19
Jun '09
Bodyweight Workouts Rule!
I love hearing from you about your bodyweight workouts you are doing…so darn cool!
You rock!
And thanks for teaching me about the circuits you are making up for your own workouts. Please keep sharing here (in the comments area below) and on Facebook (click here to add me as a friend).
In this week’s fat burning coaching call we’re going to go over Phase 1 of the 6-Month Turbulence Training Bodyweight program. Over 11,251 men and women have used this program that I developed way back at the end of 2005. I hope you’ll join them!
Click here to listen to this week’s TT Podcast
Oh, and we also have some new vegan eating adventures to discuss this week…but let’s get started with our transformation tip of the week…
Monday – June 22
This week’s best transformation tip is…”You can’t soar with eagles if you’re hanging around turkeys”.
I know, I know, it’s a “cheesy” saying, but you want to succeed you need to hang around others who want to lose weight so that you can leverage their knowledge, commitment, support, and success. In fact, you need to do that for everything in life… 
Let me know what changes you make and how this works for you!
Good luck. And now let’s look at Phase 1 of the 6-Month Bodyweight Workout.
Workout A – 3 circuits
Prisoner Squat (15 reps)
Jumping Jacks (40 reps)
Plank (45 seconds)
Stability Ball Leg Curl (15 reps)
[Incline] Pushup (12 reps)
Side Plank (20 seconds) 
Sumo Squat (15 reps)
[Beginner] Inverted Row (8 reps)
Interval Workout A
Tuesday
Do your 30 minutes of fun activity, and try to head out to a local farmer’s market some day this week. Take a nice walk to the market, buy fresh vegetables and fruit, and then test your grip strength by walking home with your goodies.
Wednesday
Workout B
Step-up (12 reps)
Siff Squat (20 reps)
Off-set Pushup (8 reps)
Split Squat with Front Foot Elevated (10 reps)
Plank on Ball (20 seconds)
Reverse Lunge (10 reps)
Assisted Chin-up (8 reps)
Stability Ball Rollout (10 reps)
Stick-up (12 reps) — check out the video below for the stick up exercise
Bird Dog (5 reps)
Interval Workout B
Thursday
30 minutes of fun activity…and now for a funny little vegan eating adventure story…
So last week in California I met up with vegetarian diet expert Kardena Pauza so that she could do a diet consultation for me, and to film a few videos for you.
Unfortunately, I fell ill after the flight from Toronto to LA. Really weird, not sure why, but I felt terrible and had no appetite – I was feeling sick to my stomach.
But we soldiered on and went to a famous raw restaurant (home of the famous raw chef named Julian) and we filmed Kardena talking about raw foods and why she made the change to vegetarian eating. If you’re into that stuff, you’ll love her story – and the other videos we made where she scolds me on some of my diet choices. Pretty funny!
One last thing…while on my trip I had to eat a lot of restaurant meals with friends and other trainers who I was learning from…and we went to plenty of “American-style” family restaurants where there weren’t many vegan choices on the menu.
HOWEVER…that is no excuse, and it’s easy to have restaurants prepare something specific for you. All you need to do is ask. After all, they are there to serve YOU!
Friday
Time for the final bodyweight workout of the week…Workout C of the 6-Month TT Bodyweight program.
Y-Squat (10 reps)
Close-grip Pushup (8 reps)
Cross Crawl (10 reps)
Stability Ball Hip Extension (12 reps)
Stability Ball Jackknife (10 reps)
Mountain Climber (10 reps)
Wall Squat Hold (60 seconds)
[Beginner] Inverted Row (12 reps)
Elevated Pushup (8 reps)
High-Intensity Cardio
Social Support Saturday!
Teach someone about TT…you’ll learn more and understand it better. I’ve always found that teaching helps me understand the subject matter at a greater level.
Sunday – Plan, Shop & Prepare
Do 30 minutes of fun activity and then plan, shop, & prepare for the meals ahead and try to add a new fruit or vegetable to your diet.
Next week!
- Phase 2 of 6 month BW manual
- More vegan meals & ideas
Let me know your #1 diet or workout question below and I’ll answer it on this week’s call,
Craig Ballantyne, CSCS, MS
PS – Want all of the TT bodyweight workouts?
You can do these workouts without weights or a fancy gym.
Click here to get the Deluxe Bodyweight Workout package
Comments on Bodyweight Workouts Rule! »
Thanks for this Craig. I learned Stickups from you originally and I do them all the time to remind myself and realign my posture… I find it really helps to even do a couple of them here and there throughout the day just to remind myself of how I SHOULD be standing so I don’t default to a slouch!!
I’m gonna start trying those pushups. love it.
you rock. thanks again
J
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Very nice Jackie!
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Again a great bodyweight workout. I’m going to incorporate this to my weekly workout schedule. Thanks a lot for this! I was wondering if you could share your tips on how to design workout programs sequentially for a year long gradual fitness improvement. Thanks.
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Craig Ballantyne Reply:
June 21st, 2009 at 1:44 pm
Hi Naved, I am going to put together a certification…that answer would fill a book!
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At a stiff 70 yrs of age, I’m having increasing difficulty with shoulder fexibility, and found after seeing yr video that I cant even do a stick-up ‘cos arms, elbows down, can not be pressed ack to touch the wall. Can u suggest exercises to improve the situation so that I reach a stage where I can at least do a stickup properly.
