3 Fat Burning Bootcamp Workouts
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