December, 2010


31
Dec 10

Turbulence Training Seminar – Part 8 of 21


CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com The way you feel and the rate of your metabolism are completely disconnected. This may be difficult to understand so I’ll use an example to illustrate the point. Stimulants for example, will leave you feeling wired, while pharmaceutical depressants and food have the opposite effect in that they leave you feeling lethargic. Although they have the opposite effect on how you are feeling, they each will have the same effect on your metabolism. Why is this important? Because too often we get caught up in all the media hype surrounding words such as, “calorie burners” or “metabolism boosters”. We are already equipped with the most powerful calorie burner our own body and the exercise that we do. Bodyweight Circuit Training It’s nice to have a variety of workouts you can do to stave off boredom. So, if you want something in place of interval training, then an excellent alternative is bodyweight circuit training. In designing these workouts, I follow a proven formula that produces great results, but in a much shorter amount of time than usual. Although this type of training involves bodyweight exercises, you will still need machinery to perform some of the “pulling” exercises. However, if you don’t have access to equipment, then try to bring along a resistance band for the circuits. An added benefit of bodyweight circuit training is the flexibility in accommodating all levels of fitness. If you find an exercise to be too


30
Dec 10

Bodyweight Workouts with TT BW Cardio 2.0 Workout B


CLICK HERE for a FREE Workout www.turbulencetraining.com This is workout B of the Bodyweight 360 program and in it you will do each exercise with no rest in between, rest one minute, and then repeat the circuit up to two more times. This bodyweight workout is an intermediate cardio-interval type of training. As such, you can easily use it at the end of your strength training workout in place of cardio machine interval training or simply as a stand alone workout. So, place your feet together and hands down by your sides and then perform 50 repetitions of Jumping Jacks. While doing this exercise, you want to make sure when you raise your arms that they stay behind your head and you’ll find that this helps improve your shoulder mobility. The next exercise is the Split Lunge Jump. So starting in the lowered position of the lunge, jump up and switch leg positions. You want to make sure that you are doing this quickly, but within control while also keeping your body upright and balanced. Also, sse lots of power to drive up and repeat for 10 reps per side. Once those are all done, you are going to go down to the ground and do 30 Close Grip Push ups. With hands shoulder-width a part, perform a regular push up, while tuckingyour elbows into your sides. Immediately and without rest go into Bodyweight Squats for 50 repetitions. After the squats you will do an exercise where you go from Push up to Plank. So, starting out, get into the push up position. Next, if you are working your


29
Dec 10

15 Minute Express Workout C


www.turbulencetraining.comVisit Turbulence Training to get your FREE sample fat burning workout. Click here to get started www.TurbulenceTraining.com This is Workout C from the Turbulence Training Express program. It’s a 15-minute circuit and you will be doing 6 exercises each for 30 seconds. You will actually be done with this circuit in about 3 minutes. The first time through, go nice and easy and do more of a warm-up circuit. Then the next time around go more intense and push harder through the rest of the circuits. Try to get through 5 circuits in 15 minutes. Start out with a prisoner squat for 30 seconds. Interlace your fingers behind your head, pull your elbows back and keep your chest up. Your feet are slightly wider than hip width apart. Keep your chest up and push your hips back as you squat down. Keep your shoulder blades pulled together and your head back as much as possible. Next, you will do 30 seconds of kneeling close grip pushups. Keep your body in a straight line and place your hands shoulder width apart. If you are strong enough, you can do regular pushups. Tuck your elbows into your sides as you lower down and then drive back up. You will feel this more in your triceps with the close grip pushups. Grab a set of light dumbbells and do dumbbell rear deltoid raises. Bend your knees as you push your hips back. Lean forward slightly and raise the dumbbells out to the side. This is working the back of your shoulders and the muscles between your shoulder


