Ryan Murdock and Adam Steer’s Bodyweight Exercise Revolution (BER): The Softer Side of Bodyweight Training

Bodyweight training can be tough and hardcore. In fact, all of my workouts are at a high intensity. However, one of the biggest lessons I learned from Bodyweight Exercise Revolution (BER) is that you need to balance the hard stuff with the soft stuff.

I’ve started practicing the mobility and yoga drills presented in the eBook. I’ve already noticed a great improvement in my overall flexibility and recovery abilities. Walking around sore all day is not fun, but these drills make it easier. What I found really interesting was the connection betweenflexibility drills and recovery ability. Continue reading

The Benefits of Kettlebell Programs for Busy People

People are busier than ever, and they’re also fatter than ever. Lack of time and obesity seems to go hand in hand. But this does not have to be the case. The Kettlebell, a unique training implement which originated in Russia, can help you lose fat and build muscle mass while keeping your workouts short and sweet.

Here are the top 3 benefits of Kettlebell Programs for Busy People:

Benefit #1: Workout Anywhere and Anytime you Want

You can literally take a Kettlebell anywhere. And unlike a dumbbell, all you need is one Kettlebell to get an intense workout. Imagine being able to wake up, do an intense Kettlebell workout in your bedroom, then just go on about your day.

Benefit #2: Develop Functional Strength

Functional strength is the kind of strength you can use in your daily life. It’s the kind of strength you use to take out the garbage, lift heavy boxes, and carry your kids.

The unique shape of a Kettlebell is incredible for developing real-life, functional strength. It won’t make you big and bulky like traditional gym exercises. Most gym exercises just make you look good.

Kettlebells make you look and perform good.

Benefit #3: Improved Flexibility and Mobility

Mobility is simply the ability to move. Have you ever seen those big bodybuilders who can barely move around? Well, the muscles that you develop with Kettlebells are functional, which also means that you’ll be able to move around better.

In fact, many athletes use primarily Kettlebells to improve their agility (or, the ability to MOVE faster).

For more information on Kettlebell Training and Workouts, check out Turbulence Training Kettlebell Revolution. Click here for more information.

Arthur De Vany: Boost Growth Hormone and Drop Fat with Evolutionary Fitness

Arthur De Vany is 71 years old, 6’1″ and 200 pounds. He’s never sick and can do anything he wants to. He doesn’t live off 30 different medications the way most American’s do. One of my biggest fears is growing old and being unable to walk the way my grandmother is. It was the goal of weight loss that got me started with fitness, but it is watching my grandmother struggle with her own body on a daily basis that is keeping me in the game of fitness. Arthur De Vany is not only an inspiration, but an example of what a practical approach to fitness and nutrition can produce.

He was born in Davenport, Iowa – however, his hometown is Los Angeles, California where he finished high school and was signed on to a minor league baseball team. He started weight lifting at age 16, and has been at it ever since. De vany studied economics at the University of California, Los Angeles. He is now the professor emeritus of economics at the Institute for Mathematical Behavioral Sciences at the University of California, Irvine. Out of all of Arthur De Vany’s accomplishments, the most interesting is how he injects economics to every aspect of life – including fitness.

  • His theory is that economics not only happens around us, but within us as well. The biggest problem with modern day mathematics and economics is that we are taught that eveything happens around the “average,” and that we should focuse on the shape of the bell curve.
  • In truth, according to De Vany, all events of significance follow certain “power laws.” Events that we feel that are rare – bank crashes, natural disasters, blockbuster movies, human wealth – are more important than the average. The average is used to develop stable models.
  • These stable models are incorporated in most fitness regimens which are based on a homeostative view of the body. This means that the body is a self-regulating system that will maintain iself ina continous, stable condition. This is why we are taught to eat meals from a balance of food groups and why we are told to exercise on a regular basis using majority aerobic activities such as jogging or cycling.

Lessons from a 71 Year Old Man


So how does a 71 year old man stay in such great shape?

Arthur De Vany believes that short bursts of high intensity exercise are better than slow, steady exercise. He talks about how sprinters are much healthier than distance runners because they are more in tune with our evolutionary nature.

