Bodyweight 101 Repetition Circuit
Hey Craig, do you have a workout that will help me burn off the 2,000 calories I ate at yesterday’s Superbowl party?”
If I had a dog bone for every time I’ve received that question this week, I’d have enough bones to keep Bally the Dog occupied for a week.
But here’s the deal.
At our top work capacity, such as doing sprints, burpees, or kettlebell swings, a fit, 180 pound guy can burn up to 20 calories per minute.
So you’d need to exercise at near maximum intensity for over an hour an a half.
If running, you’d pound the pavement for 20 miles (practically a marathon) to burn 2,000 calories, since you burn about 100
calories per mile.
So you really “can’t” burn 2000 calories in a workout. Even 1,000 calories is super tough.
My good friend, Dr. Stuart Phillips, an exercise physiology professor at my alma mater, McMaster University once said:
“I weigh 195 and if I ran at a 7 mph (~8:30 mile pace) for 60 minutes then I’d burn about 1000 calories… I used to be able to do that, but I weighed 178 at the time!”
Proof that even burning 1,000 calories IN your workout is tough.
So what’s the solution?
Turbulence.
Using MRT, MCT, and MDT you’ll put Turbulence on your muscles and burn a ton of calories during training (up to 20 calories per minute) while ALSO incinerating fat and calories during the recovery period from your workout.
That will NOT happen from cardio, but it WILL happen from challenging bodyweight exercise routines (like those in the Home Workout Revolution System).
MRT (Metabolic Resistance Training) also simultaneously burns fat and builds or maintains muscle.
Not only does this method of intense training dramatically improve fitness levels, it burns hundreds of calories and works all of your sexy beach body muscles completely.
Total body resistance training (that you can do with the right bodyweight exercises like burpees, decline pushups, pull-ups, spiderman pushups, etc.) is by far the best way to train to burn fat fast and sculpt your beach bod.
And to cut into that 2,000 calorie load that you consumed from wings, pizza, beer, soda, and candy. (Hey, I’ve been guilty of that in the past, too).
With MCT – Metabolic Conditioning Training – you’ll use alternating muscle groups in supersets and circuits with slightly higher reps and medium-to-high intensity exercises.
Think bodyweight split squats, various push ups, walking lunges, mountain climbers, inverted rows and low box jumps.
One MCT-style workout I’ve really been enjoying recently is the Bodyweight 101 Circuit System.
In these workouts, I’ll choose anywhere from 5 to 12 bodyweight exercises and do 101 reps of each.
You can do this two ways.
First, you can do all 101 reps per exercise in as few sets as possible.
Second, you can do some of the reps for an exercise, move to the next, and so on and then repeat the circuit as many times as you need to in order to finish 101 reps total PER movement.
Great times.
Just last week I did a full 30 minutes of this type of training. It was tough and I could feel the metabolic fires burning for hours after.
Here’s a starter workout for you:
1) Narrow-Stance Bodyweight Squat – 101 reps
2) Pushup (easy version, like kneeling or regular) – 101 reps
3) Alternating lunges – 101 reps (yes, one side gets an extra rep)
4) Mountain Climbers – 101 reps
5) Jumping Jacks – 101 reps
That’s a start. You can make the workout harder by adding exercises and by using more difficult exercises.
I’ll be back soon with some 1010 versions (10 exercises of 101 reps each) as well as my super-tough 1212 (12 exercises of …wait for it………101 reps each).
Stay tuned.
Oh, and then there’s Metabolic Density Training…more about that in a future email.
You’re good for now, trust me.
Burn as many calories as you can during and after training,
Craig Ballantyne, CTT
Certified Turbulence Trainer