 | TT 2K10 BOOTCAMP WORKOUT B Posted by: cbathletics Duration: 7:40 Number of views: 241 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | TT 2K10 BOOTCAMP WORKOUT A Posted by: cbathletics Duration: 7:50 Number of views: 262 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | TT 2K10 BOOTCAMP WARMUP Posted by: cbathletics Duration: 3:18 Number of views: 153 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | TT ADDICTION WORKOUT C Posted by: cbathletics Duration: 11:23 Number of views: 760 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | TT ADDICTION WORKOUT B Posted by: cbathletics Duration: 18:06 Number of views: 451 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | TT ADDICTION WORKOUT A Posted by: cbathletics Duration: 9:47 Number of views: 997 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | TT ADDICTION WARMUP Posted by: cbathletics Duration: 4:43 Number of views: 535 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | BEGINNER TOTAL TORSO TRAINING WORKOUT C Posted by: cbathletics Duration: 24:19 Number of views: 1,973 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com This is Workout C of the Turbulence Training Beginner Total Torso Training program. 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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight loss, turbulence training, burn fat, fat loss, ab, abs, bodyweight, lose fatgain muscle |
 | BEGINNER TOTAL TORSO TRAINING WORKOUT B Posted by: cbathletics Duration: 20:39 Number of views: 1,177 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com This is workout B of the Turbulence Training Beginner Total Torso Training program. 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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight loss, turbulence training, burn fat, fat loss, ab, abs, bodyweight, lose fatgain muscle |
 | BEGINNER TOTAL TORSO TRAINING WORKOUT A Posted by: cbathletics Duration: 18:54 Number of views: 2,118 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com This is Workout A of the Turbulence Training Beginner Total Torso Training program. 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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight loss, turbulence training, burn fat, fat loss, ab, abs, bodyweight, lose fatgain muscle |
 | BODYWEIGHT CARDIO Posted by: cbathletics Duration: 8:30 Number of views: 9,018 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com This is Workout B from Turbulence Training Bodyweight Cardio 3. 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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | HARDCORE WORKOUT C Posted by: cbathletics Duration: 10:10 Number of views: 2,855 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com 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 pressing strong. come up and slide your leg up and under while holding your arm up and keeping your shoulder in a strong position the entire time. Move your leg back out and slowly lower down without losing control of your arm and weight. Do all reps on one side and then switch and repeat on the other side. That concludes our first metabolic circuit of Workout C. The second metabolic circuit starts with a 1-leg bench squat. Stand on the bench with your hands out in front of you. Step off the bench to the side, while you push your hips back for a 4 second lowering phase. You can touch the floor if you need to, but if you can control it, just stop right before your foot reaches the floor and come back up. Do 10 reps and repeat on the other side. After that, you will do renegade rows with either flat hex dumbbells or kettlebells. Start with your body in a straight line with your abs braced. Row the weights up and alternate sides (using the same amount of weights on each side). You will be doing pushups with your hands on the stability ball. These work your triceps a little more. Keep your body in a straight line and lower down. Drive back up. Some people have some wrist problems with that exercise, so you can do a different kind of pushup in place of them. You can do pushups with your feet on the ball or close grip type pushups. Finish with hanging leg raises. The easiest grip is with the bars that go straight out so your palms face one another. Keep your abs braced and bring your legs up. Keep it controlled on the way down. If you can't do those, you can do stability ball rollouts in place of them. Roll out with a stretch on the way out, keeping it controlled and contract your abs on the way up. And, we have one more superset to go. First up will be a burpee/chin-up combo. You will start with a burpee, dropping down, add a pushup and come back up with a jump. Then move immediately into a chin-up with an underhand grip. Go right back into a burpee and then a chin-up. This is great for people who can't do so many chin-ups in a row. You will get that little break with the burpee. You want to do 10 of these, but if you can't do 10 chinups, just do as many as you can and then finish the rest with just burpees. For the last exercise, you will do cross body mountain climbers with your feet on the ball. This is a little bit harder than the ones we did earlier. Do 8 reps per side (alternating sides). Rest and repeat. Finish up with adrenaline interval training. This time you will do 36 seconds of work with 54 seconds of recovery. This is still the same 2-3 ratio of interval training to rest. It's a lot easier to do on a machine for interval training. 