The Gauntlet! An Advanced Bodyweight Workout

Alright, you ready to start the 8th Turbulence Training Transformation Contest? It officially starts on Monday, May 3rd. You can even use the new TT Hardcore program if you want…or TT Gauntlet, which is the focus of this week’s call.

Click here to listen to the call…

And now, our fat loss tips.

Monday – May 3rd

Transformation Tip of the Week:

One bad meal, one bad night, one bad day – even one bad week – doesn’t ruin everything you’ve worked so hard for…so never give up. And don’t let anyone deter you or get in your way of doing the things that will get you closer to you’re’.

Also in this week’s call, you’ll get my, “7 Nutrition Changes You Must Make Today to Lose Fat”

Change #1. Remove all added sugar and trans-fats from your diet. Avoid foods from bags or boxes, but if you do eat anything with a label, make sure to avoid the following ingredients: High-fructose corn syrup and hydrogenated oils.

Workout – TT Gauntlet Workout A
Start with the general bodyweight warm-up circuit
Do this workout in circuit format.
Rest as little as possible between exercises.
Rest 1 minute at the end of the circuit before repeating the circuit 1 more time.
Do only 1 round of the circuit the first time you try this workout.
For pull-ups and pushups, 80% max reps means to do only 80% of the maximum number of reps you can do. For example, if you can do 5 pull-ups, then do 4 reps. If you can do 10 pushups, stop at 8. Round down when needed.

Shuttle Sprint – 20 seconds
Prisoner Squat – 25 reps (2-0-1)
Sprint – 20 seconds
Pull-up – 80% Max reps (2-0-1)
Pushup – 80% Max reps (2-0-1)
Pull-up – 80% Max reps (2-0-1)
1-Leg Squat on Bench – 10 reps per side (2-0-1)
Elevated Pushup – 15 reps per side (2-0-1)
1-Leg Squat on Bench – 10 reps per side (2-0-1)
Underhand Inverted Row – 15 (2-0-1)
Bulgarian Split Squat 1& ½ Reps – 12 reps per side (2-0-1)
Underhand Inverted Row – 15 (2-0-1)
Sprint – 20 seconds
Prisoner Squat – 25 reps (2-0-1)
Sprint – 20 seconds

Finish with 5 minute cool-down walk & static stretching.

Click here to watch the Gauntlet Workout Videos

And remember…this is an advanced program.

Tuesday
Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.

Nutrition Change #2. Eat at least 10 servings (combined) of fruits and vegetables per day. Stick to high-fiber fruits such as apples or grapefruit, antioxidant rich berries, leafy green vegetables and colorful vegetables. Try one new fruit and vegetable every week.

Reference:
Caloric Sweetener Consumption and Dyslipidemia Among US Adults
Jean A. Welsh, MPH, RN; Andrea Sharma, PhD, MPH; Jerome L. Abramson, PhD; Viola Vaccarino, MD, PhD; Cathleen Gillespie, MS; Miriam B. Vos, MD, MSPH
JAMA. 2010;303(15):1490-1497.

While most associate fat with cholesterol, research shows that dietary added sugars (caloric sweeteners used as ingredients in processed or prepared foods) are an increasing threat to messed up cholesterol.

6113 US adults were studied.

A mean of 15.8% of consumed calories was from added sugars.

The less added sugar you eat, the greater your good cholesterol and the lower your triglyecerides. And if you’re a woman, the more added sugars, the greater your BAD cholesterol.

Key word: ADDED

Fruits are still good…but soda, candy, etc…NOT good. Very simple.

Wednesday

Nutrition Change #3. Prepare a weekly menu. Outline each meal and snack for every day of the upcoming week. Take into account the possibilities that you might work late or get invited out to lunch. The more options you have and preparations you make, the better you will be able to stick to your fat loss plan. Prepare the meals or the ingredients so that making the actual meal doesn’t take a lot of time. Like shopping, it’s best to do all of these preparations at one time (such as on a Sunday or another day off).

TT Gauntlet Workout B – The TT Abs Gauntlet

Day 3 – Advanced Workout B – The TT Abs Gauntlet
Start with the general bodyweight warm-up circuit
Do this workout in circuit format.
Rest as little as possible between exercises.
Rest 1 minute at the end of the circuit before repeating the circuit 1 more time.
Do only 1 round of the circuit the first time you try this workout.
Expect considerable soreness in your abdominals in the following 3 days.

Hang Leg Raise – 10 reps (2-0-1)
Stability Ball Plank – 30 seconds
Stability Ball Rollout – 20 reps (2-0-1)
Stability Ball Plank – 30 seconds
Stability Ball Jackknife with Hands on Floor – 20 reps (1-0-1)
Cross-Body Mountain Climber – 10 reps per side (1-0-1)
Side Plank – 45 seconds per side
Spiderman Push-up – 10 per side (2-0-1)
Chin-up plus Knee-up – 10 reps (2-0-1)
Bulgarian Split Squat 1 & ½ reps – 12 reps per side (2-0-1)
Spiderman Pull-up – 5 reps per side (2-0-1)
Shuttle Sprint – 30 seconds

After the circuit you can perform your favorite 20-minute interval training session.

Thursday
Do 30 minutes of fun activity…

Nutrition Change #4. From your menu plan, make your grocery list and stick to it (see below). Grocery shopping is your first opportunity to break some bad nutritional habits. You can’t eat chips, cookies, or cakes if you don’t have them in the house – so don’t buy them and you’ll avoid any future temptation.

Friday

Nutrition Change #5. Have a reward meal once per week. Follow Dr. John Berardi’s 90% rule – if you eat according to the guidelines 90% of the time, you can cheat 10% of the time and still make incredible body changes.

TT Gauntlet Workout C
Start with the general bodyweight warm-up circuit
Do this workout in circuit format, working up to 5 circuits.
Round #1 – Do 5 reps per exercise
Round #2 – Do 10 reps per exercise
Round #3 – Do 15 reps per exercise
Round #4 – Do 10 reps per exercise
Round #5 – Do 5 reps per exercise
Do NOT move to the next exercise until all reps have been completed. For example, if you can only do 7 chin-ups in round #3, take a rest and do a few more, and repeat until all 15 reps are completed. Then move to the next exercise.
Rest as little as possible between exercises.
Rest 1 minute at the end of the circuit before repeating the circuit 1 more time.
Do only 1 round of the circuit the first time you try this workout.

Kettlebell Snatch (Explosive movement) – Do prescribed reps for each side
Vertical Jumps (Explosive movement)
T-Pushup (2-0-1) – Do prescribed reps for each side
Chin-up (3-0-1)
Prisoner Forward Lunge (2-0-1) – Do prescribed reps for each side
Decline Close-Grip Pushup (2-0-1)
KB Swing (Explosive movement)

Social Support Saturday!
30 minutes of fun activity…

Nutrition Change #6. Use Fitday.com or another similar website to record your food and calorie intake for 7-10 days until you get a good grasp of how many calories are in typical servings. Once you can eyeball your calorie needs – and after you’ve improved the quality of your diet – you won’t need to count calories ever again. Seriously!

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

Change #7. Use fluids to keep you healthy and full. Drink 12 cups of water per day and eat vegetable soups before meals to help you eat less.

Next week!
TT Workout – TT Transformation
Research Review – Music and training – does it matter?
3 under-rated ab exercises

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