that I’ll be doing a lot of bodyweight workouts in hotels, on the beach, and even in parks.

So I better be prepared with lots of exercises and a variety of ways to train to keep getting results.

That got me thinking about the best bodyweight workout tips I had, and also reminded me to ask Adam Steer – the Bodyweight Coach – as well.

Here’s what I came up with…

Tip #1

One of my favorite bodyweight exercise tips came from my buddy Jay
Ferruggia, who recommended that whenever possible, we choose a
bodyweight exercise over a free weight exercise for assistance lifts.

For example, if you are training to increase your squat, Jay would suggest using single leg bodyweight movements, Glute-Ham Raises and Back Extensions as follow up exercises.

Tip #2

One of the best – yet simplest – bodyweight exercise tips I can give you, is to
give up the treadmill warm-up and replace it with a circuit of 5-8
different bodyweight exercises that simultaneously prep and stretch
your muscles for exercise.

You will be much more prepared for your workout this way.

Tip #3

Another bodyweight tip of mine is to use the “1 & 1/2 reps” method to make bodyweight exercises harder. I got this idea from John Romaniello.

For example, in the Bulgarian Split Squat, you’d lower yourself into the bottom position (see photo at right), then come halfway up, and then go back down and THEN all the way back up.

That’s one (painful) rep. Do 12-15.

*************

And since so many of you were loving Adam Steer’s video from Monday, I asked him for 6 more bodyweight exercise tips…

1. For maximum metabolic effect, do this “Top Down” bodyweight circuit:

- 30 secs Push Ups
- 30 secs V-ups
- 30 secs Jump Squats without rest.

Do 3-5 of these circuits with 30 seconds rest between each circuit.

2. Use isometric (static) holds to build muscle with bodyweight exercise.

Grab the top of a push up position and lower half way to the bottom.
Hold that for at least 30 secs and up to 70 secs. Do 2-3 sets with
60 seconds rest.

3. Ditch the treadmill and use bodyweight training instead.

String 5-7 of your favorite bodyweight exercises together–1 rep each–and do that “Flow” over and over for as long as you would have spent on that boring treadmill.

4. Use bodyweight “drop sets” for a brutal workout. Try this:

Do 30-60 secs of a wall sit, then go straight into 10-12 reps of alternating rear lunges. The wall sit toast your quads, but the lunges add some help from the glutes and hams so you can keep going a bit longer.

5. Super heroes don’t ignore their lats–the big muscles in your back–and neither should you.

But what can you do if you have absolutely NO equipment?

The Superman.

Start in either a standard push up position or from the knees. Then walk your hands out overhead as far as you can go and hold. The lats have to do some serious work to maintain that position.

6. Have some fun with your bodyweight training.

Pick your 5 favorite exercises.

You’ll do one rep of each–that’s one round of your “Flow”–and then return to the start without rest. But don’t just throw the exercises together.

Spend some time playing with the transitions and reordering the exercises until you’ve got the smoothest “Flow” you can create.

***********
Thanks to Adam and Jay.

Feel the flow with bodyweight exercises,

Craig Ballantyne, CSCS, MS

Last Saturday was an awesome time at the Transformation Domination seminar in Florida.

I was amazed at how many folks came from Japan, France, Belgium, the UK and all over the world just to do a TT Bootcamp in the morning and then learn transformation secrets from Joel Marion, Isabel De Los Rios, Vince Del Monte, Holly Rigsby, and almost a dozen other experts.

The fun started bright and early at 7am with the first of two super fun back-to-back TT Bootcamps done in a big empty hotel ballroom.

WOW – can TT readers really “bring it”. I was blown away by how hard you folks were working out.

I just want to say a HUGE Thank You to everyone who was there.

But if you haven’t tried this workout, I have good news for you.

Today I’m giving you the complete bootcamp workout we went through on Saturday morning.

If you’re a trainer, your clients will love it…and if you’re not a trainer, well, you can print this out to do ANYWHERE, ANYTIME!

Warm-up Circuit – 2 rounds
1) Arm Crosses (see TT Transformation warm-up for photos)
2) Bodyweight Squat
3) Jumping Jacks
4) Mountain Climbers
5) Prisoner Forward Lunges ==>
6) Pushups
7) Stickups

Strength Superset – 2 rounds
1A) Toughest pushup for 30 seconds
1B) Toughest single leg exercise for 30 seconds per side

Water break

Conditioning Circuit – 2 rounds
1) Reverse lunge
2) Spiderman climb
3) Plank
4) 1-leg hip extension
5) Close-grip pushup

Water break

Ab circuit from John Romaniello (check out his interview in TT members)
1) Abdominal walk out
2) Garhammer ab curl
3) Pushup plank

(I’ll get John to explain these in Part 2 of his TT Member’s interview coming in February.) 

Final Circuit
1) Prisoner Squat
2) T-pushup ==>
3) Split squats
4) Squat thrusts
5) Side plank

Water break

Stretching Circuit
1) Hip Flexor Stretch
2) Glute Stretch
3) Chest Stretch
4) Hamstring Stretch
5) Shoulder Stretch

*****************
NOTES: First, you’ll notice there were no pulling/rowing exercises.

Why?

Well, because we had no equipment. No balls, no bands, no dumbbells, no kettlebells, no nothing.

But we still had an awesome fitness bootcamp workout with all of our TT friends from around the world.

It was pretty darn cool.

Also, because I gave away the complete TT package at the Transformation Seminar, and I wanted to give you a Special Offer as well for those of you who couldn’t make it on the weekend.

Click this link to get your Abs bonus when you get started with the TT Bootcamp program today – offer ends Friday, Jan 22nd, 2010.

Thanks again to everyone who said “Hi!” at the seminar,

Craig Ballantyne, CSCS, MS
Author, TT Bootcamp Workouts