  • De Vany tries to imagine the environment as it were thousands of years ago – when humans were hunters and gatherers. This is important because our bodies still “think” we’re hunters and gatherers. Most scientists agree that genetically, we’re the same as we were 40,000 years ago.
  • Evolution is extremely slow, and occurs over millions of years, not thousands of years. The important thing about Arthur De Vany is that he practices what he preaches. He knows what works and is able to use his teachings to maintain a bodyfat percentage of seven percent.
  • Recently, a  research institute rate his biological age at 32. According to De Vany, “Hunter gatherer’s don’t age like Westerners do because they retain their metabolic fitness.”
  • De Vany believes that high intensity, brief training is closer to how our ancestors lived. He advises against too much endurance training and states that, “chronic aerobic exercise overtrains the heart, reducing the chaotic variation in heart rate which is essential to health.
  • He also believes that most weight training programs involve too many repetitions and sets, and are too routine. His advise to most athletes is to decrease duration and frequency while increasing intensity.
  • According Arthur De Vany, the objective of any exercise and diet program should be to counter hyperinsulinemia (chronically elevated insulin) and hypoexertion (wasting of the body’s lean mass through inactivity). Fast, intense workouts promotes specific hormones which fight these two health risks plaguing western society.

The Evolution of Evolutionary Fitness

Some physicians say the theory of "evolutionary medicine" can help guide the treatment of modern ailments like obesity.

Chapter One: Diabetes

Arthur De Vany married his first wife, Bonnie, in 1957. He has one biological and two adopted sons. His biological son, Brandon was diagnosed with type-1 diabetes at the age of two, and a few years later his wife Bonnie was diagnosed with the same condition. He soon realized that their doctors were wrong and began experimenting with a variety of diets.

High blood sugar is dangerous for diabetics and is lowered by insulin injections. However, Arthur wanted to see if he could keep blood sugar low on a consistent basis. He soon found that foods such as beans and pasta (recommended by doctors) was increasing Bonnie’s blood sugar. The moment he eliminated carbohydrates from her diet, her reliance on insulin injections dropped dramatically. However, this wasn’t enough. Bonnie developed a rare, life-threatening complication – systemic vasculitis. His son Brandon was seeing great results from the low-carb diet.

Chapter One: From Fat to Carbs

For millions of years, humans were hunter-gatherers. Agriculture and settlement began only 10,000 years ago. This is when our diet and living conditions began to change. We began living longer only because we were better protected from predatory animals, however we began to struggle with new diseases. According to De Vany, “We live like lab rats. A lab rat has a life expectancey three times that of a wild rat because it is protected from accidents or disasters.” So, a longer life does not necessarily mean a healthier one.

The diet of our caveman ancestors was actually incredibly high in fat. The major change in our diet since the last 10,000 years has been an increase consumption of carbohydrates. Agricultural settlements gave way to an increased consumption of bread, potatoes and rice. Carbohydrates are the biggest impediments to fat loss. If those carbohydrates are not burned off, they turn into sugar. Pasta is basically a bowl of sugar (well, sort of). High carboydrate intake causes incredible spikes in blood sugar. The diseases that come from a high carbohydrate intake are similar to that of morbid obesity: diabetes, heart attacks, and strokes (to name a few).

Chapter Two: Developing Guidelines

Arthur De Vany’s style of eating is not like the Paleolithic Diet, nor is it like Atkins. He placed more stress on fruits, vegetables, and exercise thank Atkins. He also feels that massive intakes of saturate fats are also unwise. His goal is to combine Paleolithic principles of eating with modern day life. De Vany realizes that modern day comforts are not going away, however we can try to live a more humble lifestyle. Our ancestors ate when they could and lived a predominately stree-free lifestyle (except for when they were being attacked by a wild beast).

De Vany’s Nutrition Guidelines are as follow:

  • Do not eat three meals a day. Skip meals, eat a late dinner or breakfast. Maybe go on a fast for a day. Hunger is not the enemy.
  • Shop only on the outer edges of the supermarket, where the food is fresh.
  • Avoid bread, muffins, pasta, bagels, rice, potatoes, cereals, vegetable oils, beans, or anything in a package.
  • Spice up your food with basil, garlic, parsely, spring onions, avocadoes, and nuts.
  • Use olive oil.
  • Focus on fresh fruit. No fruit juice.
  • Eat lots of fresh raw, steams, sautee, or grilled vegeables.
  • Eat lots of meat (might be hard for vegetarians)

De Vany on Bodybuilding:

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In a recent interview from T-mag , Arther De Vany was asked about the bodybuilding method of dieting. Here was his response:

Calories are energy. Excess calories are stored as fat. Too many bodybuilders that I see are too fat. They only look good when they’re in contest form. They do tend to follow a binge eating pattern that’s close to those of bulimics and other dysfunctional eaters. Eat like mad to grow, then starve to get cut for the contest. Throw in some dehydration for good measure.

