TapouT XT Week 4 Recap

Week 4 introduces you to two additional workouts, Buns & Guns and Muay Thai.  For me, it was a chance to test TapouT XT on the road in a place you might not think of as a normal workout area.  You get to use the loop band in the  Favorite Exercise of the Week.  Lastly, there's a some help for you if you over ate like me for Father's Day.

Buns & Guns Workout


Buns & Guns is one of those sneaky workouts that hit all those hip and glute muscles that most of us neglect.  The bicep and tricep workout is pretty good too.

Those loop band exercises will put the hurt on you, especially if you're not use to doing a lot of exercises with them.

Wrapping the resistance bands around your feet can be time consuming sometimes.  Don't be afraid to pause the video while you get the resistance bands in place for exercises like the Glute Bridge Curl.

Muay Thai


Understanding Muay Thai's philosophy of the "Art of Eight Limbs" makes you realize why Mike chose the exercises he did in the TapouT XT Muay Thai workout.  Hopefully you have more coordination than I do and can do the Jump Switch moves without looking like a jester.

Jump Switch Exercise

Keep these couple of things in mind to make the most of the Killer Move: 4x 4x 4x 4x.

  • Twist your torso into to the knee strike to maximize your core activation
  • Rotate in to the punch for the squat upper
  • Keep your hands in fight position in the push kick
  • Rotate in to the squat elbow similar to the squat upper


TapouT XT on the Road


I had a chance to try TapouT XT on the road when I did had some work to do in Northern Nevada during Week 4.  Let's just say my workout area was a bit unconventional, but I did Buns & Guns, Muay Thai, Yoga XT and Brawl & Sprawl.

Workout Area on the Road

TapouT XT did great even in this small office space.  The occasion came up when I had another coworker want to do two of the workouts with me.  We just moved to a little bigger space, surprisingly not much bigger though.

Favorite Exercise of the Week


An exercise in Buns & Guns wins this week.  The Knee Strikes with the loop band are ruthless on your hip flexors and abs.  Focus on the form on these over number of repetitions.  Make sure to bring your knee at least waist high.

Knee Strike with Loop Bands


Recovering from Father's Day


Holidays, even ones like Father's Day can be taxing on the diet.  When someone makes you a meal or has plans to take you out for a meal, you don't want to say, "Sorry, I can't eat that because I'm on the TapouT XT diet."  Some things you can do for the next celebration are.

  • Keep your family and friends in the loop about you doing the TapouT XT program.  If they know ahead of time they will be supportive of what you're trying to do.
  • If you can pick where you want to go for a restaurant, this lets you control things a little more for menu items.  Here are 10 tips for eating out while on a diet.

I know how hard it is to not go back to what your parents said about not wasting food and eat everything on your plate.  Even if you end up succumbing to the food, all you can do is try and use some of the tips above and get back on the TapouT XT diet the next day.  

If you feel like you need a little more clean eating to make up for the day before or ever wondered about the Clean Eating lifestyle, Jess over at Will Run for Food has a good article on why you should consider Clean Eating and ditch those cleanse diets


Next Week


Week 5 has the 30 day picture and recap, Ripped Conditioning, along with some other articles I couldn't finish while I was working in Northern Nevada.

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4 comments:

  1. Could you recommend a good loop band price?

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    1. I have been using the Aylio 3 Loop Band Set. The set is $18 from amazon. I started out with the lightest one and have worked to the medium in 8 weeks. I'll probably use the medium one for the rest of the time and go to the heavy band when I start TapouT XT over.

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  2. I ended up buying a set from target for $10, they are the long ones, so I can tie them where I think they will work best, I'll update on how that works out on friday, thats buns and guns day! lol

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    1. "You want buns like these? You want guns like those?" heh. Hopefully it'll work out for you.

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