Fitness for Busy Folk

Monthly Archives: July 2011

Beginner Parkour Training with the Animal Flow Workout

The Following is a Guest Post by Mike Fitch:

One of the questions I get asked the most is how to incorporate animal movement exercises like the Animal Flow Workout into bodyweight training and fitness routines. So I’m really excited to write this post providing more information about what the Animal Flow workout is (and what it is not!) with some explanations about the variety of ways you can make use of the movements to achieve your own results. Hopefully I’ll be able to answer all of your questions. The important thing to keep in mind is that Animal Flow can be used in many different ways, and is really what you make of it!

Before I get into the workout details, though, I have to say that I’ve been overwhelmed by the incredible response from everyone whose purchased the DVD and adopted the workouts, during the three months since we first released it. We’re particularly happy to see that so many of the sales have been to persons living all around the globe – so we’re well on our way to meeting our original goal of creating a truly worldwide community that’s practicing the GBT and Animal Flow systems.


THE ANIMAL FLOW DISCIPLINE

The Animal Flow Workout was created by fusing elements of multiple bodyweight training disciplines, intended to increase mobility, flexibility, stability, power, endurance, skill and neuromuscular development. As I’ve mentioned before, animal movements have been used for thousands of years to improve health and vitality. I by no means take credit for creating animal movements and recognize the valuable contributions from other practitioners who have developed similar programs.

Global Bodyweight Training Mike Fitch

The Animal Flow that we’ve come up with at Global Bodyweight Training presents our own take on the age-old practice. In conceptualizing the specific flows, I draw upon my own training in a mix of disciplines such as parkour, breakdancing, hand-balancing, and strength training. And then I’ve spent a lot of time observing the movements of animals in the wild, followed by countless hours on the floor, practicing and testing and figuring out combinations and progressions that allow the follower to create an endless flow of energy with limitless possibilities.

One of the most important aspects of the Animal Flow program is that it can be altered to achieve specific results. I encourage you to think of Animal Flow as a practice even more so than a workout. Much like yoga or a martial art, it is a discipline that requires perfect practice to achieve perfect results. Even once you feel like you have a solid grasp on the basics you would benefit from always going back and repeating them with the goal of performing them as fluidly and efficiently as possible.

 


MAXIMIZING YOUR ANIMAL FLOW

So, once you know the movements, how can you use them in your own workout? There are many options for how you can use Animal Flow. Here I’m going to cover the three primary areas for integrating some Flow: as a dynamic warm-up; as entire workout; or as a targeted component of circuit training or interval training. You can also check out this article I wrote a little while ago talking about the many benefits of Animal Movements.

Animal Flow class

Animal Flow class

1. Using the Animal Flow for Your Dynamic Warm-Up

Animal Flow is perfect for your Dynamic Warm Up. The goal of any warm up is to increase core temperature, improve joint mobility, increase flexibility in chronically tight muscles, lubricate the joints, elevate the heart rate and mentally prepare for the upcoming workout – and Animal Flow achieves all of these. Even if you are performing a pure strength training workout, the Animal Flow is a great way to prepare the body for the upcoming workload.

GBT Animal Flow Dynamic Warm-Up

Commonly you may see someone warm up by jumping on the treadmill for a couple minutes. While this is good for increasing heart rate and core temperature, it is a very non-specific warm- up with little carry-over to a workout unless your workout is going to be a run or sprint intervals. Another type of warm up commonly seen is performing the exercises that are planned for the workout but at a lower percentage of the workload. Yes, this is more of a specific warm-up, but it still isn’t ideal because you’re not really addressing any mobility or flexibility issues.

By starting any workout with an Animal Flow warm-up you are bringing in a lot of truly dynamic, specific benefits. By moving your body through multiple planes of motion while supporting your own bodyweight, you’re increasing joint mobility, which is extremely beneficial for lubricating the joints and allowing full ranges of motion which will drastically cut down on potential risk of injury.

You can also work on chronically tight muscle flexibility by “actively” stretching through motion. Over the past few years we’ve begun to realize that static stretches before a workout are not necessarily beneficial, since we are getting a relaxation response from the neuromuscular system and could possibly create too much length in a muscle. This can negatively affect the amount of power that the muscle generates during the workout. Additionally, dynamically moving while supporting the body against the pull of gravity activates all of the stabilization systems, including the shoulder joint, shoulder girdle, spine, and hips, as well as the wrist, elbows and ankles. Thus, these important areas are activated and prepared for the workout.

Finally, the mind-body connection cannot be overlooked. Moving through some of the animal flows will increase your mental awareness, increase proprioception and increase the neural drive to all of the muscles of the body. The results will be great for the rest of your workout.
You can get very creative in using Animal Flow for a warm-up that not only brings the benefits described above, but that also brings an element of something different and fun. Try some of the following warm-up options. You will be your own judge of how long your warm-up should be, but I recommend dedicating at least 10-15 minutes when using these methods:

Animal Flow Mike Fitch

 

Basic Dynamic Warm-Up:

Use the Dynamic Warm-up from the Animal Flow Workout video. The warm up that you’ll find at the beginning of the video is designed to address all of the goals mentioned previously. Just following this routine is a great way to begin any workout, no matter what kind it is.

Animal Flow Mike Fitch

 

Practice-Based Warm-Up:

Take the first ten to fifteen minutes before a workout to practice a new form, switch or flow that you’ve been wanting to perfect. Remember, it’s a practice and a discipline that requires lots of repetitions to perfect form and fluidity, even with the basic movements. This is also a great opportunity to practice an advanced flow that you’ve been wanting to improve while you are nice and fresh. This will cut down on faulty patterns that are affected by fatigue if you leave the more difficult flows to the end of your workout.

