Bodyweight Exercises
Bodyweight Exercises to Add to Your Boot Camp Workout
Bodyweight exercises offer a quick and effective way to get your body into condition while burning fat and working out from home. There are several great bodyweight workouts whether you are looking for fat loss, strength training, muscle building, or general conditioning. One of the most comprehensive bodyweight exercise programs is the Turbulence Training Bodyweight Manual.
I’ve used about every method over the last 27 years to get in shape from rigorous high school wrestling practices, weight training programs, and of course boot camp. When I entered the Marines I saw the proof that thirteen weeks of boot camp exercises on Paris Island is a highly effective method for fat loss. It all works depending on your level of commitment and consistency but for those of you that don’t have access to a gym you can get a great workout without weights from home with bodyweight exercises.
Here is a way to get a quick full body workout doing a circuit with bodyweight exercises. Bodyweight exercises are great because your body must use so many stabilizers to go through the range of motion which will not only tone up more muscle but burn more calories giving a great fat burning effect. Fat loss workouts don’t have to be boring mind numbing cardio sessions. Boot camp workouts are interesting challenging your body as well as challenging your mind by making yourself push harder.
Bodyweight Exercises #1 – The Pull Up
The pull up is a phenomenal part of a boot camp exercise program especially if you are actually training to go to the military. The Marines will have you pulling yourself up a bar everyday to strengthen your arms and back. This is a functional strength exercise that is necessary to give you strength for climbing up ropes and pulling your body over rough terrain. If you workout from home and you don’t have a makeshift bar to pull yourself up on get an Iron Gym.
I have the deluxe version which supports several grips and it fits right into a door. Put it up in the door during your workout and take it down after. I recommend doing pull ups at least 3 times per week to strengthen the upper body. You’ll feel this exercise working your upper back muscles, your biceps, rear deltoids, and even your abs will get sore from the stabilization of pulling yourself up.
Bodyweight Exercises #2 – The Push Up
Everyone knows the push up of course. It is part of every boot camp exercise program and one of the primary bodyweight exercises that athletes have used for years. It will help build your chest, shoulders, triceps, and once again, your abdominals will be a stabilizer for this movement. Keep your body in a straight line when performing the push up and hands slightly wider than shoulder width apart. Lower your body down slowly and push up explosively to enhance power and strength development. If you cannot do that many pushups do as many as you can and switch to a kneeling push up. There are a variety of grips and widths you can use for push ups as you get more advanced. A closer hand grip will work your triceps more intensely to build up your arms.
Bodyweight Exercise #3 - Y Squat
Now it’s time to add lower bodyweight exercises to this circuit. The Y squat will now give you a chance to work your glutes, hams, and quads while once again your core will act as a stabilizer. Stand with your feet shoulder width apart and your arms up in the air forming a very wide Y. Now sit back into a deep squatting position careful not to lean forward. If you lean too far forward you will start to feel the weight on your toes and balls of your feet. Shift your weight back to your heels and push from your glutes when coming back to the starting position.
This is one example of a quick 10 minute circuit you could do if you are one of those people so short on time you think it’s impossible to get a workout in. Start with a 10 minute workout 3 days a week. This is just an example of how 3 simple exercises can give you a quick boot camp workout from home. There are hundreds of combination’s and possibilities to workout without weights.
Bodyweight Exercises
Get the most complete bodyweight exercise program ever developed, with the Turbulence Training Deluxe Bodyweight Workouts Manual. Try this fat loss workout and see how quickly you get results.
When sold separately…
* The 6-Month Bodyweight Turbulence Training Manual sells for $67.
* The TT Bodyweight 500 Workout Challenge sells for $19.95.
* The TT for Athletes 8-Week Training Program sells for $27.