28
Dec 10

A Fat Loss Workout with TT Hawaii Workout


CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Here’s the perfect workout that you can do on the beach to stay in shape while on vacation. In this workout you’ll do three exercises back to back with no rest and in circuit fashion. Once you’ve made your way through the circuit, rest one minute and then repeat for a total of five times. The first exercise is the Prisoner Squat. This is a great way to involve your upper back in a squatting exercise. Withyour hands behind your head and your feet slightly wider than shoulder width apart, push you hips back and squat down to parallel, and then drive back up. Repeat 15 times. Immediately go down to the ground and perform the Spiderman Pushup exercise. So, start in a regular pushup position, but then as you go down bring one knee up to your elbow and then back out and push back up. Alternate sides. You will do a total of 12 pushups, 6 per side. Once you’ve completed all your pushups, you’ll then go into Mountain Climbers. Again from the push up position, next bring one knee up to your chest and then back out, alternating sides. Be sure to keep your back flat and your abs braced throughout. Do 15 reps per side. Craig Ballantyne from Turbulence Training and TTMembers shows us how to lose fat and gain muscle with this full body workout from Hawaii’s North Shore.


27
Dec 10

Gain Muscle and Lose Fat with TT 2K9 Fusion Warmup


CLICK HERE FOR A FREE WORKOUT!! www.turbulencetraining.com This is the 2K9 Fusion Fat Loss workout. This is the updated version of the 2K6 program, so you’ll discover new exercises and new ways of doing things. You’ll start out with a total body warm up using only your bodyweight and really focusing on the hips. This will eliminate a lot of the pain from your lower body as well as allow you to perform the exercises much more easily. The first exercise in the warm-up will be running in place for 20 repetitions in total. Next up is an exercise called the Duck Under. So, from a standing position, step out, push your hips back and slide across while ducking under. After that exercise you’ll do Step Overs. So imagine you are stepping over something and bring your knee up in front and then outward over a tall invisible object. Then bring your other leg up and over as well, then go back the other way. So you’re really trying to loosen up your hips in a whole bunch of different directions. Next up is a dynamic flexibility exercise for the hamstrings called Leg Swings. So, hold onto something for support, and then swing your leg in front and behind you. Start out nice and slow as you don’t want to stretch the hamstring too much on the first couple swings, and then slowly increase the range of motion with each swing. Do 20 repetitions on one side and then 20 on the other. Then you’re going to go into an exercise called the Pull Down Push up. So, spread your fingers out and get in


26
Dec 10

new zealand pool workout


CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com I’m going to show you a few different ways in which you can benefit from doing pool exercises. First, the buoyancy of the water will not only help beginners perform the exercises a little bit easier, but the water will also help advanced individuals with some of the more difficult exercises. An added benefit of the water is that it removes some of the stress normally placed on the joints in regular out-of-water exercises. The second thing I want to show you is how you can do some jumping and running exercises in the water and again removing some of the stress from the joints. So to begin the pool exercises, I’ll start with a basic bodyweight prisoner squat. As you go down, the water will force you back up, making this exercise easier to perform and again removing the added stress on your joints. This is precisely why you see so many aquatics exercise classes these days. If you are advanced, then you can do a single leg squat. To perform this exercise in the pool, lean up against the side of the pool, bring one foot out in front and grab it with your hand and squat down. By doing this exercise in the water, you will have much better balance than if you were to do it as a free weight exercise. Another great pool exercise beginners and advanced alike can benefit from is the lunge. This is an especially good water exercise to do if you are a bit weaker or have bad knees. There are a number of bodyweight exercises you


25
Dec 10

3 WEIGHT LOSS TIPS


CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com I’m going to give you 3 weight loss tips today. The most important thing when doing a weight loss program is your nutrition. So the first thing you will want to do is calculate how much you are eating now, and then improve the quality of the food you are eating. If you’re still not losing weight, then start to decrease your calories by 1 – 20 percent per day. That is the simplest nutrition tip you will ever get. The second weight loss tip is to include strength training exercise. That may sound odd for some of you who do not associate strength training with weight loss, but I guarantee you that it will help you lose bodyfat. Finally, the third weightloss tip is to use interval training instead of regular cardio training. Slow cardio training is really a waste of time because it takes up so much time, but doesn’t give you a lot of results. Whereas interval training can be done in half the amount of time and burns more belly fat as proven in a research study compared to regular cardio training. So those are the 3 best weight loss tips that anyone can give you.Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started www.turbulencetraining.com And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here www.ttmembers.com For the most effective exercises to burn belly


