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.
Incoming boot camp search terms:
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
Incoming boot camp search terms:
Bodyweight Exercise Revolution Review – Workout without Weights at Home
This weekend I had the chance to start evaluating the program Bodyweight Exercise Revolution and will be doing a complete 60 day review of the program. Adam Steer the coauthor of the program sent me the entire bodyweight exercises program and the deluxe programs so I could dig in really deep and see what they are about so that I could give their complete program a try to whip myself into shape for the summer. Take a look to see what is included in this program.
High Intensity Interval Training
In this video Craig Ballantyne the creator of Turbulence Training explains high intensity interval training, also known as HIIT, and why it works so well for fat loss workouts. You can get more information on his complete programs and more about intervals for fat loss and conditioning at Turbulence Training. Watch the video below to see why HIIT is so effective and will have you burning fat faster than ever.
The Best Cardio Intervals for Fat Loss: Part 1
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Is there really a best interval training system for fat loss?
Do intervals really work as well as regular cardio for fat loss?
I’m going to cover these, and many more questions in Part 1 of your lessons on interval training.
But this is not just interval training 101. Today, you’re going to leave this article with a graduate degree in interval training for fat loss.
I’ll answer both questions upfront before the lesson begins, and I’ll give more details on each as we go along:
1) Conservatively, intervals are at least as effective as regular aerobic training for fat loss. Personally, I believe intervals are far superior. And there is no denying that intervals allow you to get your workouts done a lot faster than slow, boring cardio workouts.
2) I have to admit, there is no best interval training program for fat loss. But that is a good thing, because there are so many ways that you can change your interval training to keep your fat loss results coming week in and week out.
By changing your training program every three to four weeks, you are using one of the key principles of Turbulence Training – variety. It is essential to change your workouts this frequently, otherwise you might suffer from a dreaded fat loss plateau.
And if that is the case for you now, I’ll show you dozens of alternative interval training workouts you can use to kick-start your metabolism and fat loss.
Now what many people don’t know, or perhaps just fail to recognize, is that interval training is not just for advanced fitness superstars. No way. In fact, intervals are an effective and perhaps even the most effective method for beginners to get fit and lose fat.
First you have to understand that interval training is based on relative performance. While my intervals would be much too hard for a beginner, my intervals would be a joke for Lance Armstrong.
So even for those men and women that are just dipping their toe into the fitness waters for the first time in months, years, or dare I say, decades, they too can do interval training.
If you are a beginner and you can walk at 3.3mph for 20 minutes, then your intervals will start at a walk at 3.6mph for 30 seconds to a minute. That is interval training.
It doesn’t have to be high-intensity, sprint-to-the-death activity.
Instead, just increase the intensity slightly more than you can normally handle, and do so for a short time, and intersperse that with periods of easier exercise for twice the duration.
So if you did 1 minute at 3.6mph, drop down to 3.0mph for 2 minutes. Do that up to 6 times, and you’ve had yourself an interval session.
Now for those of you that have been doing only slow, traditional cardio, switching over to interval training 2-3 times per week is going to be the fat loss equivalent of throwing a lit, gasoline soaked rag on a pile of dry kindling.
Here’s why…research has given us a lot of evidence that intervals are superior to traditional cardio. First, a study from Laval University in 1994 compared interval training to aerobic training – straight up – over a 12 week training period. Subjects that used interval training had better results. They lost more fat. You can’t argue with that.
And second, interval training causes metabolic turbulence – also known as boost in your metabolism. Due to the high-intensity nature of intervals, there is more “turbulence” applied to the muscle. That means more muscle breakdown and more adaptations in the muscle.
Now I know that sounds very technical, but all you need to understand is that when all this extra activity goes on at the muscle level, it requires a lot more energy to return your muscle back to normal (i.e. to get out of turbulence and back to a normal resting state).
And when your body uses more energy, it means, in laymen’s terms, that you are burning more calories.
So it’s important for men and women not too get hung up on the calorie counters in the gym. First, because the calorie count of the workout is not the only factor in determining fat loss (intervals burn far more calories after the workout – more on that later).
And second, a report on CBS showed that the calorie counters on some machines are often significantly inaccurate.