This is damaging to the brain and can eventually lead to a form of anorexia when the hypothalamus becomes damaged. Remember, your brain shrinks too when you starve yourself for a period of time. Random or intermittent hunger is good and protective of the brain.

Muscle mass can easily be gained without eating excess calories. Growth hormone directs nutrients toward muscle. Insulin sends them the other way toward fat. Eating all the time raises insulin levels and drops growth hormone levels. So, you tend to make more fat.

On eating multiple times per day:

Many meals per day reduce insulin spikes a bit, but by substituting a nearly constant flow. Hence, total insulin is increased over the course of the day eating six or seven meals. This will make you more resistant to the action of insulin. Hence, your body must make more of it.

As your insulin drifts upward and you become resistant, you’re on your way to the Metabolic Syndrome X: abdominal obesity, high blood pressure, and a pre-diabetic state. No wonder a number of bodybuilders develop diabetes.

The overweight people and bodybuilders tend to share a common strategy (or failure) of eating many meals a day. Both have problems. The obese have many and bodybuilders manage to avoid some of them because they have such high activity levels. But, they both tend to die of similar diseases — diseases of metabolism.

The characteristic that links both these sets of individuals is that they both lack variation between the anabolic and catabolic states. They have a flattened and somewhat uniform metabolic state. The obese do little and eat steadily so that they seldom vary their metabolic state; they’re almost always in the anabolic (growth) state.

Bodybuilders who fixate on maintaining a positive protein (nitrogen) balance only enter the catabolic state when they work out. Fortunately, they tend to work out often and long, so they do enter the catabolic state for that period of time. But they ingest a meal soon after the workout and then go back into the anabolic state. This is bad.

It’s also a hassle to eat that often. It’s hard enough to eat three meals that you prepare well with fresh ingredients. Finally, you weaken the growth hormone response you get from exercise and when you fall into REM sleep.

On fasting:

Our ancestors never ate three square meals a day and they surely didn’t eat seven meals a day. They did forage over the land as they hunted and may have found wild plants and bugs to eat, but nothing like a protein bar (an entirely foreign substance to any human alive for most of our existence) or a high glycemic load supplement. Plants were only available seasonally to a hunter and hunting takes so much time and concentration of effort, there would have been little eating on the trail.

I calculate that they spent about one out of three days in fairly deep caloric stress. That is, they spent this time in negative caloric balance. This triggers growth hormone, which is protein conserving and activates the protective and rebuilding genes that express brain protective factors, heat shock proteins, and many repair and maintenance processes.

When you live in positive energy balance you 1) get fat eventually, and 2) your body expresses genes related to reproduction rather than maintenance. Growth factor expression is down-regulated during positive caloric balance.

Let’s face it, your genes don’t care about you. They just want to make sure you reproduce so they can live another day. When you’re hungry and active, they switch to growth and repair to keep you alive for a while so you can reproduce later.

I randomly pick a day when “hunting is lean” (or so I tell myself) to eat sparingly, but I’m always active on such a day so my body knows it is to conserve its protein stores and use fat for energy (this is the hGH signal).

On cardio:

My cardio is the fast pace of my workout. And it’s sprinting in a field or on a stationary bike. I alter the pace intermittently. I never put in the miles or time on a treadmill. It’s boring and worthless.

Look at joggers and distance runners. They aren’t slender, they simply have no muscle mass. They’re weak, they can’t generate power, and in spite of their slender appearance, joggers aren’t lean. The average body fat content of jogging club members was 22 percent in one study. Anything above 13% is deleterious.

I wouldn’t jog for health, but playful runs are wonderful. Vary the speed and terrain and you have a really great activity that’s fun and healthful. Routinized jogging is factory work, not natural activity. If you log long miles on a track, I believe you’re compromising your health.

De Vany Style Training – Get Stronger, Bigger, and Leaner


Arthur De Vany’s training style is surprisingly basic. He feels that most individuals over train. He’s a huge proponent of training when you feel like it and making exercise fine. He doesn’t like complicated and linear routines. When I think about it, a lot of recommendations are very similar to Crossfit in that they are random and constantly varied.