Animal Flow Mike Fitch and Cody Patrick

 

Simple Traveling Forms:

Perform several rounds of the traveling Beast, Crab, and Ape, going back and forth in each direction. Undertaking even just the basic forward, backward, and side traveling versions of these forms will challenge all of your joints and once, and get your heart rate racing. You’ll be doing wonders for your endurance just while warming up!

Animal Flow Cody Patrick and Libby Weintraub

 

Switches Repetitions:

The switches can be very challenging when they are used alone and repeated for more repetitions. Whether you choose underswitches, scorpion switches, side kickthroughs or front kickthroughs, when they are repeated at any tempo, you’ll increase your heart rate and prepare the body for workload very quickly. Not to mention that you’re moving through multiple planes and performing lots of rotation at the spine and shoulders.

Animal Flow Mike Fitch

 

Freestyle:

The beginning of the workout is a perfect time to work on your freestyle. One of your goals with animal flow is for the movements to become so automatic that you don’t even have to think about them. Of course, it will take some time to get to this level, but practice is key. Attempting to put together your own moves is also an excellent way to increase your mind-body connection, which is perfect for preparing you for your workout.

2. Using the Animal Flow as an Entire Workout.

Animal Flow makes for a great, complete workout all on its own. In our Animal Flow classes we perform an entire hour of the Flow. This is an excellent opportunity to get some serious cardiovascular conditioning in as well as muscular endurance. This has serious carry over to any sport or activity that requires continuous movement in all directions. You are also getting way more shoulder and wrist stability than in almost any other sport. And it is a really fun alternative to another boring cardio session (and it doesn’t involve any choreographed dance moves you have to master in order to work out!). So to answer a question that we’ve received quite a bit: Yes, this can be used as cardiovascular training as well as muscular endurance training.

We’ve found that the following class format makes for a challenging workout that can be easily modified to accommodate persons of many different skill levels:

Animal Flow Anne Owen

 

Dynamic warm up:

Similar to the warm-up provided in the video, this includes wrist and hip mobility movements, crab and scorpion reaches, loaded beast stretches, and other dynamic stretches.

Traveling Forms:

Next we get going with some forward, backward, and sideways animal forms, starting with the basic apes, beasts, and crabs. If you have room, this is also a good time to use some of the cone and box drills from the video. If you’ve mastered the basic animal forms, you can also incorporate some of the other forms I’ve introduced elsewhere, including frogs and baboons.

Animal Flow

 

Switches and Transitions:

Practicing your underswitches, scorpion switches, and side and forward kickthroughs can be done through timed intervals, by counting your reps, or just practicing your form.

Traveling Switches:

Moving from regular switches to traveling switches is a natural transition to make, while increasing the difficulty and intensity of your workout. Here you’ll be combining animal forms with the switches, such as going from a forward crab to a scorpion switch back to a forward crab. You will also be able to incorporate specific traveling switch moves like the traveling kick-throughs. Mastering the traveling switches is essential to perfecting your combos and flows.

Animal Flow Mike Fitch flow

 

Combos:

Now that you’ve gotten through practicing all of the individual movements, you can put them all together into combos. You can practice the combos from the video, and begin to design your own. This is where the flow and fluidity comes out, working your whole body.

Freestyle:

In the class format, the instructor calls out combo moves which students follow along. If you are working on your own, you can put together all those movements you’ve been practicing into a great flow. Keep it going as long as you can without your form breaking down.

The above format takes approximately one hour, but you can tailor to your own needs. Remembers to always take more time to rest if needed! If your form breaks down due to fatigue, your practice will become counter-productive.

3. Using the Animal Flow in Circuits

Animal Flow Becky Evans and Dipesh

Animal Flow can be integrated into a circuit-based workout, as just one of the components in the overall workout. For example, in the GBT System we usually perform four exercise circuits, and it works great to integrate the Flow as one of the exercises within the circuit. Your own goals for what you want to achieve will dictate how you integrate the animal movements. For example, if you want to work on your cardiovascular or muscle endurance, you could incorporate some timed intervals. Set the clock for two movements, and then perform some travels, combos flows, or even free style for the allotted time. I find that using animal movements as one of my circuit exercises makes for a great workout.

4. Using Animal Flow for Interval Training

Animal Flow Dave Lebo LeBatard and Lena Makaruth

Animal Flow can also be used for high intensity interval training. Remember, interval training is not just about sprints! Here, you could do timed intervals, attempting to perform a switch as fast as you can for a given amount of time. The exact interval time is up to you and depends on your current skill and fitness level. For example, let’s say you want to perform a 1:1 ratio: you could perform jumping side kickthroughs as fast and explosive as possible for thirty seconds, followed by a thirty second rest time, and then repeat.

Ultimately, Animal Flow is yours to use how you wish. The important thing to remember is to treat it like a practice and a discipline, striving to perfect your moves with every practice. It will add a challenging and fun element to your workouts, and, most importantly, will produce great results.


FREQUENTLY ASKED QUESTIONS

1. How often can I do the Animal Flow Workout?

You can use Animal Flow with your workouts as often as you like. Technically, you could perform parts of the flow every day. As described above, you could use it as a dynamic warm up one day; use it as a super effective alternative to your regular cardio and stretch routine on another day; integrate it into your resistance training workout as a single exercise or timed interval in your circuits; or use it for high intensity conditioning and anaerobic training another day. You can also simply use it as an active rest day when you are recovery from a heavy workload. It’s all in how you want to use it. Many of my own clients attend an Animal Flow hour-long class twice a week, and then I incorporate it into our one-on-one personal training as one exercise in our GBT circuit for that day. And, they may use it for their dynamic warm-up when they work out alone.

2. How do you (Mike Fitch) personally use the Animal Flow in your own workout?

All of my training is entirely bodyweight training. As I’ve described elsewhere, the GBT system I’ve designed and practice daily draws upon a wide range of bodyweight disciplines. The Animal Flow program I developed is an important subset of the overall GBT system. I use animal movements in nearly all of my workouts, although I use them as one element amongst many.

