Bodyweight Cardio Craig Ballantyne

8/2/2019 Bodyweight Cardio Craig Ballantyne

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CB Athletic Consulting, Inc.www.TurbulenceTraining.com

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TT Bodyweight Cardio 400

Welcome from Craig Ballantyne & Turbulence Training

Really? Slow, boring cardio? You expect that to work? Me neither.

So discover how to really burn fat in a short amount of time. Ill give you a clueit involvesbodyweight exercises. And these are best used in circuits and my legendary 5 rounds of 5exercises. Time for a new version of this program.

But the end of the week requires a new challenge, and thats what youll get. This time, its theBodyweight 4-Hundred program, featuring 400 reps of bodyweight exercises in a unique set-up.

Get ready, get set, and lets burn body fat with bodyweight exercises. Its the better way.

Your friend and coach,

Craig Ballantyne, CSCS, MSCertified Turbulence TrainerAuthor, Turbulence Training

PS Dont forget my other sites here

www.TransformationContest.com Win up to $1000 just for losing belly fat!

www.TTMembers.com The Turbulence Training Membership site featuring a forum, exercise

video clips, and Platinum access to every TT workout program.

www.TurbulenceTrainingCertification.com Discover the TT 1 Million Transformation Missionand become the 1st TT Certified Trainer in your area.


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Disclaimer:

You must get your physicians approval before beginning this exercise program. Theserecommendations are not medical guidelines but are for educational purposes only. You must

consult your physician prior to starting this program or if you have any medical condition orinjury that contraindicates physical activity. This program is designed for healthy individuals 18years and older only.

The information in this report is meant to supplement, not replace, proper exercise training. Allforms of exercise pose some inherent risks. The editors and publishers advise readers to take fullresponsibility for their safety and know their limits. Before practicing the exercises in this book,be sure that your equipment is well-maintained, and do not take risks beyond your level ofexperience, aptitude, training and fitness. The exercises and dietary programs in this book are notintended as a substitute for any exercise routine or treatment or dietary regimen that may havebeen prescribed by your physician.

Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont perform anyexercise unless you have been shown the proper technique by a certified personal trainer orcertified strength and conditioning specialist. Always ask for instruction and assistance whenlifting. Dont perform any exercise without proper instruction. Always do a warm-up prior tostrength training and interval training.

See your physician before starting any exercise or nutrition program. If you are taking anymedications, you must talk to your physician before starting any exercise program, includingTurbulence Training. If you experience any lightheadedness, dizziness, or shortness of breathwhile exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have highcholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 yearsold. Please discuss all nutritional changes with your physician or a registered dietician. If yourphysician recommends that you dont use Turbulence Training, please follow your doctorsorders.

Copyright 2003-2011 CB Athletic Consulting, Inc.


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10 Tips to Train SAFE!

It is very important for all of us to train conservatively and not overdo things.

1) Don't do any exercise that you aren't sure how to do. Always get personal instruction from acertified trainer.

2) Don't do anything that hurts or "doesn't feel right". There are plenty of alternative exercisesfor every movement. Just ask us on the Turbulence Training forum for substitutions atwww.TTmembers.com.

3) Whenever you start a NEW program, use lighter weights than normal, and only 1 set perexercise. You must expect extra soreness when starting a new program just because of the newexercises, so don't try to set world records in a new program right away.

4) If you need extra recovery within the workout or between workouts, don't hesitate to take it.Safety first.

5) Use a spotter if you are training with heavy weights. If you train alone at home, follow myrecommendations in the manual and do NOT train to failure.

6) Check your ego at the gym door and start with the easier alternative exercises if appropriate,even if you have exercised in the past. The new exercises, and new style of movements willcause muscle soreness even from workouts you think "look easy".

7) Do NOT do interval training more than 4 times per week. Even pro athletes don't play hard

everyday, so why should we?

8) Never skip a warm-up. Use the general bodyweight warm-ups and the specific warm-up setsin each TT workout.

9) If you want to start TT but think you have an injury, get medical attention and have aprofessional therapist rehabilitate your injury before starting an exercise program.

10) Check with your doctor before starting any new exercise or diet program. All together now,"Safety first!"

Bonus 11) If you decide to use running as your form of interval training, make sure you havegood running shoes, always do an extra thorough warm-up, and choose a safe running surface(grass or trails rather than pavement/concrete). If you use a treadmill, please operate it safely.


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TT Bodyweight Cardio 4-Hundred Workout Guidelines

Disclaimer: See your physician before starting any exercise or nutrition program. You must have a

complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or

diabetes, if you are overweight, or if you are over 30 years old. Please discuss diet changes with your

physician or a registered dietician.