2 things you can change up, you can do your interval training the day after your workout days. You can change that up so you can do shorter workouts. 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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | HARDCORE WORKOUT B Posted by: cbathletics Duration: 8:51 Number of views: 1,664 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com This is Workout B from TT Hardcore 2K10. You'll be doing 6 repetitions of 6 exercises in this workout. Start with a barbell complex, but start with an empty barbell for the first time you go through this. You can even use a broomstick for this. If you are training at home, you can even use dumbbells. Start with Romanian Dead Lifts. Press your hips back as far as you can, keep a flat back and then drive back up to feel that stretch in your hamstrings. Next up is a hang clean (6 reps), so you will do a little dip, drive up and catch the bar underneath. You want to get that extension, especially when you have some weight on it. Move right into front squats. Keep your elbows up, push your hips back as you lower and drive back up for 6 reps. Next is a military press. You will be limited in this entire complex by the weight you can military press or push press, but I want you to choose a weight you can press overhead 15 times. Press up and with your last one, bring the bar behind your head to move directly into a back squat. For back squats, press your hips down and back and drive back up. Finish with a forward lunge. Step forward, lunge and drive up, alternating sides. You will find that your upper back and legs will be a little fatigued with this complex. Do these 6 exercises with 6 repetitions for each one, rest and repeat for a total of 3 times through. After the complex, we're going to move into a couple of tri-sets. We'll have a lot of resistance training, but no interval training. Move right into a 3-exercise circuit starting with either underhanded inverted rows or a chin-up with knee up. For the chin-up with knee-up, we're going to combine our lats and biceps with abs. Use an underhand grip, do a chin-up while bringing your knees up and back down nice and slow. Do 2 reps short of failure (if you can do 10 of them, you will only do 8). If you cannot do the chin-up with knee up, you can do underhanded inverted rows instead. With your palms facing you and your body in a straight line, pull yourself up and slowly lower back down. This is an easier exercise, but if you want to work your upper back a bit more, this will do that. Next, move into spiderman climb pushups. These are the same as spiderman pushups, except you will touch your foot to the ground. Start in pushup position and bring your knee to your elbow as you lower down. Keep your abs braced. Do 1 repetition short of failure for these. If you can do 10 reps, then only do 9 reps. Finish this circuit with a 1-leg stability ball leg curls (this is why we did so much hamstring warmup). This is a powerful exercise for your hamstrings. Raise one leg up and bridge your hips. Curl the ball in and back out, contracting your hamstring. Do all reps on one side and repeat on the other side. Rest 1 minute and repeat this circuit 2 more times. We're going to finish this workout with something that is a bit different than usual. We'll finish with 3 exercises in a circuit, but we're going to do 5 reps for each. First up are incline presses. Drive up and in and slowly lower down and out for 3 seconds. With the incline, you will be working the deltoid muscles more. Move directly into dumbbell split squats. You will probably use lighter weights for these. Start with your lead leg out in front. Your lead leg will be doing all the work, while your rear leg will be used for balance and stretching through your quadricep. Lower and hold for a 1 second pause at the bottom and drive back up through your lead leg (quadricep) and your glute. Do 5 reps on each side. Next move into a stability ball ab pike. Start with your feet on the ball and keep your body in a straight line. Push your hips straight up pike in and back out. Go as high as you can. You will do 5 reps. Rest 1 minute and repeat 4 more times (for a total of 5 times total). At this point, you may be fairly tired out, but you still might be able to press out a decent amount of weight. No interval training for workout B. 