10 Exercise Bodyweight Workout
It's the perfect time of year for bodyweight training.
It's not too hot anywhere in the world, from California
to Sydney, Auckland to Alaska, Boston to Barcelona, and
all the other cities in between.
It's a great time for training and you can take this
10-exercise bodyweight session to the park.
This is Workout A from Phase 3 of
Craig Ballantyne's
6-Month Turbulence Training Bodyweight Manual.
By the way, here are a few exercise substitutions if
you do this one at the park without a stability ball:
- For 1B, put your feet on steps instep of the ball
- For 3A, do 1-Leg RDL's instead of 1-leg curls
- For 5B, do mountain climbers instead of the jackknife
1A) Prisoner Squat (15 reps)
1B) Feet on Ball Pushup (12 reps)
2A) Bulgarian Split Squat (12 reps)
2B) Chin-up (Max-1)
3A) Stability Ball 1-Leg Curl (10 reps)
3B) Spiderman Pushup (6 reps)
4A) Walking Lunge (15 reps)
4B) Side Plank Leg Lift (8 reps)
5A) Rotate Lunge (10 reps)
5B) Stability Ball Jackknife (15 reps)
You can finish with intervals, or do intervals the next day
when you have a day off from bodyweight exercises.
It's the perfect plan for the park, the gym, or your home.
And if you want the rest of the program, you can get it PLUS
Bodyweight Cardio 3 PLUS the
TT Bodyweight Cardio 1000 for
only $19.95 this week only.
That's less than a couple of greasy pizzas, and a heck of a
lot better for your abs too.
So get your 101 bodyweight exercises here that give you a
6-Month program for losing fat and gaining muscle:
=>
101 Bodyweight Exercises
Burn fat and build muscle at the park.
--
AC
PS - Check it out here:
101 Bodyweight Exercises
$19.95 - today only!
Soccer for Fat Loss?
Check out this study that Craig Ballantyne
forwarded to me:
Recreational soccer is an effective health-promoting activity for untrained men
Krustrup et al.
British Journal of Sports Medicine 2009;43:825-831
36 healthy untrained men were randomized into a
soccer group, a running group and a control group.
Training was performed for 1 hour two or three times per week for 12 weeks; at an average heart rate of 82% of HRmax for both training groups (so it was fairly intense)
During the 12 week program, the soccer group improved maximal oxygen uptake (a measure of aerobic fitness) 62% more than the running group. The soccer group also lost an average of 50% more fat than the running group (6lbs vs 4lbs)
The soccer group had an increase in lean body mass of 3.75lbs, an increase in lower
extremity bone mass, a greater decrease in LDL-cholesterol and an increase in fat oxidation
during running at 9.5 km/h. The running group saw none of these changes.
The number of capillaries per muscle fiber was also almost 50% higher in the soccer training group than in running. Both groups reduced blood pressure equally.
The researchers concluded that participation in recreational
soccer training, has significant beneficial effects on health profile and physical capacity and in some aspects it is superior
to frequent moderate-intensity running.
What does this tell us?
Well, think about soccer. The difference is more than adding a ball while running (as most of the time you don't have the ball)
Soccer is essentially a form of interval training (although the work and recovery periods are randomized - CHAOS training as my friend Robert Dos Remedios calls it).
It's also multi-directional, multi-movement (jumping, heading, running, sprinting, kicking, tackling, with contact) and multi-planar. It's random, opposed interval training.
Basically this study shows that open interval training, using multiple movements and directions against an opponent is superior for conditioning, muscle building and fat loss when compared to the same intensity of running.
I just wish they'd discovered that
watching soccer was just as good.....
--
AC
PS - I hate calling the game "soccer".... it's FOOT-ball. Played with your feet....
AlwynCosgrove.com
24420 Walnut street
Newhall, CA
91321
US
For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com
teaching Joe Rogan
some innovative training ideas.
Crunches
Reverse Flys
performs Lying Rope "Pullovers" 
Clean and Press
lifting
Carrying and Wrestling
.
Curls
4 x 10-15
Swing 10 x 25
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