Perform this program for 4 weeks then switch to another TT workout. Train 3 days per week. Finish each workout with stretching for the tight muscle groups only if desired. Start every strength workout with this warm-up circuit and specific warm-up sets.Bodyweight Warm-up Circuit

Go through the circuit TWICE with no rest between exercises.Warm-upFoam Rolling 10 rolls over trouble spots (ONCE only)1) Prisoner Squat 12 reps2) Jumping Jacks 20 reps3) Mountain Climbers 6 reps per side4) Band Pull 25 reps5) Close-Grip Pushup 10 reps6) Psoas Stretch 20 second hold per side7) Chest Stretch 20 second hold per side


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Day 1 Workout A

Start with the general bodyweight warm-up circuit. Do 60 seconds of each exercise in each circuit, but rest during the 60 seconds if needed. Do not rest between exercises. Move right to the next exercise when 60 seconds are up. Rest 60 seconds at the end of each circuit (round) before moving to the next round.Round 1

1) Prisoner Lunge2) Spiderman Climb3) Lunge Jump 20 seconds ON, 20 seconds REST, 20 seconds ON4) Cross-Body Mountain Climber5) Wide-Stance Squat

Round 21) Total Body Extension2) Jumping Jacks3) Pushups4) Narrow-Stance Squat --- also named Close-Stance Squat5) Star Shuffle --- photos below

Round 3

1) Side to side Jumps2) Breakdancers3) Bodyweight Row or Jumping Jacks (if no bar/TRX for rows)

4) Sprint Starts5) Reverse Lunges (alternate sides)

Round 4

1) Split Shuffle2) Decline Pushup3) Total Body Extension4) 1-Leg Side-to-Side Skater Hop5) Run-in-Place

Round 5

1) Jumping Jacks2) Sprint Starts3) Prisoner Squat4) Mountain Climber5) Star Shuffle

Static Stretching


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Day 2 Recovery

Day 3 Workout B Start with the general bodyweight warm-up circuit. Do not rest between exercises in the following circuits.1A) Vertical Jump 6 reps1B) Pull-up 1 Rep short of failure1C) Pike Pushup 1 Rep short of failure

Rest 1 minute and repeat 2 more times.2A) Burpee 10 reps2B) Split Shuffle 25 reps per side

2C) Elevated Pushup 15 reps per side (or as many as you can)2D) Prisoner Diagonal Lunge 15 reps per side2E) Stability Ball Rollout 15 reps

Rest 1 minute before repeating 1 more time.3A) Bodyweight Squat 20 reps3B) Stability Ball Leg Curl 20 reps3C) Bodyweight Row 15 reps3D) Stability Ball Jackknife 20 reps3E) Run-in-Place 40 seconds

Rest 1 minute before repeating 1 more time.Static Stretching

Day 4 Recovery


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Day 5 Workout C Friday 4-Hundred

Start with the general bodyweight warm-up circuit. Do the following circuit with as little rest as possible between exercises. Record your time. Beat it each week.10 Burpees20 Total Body Extensions30 Pushups10 Pull-ups20 Prisoner Lunges (10 per side)30 Prisoner Squats10 Burpees20 Bodyweight Rows

30 Mountain Climbers (15 per side)10 Chin-ups20 Decline Pushups30 Split Shuffles (30 per side)10 Burpees20 Prisoner Lunges (10 per side)30 Cross-Body Mountain Climbers (15 per side)

Finish with50 Bodyweight Squats50 Pushups

Alternate between the two exercises until all reps are completed.5-Minute Walking Cool-down and Static Stretching

Day 6 Recovery

Day 7 Recovery day & light exercise


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Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Workout A

Round 1Prisoner Lunge

Spiderman Climb

Lunge Jump (20/20 sec)

Cross-Body Mtn Climber

Wide-Stance Squat

Round 2

Total Body Extension

Jumping Jacks

Pushups

Narrow-Stance Squat

Star Shuffle

Round 3

Side to Side Jumps

Breakdancers

BW Row or Jumping Jacks

Sprint Starts

Rev. Lunges (alt/sides)

Round 4

Split Shuffle

Decline Pushup


1-Leg S2S Skater Hop

Run-in-PlaceRound 5

Jumping Jacks

Sprint Starts

Prisoner Squat

Mountain Climber

Star Shuffle


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Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Workout B

1A) Vertical Jump (6)

1B) Pull-up (1 < Failure)

1C) Pike Pushup (1 < Failure)

2A) Burpees (10)

