Went to Atlanta early today, so had to improvise on working out. Fortunately, the workout from yesterday is perfect for a quickie on the road. I also brought along my 35 lb kettlebell.

So, first I did the workout from yesterday – the C8B300.

Rocked it out in 21:51, so beat yesterday’s time.

After, did 20 ATB uppercuts with the 35 lb kettlebell, rested for about 20 seconds, followed by 20 single arm swings and another 30 second rest. Did this entire thing again.

Capped off the workout with 10 windmills per side and then 5 turkish get-ups per side.

And then ate and drank terribly and have been paying for it all day today (while I’ve managed to eat terribly again – but at least avoiding the alcohol).

Prior to working out, walked probably a mile-and-a-half with the wife.

Today, did this Turbulence Training a.k.a. Craig Ballantyne cardio circuit called the “Crazy 8 bodyweight 300 cardio circuit” – C8B300 for short. It’s billed as a cardio workout and reminds me a lot of the more cardio-aimed CrossFit workouts. Rusty over at Fitness Black Book brought it to my attention the other day. Here are the details:

1. 60 Jumping Jacks: Done as fast as possible, but make sure you do full jumping jacks.
2. 15-20 Spiderman Pushups: I'm just doing normal pushups until they become too easy. Typically it is a breeze for me to do 40+ pushups, but it is much tougher when you do these with zero rest in between jumping jacks.
3. Walking Lunges: I take 20 steps total. This is the easiest part of the workout in my opinion.
4. Spiderman Climb: I do a total of 20 of these (10 per side) I really feel these in my abs and obliques.
5. Wall Squat: Do for 45-60 seconds. This hurts! Don't rest your hands upon your legs, since it makes it easier.
6. Planks: Do for 60 seconds. Tough after doing all these other exercises without rest.
7. 5 Burpees: Make sure and do a full pushup at the bottom and explode as high as pssible at the top into a jump. I'm still kind of uncoordinated with these…probably because I'm "smoked" at this point!
8. High Knees: Done as fast as possible. Do 50 total. I just count when my right leg hits the ground for 25. It is hard to count both legs for 50 since you are going fast. You will be dying about 1/2 way through.

Notes: Each exercise is done back-to-back with zero rest in between. You will want to rest, but immediately hit the next exercise. After this 8 exercise circuit is done, rest exactly 60 seconds. I usually run over to the microwave and set the timer. Those 60 seconds will feel like 15-20 seconds. Do this circuit 1 more time. Don't add in the 3rd one until you are ready.

The spider-man routines are totally new to me, so I did my best to do them right. However, I know my form needs some practice. Also, Craig says the static wall squat is a 45 second manouever.

Here’s Craig providing examples of each exercise:

Final note, I couldn’t quite add it up to 300: I think the closest I got was 295 (note this is per round, so you really do close to 900 total reps/second-holds).

Took me 24:30 (resting a minute between the rounds). Was a solid workout that really ramped my heartrate and made me break a sweat. Amazingly, Ballantyne actually suggests you do 15 minutes at highest intensity cardio afterwards to top it off. Yikes! I’m passing on that this time around.

One thing I really like about it is that you can do this practically anywhere. You only need enough space to do push-ups and jumping jacks (assuming you could just sub doing the lunges-in-place).

Glad to add it to my repertoire!