Posts Tagged ‘turbulence’
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Were going to start out with 1 superset and then move into a kettlebell circuit.
Superset #1
Were going to start with Deadlifts paired with a 1-arm standing shoulder press.
For the Deadlifts, position yourself in front of the bar with your feet just about hip width apart. Put your hands on the bar with an overhand grip. Sit back while keeping your chest and head up and the bar is right up against your shins. Stand upright, nice and strong and slowly lower back down for a 1-second pause. Each time you go down, you will rest for 1 full second. Do 8 reps.
For the Shoulder Press, hold the dumbbell at your shoulder with your palm facing toward your head. Drive up and back down for 8 reps on each side. Rest 1 minute and repeat this superset 2 more times.
Superset #2
This is the kettlebell 555, which means there are 555 repetitions in this circuit to finish out workout C.
Start with 100 kettlebell swings. Go as hard as you can, but you can use a lighter kettlebell for this if you need to. Stand with feet slightly wider than hip width apart. Drive back through your legs and hips and back up. Try not to use the grip too much. Just use your hands as hooks on the kettlebell. You should be getting all of your power through your hips. Do these for 100 reps, breaking them down however you need to do them (50 x 2, 20 x 5).
Next, you will do 100 Prisoner Squats and 50 Stability Ball Jackknifes.
Prisoner Squats:
Position your hands behind your head, elbows back, keeping your head up. Squat down. You will do 100 reps of these, again, breaking them up into different increments if you need to.
Stability Ball Jackknifes:
Position your hands on the floor with your feet on the ball. Use your abs to pull your knees into your chest. You will do 50 reps of these (breaking them up if you need to).
Next, you will move into another set of bodyweight squats and pushups.
For Bodyweight Squats, you can position your arms out in front of you, across your chest or down at your sides. You will do 100 reps (breaking them down into whatever increments work for you).
Next, you will do pushups. Position your hands slightly wider than shoulder width apart for 105 reps. Again, break them up into increments if you need to.
Then you will finish the entire workout with another 100 kettlebell swings for a total of 555 reps to finish up the program.
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
For the most effective exercises to burn belly fat and get ripped abs, visit:
http://www.turbulencetrainingforabs.com
To see real people just like you lose weight fast, visit:
http://www.transformationcontest.com
For daily fat loss workout updates and controversial fat burning tips, visit:
http://www.ttfatloss.com
Duration : 0:5:24
CLICK HERE for a FREE WORKOUT!! http://www.turbulencetraining.com
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. Do all 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 in your right hand straight down from your shoulder, keeping your back flat. Next, row the DB up to your chest. Perform all reps for one side and then switch.
You’ll find with the DB Row, because you are doing such a high number of repetitions, your obliques will be sore since they are working hard to keep your body from rotating during the exercise.
Stability Ball Leg Curls 20 repetitions
For this exercise make sure to have your hips bridged up at all times. Place your heels on the ball, curl in and then back out. This can be a very strong contraction for the hamstrings.
Timed Bodyweight Intervals
What we’ll be doing is a series of different bodyweight intervals using an interval timer, doing 20 seconds on, 10 seconds off.
1.Bodyweight Squats 20 seconds, then 10 second hold at the position you are in when the beeper sounds. Repeat 8 times.
2.Pushups 20 seconds, then 10 second hold at the top pushup position. Repeat 4 times.
3.Planks & Side Planks 20 seconds, then in a controlled motion rotate to side plank for 10 seconds. Back to regular plank for 20 seconds, then with control, rotate to opposite side plank for 10 seconds. That counts as 2 cycles. Repeat for 8 cycles.
4.Touchdown Forward Lunges & T-Pushups TD lunges for 20 seconds, followed by T-pushups for 10 seconds. Repeat 4 times for a total of 2 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
For the most effective exercises to burn belly fat and get ripped abs visit:
http://www.turbulencetrainingforabs.com
To see real people just like you lose weight fast visit: http://www.transformationcontest.com
For daily fat loss workout updates and controversial fat burning tips, visit:
http://www.TTFatLoss.com
Duration : 0:11:57
CLICK HERE for a FREE WORKOUT!! http://www.turbulencetraining.com
This is workout B from the TT 2K9 Fusion fat loss program and is also the updated version of the popular 2006 Fusion fat loss program.
To get started, the first exercise in the first superset will require that you know how to do it with proper form. If not, then you can simply substitute it with an alternative.
With that being said, the first exercise is a Hang Clean or a Barbell Shrug paired with the Dumbbell Chest Presses.
For the Hang Clean, grab the barbell and let it hang in front of you while in an upright position with knees slightly bent. Dip down, and then drive up with the barbell so that it is now at shoulder height. You will either know how to do this exercise or you won’t. Whatever you do, please do not use this video as a tool to learn the proper form. Instead, ask a qualified trainer for instruction before attempting the Hang Clean.
