Friday, February 13, 2009

5 free ab & bodyweight workouts

This week...some free ab and bodyweight workouts for you as we cover the Turbulence Training 2K7 program...man, there were a lot of options in that program!

Here we go with this week's 7-day fat burning tips. You can listen to the full phone coaching call here:

=> Click here to listen to the call

Monday, February 16th
This week's transformation tip is to consider Fasting for Fat Loss.

Sure, it sounds a little crazy, and you have 1001 excuses not to do it, but consider this. The first two TT Contest winners both used regular fasting to burn fat.

Heck, I even did the January Turbulence Training seminar while fasting from 6pm to 6pm. This allowed me to skip lunch and do an hour long q'n'a session with attendees. You'll find you get more work done while fasting.

Check out my friend Brad Pilon's Eat Stop Eat program (plus, he has a shocking new protein book coming out tomorrow!) Visit his site to be the first to know about it...

Now it's time to dissect a workout...lets go into the vault for Turbulence Training 2K7.

Workout A
1A) Barbell or DB Squats
1B) DB Incline Press

2A) DB Row
2B) 1-leg Bench Squat (tricky, but effective)

3A) DB Swings
3B) Squat Thrusts with Pushups (tough!)

Optional TT Ab Circuit Training
Optional Interval Training

Tuesday
You can do the optional ab circuits on your off days. Here's the beginner level ab circuit from 2K7...

1) Plank (30 second hold)
2) Mountain Climber (5 reps per side)
3) Side Plank (15 second hold per side)
4) Bird Dog (3 reps per side with a 5 second hold at the top)

For the top 10 minimal equipment ab exercises, check out my latest article...

=> http://tinyurl.com/10bestabs

You'll be surprised!

Wednesday
Another TT 2K7 session, this time...

Workout B
1A) Pullups
1B) DB Bulgarian Split Squat

2A) DB Chest Press or Bench Pres
2B) DB Step-up

3A) Alligator Crawl or Mountain Climber (The Alligator is a unique ab exercise.)
3B) DB Siff Squat

Optional Abs Circuit
Optional Interval Training

Thursday
Here's an advanced level ab circuit from TT 2K7.

1) Plank with Arms on Ball (30 second hold)
2) X-Body Mountain Climber (12 reps per side)
3) Side Plank (30 second hold)
4) Stability Ball Jackknife (15 reps)

Friday
A nice strong TT Workout to finish off the week.

Last week, on Friday the 13th, I hit the gym and it was crazy busy! I still managed my regular workout, but if you ever find yourself in a busy gym...consider this bodyweight circuit:

1) Prisoner Squat
2) Jumping Jacks
3) Back Extension
4) T Pushup
5) Stability Ball Leg Curl
6) Burpee with pushup

Finally, on Friday nights, that's when I would start fasting for fat loss, if I was using the program. I've done three of these weekend fasts now, and they are easy. Check out www.CraigsWeekendDiet.com for more info.

Saturday
Time for Social Support Saturdays!

Why not put together a little "Workout Challenge Group" that meets every week to do a session and then hang out and chat about healthy eating and living over a coffee or Green Tea and healthy food?

That will help you reach your goals.

Your challenge workout group could start with this Advanced Ab Circuit from TT2K7. But remember, this is and ADVANCED workout - not for beginners.

1) Pushup Plank Hand Touch (10 reps per side, move slowly)
2) Grasshopper Pushup (5 reps per side)
3) Stability Ball Rollout (8 reps - replaces the Stability Ball Crunch I had in there originally - no more crunches needed)
4) Stability Ball X-Body Mountain Climber

Sunday
Plan, shop, & prepare day!

This week, make it your goal to eat at or above 90% compliance with your diet plan. Find out why by listening to this week's call:

=> Click here to listen to the call

Next week: The 10 Toughest Bodyweight Exercises

Until then, have fun and stick to your diet and workouts with social support.

Stay strong,

Craig Ballantyne, CSCS, MS

PS - Keep an eye out for...

...nutrition expert Brad Pilon's controversial new book on protein. He skewers the supplement industry's marketing that has you convinced that you need more than 1 gram of protein per pound of bodyweight.

(They even fooled me on that one for a while!)

But Brad covers the truth in his book, and shows you there is ONE supplement that actually does WORK for building muscle...

Interesting stuff.

Visit this website to be alerted of when his new book is ready:

=> Click here for the Protein Controversy Book

1 comment:

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