Posts Tagged: Lose


11
Jan 11

Gain Muscle and Lose Fat with TT Medicine Ball Workout


CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Inside the TT Medicine Ball workout you’ll discover a workout involving circuits, ab training, and power exercises. All in all, you’ll get a great workout you can do anywhere with just a medicine ball. Now, if you’re trying to decide what size of ball to get, I recommend an 8lb ball for men and maybe a 4-6lb ball for women. In this circuit you will complete all exercises with no rest between. If this is your first time through the workout, then just go through it once. However, if you are advanced, then you can repeat the circuit two to three times in total. Starting out, you will do the Squat Press. In this exercise, squat down and then press up, by pushing your hips back, squatting down, and then driving up, while lifting the ball overhead. Next is the Big Circles exercise. Start with the ball overhead, and rotate the ball down and around. Be sure to keep your abs braced throughout. After the Big Circles, you will perform the Power Golf Squat Chop. To get into proper position, get in a nice wide stance, bring the ball up and over and then drive down to the opposite foot. Doall repetitions for one side and then switch over. Next, you will do Decline Push ups. So, place your feet on the ball and then perform a regular push up. Once you’ve done all the repetitions for the push ups, follow that with Diagonal Lunge Chops. For this exercise, you wan to start with the ball overhead, and then lunge forward while


9
Jan 11

Gain Muscle and Lose Fat with TT Members November 07 Workout C


CLICK HERE for a FREE Workout!! www.turbulencetraining.com In this workout, you will start out with Single Arm Shoulder Press. Start by bracing your abs and placing one hand on your hips. Next, with your opposite hand, press the dumbbell straight overhead. Do all repetitions for one side and switch over to the other side. After you’ve completed that exercise go right into a 2-Arm Dumbbell Row with an underhand grip. You will find that you’re really able to squeeze those shoulder blades together at the top of this movement, while also getting a good workout for your biceps. From there, you will get down on the ground and perform a Close-Grip Dumbbell Floor Press. Now, the purpose of using the floor as opposed to a bench for this exercise is that it reduces the stress placed on the shoulders. So, with palms facing one another and your upper arms rested on the floor, press the dumbbells up, and then bring them back down. After the floor presses, you will do a Standing 1-Arm Dumbbell Bicep Curl. I suggest that you find something to place your opposite hand on for balance, and then just curl the DB. In this position, you are better able to lift your max weight for this exercise. Once you have done all reps for one side, switch to the other side. To finish of this workout, you will pair two abdominal exercises. The first is a Plank with Elbows on the Ball. So, place your elbows on the ball and feet on the floor, be sure tokeep your body in a straight line and brace your abs


6
Jan 11

Gain Muscle and Lose Fat with TT Reformed Meatheads Workout 2


CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is workout C from the Meathead workout program and it’s a tough one. In this workout you will start with Deadlifts and pair it with Dumbbell Chest Presses to form a powerful first superset. Following that pairing, you will then do a superset of Military Presses and Inverted Rows. That’s it! Now, it may appear to be an easy workout, but all four of these exercises will tire your body in a hurry. So, for the deadlifts, stand directly behind the bar, and place it up against your shins. Now, take a double overhand grip with no straps. Make sure your back is flat and position your chest up, with your heels flat on the ground. Next, pull up and then slowly lower back down. When you’re in the starting position, it’s a really tight powerful position. You’re shoulder blades are over the bar, and then pull up. You’ll find this exercise to be very challenging and really works you hard. Focus on form. The next exercise is the dumbbell chest press. To get in position, lie with your back flat on the bench, and raise the dumbbells up. Make sure to squeeze at the top position, and then slowly lower back down. Take a rest and then repeat the superset two more times. For the last superset of the Meathead workout, again you’ll be pairing Military Presses with Inverted Rows. So, for the first exercise you’ll want to rack the bar at shoulder height. Step underneath the bar, lift it up, and then step out. Now, with your knees


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


21
Dec 10

Gain Muscle and Lose Fat with TT Buff Dudes and Hot Chicks Workout Warmup


CLICK HERE for a FREE Workout www.turbulencetraining.com This 3-exercise bodyweight circuit will serve as a warm-up to the main workout. So, starting out you will do the Touchdown Forward Lunge. For this, you will raise your arms straight up overhead as though signalling a touchdown. Next, lunge forward, getting a good stretch as you come down and then use your lead foot to drive back up. Alternate sides. By placing your hands overhead it will help open up your chest while also bringing your shoulder blades together. Next up in this bodyweight warm-up is the Close-Grip Pushup exercise. With hands shoulder-width apart and tuckingyour elbows into your sides perform a pushup. If you can’t do regular close-grip pushups, then you can just do them from the kneeling position. The last exercise to do is the Waiter’s Bow. You’ll find that this exercise really stretches your hamstrings and gets you ready for the Romanian Deadlift exercise. If you’re not comfortable with the RDL exercise, then this at least gives you a chance to practice the movement. So, for this exercise, bend your knees slightly, grab the skin fold of your low back and place your other arm across your chest. From here, you will bend forward as though you are bowing to the table. So, push your hips back and keep your back flat. You will find that the skin fold tries to get away from you and that will be as far as you go before squeezing your glutes to return to the start position. That’s it for all the exercises


