bootcamp exercisesSpent the weekend in Orlando working with some fitness pro’s, and got back Saturday night. It was a lot of fun meeting some experts who use TT bootcamp workouts and bodyweight exercises in their programs.

Yesterday I hit the gym for an extra workout, because this week I’m taking a break from heavy barbell work to plan out a bunch of new Turbulence Training programs.

And they are AWESOME!

(Two of them will be ready in December AND two more on December 26th.)

So Sunday morning, I ended up doing a killer intense bodyweight workout – it was harder than last month’s 4-week weights program, and it included 9 bodyweight exercises (not in this order):  bodyweight exercises

1) Pull-ups (finishing with 2 added crash sets, courtesy of Vince Del Monte)
2) Vertical Jumps
3) 1 and half rep Bulgarian Split Squats (my quads are feeling these!)
4) Bodyweight Rows (with another crash set)
5) Dips (my special “easier on the shoulder” version)
6) Bodyweight Triceps Presses
7) Reverse Lunges
8] Stability Ball Rollouts
9) 1-leg Calf Raises

That was actually Workout A of Bodyweight Bodybuilding, coming out in December. The sets, reps, and rests are very detailed.

However, if you want to IMMEDIATELY incorporate more bodyweight exercises into your workouts, OR if you are a personal trainer running bootcamps, then I have great news for you.

I’m having a “Giving Thanks” holiday sale on the TT Bootcamps bodyweight system this week…

For the next 3 days, until 9pm EST on Wednesday, November 18th, 2009, ttbootcamp_comboyou’ll save $30 by taking advantage of this “Giving Thanks for 2009 and Kick-Starting 2010” TT Bootcamps Holiday Sale.

Click here to get the Turbulence Training Bootcamps Workout Program

Now, of course, we both know that exercise is only part of the bargain…

So here’s my GROCERY LIST to help you make better choices and get more variety in your diet.

This will get me through a few days…depending on how many apples, peppers and berries ol’ Bally the dog eats (he’s doing his “alligator” impression in this photo)…bally01

Groceries
– 6 red apples
– 6 bananas
– blueberries
– raspberries
– 1 bunch broccoli
– 1 red pepper
– 1 orange pepper
– 1 green pepper
– 1 bag baby spinach
– 2 Portobello mushrooms
– flax bread
– 1 tomato
– 1 avocado
– 2 grapefruit
– 4 oranges
– 2 vanilla almond milk
– 2 chocolate almond milk
– raisins
– sunflower seeds
– dates
– crunchy almond butter
– jug of water

Remember, I’m sticking to a vegan program for this month…and also, my cupboards are stocked with black beans, kidney beans, high-protein pastas (Kamut and Spelt versions), and chili for veggie protein.

Plan, shop and prepare my friend – and you WILL SUCCEED!

To your success,

Craig Ballantyne, CSCS, MS
Author, TT Bootcamps Workouts

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Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men's Health magazine for over 17 years. Today he teaches his gift high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he'll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at craigballantyne.com

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