Crazy 8 Bodyweight Circuit

No weights? No problem…we’re going to cover the Ultimate Advanced Bodyweight Workout this week…but first, I was sharing this goal setting tip the other week with my private trainer’s coaching group…

“Put down your goals in writing – carry the biggest ones with you in your pocket to remind you of the right path at all times (I do this). Put down your workouts on paper so you know what to do when you go to the gym. Write down everything you eat – relying on your memory will fail you. Review this information frequently to keep you on track.”

Click here to hear more about that tip on this week’s fat loss podcast

I also added the “TT Adrenaline” workout this week…busy week…crazy challenge in that program.

And for more motivation, make sure you visit my Facebook page…I send out tips every morning.

Click here to join me on Facebook

Now let’s get transforming your body…

Monday – Feb 1st

Transformation Tip of the Week:

“To live an extraordinary life you must resist an ordinary approach” – Frank McKinney.

For fat loss, this means NOT doing the same things as everyone else in the office (i.e. bringing in donuts, eating fast food, going to bed late and running late in the morning). Instead, you need to plan, shop, and prepare for your meals and stick to a workout schedule – be consistent and you’ll achieve extraordinary results

And remember, if you want REALLY advanced results, you must take advanced measures…you can’t expect to coast to single digit body fat. So stay strong!

Speaking of strong…this week’s workout shows you how to get strong with the Ultimate TT Bodyweight Workout…it uses the toughest bodyweight exercises I could do…

Advanced TT Bodyweight July 2007 – Workout A

1A) 1-arm Pushup or Assisted 1-Arm Pushups – 1 rep per arm (2-0-1)
Start with weak arm first. Rest 15 seconds between arms. Move to 1B without rest.
1B) 1-Leg Deadlift – 8 reps (2-0-1)
Rest 1 minute before going continuing through the following sequence.

In set 2, do 2 reps per arm for pushups & 8 reps for the deadlift.
In set 3, do 3 reps per arm for pushups & 8 reps for the deadlift.
In set 4, do 2 reps per arm for pushups & 8 reps for the deadlift.
In set 5, do 1 rep per arm for pushups. There are no more deadlifts.

Superset #2
2A) Backpack Pull-up – 8 reps (2-0-1)
No rest.
2B) Stability Ball Leg Curl – 20 reps (1-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #3
3A) Close-grip Pike Pushup – 15 reps (2-0-1)
No rest.
3B) Underhand Bodyweight Rows – 15 reps (1-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #4
4A) Pike – As many reps as possible (2-0-1)
No rest.
4B) Spiderman Pushups – 12 reps per side (1-0-1)
Rest 30 seconds before repeating 2 more times for a total of 3 supersets.

Tuesday
Get 30 minutes of fun activity – and let’s do this week’s research review – Two “weird” things women must do for weight loss…

Researchers at Harvard Medical School studied 4456 females for several years regarding their weight-control behaviors, including dietary approaches and physical activity.

During 4 y of follow-up, participants gained an average of 3.3 kg.

However, two things helped them gain less weight:

1) Exercising 5d/week – so stay active on your off days
2) Limiting portion sizes – a simple tip here is to use smaller plates when eating

Researchers concluded that “physical activity is a necessary strategy for long-term weight control. Combining dietary weight-control approaches with physical activity is the most effective method for reducing weight gain”

Reference:
American Journal of Clinical Nutrition, Vol. 91, No. 1, 147-153, January 2010
Weight-control behaviors and subsequent weight change among adolescents and young adult females

Wednesday

Advanced TT Bodyweight July 2007 – Workout B

1A) Pistols or 1-leg Squats onto Bench – 2 reps per leg (2-0-1)
Start with weak leg first. Rest 15 seconds between legs. Move to 1B without rest.
1B) Decline Pushup – 20 reps (2-0-1)
Rest 1 minute before going continuing through the following sequence.

In set 2, do 4 reps per leg of 1A & 20 reps for 1B.
In set 3, do 6 reps per leg of 1A, but skip 1B.
In set 4, do 8 reps per leg of 1A & 20 reps for 1B.
In set 5, do 4 reps per leg of 1A & 20 reps for 1B.
In set 6, do 2 reps per leg of 1A, and skip 1B.

