Bootcamp Fat Loss

boot camp fat loss workoutWhat happens when you combine social support, Transformation Contests, a powerful workout environment, a high energy trainer, the best exercises, and the “secret sauce” of Turbulence Training?

You get the ultimate WIN-WIN-WIN situation for you and for fitness experts everywhere when you use Turbulence Training Bootcamp workouts.

In this week’s 7 day fat loss guide, you’re going to discover all of the details about NO-equipment bootcamp fat loss fitness workouts…

AND the latest secrets and updates about using Transformation Contests to motivate and inspire you to fat loss (OR help you build a raging personal training business if you are a trainer).

This might be my best call yet…and don’t miss out on the last few minutes of the call where I share with you the secret psychological mindset that the world is “going through” during this recession…

…and why it is essential for you to understand if you want to start any type of grassroots community program (whether it is a bootcamp workout or a local community organic garden co-op).

Click here to listen to this powerful fat loss & personal training coaching call

But first, we start with this week’s best transformation tip…

Monday – April 20

I want you to “Lead by Example”.

For every one person in your office or in your group of friends who lives a healthy lifestyle, there are probably 5-10 people who want to do the same, but they just don’t have the strength, confidence and courage to do it right now.

So I want you to be their role model and leader. Lead by example and you’ll attract others into your life that are healthy and fit and that will help build your social support group (and that’s reason #531 why bootcamps are great – because they attract folks looking to lose fat and get healthy and be positive).

You can do it! Be the change that others want to see in themselves and you’ll be amazed at how many people you can inspire. female fat loss contest

For example, just take a look at what is possible in just 12 weeks by heading over to the Body Transformation Contest winner’s page.

I won’t lie, I was absolutely floored when I received this entry from Robyn (aka Sparkie!). She set a new Turbulence Training for Fat Loss record (for women AND men) by losing over 34 pounds in 12 weeks.

Heck, she even did this while quitting smoking. Amazing!

Once you see and believe what is possible for others, you’ll have the confidence to make the changes in yourself!

I hope that pumps you up for next Transformation Contest!

Click here for the rules of Summer 2009 Turbulence Training Contest

Now before we get into some sample Turbulence Training Bootcamp Workouts, I want to share with you the workout guidelines and template…

  • Bootcamp workouts can be done 3 days per week.
  • All exercises should be done at a controlled pace unless specified.
  • All exercises are done for time rather than repetitions because of the differences in fitness levels across your campers.
  • If you need to make the workouts easier, simply reduce the number of times you go through a circuit (i.e. only go through a circuit once rather than twice) and take MORE REST between exercises and circuits.
  • Be conservative. Focus on perfect exercise form.
  • Each workout starts with a warm-up. Do NOT skip the warm-up.
  • Finish each workout with stretching for the tight muscle groups.
  • Do not do TT Bootcamps on pavement or concrete.

Those are the guidelines…now here is the template.

First, each TT Bootcamp starts with a total body warm-up uses a series of multi-muscle exercises. I don’t agree with most bootcamp trainers that you have to go for a 10 minute jog to start off your camp. (At least, that’s what the girls do in the bootcamp beside my place.)

They run them around the park for 10-15 minutes at the start of the camp. untitled

And trust me, NO ONE looks like they are having fun!

No wonder their bootcamps only have a few people in them…they are forgetting the main rule…You must Bring the Energy!

After the warm-up, we move to bodyweight strength supersets or circuits, just like we do in the TT workouts.

We follow strength with muscle endurance circuits. These use easier exercises and less rest between exercises.

In the TT Bootcamps, there are 3 types of circuits.

  1. The TT Big 5 Fat Burning Circuit
  2. The NEW TT Depletion Circuit
  3. The classic Tabata Interval method

circuit trainingThe first circuit is the classic TT Big 5 Circuit method. The order of this circuit is squat, push, pull, single-leg, and total body ab exercise. Due to a lack of equipment, the “pull” exercise is often replaced with a squat that also trains the upper back (i.e. Prisoner Squat or Y-Squat) or the Stick-up exercise.