De Vany starts off his weight training workouts with a heavy compound exercise to get the blood flowing and release human growth hormone (HGH). He’ll usually start off with a light weight and perform 15 reps, then increase the weight and do 8 reps, and increase the weight again and do 4 reps His workouts are extremely fast paced. He focuses more on the “burn” rather than focusing on weight and reps. De Vany never takes his workouts to failure.


  • Three Sessions Per Week
  • Session One: Upper Body
  • Session Two: Lower Body
  • Session Three: Overall Fitness
  • Choose a handful of exercises targeting large muscle groups


  • Two weight training sessions per week
  • Choose a handful of exercises targeting large muscle groups
  • Keep rest between sets extremely short
  • Go for a “burn” without going to failure
  • Don’t worry about how much weight you’re lifting
  • Rest of the training week should be balanced between high intensity intervals and sports

Evolutionary Fitness vs. Shah Training

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I see a lot of similarities between Evolutionary Fitness and Shah Training. We both prescribe short, intense workouts and a higher fat diet. We both recommend some form of fasting as part of your diet and retreat from mainstream Bodybuilding methods of training and eating. I started researching Arthur De Vany due to a question I received from one of my readers on his training style. I’ve heard of him prior to that, but never took the time to read up on him or or his training philosophies. Now I’m glad that I did, because there is a lot I have learned from this 71 year old:

  • I need to start making my workouts more fun again. I followed Crossfit-style training for a while. Then a bodybuilder friend of mine asked me why I keep doing random workouts. How can I measure progress with that kind of training? So then I went back to a more mechanical approach where I would be performing the same workouts multiple times per month.
  • I’ve noticed some fat gain and actually decrease in progress. I never understood why Crossfit focused on randomized workouts, but now I do. The answer is Evolutionary Fitness: our bodies just weren’t meant to work that way. So now I’m going to be moving back into more randomized workouts. I still want to have something to meaure progress, so I’ll be repeating some workouts (kind of like the way Benchmark workouts work).
  • Arthur De Vany is not a vegetarian and I know why. I’m a vegetarian by birth. I was brought up that way. I’m not going to start eating meat, but I am going to increase my protein intake. Over the past few months I’ve let my protein intake fall and my carbohydrates rise.
  • The reason being I was having issues with recovery. But I know realize why low carb and fasting is so important. You can have a high level of energy without eating a whole lot of food. I now remember why I was making so much progress before.
  • So reading up on Arthur De Vany has taught me a few new tricks, but more importantly it has affirmed what I believed. He has motivated me to move ahead with my beliefs. Someone once asked me how I know my methods will work for the long term.
  • Next time someone asks me that, I’ll point them over to Arthur De Vany. I’d been following my own version of Evolutionary fitness for quite some time.

Bootcamp Session Template, How to Make Money with Bootcamp Classes & Bootcamp Games

You can make a living doing practically anything. You just have to be a bit creative.

I say this because I come from an immigrant family that believes that the only way to be successful in life is to become a doctor, lawyer, or engineer.

Here I am in the fitness industry. So you have an idea of what kind of flack I’ve gotten from my own family.

My sister faces the same thing as a graphic designer. Graphic designers can make a chunk load of money, if they apply and sell themselves properly.

Designers and trainers have one major thing in the common: they don’t know where their next gig is.

It’s not steady income.

That doesn’t mean you can’t make a good income. There are many personal trainers who make six-figure incomes.

It takes hard work.

It also takes a practical system, like this one here.

How can trainers make more money with bootcamps?

Do the math.

If you charge $50 per client for an hour session, you can only make $50 per hour.

You have two choices here: get more clients that give you more money per hour, or get more clients and train them at the same time within that same hour.

There are people who hesitate to pay $50 per month on a gym membership. It could be a combination of being price conscious and not knowing what to do.

Suppose you charged $20 per person for a bootcamp class and had 10 people in the class. You make $200 in that one hour. You’ve just quadrupled your income!

How can Trainers Get Started with Bootcamps?

Your biggest hurdle will be to find a place to train people, believe it or not.

Trainers believe that it will be tough to get clients, but this is not true. Follow this script if you already have clients:

You: Hey, I’m going to start a bootcamp class, you interested?

