30 Minute Bootcamp Workout

ttboot_cover2I’m off to Europe this week and will be doing lots of bodyweight exercises, so that’s why I thought giving you a 30-minute bodyweight only bootcamp workout.

If you’re taking a break from the gym, then you’ll love it…and if you’re a trainer, it’s perfect for your fitness classes, of course.

I will also be working on my handstand pushups and hope to have some videos of me doing those all across Europe, should be pretty funny.

Click here to listen to this week’s podcast

And finally, the 5th Turbulence Training Transformation Contest is  finishing up. Exciting times! We’ll have voting soon.

Monday – August 10th

Transformation Tip of the Week:images1
“Take full responsibility for your actions or lack of action.”

• Can you eat pizza while on a fat loss program? Yes, as long as you know it could slow down, stop, or reverse your fat loss results.
• You are an adult. A lot of this is common sense. If you choose to sit on the couch after a hard day’s work, then realize that you will not be getting closer to your goals.
• If you choose to eat 1500 calories worth pizza and drink 600 calories of soda as you sit on the couch after a hard day’s work, then ACCEPT THE CONSEQUENCES, because you will gain weight.
• Your results are your responsibility.

And now, let’s train!

30 Minute TT Bootcamp Workout
– perfect for trainers & folks who want bodyweight only workouts

(By the way, I highly recommend the interval timer from Gymboss.com)

Warm-up (30 seconds per exercise) – 5 minutes images2

  • Jumping Jacks
  • Pushup
  • Stick-up ===>
  • Running in Place
  • Rest 1 minute before repeating 1 more time.

TT Strength Circuit (30 seconds per exercise) – 5 minutes

  • Vertical Jump
  • Spiderman Pushup
  • Rest 1 minute before repeating 1 more time.

Water Break – 1 minute

TT Tabata Exercises– 10 minutes

  • BW Squats – 20 seconds BW squats plus 10 second walking recovery x 8 rounds
  • Rest 2 minutes and take water break
  • Touchdown Forward Lunge plus Pushups – 20 seconds touchdown forward lunges plus 10 seconds pushups x 8 rounds

TT Total Body Abs Circuit (30 seconds per exercise) – 5 minutes
Abs exercises circuit

  • Spiderman Climb
  • Plank on 1-Leg (30 seconds per side)
  • Burpee
  • Rest 1 minute before repeating 1 more time.

Cool-down, Stretching & Water Break – 5 minutes

Click here to get the TT Bootcamp Manual with all these workouts and exercise photos

Tuesday
30 minutes of fun activity.

Nutrition Tip:
If you are worried about getting enough calcium on a vegetarian diet, you need to know that a cup of almond milk contains 20% of your daily requirement (about 200 mg).

PLUS…a cup of almond milk only has 40 calories.

In comparison, a cup of milk has at least 86 calories and 300mg of calcium.

So almond milk is a good deal. The only knock against it is that almond milk has only 1g of protein, but there are plenty of ways to get protein on a veggie diet.

Wednesdayportallogo

This might be a little too late, but we came up with a Pushup and Chinup bodyweight challenge over at TT Members…

The goal is to do as many pushups and chinups as possible in the month of August.

Elite Men’s Score is: 1000 pushups and 300 chinups
Elite Women’s Score is: 300 pushups and 50 chinups

We’ll come up with a new challenge every month on www.ttmembers.com

Thursday
30 minutes of fun activity – even stretching.

Now getting enough iron is another concern of vegetarians, but each slice of whole-grain bread had 25% of my daily needs…so I’m at 50% for the day right there from a sandwich…plus, vitamin C from food helps increase iron absorption (when consumed at the same time).

For more vegetarian diet articles, check out Kardena’s blog.

www.KardenasKitchen.com

Friday

3 minute arms – what can you really do in 3 minutes? A lot! Check out this video…

Social Support Saturday!
Do 30 minutes of fun activity, and watch this video for inspiration.

Transformation Contest #6 Details:

Entry Period: From Aug 31 to Sept 18
Final Day to Submit Photos: Dec 11

Get ready to transform!

Sunday – Plan, Shop & Prepare
30 minutes activity and then plan, shop, & prepare.

You may have heard about the recent research study that found organic food was no healthier than non-organic produce. Well, duh.

I certainly didn’t expect it to be…however, the big benefit of organic foods is being able to avoid pesticides.images3

And the top organic foods to buy are apples, cherries, strawberries, peaches, grapes, pears, and potatoes, because in each case these foods do not have a protective peel, unlike fruits such as bananas, oranges, and avocado.

Next week!
The TT Depletion Workout
More Transformation & Nutrition Tips

Stay strong and keep transforming,

Craig Ballantyne, CSCS, MS

PS – If you liked that bootcamp workout…ttboot_cover2

…I have 20 more here:

www.TTBootcamps.com

  • Great arm workout!

    Hope you enjoy Europe!

    TOM Godwin
    Foresight Personal Training – Manchester, UK

  • What a great program Craig! By exercising and eating raw vegan, I have lost 25 lbs. in 3 months.

    To Your Health!
    James Reno (editor)
    Raw-Food-Repair.com

  • I like the comment about the “the top organic foods to buy…” I’m always looking for foods that are not only good for me but always that pesticide free. Thanks for this list!

  • ejike

    Hello!
    I see coments from people and it shows your tips are really effective. fact is, these workouts have got names but to effectively follow them up i need pictures which explain exactly how these exercises are to be done.

  • Thanks for the workout Craig.

    Good tips on the nutrition, yeah you can have a pizza but as long as you know it is going to send you backwards…:) that is gold

    Cheers

    Jock

  • Trainer MTR

    Craig, you rock!

    I love all of your TT workouts and use them on my muscle confusion days in my training regimen.

    Thanks for all your great tips and killer exercises. Your programs are definitely helping me maintain my 5% bodyfat composition!

    Keep ’em coming and enjoy the EU!

    • Craig Ballantyne

      Thanks Michael!

  • hope ur having fun!thanks for all the tips!
    Pattie

  • John

    Welcome to Europe, Craig. Just in case this is your first time here just remember that you’ll be looking at about $Can1.55 for every Euro. UK still sticks to its pounds Sterling.

    Thanks for your reply and Richard Geres’s website. Got on it and see why he is successful. His place is very close to where I live, could actually walk there in about 10 minutes, will take longer to drive, thanks to all the one way streets and volume of traffic.

    Thanks for all the sharing. Have a safe and fruitful trip.

    John.