Yesterday, I was feeling a little crazy. I saw that Craig has eliminated gluten and dairy for the entire month of July and honestly, I had thought… what can I give up?
I almost gave up diet soda, but it wasn’t really that big of a deal since I don’t drink those that often. Then I got crazy… I gave up any and all chips for the month of July.
That means no “Veggie Straws” that are really Champ’s, but I’ve been known to snack on those from time to time It also means no Mexican Friday nights…
… I can do this!
But enough about me… this is about you. This week, you’ll be celebrating independence. Now unlike all the other “experts” out there, I’m not going to tell you to avoid the parties just because of the food.
I’m more of the “enjoy yourself every once in a while” type, but with a little twist. Before I head out for my annual 10K, I’m hitting the gym SUPER early.
Mentally, this works better for me. Not only that, but I’m also going to add a bodyweight finisher, too. That way after the race, I can enjoy my pancakes…. Mmmm, pancakes on Independence Day. They taste just like other pancakes, only like… better.
Whether you’re knocking out pancakes or grilled burgers and hot dogs, use any of these knock-out bodyweight finishers on the big day and you’ll feel less guilty.
I’m throwing 3 versions at ya…. Density, Gauntlet and 20-10 style. Here we go!…
Density Finisher – Metabolic Deuces
This was the finisher I put all the trainers through at the TT Summit.
Do the following circuit as many times as possible in 4 minutes. If your form starts to suffer, you MUST rest.Vertical Jump and Stick (2) Explosive Pushup or Regular Pushup (2) Skater Hops (2) *Burpee/X-Body Mountain Climber Combo (2)
*Replace the pushup with an X-Body Mountain Climber…1 rep per side
Gauntlet Finisher (You’ll love the Gauntlet approach – one exercise is known as the “gauntlet” and you’ll have to suffer it for the whole finisher)…
The Bulgarian Gauntlet
Do the following circuit ONE time, resting only when needed.Bulgarian Split Squat (15/side) Decline Close-Grip Pushups (30) Bulgarian Split Squat (15/side) Mountain Climbers (15/side) Bulgarian Split Squat (15/side) Shuttle Sprint (Back and Forth 15 times) Bulgarian Split Squat (15/side) Total Body Extension (30)
20-10 Finisher – “The Planker”
Do the following circuit ONE time, resting as shown:Lunge Jumps (20 secs), rest 10 seconds Plank to Triceps Extension (20 secs), rest 10 seconds Close-Grip 3/4th Rep Pushups (20 secs), rest 10 seconds Side Plank (20 secs/side), rest 10 seconds Run in Place (20 secs), rest 10 seconds **Spiderman Pushup Plank (20 secs/side) Jumping Jacks (20 secs), rest 10 seconds Plank (20 secs)
** Hold the bottom of a pushup with one leg bent
Now if you want more ZERO equipment finishers, you can go here:
You’ll get more Density, Gauntlet and 20-10 Zero Equipment finishers PLUS 8 weeks of FULL Zero-equipment workouts that you can do in your backyard, your cousin’s laundry room or even in the middle of IHop.
Boom goes the bodyweight dynamite,