Feb 11

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

CLICK HERE for a FREE WORKOUT!! Workout C from Buff Dudes Hot Chicks This is going to be a regular superset workout with one difference – you won’t rest after finishing the superset. For example, if you have superset 1A and 1B, normally in the TT workouts you would take a rest after 1B, however, this time around you will go immediately back to 1A. Superset #1- Dumbbell Reverse Lunges & Stability Ball Jackknives Reverse Lunge Standing with your feet shoulder width apart, DB’s at your side, step back and drop straight down. Use your front leg to pull yourself back up. You will be using your hamstrings and your glutes from your front leg for this exercise. Doall repetitions for one side and then switch. Stability Ball Jackknives 15- 20 repetitions Starting in a plank position, place your elbows on the bench, feet on the ball and then tuck your knees into your chest and then back out. Superset #2 Dumbbell Romanian Deadlifts & Elevated Pushups DB Romanian Deadlifts Start with your feet shoulder width apart, push your hips back and get a stretch in the hamstrings, knees slightly bent, back flat, keeping the dumbbells close to your body. Then squeeze your butt to come back up. Elevated Pushups Place one hand 4-6 inches above the ground and perform a regular pushup. Switch sides Superset #3 Dumbbell Rows & Stability Ball Leg Curls DB Rows 15 repetitions per side. Place your left hand on the end of the bench and your left knee on the bench, hold the DB

Feb 11

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

CLICK HERE for a FREE Workout!! This workout will work to build a really tight butt. Your first time through the workout, just do one set, after however, you can go through each superset three times. With that being said, the first superset in this workout will pair a leg exercise with an abdominal exercise. First up is Walking Lunges. So, with dumbbells at your sides and feet shoulder width apart, step forward, drop straight down and drive up to the start position, alternating sides. Do all repetitions walking forward. Once you’re finished with that exercise you’ll move onto the Stability Ball Pike. This exercise is very similar to the stability ball jackknives. However, the Pike is a little bit more advanced. And for people that have limited flexibility in their hamstrings, you won’t be able to pike up very much, but with practice your range of motion will improve. This exercise will produce an excellent contraction in your abdominals, but the key is to keep your back as flat as possible. So, with your toes on the ball and your hands on the ground, mimic the plank position. From this point you will roll the ball up and stretch those hamstrings while contracting the abs, and then back out. You’ll find that over time you will get better at this exercise as your hamstring flexibility will improve as will your balance. All along, however, you should get a strong contraction in your abdominals. If you find that exercise to be too difficult, then

Feb 11

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

CLICK HERE for a FREE Workout This workout is going to be all upper body all the time. You’ll also find a couple additional supersets added in at the end, but they are purely optional. Additionally, throughout each of the exercises, really try to focus on an extra squeeze at the top of each of the exercises in the workout. If you’re looking to take your workouts to the next level, that little extra squeeze will place a bit more tension on the muscle. The first superset pairs Pull-ups with Dumbbell Chest Presses. Now, if you can’t do the Pull-ups then you can substitute that exercise with Dumbbell Rows, Assisted Pull-ups, or even Dumbbell Pullovers. So, for the pull-up, you’re going to take an overhand grip,slightly wider than shoulder-width apart and pull your body up to the bar. On the way down, take 3 seconds to lower yourself. Like I said; if you’re unable to do a full pull-up, then get a boost up and just do the lowering phase unassisted. Immediately after all reps for the pull-ups, go right into DB chest presses. With your back on the bench, press the DBs up and in, then down and out. The next superset includes the Incline DB Rows as well as the Incline DB Presses. You should be able to use the same amount of weight for both exercises. So to set yourself up for the Rows, put a slight incline on the seat and a 45-degree incline on the bench, support your chest against the bench, pick up the DBs and row them upwards, while keeping your elbows