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What is the difference between your cross crawl and a bird dog? Are you doing the cross crawl laying on your stomach? (Cross crawl is from another one of your circuits)
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Craig Ballantyne Reply:
June 21st, 2009 at 1:43 pm
Hi Jody, a cross crawl is done standing up.
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K. Gopal Rao,
I teach older adult fitness and most of my clients have the same problem with the stick ups so I have to modify the movement. In order to do the exercise, stand against the wall and extend arms STRAIGHT out to sides. Try to slide arms upward, always trying to keep arms and hands in contact with the wall. Stop when your hands or arms begin to come off the wall.
Not sure if that’s how Craig would have you do it, but that’s what I have my older clients do. And remember to press low back into wall, too!
As always, thanks to you Craig.
Kelly
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Hello Craig,
I’ve been using TT for 2 months. I was 3 months post herniated disc injury when I began. I started with the introductory program, then the beginner and am now using the intermediate program. I have had no problems with my back using TT. I want to commend you on developing a fabulous workout program.
I have lost 15 pounds during the 2 months that I have used TT. I had lost 50 pounds before beginning TT by using HIIT but I really needed something for strength and toning. TT has been the answer, wow! I am amazed at the toning that I have developed. I have about 10-20 more pounds to lose, not sure how much, I’ll know when I get there. I will continue to use TT until I reach that goal and even beyond. It is so easy to follow and makes me feel wonderful.
My only question is: I can’t seem to get any “burn” with the ab curl-up. I know you say if it is easy, you’re not doing it right. It is easy…I can do them all day and not feel it…what might I be missing? The stability ball roll-out is a killer for me. It makes those abs hurt, but I love it!
Also, thanks for your referral to Isabel’s nutrition plan. She has developed exactly what I was trying to put together for myself. She has filled in all the missing pieces that I was researching. I totally agree with her nutrition philosophy and so it was easy to just pick up her plan and begin.
My asparagus and rhubarb need to be picked, better get going.
Thanks a million!!
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Craig Ballantyne Reply:
June 21st, 2009 at 4:55 pm
Hi New_me! Great to hear from you. Don’t worry about the ab-curl. We can replace it. Sometimes tough to communicate without being there in person.
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Being a former meathead, I love the bodyweight exercises. They have helped me trim done tremendously! Is there a certain weight that your body will not go beyond? After losing 15 pounds I seem to be stuck. WOuld like to lose 15 more.
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Craig Ballantyne Reply:
June 21st, 2009 at 4:54 pm
Hi Roderick,
It depends. Would need a lot more details. Thanks!
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I love your stuff Craig. I’ve been using it with my little brothers and they both say they are noticing a difference in strength after 2 weeks. I was wondering how to perform the cross crawl. I looked on youtube but I didn’t find anything where it is done standing up.
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Thanks Craig!
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great it works alot..
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Hello!
It worked! As I tld u, last week had started the workouts for beginers. I can feel the difference in me
Hey Craig, jst need to know I do karate class first then I do yo workout, bkoz my instructor is der before me. Is it ok??
Luv u,
Husseina
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Hi Craig,
The citation from Dr. Phillips that “Our real protein needs during muscle building are 0.8 grams per kilogram bodyweight per day or perhaps even a little lower…” is indeed a shocking update that breaks a very common myth in the fitness industry. Thanks for bringing it to our attention!
As I am striving to reach a lean body with optimal muscle mass, and you certainly look like the right role model of a fit person that is already there, can you help me resolve the difference between the recommended formula for supporting muscle building and your personal indication of protein consumption that looks about twice as high?
However, i am confused: in your yesterday’s post (6/21), you provided us with a sneak-pick into your kitchen and showed how easy it is for you to get 100-150 gr. of protein from vegan foods. According to the above formula, that equates to the needs of a 300-450 pounds person. You certainly does not look like such a heavy person in the video clip
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Thanks, Kelly, will try and push it as far as it goes.
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Hi Ivon,
Perhaps the reason for varying estimates is the fact that absorbability of different kinds of protein is rarely brought ino the equation. I have read from reliable sources that Veg protein is generally less absorbable than animal protein, so, you need more. Also, all proteins are not equal in completeness. There are, I think, about 24 amino acids required for a complete body-building protein. Veggies generally have some missing, whereas animal proteins are more or almost complete. I wonder whether we can have Craig’s expert adivice on this aspect.
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I really enjoy the TT workouts but I don’t understand what you mean by Interval workout. Will you Please do a video to show me?
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While still being quoted by some, for commercial reasons, the often quoted theory of the superiority animal protein has been debunked by medical researches as early as 1942. Animal protein has a more complete mix of all amino acids, and it has been incorrectly assume that this means higher-quality protein. All studies of the human body’s bio-chemistry Medical studies have actually shown that the protein metabolism is equally effective when digesting plant protein, since the body is circulating its excess inventory of protein already stored (which is much more healthy, since otherwise it is transformed to simple fat). Add to that the fact that plant protein is alcalanied and rich with fiber, folate, phytonutrients and Vitamin A, while animal protein is acid and rich with saturated fat and cholecterol, and you get the picture. We are better off with plant protein. The only question: how much to consume for the specific purpose of growing muscle mass…
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Great bodyweight exercises,i would like to build up my shoulders a bit, as i do a bit of boxing a couple of times a week.
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