If you need to substitute the Hang Cleans then you can do Barbell Shrugs. So, with the barbell hanging in front, lean forward slightly and then shrug your shoulders straight up. Make sure not to roll your shoulders during this exercise.
After you’ve completed either of those exercises, grab a pair of dumbbells and with your back flat on the bench, press the dumbbells up and in, and then down and out. Tuck your elbows in slightly during this exercise.
For the second superset of the Fusion fat loss workout, you will pair dumbbell Romanian Deadlifts with Spiderman Push ups.
For the deadlifts, hold the dumbbells with an overhand grip and across your thighs. Next, bend your knees slightly and then push your hips back. You’ll feel a stretch through the hamstrings as push your hips back and slide the dumbbells down along your legs. Squeeze your glutes while driving to come back up.
If you’re not comfortable with that exercise then you can easily substitute it with Reverse Lunges. So, with dumbbells at your sides, step back, drive straight down and then come back up. Do all repetitions for one side and then switch legs and repeat.
Next up in this superset pairing are Spiderman Push ups. If you’re unable to do the Spidermans, then just do regular push ups instead. So, to start, get in the regular push up position and as you go down, bring your knee up to your elbow and then back out. Alternate sides.
The last exercise in this workout is Dumbbell Forward Lunges. With dumbbells at your side step out, drop straight down, and drive through your heel to come back up. Do all repetitions for one side and to give your grip a little rest, put the dumbbells down for 30 seconds, rest, pick them back up, and then repeat for the other leg. Rest for 30 seconds and repeat with the other leg. Do this until you’ve done 3 sets per leg.
Finish off with interval training and that’s it for the 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
Duration : 0:4:42
CLICK HERE FOR A FREE WORKOUT!!
http://www.turbulencetraining.com
This is the 2K9 Fusion Fat Loss workout. This is the updated version of the 2K6 program, so you’ll discover new exercises and new ways of doing things.
You’ll start out with a total body warm up using only your bodyweight and really focusing on the hips. This will eliminate a lot of the pain from your lower body as well as allow you to perform the exercises much more easily.
The first exercise in the warm-up will be running in place for 20 repetitions in total.
Next up is an exercise called the Duck Under. So, from a standing position, step out, push your hips back and slide across while ducking under.
After that exercise you’ll do Step Overs. So imagine you are stepping over something and bring your knee up in front and then outward over a tall invisible object. Then bring your other leg up and over as well, then go back the other way.
So you’re really trying to loosen up your hips in a whole bunch of different directions.
Next up is a dynamic flexibility exercise for the hamstrings called Leg Swings. So, hold onto something for support, and then swing your leg in front and behind you. Start out nice and slow as you don’t want to stretch the hamstring too much on the first couple swings, and then slowly increase the range of motion with each swing. Do 20 repetitions on one side and then 20 on the other.
Then you’re going to go into an exercise called the Pull Down Push up. So, spread your fingers out and get in the push up position, as you go down, tuck your elbows in and squeeze your shoulder blades together. As you come down act as if you’re pulling yourself down and then pop up. Really try to focus on bringing your shoulder blades together as you go down in the push up.
You’ll finish off the warm up with a Prisoner Lunge. So, place your hands behind your head and step out and drop down, then drive back up.
Rest for one minute, and then go through the circuit one more time and then you’ll find your hips are nice and loose and ready for the 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
Duration : 0:3:19
CLICK HERE for a FREE WORKOUT!! http://www.turbulencetraining.com
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 bench, place the dumbbells at your side, drop your hips straight down and then come back up. As you drop down, you’ll feel a strong stretch in your back leg.
If that exercise is too advanced, then you can do regular split squats. If you’re a real beginner, then find something to balance with and perform your split squat that way.
Do all repetitions for one leg and then switch legs. Once you’ve finished with that exercise, you’ll move on to stability ball rollouts.
So, on your knees, place your hands on the ball and brace your abs. Roll the ball out, and squeeze your abs to come back in. Be sure to keep your back flat throughout.
For the last superset you’ll pair Stability Ball Leg Curls with Dumbbell Rows. For the leg curls, get on the ground with your heels on the ball, bridge your hips up while curling the ball in and out. Repeat this movement for 20 repetitions.
Next, you are going to do dumbbell rows for 20 repetitions. However, I want you to pick a weight that you can only do for 15 repetitions. When doing endurance exercises involving higher repetitions, it is really a matter of mentally committing to persevering and completing the exercise. So, try to squeeze out a few extra reps with a weight you think you can only do 15 times.
So for this exercise, place your knee and hand on the bench for support and place the dumbbell at your side, with your back nice and flat. Next, row the dumbbell up to your side and then back down. As you get to 15, if you’re still able to maintain good form, then keep going. Once you’ve done all repetitions for one side, switch arms and repeat.
Finish off with interval training and that’s it for the Fusion 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
Duration : 0:6:5