3. Will I notice increased muscle gain with the Animal Flow workout?

While this does depend on your body type, nutrition and many other factors, I can say that yes, Animal Flow can help in muscle development. I’ve seen noticeable arm and shoulder development as well as an increase in symmetry with the majority of our clients. Most importantly, I’ve seen an incredible increase in strength, which I attribute to a couple of things. First, you’ll see an increase in your joint stability, and the more stable a joint is, the more power the neuromuscular system will allow to pass through to that joint, leading to increased strength. And, of course, the workout itself is challenging, with many of the higher-level movements requiring muscle strength and power.

4. Can older persons do this workout?

I believe that Animal Flow can be beneficial to persons of all ages. I like to say that if you can do yoga, you can do Animal Flow. Of course, you should always speak with your doctor before starting any new fitness regime. Animal Flow has a lot of benefits for joint mobility, which can be a particularly important issue for older individuals. It is essential, however, that you embark on Animal Flow as a progression, taking on new moves only at your own pace. When you move into traveling forms, switches, and combos, it becomes an intense cardio workout and you’ll need to be your own judge of what works best for you. I have clients in their 50s who love this workout.

5. Do you offer an Animal Flow certification that would allow me to officially incorporate the practice into personal training with my own clients?

We will begin offering our first Animal Flow certification workshops in January 2012. We’ll be teaching it through two-day workshops, in cities all around the country. So, keep your eyes open for upcoming events, and drop us a line if you’d like to see us bring it to your city soon!

Animal Flow Cody  Patrick

Animal Flow Forms

Don’t have the Animal Flow Workout yet? Get it here. Now is the perfect time to grab your copy at the current price. As of September 25, 2011, the special introductory sale price will be over, and the cost will increase to it’s regular price $39.99 for the digital version and $49.99 for the digital + DVD version. Plus, as of today, we are releasing a NEW BONUS VIDEO with THREE NEW MOVES and TWO NEW COMBOS that will come with every purchase. The download link for the new Bonus Video is now included with every new purchase. If you’ve previously purchased the video, we’ll be sending you your private link so that you, too, can download the new bonus and start trying out the new moves.

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Transform Your Body with Parkour Training & Animal Flow

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Dominic was covered in sweat.

I had just put him through a crazy new parkour training workout that got his heart rate elevated in just 5 minutes. Every single muscle in his body was SCREAMING in pain.

And 20 minutes later, he was lying on the floor in a pool of sweat.

Until now, he’d been doing basic pushups and pullups. These are great exercise, but he was getting bored of them. So Dominic asked me to put him through something new and challenging that did not involve lifting weights.

There was only one thing I could think of: The Animal Flow workout.

The Animal Flow Workout is the invention of Mike Fitch, Creator of the Global Bodyweight Training (GBT) System from Wilmore, Kentucky.

Mike has been a personal trainer and strength coach for over 13 years, and has learned how to use a wide variety of training methods to achieve one’s fitness goals. His primary method is using bodyweight parkour training to improve health, boost strength, and help clients burn fat. You need to absolutely check out this amazing video to see what Mike can do with his own bodyweight:

The Animal Flow Workout…

Mike has put together a great course to help you get your body moving the way nature intended it to. The name of the workout is called Animal Flow, and it is an extremely simple, unique, and POWERFUL method of training that is truly transforming people’s bodies and the way they view fitness.

I was finally able to catch up with Mike to ask him some questions regarding his unique parkour training regimen:

Parth Shah: Mike, can you tell us a little bit about the Animal Flow Workout?

Mike Fitch: The Animal Flow Workout is an intense workout based on exercises mimicking animal movements. It’s entirely bodyweight based, and doesn’t require any equipment or even a gym. It starts out with the “ABCs” of animal movements- Ape, Beast, Crab, which are a lot like they sound.

The ABC’s get you moving down on the ground, using your entire body to move in ways that build power, strength, endurance, flexibility, and mobility. But, the basic moves are just the starting point. While it is of course a lot of fun to travel back and forth like an ape, the real work starts with the transitions and combination moves where you start putting the movements together.

That’s where the “Flow” part comes from – learning to move with fluidity and strength from one plane to another. I’ve designed the program to be easy to learn, but to quickly scale up to being an incredibly challenging workout that would benefit any advanced athlete. Once you’ve mastered the basics, the possibilities are pretty much endless. And it’s a whole lot of fun.

Parth Shah: Sounds challenging. Is this parkour workout for Beginners or Advanced trainees?

Mike Fitch: This workout is actually designed for all fitness levels. We worked hard to make it a completely scalable program that can be mild enough for a novice fitness enthusiast or hardcore enough to challenge your most elite athlete.

You can vary the intensity through number of reps, speed, and how sophisticated you go with the combos. And since some of the movements are so different from what you usually see people doing in the gym, even advanced athletes will go through a learning curve as they master each movement and level.

I spend a lot of time in the first section of the video demonstrating the correct technique and form for each movement, so that even someone who’s never done it before can start out the right way.

Parth Shah: The word “Flow” reminds me of Circular Strength Training, which is a company developed by Scott Sonnon. Are we talking about the same concept? Can you explain the idea of “Flow”?

Mike Fitch: I have a lot of respect for Scott’s work and I know he puts out a lot of quality products. I know we share very similar philosophies, although my conception of “Flow” is still a little different from his.

As part of my own commitment to bodyweight training, I explore many different bodyweight-based disciplines, practicing parkour, gymnastics, yoga, capoeira, breakdancing, and so on. I’ve found that one of the primary concepts transcending all of these disciplines is “flow.” While each discipline treats it a little differently, it always comes back to a fluid connection of movement, and it requires that you understand the discipline and its elements well enough to bring it all together.