2B) Split Shuffle (25/side)

2C) Elevated Pushup (15+/side)

2D) Prisoner Diag Lunge (15/side)

2E) Stability Ball Rollout (15/side)

3A) Bodyweight Squat (20)

3B) Stability Ball Leg Curl (20)

3C) Bodyweight Row (15)

3D) Stability Ball Jackknife (20)

3E) Run-in-Place (40 sec)Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Workout C

Burpees (10)

Total Body Extensions (20)

Pushups (30)

Pull-ups (10)

Prisoner Lunges (20/10 per side)

Prisoner Squats (30)

Burpees (10)

Bodyweight Rows (20)

Mountain Climbers (30/15 per side)Chin-ups (10)

Decline Pushups (20)

Split Shuffles (30/30 per side)

Burpees (10)

Prisoner Lunges (20/10 per side)

X-Body Mtn Climber (30/15 per side)

Bodyweight Squats (50)

Pushups (50)


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Exercise Descriptions Warm-up

Disclaimer:You must have a Certified Personal Trainer (CPT) or Certified Strength & ConditioningSpecialist (CSCS) provide you with instruction on correct form for all exercises.

Foam Rolling

Sit on the floor and rest your outer thigh on top of the foam roller. Roll your thigh over top of the roller, concentrating on sore spots. Give each sore spot 10 good rolls. This will hurt so good. Dog not included.

Prisoner Squat

Stand with your feet just greater than shoulder-width apart. Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled

together to work the upper back.

Start the movement at the hip joint. Push your hips backward and sit back into a chair.Make your hips go back as far as possible.

Squat as deep as possible, but keep your low back tensed in a neutral position. Do not round your lower back. Push with your glutes, hamstrings, and quadriceps to return to the start position.


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Band Pull

Hold a resistance band with your hands spaced shoulder width apart. Using light to moderate tension, pull the band apart by squeezing your shoulder bladestogether. Slowly return to the start position.

Close-grip Pushup

Keep the abs braced and body in a straight line from toes/knees to shoulders. Place the hands on the floor shoulder-width apart. Slowly lower yourself down until you are an inch off the ground. Tuck your elbows into your sides as you lower your body. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times and elbows tucked in.


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Psoas Stretch

Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee. You should be in a straight line (similar to the bottom position in a lunge). Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front side of

leg at the hip level). Hold the stretch for 30 seconds and then switch sides.

Chest Stretch

Stand with your arm out-stretched and hand pressed against a wall or support. Rotate your hips and feet away from your arm, to increase the stretch felt across the chest

muscle. Hold that position for 20 seconds and then repeat for the other side.


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Exercise Descriptions Workout A

Prisoner Lunge

Stand with your feet shoulder-width apart and hands clasped behind your head. Step forward with one leg, taking a slightly larger than normal step. Keep your back toe on the ground and use it to help keep your balance. The back knee should

also be bent.

Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push back to the start position.

Spiderman Climb

Brace your abs. Start in the top of the pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside

of your shoulder and touch your foot to the ground.

Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions.


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Lunge Jump

Start in the bottom of a split squat position. Your front thigh should be parallel to the floor,your torso upright, and your abs braced.

Jump up explosively and switch leg positions in the air. Your back leg becomes the front leg,and vice versa. Absorb the landing with your muscles. Keep your abs braced and torsoupright.

Alternate sides without resting between sides. Please make sure to watch the video for this one.

Cross-Body Mountain Climber

Brace your abs. Start in the top of the push-up position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your

opposite shoulder. Do not let your hips sag.

Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions.


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Wide-Stance Squat Stand with your feet 6-inches greater than shoulder-width apart. With your abs braced and glutes

squeezed, start the movement at the hip joint and push your hips backward and sit back into a chair. Make your hips go back as far as possible and keep your knees out. Keep your low back tensed in a neutral position. Dont let your lower back round.

Push with your glutes, hamstrings, and quadriceps to return to the start position.


Start in the standing position as if you were going to do a bodyweight squat. Dip down quickly into a quarter squat and swing your arms behind you by your sides. Explode up and extend your body onto your toes, raising your arms overhead. Control the descent back. In one movement return to the dip before exploding back up again.


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Jumping Jacks

Stand on the balls of your feet with your feet shoulder width-apart and arms by side. Jump your feet out to your sides and raise your hands overhead at the same time.

Push-up

Keep the abs braced and body in a straight line from toes/knees to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are an inch off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times.


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Narrow-Stance (Close-Stance) Squat

Stand with your feet NARROWER than hip-width apart.