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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | HARDCORE WORKOUT A Posted by: cbathletics Duration: 4:48 Number of views: 4,459 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com This is Workout A from the TT Hardcore 2K10 program. We're going to start with a metabolic resistance circuit of 4 exercises starting with an explosive power exercise with 3 vertical jumps (each one being it's own repetition). You can do these with your hands up behind your head. Squat down and drive up and land soft on your feet with your knees bent and your hips back. Use your muscles to absorb the force. You will next move into dumbbell chest presses. Lie flat on the bench and press up and in, slowly lower down and out for 3 reps. Next, move into dumbbell reverse lunges (you will probably use lighter weights than you were using for the chest press). Step back with your chest up, using your lead leg to pull you back up while you contract your glute. Do all reps on one side and then switch to the other side. The next exercise will be a 45 second stability ball plank. Keep your body in a straight line and hold with your abs braced and breathe normal. This is an advanced exercise. Up next, we have another metabolic circuit of 5 exercises starting with pull-ups. I want you to go 2 reps short of failure, so if you can do 10, you will only do 8. Take an overhand grip, slightly wider than shoulder width apart, pull your chest up to the bar and keep it controlled on the way down. Next, move into dips, doing 2 reps short of failure. I want you to keep your knees up and your body forward to keep the stress off of your shoulder joints. Slowly lower down and drive back up. Next up are dumbbell rows with 12 reps per side. Start with your knee bent and a flat back with a slight bend in your elbow. Row up and slowly down. Repeat reps on other side. Cross Body Mountain Climbers are next. This is one of my favorite oblique exercises. Start out in a pushup position and brace your abs. Bring your right knee to your left elbow, keeping your abs braced and alternating sides. Grab another set of dumbbells for rear deltoid raises. Press your hips back with a flat back. Raise your arms out to the sides and slowly lower down. Go through this circuit a couple of times and then finish with adrenaline interval training (24 seconds on and 36 seconds off) each week you will do more according to the manual. This is a really tough workout and will probably take you close to an hour to get through it, but this is hardcore. 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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | HARDCORE WARMUP Posted by: cbathletics Duration: 3:59 Number of views: 1,164 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com This is TT Hardcore 2010. We're going to start with our bodyweight warmup and I'm representing North Park High School in Brampton. I spoke to the kids there last week and it was a lot of fun. They were nice enough to give me this T-shirt afterwards. These workouts are advanced and they will take you about an hour to get through them. For our warmup, start out with a bodyweight squat with your arms straight out and keep your chest up high as you squat and drive back up. Next, we'll get a little dynamic flexibility work for your hamstrings with some leg swings. Each repetition you will go a little farther than the last one. Don't over-do it because you haven't been really warmed up, but this will give you a good stretch and a better range of motion in your hamstrings. After you've done both legs with the leg swings, move into a lateral lunge. Step out and down and drive up with your leg while you keep your chest out. This will give you a nice stretch through the groin. Next, move into a prone stick-up to get your upper back and shoulder mobility going. Lay down on your chest and squeeze your shoulder blades down and together as you move your arms out. Tuck them back in and back down. Close grip pushups are next. Place your hands shoulder width apart, keeping your body in a straight line with your abs braced. Drop down with your elbows tucked in and drive back up through your triceps, chest and shoulders. These workouts have quite a bit of intense hamstring contractions in them, so were going to warm them up more with a 1-leg Romanian Dead lift (RDL). Stand on one leg and drive your hips back with your other leg behind you. Stretch the hamstring of your planted leg and bring it back up. Repeat on the other side. Next, well finish with 2 stretches. The first one will be a hip flexor and psoas stretch. Kneel down with one arm up and lean back and to the side a bit. Youll feel this through your rectus femoris, quads and through your waist. This area gets very tight with all the sitting we all do. Hold this for 30 seconds and then repeat the stretch on the other side. The next one will be a chest stretch. Place your hand against a wall and rotating away. Hold for 30 seconds and repeat on the other side. Rest 1 minute and repeat this circuit one more time before you move into Workouts A, B and C of TT Hardcore 2K10. 