So, a breakdancing flow brings together your power moves, transitions, and dance with the rhythm of the music, while a parkour flow combines a range of precision jumps, cat leaps, and maybe even some flips as you find the most efficient route through your environment. At first glance these might seem entirely different, but at their core, they are about understanding your body and how it moves through space.

So, the “Flow’ in the Animal flow workout is basically the continuous transfer of energy and movement. One of the goals of the Animal Flow as a practice is to learn the forms and movements so well that you can create a continuous flow of combinations and forms that could go on indefinitely (or at least until you get too fatigued!).

Parth Shah: There is also another popular Animal-based program known as Animal Kingdom Workouts. Have you ever seen this video? What separates your program from other bodyweight parkour training and animal-based workouts?

Mike Fitch: I’ve heard great things about the Animal Kingdom Workouts, but I haven’t actually seen the video yet. I can say however that Animal forms have been used for thousands of years and there will definitely be some similarities between all animal based programs. So, I can’t speak to detailed differences between their program and mine, but I would venture that the difference lies in the details.

We would obviously share the same underlying philosophy that everyone can benefit from incorporating animal movements in into their workout, but the specific style and application of movements would be different. I spent months experimenting with the movements and putting them into a teachable format. In particular, the transitions and combinations have my unique stamp on them.

I think that someone who has already tried and enjoyed the Animal Kingdom Workouts would also get a lot out of, and really like, Animal Flow without being bored.

Parth Shah: The quality of the DVD is amazing! So why are you offering it so cheap? I personally think it should be at least twice the price you are offering.

Mike Fitch: I’m glad you think so Shah. One of the main goals at Global Bodyweight Training is to offer great information that is displayed in super high quality formats. The low price was intended to give people the chance to check out the first product from a relatively new company without breaking the bank. We have no doubt that they will come back to check out our other up coming projects.

Parth Shah: So do you provide any sample parkour training workouts as part of your package?

Mike Fitch: Yes, with the video purchase also get a Sample Workouts PDF that has six different workouts that are designed to achieve different results. The workouts start out at a more basic level, and progress until you are able to do the more advanced combo moves. Plus, following the sample workouts is a great way to understand how a full workout is put together using the various components, so by the time you’ve mastered all six, you are ready to start making your own Animal Flow workouts.

We’re already starting to get really inspiring feedback from people who’ve been figuring out their own combo moves. As a matter of fact, soon we’re going to launch a new section of our website where people can upload videos of themselves doing their own combo moves.

Parth Shah: What is the first thing trainees will notice when starting the Animal Flow Workout?

Mike Fitch: The very first thing they’ll notice is just how challenging some very seemingly simple movements can be. They will also be reminded that working out can be similar to play and that exercise doesn’t have to be void of fun. Of course, they’ll notice great results for their body too – it’s a really intense workout that gives the usual benefits of cardio training, but you’re also using different muscles than you do in regular strength training, so your body will begin to tone and sculpt in new ways.

And the more you master those challenging movements, the more you’ll see improvements in your flexibility, mobility, and overall power. Lastly, I hope that new trainees will also notice how much more they are looking forward to workout out every day!

Parth Shah: You look like an incredibly strong guy with amazing flexibility. Did you develop this level of athleticism just from the parkour training and Animal Flow Workouts?

Mike Fitch: I’ve been a personal trainer and strength coach for 13 years, but it was a year and a half ago that I personally decided to put down the dumbbells and go pure bodyweight. I can honestly say I’ve never been in better shape or felt better in my entire life. I attribute a very large part of that to the Animal Flow.

It’s been a huge part of increasing my flexibility, mobility, endurance, stability and over all movement. For me, Animal Flow is the culmination of learning a range of bodyweight disciplines, as I mentioned before – gymnastics, parkour, breakdancing, capoeria, hand balancing, etc. My conversion to bodyweight training, and in particular these animal flow movements, has been an incredible experience both physically and mentally.

Parth Shah: Final question – why should anyone start the Animal Flow Workout?

Mike Fitch: I really believe that Animal Flow has something for everyone. You don’t need a gym or any equipment – anyone can start it learning the basic moves in their own living room, and you can get into the travelling movements and big combo moves in your backyard, the park, the beach – anywhere with a little bit of space.

And who doesn’t love working out outdoors? It’s also great because you can use it at whatever level you want – maybe you want to make it your primary workout and really focus on mastering the intense combos, making up your own moves. Or maybe you’re an MMA fighter who just wants to add some animal movements into your regular workout to increase your flexibility and mobility (I was psyched last week to get an email from an MMA practitioner who said he’d begun incorporating the front kickthroughs and other transitions into his daily workout and was seeing results already).

Maybe you’re a coach looking for some great group exercises to increase your team’s strength and power capacity. That’s why I spend the first section going through the technical aspects of how to do each movement with correct form, and then move on to the application of the movements in the second section. It’s important that everyone get the basics down correctly – and then you make it whatever you want it to be!

For the price of one-month of access to a gym, you can get your hands on a lifetime of unique parkour training workouts that will blowtorch fat faster then running on a treadmill. You’ll be like a local Jackie Chan and be able to move your body in ways you would never have imagined possible!

What are you waiting for? Take back your youth, vitality, and strength with Mike Fitch’s DVD set. Are you ready to take on the challenge that is the Animal Flow Workout? Then CLICK HERE to grab your DVD Today!

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Extreme Bodyweight Training Animal Flow Workout

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Today was workout 1 of my new extreme bodyweight training Animal Flow Workout program, developed by Mike Fitch. And you know what…it was HARD! I’ve done a lot of things, and it’s always exciting to find something new to challenge me!

Most people just stick to the same old same old training routines and workouts, expecting different results. But, if you want different results, you MUST do things differently. That is the only way to continually progress.

