Bodyweight Challenge – 500 Reps
I spent last weekend in LA…and had some internet problems, so I’m waaaaaaaay late getting this on the blog. Sorry! Fortunately, I had a great time and did some of the upcoming TT Bodyweight 1000 workouts…some advanced stuff. Speaking of advanced, I’ve added what might be the most extreme TT workout ever to the member’s section…Resistance Evil.
The new BW 1000 comes out later this month, as does the “Bodyweight Cardio 1000”. Mark your calendar for October 19th. Today, we’ll review the BW 500 that was featured in Men’s Health magazine.
Click here to listen to the call…
Now let’s get into the TT Workout and tips…
Monday – Oct 4th
Transformation Tip of the Week:
Kekich Credo #58. “You are responsible for exactly who, what, and where you are in life. That will be just as true this time next year. Situations aren’t important. How you react to them is.”
Now onto our workout…a classic challenge program. Challenge workouts are some of the best things you can do. 
1A) DB Push Press – 6 reps (2-0-1) — Or you could do a handstand or pike pushup
1B) Front-Loaded Forward Lunge – 8 reps per leg (2-0-1) — Or a Bulgarian Split Squat 1& ½ rep style
Rest 1 minute before repeating the superset 2 more times.
2A) DB RDL – 8 reps (1-0-1) —- Or a Glute-Ham Raise
2B) Stability Ball Mountain Climber – 10 reps per side (1-0-1)
Rest 30 seconds before repeating the superset 2 more times.
3A) DB Row with Elbow Out – 12 reps (2-0-1) — Or an inverted row, pullup, or TRX row
3B) DB Chest Press – 12 reps (3-0-1) —- Or an advanced pushup or high rep pushup
Rest 1 minute before repeating 1 more time for a total of 2 supersets.
Interval Workout A
Tuesday
Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.
Reference:
Am J Clin Nutr. 2010 Sep 1. Dairy calcium intake, serum vitamin D, and successful weight loss. Shahar DR, Schwarzfuchs D, Fraser D, Vardi H, Thiery J, Fiedler GM, Blüher M, Stumvoll M, Stampfer MJ, Shai I.
Past research suggests dairy, calcium, and vitamin D help with weight loss.
I don’t believe it. But here’s a study that supports it…
Researchers ran a 2-y Dietary Intervention Randomized Controlled Trial (DIRECT) [n = 322; mean body mass index (BMI; in kg/m(2)): 31; mean age: 52 y]
Their data suggest that dairy calcium intake vitamin D were associated with increased weight loss across the 2-y intervention.
I still dunno…I just don’t get it. More controversy for the dairy debate, I suppose.
Wednesday
1A) Prisoner Squat – 15 reps (2-0-1)
1B) Walking Offset Pushups – 8 per side (2-0-1)
Rest 30 seconds before repeating 1 more time for a total of 2 supersets.
2A) Split Squat with Front Foot Elevated – 12 reps per side (2-1-1)
2B) Inverted Row – 12 reps (1-0-1)
Rest 1 minute before repeating 1 more time for a total of 2 supersets.
3A) Stability Ball Jackknife – 6 reps per side (1-1-1)
3B) Stability Ball Leg Curl – 12 reps (1-0-1)
Rest 30 seconds before repeating 1 more time for a total of 2 supersets.
4A) Spiderman Pushup – 8 reps per side (1-0-1)
4B) 1-Leg Hip Extension – 15 reps per side (2-0-1)
Rest 1 minute before repeating 1 more time for a total of 2 supersets.
DB (or KB) Swing Intervals
6 sets of 15 reps with 30 seconds of rest between each.
Thursday
Do 30 minutes of fun activity…
Time for the TT Facebook Question of the Week.
Q: Is it better to do DB squats or Barbell Squats?
Answer:
Barbells are better in most cases…just remember, the TT workouts are generally designed for folks who train at home with dumbells only…that’s why you see DB squats in the majority of programs.
The best thing to do is squat within your limits…don’t squat with something you aren’t sure you can complete.
Remember, TT doesn’t insist you go to failure, so while your last few reps should be hard, there should NOT be any sets to failure. Overall message – train safe first and foremost.
You can always focus on single leg squats, bulgarian split squats, etc. Although they are even harder to get motivated for than regular squats.
Friday
1A) DB Squat – 15 reps (2-0-1) — Or repeated vertical jumps
1B) Shoulder-press Pushup – 10 reps (2-0-1) —- Or decline close-grip pushups
Rest 1 minute before repeating the superset 2 more times.
2A) DB Incline Press – 12 reps (2-0-1) —- Or elevated pushups
2B) DB Renegade Row – 8 reps per arm (2-0-1) —- Add in a pause at the top of the movement
Rest 1 minute before repeating the superset 2 more times.
3A) Assisted 1-Leg Squat – 8 reps per side (2-0-1)
3B) DB Rear-Deltoid Raise – 15 reps (2-0-1) —- Do the upper back iron cross with straps
Rest 30 seconds before repeating 2 more times for a total of 3 supersets.
Social Support Saturday!
30 minutes of fun activity…
Here’s the original Bodyweight 500
50 Prisoner Squats
50 Pushups
25 Jumps
25 Stability Ball Leg Curls
50 Stability Ball Jackknifes
50 Step-ups (25 reps per side)
25 Pull-ups (NO substitutions)
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
50 Inverted Rows
50 Squats
25 Chin-ups (NO substitutions)
We’ll review the Bodyweight 1000 next week…
Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare with some simple tips from October MH 2010.
First, research shows that eating eggs (rather than bagels) for breakfast helps reduce your appetite by 164 calories at lunch.
And second, an MH reader suggests chewing sugar-free gum for 15 minutes after eating to cut cravings.
Next week!
TT Workout – TT Bodyweight 1000
Research Review – Anxiety studies…didn’t have a chance this week
Gratitude exercise