Spent 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.)
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…
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)…
– 6 red apples
– 6 bananas
– 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
– sunflower seeds
– 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