If you have equipment such as a kettlebell, dumbbell, or resistance bands, you can use traditional pulling exercises such as rows.

The second circuit method is the new TT Depletion Workout template (full TT workout of the Month coming in June) . The order of this circuit is jump, push, squat, push, single leg, total body ab exercise, and finishes with some type of sprint or explosive exercise (i.e. run in place, jumping jacks, etc.).

The third circuit method is the Tabata protocol using bodyweight exercises such as squats, pushups, planks, lunges, etc. Each “Tabata” is done for 20 seconds with 10 seconds of recovery. To add difficulty, we can do the 10 seconds of recovery by holding the exercise in a difficult position.

After using one, two, or sometimes even all three of those circuit methods comes ab training using total body ab exercises. There are no crunches in the Turbulence Training Bootcamp Workouts. Your clients will love this part of the workout!

Finally, you have the option of using the TT Fun’n’Games to finish off the program. In my experience, clients love the “follow the leader” game as well as the chance to lead the group for a few moments. Once in a while you can insert the Fun’n’Games after a warm-up, if your clients really love this routine.

Remember: The key to a great class is to “bring the energy”. Your clients are there for a fun workout and to escape the stress of the real world. They don’t care about equipment – they only care about results and having a great experience! bj gaddour

You MUST listen to BJ Gaddour’s interview that you get with the TTBootcamp package.

Click here to get the complete Done-For-You TT Bootcamp Workouts.

Tuesday
Okay, so here’s our easy 30 minutes (minimum) of activity day, and I came across this great quote in the May 2009 issue of Men’s Health magazine.

Each month they feature a success story, and the guy this month said, “Gyms are good but active lifestyles don’t require them.”

I really like that quote…and if you are spending 90 minutes per day in the gym, 6 days per week, I promise you that you can get the same or better results by cutting that time in more than half.

You can even get fit and lose fat by – SHOCKINGLY – doing stuff outside. I know, crazy, isn’t it?

Wednesday

Here’s a sample Turbulence Training Bootcamp Workout. This particular session is called the TT Intermediate Introduction workout.

If you need to make it easier, just do less and take more breaks. Never skip the warm-up.

And remember, there is NO equipment required in any of the 21 Turbulence Training Bootcamp Workouts.

Warm-up (20 seconds per exercise) – 10 minutes
Jumping Jacks
Kneeling Pushup or Pushup
Cross Crawl
1-Leg Hip Extension (20 seconds per side)
Run in Place
Rest 2 minutes and repeat 1 more time.

TT Strength Circuit (30 seconds per exercise) – 5 minutes
Side-to-Side Jump or Bodyweight Squat
Close-grip Pushup or Kneeling Close-Grip Pushup
Reverse Y-Lunge
Rest 2 minute before repeating 1 more time.

TT Big 5 Conditioning Circuit (30 seconds per exercise) – 10 minutes
Y-Squat
Off-set Pushup
Prisoner Squat
Split Squat (30 seconds per side)
Spiderman Climb
Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

TT Depletion Circuit (30 seconds per exercise) – 10 minutes
Jumping Jacks
Pushup Plus
BW Squat
Extended Pushup
Run in Place
Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

TT Total Body Abs Circuit (30 seconds per exercise) – 5 minutes
Cross-Body Mountain Climber
Side Plank (30 seconds per side)
Mountain Climber
Rest 2 minutes before repeating 1 more time.

Cool-down, Stretching & Water Break – 10 minutes

Thursday
30 minutes of fun activity…and even though the week is almost at an end and you’re tired, Men’s Health magazine suggests thinking twice before grabbing more coffee and caffeine to get you through the end of a stressful week.

The caffeine will actually just make your stress worse. It’s a vicious cycle. Try some exercise instead to start your day.

Friday boot camp exercise
One more sample Turbulence Training Bootcamp Workout…this one is workout #9 from the program and is called the, Turbulence Training Bodyweight 200 V. 1.0. (there are four bootcamp versions of the Bodyweight 200 in the ebook).