Feb 11


CLICK HERE for a FREE WORKOUT!! In the 30 minute bodyweight circuit challenge, you will be doing something slightly different than the BW 500 and the BW 1000. Instead of trying to do a certain number of repetitions in as short of a time as possible, this time you will go through the circuit over and over again for a total of 30 minutes to see how many repetitions you can do. For you trainers out there, this type of workout is a great way to add an extra challenge into your fat burning Boot camps. All you have to do is set people up at different exercises and have them go through the circuit. Now, for those attempting this challenge, it’s up to you to do the exercises with good form and to be honest about completing all the repetitions. When I first did this fat burning workout it was outside on a playground and I was able to do 580 repetitions, meaning I went through the circuit 5 times with one extra time through the pull-ups. All you need for this circuit is a place with monkey bars so that you can do your pull-ups and your rowing exercises. That way you can do your workout outside and enjoy the summertime weather. A couple of things you want to keep in mind while going through the circuit include; rest as little as possible between exercises or no rest at all Iron Man style. This is when you don’t rest at the end of the circuit, between exercises, or even during an exercise. You’ll notice that there are fewer repetitions per exercise in this

Feb 11

Ab Workouts with TT Abs Workout – Part 2

CLICK HERE for a FREE WORKOUT!! Workout B 3-Exercise Abdominal Circuit Turkish Getups, Planks & Side Planks No rest in between exercises, rest one minute after side planks and repeat 2 more times. Turkish Getup – 10 repetitions per side Start in a lying down position for the Turkish Getups, with the dumbbell in your left hand pressed over your chest and your left knee bent at 90 degrees. Now, bring yourself up to a standing position and then back down, maintaining a raised arm at all times. Do all reps for one side and then switch. Plank 60 seconds, keep your body in a straight line. Side Plank 40 seconds per side. Bridge your hips high, and brace your abs. Workout C For each superset, you will do the exercises back to back without rest. Then rest one minute, and repeat the superset 2 more times for a total of 3 supersets. Then move on to the next superset pairing. Superset #1 – Forward Lunge & Dumbbell Incline Press – Perform superset 3 times. For the lunge, do all reps for one leg, then switch to the other. Superset #2 Dumbbell Rows & 1-Arm Squat Press – Perform superset 1 time. 15 repetitions each. For the rows, this will be a standing 3-point row. So, place your hand on a stability ball, keep your abs braced to really work your abs and torso. Do all reps for one side and then switch. For the 1-Arm squat and press exercise, do all reps for one arm then switch to the other. Superset #3 Decline Close-Grip Pushup & 1-Arm Standing Bicep Curl

Feb 11

Fat Loss Workouts with TT February 2007 Workout A

CLICK HERE for a FREE WORKOUT!! You will start this workout with a warm up of 3 exercises. The first exercise is a Prisoner Squat. With your feet shoulder width apart, keep your elbows back (your elbows always have to be back for this exercise to be effective) and hips back. Squat down and up. Beginners can do a simple bodyweight squat with your arms straight out in front of you. Do these for 10 Reps. The next warm up exercises are pushups, however, if you are a beginner, do kneeling pushups. The last warm up is a stick up against the wall (shoulder blades together and up against a wall) or inverted rows with a bar. You can also use a rear deltoid raise to warm up the upper back and increase shoulder mobility. Go through this warmup circuit 2 times with 8-15 reps depending on your fitness level. If you are a beginner, do 8 reps or even 5; whatever warms you up, but not too much. Now we’ll move right into the supersets. I havent used these exercises in any TT workouts before this, but they are all variations of exercises I do use. Superset 1 The first exercise in this superset is an Alternating 1-arm dumbbell press. You will not be able to use as much weight as you do for your 2 arm presses. Lie on the bench and press both arms straight up. Hold one arm at the top as you bring the working arm down. Do 6 reps per side. Move immediately into a Deep Step-Up . With regular step ups, you are close to the bench and drive straight up, but with these you

Feb 11

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

CLICK HERE for a FREE Workout!! This workout is going back to the basics, using dumbbells to focus on building muscle and boosting your metabolism. To start out, you’ll do a bodyweight warm-up that will help better prepare you for the actual workout. With that being said, the first exercise in the warm-up is the T-Squat. From here you will immediately go into a Downward Dog Push up. To get in proper position for this exercise, place your hands and toes on the ground and pike your hips up toward the ceiling. Next, drop you hips down and stretch through the abdominals and then back up. Repeat this six times. Next, you’ll go into the Stick-up exercise. After that exercise go right into the Sumo Squat exercise. Once you have finished that exercise you will go immediately into a X-Crawl exercise. Next up in the warm-up is the 1-Leg Romanian Deadlift. The last exercise in this warm-up is the Close-Grip Push-up. To get in position, place your hands shoulder-width apart and keep your elbows tucked into your sides. Rest for 30 seconds, repeat the circuit one more time and then you’re ready to begin your workout. Okay, so now that you’ve got the bodyweight warm-up out of the way, you’re ready to start the workout. To begin, you’ll pair dumbbell Presses with dumbbell Squats, or alternatively you can do barbell chest presses and Snatch Grip Deadlifts. Just be sure to use either of the presses and either of the lower body exercises in this superset. For the

