Bodyweight 400
This is a class favorite at Gordon Studio:
Warm Up:
Y-Squat- 10
Arm Crosses-10 per side
Prisoner Lunge-8 per side
Mountain Climber- 10 per side
Leg Swing- 10 per side
Rest 30 seconds
400 Challenge:
25 Jumping Jacks
25 Body Weight Squats
25 Push Ups
25 Total Body Extensions
Rest one minute and repeat 3 times for a total of four rounds (400 reps total).
We got through it quickly enough on Friday that I added this incredibly simple finisher:
Cross Body Mountain Climbers: 20 Seconds on, 10 Seconds off for 4 rounds.
Total Body Stretch
With modifications this can be done by all fitness levels, and they feel incredibly empowered afterward.
With TT we can actually get our students to astonish themselves with their own abilities, and when they feel great, junk food loses a lot of its appeal.
One of my students, Dody, reached her goal weight of 145 pounds last week- down from 161. She said that she wasn’t really aware that it was happening. She knew her pants were looser- a lot looser, but that the 145 on the scale was a shock.
Been there! When I got back to 122 after Vegas I was thinking, “How did that happen?”
Simple- total commitment to Sugar Freedom, no cardio except walking, and TT.
After I met with my fitness colleagues in Las Vegas, I made a promise to myself that I would eat, train, and teach in a way that I know to be consistent with the best current science, and with my experience, and that of the most successful trainers and coaches I can study.
I realized that I had to answer and act on this question once and for all:
Do you want to teach what is popular, or do you want to teach what works?
Two years ago, I made a choice to teach what was popular, and I lost the body of my dreams when I slowly but surely re-gained 15 pounds over the course of the following year.
I don’t think it’s coincidence that I finally got my weight back to goal range after I took a break from the cardio/aerobic classes I had been teaching.
My transformation happened after age 40, and what I have to accept once and for all is that, for someone like me who is susceptible to obesity, steady state, moderate intensity cardio sessions that last an hour or more are simply not an option if I want to maintain my fat loss.
The proof is right in front of me when I see my Turbulence Training students get leaner, stronger, and dare I say it, great looking bodies week by week.
Women in their teens, twenties, and early thirties may be able to cut their calories to the bone and do as much cardio as they want, but I have to accept that at almost age 50, I can’t.
So with patience, good technique, and the right eating strategy for your body, you a can get to your goal weight after 40 and beyond. And the best news is that that you can enjoy the journey.
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Speaking of 50, my friend and colleague Shawna is that age, and her challenge burpee program is right in line with what I know to be effective: You can check out her training program by clicking the blue link underneath Shawna’s picture:
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| Shawna at 50: Amazing! |
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