In this circuit, the order of the exercises performed for each round is different. Here is a sample routine:
Round one:
Chinups, 10 reps
Kettlebell Snatch, 10 reps
Hindu Pushups, 10 reps
Spiderman Pushups, 10 reps
Pullups, Max reps
Round two:
Hindu Pushups, 10 reps
Spiderman Pushups, 10 reps
Kettlebell Snatch, 10 reps
Chinups, 10 reps
Pullups, Max reps
This style of training will just mix things up and keep your body guessing WITHIN the workout. What often happens is that after performing the first two rounds of a workout, your body gets used to it, and even though it’s tired you can push through a workout just by knowing what’s coming next.
You secretly use strategy and end up pacing through a workout. This has happened to me on numerous occassions. For example, if I’m performing a set of Burpees, and I know that I have PUllups coming up next, I may coserve my energy for the Pullups, only because I’m not that great at them.
A great way of randomizing your workouts is to have a training partner call out the next exercise for you. Let him choose whats next.
The abdominal muscles can be broken into four different groups:
Transverse abdominals
The Internal Oblique
The External Oblique
Rectus abdominals
Within the four groups are six muscles. These muscles affect body posture.
Transverse Abdominals
The transverse abdominals are the deepest pair of muscles and has the most effect on body posture. This muscle wraps around the torso similar to a support belt.
Internal Oblique
The internal oblique is the second deepest muscle and also has great effects on body posture. This muscle is also involved in rotation and lateral flexion of the spine.
External Oblique
The external oblique is a pair of muscles located on each side of the torso. These muscles are not as effective on the posture of your body but they are involved in rotation and lateral of the spine.
The rectus abdominal muscle again, is responsible for posture of the body. This is also the muscle that is responsible for the 6-pack look. Which is the big issue regarding this 6 minute abs workout.
The Turbulence Training 6-Minute Abs Workout
This six minute abs workout uses all body weight exercises. This workout is perfect for toning you body in the privacy of your own home.
Save unnecessary costs on gym memberships. Without crunches or sit ups you
can have a flattering six pack. This system works your abs as hard as any other system has worked you abs before.
With a six exercise circuit, a 30 second break, and repeating the circuit can provide a total of six minute abs.
The Six Exercise Circuits Preview:
1. Stability Ball Jackknife
(elbows on a bench, body straight,
feet on the ball, bring knees up to chest and slowly stretch back out)
2. Side Planks
(on your side, hold your body up with one arm, hips forward, all the work is done underneath)
3. Stability Ball Mountain Climber
(both hands on ball, push-up position, feet on floor, bring one knee up and slowly stretch back out)
4. Cross Body Mountain Climber
(push up position, bring one knee up to opposite elbow, repeat alternating knees)
5. Plank
(elbows on the ball in push-up position, hold this position to really work abs)
6. Stability Ball Roll Out
(knees on mat, hands on ball, roll the ball out while stretching and roll the ball back contracting on the way in)
The six minute abs workout will be effective if you do one circuit, rest for 30 seconds, and repeat the circuit.
Do these three times a week. Anyone can spare six minutes a day and with the convenience of using your own body weight, you won’t be hassled with equipment storage.
Just finished developing the bonus workouts for Turbulence Training Kettlebell Revolution. I decided to use the same movements and training style Chris Lopez teaches in his product, and combine them with my own unique high intensity style.
I came up with 4 unique training programs that are guaranteed to kick your butt. I’ve also included a few Kettlebell workouts I’ve done with my training buddies, D-Raj and Dominic, during the summer.
This bonus includes four Kettlebell programs:
Bonus Workout Program #1: Interval Circuits
This first 4-week program combines bodyweight and Kettlebell movements into Interval Circuits. Interval Circuits are combination of Interval and Circuit Training.
Bonus Workout Program #2: Interval Supersets
The second 4-Week program takes Chris Lopez’s supersets workouts and makes them even more intense by using the Interval training method
Bonus Workout Program #3: Tabata Intervals
As you can see, I love Tabata training. This unique training method is included in almost every single program that I write.
Bonus Workout Program #4: Interval Supersets #2
This is clearly one of the most intense workout programs I’ve written. They’re guaranteed to make you puke.
In order to grab this bonus, you just need to follow two simple steps:
Step One: Purchase Turbulence Training Kettlebell Revolution.
Step Two: Forward your receipt number to shah@shahtraining.com
I’ve decided that for the rest of the year, and for most of 2010, I’m going to be sticking to combination Kettlebell and Bodyweight workouts. Take a look at this workout I just completed today, then I’m going to show you where you can get the best Kettlebell/Dumbbell Workouts you can do at home.
Remember, all Kettlebells movements can also be done by a Dumbbell. Some can even be completed by a Barbell. I’ve also included bodyweight substitutions for those that do not have access to equipment:
Superset #1:
Clean and Press 3×10 (or Handstand Pushups/Shoulder Pushups)
30 Sec Rest
T-Pushups 3×5
30 Sec Rest
Superset #2:
KB Snatch, 3×10 (or Squat Jumps)
30 Sec Rest
Gorilla Chin, 3×5
30 Sec Rest
Superset #3
Bodyweight Squat, 3×20
30 Sec Rest
Side Press, 3×5 (Or Uneven Pushups)
30 Sec Rest
Best Home Workouts
As you can see, combining Kettlebell and Bodyweight exercises is tough. For more Kettlebell and Bodyweight superset workouts, check out the Turbulence Training Kettlebell Revolution. Click here for more information.
For those that do not have Kettlebells, you should check out Gladiator Body Workout, which is a combination of Dumbbell and Bodyweight exercises. Click here for more information.
