Desert Island Bodyweight Workout

bootcamp workoutsReady for another NO equipment, desert-island, bodyweight bootcamp workout? Alright, let’s get started with this week’s 7-day fat loss plan…

Click here to listen to the fat loss call

First of all, our big news last week was the announcement of the June Diet Reconstruction Challenge…are you in? If not, go check out that blog post and tell me what ONE thing you are going to give up for the rest of June.

As I write this, I’m regretting having given up caffeine because I spent all day out in the sun and now I’m tired as I write this, trying to meet my Sunday morning deadline! Oh well, no cheating. Stay Strong!

Monday – June 8 – Top Transformation Tip: Test!

As usual, we start this week’s guide with our best transformation tip of the week. And this week I want you to focus on testing and measuring.

Every time you add something new to your plan, you need to test and measure and see if it works.

There are no failures, only good and bad tests.  You should always be trying something new, monitoring your body’s response, and deciding whether or not that food or exercise belongs in your “tool box”.  Do everything you can to learn more about your body. images6

The more you know, the faster your success will be.

And this week’s program review comes from – Get the Done-For-You Bodyweight Bootcamp Workouts you can do anywhere, anytime.

Workout A – Turbulence Training Bootcamp Workout #3 – TT Intermediate Intensity

Make sure to listen to the call for more details on all of the exercises and why I put the workout together in this order…Each exercise is done for 30 seconds.

Warm-up (30 seconds per exercise) – 10 minutes
Jumping Jacks
Prisoner Squat
Cross Crawl
Waiter’s Bow
Rest 1 minute before repeating 1 more time.

TT Strength Circuit (30 seconds per exercise) – 5 minutes
Split Squat (30 seconds per side)
Rest 1 minute before repeating 1 more time. circuit workout

TT Big 5 Conditioning Circuit (30 seconds per exercise) – 10 minutes
Close-grip Pushup
Reaching Lunge (30 seconds per side)
Side Plank (30 seconds per side)
Rest 2 minutes before repeating 1 more time.

Water Break – 1 minute

TT Depletion Circuit (30 seconds per exercise) – 10 minutes
Side-to-Side Jumps
Cross-Body Mountain Climber
Diagonal Lunge
Jumping Jacks
Rest 2 minutes before repeating 1 more time.

Water Break – 1 minute

TT Total Body Abs Circuit (30 seconds per exercise) – 5 minutes
Grasshopper Pushup – (check out the pushup variations video below for exercise technique)
Plank on 1-Foot (30 seconds per side)
Cross Crawl
Rest 1 minute before repeating 1 more time.

TT Fun-n-Games! – 5 minutes
Follow the leader

Cool-down, Stretching & Water Break – 10 minutes

If you are a trainer, your clients will love this workout…and you don’t have to haul around any equipment. And for those folks who aren’t trainers, this is a great workout you can do at the beach or in a hotel room with NO equipment.

Click here for 20 more NO equipment bodyweight workouts

Let me know how you like it!

Make sure you do 30 minutes of fun activity and then spend a bit of time “re-constructing” yourself.

Here’s what I’ve been doing lately…rolling my tight calves over a tennis ball. Roll it over the sore spots on your calves…it doesn’t feel good, but it works wonders, fast!

Here’s an important interval training tip…

Most people mess up intervals by working too hard during the recovery period. Make sure you take your intensity down to a 3/10 during the recovery so that you can work harder during the  work interval.

Do not sacrifice interval quality just so you can “keep your heartrate up”. That’s cardio thinking, and we know that cardio isn’t the answer for fat loss.

Do your 30 minutes of fun activity and consider including this basic “Re-construction Circuit” to work on some basics you might be neglecting. (Watch the video below for some basic exercise technique.)

  • Plank
  • Side Plank
  • Bird Dog
  • 1-leg hip extension
  • Ball curl

Friday ab circuit
Here’s the last 6-minute abs workout I didn’t get to in last week’s fat loss plan.

Advanced System #4

  • Do these exercises in superset fashion with no rest between exercises.
  • Rest 30 seconds before repeating the superset one more time.
  • Move immediately to the next superset without rest.

1A) Pull-up with Knee-up – 10 reps (2-0-1)
No rest.
1B) Side Plank – 45 second hold
Rest 30 seconds before repeating one more time.

2A) Stability Ball Jackknife – 20 reps per side (1-0-1)
No rest.
2B) Stability Ball Rollout – 10 reps (2-0-1)
Complete this superset one time only.

Click here for the rest of the 6-minute abs program

Social Support Saturday!
Give more than you receive!

Tell your friends about Turbulence Training and get a free month in the TT Membership. So if your friend signs up, just contact us through Turbulence Training and we’ll get you a free month.

Click here to take advantage of the Turbulence Training Referral Program

And finally…

Sunday – Plan, Shop & Prepare
Get your 30 minutes of activity and plan, shop, & prepare for the week ahead.

I’ll be making lots of vegetarian meals all week long as part of my Diet Reconstruction program. Last week when I had dinner with Jay Ferruggia and his girlfriend Jen, they made a big vegan feast that rivaled any steak dinner I had in Vegas.

Click here to read about the vegan feast!

Alright, that’s it till next week when we’ll be talking about the Reformed Meathead Fat Loss Workout! meathead workout

Stay strong,

Craig Ballantyne, CSCS, MS