Yesterday afternoon, even though I had a full belly from a delicious gluten-free banana bread (recipe below), ol’ Bally the Dog and I went for a long walk out on the farm.

He did some sprints, some swimming in the river, and some jumps. Pretty good workout for him – but not as good as the advanced bodyweight workout I have for YOU today.

It’s a challenging minimal-equipment bodyweight workout, straight out of my advanced 6-month bodyweight manual (that is perfect for building muscle and shedding belly fat at the SAME time). Try this…

Workout A from Phase 5 of my 6-Month Turbulence Training Bodyweight Manual.
(NOTE: This is NOT for beginners!)

1A) T-Squat – 15 repetitions
No rest.
1B) Feet on Ball Pushup – 12 repetitions
Rest 1 minute before repeating 2 more times for a total of 3 Supersets.

2A) Chin-up – 1 less than the maximum number of reps you can do
No rest.
2B) Hands on Bench, Feet on Ball Pushup – 15 repetitions
Rest 1 minute before repeating 2 more times for a total of 3 Supersets.

3A) Pushup with Hands on Ball – 20 repetitions
No rest.
3B) 1-Leg Deadlift – 12 repetitions per side
Rest 1 minute before repeating 2 more times for a total of 3 Supersets.

4A) Inverted Row with Feet on Ball – 12 repetitions
No rest.
4B) Spiderman Pushup – 8 repetitions per side
Rest 1 minute before repeating 2 more times for a total of 3 Supersets.

5A) Side Plank Leg Lift – 10 repetitions per side
No rest.
5B) Split Squat with Front Foot Elevated – 12 repetitions per side
No rest.
5C) Spiderman Climb – 12 repetitions per side
No rest.
5D) Plank with Arms on Ball – 30 second hold
Rest 1-minute before repeating the circuit 2 more times.

If you want the rest of the program – and 101 bodyweight exercises – you can get it PLUS Bodyweight Cardio 3 PLUS the TT Bodyweight Cardio 1000 for only $19.95 this week only.

That’s less than a couple of greasy pizzas, and a heck of a lot better for your abs too. Get your 101 bodyweight exercises and  6-Month program for losing fat and gaining muscle here:

=> Burn fat with 6 months of advanced bodyweight workouts

Burn fat and build muscle at the park.

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – After your workout, enjoy this…

…gluten-free banana bread with a Biotrust milk chocolate protein shake.

Here’s the recipe:
http://www.ttfatloss.com/gluten-free-banana-bread/

Make sure to post your own high-protein or gluten-free recipe on the blog for me to try out.

I’m always on the lookout for good eats. And so is Bally the Dog! (But he’ll eat anything. And I mean anything! Except for oranges.)

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Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men’s Health magazine for over 17 years. Today he teaches his gift high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he’ll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at craigballantyne.com