30-Minute Bodyweight Challenge

bodyweight workoutHot new research tips and a classic bodyweight circuit challenge for you this week to help you burn belly fat and lose weight.

You can do these workouts in a park and without dumbbells, barbells, or machines.

I also give a long explanation about my true thoughts on that thing called “cardio”…don’t miss it!

Click here to listen to my controversial thoughts on cardio

Now for this week’s fat loss tips…

Monday – April 13
This week’s transformation tip comes from a British researcher, Dr. Judy Ann Swift from the University of Nottingham (where I’ve actually been there to meet creatine researcher Dr. Paul Greenhaff).

Dr. Swift studied overweight men and women and found that it’s important for folks to understand the dangers of obesity. Her study found that the more educated someone is about the dangers and health costs of obesity, the better the chance they have of losing weight.

This is important news for trainers and health professionals, but also for anyone who wants to lose weight. Discover the dangers of obesity and you’ll have more motivation to succeed!

Now let’s start looking at this week’s workout, the June 2008 Turbulence Training 30-Minute Bodyweight Circuit Challenge.

How many reps can you do?

TT Workout A – 30-Minute Bodyweight Circuit Challenge
1A) Pull-up or Assisted Pull-up
1B) Pistol or 1-Leg Squat onto Bench row

2A) Shoulder Press Pushup
2B) Reaching Lunge

3A) Inverted Row
3B) Multi-Directional Lunge

Interval training

Pick a fun 30 minutes of activity. Get outside, have fun!

And then check out this tip from my friend Isabel De Los Rios about beating the belly bloat. It might help you.

=> Click here to beat the belly bloat

Wednesday: 30-Minute Bodyweight Challenge Workout B
1A) Jumps
1B) Spiderman Pushup bgss

2A) Underhand Inverted Row
2B) Bulgarian Split Squat

3A) Burpees
3B) Side Plank

Interval Training Workout

Another off day to do 30 minutes of fun activity, and heck, if you like going for a run, don’t let me stop you. I’m not against endurance exercise.

In fact, I recommend you listen to this week’s call to hear the truth about what I think about cardio.

Click here to listen to my controversial thoughts on cardio

Plus, as I mention in the call, if you’d rather go play golf than go to the gym, by all means, go for it!

And if you want to lose belly fat and lower your handicap at the same time, grab your spot in my latest Transformation Contest called:

The Golf Fitness Challenge


Golf fitness expert Susan Hill and I have teamed up to create the ultimate program to help you burn fat and lower your handicap (and crank up your drive distance) in just 6 weeks.

The Golf Fitness Challenge will transform your body and your game.

Friday: The 30-Minute Challenge Bodyweight Circuit

Here are the rules for the 30-Minute Bodyweight Challenge.

How many reps can YOU get?

•     Use good form in all exercise. NO CHEATING. Be honest!
•     Complete the circuit with as little rest as possible between exercises.
•     Do NOT rest at the end of the circuit.
•     Record how many repetitions you complete in 30 minutes.
•     Try to beat the previous week’s record each week.
•     Take it “easy” in the first week. Get serious in week 2.
•     Let us know your score at www.TTmembers.com

30-Minute Challenge BW Circuit
Pullups – 5 reps
Jumps – 10 reps
Close-grip Pushups – 15 reps
Walking Lunges – 10 reps (do both sides to equal 1 rep)
Chin-ups – 5 reps
Mountain Climbers – 10 reps (do both sides to equal 1 rep)
Inverted Rows – 10 reps
1-Leg Deadlift – 10 reps (do both sides to equal 1 rep)
Bicycle Crunch – 25 reps (do both sides to equal 1 rep)
Step-ups – 15 reps
Decline Pushups – 10 reps

Social Support Saturday!
This week, it’s time to talk about support from our pets.

Research shows that having a pet can help you lower high blood pressure in response to a stressful situation. Our furry little friends can help us be healthier (plus they love exercise – at least dogs do anyways).

Get 30 minutes of activity and then go plan, shop, and prepare your food for the week.

Then take a few minutes to read the best fat loss plateau beating tips here:

Click here to lose more fat

So that’s it for this week. Let me know how many reps you can do! 30minbcw_41

Stay strong,

Craig Ballantyne, CSCS, MS