Bodyweight Bodybuilding

catherineWell hey everyone! Last half of the year…still time to make progress…folks in their last few days of the 11th TT Transformation Contest will be burning fat right to the end.

Click here to listen to this week’s call

Or just read below for all of the details…


Transformation Tip of the Week:

The harsh reality is that most people do not want to see you succeed. People will try to hold you down. You must make an effort to hang around others who share your goals to lose weight, and so that you can leverage their knowledge, commitment, support, and success. It’s research proven that when you hang around others who succeed that you will also succeed.ttbm5_4

Workout A – Turbulence Training Bodyweight Phase 5

Advanced Upper Body Strength & Lower Body Circuit Conditioning

1A) T-Squat (15 reps)
1B) Feet on Ball Pushup (12 reps)
2A) Chin-up (Max-1)
2B) Hands on Bench, Feet on Ball Pushup (15 reps)
3A) Pushups with Hands on Ball  (15 reps)
3B) 1-Leg Deadlift (12 reps)
4A) Inverted Row – Feet on Ball (12 reps)
4B) Spiderman Pushup (8 reps)
5A) Side Plank Leg Lift (10 reps)
5B) Split Squat with Front Foot Elevated (12 reps)
5C) Spiderman Climb (12 reps)
5D) Plank with Arms on Ball (30 seconds)

30 minutes of fun activity…and now for :

3 favorite muscle building tips from Vince Del Monte

1) Begin with 3 full body weight training workouts every 48-hours.

2) Take your body weight in pounds and multiply it by 15 to determine your daily caloric intake if you want to gain weight. vince

3) Use a training journal and track your progress and have a training program. Never go to the gym without a plan.


Men’s Health (Dec 2009) says that an hour of lifting burns 500 calories as will 40 minutes of running…but of course, that depends on your fitness level.

I say…”Don’t get focused on calories burned…just focus on workout intensity and performance to sculpt your muscles and let your diet of whole, natural foods burn the belly fat.”

Workout B – TT Bodyweight Phase 5

1A) Prisoner Squat (10 reps)
1B) Prisoner Lunge (8 reps)lunge
1C) Inverted Row (10 reps)
2A) Pull-up (Max-1)
2B) Elbow-to-Instep Lunge (8 reps) =>
3A) Hands on Ball, Feet on Bench Pushup (15 reps)
3B) 1-Leg RDL (10 reps)
4A) Shoulder Press Pushup (15 reps)
4B) Stability Ball 1-Leg Curl (10 reps)
5A) Jumping Jacks (60 reps)
5B) Chop (15 reps)
5C) Stability Ball Rollout (10 reps)
5D) Chin-up (6 reps)
Interval Workout B

30 minutes of fun activity and now to clear the air about fish oil…

Last week’s message simply meant, “Do NOT mega-dose fish oil unless you are under the care of a physician.”

It did not mean, don’t ever use fish oil.

The American Heart Association “recommends those people with coronary artery disease (CAD), should consume about 1 gram (1000 mg) of EPA and DHA omega-3 fatty acids daily, preferably from eating fish.”

But to get the recommended 1 gram of omega-3 fatty acids, you would need to eat one to two servings of salmon, four to seven servings of cod, or four servings of shrimp per day – and a lot of the fish on the market is NOT quality fish.

In that case, you may choose to use a supplement…but in order to be conservative, talk to your doc first, especially if you have blood clotting issues or low blood pressure.


Workout C – TT Bodyweight Phase 5

1A) Y-Squat (10 reps)
1B) Cross Crawl (12 reps)
1C) Elevated Pushup (12 reps) => elvd-pushup-end
2A) Towel Row (Max-1)
2B) Rotate Lunge (10 reps)
3A) Chin-up (Max-1)
3B) Pushups with Hands on Ball  (15 reps)
4A) Spiderman Pushup (10 reps)
4B) Stability Ball Jackknife Rotation (8 reps)
5A) Siff Squat (25 reps)
5B) Multi-Direction Lunge (12 reps)
5C) Side Plank

Social Support Saturday!
Get 30 minutes of fun activity, and then…

“Figure yourself out; spend some time in introspection” – Frank McKinney.

That’s a brilliant idea for today… about_frank_book2

…so take 10-15 minutes for yourself to write down where you’re headed for the rest of the year, and what plans you want you to accomplish in 2010 and then put in some action steps you need to follow to reach those goals.

Keep it simple and clear.

Answer these questions:

1) Is the life you’re living worth what you are giving up to have it?
2) Are you doing what you want in life?
3) Are you living the personal life that you want?
4) Are you doing enough of the little things that make you happy?
5) Are you spending enough time with the people that make you happy?
6) Are you making the best use of the limited time you have in your one lifetime?

Simple questions. Simple answers.
Make a simple plan.
Develop simple solutions.

Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare for the week ahead…

Now for the TRUTH about fruit and fat loss…

Danish researchers reviewed all the fruit and weight loss studies they could find (Obesity Reviews, Volume 10 Issue 6, Pages 639 – 647)…

And studies showed:

– fruit intake reduced body weight
– fruit consumption reduced the risk of developing overweight and obesity
– an inverse association between fruit intake and body weight

Bottom line: Fruit does NOT make you fat.


Alright, that’s it for this week, stay tuned for Bodyweight Bodybuilding, and:

Next week!
1) Another TT Workout dissected…
2) The 6th TT Transformation Contest ends – voting starts Dec 14th… kettlebell workouts
3) A nutrition tip on choosing the right number of calories for weight loss
4) Very Interestink Kettlebell Research!

Talk to you soon!

