The Big Boy Salad & Bodyweight Workout

cb20vmp4mwvfnte20final41Whew, this is going to be a big week…helping folks learn more about the Vegetarian Lifestyle.

On Wednesday, we’ll be sending you a free gift…a 7-day vegetarian meal plan guide for men and women, plus a nice little report on “The 10 Foods You Must NOT Eat on a Vegetarian Diet”. More to come…

But for this week, let’s hit another transformation tip and some bodyweight workouts

Click here to listen to this week’s podcast

Monday – Transformation Tip: You Can Save Money & Lose Fat At the Same Time!

The truth is you don’t need to spend a lot of money on supplements, pills, cleansing potions, or shakes if you want to lose fat.

You just need to cut your calories. eat stop eat

You don’t even need organic food to lose fat.

Heck, you can even just fast one day and live normally the rest of the week.

Alright, now that we’ve saved some money let’s burn some calories…

6-month bodyweight manual – Phase 4 Workout A

This phase is all about…

Advanced Lower Body Strength & Upper Body Circuit Conditioning

1A) Y-Squat (15 reps)
1B) Rotate Lunge (8 reps)
1C) Inchworm (6 reps)
1D) Elbow-to-Instep Lunge (5 reps)
1E) Decline Pushup (12 reps)
2A) 1-Leg Squat (6 reps)
2B) Towel Inverted Row (8 reps)
3A) Stability Ball Leg Curl (15 reps)
3B) Shoulder Press Pushup (15 reps)
4A) Reaching Lunge (10 reps)
4B) Off-set Pushup (12 reps)
4C) Mountain Climber (20 reps)
4D) Stability Ball 1-Leg Jackknife (10 reps)
Interval Workout A

Yes, I know that seems like a long workout, but remember, the warm-up is built into that!

Pick 30 minutes of fun activity to stay active. I also recommend this 5-exercise series for people who sit at a desk all day. You can do this as part of a regular warm-up or at the end of any fat burning workouts, or on any off day. Do 1-3 sets of 6-15 repetitions per exercise.

Check out the WYLIT video here:


6-month bodyweight manual – Phase 4 Workout B

1A) T-Squat (10 reps)
1B) Cross Crawl (15 reps)
1C) Close-grip Pushup (12 reps)
1D) Forward Lunge (10 reps)
2A) 1-Leg Deadlift (12 reps)
2B) Pull-up (Max-1)
3A) Bulgarian Split Squat with Front Foot Elevated (12 reps)
3B) Stability Ball 1-Leg Curl (12 reps)
4A) Walking Lunge (12 reps)
4B) Hands on Ball Pushup (15 reps)
5A) 1-Leg RDL (10 reps)
5B) Pushup (20 reps)
5C) Spiderman Climb (15 reps)
5D) Ab Wheel (8 reps)
5E) Plank (30 seconds)
Interval Workout B

Thursday Beijing Olympics Soccer Women
Weekend is almost here…so do 30 minutes of fun activity to get it even closer!

But if you get hurt and strain a muscle, here’s what you need to do…

1) Get some cold compression on it ASAP. Do that for 10-15 minutes, take 30 minutes off and do it again. That will help limit the inflammation.

2) You can also start doing light stretching for it. This will help recovery.

Of course, if it is a serious injury, you must see a doctor or therapist.


6-month bodyweight manual – Phase 4 Workout C

1A) Y-Squat (10 reps)
1B) Elevated Pushup (12 reps)
2A) Diagonal Lunge (10 reps)
2B) Step-out (8 reps)
3A) 1-Leg Bench Squat (10 reps)
3B) Chin-up (Max-1)
4A) Waiters Bow (12 reps)  video
4B) Spiderman Pushup (10 reps)
5A) Siff Squat (20 reps)
5B) Stability Ball 1-Leg Curl (8 reps)
5C) Stability Ball Rollout (12 reps)
5D) Pushup (Max-1)
5E) Side Plank (30 seconds)
High-Intensity Cardio

Social Support Saturday!
30 minutes of fun activity and 5 minutes of breathing. Just chill out and concentrate on just breathing for 5 minutes. Nice and easy. Try to make that a habit.