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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | CHINUP VERSIONS - TT ADDICTION WORKOUT Posted by: cbathletics Duration: 8:12 Number of views: 1,979 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | JUMP TRAINING METHODS - TT ADDICTION WORKOUT Posted by: cbathletics Duration: 2:30 Number of views: 2,455 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com. This is workout B from Turbulence Training Addiction. We are going to start with something fairly different. We are going to start with jump addiction and then the chin-up addition improvement phases. For the jump, youll choose between one and three exercises. A regular vertical jump, a long jump, or a 1 leg hop. Now, you're going to try to improve your distance or height each week in these exercises. With the 1-leg hop, youre going to do 5 repetitions for distance and then repeat on the other leg. With the long jump, youre going to do three jumps for distance. With the vertical jump, make sure you have something to accurately measure your height. Then you're going to do three separate jumps and then pool your jump height and see if you can improve that every week. First, start with the single leg hop. Youre going to set a starting line, and then youre going to do 5 hops. Hop 5 times for distance than go back to the start. Repeat this on the other leg. Next, you will do powerful hops for distance and then take a rest. Next, youll do the chin-up portion of the addiction, then come back and go through that again. Basically, youre superseeding the Jump Addiction and Chin-up Addiction for a total of three rounds. Take your best score for this week then try to improve it for next week. The other exercise is the long jump or broad jump. Set a start line and then jump, trying to get maximum distance in three jumps. If you dont have the area to do that kind of jumping, hopefully you can do the vertical jumps. Extend your arms overhead to measure your vertical height, then come down and back up. Measure how much distance is between where your hands are at when you are standing, and your jump height. You will do three jumps and add that up. Then, do your chin-ups and come back and repeat for three rounds. Take your best score and come back next week to try to beat it. Lets go take a look at the chin up addiction. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | 3 MINUTE PUSHUP CHALLENGE Posted by: cbathletics Duration: 3:08 Number of views: 5,108 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://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 channel! Take a look in April Men's Health and that will give you the exact categories. 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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | GAUNTLET WORKOUT C Posted by: cbathletics Duration: 5:23 Number of views: 1,970 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com This is the TT Gauntlet Workout C. This is the 5, 10, 15 program. There are 6 exercises in this workout. What you are going to do is go through 5 circuits of this program. The first time through, you are going to do 5 repetitions per exercise, the second time through will be 10 repetitions and the third time will be 15 repetitions. Next, you'll go back to 10 repetitions and then finally, 5 repetitions. This is called a ladder pyramid style. The first exercise is a kettlebell snatch. You will start out doing 5 reps per side the first time through. In week 1, I recommend you only go through 5, 10 & 15 or even just 5 & 10. Always give yourself a nice easy workout in the first week of any program because you don't want to be too sore. Swing the kettlebell back, drive up and punch. Switch hands and do 5 on the other side. Once you are done with those, move right into 5 vertical jumps. Hands are either in a prisoner hold, down at your sides or straight up. Next, move into T-pushups (5 on each side) alternating sides. You always want to do a warmup before you start, but the 5 reps is a good warmup in itself. We're going to hit the upper body some more with regular chin-ups with an underhand grip. If you are in the 15 rep round and you can't do them straight, you might just do them in chunks until you are at 15. Next move into prisoner forward lunges. Put your hands up behind your head, step forward and drive back up. You will do all reps on each side. Decline close-grip pushups are next. Put your hands on the floor, shoulder width apart. Feet are up on the bench, tuck your elbows tucked into your side. Lower your body down and really focus on your triceps as you drive up. Finally, you will do kettlebell swings to finish up. Grab the kettlebell with both hands and swing back and drive up. This workout is going to be easy in the first round, fairly easy in the second round, 15 will be tough. This workout also depends on how light of a kettlebell you use. If you use a light one, you'll be able to get through it, but if you go too heavy, you probably won't be able to make it through the entire workout. Use a lighter kettlebell your first time through to help you gauge your intensity and where you need to be at for the next one. Only go through the first 3 rounds your first time. That's it for the entire TT Gauntlet program. It is the most challenging program I've put out in a long time. Train smart and conservative (only do one round of the circuit of workout A & B your first time through). If you don't feel like you are aready for it, there is nothing wrong with moving to a different workout and coming back to this when you are ready. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | GAUNTLET WORKOUT B Posted by: cbathletics Duration: 7:02 Number of views: 2,638 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com This is Workout B of the TT Gauntlet program. This is specifically called the TT Abs Gauntlet because it is one of the most difficult abs program I've ever put together. It's a little bit different because you will do ab work in the beginning and then move into a total body workout. The first exercise are 10 hanging leg raises. Whenever you do this TT Gauntlet workout, you never move onto the next exercise until you have finished all the reps from the previous one or the amount of time. For example, if you can only do 6 reps of the hanging leg raises, you don't move on until you have finished all 10, even if you have to take small breaks in between. Use either a neutral grip with your palms facing inward, otherwise use an underhand grip. Let your body hang with your abs braced while you minimize momentum. Raise your legs up and slowly down as you do a little bit of curling back with your pelvis. Move immediately into a stability ball plank for 30 seconds. Hold your body in a straight line with your forearms on the ball. Move right into 20 reps of stability ball rollouts. Roll out and contract back up. Keep this controlled. Move back to the stability ball plank for 30 seconds. Remember, you have to finish the 30 seconds before moving on (even if you have to take small breaks). Next, move into 20 reps of stability ball jackknifes. Place your hands on the floor with your feet on the ball and your body in a straight line. Tuck your knees in towards your chest while keeping your abs braced and back out. Once you have finished those, put the ball away and do cross body mountain climbers (10 reps on per side, alternating sides). Start in the pushup position and bring your right knee to your left elbow. Keep your body in a straight line. Move into a 45 second side plank. This will give you a nice little break, but you have to finish the 45 seconds before you can move on. Next is a spiderman pushup. You will do 10 reps per side, taking as much rest as you need to. Bring your knee to your elbow as you lower down. Drive back up, alternating sides. All the rotation is done below your hips, but nothing in your lower back. It should remain straight and flat. The next exercise is a chin-up with a knee-up. As you do a chin-up, your knees come up and as you lower down, you'll feel that eccentric stress on your lower abdominals which will cause some soreness. Take an underhand grip and pull up as you bring your knees up with you. Slowly lower back down. The knee-ups will actually help you with your chin-ups because it will give you a little bit of momentum. Finish 10 reps, again, taking as much time as you need to complete them. Go into a round of Bulgarian split squats at 1-1/2 reps. Drop all the way down, move half way up, back down again and then drive all the way up. Do all reps on one leg and then move to the other. You can also do forward lunges (1-1/2 reps), single leg deadlifts or reaching lunges in place of Bulgarian split squats. Next is a spiderman pull-up. Take an overhand grip and as you pull up, bring your knee up to meet your elbow (alternating sides). You will do 5 reps per side. Finish this workout with 30 second shuttle sprints. Only go through this one time in your first week. This will take you about 18-20 minutes if you are advanced. You can do extra interval training at the end if you want to. That's it for workout B. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | GAUNTLET WORKOUT A Posted by: cbathletics Duration: 5:42 Number of views: 4,715 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com This is TT Gauntlet Workout A. We are going to pair exercises together, but you will do one of the exercises twice. I'm doing this because the definition of a gauntlet is running through a column and being beaten. You will have column A exercises, move to column B exercise and then back to A. The first is a shuttle sprint for 20 seconds. Move immediately into 25 reps of prisoner squats with your hands interlaced behind your head with your elbows back. Move immediately back into shuttle sprints for 20 seconds. For you second pairing, you are going to do pull-ups, pushups and then pull-ups. You are going to do 80% of your maximum repetitions (you don't want to go to failure). For example, if you can only do 10 pull-ups, you will do 8 pull-ups. If you can do 40 pushups, do 32 and then go back and do 8 pull-ups. For the pull-up, place your hands in an overhand grip with them slightly wider than shoulder-width apart. Bring your chest up and slowly lower down. Move immediately or with as little rest as possible into regular pushups at 80% of your maximum reps. Go back to pull-ups and repeat the number you did before the pushups (80%). The next exercise pairing, you will do a 1-leg bench squat. Start by standing on the bench and drop your foot off to the side and then back up. This will really get your glute. You can also do a 1-leg squat by lowering onto a bench and then back up. Do 10 reps on one side and then switch to the other leg for 10 reps. After those, you will do elevated pushups. Place one hand slightly higher than the other. Do 15 reps on each side. That elevation increases the torso muscle activation. Move back to the single leg exercises with 10 reps per leg. Next is an underhand inverted row for 15 reps. With your palms facing the grip on the bar, row up and squeeze back down. 1-1/2 Bulgarian split squats are next for 12 reps on each side. Place one leg behind you on the bench and lower down. Only raise half way up and then drop back down, then all the way up. Move back to 15 reps of inverted rows. Finally, go into the first gauntlet we did by sprinting for 20 seconds, followed by 25 prisoner squats and another 20 seconds of sprints. Only do one round through for the first time. You can do 2 circuits the second time through, but that's it. It's really about a 20 minute hardcore workout, but that's all we're doing. You can do a little stretching or intervals at the end, but that's it. Train safe, train smart and train hard. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | ADVANCED 15 MINUTE EXPRESS WORKOUT C Posted by: cbathletics Duration: 2:36 Number of views: 1,352 CLICK HERE FOR A FREE WORKOUT!http://www.turbulencetraining.com This is workout C from the Advanced TT 15 Minute Express Workout. We're going to do all strength training exercises in this circuit and it will only take you about 3 to 3-1/2 minutes to get through it. You should be able to get it done about 4 or 5 times during the 15 minutes. Start out with a dumbbell split squat starting out with 30 seconds on one leg and then switch to other side. Move immediately into a dumbbell chest press (you'll probably use a heavier weight than you did with the split squats). Press up and in and then down and out. You'll probably get in about 10-12 reps for this. Start out more conservatively with these and use a weight you can do about 12 times because you will definitely tire out as you go along. Next, you will do 30 seconds of chin-ups with an underhanded grip. Move immediately into 30 seconds of stability ball jackknives with your feet on the ball, elbows on a bench and your body in a straight line. Tuck your knees into your chest and back out. Finish with 30 seconds of dumbbell Romanian deadlifts. You can probably use the same weights you used for the chest press. Push your hips back, chest is out in a proud posture and stretch your hamstrings. Make sure you have your timer that goes off every 30 seconds to move you to the next exercise. Be conservative the first time through this circuit, take it easy and work your way up and then to really hard for the last 3 or 4 circuits and then you are done. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | ADVANCED 15 MINUTE EXPRESS WORKOUT B Posted by: cbathletics Duration: 3:25 Number of views: 915 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com This is workout B from the Advanced TT 15 Minute Express workout. In this circuit, you will do 5 exercises in a circuit format for 12 minutes and finish with 3 minutes of interval training at the end. The TT Express programs are all about getting you the maximum results in the minimum amount of time. This will take you about 4 minutes your first time through the circuit, so go through it as more of a warmup. In the 2nd, 3rd and 4th time, go at a harder pace. Start out with 30 seconds of jumps. Jump straight up and land soft. Move into pull-ups with an overhand grip for another 30 seconds. Move onto 30 seconds of push presses with palms facing in. Press up and slowly lower back down as you add a little dip. Next, move into 30 seconds of reverse lunges per each leg. The next exercise is 30 seconds of a plank on a ball, holding your abs in and your body is in a straight line. Now you will finish with interval training by doing 15 seconds of sprints followed by 15 seconds of rest and recovery. Move back to sprints for a total of 6 rounds. That completes this workout. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | ADVANCED 15 MINUTE EXPRESS WORKOUT A Posted by: cbathletics Duration: 5:10 Number of views: 1,688 CLICK HERE FOR A FREE WORKOUT! http://www.turbulencetraining.com This is the TT 15 Minute Express Workout. These are 15 minutes circuits (A, B & C). In each circuit, you will do 30 seconds of each exercise. If you are doing an exercise like dumbbell rows, you would perform 30 seconds on each side. The first circuit will take you about 4-1/2 minutes to go through all 6 exercises. Then I want you to do that as many as you can in 15 minutes. If you are new to this workout, just go through the circuit 1 or 2 times for the first week. After that, you can go really hard. The first exercise is a dumbbell squat. You will need dumbbells and a bench for this first workout. Hold the dumbells in each hand and squat for 30 seconds. You will work your upper back by holding the weights. Next will be 30 seconds of decline pushups. Put your feet on the bench and lower down for a 2 second count and power back up. Move immediately into dumbbell rows. You will probably use the same weights as you did for the squats. Put one knee and hand on then bench, keeping your back flat, back knee is slightly bent and row up for 30 seconds. Switch sides and do rows for another 30 seconds. Next up are Bulgarian split squats for 30 seconds, but you'll do these at 1-1/2 reps. Lower down and only come half way up, lower back down and then drive all the way up. Switch legs and do 30 seconds on that side as well. You won't have much time in between exercises, so move immediately into stability ball rollouts for 30 seconds. Place your hands on the ball and roll out for 3 counts and 1 count back while keeping it controlled and abs strong. Make sure you have your kettlebell handy because we're going to do either kettlebell swings or dumbbell swings for 30 seconds. You'll want to have a timer such as the kind I use called the Gymboss. You can set it for multiple rounds of 30 second intervals and you just listen for the beep to tell you when to switch exercises. Then go back from the beginning and go through that circuit as many times as you can in 15 minutes. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |
 | 15 MINUTE EXPRESS WORKOUT C Posted by: cbathletics Duration: 5:48 Number of views: 1,183 http://www.turbulencetraining.com Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com This is Workout C from the Turbulence Training Express program. It's a 15-minute circuit and you will be doing 6 exercises each for 30 seconds. You will actually be done with this circuit in about 3 minutes. The first time through, go nice and easy and do more of a warm-up circuit. Then the next time around go more intense and push harder through the rest of the circuits. Try to get through 5 circuits in 15 minutes. Start out with a prisoner squat for 30 seconds. Interlace your fingers behind your head, pull your elbows back and keep your chest up. Your feet are slightly wider than hip width apart. Keep your chest up and push your hips back as you squat down. Keep your shoulder blades pulled together and your head back as much as possible. Next, you will do 30 seconds of kneeling close grip pushups. Keep your body in a straight line and place your hands shoulder width apart. If you are strong enough, you can do regular pushups. Tuck your elbows into your sides as you lower down and then drive back up. You will feel this more in your triceps with the close grip pushups. Grab a set of light dumbbells and do dumbbell rear deltoid raises. Bend your knees as you push your hips back. Lean forward slightly and raise the dumbbells out to the side. This is working the back of your shoulders and the muscles between your shoulder blades. It's a very good exercise for the upper back. Next, you will do stability ball hip extensions. This exercise works the hamstrings and glutes. Put the soles of your feet on the ball and bridge your hips up so your body is in a straight line from your knees to your shoulders. Drive up as you squeeze your butt and lower back down. Next up is 30 seconds of the bird dog exercise. This will work the small muscles in your lower back. Come down to your hands and knees holding your body in a straight line with a flat back. Slowly raise your opposite arm and opposite leg straight out so you have a flat back. Slowly bring them back in and alternate sides. You will need to brace your abs as if someone is going to punch you in the stomach. Finish with 30 seconds of jumping jacks. You can also run in place. When you are doing your jumping jacks, make sure you are bringing your arms straight up over your head to improve your chest and upper back mobility. If you are new to the circuit, go easy and only go through it twice. After that, you can try to get it done 5 times in 15 minutes. 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: http://www.ttmembers.com Related: exercise, exercises, workout, workouts, fitness, weight, loss, turbulence, training, burn, fat, ab, abs, bodyweightcardio |