17
Dec 10

Gain Muscle and Lose Fat with TT 2K9 Fusion Workout C


CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is the follow up to the original 2006 TT for Fusion Fat Loss Program. In the first superset, you’ll start with 6 jumps. Jump and land without stopping. Then move immediately over to the Military Press. If you dont have a barbell, you can do a dumbbell press instead. With a slight bend at the knees, drive the bar straight up over your head. For the dumbbell press, just use one dumbbell at a time and press up and slowly lower down while keeping your abs braced. The next superset will start out with a split lunge jump. Start off with a split squat stance and jump, alternating legs. Move immediately into chin-ups with knee-up. Do a regular chin up while pulling your knees up. Keep the lowering movement nice and controlled. This eccentric movement really works your abs. If you cannot do a chin up, you can skip this superset. For the final superset, you’ll start with kettlebell swings. Hold the kettlebell with 2 hands, your feet slightly wider than hip width apart and swing. All of the power from the swing is generated from your hips and not your arms. Move immediately into elevated pushups. Your hand should be elevated about 4-6 inches from the ground. Finish all reps on one side and then the other. We’re going to finish this workout with some bodyweight intervals. Well follow the Tabata format of 20 seconds of working at a hard pace followed by 10 seconds of rest for 8 rounds (1 round consists of 20 seconds at a


19
Nov 10

Lose Weight With Twitter


www.turbulencetwitter.com Sounds crazy that you can lose weight with Twitter, but it actually is an incredible tool to help you stick to your program. So go to http and you’ll see a page, sign up for an account and then click on the little ‘follow’ button. If you do that, then you’ll start following my messages. Now when you get my messages, send me a reply and let me know that you’re following me and I want to get accountability and lose weight with Twitter. So we’ll chat a little bit and then I’ll follow you. So here is why Twitter can help you lose weight; the first reason is accountability. When you start posting your meals, I am going to see what you are eating. From this, most people will find out pretty quickly that they aren’t eating as well as they think they are. The second thing you are going to do is to start following other people who are involved with weight loss in the fitness industry. This will help you reach your goals by providing great social support and encouragement, and sometimes a kick in the butt. So post your workouts, your diet, your obstacles, what’s worked for you in the past and help others and work together. This will help you lose weight just as much if not better than any diet program because this will help you stick to your program.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


9
Nov 10

GAIN MUSCLE & LOSE FAT with TT STRENGTH TRAINING


CLICK HERE FOR A FREE WORKOUT!! www.turbulencetraining.com Today I’m going to show you how to do strength training workout at home with just a set of dumbbells. The first exercise is the Split Squat. So with this exercise you will train your entire lower body. To start, get into a split stance with dumbbells down at your sides (or no dumbbells if you are a beginner. From here, drop your hips and knee straight down, driving through the front leg to come back up. Do 8 reps for one side and then switch to the other side. The next best exercise to do is the dumbbell Chest Press. So, lying with your back on the bench, press the dumbbells up and in, and then down and out. Another great exercise to do at home is the dumbbell Row. To get into position, kneel one leg on the bench, bend your elbow slightly with your hand on the bench. Your other knee will be bent and your back will be flat with your chest up. Next, row the dumbbell up to your abdomen and then slowly return to the beginning. Do all reps for one side and then switch. Those are 3 great exercises for strength training at home to burn fat and build muscle in just 20 minutes. If you want to ramp up your workouts and burn even more fat, then include an interval training program to the workout as well. Lose fat and gain muscle with these quick and effective dumbell workouts from Turbulence Training and TTMembers. http


19
Sep 10

Gain Muscle and Lose Fat – Get Lean and Jacked Workout A


CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Superset #1 Workout A is going to start with a classic exercise from the Turbulence Training Archives called the The Triple Press. This requires you to start in the shoulder press position (seated) and you are going to work your way down the bench into 3 different positions. You want to do 6-8 reps in the first position. Drop the bench down half way and do another 6 reps. Youve gone to your weakest position to a stronger position. Next, drop the bench down to the flat (also your strongest) position and do 6 more reps. Move immediately to the inverted bodyweight rows with an overhand grip. Pull yourself up and squeeze your shoulder blades while keeping the movement nice and controlled. Superset #2 Well start this superset with pushups. You will do 2 reps short of failure. If you dont know your maximum number, simply stop before you know you are at the end. You dont have to train to failure all the time. Position your hands in front,slightly wider than shoulder width apart and slowly lower yourself down and drive back up. If you lower yourself slower, your reps will decrease. Move immediately into barbell rows. Take the bar off of the rack and position your feet just about hip width apart. Push hips back with the bar at arms length and tuck your elbows up as high as you can, squeezing the muscles between your shoulder blades for 8 reps. Rest and repeat 2 more times for a total of 3 supersets Superset #3 For this


18
Sep 10

Gain Muscle and Lose Fat with TT Reformed Meatheads Workout


CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This isn’t new school bodyweight training where you only train your upper body. This is TT for Reformed Meatheads and we’re going to head to the squat rack and start out with squats and pair that with an abdominal exercise. For the squats you will be doing higher repetitions, so you won’t need a really long rest period in order to get psyched up to perform the reps. With that being said, perform 3 sets of 12 repetitions for this superset. So, with the bar at chest height, walk in and step under the bar, knees bent and abs braced, take a big belly full of air, unrack and step back. Make sure you have flat shoes on for the squats. Before starting, make sure your feet are a bit wider than hip width apart, keep your head up and focus just slightly above your head. Next, push your hips back and lower your body until your thighs are parallel to the ground. Be sure to keep your back flat and your chest up throughout. Now, drive your head back a tad and come back up. Once you’ve finished all the repetitions for the barbell squats, you can do either stability ball rollouts or use the ab wheel. So kneeling and with your body in a straight line, stretch your abs as you roll out, and then contract them to roll in. In week one, only go through each exercise one time. Secondly, with the barbell squats, after the third time through, take off 30-40% of the weight and then do a drop set. In other words, perform as many additional