Feb 3 2012
Ready to blast your upper body? Turn it up, turn it on, let’s go!
This is a workout you can do with just your own body weight that will set your chest, biceps, triceps, and abs on fire!
This workout is going to be hard, I won’t lie. It is going to kick your butt. Even so, it is also great for beginners because you can modify everything. I’m sorry in advance for the diamond pushups and the side to side chin ups. The trick is to never give up and just keep going.
The full workout breakdown is below and includes how many reps, sets, and gives some of my tips on form. All you need is a closet rod (a broom, mop, or wooden dowel would work too, a couple of chairs and 2 frisbees (or a few rags sprayed with pledge if you are doing this on a hard floor instead of carpet).
Go for your own personal best. Remember to post your scores below! I want to know how you did! Turn me on! Let’s do this!
xoxo ~ Cori
Turn Me On Workout
SONG: David Guetta – Turn Me On (featuring Nicki Minaj)
|Time: Personal Best! Shoot for Under 45 Minutes|
|Workout Type: 600 rep challenge|
|Workout Exercises: 9|
Get your gear:
No gear needed.
Just your own body and the will to kill your workout.
Buy the same nutrition products as me:
Get your protein here
Get your super greens here
Get your PB2 here
Get your egg whites here
Get your tea here
Absolutely no equipment needed. You will need a closet rod (or broom, mop, wooden dowel, or something similar), 2 chairs and 2 frisbees (or towels if you are on hard floor). You can also take this workout outside to a park or to the gym. Frisbees will work on grass just like they do on carpet.
2 warm up exercises. 7 upper body exercises. The reps and sets are below. Don’t do a circuit, do 4 sets of each exercise before moving on and keep the exercises in order to get the most out of it.
Remember to post your scores! I’m letting you know how long it took me to get through the workout. POST YOUR TIME! Keep track of your workouts so you know when you’re making progress!
Rotator Cuff Warm Up:
External Rotation 25 x 4 (2 each shoulder)
Single Arm Scarecrows 15 x 4 (2 each shoulder)
Slider Push Ups
10 – 10 – 10 – 10 right
10 – 10 – 10 – 10 left (alternating right to left each time)
Use the frisbees (or towels) to slide your hand to one side as you lower your body for each push up. Alternate sides, doing 10 on each side for each set. To make it easier drop to your knees. To make it harder elevate your feet.
10 – 10 – 10 – 10
Try to push both arms up at the same time. They look easy, but are so tough. Drop to your knees to make them easier. Elevate your feet to make them super hard.
Diamond Push Ups:
10 – 10 – 10 – 10
Hands together in a diamond pattern. Keep your elbows in towards your rib cage. Drop to your knees when it gets tough. Feeling strong? Elevate your feet. Bring your chest all the way down each time. No partial movements on this one!
Side to Side Chin Ups:
10 – 10 – 10 – 10
Elevate your feet. Under hand grip. We are focusing on your biceps, not your back. Chin up, straight up to the bar. Go right. Stay Up. Go left. Stay Up. Back to the middle. Tap your butt to the ground. That’s one rep. Alternate which side you go to first each time. To make it easier keep your feet on the ground. To make it harder… don’t tap your butt to the ground. Feel the blood pumping in your arms?
Row to Chin Up to Knee Raise Hang:
10 – 10 – 10 – 10
These are so tough. Row yourself up to the bar, but as you do raise your chest to the bar, in a chin up position. Lift your legs, knees into your chest, and hold it. Squeeze your biceps and lift yourself just a little higher.
V-Sit (Modified with Knees Bent):
25 – 25 – 25 – 25
If you have trouble with 25, break it up. Even if you have to break it up… try to go for the full 25 reps for at least the first set! Keep your chest up as you bring your knees in. Keep your back long and tall.
V-Sit (Legs straight):
25 – 25 – 25 – 25
If you feel it in your hips more than your abs, just do more sets with your knees bent until your abs get stronger. You might also want to work on your hip flexor flexibility and strength. Keep your chest up. Keep your back long and tall.
I finished this workout in just under 30 minutes. I had to drop to my knees on the last set of the side to side push ups and the last set of the diamond push ups. Next time I want to get it done in under 25 and stay on my toes the whole time.
Try to get this workout done is under 45 minutes if you are a beginner, or under 30 if you are experienced.