Lets take a look at a preview of what the Animal Flow Workout is all about:

So as you can see, Mike Fitch has developed a program which mimics animal movements. The three he uses are the ape, beast, and crab. From the video, you probably saw just how much musle was recruited with each movement they were doing.

One of the four extreme bodyweight training methods Mike Fitch goes over are combo drills. The purpose of combo drills are to create a flow of movement. You can take this concept and implement them with regular bodyweight movements as well. For example, Mike transforms a regular mountain climber into a combo drill:

As you can see, this drill will help you develop strong abs, and train your lower body. It’s also a lot of fun! It reminds you of a little bit of break dancing. If you can do all the drills really fast, the entire sequence is a lot of fun!

Overall, all the movements in the Animal Flow Workout help you build super strong abs. This is because Mike Fitch focuses on performing movements that stabilize your abs. So, in EVERY single movement that you do, you are training your abs. After the Animal Flow Workout, you will NOT need another abdominal training regimen.

In this video, Mike explains the function of abdominal training and how to maximize your workouts:

This is certainly some UNIQUE stuff you have NEVER seen before, right? I mean, most abdominal routines involve lots of different situps and crunches, but just one round of Mike Fitche’s workouts, and your abs are going to be BEGGING for mercy!

THIS is what you call extreme bodyweight training! To learn more about Mike Fitch’s training regimen, read this recent interview I did with him. Click here to read the interview!

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Ab Exercises for Lower Back Pain

TT-for-Abs

Ever notice how much your lower back is in pain after performing lots of situps and crunches?
That’s not normal! In fact, it’s downright dangerous. Abdominal movements are supposed to make your lower back stronger, not weaker!

How do we make them stronger? There are three movements you need: plank, side plank, and bird dog. Here is how you do them:

In the video, Craig Ballantyne mentioned Dr. Stuart McGill. Dr. McGill is a professor of spin biomechanics at the University of Waterloo (Ontario, Canada). He goes in the detail about why situps and crunches are bad for your lower back, and the best movements to remedy the problem:

These movements are not just great for your lower back, but are also great for building a nice set of abdominals. However, just doing planks alone is not going to make your abs show! You MUST incorporate metabolic resistance training, interval training, and follow a solid diet.

If you’re SERIOUS about revealing your abdominals without damaging your lower back, then you need to check out Craig Ballantyne’s ab training DVDs. Click here to learn more about this amazing workouts!

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1 “Weird” Workout Program

I’ve never tried a workout like this before…but I just reviewed the new Turbulence Training Adrenaline Circuit Workout and it looks so cool!

Dont Worry, TT Adrenaline is NOTHING like this

Don't Worry, TT Adrenaline is NOTHING like this

You’ll agree though, that it’s also kind of weird.

I mean NO other trainer is using intervals in this set-up, but Craig actually explains WHY you are doing them that way. If you’re into the science behind workouts, you’ll love his Adrenaline Intervals article.

(Of course, 95% of trainers out there don’t have a clue about the science of fat loss – but with Turbulence Training Adrenaline, you’ll get shown scientific PROOF that this program works.)

Turbulence Training is the ONLY choice for smart workouts that are proven, FUN, and guaranteed to get results.

And if this is the year that you’re finally going to get the results you deserve, than you need the complete “4 for 1″ Turbulence Training package that is on sale this week.

For beginners, you’ll start with the TT Beginner Total Torso Training program, and then graduate to TT 2K10, then to TT Transformation, and finally to TT Adrenaline.

And if you’re advanced and want the Ultimate Challenge, you can go directly to TT Adrenaline. Do that circuit challenge, and post your results on the TT Member’s Forum.

Just say NO to cardio, and YES to results with Turbulence Training.

But hurry, the TT “4 for 1″ offer ends on Wednesday, February 3rd.

On that day, the January workouts will be pulled from the offer.

But until then, you will get immediate access to all three January TT Workouts PLUS the new TT Adrenaline program for the price of one workout (only $19.95).

So it’s now “4 for 1″.

Oh, and the TT Kettlebell 15-Minute Express workout will be ready soon too! (So make that “5 for 1″!)

PLUS you’ll also get 30 days free in the TT Member’s area where you can ask Craig all of your training and nutrition questions

Intervals! Craig Loves Intervals!

Intervals! Craig Loves Intervals!

The total value of all of these workouts and bonuses is well over $119, but you can get this Complete TT 2K10 Package for only $19.95  today.


Click here to get started with this amazing fat burning deal.

But hurry, because this is your LAST CHANCE to get all of these workouts and bonuses for such a low investment before they get put back in the TT Member’s Platinum Vault.

PS – Don’t forget, you will also receive…

…30 days access to the TT Member’s area and forum where you can ask Craig ALL of your training and nutrition questions.

Craig watches that forum like a HAWK, checking in every few hours to make sure all questions get answered and new members get welcomed.

So make sure to take advantage of his help and the complete social support system from all other TT Members.

PPS – Get ready for TT Adrenaline…

…this is a new scientifically-formulated workout program unlike any other Turbulence Training workout Craig has ever designed…

…Click here to get access to the workouts IMMEDIATELY.

NOTE: This promotion ends on Wednesday, February 3rd, and then these three workouts will be removed and locked up in the TT Platinum Member’s Vault.

PPPS – Your results are guaranteed by Craig’s 100% money back promise. If you aren’t COMPLETELY satisfied with your results from the TT programs, just let Craig know and you’ll be refunded your $19.95 before the end of the 30-day member period and you won’t be billed any additional charges.

And no matter what, you’ll get to keep ALL of the workouts!

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Trainers: Here are 31 Intense Workouts for your Boot Camps

Good trainers know that a bootcamp is one of the best ways to become a successful personal trainer. Instead of charging $40 per hour for one client, you can charge $20 for one bootcamp training session that has at least 5 attendees.

So, instead of making $40, you’re making $100 and working the same amount of time. Now, this is just a worst case scenario. You’ll probably get more than 5 clients per bootcamp.