Client: Sure, but do I still get to train one on one with you?

You: Of course. I was informing you as my client. You already love training with me, so I think you’d love the bootcamp class.

Client: Yeah of course I’ll join. When is it?

You: It’s going to be on friday at 5 pm. Do you think you can bring a few of your friends along? The class will be $20 each.

Client: Yes of course, I have a few people in mind.

You. Great, thanks!

Suppose your client brings just one person to your class. You still have the opportunity to either turn that one person into a personal training client, or you can ask the people who did show up for referrals.

All you need is 3 people in your class to make more money per hour!

Of course this is all based on how much you charge currently for a personal training client and how much you plan to charge per hour for your bootcamp classes.

What kind of equipment should you have in your bootcamp classes?

Most bootcamp classes are bodyweight-based. This means you do not need any equipment. You can find 31 done-for you bodyweight boocamp workouts here.

If you have the luxury of being able to conduct your bootcamp in a studio, then you may have access to such things as exercise mats, light dumbbells, and resistance bands.

With the exception of exercise mats, these things are not necessary.

You can ask clients to bring their own mats, or purchase 3-5 mats to leave in your car for new clients who have not yet purchased their own.

This is helpful for clients who don’t yet have their own space, or are conducting classes outdoors.

How do you keep your bootcamp class fun and interesting?

Things become boring when you keep doing the same thing over and over again.

Clients will become familiar with repetitive workouts. They’re paying you to provide them with a new challenge each time.

If clients get bored, they’ll stop coming.

Therefore, the best way to combat boredom and have strong retention rates is to keep a vault of workouts and ideas with you.

There are two options for you:

TT Bootcamp 2.0

This manual features a collection of 31 intense bootcamp workouts created by Craig  Ballantyne. The manual also includes fitness marketing techniques from some of the top personal trainers in the industry. Click to read our complete review of this plan.

TT Bootcamp Games

This manual features 31 intense games you can play in your classes. It requires clients who are comfortable with each other. The following are some demonstrations of these games:

Circle chase:


Red  Light Green Light:


Hand Tag:


Click here to download all 31 games for your bootcamp business.

What if a person is unable to perform a particular exercise?

Of course, it will happen that someone is unable to perform a movement due to fitness level and lack of mobility.

The following is a short list of exercise substitutions:

To replace squats:

  • 1-leg hip extensions
  • Step-ups
  • Deep Step-ups
  • Split squats
  • Reverse lunges
  • Forward lunges
  • Bulgarian split squats (with back foot elevated on a bench)
  • Reaching lunges
  • 1-leg deadlifts
  • 1-leg squats (use bands or straps for assistance if necessary)
  • 1-leg squats standing on a bench

To replace lunges, or for bad knees:

First, see a doctor and have them diagnose the problem. Second, see a therapist and have them treat the issue. Third, see a trainer and have them assess where you need to work on flexibility and how you can include some “knee-friendly” exercises in your workout program.

These exercises include:

  • Lying Hip Extensions (also known as Lying Hip Bridges)
  • 1-leg Hip Extensions
  • Lying Hip Extensions with your feet on the ball
  • Stability Ball Leg Curls

TT Bootcamp 2.0 from Craig Ballantyne has everything you need to get started and succeed with your bootcamp business. Click here to learn more.

Pushup Variations:         

  • Pushups
  • Close-grip pushups
  • Decline pushup
  • Elevated pushups
  • Off-set pushups
  • Pushups with your feet on the ball
  • Pushups with your hands on the ball
  • Pushups with your feet on the ball and hands on the bench
  • Suspended strap pushups
  • Spiderman pushups
  • Spiderman climb pushups
  • Pike pushups
  • Dips
  • Decline close-grip spiderman pushups

To replace dips:

  • Any version of close-grip pushups
  • Dumbbell floor presses
  • Dumbbell close-grip presses
  • Close-grip bench press

There are, obviously more variations. As a trainer you should have an idea of easier and difficult movements you can substitute for your clients. Keep a list handy, just in case.

TT Bootcamp 2.0 from Craig Ballantyne has everything you need to get started and succeed with your bootcamp business. Click here to learn more.

Kettlebell Workouts for Busy Women

Kettlebells are a total body conditioning tool used by many world class athletes to improve their strength, endurance, and to increase lean muscle mass. But Kettlebells can also be a great fat burning tool, especially for busy women.

