CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is the last workout of the 12 minute workout program. We’re going to do a bodyweight circuit as many times as we can in 12 minutes. Start with a decline pushup and move immediately into stick-ups. With your feet about 6 inches away, tuck your elbows into your sides and raise your arms up and down all the while keeping your butt, shoulders, shoulder blades, elbows, wrists and head against the wall. Next, move into a back extension on a ball. Lean on the ball with your feet against something solid to keep you in place. If you are doing this on a slippery surface, make sure you put a mat down to so the ball doesnt slip away from you. Lean forward and back up using your back extensors and also you glutes and hamstrings. Move immediately into stability ball jackknifes. Place your feet on the ball and your elbows on a bench and tuck your knees into your chest. Make sure you keep your abs braced. Finish with regular jumping jacks. Keep your arms up over your head as much as you can to work your shoulder blades and upper back. Do 60 reps. Rest 1 minute and repeat this circuit 2 more times, trying to finish in 12 minutes. 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 …
November, 2010
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Nov 10
12 Minute Fat Loss Workout 9
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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 …
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Nov 10
WARMUP FOR 30 MINUTE CIRCUIT CHALLENGE
CLICK HERE FOR A FREE WORKOUT!! www.turbulencetraining.com This is a great warmup for the bodyweight 30-minute challenge workout. Do each of these exercises with no rest in between, rest one minute and then repeat one more time. So, to start you’ll do a Prisoner Squat. To get in position, place your feet wider than shoulder width-apart and your hands behind your head with your elbows back. Next, squat down while pushing your hips back. Tip if you’re really tight or inflexible then don’t use as wide of a stance as that can really stretch your groin. Next up is the Offset Pushup. This is a regular pushup, however, one hand is in front of the other. So, do all reps for one side, and then switch over to the other side. From there you will go up against a wall to perform the Stick-up exercise. With your feet six inches in front of the wall and your butt, shoulder blades, elbows, wrists and head against the wall, raise your arms up overhead and then bring them back down into your sides and repeat. The more you sit at a desk or in a car with bad posture, the more difficult this exercise is going to be. Immediately from there, go into the Cross-Crawl Exercise. This is just a standing abdominal movement, but also involves coordination. So, start with your hands up overhead, and then bring your opposite arm and knee together, alternating sides. Once you’ve done all your reps, you’ll then go into Reverse Lunges. So, step back and then drop your hips straight down. Do about five …
18
Nov 10
Bodyweight Exercises to Burn Fat Without Cardio Exercise
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 Bodyweight exercise training is a cheap, fast, and effective way to burn fat without cardio exercise. You really dont need to go to a gym if you want to lose weight, burn belly fat, and get a flat stomach. You know why? Because the truth is that diet is the most important part of fat loss, and as long as you have a good diet and you are eating fewer calories than you need, youll be able to lose weight and burn belly fat with almost any program. But in todays crazy economy, most folks dont have the money to join a gym or get a personal trainer or have a treadmill at home, so we have to find cheaper and even FREE ways to burn belly fat. So I want to give you this seven exercise bodyweight circuit that really targets the body for fat loss. We dont need any fancy equipment, and you can do this in the comfort of your own home, anytime of the day. You could also do it while traveling. Below is an outline of the seven-exercise circuit 1)Jumping Jacks 2)Y-squat 3)Spiderman Push-up 4)Reverse Lunge 5)Plank-to-Push-up 6)Prisoner Siff Squat 7)Cross Body Mountain Climber For each of these exercises you will want to perform 8-12 repetitions and if you are really strong and fit …
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Nov 10
6 MINUTE ABS SUPERSETS
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is the third system of 6-minute abs, and in it you will do two sets of supersets, two times each. To start out, you’ll do a side plank for 20 seconds on each side. For proper form, position your body in a straight line with your hips forward. When switching sides be sure to try and limit the rest period as much as possible. Immediately after the plank exercise go directly into stability ball rollout for five repetitions. So, with your knees on a mat, and your hands out in front on the ball, roll the ball out, stretching your abs, and then contract your abs to bring the ball back in. For this exercise you want to ensure your back is straight at all times. Now you will rest for 30 seconds and then go back and repeat the superset one more time. Once you’ve finished the first superset you’ll start the next set with the bird dog exercise. So, kneeling with your hands on the ground, you will raise the opposite arm and leg, holding the top position for 3 seconds. Then slowly bring back in and switch sides. Do this for six repetition per side. The second exercise of this last superset is the X-body mountain climber. From the push up position, you will then bring your knee across your body to your opposite elbow, back out and then switch sides. Once again, when you have completed all the reps for the mountain climber, take a 30 second rest and then do the superset one last time.Visit Turbulence Training to get your …
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Nov 10
UPPER BODY SUPERSET