Start the movement at the hip joint. Push your hips backward and sit back into a chair.Make your hips go back as far as possible. Squat as deep as possible, but keep your low back tensed in a neutral position. Dont let your lower back become rounded. Push with your glutes, hamstrings, and quadriceps to return to the start position.


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Star Shuffle

Stand with your feet should-width apart Step diagonally at a 45o angle with one leg Push with your forward leg to return to the starting position. Continue to alternate, doing this exercise as rapidly as possible. Its trickyand requires some co-ordination

A B

C D


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Side to Side Jump

Stand with your knees bent, abs braced, and hips back. Jump laterally and land with your knees bent and hips back to absorb the landing forces in

your muscles. Repeat to the other side with as little rest as possible between jumps. Always land with your knees bent.

Breakdancer

Similar to a grasshopper pushup, but without the pushup. Start in a pushup position and swing one leg underneath you and across your body towards

the opposite hand. Keep your abs braced. Reverse the movement, doing an equal number of reps for each side.


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Bodyweight Row

Set a bar at hip height in the smith machine or squat rack. Lie underneath the bar and grab it a few inches wider than shoulder-width apart. Row yourself up the top position with your upper back and lats. Keep the abs braced and body in a straight line from toes (knees) to shoulders.

Beginner Version


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Strap Row

Grab the straps and take 2 steps backward. Lean back and rest the weight on heels. Hold the straps with your palms facing together. Keep the abs braced and body in a straight line from heels to shoulders. Row your body up until your chest is at strap height. Slowly return to the start position.

Jumping Jacks (See above)

Sprint Start

Start in pushup position Do one mountain climber, and with knee at chest, Come out of that position and do 2-3 strides, Then go down to mountain climber, do one rep,

Go back across from where you came from (if doing in small area)


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Reverse Lunge

Stand with your feet shoulder-width apart. Brace your abs, and contract your glutes (butt muscles) as if you were squeezing somethingbetween your cheeks. Step backward with left leg, resting the toe on the ground. Squat straight down with the right leg supporting the body weight. Lower yourself until your

right thigh is parallel to the floor.

Return to the start position by pushing with the muscles of the right leg. Focus on pushingwith glutes and hamstrings. Do all reps on one side then switch.

Split Shuffle

Stand with one foot forward and the other back in a split stance.

Raise your opposite arm and bring it forward. Take your same arm back. Quickly switch your arm and foot position, almost as if you were running in place. Continue to alternate, doing this exercise as rapidly as possible. Its trickyand requires some co-ordination.


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Decline Pushup

Keep the abs braced and body in a straight line from toes (knees) to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Elevate your feet onto stairs or a bench. Take 5 seconds to lower yourself down until you are 2 inches off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times.

Total Body Extension (See above)

1-Leg Side-to-Side Skater Hop

Stand on one leg with your knee bent and abs braced to maintain balance.

Hop in the opposite direction and land on the opposite leg. You may also do this with a slight forward hop, so that the movement is diagonal, rather than

just lateral.

Continue to hop back and forth between legs. Start small and be conservative with this exercise.


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Running in Place

Stand with your feet shoulder-width apart. Run in place driving your knees up as high as possible. Your other arm will naturally swing forward. Keep a bend in the elbow. Run in place at a warm-up pace.

Jumping Jacks (See above)

Sprint Starts (See above)

Prisoner Squat (See above)

Mountain Climber (See above)

Star Shuffle (See above)


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Exercise Descriptions Workout B

Vertical Jumps

Stand in the start position for the Prisoner Squat. Squat down and jump up as high as possible, keeping your hands behind your head. Bend your knees when you land to absorb the force with your muscles. As soon as you land, jump up again.

Pull-up

Grasp the bar with an overhand, wide grip. Pull yourself up until your chin is over the bar.


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Pike Pushup

Put your feet on a bench. Put your hands on the floor, and bring them as close to the bench as you can. This allows your upper body to be upright and allows you to work your shoulders. Bend your elbows and lower your body to the floor. Push up with your shoulders, triceps, and chest.

Burpees

Stand with your feet shoulder-width apart. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up

position. Thrust your feet back in and then stand up.

You can add a vertical jump at the end as well.


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Split Shuffle (See Above)

Elevated Pushups Keep the abs braced and body in a straight line from knees to shoulders. Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic step.

Hands are slightly wider than shoulder width apart (normal pushup width).

Slowly lower yourself down until you are 2 inches off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times. Perform all repetitions in this manner and then switch to do all repetitions with the other arm

elevated. Keep your abs braced.

