If you want some new fat burning exercises to add to your routine, you’re going to love today’s free workout update.
Last Friday afternoon, under dark and stormy skies here in Lithuania (a beautiful country that reminds me a lot like my hometown and farm in Southern Ontario), I put over 35 international college-aged kids through a NO-equipment bodyweight workout.
This was a total-body session designed to work as many muscle groups as possible, help them burn belly fat, and get stronger. Plus, it was FUN with new exercises and challenges they had never done before. You’ll love it.
The 10-Minute Total Body Euro Workout 2014
1A) Total Body Extension (TBX) – 30 seconds
1B) Mountain Climber – 30 seconds
1C) Prisoner Squat – 30 seconds
1D) Close-Grip Pushup – 30 seconds
*1E) Crucifix Hold – 30 seconds
– Do not rest between exercises.
– Repeat the circuit one more time.
– *Crucifix Hold: Stand with your arms out to your sides at shoulder height. Point your thumbs to the sky and squeeze the muscles between your shoulder blades to work your upper back.
2A) Punisher Squats – 20 seconds squats, 10 second hold (2 rounds)
2B) Pushups – 20 seconds with 10 seconds rest
2C) Punisher X – 20 seconds TBX, 10 second hold (2 rounds)
2D) Bear Crawls -20 seconds crawls, 10 seconds rest
2E) Punisher Maximus – 30 seconds squats, 30 sec hold in bottom position
If you want to have a longer workout, you can do the first circuit up to 3 times and the second circuit up to 2 times.
Or you can also do the BONUS exercises below.
After we ended up doing a “home-made Suspension workout“. A suspension workout usually involves TRX straps, like I have at home. But out here in the remote national park of Trakai, Lithuania, all we had was a swing set, but it allowed us to do the following:
The Euro Suspension Workout BONUS
1A) Suspended pushups – 30 seconds
1B) Bodyweight rows – 30 seconds
1C) Suspension “fallouts” for abs – 30 seconds (similar to ab wheel rollouts)
– Rest 30 seconds and repeat up to 2 more times for a great upper body addition to what we had already done with the bodyweight circuit.
To get more suspension workout ideas and over 190 exercises, read this article and watch this video from the world’s top TRX trainer, Dan Long:
Helping you lose fat anywhere in the world,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS – Tonight we head to…
…Rome for a few days. There will be more bodyweight training, AMAZING food (of course!), and even some suspension training. I’ll send as many photos as I can.
Until then, train hard but safe, and stick to the awesome nutrition plans that I have been sending you.
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