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 …
Posts Tagged: MINUTE
20
Nov 10
12 Minute Fat Loss Workout 9
18
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 …
17
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 …
6
Nov 10
12 Minute Fat Loss Warmup
CLICK HERE for a FREE Workout!! www.turbulencetraining.com This is a 12-minute workout program. To begin every workout of the 12-minute workout program, you will start off with a bodyweight warm-up. The first exercise will be the Y-squat. Place your hands up in a Y position with your shoulder blades back, and then sit back and squat. After finishing the Y-squat, go down and do Push-ups. If you’re a beginner, then do kneeling push-ups, otherwise regular pushups. The Last exercise in this warm-up is the Diagonal Lunge. So, stepping out in a 45-degree angle, with your foot still pointing forward, drop down, and then drive back up using your front heel to power up. Alternate sides, doing 6 repetitions per side. Go through this warm-up twice and then you will be warmed up and ready to move into theworkout. 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
4
Nov 10
12 Minute Fat Loss Workout 7
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com In workout 7, we’re going to do lower body exercises and an abdominal exercise for a 3-round circuit. Start with Bulgarian Split Squats. If you are strong enough to hold dumbbells, you can do that. Put one foot behind you and on the bench. Drop straight down through your hips and drive back up through your heel. Feel the stretch in your back leg. Next, move immediately into stability ball leg curls. Squeeze your butt as you bridge your hips up the entire movement. Curl the ball in so your body is in a straight line and back out again. Without rest, move into a plank with your elbows on the ball. Your elbows will be positioned slightly ahead of your shoulders. Hold this position and brace your abs. Rest 1 minute and repeat this circuit as many times as you can 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.ttmembers.com For the most effective exercises to burn belly fat and get ripped abs visit www.turbulencetrainingforabs.com To see real people just like you lose weight fast visit www.transformationcontest.com For daily fat loss workout updates and controversial fat burning tips, visit www.TTFatLoss.com
31
Oct 10
12 Minute Fat Loss Workout 6
CLICK HERE for a FREE Workout!! www.turbulencetraining.com In this workout you will perform an upper body superset of chin-ups paired with dumbbell chest presses. Now, you won’t be able to lift as much weight as you normally would simply because your body will be fatigued from doing the chin-ups. So, take the bar by an underhand grip, shoulder width apart, and from a dead hang, pull your chest up to the bar and back down. Perform as many reps as you can. Move immediately into dumbbell overhead chest press. Press the db’s up and in, and then down and out. Once you’re done all your reps, rest one minute and then repeat that superset as many times as you can 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.ttmembers.com
30
Oct 10
12 Minute Fat Loss Workout 5
CLICK HERE for a FREE Workout!! www.turbulencetraining.com This workout is another total body, 3-exercise workout. You’ll start out this mini circuit with a dumbbell squat. So, for this exercise, grab a set of dumbbells and place them at your sides. Next, push your hips back and squat down, then drive up. However, as you come up, you will do a bicep curl into an overhead press. Repeat. Once you’re done that exercise, move immediately into a T-push up. So, go down into a regular push up position, and then as you come up, swing one arm out and rotate out so that your arm is perpendicular to the ground. Bring your arm down, do a push up, and then repeat for the other side. After that exercise you’ll do a series of burpees. So, go down, kick your legs out, do a push up, jump up, and then repeat that for 30 seconds. That’s it for the mini-circuit, so you can take a rest, and then repeat that as many times as you can 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.ttmembers.com
23
Oct 10
12 Minute Fat Loss Workout 4
CLICK HERE for a FREE Workout!! www.turbulencetraining.com We’re going to start with dumbbell forward lunges in workout 4 of the 12-Minute Fat Loss workout program. So, with dumbbells at your side, lunge forward, drop your hips straight down, and then drive up off that front heel to the start position. You will alternate sides for this exercise. From that exercise, you will then move right into a dumbbell push press. To get in position for this exercise, you will place the dumbbells at shoulder height facing outward. You can probably use the same weight as you used for the lunge exercise so as to not need to switch dumbbells. Next, you will squat down a little bit and then drive the dumbbells up overhead. Bring them down, and repeat. After you have finished that exercise, you will either do a dumbbell row or if you have a bar at home, then you can do inverted rows. For the dumbbell row, place one knee and one hand on the bench, keep your back nice and flat and then row the dumbbell up to your abdomen. In the case of inverted rows, grab the bar with an overhand grip with hands slightly wider than shoulder width a part, and then row your chest up to the bar. So, go through those 3 exercises in circuit fashion as many times as you can in 12 minutes and that’s it! 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 …
1
Oct 10
3 Minute Pushup Challenge
CLICK HERE FOR A FREE WORKOUT! www.turbulencetraining.comVisit Turbulence Training to get your FREE sample fat burning workout. Click here to get started www.TurbulenceTraining.com I want to share something with you that I think is really cool that I found in the April 2010 (pg. 46) issue of Men’s Health Magazine. It’s a 3-minute pushup challenge by a really smart guy named Martin Rooney. Martin is a strength coach in New Jersey for MMA guys and pro football players, so he really knows his stuff. He came up with this 3-minute pushup challenge. Here are the rules Do as many pushups as you can in 3 minutes. Do your pushups until you are 2 inches from the floor and perfect form for each one. When you do your pushups, there is a bit of a strategy with them. When you do your first set, do not go to failure. This is the biggest mistake people make. Just go nice and strong, but only do about 40% of what you can do for your maximum pushups. I can do 57 pushups in a row, so when I tried this, I just did 20 then took a 15 second rest and so on. In the end, I was able to do 114 pushups. That beats the extraordinary level of 111. You have to get more than 55, because anything lower is below average. The key is not to go to failure or anywhere near failure. Just go until you start to slow down a little bit and then take a 15 second rest. Then go at them again and do the same amount and rest again. Then expect about a 20% reductions to the end. Let us know how you do on the YouTube …
11
Sep 10
3 MINUTE ARM WORKOUT
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com If you love training arms but just dont have time for those exercises in your busy schedule, here are 3 systems that you can use at the end of your regular workout to add in some additional arm exercises, while keeping your workout time as short as possible. There are 2 alternative ways in which you can add 3 minute arms to your workouts. The first is adding one of the systems to the end of your workout, three times per week. Or, you can do three different versions of 3- minute arms as one workout, taking 12 minutes in total with a minute of rest in between each. Below I will outline each of the 3 different 3-minute arm systems. System 1 5X5 Method To start, choose a weight that you can normally do 8 repetitions in dumbbell curls and dumbbell tricep extensions. Now, instead of completing 8 reps, you will do 5 repetitions for each exercise with no rest in between exercises or supersets. Repeat this the superset 5 times, again with no rest. You should be able to use the same weight for both exercises. Although the weight might be a little easier for the tricep exercise, once you fatigue, it will become more difficult. You should be able to get that arm workout done in about 2 minutes 55 seconds and have a nice little arm pump to end the workout. System 2 – 4X6 Method This system is very similar to the first one. For the 4X6 you will do four sets of six repetitions with no rest in between exercises or supersets. Two …