Prisoner Diagonal Lunge

Stand with your feet shoulder-width apart and hands clasped behind your head. Step diagonally at a 45o angle with one leg and lower your body until your thigh is parallel to

the ground. Keep your torso upright.

Return to the top by contracting the quadriceps, groin, and hip extensors of lead leg. Keep your upper body upright and your lower back flat. Push back to the start position.


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Stability Ball Rollout

Kneel on a mat and place your clasped hands on the top of a medium sized ball. Brace your abs and slowly lean forward and roll your hands over the ball while the ballmoves away from your body. Keep your body in a straight line and go as far as you can with perfect form. Contract your abs and reverse the motion to return to the upright position.

Bodyweight Squat

Stand with your feet just greater than shoulder-width apart. Start the movement at the hip joint. Push your hips backward and sit back into a chair.

Make your hips go back as far as possible.

Squat as deep as possible, but keep your low back tensed in a neutral position. Dont let your lower back become rounded. Push with your glutes, hamstrings, and quadriceps to return to the start position.


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Stability Ball Leg Curl

Lie on your back with the soles of your feet on a medium-sized Stability Ball. Brace your abs, and contract your glutes (butt muscles) as if you were squeezingsomething between your cheeks. Bridge your hips up by contracting your glutes. Keep your abs braced and contract your hamstrings and slowly curl the ball back towards

your hips while keeping your hips bridged.

Pause and slowly return the ball to the start position while keeping the hips bridged. Pause again and drop your hips. Then bridge them back up and repeat the sequence.

Bodyweight Row (See above)

Stability Ball Jackknife

Brace your abs. Put your elbows on the bench and rest your shins on the ball. With your arms straight and your back flat, your body should form a straight line from your

shoulders to your ankles.

Hold the plank position for the designated time.

Run-in-Place (See above)


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Exercise Descriptions Workout C

Burpees (See above)

Total Body Extensions (See above)

Pushups (See above)

Pull-ups (See above)

Prisoner Lunges (See above)

Prisoner Squats (See above)

Burpees (See above)

Bodyweight Rows (See above)

Mountain Climbers (See above)

Chin-ups (See above)

Decline Pushups (See above)

Split Shuffles (See above)

Burpees (See above)

Prisoner Lunges (See above)

Cross-Body Mountain Climbers (See above)

Bodyweight Squats (See above)

Pushups (See above)


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Static Stretching

Psoas Stretch

Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee. You should be in a straight line (similar to the bottom position in a lunge). Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front side ofleg at the hip level). Hold the stretch for 30 seconds and then switch sides.

Hamstring Stretch

Now raise your right leg straight up in the air and try to bring it back until it is perpendicularto the floor. Keep the other leg flat and straight on the ground.

Bring the leg up until a moderate stretch is felt. Support the leg in that position by holding itup with your hands or a towel looped around your foot.

Lie on your back with both legs flat. Slightly bend your right knee. As you raise your leg, you will begin to feel a stretch in the hamstring. Hold the stretch for 30 seconds and then switch sides.


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Static Stretching

Glute Stretch

Lie on your back with both legs flat. Slightly bend your right knee. Raise your left leg straight up in the air. Slowly lower the left leg straight across the body while trying to keep your lower back

pressed into the floor.

Support the leg by looping a towel around your foot. You should feel the stretch over your hip and in your glute on your left side. Hold for 30 seconds and then repeat for the other side.

Quadriceps Stretch

Lie on your right side. Bring your left ankle back to your butt and grasp it with your left hand. Keep the knee in line with the hip. The stretch will be in the front of your left leg (thigh). Hold for 30 seconds and then repeat for the other side.


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Static Stretching

Chest Stretch #1

Stand next to a doorframe. Raise elbow to shoulder height and rotate arm so that your hand isup (as if in a throwing position with elbow in line with your shoulder).

Press your elbow against the doorframe and slowly and gently rotate your upper body awayfrom your elbow. Feel the stretch across the front of your shoulder and chest.

Hold for 30 seconds and then repeat for the other side.

Chest Stretch #2

Stand with your arm out-stretched and hand pressed against a wall or support. Rotate your hips and feet away from your arm, to increase the stretch felt across the chestmuscle. Hold that position for 20 seconds and then repeat for the other side.


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Static Stretching

Shoulder Stretch Raise your arm to shoulder height and bring your arm across the front of your body. If using your right arm, your right hand should rest at your left shoulder. Take your left arm and place it behind your right elbow. Slowly and gently apply pressure

just above your right elbow to feel a stretch in the back of the right shoulder.

Hold for 30 seconds and then repeat for the other side.


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