NOTE: This is an advanced bootcamp workout…not for beginners.

Warm-up (30 seconds per exercise) – 10 minutes
Jumping Jacks
Inchworm
Stick-up
Touchdown Forward Lunge
Run in Place
Rest 1 minute before repeating 1 more time.

TT Strength Circuits (30 seconds per exercise) – 10 minutes
Lunge Jump or Split Squat
Pike Pushup or Spiderman Pushup
Bulgarian Split Squat or 1-Leg Squat (30 seconds per side)
Rest 2 minutes before repeating 1 more time.

Water Break – 2 minute

TT Bodyweight 200 Challenge V. 1.0. – 15 minutes
10 BW Squats
10 Pushups
10 Forward Lunges per side
10 Mountain Climbers per side
Rest 1 minute before repeating 4 more times for a total of 5 rounds.

Water Break – 2 minute

TT Fun-n-Games! – 5 minutes
Partner shadow drills (change partner after 2 minutes)

Cool-down, Stretching & Water Break – 10 minutes

Social Support Saturday!
My favorite day of the week. mens belly fat loss

Listen, if you haven’t already done so, head over to the Transformation Contest website and discover the dates for the next contest.

Click here for the details on Turbulence Training Transformation Contest #5

If you need money, cool, you can win some!

If you just want support and a reason to finally get serious, we’ve got that too!

Sunday
30 minutes activity and plan, shop, & prepare.

By the way, there are a couple of great articles up on this blog to help you with your diet…

How to Stop Binge Eating

My Meal Plan & Twitter Fat Loss Diet Tips

Whew!

But again, this might be my best call yet…

Click here to listen to the call

Have a great fat burning week,

Craig Ballantyne, CSCS, MS ttbcwouts2_41

PS – You can save $20 on the TT Bootcamp Workouts…

…if you grab your copy before Monday, April 20th at midnight.

Click here to get the TT Bootcamp Program at the Introductory Price

  • Bob

    Thanks Craig. You continue to provide us with great, quality content and workouts. This helps me and the cyclists and other athletes I coach. Thank you!

    Bob
    http://www.totalcyclingperformance.com

  • Samuel

    hi craig.if i remember correctly, you had a post on guys being skinny yet they still wanna lose fat and you recommended putting on more mass to have a beach-ready body.there was a small chart with the ideal bodyweight for certain heights. do you think i can have that info again? thanks in advance!

  • Margie

    Craig,

    Do you a database of the trainers who have purchased your bootcamp program? I’d love to find one so I can participate with a group. I live in Newton, Massachusetts, just outside Boston.

    Thanks,
    Margie

  • hey Margie
    I have a free forum http://thefitnessbootcampinnercircle.com with thousands of bootcamp trainers
    some of which have purchased TT Bootcamps

  • Hi Craig, I’m very familiar with bootcamp protocols and this looks as if anyone can be successful at starting their own bootcamp program. What advise would you give to the person who wants to start a bootcamp program but doesn’t have the experience.

    • Craig Ballantyne

      I recommend buying the bootcamp product and marketing kit from http://www.TTBootcamp.com. I created it to help all of my trainer friends!

  • Hi Margie,

    I run a boot camp in Newton, MA and I think it’s exactly what you’re looking for. Please check out my site and send along any questions you may have.

    Best regards,

    Mike Alves

    http://www.mikealves.com

    • Craig Ballantyne

      Mike’s a great trainer…highly recommended!

      cb

  • Alan

    I’m all about TT and this program sounds amazing. Except I’m not a certified trainer… yet!
    It would still be a lot of fun to get and do…

    you have an affiliate program?

  • Hi
    For trainers with no experience you need to have the basic tools,forms,and planning information ..you can go to
    http://thefitnessbootcamp.com for more.
    These TT workouts are great btw!:)

  • Yllek

    Hi Craig,
    what do you mean by “Touchdown Forward Lunge plus Pushups”?
    It seems complicated.thx