Sunday – Plan, Shop & Prepare
30 minutes of fun activity and get your nutrition ready for the week.

Here’s my “big boy salad” recipe that I’ve been eating out of a big boy bowl at home…

  • Mixed greens and baby spinach
  • 1/2 can black beans
  • Red Peppers
  • Green Peppers
  • Broccoli
  • Tomato
  • Onion
  • Mushrooms big-salad
  • Avocado
  • Black olives
  • And tomato sauce. Yeah, might sound a bit weird but I’m not a fan of the taste of salad dressing.

Enjoy a big boy (or big girl) salad this week for lunch!

Next week!
Phase 5 of 6 month BW manual
Veggie Meal Plans Info!

Have a great week with the Vegetarian Lifestyle,

Craig Ballantyne, CSCS, MS

  • you don’t like the taste of salad dressing? Trusting you’ve already tried mixing Flax Seed Oil with Balsamic Vinegar? man, that’s the salad dressing I live by. If you haven’t tried it, give ‘er a go. It kinda rocks!!!

    Also surprised you didn’t add any raw nuts or seeds to that baby… er, I mean ‘big boy’…!!! That would jazz it up super!!

    thanks for the awesome recipe!


  • Looks like some tough workouts here. I’m already upto phase 3 and its kickin’ my butt. Guess I’ll have to stay there for a while before moving to advanced phases.

    Thanks for the workouts. Looking forward to next week.

  • What is the structure of those BW workouts? I see the 1A, 2A/2B, etc., but is there a particular number of sets/amount of rest between supersets that I’m missing?

  • Jim

    Russell – I’ve got Craig’s 6 month BW manual. According to the manual, do 3 rounds of each superset, with a minute of rest between supersets. The first superset is a warm up set.

  • Jan

    Here is a delicious and healthy dressing: one part balsamic vinegar, one part olive oil, a little bit of plain Greek yogurt to make it creamy, a tiny squirt of agave syrup to sweeten it, and then some herbs – garlic, celtic sea salt, ginger, pepper – your favorites. This is amazing – makes me look forward to my salad 🙂

  • Sheila

    About the WYLIT exercises (on the video), nice essential exercises which we give out in Physical Therapy all of the time for shoulder stabilization strengthening. However, I would strongly suggest that on the “I’s” that you turn your palms inwards (thumbs on top) to avoid Impingement syndrome of the shoulder – a very common condition when people repetitively raise their arms above shoulder level while keeping the palms facing downwards.

  • Ebony

    That salad sounds great Craig. I like quinoa made with sauteed shallots and garlic, with some red peppers, spinach and broccoli thrown in at the very end to give it some crunch. It’s awesome. Try making your quinoa with chicken stock too the flavor shines through! TT for life!

  • Helen

    What are inchworm and towel inverted row? Can’t find these in my manuals,


  • Thanks Jim! I had an inkling that was the case (taking into account how CB’s routines typically progress) but I just wanted to be sure.

  • pearson

    Hello. Do these phase bodyweight exercise circuits have to done once or repeated x2 times. What do intervla workoutA and B entail?

  • Gabi

    I’ve completed Phase 1 last week and will be doing Phase 2 this week. Just to give it a bit of a twist, I added weights in a pyramid fashion for Wednesdays workout. Nothing heavy, just enough to get more cardio going… My “big girl” salad, usually entails Romaine Lettuce, (or a Spring mix) Cherry Tomatoes, a healthy spoonful of 3-bean salad (which is kidney beans, lima beans, and green beans in a vinegar dressing). For a dressing I combine, white vinegar, a little dijon mustard to taste and grated parmesan cheese.

  • Thanks for the tips! I will have to try the ‘Big Girl’ salad receipe!

    • Craig Ballantyne

      Nice Jennifer, let us know how the big girl salad goes!