Doesn’t that boil your blood when you think back to all those times you did slow, boring cardio and patiently watched the calorie counter creep up to your goal of 250, 300, or even 400 calories? And who knows if that was even accurate?
With intervals, you can forget about the calories on the machine. Just work hard, do the intervals, then leave the gym and let your muscles continue burning calories on its own while it recovers from exercise.
OK, time is up, so I’m going to leave off here for Part 1.
I apologize, you don’t have your Master’s of Science Degree in Interval Training yet, but you will after Part 2.
So your homework between now and next week’s class is to start incorporating interval training into your fat loss program. For beginners, see the outline above. Make sure to include a 5-minute specific warm-up and cool-down.
And if you truly did just peel yourself off the couch last week and you have not exercised in years, I insist that you see a doctor before you take up any exercise program. Believe me, you’ll thank yourself for it.
For more advanced fitness levels, let’s start with 60 second intervals.
Do a 5-minute specific warm-up, then exercise for 60 seconds at a slightly harder than normal cardio pace.
Follow that with 90 seconds of exercise at a very easy pace. (Don’t exercise too hard in the recovery period – that is one of the biggest mistakes people make with interval training!). Repeat this sequence for 3 more intervals (let’s just do 4 intervals for your first session).
Through trial and error, find an intensity that allows you to work to near fatigue – but not complete fatigue, there should still be some “gas” left in the tank – by the end of the 60 second interval.
In the next newsletter, I’ll discuss at least 6 different interval durations and when you should use them, as well as the best interval training methods – and don’t miss when I expose the most ineffective machine in the gym.
Hint – It is also the most common machine these days, yet I’ve yet to see a single person change their body by using this machine for their cardio and intervals.
The Best Cardio Intervals for Fat Loss: Part 2
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
If you don’t have variety in your program, you are more than likely to end up at a fat loss plateau soon rather than later. Variety is one of the keys to keeping that fat loss coming.
So not only should you have variety within your training week (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks.
So you need to change your training program every 4 weeks. To modify your interval training workouts, you can…
- switch exercise methods (and even use bodyweight exercises for intervals)
- increase or decrease the length of the interval (while decreasing or increasing the intensity, respectively)
- increase or decrease the number of intervals per workout
- increase or decrease the rest time between intervals
First, let’s take a look at the interval methods. Here is my list of preferred ways to do your intervals, ranked in order from best to worst, based on my experiences…
- Sprinting outdoors (and hills might be the absolute best)
- Strongman movements (Farmer’s walks, tire flips, car pushing)
- Bodyweight interval circuits
- Treadmill running
- Stationary cycle (upright preferred)
- Stairclimber
- Rower
- Swimming (only works for competent swimmers)
- Elliptical & Crosstrainer machines
Okay, so how long should you do intervals and how the heck do you do bodyweight exercises as interval training?
First, I stand by what I said in Part 1. There does not seem to be a “best” interval training program. But that is good because it allows us to use variety in our approach. (So perhaps the best interval training method is simply the one that changes every 4 weeks.)
Interval recommendations have ranged from 15 seconds (from Muscle Media waaaay back in the late 90’s), to 5 minutes (these are known as aerobic intervals). So let’s take a look at each interval recommendation and all those in between.
15 seconds
The great thing about 15 second intervals is that you’ll be able to work at a very high rate (almost near your maximum power output), as long as you get adequate recovery between work intervals. The downside is that it is very difficult to do 15 second intervals on machines, because it takes a long time to “build up” and “bring down” the machine settings to the correct speed.
If you decide to use these short, high-intensity intervals, you should do so only if you already have an above average level of fitness. Your rest interval should be at least 15 seconds long, and can be as long as 60 seconds. The longer you rest, the harder you will be able to exercise in each interval.
20 seconds on, 10 seconds off
This method is known as the Tabata protocol, after the Japanese scientist that published a study on this routine. It is very demanding (obviously), and while some trainers have suggested this is the best method for interval training, I don’t think there is any proof that you will get better results.
Clearly, the pro’s with this method (as well as the 15 second intervals) is that you’ll get your workout done faster (provided you do the same number of intervals as any other workout). Again, it would be very difficult to perform this type of interval training on a machine, due to the time lag as you increase or decrease the settings. And finally, these too should only be performed by above average fitness levels.