This is because you can get an effective workout within 20 minutes. And, as you become more and more advanced, you will be able to learn exercises that literally train 80-90% of your entire body with one movement.

One such exercise is the Turkish Get Up. The Turkish Get Up requires you laying down on the ground and holding a Kettlebell straight out above your head. The goal of the movement is to get up off the floor while keep the Kettlebell held above your head.

Then, lie back down on the ground. This movement works your entire boy including shoulders, chest, abs, legs, back, and arms. Here’s how to perform a Kettlebell Turkish Get Up:

But the true beauty in Kettlebell workouts lie in ballistic movements such as swings, cleans, and snatches. These three movements often make up the back bone of good, effective Kettlebell Programs.

Here is a great workout which features all three exercises:

Creating your own Kettlebell workouts is fairly easy. Take one 2-4 movements and perform either in a superset or circuit training fashion. Supersets are the easiest way to develop a program.

Supersets are where you perform two exercises back to back with little to no rest in between each set. An example would be to perform 5 Kettlebell Turkish Get Ups with each hand followed by 10 Kettlebell Swings with each hand.

Rest 60 seconds and repeat.

For more Kettlebell Workouts and Information, check out Turbulence Training Kettlebell Revolution.

Click here for more information


Keep your Training Fun with a Kettlebell Program

Over the past decade, Kettlebell training has literally exploded into the mainstream. If you haven’t yet purchased your own Kettlebell, then you’re missing out on a lot of…fun.

Out of all the benefits of Kettlebell training – improve strength and size, greater endurance, and incredible fat loss – the biggest benefit is that it’s fun. When I was training with my buddies during the summer, they’d always ask me to include a Kettlebell exercise simply because it was fun.

And fun things motivate you. No one ever makes an excuse not to do something fun. So if you’ve been finding yourself getting bored with your current workout, the perhaps a Kettlebell program may be what you need to inject some excitement back into your workouts.

One of the things that make Kettlebell training fun is the sheer number of high intensity exercises that you can perform. Unfortunately, I can’t go over all the workouts with you here.

For that, you need a guide.

The best Kettlebell guide comes from Chris Lopez. The following is a great 6-exercise kettlebell circuit you can get started with from Chris Lopez and Funk Roberts:


For more Kettlebell Workouts and Exercise Descriptions, check out Turbulence Training Kettlebell

Revolution. Click here for more information.

Kettlebells for Killer Cardio

Kettlebells can be a great tool for losing fat. It’s unique shape and high intensity exercises will give you an incredibly tough workout. Just like most implements, you can design a training program to achieve your goals by modifying a few key parameters.

For example, in order to develop a Killer Cardio workout using Kettlebells, you want to stick to exercises that you can perform easily, and ones that train a large part of your body at once.

Kettlebell swings come to mind almost immediately. The Kettlebell Swing is the most basic Kettlebell movement out there, and one which can be learned by almost anyone.

Here’s how to perform the Kettlebell swing:

Another great Kettlebell exercise is the Kettlebell Thruster, which is a combination of a Squat and Overhead Press. This movement is tougher than it looks. Beginners may need to perform the squat and press separately to begin with.

Here’s how to perform the Kettlebell Thruster:

Now putting together your routine can be either the toughest thing you’ve done, or the easiest. It’s up to you. People have emailed me with complicated questions about their training programs.

I’m usually able to respond with a very simple solution. Most workouts depend on one thing: what are you capable of? Beginners should probably start off with taking more rest then they feel necessary.

Advanced trainees can experiment with unique high intensity techniques such as a supersets, circuit training, and interval training. Beginners can do supersets, but they will probably need to modify them and take a break between each of the two exercises they choose to alternate with.

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

For more Kettlebell Workouts and Training Techniques, check out Turbulence Training Kettlebell Revolution.

Click here for more information

Burpees Exercise: Your Perfect Holiday Fitness Plan

Merry Christmas everyone! I know there’s a lot of other holidays being/were/will be celebrated during this time as well including Diwali, New Years,Hanukkah, Kwanzaa and Eid.

I wanted to take this time out and remind you once again how absolutely easy it is to get and stay in shape during the holidays. If you’re traveling, or have family over and don’t have time for a full workout, then you just need to do one exercise: the burpee.