However, it’s not all easy as it sounds. There’s a lot that goes into planning, setting up, and running a bootcamp. Most trainers can’t even get one or two steady clients, how are they going to get 5-10 clients for a bootcamp class?

Well, you’re in luck: Craig Ballantyne of TurbulenceTraining.com just came out with an updated version of his Bootcamp workouts: TT Bootcamp 2.0. There are many benefits to this program for trainers that can dramatically improve your business.

How will TT Bootcamp Help me with my Bootcamp Business?

First of all, this isn’t written by just some random dude sitting at home with a big gut. Craig Ballantyne is an expert in his field. He’s been training people for many years. His Turbulence Training in-home workouts are incredibly popular.

In addition, he’s recruited some top trainers in the industry and conducted relevant interviews with them to help you get started or improve your bootcamp business.

Lets go through each of the interviews he has set up for you:

  • Interview #1: Bedros Keuilian – Beginner & Advanced Strategies
  • Interview #2: Chris McCombs – Getting Clients from the Internet
  • Interview #3: Leanne Ellington – Starting from Scratch
  • Interview #4: Steve Hochman – How to get Clients

Each audio track comes with a pdf version, so that you can follow along and take your own notes. The information in these audio interviews is incredible!

What kind of Clients should you Target for your Bootcamps?

Two of the audio interviews focus on getting clients. So, if you’ve never thought about setting up a bootcamp, you’re probably wondering…”well, who do I target and why would anyone want to come to my bootcamp?”

That’s a very important question to ask yourself. Well, you obviously want to focus on people who care about the way they look. Once you start using the tips in these two interviews, you’ll be able to identify what kind of client you want to target

However, in terms of workouts, you can target both beginner and advanced trainees, since Craig Ballantyne gives you both beginner and advanced workouts. He also gives a basic template which you can use to set up your own Bootcamp workout.

I want to Learn more about the Workouts

There are two main parts to a successful bootcamp: marketing the bootcamp and running the bootcamp. Marketing, setting it up and all that business side stuff is pretty much taken care of with the four interview Craig gives you.

However, actually running the bootcamp is handled by the done-for-your workouts. There’s 31 one of them, so there’s enough variety to help you push your clients. But, just to prove it to you, Craig has allowed by to give you a sample bootcamp workout:

TT Bootcamps Workout #8 – Abs Endurance: Part 2 of the Abs Bootcamps

Warm-up (20 seconds per exercise) – 10 minutes
– Bodyweight Squat
– Stick-up
– Kneeling Pushup or Pushup Plus
– 1-Leg Hip Extension (20 seconds per side)
– Plank (40 seconds)
– Side Plank (20 seconds per side)
– Run in Place
– Rest 1 minute and repeat 1 more time.

TT Strength Circuit (30 seconds per exercise) – 5 minutes
– Bulgarian Split Squat or Forward Lunge or 1-Leg Deadlift (30 seconds per side)
– 1-Arm KB or DB Press OR Elevated Push-ups (30 seconds per side)
– Optional if you have equipment: DB Row or Bodyweight Row
– Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

TT Big 7 Circuit (20 seconds per exercise) – 10 minutes
– Jumping Jacks
– Prisoner Squat
– Spiderman Climb Pushup or Close-grip Pushup
– Band Row or KB Row or Cross Crawl
– Diagonal Lunge (20 seconds per side)
– Inchworm
– Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

TT Depletion Circuit (30 seconds per exercise) – 10 minutes
– Total Body Extension or Jump Rope
– Cross-Body Mountain Climber
– Reaching Lunge (30 seconds per side)
– Squat Thrusts
– Shuttle Run or Run in Place
– Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

TT Total Body Abs Endurance Circuit (30 seconds per exercise) – 5 minutes
– Pushup Plank
– Get-up (30 seconds per side)
– Optional: Stability Ball Plank
– Rest 1 minute before repeating 1 more time.

Cool-down, Stretching & Water Break – 10 minutes

Try that sample routine on yourself, on your personal training clients, or on your current bootcamp clients and see how they feel.

Click Here if you’re ready to a grab a copy of Craig’s TT Bootcamp 2.0 program.

Here are some of the other bootcamp workouts you’ll find in the program:

  • TT Bootcamp Workout #1: Beginner Bootcamp
  • TT Bootcamp Workout #2: Beginner Bootcamp with Stability Ball
  • TT Bootcamp Workout #3: Intermediate Bootcamp
  • TT Bootcamp Workout #4: Physical Testing Bootcamp
  • TT Bootcamp Workout #5: TT Big 6 Circuit Bootcamp
  • TT Bootcamp Workout #6: Big 7 Circuit Bootcamp
  • TT Bootcamp Workout #7: Abs First: Part 1 of the TT Abs Bootcamp Series
  • TT Bootcamp Workout #8: Abs Endurance: Part 2 of Abs Bootcamps
  • TT Bootcamp Workout #9: Abs: Part 3 of the Abs Bootcamp
  • TT Bootcamp Workout #10: TT Booty Bootcamp: Part 1
  • TT Bootcamp Workout #11: TT Booty Bootcamp: Part 2
  • TT Bootcamp Workout #12: TT Booty Bootcamp: Part 3
  • TT Bootcamp Workout #13: TT 30-Minute Bootcamp 2K10
  • TT Bootcamp Workout #14: TT 20-Minute Challenge Bootcamp 2K10
  • TT Bootcamp Workout #15: TT Adrenaline Bootcamp
  • TT Bootcamp Workout #16: TT Adrenaline Bootcamp 2 – ADVANCED Workout
  • TT Bootcamp Workout #17: TT Adrenaline Bootcamp 3 – ADVANCED Workout
  • TT Bootcamp Workout #18: TT 300 Challenge 2k10 Version 1.0
  • TT Bootcamp Workout #19: TT 300 Challenge 2k10 Version 2.0
  • TT Bootcamp Workout #20: TT Beach Body Bootcamp: Part 1
  • TT Bootcamp Workout #21: TT Beach Body Bootcamp: Part 2
  • TT Bootcamp Workout #22: TT Beach Body Bootcamp: Part 3
  • TT Bootcamp Workout #23: TT Metabolic Resistance Circuits: Part 1
  • TT Bootcamp Workout #24: TT Metabolic Resistance Circuits: Part 2
  • TT Bootcamp Workout #25: TT 20-Minute Depletion Bootcamp
  • TT Bootcamp Workout #26: TT Fusion Bootcamp
  • TT Bootcamp Workout #27: TT Transformation Bootcamp
  • TT Bootcamp Workout #28: TT Power Circuit
  • TT Bootcamp Workout #29: TT Kettlebell Workout
  • TT Bootcamp Workout #30: TT KB-Stability Ball Workout
  • TT Bootcamp Workout #31: TT Ultimate Bootcamp Workout

