I'm sure you're like me and food is always on your mind. This week I shared with you how to make your chicken breasts not turn out like hockey pucks.
TapouT XT Week 3 Schedule
- Monday - Cross Core Combat
- Tuesday - Strength & Force Upper + Ultimate Abs
- Wednesday - Plyo XT
- Thursday - Yoga XT
- Friday - Legs and Back
- Saturday - Sprawl & Brawl
I don't know about you, but it is a toss up between Cross Core Combat and Sprawl & Brawl for my favorites this week. Coincidentally, they are the first and last workouts of the week.
You just start out right with a simple combination of Snap Kick and Push Kick. From there it's a killer series of kicks and a variety of core exercises that will leaving you feeling great. In fact, the favorite move of the week comes from this workout.
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Cross Core Combat Snap Kick Push Kick |
If you don't think Sprawl & Brawl is enough of a workout on its own, then you need to add some 2 pound weighted gloves like I did this week. You do this and you too will be saying OMG as you sweat bullets.
Besides giving you a great all body workout, Sprawl & Brawl ample practice sprawling to a voice command as well as a variety of strikes. Sprawl opportunity are often disguised as exercises like Plank Pops.
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Plank Pops / Elbow Combo |
Favorite Exercise of the Week
This little bit of pain comes from the Cross Core Combat workout. The Grinder is where you do a 10 down to 1 set of push ups and leg tucks. Done on its own the Grinder is a doable exercise, but when you put it at the end of a workout like Cross Core Combat you're toast.
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Even Number is Wide Push Ups Odd Number is Close Push Ups |
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Tuck Jumps |
TapouT XT Diet
Grill Your Chicken for Extra Flavor
For a little calorie free flavor, smoke your chicken with your favorite wood chips on the grill. Here are some tips for getting great results on the barbecue.
- Brine your chicken ahead of time.
- Soak your wood chips for about an hour in some water. Get this going while your brining your chicken.
- Setup the barbecue grill so there is heat on half the grill. See below for setup links.
- If you're using a gas grill without a smoker box, put your wood chips in aluminum foil with holes for smoke to escape.
- Some woods that go good with chicken are - apple, herb, hickory, mesquite, oak and pecan.
Indirect Grill Setups
- Gas Barbecue - How to setup your gas grill for indirect cooking [video]
- Weber Charcoal Barbecue - How to setup your Weber Kettle Grill [video]
Next Week
Next week looks like fun with two new workouts, Buns & Guns and Muay Thai! I need to get back to writing everything down for each day for the diet. I've done this before when I did Insanity and got great results.
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