5 Day Workout Program

cb-ttrecon-ebook-41For all those folks who want a 5 day per week workout program, I have good news for you. This week we’re going to look at the TT Reconstruction Program.

Plus, I have some big announcements for a big month.

Click here for this week’s podcast

1) Transformation #5 wraps up on August 18th…and a new contest will start August 31st.

2) We’ll soon have TT Kettlebell Workouts!

3) TT is going to Europe – Paris, Amsterdam, and Brussles, here we come!

So all that crazy stuff…and more to come this month.

But let’s get into our top transformation tip of the week.

Monday – August 3rd

Transformation Tip: Dream Big!

Kekich Credo #40: No dream is too big. It takes almost the same amount of time and energy to manage tiny projects or businesses as it does to manage massive ones…and the massive ones carry with them – proportional rewards.

Craig’s thoughts:
Your long term goals must include massive dreams. After all, the same steps will be taken to lose 50 pounds as will be for 5 pounds.

Dream big!

Now let’s train…

TT Reconstruction Workout A

1A) Pullup / DB Row (Max-2)
1B) SHELC (Max-1)
2A) Push-up (Max-2)
2B) DB Split Squat (8)
3A) Inverted Row/DB Rear-Delt Raise (Max-2/12)
3B) Mountain Climber (15)

Tuesdaytennis-ball_2
30 minutes of reconstructing – Reconstruction “Off-Day” Workout 1

1) Calf Rolling with tennis ball (10) ===>
2) Foam Rolling (10)
3) OH Squat (10)
4) Chest Stretch (30sec)
5) Stick-up (10)
6) Hip Extension Hold (30sec)
7) Stability Ball Leg Curl (15)
8] Plank (60sec)
9) Side Plank (30sec)
10) WYLIT (10 each)

1) Stability Ball Rollout (12)
2) Stability Ball X-Body MC or Reg. X-Body MC (10/side)
3) Stability Ball Plank (30sec)

Wednesday

TT Reconstruction Workout B

1A) Deadlift / DB Squat  (12)
1B) DB 1-Arm Chest Press  (10)
1C) Stability Ball 1-Leg Curl (8)
2A) DB Chest-Supported Row (12)
2B) Military Press/DB 1-Arm Standing Shoulder Press (8)
2C) DB Reverse Lunge (10)

Thursday
30 minutes of Reconstruction Off-Day Workout 2

1) Squats  (15)t2
2) Rolling (10)
3) WYLIT (10 each) T’s =====>
4) Stability Ball Hip Extension (15)
5) Side Plank (45sec/side)
6)Plank (60sec)
7) 1-leg Hip Extension (10)
8] Calf Stretch (30sec)
9) Stability Ball Mtn Climber (10)
10) Stability Ball Jackknife (12)

Friday

TT Reconstruction Workout C

1) Prisoner Squat (10/20)
2) Close-Grip Pushups (10/20)
3) Stability Ball Leg Curl (10/20)
4) Stability Ball 1-Leg Jackknife (10/20)
5) Diagonal Lunge (10/20)
6) Underhand Inverted Row (10/20)
7) Grasshopper Pushup (10/20)
8] Side Plank Leg Raise (10/20)
9) Spiderman Climb (10/20)
10) Run In Place (10/20)

Social Support Saturday!
30 minutes of fun activity, and then find a way to start recording your meals online – using Facebook, Twitter, or TT Members.

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

You might want to consider adding the ingredients for a “Vegan Burger, Fries, and Shake“. <== Click for more info.

Next week! boot camp marketing
Another TT Bootcamp Workout using only bodyweight exercises
More blender drink recipes and summer eating

Enjoy this new program and try that challenge,

Craig Ballantyne, CSCS, MS

  • Ooh, you’re coming to Brussels! Got any activities planned there?

  • Justin Bosley

    Craig this looks awesome!! Definitely gonna buy it soon! Was wondering what: SHELC was?

    • SHELC is a Supine Hip Extension with Leg Curl. (Its a Cosgrove acronym)

      Lie on your back with your feet up on a stability ball, arms down by your side. Lift your hips off the ground which will create a straight line from your ankles to your shoulders. Keeping your hips off the ground, roll the ball in towards you by bending your knees and using your hamstrings.

      BONUS – for increased stability challenge move your arms so they are straight OUT to the sides. For the greatest stability demand put your hands behind your head. Then there is always bringing your arms across your body.

      • Justin Bosley

        Thanks! I actually noticed the video like 10 seconds after I posted this…had a dumb moment!!

  • Jules

    Hey Justin, SHELC stands for Supine Hip Extension Leg Curl. You can find out more info about it here (below):

    http://turbulencetraining.blogspot.com/2009/07/reconstruction-workout-that-gets.html

  • Nantana

    Hi there,

    Actually was wondering when you where in Europe and if you ll be in Geneva.

  • mariz

    Hi Craig,

    I’m located in Rotterdam, so if you want to do a workout before our Euromast let me know:))ps i am a certified IKFF kettlebell instructor, so i can’t wait for the kettlebell workouts:)

  • victoria boer

    Thank you so much you are a great motivation for me my clients and my family

    • Craig Ballantyne

      Thank you Victoria!

  • kaveh azimi

    Craig,
    Keep the good stuff coming. I really enjoy your exercises because they are working for me. I am losing fat and gaining muscles. Thanks again.

    • Craig Ballantyne

      Great work Kaveh!

  • victoria boer

    hi craig, could you please describe wylit
    thanx

    • Ray

      Hi Victoria,

      I hope you and Craig don’t mind if I offer a reply to your question…WYLIT refers to shoulder exercise formations using a stability ball.

      See Craig giving a demo here: http://www.youtube.com/watch?v=J_eVY36QMVA

      Cheers