Today's Free Bodyweight Workout

By the dozens, clients are giving up cardio training and making the switch to bodyweight circuits to help them lose fat and get lean.

You too can take a break from normal cardio and intervals, and replace this portion of your training with the appropriate intensity bodyweight circuits. Or you can combine cardio and bodyweight exercises together within the same workout. 

If you're looking to replace your cardio with bodyweight circuits, I generally recommend starting with Phase 2 of the 6-month manual for bodyweight circuits. That is the main conditioning phase of my 6-month TT Bodyweight Manual. And then once you are familiar with all of the exercises, then you can create your own bodyweight circuits - you are limited only by your imagination.

"CB has done it again!  The bodyweight manual has some of the toughest workouts out there today.  After just 4 weeks of bodyweight training (I skipped the initial phases an went right to "advanced"), I went from plateauing at 15 chin-ups to maxing out at 22!  Who needs to go to a gym?  With this manual, you're using the best conditioning tool known to man - the human body!"

Chris Lopez, Personal Trainer, Toronto

Here are my Bodyweight Circuit guidelines again:

When putting together a BW circuit, I like to go in this order:

Squat (total body warmup)

Lunge (pause at bottom to stretch psoas and rectus femoris)

Pushup (upper warmup)

6 main exercises, alternating between lower body & Upper body exercises

Finish with 2 ab exercises

You can do all of the above as 1 giant circuit, or split it up into three components like this:

A - Warm-up exercises (Squat, lunge, pushup): Go through each 2 times

B - 3 pairs of upper-lower exercises for main cardio effect: Go through each 1-3 times 

Here's a great possible routine:

• Siff Lunge
• Decline Pushup
• Bulgarian Split Squat
• Inverted Row
• Step-up
• Shoulder-Press Pushup

C - Finish with 2 ab exercises: Go through each 1-3 times.

You can use specific tempo for each exercise, or simply use a 1-0-1 tempo for each exercise to achieve a continuous flow with each exercise for a heart-pumping cardio effect - and this allows you to do more reps per set.

Now you know,

CB

P.S. For more information...

On how to get lean and athletic with bodyweight training, and to see over 70 bodyweight exercises put into action, use the bodyweight exercises in your home gym workout routine.

And don't forget the free bonuses you get with each order:

• A copy of the Original 4-Week TT Bodyweight Workout 
• A copy of the 8-Week Bodyweight Athlete's Manual
• A copy of the TT Nutrition Reports

"The first time I used the bodyweight workout I used it as a 'day off' from the heavier turbulence workouts. Day off? I think not! The bodyweight workouts provide an awesome cardiovascular challenge as well as a big shock for your muscles. Don't think you can get stronger using these workouts? Think again! Don't think you can get lean using these workouts? You're wrong! They work, they're based on good science and good planning. Nice work Craig!!"
Stuart M. Phillips, Ph.D.
Associate Professor
Kinesiology - Exercise Metabolism Research Group
McMaster University