After a super soggy June here in the Northeast, we couldn't have asked for nicer weather in July - clear blue skies, low humidity and below normal temps. It's really spectacular and why anyone would want to spend days like this in a gym is beyond me.
This is the perfect weather for exercising in the great outdoors, and you can do this effectively with little or NO equipment.
A good place to start is with the Turbulence Training Bootcamp workouts. For those of you at an Intermediate fitness level, I've posted a sample workout back in June.
While Craig Ballantyne marketed the Bootcamp Workouts to fitness trainers/professionals, I really do feel that the bootcamp package one of the better Turbulence Training investments as in total you get 21-workouts for less than $5/apiece.
With that said, you can also develop your own bodyweight cardio workouts. Here's some pointers from Craig:
When putting together a BW circuit, I like to go in this order:1) A fast, dynamic bodyweight exercise (jumping jacks or running in place)
2) A bodyweight squat (total body warmup) - Prisoner Squat or Y-Squat
3) An easy pushup (regular or close grip, kneeling if you are a beginner)
4) A single-leg exercise (such as a walking lunge with a pause at bottom to stretch psoas and rectus femoris - aka "hip flexors")
5) An upper back exercise (pullups, inverted rows, or resistance band rows if you don't have a bar; or stickups if you have nothing at all)
6) Another single-leg exercise
7) A total body ab exercise (x-body mountain climbers are great)
8) Another total body, fast paced exercise (burpees, jump rope, jumping jacks, sprints, running in place, etc)
Do this as 1 giant circuit. No rest between exercises. Rest 1 minute at the end of the circuit and go through this 1-3 more times depending on your fitness level.
BEGINNERS should only go through this once, and at an easy pace AND with REST between exercises. Be CONSERVATIVE anytime you start a new program.
Train hard; stay strong.
Peace.
Susan
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5 Responses to "Bodyweight Interval Cardio Circuits"glad you like it!
It's the best value on the Web Craig! And that's NOT just my opinion .... I'm consistently getting positive feedback from CFB readers who have given it a try.
It's brilliant!
I tried this thinking that it would not be enough of a workout. I was pleasantly surprised at how wrong I was. I was taxed after doing 4 circuits. And I like the flexibility this BW circuit allows. Being able to swap out/in different exercises will prevent this from becoming boring.
Dan, that's a great post and I hope people see it! The excuses people make for not working out ("I don't have time to get to the gym") are just pure silliness. These BW circuits require little time and no equipment and as you pointed out, more than do the job :)
its a really good posting. so i like it. because its so useful for me. i am a member of a gym. i will apply your information there. thanks for this.
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