Feb 11

High Protein Vegetarian and Vegan Foods and Meals Check out this video to discover high protein vegetarian and vegan foods. You’ll be surprised by how much protein is in a lot of “so called low protein foods”. I’m sure this video will cause bodybuilders and protein supplement addicts to freak out. Here we have another episode of Craig in the Kitchen. Today we are talking about Vegetarian protein sources, and what’s in my cupboards. We’ve done my fridge, so today we’ll look at some of the foods that are surprisingly high in protein. Most people make a big deal out of protein, and for fat loss it’s a tricky subject. We aren’t going to go into too much detail in regards to that, but for muscle building, protein is actually overrated. If you’re eating a lot of calories, then you’ll have no problem getting your protein, even if you’re like me and following a vegan diet. So what are the protein sources that I’m eating? First of all, we have Ezekiel cereal. A lot of people ask me questions about this stuff, exactly, where they can get it? We have it in health food stores and some grocery stores. The Ezekiel cereal has 8 grams of protein per half cup serving and you all know how easy it is to get 1 or even 2 cups of cereal in your bowl. So, from that alone you’ll be getting a lot of protein, especially if you mix it with something like Hemp Bliss, a beverage containing 5 grams of protein Almond Breeze on the other hand, only has 1 gram of protein/cup. Another thing I eat a lot of is oatmeal, specifically

Feb 11

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

CLICK HERE for a FREE WORKOUT!! This is the 2K9 Fusion Fat Loss program and in this workout we are going to start with Barbell Squats and pair that with Decline Push-ups. Now, if you’re unable to do the BB squats, then you can simply do one-legged squats instead. For the BB squat, you will want to have the bar at chest height, step underneath and rest the bar on the meat of your upper back (trapezius muscle). Next, brace your abs, unrack the bar and step back. Your feet will be slightly wider than hip-width apart, with your chest and head up,push your hips back and squat nice and low. Drive up through your heels and glutes. Immediately without rest, go into the decline push-up. For this exercise, place your feet on the bench and your hands on the ground and perform a regular push-up. If this type of push-up is too difficult, then you can do a regular push-up. Now for the one-legged squat, there are a couple different ways of doing it. The first is performing the squat with a bench behind you. So, with your arms stretched out in front for balance, simply squat down onto the bench, and then drive through your leg back up. Just be sure to move in a controlled fashion on your way down, don’t just drop your butt down hard on the bench. The alternative way is doing the squat without the bench. For the next superset you will pair Dumbbell Bulgarian Split Squats with Stability Ball Roll Out. With one foot out in front and your other foot back on the

Feb 11

Hardcore Workout C

CLICK HERE FOR A FREE WORKOUT! www.turbulencetraining.comVisit Turbulence Training to get your FREE sample fat burning workout. Click here to get started This is TT Hardcore Workout C. This metabolic resistance circuit that we start with is one of my favorites I’ve ever put together. This will challenge you in so many different ways. Start with a depth jump. Elevate yourself a little less than a foot or even less than that. If you are not ready for the jump, you can do regular jumps or bodyweight squats. However, if you are only able to do bodyweight squats, you are probably in the wrong workout. It’s very advanced. Make sure you do not preform this on concrete floors. Step off with one foot and right into a squat and immediately jump straight up and land soft with your hips back to absorb the force of the jump with your muscles. You will do 6 reps. Move to a deadlift. You will hold for a 2 second pause at the bottom of each repetition. Move the bar right up against your shins, use an overhand grip, press your hips back while arching your lower back. Pull up and slowly lower down for 3 seconds, pausing for 1 count. Reset, arch your back and pull up. Do 8 reps. Move immediately into pushups. You will be doing 50% of your maximum number (if you can do 60, you will only do 30). Lower down, keeping your abs braced and holding your body in a straight line and drive back up. Finish with a Turkish get-up with a kettlebell. Lie down, bring the weight up