3 Bodyweight Exercise Workout Boosters
November 10, 2010
By Craig Ballantyne, CSCS, MS
If you’re really busy and want to boost the effectiveness of your
fat burning workouts, I have 3 powerful tips for you today.
You’ll discover how to get more done in less time, how to train your
entire body in 20 minutes, and how to instantly boost your performance
Get ready for 3 powerful bodyweight exercise boosters…
Workout Tip #1 – Superset Bodyweight & Dumbbell Exercises
This tip is perfect for busy gyms and busy schedules. You’re going
to pair a bodyweight exercise with a dumbbell exercise in your
This way you don’t have to waste time adjusting equipment or
walking around your gym.
For example, if the workout calls for a dumbbell press followed by
a dumbbell row, switch it to:
a) Decline (or other) pushups plus DB Row
b) DB Chest Presses plus Inverted Bodyweight Row in squat rack
c) Pushups plus Pullups or Bodyweight Rows (double bodyweight
Here’s another example. If your workout calls for a squat (any
kind) and a dumbbell shoulder press, switch it to:
a) Bodyweight Bulgarian Split Squat (1&1/2 rep style) plus DB Press
b) Squat plus Pike Pushup or Handstand Pushup
c) DB Split Squat Plus Decline Pushup or Close-Grip Pushup
Bottom line: We are focused on movements and muscle groups and not
married to specific exercises (in most cases). Thanks to the
massive variety in the TT workouts, we always have options.
Workout Tip #2 – Ditch the Cardio, Do Bodyweight Circuits Instead
Speaking of long cardio, there is NOTHING wrong with being a runner
and enjoying long runs…but depending on long cardio for fat loss
is ultimately going to disappoint you.
So this holiday season, when given the choice between 45 minutes on
the treadmill (i.e. the cardio confessional) or a 20-minute
bodyweight circuit that you can do in your own home without
equipment, choose the bodyweight circuit EVERY time.
You’ll work more muscles and, with the post-workout calorie burn,
still probably burn as many calories as you would with the slow cardio.
Plus, you’ll sculpt your upper body and abs, without requiring an
extra 20 minutes of lifting after the treadmill.
Workout Tip #3 – Non-Competing Density Supersets
(This is a world-world-world exclusive…I haven’t even shared this
tip with my editors at Men’s Health magazine yet!)
Here we’ll combine the classic non-competing TT superset method with
the classic bodybuilder method of dropsets.
The results: An instant 20% boost in the number of reps you can do
for bodyweight exercises.
For example, let’s use this non-competing superset.
1A) DB Reverse Lunges
1B) Decline Close-Grip Pushups
Do 8 reps of lunges for each leg. Rest 20 seconds. Do 4-6 more reps
for each leg.
Then move immediately to decline close-grip pushups and go 1-2 reps
short of failure. Rest 20 seconds and do another set of pushups
until you are 1-2 reps short of failure. (You should get about 20%
of your original number of reps.)
Rest 1 minute and repeat the entire process up to 2 more times.
Metabolic Muscle Turbulence like never before.
Bodyweight training is the fitness world’s gift to you this holiday
season. And my gift to you is a 35% off sale on the TT 6-Month
Bodyweight Manual here:
=> http://georgettepann.com/TTBW<== Sale ends Thursday