24
Dec 10

5 Best Kettlebell Ab Exercises


CLICK HERE for a FREE Workout!! www.kettlebellworkouts.com In this video you will discover the 5 best kettlebell exercises for training your abdominals. For all the exercises you will be working your abs just as hard if not harder, than what you would be doing with regular crunches. The first exercise is Windmills. So, with the KB up overhead, keep your knees straight, brace your abs and lower your opposite hand down to the ground while keeping your eye on the KB up overhead. Be sure not to let your back round. Doall reps for one side and then switch arms. The next exercise is Kettlebell Swings. This exercise is a very important exercise for your abs in that they work your abs the way they were meant to be worked by stabilizing them. So, with your arms outstretched below, grab the KB with both hands, and using your only your hips and your legs drive the KB forward. Your arms will just be along for the ride in this exercise. Keep your upper and lower body braced at all times, while maintaining a flat back. Another great exercise is the Around the World Kettlebell exercise. For this one, you want to brace your abs and squeeze your glutes at all times. Next, take the KB behind your back, switch hands and bring the KB around front, handing off to the other hand in a continuous motion. You want to maintain an upright torso and go as fast as possible throughout. Once you have done all the reps one way, switch and go the other way. You will be resisting rotation which will work


23
Dec 10

BODYWEIGHT 350 CHALLENGE


CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is the Bodyweight 350 Challenge which means you’ll do 350 repetitions in back-to-back-to-back fashion with as little rest as possible. To start out you’ll begin with Prisoner Squats for 45 reps. So, placeyour hands behind your head and keep your elbows back. Next, push your hips back and squat down and then back up. Next is 40 Push-ups. Break these up into blocks if you need to, but make sure you get through them all before going on to the next exercise. Immediately following the push-ups will be 20 Jumps. Be sure to jump right back up as soon as you land. From there you’ll go into 20 stability ball Leg Curls. So, with your heels on the ball and your hips bridged up in the air, curl the ball in and then back out. Be sure to keep your body in a straight line and your hips bridged up at all times. After the leg curls, go immediately into 20 stability ball Jackknives. Place your elbows on a bench and your feet on a ball. Next, brace your abs and bring your knees into your chest and then back out. Make sure your body is in a straight line at all times. Once you’ve completed all the jackknives, you’ll then do 40 Step-ups (20 per side). So, with one foot up on the bench, use your lead leg to drive up and then slowly lower back down. Be sure to keep your lead foot up on the bench at all times. Do all reps for one side and then switch sides. Okay, you’ve now completed 185 reps and you’re more than half way there


22
Dec 10

BODYWEIGHT 200 CHALLENGE


CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com If you passed the time requirement for the Bodyweight 100, then you’re ready to take on the Bodyweight 200. To start out, you’ll do Prisoner Squats for 45 reps. So, placeyour hands behind your head and keep your elbows back. Next, push your hips back and squat down and then back up. Move immediately into 30 Push-ups. Break these up into blocks if you need to, but make sure you get through them all before going on to the next exercise. From there you will do 10 Jumps. Be sure to jump right back up as soon as you land. After finishing all your jumps go into 10 stability ball Leg Curls. So, with your heels on the ball and your hips bridged up in the air, curl the ball in and then back out. Be sure to keep your body in a straight line and your hips bridged up at all times. Once you’ve finished the leg curls, go immediately into 10 stability ball Jackknives. Place your elbows on a bench and your feet on a ball. Next, brace your abs and bring your knees into your chest and then back out. Make sure your body is in a straight line at all times. Next up in this Bodyweight challenge is 20 Step-ups (10 per side). So, with one foot up on the bench, use your lead leg to drive up and then slowly lower back down. Be sure to keep your lead foot up on the bench at all times. Do all reps for one side and then switch sides. Okay, back to the upper body, this time with 5 Pull-ups. With an overhand grip and slightly wider than