CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com You’re probably thinking two workouts per week at only 20 minutes are not enough to lose fat. To be honest, however, if you combine a great diet with those two workouts, then you’ll experience incredible changes. But, if you want to do a little more then you can do my favourite stability ball circuit on your off days. This is an excellent way to strengthen your abdominals as well as your hamstrings in a way that is hard to replicate with barbell and dumbbell exercises. This 10-15 minute circuit will be six exercises added on at the end of a Depletion workout or you can use it as a third workout and include intervals at the end. For the circuit, you will complete each exercise with no rest in between. Once you have completed a circuit, rest one minute and then repeat two to three times. For the stability ball circuit you will alternate between ab exercises and lowerback exercises. To start, you will do the stability ball ab rollout. What you want to do is place your knees on a mat, your hands on top of the ball, and then roll out and back in. Now, there are many different ways to do this exercise. For instance, you can roll out and back in quickly or you can go really slow on the way out and quick on the way back in. The important thing is to mix it up every time you work out. Also, be sure to keep your abs braced and your body in a straight line throughout the exercise. After the rollout exercise, you will do …
Posts Tagged: Ball
8
Nov 10
Stability Ball Circuit for Abs and Legs
7
Nov 10
Kettlebell Bodyweight Stability Ball Exercise Workout
Get your free home gym fat burning workout www.TurbulenceTraining.com Here’s an 8 exercise circuit I did in just a tiny space in my small apartment using a kettlebell and a stability ball. It’s a great total body circuit to help you burn fat in no time at all. Exercise #1 Kettlebell Squat – 15 reps Exercise #2 Ooops! Forgot to do a Stability Ball exercise. So just do classic pushups instead for 10-20 repetitions. Exercise #3 Kettlebell Swings – 15 reps Exercise #4 Finally, a Stability Ball exercise! These are called “Y’s” and “T’s” and work the muscles of your upper back between your shoulder blades. Do 8-10 reps for each position. Exercise #5 Kettlebell Shoulder Press – 8 reps per side Exercise #6 Stability Ball Leg Curl – 10-25 reps Exercise #7 1-Arm Kettlebell Swings – 12 reps per side Exercise #8 Stability Ball Rollouts – 8 reps, nice and slow on the way out! So, there’s a very simple workout, where you alternate between the kettlebell and the stability ball. Rest one minute at the end of the circuit and go through it again 2, 3, 4 or even 5 times for a great total body workout. More info to come!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 fat and get …
28
Sep 10
Stability Ball Ab Exercises
CLICK HERE for a FREE WORKOUT!! www.TurbulenceTraining.com and Here are my 3 favourite stability ball ab exercises that can be done at home and will build your abdominals to give you that six pack look. The first exercise is the stability ball rollout. So to get into starting position, kneel on a mat, with your body in an upright position and hands on the ball. Now, roll out for a count of 3 seconds, stretching your abs, and then return to the starting position by contracting your abs for a 2 second count. Perform a total of 10 repetitions for this exercise. After the stability ball rollout, the next exercise to perform is the stability ball jackknife. There are a couple of ways this abs exercise can be done; one, with your elbows on a bench and feet on the stability ball, or alternatively, with your hands on the ground and your body in the pushup position. For the purposes of this explanation, I am going to do it with my elbows on the bench. So to start, place your body in a plank position with your elbows on the bench and feet on the stability ball. Next, while bracing your abs, tuck your knees up to your chest and back out again. This abs exercise although very effective is not quite as hard as the stability ball rollout. The third exercise of the stability ball triset is the plank with elbows on the ball. According to Men’s Health, this exercise is 30% harder than a regular plank with elbows on the ground. So, to get in position, place your elbows on the ball and your …
17
Sep 10
Medicine Ball Ab Workout Exercises
CLICK HERE for a FREE WORKOUT!! www.TurbulenceTraining.com Youre about to discover an amazing medicine ball abdominal exercise circuit published in Men’s Health Medicine magazine from the December 2008 issue. If you’ve seen the magazine, then you will have seen there are a lot of crunches and even some sit-ups in there. But, if you’re not an advanced college athlete, then you probably don’t need to be doing those exercises. You especially want to avoid those types of exercises if you sit at a desk all day and have lower back problems. So, I’m going to take most of the exercises from that program and do them in this circuit, but replace the sit-ups and crunches with alternative versions that are still effective for your abs, but easier on your lower back. This is going to be a 10 exercise circuit, with 20 repetitions per exercise. If you’re advanced, then you can use a medicine ball; otherwise you can use a basketball, or a soccer ball. You will start the medicine ball abdominal circuit with the big circles exercise. So, place the ball above your head and then bring it down and around, and up the other side, and then around again. Continue this motion for 10 repetitions, and then switch directions for another 10 repetitions. The second abdominal exercise is the Woodchopper. To perform this exercise, place the ball out in front of you and swing the ball straight up and down, making sure to squat down while bringing the ball down. Repeat for 20 repetitions. Once you’ve …
12
Sep 10
Mens Health Medicine Ball Exercises December 2008
www.TurbulenceTraining.com These are the Men’s Health Medicine Ball exercises from the December 2008 issue. Here’s the full Men’s Health medicine ball exercises ab workout challenge. A) Big Circles – 20 B) WoodChoppers – 20 C) Standing Russian Twist – 20 D) Squat to press – 20 E) Med ball Sit ups – 20 F) Rocky Solos – 10 = 20 G) Toe Touch – 20 F) 45 Degrees torso Twist (LEGS UP/FEET UP!) – 10/10 per side = 20 G) Suitcase Crunch 10/10 = 20 H) Diagonal Crunch – 20 reps Those are some tough medicine ball exercises for your abs. For more medicine ball workouts and ab exercises, visit www.TurbulenceTraining.com and http