www.turbulencetraining.comVisit Turbulence Training to get your FREE sample fat burning workout. You may have seen my interval training before, but you’ve never seen it done at the Louvre in Paris, France. In this example of interval training I’m going to do short intervals combined with bodyweight exercises. So the format will be short interval, bodyweight exercise, short interval, bodyweight exercise etc. For the short interval component, you can make it as long as you want, you can also incorporate as many interval circuits as you want, and you can take as much rest as you need between circuits. So, start with the short interval, then do a series of mountain climbers, back to short intervals, then close grip pushups, back to short intervals, then prisoner squat jumps, back to short intervals, and then finishing off with lunges. Take a rest, and then go through that circuit for 5, 10, 15, or 20 minutes. 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
Posts Tagged: Interval
28
Oct 10
Fat Loss Workouts with TT Europe Workout Interval at Louvre
15
Sep 10
AAA Abs – Best Fat Loss Bodyweight Interval Workouts
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Cardio sucks. Bodyweight exercises rule! If you want to sculpt your body, lose fat, build muscle, and get fit, forget the cardio and do this short bodyweight workout instead. Its a real workout. This is a very unique program, but probably one of the toughest ones I’ve put together. However, please make sure you do this after a warmup of bodyweight squats, pushups, and lunges. Youll do this after your resistance training in any fat burning workout. So, here is the order of exercises for the bodyweight intervals from workout A. You will start with jumps, and then move into calf jumps, followed by stability ball jackknives, and then Turkish get-ups to finish off the circuit. For the jumps, you are going to do 10 regular squat jumps, rest 10 seconds, repeating 3 more times for a total of four sets of 10. As you are coming down, try to have a nice soft landing and absorb the contact with the floor and then right back up into the jump. Once you’ve done the jumps, you are going to move on to the calf jumps. Again, four sets of 10, with a 10 second rest in between. To do this set of pogo calf jumps, as you land you will be bouncing up using the balls of your feet, and pointing your toes in the air every time. After completing the first two exercises from the bodyweight intervals, you’ll move on to the stability ball jackknives. Following the same structure as the previous two exercises, you will perform 4 sets of 10 reps …
10
Sep 10
CARDIO WORKOUT INTERVAL TRAINING
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is the interval section for phase 2. Interval training is when you do a period of hard work followed by a period of easy work. Although I do prefer the stationary bike for interval training, I’m going to demonstrate on the treadmill how to properly do interval training workouts in phase 2 of my Turbulence Training workouts. A good time to do your interval workouts is immediately after your strength training session. That way you only have 3 full training days per week. With that being said, after you’ve finished strength training workout “A”, you’ll move into the interval portion for workout “A”. Start by warming up for 5 minutes at a progressive pace and then you are going to go 45 seconds at a hard 8.5-9 intensity level, followed by 90 seconds at an easy 3/10 intensity level. You want to make sure you bring it down to a nice and easy pace during your recovery. This will ensure that you are able to go really hard during the hard portion. That counts as one interval and you will repeat that 5 more times for a total of 6 intervals. For interval workout “B”, you’ll again start with your 5 minute warm-up and then move into 60 seconds of hard work followed by 90 seconds of recovery. This time, however, your hard interval will not be as difficult at it was in interval workout “A”, but still at a pretty good pace that allows you to do 60 seconds of hard work. As a side note, you always want to be able to finish …
6
Sep 10
High Intensity Interval Training
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Today we are going to cover High Intensity Interval Training (HIIT). You’ve probably heard about HIIT a lot these days because it is being used in a lot of programs for fat loss. Smart trainers know that it is much more effective than regular slow, boring cardio, and you actually get results as compared to other cardio workouts where you aren’t seeing any results at all. So HIIT means any type of sprint exercise that lasts from about 0-90 seconds. Anything longer than 2 minutes can get into what is known as aerobic interval training. Therefore, normally you want to sprint for 15, 30 or even 45 seconds, after which time you go down to a very easy period of exercise. That is one of the biggest mistakes most people make when doing interval training. Many people don’t drop the intensity down low enough during the recovery period. For example, if you are going at 10 mph and you only drop down to 8 mph then in effect you’re really still doing cardio and not high intensity interval training. You will not allow you body to sufficiently recover from the sprint portion and so you won’t be able to sprint hard at 10 mph the next time around. So, you want to make sure you are going from hard to easy, or going from a sprint to a walk. It is okay to walk in interval training as this will allow you to work really hard and thus provide you with all the benefits of HIIT. Here is an example of a high intensity interval training …