* The TT Ultimate Advanced Bodyweight Workout sells for $19.95
* The TT Bodyweight 1000 Fat Burning Challenge sells for $19.95
For a total of $153.93. But with this special Ultimate Bodyweight Workout Package offer you can get all these programs for only $57. This total package is the ultimate all in one fat loss workout routine.
Bodyweight Exercises for Fat Loss
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Best 3 Bodyweight Exercises for a Quick Workout
Bodyweight exercises are the quickest way to build strength and muscle tone by developing the ultimate physique with perfect proportions. When bodyweight exercises are used in a circuit they can form a very powerful and effective fat loss workout. The best bodyweight workout plan I have found is the Turbulence Training Deluxe Bodyweight Manual. There are an unlimited number of bodyweight workout routines that can used to workout without weights from home. The exercise routines can be possibilities are endless and will keep you busy for years.
Bodyweight Fat Loss Workouts and Interval Training
Bodyweight fat loss workouts are easily the most effective fat loss workout method created. That is why boot camp exercises and routines have become so popular. There is nothing else that beats the speed and efficiency that bodyweight exercises offer when setup properly in circuit training.
Fat loss is accelerated when you work your entire body in a circuit. The problem with traditional cardio is that your body gets so efficient at doing the same movement pattern over and over (like in an elliptical or bike) that it learns how to perform the exercise with less oxygen and less energy. That is the opposite of what you want!
Using bodyweight exercises you can effectively workout without weights and not only get a cardio fat loss workout but a full body muscle toning and conditioning routine all in one. These can be done in circuits grouped with exercises that work opposing muscle groups or as specially designed intervals where you vary the workout intensity from low to high.
Craig Ballantyne has released another great workout called Adrenaline. The Turbulence Training Adrenaline Workout program consists of :
Adrenaline Advanced Fat Loss Workout
“ A heart-pounding 3-day circuit program, using bodyweight, dumbbells, and kettlebells, Adrenaline also includes NEW interval training techniques AND never before seen systems that are guaranteed to blast away that last little bit of stubborn belly fat.”
This is an advanced fat loss workout so if you are new to training or just getting back into working out you will probably want to start off with some of the more basic Turbulence Training Routines. You can find a couple examples here where I have posted a 12 minute and 7 minute fat loss workout.
Bodyweight exercise routines are great because you can do them at home without equipment. I’m doing a complete review of Bodyweight Exercise Revolution which I started looking through last week.
I spent a lot time looking through the system and went through a couple of the workouts to see what it is about – first thoughts, it is really tough! I’m going to officially start the program this week and will give updates on the features with what I like about it and who it is good for.
There are a lot of great programs to choose from this spring. If you want a sample boot camp exercise program get this Free Boot Camp Workout to get you started or join a fitness boot camp in your area so you can workout with groups of people.
If you are a fitness boot camp trainer or want more home boot camp workout ideas check out these boot camp drills I have posted here to add some variety to your classes.
For complete boot camp workout programs there are a few great choices out there.
If you haven’t tried bodyweight workouts take a look around on this site for some of the routines and get started. You don’t have to invest in any exercise equipment or a gym membership. Workout without weights from home and get in the best shape of your life with bodyweight exercises.
h4>Incoming boot camp search terms for the article:Free Bodyweight Exercise Routine eBook
I have available for you on this page a free bodyweight exercise routine that you can download from free. I will have this exercise routine available for download for a limited time so get this complete 4 week manual on bodyweight workouts while you can. It’s the original 4 week Turbulence Training Bodyweight Workout. It’s a great program to start off with if you want something for home that is in the style of boot camp exercises and workouts.
Bodyweight workouts and cardio are the way to go for fast results and also the convenience of being able to workout from home or anywhere on the go. If you love boot camp workouts and bodyweight exercises you can also mix things up a bit with Kettlebells. Kettlebell workouts add a whole new level of fun and challenge as you can go through several ranges of motion that you would in many bodyweight exercises but while holding a light pair of kettlebells (they don’t have to be heavy, 5 pounds will surprise you!)