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

  • 1
  • Awesome post as usual, Craig.

    That bodyweight workout looks crazy tough – I’m definitely going to give it a try in the next couple of weeks and let you know how it goes.

    And in fact you’ve inspired me to create my own bodyweight workout to publish on my blog for my readers – I think very few people realize the immense power of bodyweight exercises when you do them the right way and embrace the diversity that they offer.

    Also, those 5 questions have really given me pause for thought. Definitely going to spend some time thinking those over this week.

    Thanks again Craig and be well,


    • Craig Ballantyne

      Great stuff Yudi!

  • Dr Bill Conner


    How about adding to Sunday some conversation with the creator of this magnificent machine the human mind and body.

    With respect
    Dr Bill Conner

  • mike

    Craig….Can you post a kettlebell hiit workout and also what would you recommend someone start out with weight wise for kettlebells?

    • Craig Ballantyne

      Hi Mike! You can get lots of great kettlebell info at – thanks!

      • Laura Prince

        Almost any guy can start with the basic 18 lb.(one “pood,” for real) kettlebell. The body mechanics are pretty particular though, certainly with the swings. I absolutely recommend you find a well qualified instructor

  • Nate

    I like the exercises but you do not put how many sets of anything. Im just assuming its all one huge set, yet I see A1, A2, B1, B2???

  • Mark

    Each group is done as a superset…A’s for 3 sets, then B’s, and so on with minimal rest between. Or for a workout that really raises the heart rate work the entire workout as a circuit, then repeat once or twice

  • Leona Valliere-Evans

    Fastnfurious: My clients have been amazed at the array of the use of our own body weight and now call me VICIOUS ha ha. I will use some of these works outs for the above class,however, I adapt accordingly to suit my clients needs and also love to mix n match.

    I have followed you for a few years and still enjoy your stuff.

  • Dianne

    Is this work for a women ? If so will she gain weight ? Im trying to loose weight. Also do you do A one day then B the next day ? How does this work. Thank you much…

    • Per


      Yes, you do workout A in one session and workout B after one day of active rest.

      It works like this:

      1A) T-Squat (15 reps)
      No rest, start directly with 1B
      1B) Feet on Ball Pushup (12 reps)
      Rest for specified time, start with maybe a minute/1.5 and then decrease a little when you start getting fitter.
      2A) Chin-up (Max-1)
      No rest, start directly with 2B
      2B) Hands on Bench, Feet on Ball Pushup (15 reps)
      Rest for specified time

      Any weight you gain while on a program like this will be muscles and that is good weight since the muscles will “eat” your fat as food when you are not working out (yey!) So, don’t worry that much about the number on the scale, use the mirror instead to track your progress.

  • VahiDeadMan

    I’m your members
    I think your programs is very powerful, because I follow it and I’ll follow all it. but I have a asking from you, why you don’t explain tables on your book, how I work with your tables?
    for example what that meaning (12rep) and 3×8 3-0-1, you know I’m very confused because I don’t any experience and introduction. and in the end I tell again your programs is very very good and powerful but please help me, more details please
    thank you so much…

    • Per


      “Squat 3 x 8 3-0-1” means that you should do the squat exercise like this:

      Bend your knees and squat down and then stand up again 8 times.
      Rest, maybe a minute, it says in your program.
      Bend your knees and squat down and then stand up again 8 times.
      Rest, maybe a minute, it says in your program.
      Bend your knees and squat down and then stand up again 8 times.

      That’s 3 “sets” of 8 repetitions (“reps”/”rep”).

      The “3-0-1” means that you should take 3 seconds to bend your knees, that is, after 3 seconds you should be at the bottom of the movement. 0 means that you should wait 0 seconds before you start standing up again. 1 means that it should take 1 second from the bottom until you are back up again.

      The first digit is the time to “relax” or “let go” of the muscle/weight, also called the “negative” part of the movement.
      Second digit is rest in the middle of the movement
      The third digit is the time to “flex” the muscle or bring the weight back to where it was when you started.

      Hope everything is clearer now!

      • VahiDeadMan

        Thank you very much with your description everything is clearer
        thanks for your attention to my question, I hope be successfully

  • Christina Boss

    Craig , I am a biochemist, pharmacist(for 25 years) and pro natural bodybuilder. Although I continue to keep my Pharmacist license valid by continual study and completion of continuing education, as a nationally certified personal trainer I use my medical knowledge in a personal training setting now.I am qualified to tell you that Fish Oil is dangerous and that MOST doctors dont know this because they just keep doing what is popular. You are welcome to contact me for further explanation anytime…I look forward to teaching .

  • john

    Craig, are the multi-dir lunge, front,side,rev? and are the reps for exercises per side or split?


  • Muddassir

    Hey Craig! I want to know if this “Bodyweight Bodybuilding Program” is different than the “Bodyweight Manual”, and also where can i get one if i am not interested in no-nonsense DVD?

  • Xavier


    i’m looking to increase my lifts but at the same time stay lean and do well in bodyweight exercises like pushups ( my max set is only a woeful 15 reps).

    I own a TRX suspension trainer.

    Would a schedule like this work?

    2 weeks of total-body lifts 3x a week (Mon-Wed-Fri) with TRX on Tue-Th-Sat
    then 2 weeks of pure bodyweight/TRX training 3x a week

    • No. Pick one major goal. Focus on it. This hopping around plan will leave you frustrated.

      • Xavier

        so i could have the two weeks of total-body lifts then the next two weeks devoted to bodyweight/TRX training then?

      • No. Pick one major goal. Focus on it. As I said, hopping around will leave you frustrated.