Click Here if you’re ready to a grab a copy of Craig’s TT Bootcamp 2.0 program

As you can see, there’s something for everyone! If you’re clients are beginners, start off with workouts 1 and 2. If your clients are women, stick to workouts 10 to 12. For clients who are interested in Kettlebell training, you’ve got workouts 29 to 31.

There’s also some dumbbell circuits, bodyweight-only traiing, and medicine ball work. And of course Craig Ballantyne shows you how to perform each and every movement in the workouts.

Bottom line is that this is a solid product to help you expand your bootcamp business. And for those that don’t have a bootcamp business, or aren’t personal trainers…..these workouts will kick your butt!

Just a quick note on how I will be using these workouts: Each summer I get together with a group of friends and we start to workout in my backyard. So I’m looking forward to trying the advanced workouts.

I also just bought a new Kettlebell, so that should be fun. But, there’s also this new kid that started training with us. Skinny dude, so he can’t handle our workouts. He only as 2 weeks of training experience.

I am planning to put him through some of the beginner bodyweight circuits in Craig’s program. I’ve always believed that you should learn to control your own bodyweight before trying to lift external objects.

Anyways, good luck on your training business and workouts!

P.S. Click Here if you’re ready to a grab a copy of Craig’s TT Bootcamp 2.0 program.

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3 Cool Workout Tips to Switch Up A Boring Workout Routine

By Craig Ballantyne, CSCS, MS

If you want to switch up a boring workout routine, here are 3 cool workout tips that you can use to switch up your workouts without sacrificing results.

1) Do the opposite exercise workout



If you are doing weights, try using bodyweight exercises instead, and vice-versa. So let’s say you are doing dumbbell chest presses, switch to an advanced pushup instead. Or maybe you are doing db rows, so switch to pullups, chinups, or bodyweight rows. Doing lunges? Switch to bulgarian split squats and use the 1 & 1/2 rep style.

2) Use opposite style rest periods (Take extra rest between exercises)

In this method, I want you to take 1 minute between exercises and 2 minutes between supersets. The extra rest will allow you to lift heavier weights. But that will make your workout longer, so cut out the third superset.

3) Opposite programming supersets to circuit

If you are doing supersets, switch to doing all the exercises in a circuit. you’ll use lighter weights (slightly), but possibly get your workout done faster. A great change of pace without sacrificing results.

By the way…

Have you told yourself over and over again that you just can’t do something, even though you have nothing to base that on? What would happen if you just started believeing the OPPOSITE? Simple little shift in mindset. But it could change your life.

Another article you might like: 3 Simple Nutrition Tips from the Turbulence Training Nutrition Guide

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Do You Want a Firm Butt & Lean Legs?

Want to know the best exercises to firm up your butt? Want the best interval training programs to burn fat from your legs?

Good, because I’ve got them here for you today! All thanks to Women’s Health magazine contributor, Craig Ballantyne (he’s also designed workouts for Shape, Prevention, and Muscle n Fitness Hers).

Back in 2004 Craig created a program called “Booty for Life” for a  personal client. And while that program was awesome, he spent an  entire week last month improving the workouts AND adding a brand new 4-week fat burning, butt-firming phase to the program…

…and he renamed it, “Booty for Wife (& all the single ladies!)”.

Why did he rename and redo the program?

Well, the original name was bit of a joke, and it was a little too close to “Body for Life”, and Craig didn’t want anyone (i.e. Bill Phillips) to get upset when his Booty program got really popular.

So he made a simple little name change…now he just has to hope that Beyonce doesn’t sue him!

But seriously, and more importantly, Craig updated the original program and added 3 new workouts & some booty-building exercises to the plan, including:

– Lateral lunges
– 1-leg bodyweight deadlifts
– dumbbell lunges
– kettlebell swings
– dumbbell deep step-ups
– 1-leg bodyweight bench squats

Those go with all of the other booty exercises in the program, including split squats, 1-leg hip extensions, regular step-ups, and reverse lunges.

And Craig subbed in more bodyweight exercises so you don’t need to use dumbbells as much for the rest of the workouts. Some of the new exercises you’ll get are:

– Stability Ball Cross-Body Mountain Climber (great for abs/obliques)
– Close-Grip 3/4 Rep Pushups (awesome for sculpting your triceps)
– Stability Ball Pike (for hard-core abs)

Plus, you’ll get SIX different fat burning interval training programs, and interval training has been shown to reduce thigh fat in research studies.

Whew. There’s a lot in there for you, and to celebrate the re-release of Booty for Wife, I’ve asked Craig to put together an amazing special offer just for you.

