Bodyweight Gauntlet with Q and A

It’s starting to get out of control… my love for “Gauntlet” style finishers. I got so obsessed, I asked my wife to film me in my own backyard doing a finisher I wrote for a client that has worked really well. Watch it below:

Good times. Let’s take a peeky at that finisher again in case you want to give it a go:

The Total Body Extension Gauntlet
Do the following circuit twice, resting for 30 seconds between circuits:

1A) Total Body Extensions (20)
1B) Prisoner Squats (15)
1C) Total Body Extensions (20)
1D) Close-Grip Pushups (15)
1E) Total Body Extensions (20)

That’s a bodyweight finisher you can knock out anytime, anywhere. I have more cool bodyweight stuff coming, too. Brace yourself Betty.

Who’s Betty? Who knows.

Let’s talk some more bodyweight exercises. Check out how Scott Rawcliffe gets to torture me at the TT Summit below with a unique tricep exercise:

Good times with bodyweight exercises. No, I take that back – GREAT TIMES.

Alright, I have lots of questions to get to, so let’s jump in.

Q: How do I get rid of loose skin from my previous fatness?
A: Ha, well played on the word “fatness”. Unfortunately, I do not have a “magic answer”. I know I STILL have loose skin from my fat boy days, but it has gotten tighter as I continue to work hard and eat better. So, my answer is patience. Keep eating well and never give up, and that skin will get a little tighter. Don’t give up.

Q: How do I work out without weights?
A: I do have a NO equipment required bodyweight metabolic resistance training program coming really soon. But in the meantime, you can have an amazing workout with 1-1/2 rep Bulgarian Squats, Eccentric Pushups, Spiderman Climbs and other fine moves. I recommend Craig’s Bodyweight Program.

Q: I have a nagging pain in my arms whenever I do chinups or pullups. Is there anything I can do?
A: I am not an injury expert, but my friend Rick Kaselj is and I had him throw us knowledge bombs on that subject by clicking here.

Q: Do you know of any full-body exercises that build muscle as well as provide cardiovascular conditioning?
A: I don’t know about you, but when I perform Deadlifts, my heart starts pounding at around rep 2. So my answer is the deadlift.

Q: How to work out more effectively for fat loss?
A: That’s laid out right here

Q: What is more important in a workout, length or intensity?
A: Great question – and without a doubt, it’s intensity. I’d rather have an amazing 20-minute MRT workout than do an hour of stuff that won’t help me with my goals. For intensity, this is  how to pick the perfect weight – if a program calls for 8 reps, pick a weight that you can lift for no more than 9 reps. If you only have 1 rep left in the tank, you found the optimal weight to use.

Q: There is a lot of text without a picture so far. What do you recommend?
A: I suggest this awkward photo:


Q: Will drinking a beer a night hurt my chances of losing the dreaded “pooch” belly?
A: The truth is this (and I learned this from Alwyn Cosgrove) – everything you do is going to take you closer or further away from your goals. What you need to do is this – look at the overall big picture. Can you have your nightly beer each night and then 3-4 on the weekend days? Of course not. I personally do not drink any alcohol, but you need to set up your own guidelines that allow you to still lose fat, yet enjoy yourself. You may have to cut back, you may not. See what happens after 2 weeks, and then re-evaluate.

Q: How can i enjoy food if i only have few options and combinations of it, if I try to eliminate all of the toxic foods? …sugar, grains, flour, and everything manufactured by human beings what are my food options? only fruits and vegetables?

A: Nothing wrong with fruits and vegetables – if you want to avoid processed foods, aim for foods that have 5 ingredients or less. If you enjoy meat, you can eat grass-fed beef, etc., etc., too.

Q: Do you use intermittent fasting?
A: I sure do… I use a variety of fasting, too. Currently, I’m experimenting with a daily 14-hour fast and I’m kind of digging it. I have read Brad Pilon’s Eat Stop Eat twice.

Q: I don´t have a problem on losing fat, but I do get a hard time gaining muscle…what exercises should I do, reps, sets, etc….

A: It’s too much detail to go into here, but I recommend TT for Meatheads, and eliminate the intervals. Increase your daily caloric intake, especially around your workouts.

Q: How do I get better at my chinups?
A: Ahh yes, irony strikes again. I just posted this yesterday. Clickity click and you’ll get some strategies.

Alright kids, good stuff. More Q and A coming, and I’m hoping to have a cool bodyweight (zero equipment) program ready for you soon.

Finish this week strong,
Mikey, CTT

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Leave A Reply (8 comments so far)

  1. Frank A
    11 years ago

    Hi Mikey, Thanks for the videos – they were cool, so were you… I’m training tonight with weights (Old School, New Body program – F4X-LEAN workout) so I’ll add this at the end and let you know tomorrow my experience!

    • Mikey
      11 years ago

      Sure thing Frank – hope it goes well. I know you will rock it.


      • Frank A
        11 years ago

        Well here are the results…drum roll please! About a minute after I completed the weight training I did the first circuit of the gauntlet. I was really huffing and puffing. I had to modify by taking a 1 min rest instead of 30 sec. Then I had to modify the push ups by doing the last 7 from the kneeling position.

        So what seems to be pretty easy on paper isn’t! It took me about 3 min to finally catch my breath.

        So……………. You ROCK! Thanks.

        • Mikey
          11 years ago

          Frank for the win!

  2. Frank A
    11 years ago

    I like this template! I see where you go total body to lower body back to total body to upper body finishing with total body. I see where I can substitute lunges and other squats for the lower body 1B) portion. What are substitutes for upper body besides different push up positions that don’t require equipment? This is for travel purposes.

    At home I can sub with inverted rows, renegade rows, pull ups/chin ups.

    Am I getting the concept?

    • Mikey
      11 years ago

      For upper body, you can use chinups or pullups (use negatives), but obviously, cut back on reps. Other than that, pushups it is.

      Sure, you could use DB rows/inv rows, etc, but the rep scheme would probably change (less reps).

      But yes, it’s a total body focused finisher – good stuff Frank, nice work

      • Frank A
        11 years ago

        Thanks Mikey. You are generous with your knowledge and help to ensure people do the exercises correctly and not cause injury.

        I put in my vote early for you to be TT Trainer of the year next year.

        • Mikey
          11 years ago

          Frank, thank you very much buddy. That means a lot!