Over the next 3 weeks I am posting 5 workouts each week. Each workout will be 600 reps. This week all of the workouts are bodyweight exercises, but they will still be super tough!
Next week the workouts will also be 600 reps, but I will add some difficulty with a few pieces of equipment you can use at home. The third week I will modify each exercise to progress to a more advanced level.
I like to post something about cardio and nutrition at the end of every post because it is important.
Cardio and nutrition are going to be two of the most important parts of achieving your results, no matter what what your goal is. You can not work off your nutritional decisions with exercise. What? You can’t eat a donut, then just do 2 hours of cardio and *poof* it will be like it never happened? That’s what I’m saying. Come on. No. You can’t.
Your body doesn’t work like a simple addition or subtraction problem. It is not calories in vs. calories out. What you eat has a chemical effect on your body. Even if you do cardio to ‘burn it off’ the chemical effect is still present. Different sugars have an affect. Different proteins have an effect. Different fats have an effect. When you take a vitamin, you understand that it has an effect in your body that cardio will not ‘work off,’ right? Food works the same way. Different foods have positive and negative chemical effects within our body. You can’t just work them off.
You have to unlock and unleash the body fat by working with your body in every aspect. Your body works in harmony like a symphony. When one instrument is off, the entire song doesn’t sound right. A good steady drumbeat can’t make up for a guitar that’s out of tune. 2 hours of cardio cannot make up for a donut. Or pizza. Or macaroni and cheese. Or wine and a baguette. Got it?
I do a minimum of 45 minutes of stairs with intervals as cardio each and every day. When I’m trying to lose fat I usually do two separate 45 minute cardio sessions a day. Even while I have been recuperating from the car crash, I have still been able to do at least one session of my daily cardio. I love my cardio and I like to stay conditioned. I personally prefer to do a little more cardio than the average figure competitor, then also eat a little more. It takes more time and effort, but I feel the pay off is well worth it. The pay off is that I feel awesome. I feel energized by cardio. I love it.
Post Workout Nutrition
When I was trying to gain muscle I finished every workout with a protein shake, animal protein, and some complex and simple carbs. These are healthy choices for gaining or for performance. These are not the right choices for me for trying to lose fat, define and sculpt muscle. Trying to define and sculpt muscle is different from gaining muscle. This means I need to eat something different.
When I am trying to lose fat and sculpt muscle, I am much more strict with my diet. Only true food sources. No protein powder.
I finish up every workout with lean protein from true food sources (a little red meat, white chicken, white fish and egg whites are best) and some dark green veggies or Super Greens mixed with water only. Again, no protein powder. If you are a vegetarian you would most likely need to supplement with protein powder. If you are not, let me say again that true food sources work best for losing body fat.
Even when I am trying to lose fat, I still FEED my body.
Want more information about nutrition? Check out BPM.tv Nutrition 101.
You can also look at my current personal fat loss diet in order to get ideas on how to develop your own nutrition plan.
You can click on the link to my fat loss diet to get details about what works for me, but here is the basic breakdown.
This is my meal plan while I am trying to lose fat and define muscle. My carbohydrates come from complex sources only and are kept to about 100 grams per day.
My sugar is kept at about 18 grams per day. That’s it. That is less than what is in one banana. That means fruit is not in my fat loss nutrition plan. My sugars come from minimal amounts that naturally occur in veggies and in the complex carbs I eat each day. No matter what your goal, I highly recommend you watch your sugar intake, even ‘healthy’ sugar like fruit, and moderate it to a minimum based on your own personal goals.
My protein is kept at about 250 grams per day and comes from high quality, organic, free range (or wild) lean animal sources. My fats are kept at about 40 grams per day and come from my protein and complex carbohydrate choices (not additional plant sources like olive oil, coconut, nuts, or avocado).
That equals about 1800 calories per day. I don’t drop it much lower than that.
I eat natural, organic, whole foods that I cook myself, or if possible I eat them raw. I drink 1 to 2 gallons of water and a couple cups of either coffee or tea. There is no mysterious, magical diet. If you want to lose bodyfat you need to eat a fair amount of lean protein and A LOT of green veggies at every meal. Period.
Did you like this post? Tell me in the comments!
Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!
Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Let’s inspire each other.