30 seconds
The Turbulence Training workouts tend to use a lot of 30 second intervals. Beginners will rest up to 90 seconds between intervals, while advanced fitness levels will rest 30-60 seconds. The longer (relative) rest allows you to work harder in each successive interval (i.e. you’ll almost be able to match your performance in the first interval with each following interval). Short rest intervals (as in the Tabata protocol) will lead to a dramatic drop-off in performance with each interval. You can easily do the 3-second intervals on any machine.
45 seconds
These intervals are proven for fat loss, in addition to being effective for many team sports (such as hockey, soccer, basketball, and rugby). I have used 45 second intervals extensively in both areas of training. Not only will these tax your muscles, they will also tax your will to complete each interval (if done at the right intensity). Use 45-90 seconds of recovery between intervals. Do 3-6 intervals per workout. Your fitness and fat loss will skyrocket.
60 second intervals
Similar to the 45 second intervals in benefits and toughness. Use 60-120 seconds of recovery between each.
120 second intervals
These are now officially aerobic intervals, and can be used for both fat loss and improving aerobic capacity for sports and running. A great way to achieve two fitness goals at once. Exercise for 2 minutes and then recover for 2 minutes. Repeat 6 times. These workouts take longer (obviously), but can have a role in changing your body and improving your performance.
5 minute intervals
Same strategy as with the two minute intervals. This really increases your workout time, so these are only used with serious endurance athletes.
Beginner vs. Advanced
If you are thinking that these intervals all sound “too intense” for you, please don’t worry. Interval training is all relative. You don’t have to sprint for your life in each type of interval. Instead, just work at a slightly harder than normal pace. By the end of the interval, you should be getting tired, but you shouldn’t be gasping for air. Start conservatively and you will get the hang of it.
For example, if you regularly use level 5 on the stationary bike for 30 minutes continuously, you might try doing a 1 minute interval at level 7. Try that for an interval workout and let me know how it goes.
My favorite intervals for fat loss are between 30-60 seconds. These have been the staple intervals in my Turbulence Training workouts since the first workout was designed back in 2001. But again, I think you will get your best fat loss results if you vary your interval training workouts – just like you must vary your strength training workouts.
Intervals are the secret to success,
CB
Incoming boot camp search terms:
- high intensity interval training workouts
- high intensity interval training
- interval training workouts
- interval training workout
- interval training exercises
- high intensity workouts
- Hockey performance Short interval training
- how many interval training a week
- ideal workout to rest interval cardio research
- intensity of work outs versus time on machine
Fat Loss Workouts
Cardio equipment isn’t needed for high powered fat loss workouts. Many people skip workout out all together because they think they need to be at a gym or need some special cardio machine like a treadmill or elliptical machine. The truth is you can do fat loss workouts anywhere with bodyweight exercises used in circuits. Speed up your metabolism with these bodyweight circuit exercises and discover how you can not only get a great workout without equipment, you can also do it very quickly!
Fat Burning Bodyweight Circuit Exercises
By: Craig Ballantyne, CSCS, MS
Turbulence Training Bodyweight Cardio
When you travel, you worry about missing your workouts and eating poorly. You must plan ahead for both (apples and almonds for planes, trains, & automobiles) and bodyweight circuits for “no-equipment fat loss workouts”.
And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we’ll focus on replacing intervals with bodyweight circuits for fat loss workouts that get results fast.
Bodyweight Fat Loss Workout Template
a) Pick 3 lower body exercises
b) Pick 3 upper body exercises
c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises
d) Rest a minute.
e) Repeat 2-3 more times until you are done 20 minutes
Here is an example of a great fat loss workout circuit that doesn’t require any equipment so it can be done at home or on the road when traveling.
1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)
That’s actually a really advanced fat loss workout so let’s slow it down a bit for beginners with a few breaks using planks (not really a break but it will slow things down and allow you to catch your breath a bit while working your core)
1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)
Fat loss workouts can be quick and effective without having to do boring cardio for hours. Check out this 12 minute fat loss workout and a 7 minute fat loss workout that is perfect for when you are short on time but can’t skip your workout. Bootcamp exercises and bootcamp workouts are the ultimate fat loss workout that can be done anywhere.
