Bodyweight Exercises Workout

by Monica

This killer bodyweight exercises workout created by Craig Ballantyne, author of Turbulence Training for Fatloss is intense, fun, and requires no equipment.

Great for days when you're looking for a no-nonsense, fat blasting, total body workout. It can be done anytime, anyplace including the gym, your hotel room, at the park, at your apartment gym, in a dorm room, in your backyard, or in your living room.

Follow the instructions below to get started. Do you want me to film this workout? Post your comments and if I get enough requests I will film this for you.

Warm-up Circuit - 2 rounds - Spend 15 seconds on each exercise.
1) Jumping Jacks
2) Bodyweight Squat
3) Pushups
4) Mountain Climbers
5) Prisoner Forward Lunges
6) Stickups

Strength Superset

1A) Toughest pushup for 30 seconds
1B) Toughest single leg exercise for 30 seconds per side
- Rest 1 minute before repeating this superset

Water break - 2 minutes

Conditioning Circuit - 20 seconds per exercise
1) Prisoner Squat
2) Pushup Plank
3) 1-leg hip extension
4) Close-grip pushup
5) Side Plank
- Rest 1 minute before repeating this circuit

Water break - 2 minutes

Final Circuit - 20 seconds per exercise
1) Split Squat
2) T-pushup
3) Prone Stick-ups
4) 1-Leg Deadlift
5) Squat thrusts
- Rest 1 minute before repeating this circuit

Water break - 2 minutes

Stretching Circuit - 20 seconds per stretch
1) Hip Flexor Stretch
2) Glute Stretch
3) Chest Stretch
4) Hamstring Stretch
5) Shoulder Stretch
- Rest 1 minute before repeating this stretching circuit

Done!

*Video of this workout below.




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Bodyweight Exercises Workout

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Video
by: Andi

Yes, Yes, video please!

I love the TT style workouts, they are quick and hard, but the names of things tend to be confusing... even if you research them online. Thanks again... great site I am spreading it around!

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TT Bodyweight Workout Coming Next Week
by: Monica

Hey Andi

I think you just want to see me suffer!! Fine have it your way (just kidding I love TT and was hoping somebody would ask).

I'll be posting the video next week unless I break my neck this weekend trying to flip onto a trapeze.

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Suffer is right, HA!
by: Andi

I tried this one out yesterday substituting here and there for things I wasn't exactly sure of... It is 15 minutes of pain... could he put more push-ups in there! For the "toughest push-up" I wasn't sure if this was a style of push-up or literaly the toughest push-up one could find, I ended up with the spiderman push-up (or well, I attempted at least five) HARD!

I look forward to the video. Thanks again.

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bodyweight exercises workout
by: Monica

Here's the bodyweight exercises workout video. If you ever wondered what an entire TT fatloss workout looks like from start to finish this is it.

I was only able to film one round of each superset since youtube has a 10 min. cutoff time so remember once you complete one circuit or superset you rest then go back and repeat it before moving on to the next one. Instructions are above.

Workout tip: I program a 5 second transition between exercises to stay focused. This helps me not to waste time so I just go from one exercise to the next without messing around too much with my clothes or the mat or getting water or any other distraction (kind of like my clients).

One other thing I need to point out is that I was taking it a bit easy. I could've gone harder on some exercises but I needed a moderate intensity workout yesterday. I did note some modifications for those who want more of a challenge though. Enjoy and thanks Craig for allowing me to film this.

Click the link to check out more great Turbulence Training workout tips and videos.




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by: Andi

Thank you for posting the video.


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THANKS
by: Anonymous

Thanks for posting. Cleared up some questions I had, plus looks like a great workout!

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advanced bodyweight exercises
by: Monica

No worries. Once your body adapts to basic bodyweight exercises like these be sure to check out tacfit workouts for more advanced bodyweight exercises. The more advanced stuff is soooo fun!

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