Sorry for the long break in posts...my wife and I just moved back to beautiful Bend, OR. With SO much to do here we've been busy getting in shape with
bodyweight exercises....that's right...bodyweight
You're going to love this! In fact, you'll love this system - outlined below - on how to do bodyweight cardio with little or NO equipment.
The workout charts for that program are NOW available to download from my friend Craig Ballantyne of Turbulence Training (for members only). Videos will be up on Monday.
(See below on how to get your free 3-month TT Membership where you can get the TT Bodyweight Cardio program. And remember, as soon as October 1st hits, TT for Meatheads and 3-Minute Arms will only be available to TT Platinum Members.)
When putting together a BW circuit, I like to go in this order:
1) A fast, dynamic bodyweight exercise (jumping jacks or running in
place)
2) A bodyweight squat (total body warmup) - Prisoner Squat or Y-Squat
3) An easy pushup (regular or close grip, kneeling if you are a
beginner)
4) A single-leg exercise (such as a walking lunge with a pause at bottom to stretch psoas and rectus femoris - aka "hip flexors")
5) An upper back exercise (pullups, inverted rows, or resistance band rows if you don't have a bar; or stickups if you have nothing at all)
6) Another single-leg exercise
7) A total body ab exercise (x-body mountain climbers are great)
8] Another total body, fast paced exercise (burpees, jump rope, jumping jacks, sprints, running in place, etc)
Do this as 1 giant circuit. No rest between exercises. Rest 1 minute at the end of the circuit and go through this 1-3 more times depending on your fitness level.
BEGINNERS should only go through this once, and at an easy pace AND with REST between exercises. Be CONSERVATIVE anytime you start a new program.
So have a great time with these fun bodyweight cardio workouts...
Then say goodbye to long, slow, boring, monotonous cardio forever,
To Your Fitness,
Gregg Swanson
Warrior Fitness Training
P.S. Make sure you grab your copy of TT Bodyweight Cardio here at Turbulence Training. Everyone will benefit from bodyweight workouts...even the most advanced lifters and real-life athletes...
DISCLAIMER
The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice. Always consult your physician or health care professional before performing any new exercise, exercise technique or beginning any new diet. Any use of the techniques, ideas, and suggestions in this document is at the reader's sole discretion and risk.
Thursday, September 25, 2008
Monday, September 8, 2008
HI...this is your belly fat, are you listening?
How's it goin'!
This is a letter from your ol' pal, Belly Fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.
Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.
So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?
Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here.
Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!
After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!
But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year.
Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, unlike these days.
Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.
Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence Training workout routine.
Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more fat than a short order cook at a roadside truckstop.
So again, if you want to keep your dear old belly around for another year and another summer, do NOT use Turbulence Training - otherwise, its all over pal, and you'll never see me again.
Belly Fat says, "Don't use this" even though there is a free trial...don't use this!
To Your Fitness
Gregg Swanson
Warrior Fitness Training
This is a letter from your ol' pal, Belly Fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.
Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.
So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?
Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here.
Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!
After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!
But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year.
Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, unlike these days.
Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.
Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence Training workout routine.
Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more fat than a short order cook at a roadside truckstop.
So again, if you want to keep your dear old belly around for another year and another summer, do NOT use Turbulence Training - otherwise, its all over pal, and you'll never see me again.
Belly Fat says, "Don't use this" even though there is a free trial...don't use this!
To Your Fitness
Gregg Swanson
Warrior Fitness Training
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