Tuesday, April 17, 2012

10 Exercise Bodyweight Workout For You

Hey Everyone, Rafael here, I have a special guest post for CB today...hope you enjoy

10 Exercise Bodyweight Workout For You

Special Report by Craig Ballantyne, CSCS, MS, Men's Health
featured writer

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.

So get your 101 bodyweight exercises here that give you a
6-Month program for losing fat and gaining muscle:

=> Get all the details here

Burn fat and build muscle at the park.


Thanks so much for your help spreading the word about the
Turbulence Training World.

Let me know if you have any questions.

Have an amazing week.

Your friend,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

Rafael again here...I hope you enjoyed this post...leave your thoughts below

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