This one is actually pretty exciting because TT Kettlebell Workouts is at it’s lowest price ever of only $35 until Friday as a 35th birthday promo. It’s normally $57 so this is a really great price for those of you that want to mix up your home workouts or even add kettlebells to your fitness boot camps that you teach.
You can check out the Kettlebell Workouts here and you can download your free bodyweight exercises book below.
TT 4 Week Bodyweight Exercise Routine
Right click on book and 'save as' to download
This free workout will take you through 4 weeks of workouts complete with exercise descriptions and pictures. The bodyweight manual also has an easy to follow chart that you can print out to follow along with. You’ll find that in one short month this bodyweight exercise routine will make a huge difference. Don’t be surprised if you lose a few inches without even dieting (well, eat normal and don’t eat junk food but I guess some people might consider that a “diet”)
You don’t need any fancy equipment or weights to get in really good shape. It just takes the desire and discipline to stay on the plan. Set a goal for yourself. If you struggle staying on a workout plan then make it an easy goal – stay on the bodyweight exercise routine for 21 days. Why not the whole 4 weeks? You will stay on the entire plan but set a written goal that you will make it 21 days – it takes about 21 days for your mind to form a habit. After 3 weeks you will not have to think about trying to workout because your body and mind will be craving it. The bursts of endorphins that you get from working out will make you feel better and your body and mind will build a connection between your workouts and that effect. Light cardio has been known to fight off mild depression just because of the endorphin release. When you complete this 4 week workout you will be ready to graduate to more advanced bodyweight exercise routines.
h4>Incoming boot camp search terms for the article:Fat Loss Workout Tips and Predictions for 2010
So far 2010 has been a great year for fitness with advancements in interval training, bodyweight exercises, and of course the explosive success of starting Fitnesss Boot Camps with their rapid growth around the world. More and more fitness trainers and new fitness enthusiasts are starting their own boot camp exercise business with TT Bootcamp and the Sure Victory Fitness Bootcamp Kit. * (There’s plenty room for tens of thousands more boot camp trainers around the world and the demand for fitness boot camps is sky high so jump on this and ride the wave!)
With all of these boot camp workouts and bodyweight exercises in your arsenal you’ll have everything you need to stay in condition all year without having to go to a gym or buy lots of expensive equipment.
Here’s a cool report you can download for FREE with fitness predictions for 2010 and some great fat burning tips you probably haven’t seen yet. If you are a personal trainer or fitness boot camp instructor you’ll see some valuable information in here to where the industry is going to help you stay ahead of the curve.
Right click on book and 'save as' to get your FREE PDF
This has some really exciting and useful information to see where the fitness industry and how much more efficient workouts are becoming with bodyweight exercise programs.
FACT: You MUST Regularly Change Your Workout To Avoid a Fat Loss Plateau
That’s why each month there are TWO brand NEW 4-week fat loss workout programs to help you lose fat, sculpt your muscles, burn calories, and get in the best shape of your life when you sign up for a Turbulence Training Membership.
And the only way to get these new workouts – and more importantly, the only way to get PERSONAL TRAINING advice from Craig Ballantyne himself – is to be part of the Turbulence Training Member’s area.
When you become part of the Turbulence Training community today you’ll be able to visit the TT discussion forums where everyday I’m helping members tweak their diet and workout programs to lose more fat, burn more calories, and build muscle… to get more results in less time…just like our Transformation Contest Winners!
Here are last years Turbulence Training Contest Winners – You can still vote for this year – cast your vote here!
This was last years winners. Go take a look at more of the incredible transformation results for both men and women and cast your vote!
More workout articles here at Boot Camp Exercises:
Bodyweight Fat Loss Workouts – interval training for super fast fat loss
Extreme Boot Camp Drills – include these in your fitness boot camp workouts
Starting Fitness Boot Camps – Why you’ll make more money than regular personal training
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