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.