2A) Partner-Assisted Glute-Ham Raise or 1-leg RDL – 8 reps (3-0-1)
No rest.
2B) 1-Arm Inverted Row – As Many Reps as Possible (1-0-1)
Rest 30 seconds and repeat 2 more times for a total of 3 supersets.

3A) Bulgarian Split Squat – 8 reps (2-2-1)
No rest.
3B) Stability Ball Ab Rollout – 15 reps (3-0-1)
Rest 30 seconds and repeat 2 more times for a total of 3 supersets.

4A) 1-leg Stability Ball Leg Curl– 8 reps (1-1-1)
No rest.
4B) Stability Ball Plank – 45 seconds
Rest 30 seconds and repeat 2 more times for a total of 3 supersets.

Thursday
Do 30 minutes of fun activity or the interval training workout below…

Also, take 5 minutes and plan out your weekend of activity and your meals. That way, things won’t start bad and go downhill from there. Then spend another 10 minutes planning out next week, identifying obstacles that might get in your way, and then write down 2 solutions for every obstacle. This will save you a lot of stress.

Advanced TT Bodyweight July 2007 – Interval Training Circuit
Interval Warm-up – 5 minutes at a moderate pace

Interval #1 (60 seconds at 8/10 intensity level)
Without rest, do 20 pushups
Rest 1 minute before moving to Interval #2.

Interval #2 (60 seconds at 8/10 intensity level).
Without rest, do a side plank (30 seconds per side)
Rest 1 minute before moving to Interval #3.

Interval #3 (60 seconds at 8/10 intensity level).
Without rest, do 20 bodyweight squats.
Rest 1 minute before repeat Intervals 1-3 one more time each.

Friday

Advanced TT Bodyweight July 2007 – Workout C

1A) 1-Arm Chin-up with “finger assistance from the other hand” – 1 rep per arm (1-0-1)
Start with weak arm first. Rest 15 seconds between arms. Move to 1B without rest.
1B) Split Squat with Front Foot Elevated – 12 reps (2-0-1)
Rest 1 minute before going continuing through the following sequence.

In set 2, do 2 reps per arm of 1A & 12 reps for 1B.
In set 3, do 3 reps per arm of 1A, but skip 1B.
In set 4, do 4 reps per arm of 1A & 12 reps for 1B.
In set 5, do 3 reps per arm of 1A, but skip 1B.
In set 6, do 2 reps per arm of 1A & 12 reps for 1B.
In set 7, do 1 rep per arm of 1A, and skip 1B.

2A) Pushup with Hands on Ball – 20 reps (1-0-1)
No rest.
2B) Stability Ball 1-Leg Jackknife – (2-0-1)
Rest 1 minute and repeat 2 more times for a total of 3 sets.

3A) Inverted Bodyweight Row with Feet on Ball – Max Reps (1-0-1)
No rest.
3B) Jump Squat – 6 reps (1-0-1)
No rest.
3C) Mountain Climber with Hands on Ball – 10 reps per side (1-0-1)
Rest 1 minute and repeat 2 more times for a total of 3 tri-sets.

Social Support Saturday!
30 minutes
More challenges this year…and TT Addiction comes out in a few months

Advanced TT Bodyweight July 2007 – Crazy 8 Circuit
Do exercises 1-4 without resting between each.
Rest 1 minute.
Do exercises 5-8 without resting between each.
Rest 1 minute.
Repeat 2 more times for a total of 3 “Crazy 8 Bodyweight Circuits”.

1) Burpees (10 reps)
2) Pushups (30 reps)
3) Squats (30 reps)
4) Mountain Climbers (15 reps per side)

5) Jumping Jacks (100 reps)
6) Alternating Forward Lunges (15 reps per side)
7) Bodyweight Rows (15 reps)
8] Close-grip Pushups (20 reps)

Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare…

Here’s a tip…

“Keep your healthiest foods at eye level. Whether in your cupboard or fridge, what you see first is typically what you’re going to eat, especially at snack times. Don’t hide the fruits and veggies in a drawer…keep ’em in front of your face, where they’ll be saying, “eat me!”
Rob Poulos, www.FatBurningFurnace.com

Next week!
TT Workout: DB-KB-BW (August 2007)
Cheat Meal Rules
Weekly Research Review – The Deadly Diet

Have a great weekend,

Craig Ballantyne, CSCS, MS