7 Awesome Ways to Boost Your Workout Results

I just love finding new workout boosters and “tweaks” that make fat burning workouts and bodyweight exercises more effective. Each month I scour over a dozen magazines, two dozen websites, online videos, hundreds of scientific research papers, hard copy books, and university text books to uncover new ways of training to add to TT workouts.

Oh, and I just about forgot, I also do two one-hour interviews with different fitness experts each month, where I grill them on what’s working for them.

And here’s what I’ve found…these are 7 of the best workout boosters I’ve identified since 2010. Enjoy.

1) The Fantastic 400 Bodyweight Cardio Method

My 5 rounds of 5 exercises bodyweight cardio program got rave reviews (more about those in a second), but while working with John Romaniello this week on the new TT Fantastic 400 bodyweight challenge, I stumbled across a really cool system that I’ll be revealing in this new program (available next Monday to Platinum TT Members) and I’ll be taking TT Trainers through this at the TT Summit in August.

2) One-and-a-Half Rep, From a Deficit Exercises

The Bulgarian Split Squat version of this technique is so evil, I’ve changed the name to VULGARian Split Squat.

An exercise performed from a deficit refers to increasing the range of motion, often in a single-leg exercise. In the picture on the right, TT Trainer Chris Lopez is doing a reverse lunge from a deficit.

Now imagine that done as a bulgarian split squat (back foot elevated on bench, front foot on step) allowing you a greater range of motion, and then do the exercises with a 1-and-1/2 rep style, meaning lower yourself to the bottom position, come halfway back up, then go all the way back DOWN, before finally coming ALL the way back up.

That’s one rep. Try 12, 15, or even 20.

Vulgarian for sure.

3) 8/12 “Adrenaline” Shuttle sprints

What are these: 8 second shuttle sprints paired with 12 seconds of recovery, repeated for 10-20 minutes

Why:
Australian research found that interval training (done for 8 seconds on, 12 seconds of recovery for 20 minutes) resulted in a signficant loss of belly fat.

Another study from the same Australian group found that 8 second sprints with 12 seconds of recovery resulted in peak epinephrine levels in the blood. Epinephrine is commonly known as adrenaline.

Plus, a different study (on soccer players from the Ivory Coast national team) found that shuttle sprints were more difficult than straight line sprinting of an equal duration.

Combine the two and you have “Adrenaline Shuttle Sprints”.

4) UBC instead of UFC

Who needs the Ultimate Fighting Championship video game when you have the Ultimate Bodyweight Championships, featuring You vs. Yours Own Bodyweight. This is a much better battler.

Pick 1 bodyweight exercise for each category (below) and do each exercise for 1 minute straight. Rest 1 minute at the end of the circuit and repeat 4 more times.

Squat – I.e. Bodyweight squat
Push – I.e. Decline Pushup
Pull – I.e. Bodyweight row with TRX
Single-leg – I.e. Alternating forward lunge
Total Body Ab – I.e. Plank

These are my so-famous-they-are-infamous Bodyweight Cardio 5×5 circuits.

5) 10-Minute Density Squats

I pulled this one out in my “so-crazy-it-is-infamous” Ballantyne’s Day Muscle Massacre program ===>

Do as many sets as you can with minimal rest in 10 minutes. Stop as soon as 10 minutes is up. Use a 2-0-1 tempo.

For example, here’s what I do.
45×20
95×15
135×15
185×12
205×8
185×8

6) Bodyweight Arms

Just some good ol’ fashioned meathead arm training fun to add to the end of an upper body workout.

A) Chin-ups – *50% of your maximum reps (2-0-1)
•    No rest.
B) Dips – *50% of your maximum reps (2-0-1)
•    No rest. Repeat 7 more times.
*If you can do 10 reps, then do 5 reps per set. Add one rep per set each week.

7) Barbell Complexes

• Do 6 reps per exercise with zero rest between exercises.
• Do not put the barbell down until the end of the circuit.
• Rest 1 minute at the end of the circuit before repeating 2 more times.
• Use a light weight the first time you do this program.

Men: Start with the 45 pound bar

Women: Start with the 25 pound EZ-curl bar or broomstick.

Complex #1
1) Squat – 6 reps
2) Good Morning – 6 reps
3) Jerk – 6 reps (3 reps per side)
4) RDL – 6 reps
5) Hang Clean – 6 reps
6) Front Squat – 6 reps
• Rest 1 minute at the end of the circuit before repeating 2 more times.

We do more complexes in the bonus “SuperChargerz Methods” and the SuperChargerz Workout that you can get in the Platinum TT Member’s Workout Library here.

Alright, back to the books and research to find more exercises to bring you over the next 12 months.

Until then, I highly recommend you become a TT Platinum Member so you get FIRST access to all of my new workout boosters and unique exercises.

You can become a TT Member for just pennies per workout here – but hurry, the sale ends on Thursday night.

Back to the lab again,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

 

  • Lodewyk

    Thanks for this – brilliant! Will definitely incorporate into my programs.

  • justin simmons

    With theAdrenaline Shuttle Sprints how far do you run? Do u run foward for 4 seconds and then turn back for the 4 seconds? I envision i could run from the baseline to the free throw line of a basketball court in 8 seconds. Is this how i should do this. Thanks for any extra info you can provide.

    • Use a timer. Set up a 10m distance. go back and forth until the timer beeps