Lets go over how to perform a burpee:

Hot girl eh? Should be enough to motivate you through the holidays. Anyways, lets move on and I’ll show you some great, quick workouts you can perform using just this one movement:

Burpees Exercise Workout #1: Ascending Pyramids

Start off with a high number of burpees to perform then gradually reduce the number of burpees in each set. Rest 60 seconds after each set. For example:

  • 30 Burpees
  • 60 Seconds Rest
  • 25 Burpees
  • 60 Seconds Rest
  • 20 Burpees
  • 60 Seconds Rest
  • 15 Burpees
  • 60 Seconds Rest
  • 10 Burpees
  • 60 Seconds Rest
  • 5 Burpees

Burpees Exercise Workout #2: Tabata

Perform as many Burpees as possible in 20 seconds. Rest 10 seconds. Repeat this sequence based on the length of workout. For example, if you want your workout to last 10 minutes, then perform this sequence 20 times.

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

Burpees Exercise Workout #3: Reps for Time

Choose a set number of repetitions to perform and time how long it takes you to reach that number. For example, if your goal is to perform 100 burpees, simply try to complete those 100 burpees as fast as possible.

Record your time, and try to beat that time the following week. Once you’ve beat your time, you can attempt to perform even more burpees.

The Burpees exercise is a great bodyweight workout to keep you in shape during the holidays and to improve your conditioning. However, if you want a full body, fat loss bodyweight program then you should check out the Bodyweight Blueprint for Fat Loss.

Click here for more more information

How to Set Up an Upper Body Workout Plan

Most guys are only concerned with their upper body. In actuality, you should be training your entire body. Training your legs is very important, since you release lots of human growth hormone and testosterone when training large muscle groups.

And legs are the biggest muscle group in your body! So, don’t ignore your legs. But, you did come here for an Upper Body Workout Plan, so I’ll give you an upper body workout plan.

Lets go over some exercises that you can perform with a pair of dumbbells:

DB 1-Arm Military Press

Here’s the best video I’ve found showing this movement done properly. The only difference is that it’s done with a Kettlebell. But follow the same technique:

DB Push Up Row

This exercise has numerous names including Man Makers and Renegade Rows. But once again, the idea is the same:

That’s it! That’s all you need. These two movements are enough to target your shoulders, back, chest, arms, and abs. Throw in a dumbbell squat and you’ve got a full body workout.

Now, there are many ways you can organize these exercises into a workout. You can do a basic super set, where you alternate between the two movements with little to no rest in between each set.

Or you can alternate the movement with a cardio movement. For example, you can do 10 rounds of 5 repetitions on each side of the one-arm press, and alternate that with 30 seconds of jump roping.

There are actually dozens of ways you can set up a training program. One of the best sources for high intensity dumbbell and bodyweight programs is the Gladiator Body Workout.

Click here for more information about this incredible Training Program

Setting up a Dumbbell Full Body Workout

Setting up a full body dumbbell workout is extremely easily. According to Craig Ballantyne, creator of Turbulence Training, you should always start off with a warm-up.

He prefers to use a basic bodyweight warm up. Craig believes that a bodyweight warm up is much better then spending 5 minutes on a treadmill. The treadmill just trains you heart.

But bodyweight movements warm up your muscles.

After the bodyweight warm up, it’s straight on to 3-4 supersets of non-competing exercises. Non-competing supersets means that you perform two exercises back to back with little to no rest in between each set.

For example, you may want to a do dumbbell chest press followed by dumbbell bent over row. Craig also likes to alternate between upper and lower body movements.

He also mentions that you should do your hardest exercise first. This makes sense, since you want to get your hardest exercise completed first when you’re fresh.

You also want to use exercises that use the same weights. For example, if you need to use 50lbs for a Dumbbell Squat, but can only manage 30lbs for a Dumbbell Chest Press, then you’ll be forced to have two sets of dumbbells with you.

If this is not convenient, then don’t do it. If your dumbbell exercises and weights don’t match up, then simply alternate between a dumbbell and bodyweight exercise.

In fact, most of Craig Ballantyne’s workouts have you alternating between bodyweight and dumbbell movements. You should really take a look at some of his workouts.

Click here to access all of Craig Ballantyne’s workouts.

P.S. Anyone who purchases a Turbulence Training workout using my link gets a free, 4-week bodyweight and dumbbell workout program.

Click here to access all of the Turbulence Training Workouts.