You’ll get all of these for free…

1) The TT Booty for Wife (& all the single ladies) 12-Week Program
2) The TT Female Bodysculpting 4-Week Workout
3) 30-Days in the TT Member’s Website & Forum
4) The TT for Hot Chicks 4-Week Workout
5) The NEW “TT Bodyweight Cardio 3″ Workout

…when you get your half-price copy of the Turbulence Training for Fat Loss Program for only $19.95.

(That’s $10 less than if you were to buy Booty for Wife on its own!)

So you could get Booty for Wife for $29.95 or you could get Booty for Wife plus Turbulence Training plus all of those other bonuses all for only $19.95.

I think that’s an easy choice, don’t you?

Click here to get this amazing special offer today: =>TurbulenceTraining.com

Plenty of time to sculpt that booty before you hit the beach on your next holiday.

By the way, just listen to this incredible feedback on the program:

“I just finished section 2 of the Booty for Wife series. I feel strong and super fit and I’ve gotten so many compliments lately that I know it has to be the program! I start the 3rd section tomorrow and it looks tough and I can’t wait. I know that in 4 weeks I’m going to be amazed at myself. And, I am so looking forward to doing the chin ups. I hoping I can do at least one to start and by 4 weeks I want to be doing 5 or more. This is a really great 3 month program and if you haven’t tried it you really should.”

– Debbie D., TT Member

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Turbulence Training Kettlebell Revolution System for Women

According to Chris Lopez, creator of the Turbulence Training Kettlebell Revolution System, Kettlebells are great for everyday people who wants an effective workout.

But they’re also great for women. Women using Kettlebells would develop a sexy lean, look. They would get a dancers body, as opposed to an overly muscular physique.

Chris Lopez says that Kettlebell Training works a lot on the posterior chain, which includes the hamstrings, glutes, lower back & abs. This is good for women, since women tend to train their quads too much.

In women, the angle of the femur (leg bone) relative to their hips is more extreme then men. This forces them to use their quads more in lower body movements.

Using KB Movements such as swings, high pulls, and snatches helps them train their often neglected glutes and hamstrings, allowing them to create balance and healthier knees.

According to Chris Lopez, men and women both spend too much time sitting down. Hence, the Kettlebell will train and loosen the muscle groups we use least often.

Another very important benefit of Kettlebell Training for Women is that they are very versatile and can be taken anywhere and everywhere. You can get a great workout using just one Kettlebell.

If you were to rely only on Dumbbells, then you’d need an entire set of dumbbells to get an effective workout. With Kettlebells, one weight level can last your for months.

There are two reasons why Kettlebells are superior to Dumbbells: 1) the way the weight is distributed. Because all the weight is in one, large location, as opposed to being even distributed as in a Dumbbell, all the muscles in your body are called into action to control the Kettlebell.

And when you engage more muscle fibers at once, you boost your metabolic rate, and release more growth hormone. Growth hormone has been linked to both increases in lean muscle mass and fat loss.

The second reason why Kettlebells are superior to Dumbbells is because Kettlebells have a thicker handle. Once again, a thicker handle is more difficult to handle than a dumbbell, making it more effective.

Chris Lopez recommends starting off with an 8kg weight for women. That’s 17.6 lbs. Here’s a sample routine you can try today:

Complete the following circuit 3-5 times:

  • Kettlebell (Goblet) Squat x10
  • Kb Row x 12 per arm
  • KB Goblet Lunges x10 per leg
  • 1-Arm Military Press x10 per arm
  • 2-Arm KB Swings x20 per arm
  • Rest 60-90 seconds and repeat

Click here to learn more about the Turbulence Training Kettlebell Revolution Fat Loss Program

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31 High Intensity Interval Training Routines

I don’t think I have to go on and on about how much steady state cardio sucks. It’ boring and it’s not the most efficient way to burn fat. You’re here because you know that. And you’re here because you want some hardcore interval training routines.

Well, how about I give you 31 of them? Actually, I’m not the one who’s giving them to you. The workouts are actually developed by Craig Ballantyne, who is the king of home fitness fat loss workouts!

Craig comes out with 1-2 high intensity workouts per week, each focused on a different goal. Some of them are for advanced trainees, some that bodyweight-only, and other that are mass gain focused.

However, each one has some sort of interval training component. So Craig decided to put everything he knows about Interval Training into one package…to give you almost an endless supply of routines you can use with any of his other workout programs!

Pros of “31 Interval Training Workouts”

The cool thing about this new manual is that Craig presents a case for interval training using legitimate research studies. This isn’t just some random stuff that Craig made up. It’s backed by science, and backed by results.

The 31 interval workouts themselves are awesome. But you must be wondering, why do you need 31 interval workouts? Well, one of the biggest drawbacks to any training program is that if you keep doing the same thing over and over again, you start to see less and less results, until you hit a plateau.

So to prevent your body from plateauing, you need to constantly change up your interval workouts. Craig recommends changing your program every 4 weeks. However, for more advanced trainees, you might need to change the workout more often.

Cons of “31 Interval Training Workouts”

Frankly….there aren’t any cons to this manual. It’s very straight forward and truthful. Interval training is tough for beginners, so he provides beginners with a solid set of workouts to help you build up to the tougher workouts.

I think the value of the product is incredible. I mean…31 friggin interval workouts! And each one of them is different from the one before it!

If you’re serious about fat loss, then you should be doing interval training. And if your serious about continual progress, then you need these 31 interval workouts. Click here to grab them today!

P.S. If you grab these 31 Interval Workouts today, I’ll send you my “No More Boring Cardio” Bodyweight Program absolutely free. This program includes three high intensity bodyweight circuits you can use to supplement your interval training!

To claim your bonus workouts:

  • Step One: Purchase “31 Interval Workouts” using the link below.
  • Step Two: After your purchase, forward your receipt number to Shah@shahtraining.com

Just wait, and I’ll send you the program VIA email.

Take Action Today! Grab these 31 Interval Workouts PLUS my Bonus Bodyweight Program! Click here to grab them today!

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