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Today you’ll discover a powerful upper body superset that will let you work your chest, back and arms, all within just 10 minutes and using only two exercises. The first exercise is the Chin-up. So, with a shoulder-width a part, underhand grip, and in the dead hang position, pull your chest up to the bar, squeezing your shoulder blades together at the top. Try to use your biceps as much as you can in this exercise. Then slowly lower your body back down and repeat for 8-12 reps. If you can do more than that, then add a little weight around your waist, using a weight belt. Next, you’ll go immediately into a dumbbell Chest Press. While doing this exercise you want to use your triceps as much as possible. So, bring your elbows in a little bit, and in addition to pressing through the chest, try to press through the triceps. By making these minor adjustments to emphasize the use of your bi’s and tri’s, you’ll really work these muscles a lot harder than you normally would. So once you’ve completed all the reps for the chin-up exercise, pick a weight that you can do 8-12 times and immediately go into the chest press. With your back on the bench, press the dumbbells up and in, and then down and out. Once you’ve done all the reps, rest about a minute and then go right back into the superset, completing three supersets altogether.Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started …
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Nov 10
ABS SUPER SET
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Here is another lower body and abdominal superset to try out. In this superset you will pair dumbbell Romanian Deadlift with the stability ball Jackknife. If you’d like you can add this superset to another lower body superset, or you can do it just on its own and get it done in only 5 minutes. For the Romanian deadlift you will grab a set of dumbbells and place them in front of your thighs, with a slight bend in the knees. Next, slide the DBs down in front of your thighs and shins, pushing your hamstrings back as you go. You will feel a strong stretch in your hams while you go down, and then squeeze your butt to come back up. Choose a weight you can do for 8-12 reps. As soon as you’re done the deadlift set, go immediately into the stability ball jackknife exercise. For this exercise, place your elbows on a bench, your feet on a ball, and be sure to keep your back in a straight line with your abs braced. Next, bringyour knees into your chest and then back out. Repeat 15 times. Once you’ve finished the superset, rest for one minute and then repeat two more times for a total of three supersets. On its own or combined with a lower body/abs workout, this superset will help you get six-pack abs in just a few short weeks. 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 …
14
Nov 10
Dumbell Chest Press Tip
Get your FREE sample workouts for men and women at: www.TurbulenceTraining.com Here’s a tip for the dumbbell Chest Press. A lot of people have been asking how to get in and out of position for this exercise when lifting heavy weights. So, when pressing heavy dumbbells, start by sitting on the bench with the dumbbells resting on your thighs, close to your abdomen. Next, slowly lean back and then you are in the start position. Once you have finished all the reps, when the dumbbells are in the lowered position, then just lean up. If you do manage to get into trouble and can’t lean up, then when the dumbbells are in the lowered position, just drop them down. However, I encourage you not to do this often because it isn’t good for your shoulders. So that’s how you get in and out of the chest press position. Craig Ballantyne, CSCS, M.Sc., has been writing for Men’s Health magazine for over 8 years, and is the author of the world-famous Turbulence Training for Fat Loss System at http He has a Master’s of Science Degree in Exercise Physiology, and has been a Certified Strength & Conditioning Specialist for over 10 years. Craig creates a new Turbulence Training workout each month at www.TTMembers.com for busy men and women who want to lose fat at home without slow, boring cardio workouts. When not working, Craig spends a lot of time with his dog Bally, who also has six pack abs.
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Nov 10
FAT BURNING WORKOUT
CLICK HERE FOR A FREE WORKOUT!! www.turbulencetraining.com Today we are going to go over high intensity interval training. You have more than likely heard of HIIT because it’s being used in a lot of workout programs these days for fat loss. This is because the smarter trainers know that you get results faster without the need for slow, boring cardio. HIIT involves any type of sprint exercise that lasts for anywhere between 0 and 90 seconds. Anything longer than two minutes can get into what is known as aerobic training. Usually, however, intervals are in the 15-30 or even 45 second range. This means you go hard for this period of time and follow that with a rest period that is very easy. Keep in mind, one of the biggest mistakes people make when doing their interval training is they don’t drop the intensity down low enough during the recovery period. For example, if you are running at 10mph during the hard phase of your interval and then only drop it down to 8mph during the “easy” portion, then you are really just doing cardio, and not HIIT. So, start out with a 5 minute warm-up and then jump into the HIIT, doing a pace you can maintain for 30-45 seconds. After, bring it down to a very easy recovery pace. Now, it doesn’t matter if you are running at 10 or 12 mph – always bring the intensity down to a 3.5 intensity level to allow your body to properly recover. Repeat this six times, followed by a 5 minute cool down and that’s it. So there is an interval training workout …
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Nov 10
BODYWEIGHT WEIGHT LOSS WORKOUT
CLICK HERE for a FREE WORKOUT www.turbulencetraining.com This is workout A of the BW Cardio program. In the first superset, you’ll start out with two of the hardest bodyweight exercises. The first exercise is the Single Leg Squat. All I want you to do is squat as low as you can with good form and then pair that with a series of Pullups. So, for the 1-leg squat, stand on one foot, with your other knee slightly bent and your hands out in front for balance. From here you willpush your hips back and squat down, using your glutes, hamstrings and quadriceps to come back up. Now, if that exercise is too difficult for you, then if you have a band you can wrap it around a bar and use it for balance. Otherwise you can do a regular split squat. If you’re strong enough to do regular pullups then you will try to do 12 repetitions. This will be very difficult to do for three sets, but do your best. To get in position, grab an overhand grip and from a dead hang position, pull your chest up to the bar, squeezing your shoulder blades together at the top. If you’re unable to do pullups, then you will do assisted pullups. You’ll need to set the bar at head height for this exercise. Next, squat down and then pull yourself up, using as much of your upper body as possible. Go through these this superset three times in total, resting one minute after completing each set. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started www.TurbulenceTraining.com …