In addition, if you have Kettlebells and Dumbbells, then check out the Turbulence Training Kettlebell-Dumbbell-Bodyweight fusion workout. Click here for more information.
Finally, for bodyweight-only folks, you should check out Coach Lomax’s Workout Without Weights. He shows you over a 100 bodyweight movements you can do in the comfort of your own home. Click here for more information.
Strong abs are extremely important for daily life and sports, especially for women. However, much about what is written about abdominal training is misleading or completely false.
First of all there needs to be a distinction made between getting strong abs and revealing your abdominals. Getting stronger abs is very important if you wish to improve your daily life functions.
Everything from shoveling the snow, carrying the groceries, lifting a baby, or lugging luggage up the steps stress the abdominal region. The stronger your abs, the better you’ll be able to perform these movements.
Aesthetic abs, or a stomach that looks good isn’t as important (in my view). I personally feel that it is important to be efficient in life, then it is to look good.
However, training at a high intensity level will certainly help you drop fat and build lean muscle mass. Depending on your goal, you can take your fat loss further by implementing sound nutritional strategies.
Regardless of your goals, you can easily train your abdominals in the comfort of your own home. Most abdominal movements can be performed with just your bodyweight.
But for more options, you can also use dumbbells, kettlebells, medicine balls, resistance bands, barbells, and…the list can go on and on. But, your home gym should at least have a pair of adjustable dumbbells.
Sample Abdominal Strength Workout for Women
Exercises
Bodyweight Squat - As mentioned earlier, to develop stronger abdominals, you want to perform lots of exercises that indirectly stress the region. The bodyweight squat is one such movement.
Standing Dumbbell Shoulder Press – Almost any standing movement will stress your abdominals. Most people don’t realize how much abdominal strength is required to push something over their heads.
Dumbbell Bent Over Row – To place greater stress on the abdominal region, perform the movement with a dumbbell in each hand, with your body bent forwards at 45 degrees.
Workout
Bodyweight Squat – 3×10, 60 seconds rest between each set – work up to 50 total repetitions per set
Standing Dumbbell Shoulder Press, 3×10, 60 seconds rest between each set – add weight to make the movement more difficult
Dumbbell Bent Over Row, 3×10, 60 seconds rest between each set – add weight to make the movement more difficult
Sample Abdominal Aesthetic Workout for Women
The workout above will help you develop a stronger core region. Once you’ve built up your strength and developed some muscle mass, you can start to reveal your abs.
My suggestion is to perform interval training. And interval workout is where you perform an activity at a high intensity level for a short period of time, and follow up with a period of low intensity training.
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.
My favorite activities include shadowboxing, jump roping, and sledge hammer swings. But you can also do sprints and cycle sprints. Choose an exercise and use the following interval workout:
Perform 5 rounds of:
30 Seconds High Intensity Training
90 Seconds Low Intensity Training
- Start off with a 2 minute warmup and end with a 2 minute cooldown. Work up to 10 rounds, then reduce the low intensity training portion to 75 seconds.
- Continue in this manner, reducing the low intensity portion by 15 seconds until you are able to perform 30 seconds of high intensity training followed by 30 seconds of low intensity training.
I’m just giving you a sample workout here, and leaving a lot of planning for you. If you want a full training plan, then you should check out the Gladiator Body Workout.
“Here’s a Method that is Helping People Lose Fat and Gain Muscle without Lifting Weights“
Introducing…
Turbulence Training Bodyweight Deluxe …
and it’s the first book ever written for the everyday layperson that clearly shows you how to workout without lifting weights in the comfort of your own home.
Turbulence Training was a controversial eBook when it first came out. But once it started working, trainers and fitness experts starting coming out with their own versions of high intensity bodyweight workouts.
But Turbulence Training is the original, one of a kind program that can help you lose fat and gain muscle all in the comfort of your own home.
it’s the reason why this program has been so successful. People love the convenience of it. Not having to drive down to a gym. Being able to workout anywhere and at anytime you wish.
Testimonials
Rob Lost 7.3% Body Fat and Built a Tight, Functional Body Using the Turbulence Training Bodyweight Program
“Using your 6 month Body weight program a year and a half ago I went from 19.8%BF down to 12.5% getting ready for my wedding (@ 43 years old). Thanks to your programs I don’t need to think and I am having fun. I am feeling great and tight and strongly functional. Thanks for designing programs that I can trust and use. As a Certified Master Trainer, Nutrition Specialist, and Biomechanics Specialist, – and a busy professional & dad running his own business – I appreciate your work.” Rob Yontz, MFT, CFN
She Built Movie Star Arms and Did Her First Chin-up
“Craig’s workouts were fun and challenging – and I wasn’t overly sore after our sessions. And my co-stars couldn’t believe how great my arms looked, thanks to Craig helping me do my first chin-up. Thanks Craig!”
Rachel Nichols, Actress, Model
Over the years, Craig Ballantyne has developed lots of individual, 4-week workouts. He sells them all separately. But now, he’s offering them all in one, single package that’s designed to not only help you drop fat and build lean muscle mass, but also to save you money.
Here’s What you Get:
6-Month Bodyweight Training Turbulence Training Manual ($67)
The TT 500 Bodyweight Workout Challenge ($19.95)
The TT for Athletes Training Program ($27)
The TT Ultimate Advance Bodyweight Program ($19.95)
The TT 1000 Fat Burning Challenge ($19.95)
All these workouts put together would cost you $153.93…but Craig is Offering them all for just $57. That’s a huge bargain!
After going through these workouts, you’ll be much leaner and healthier!
I’ve always hated doing situps and crunches to train my abs. This is whey the Triple A abs workout program from Craig Ballantyne is so amazing. In workout B of this program, Craig Ballantyne performs Supersets of unique dumbbell and bodyweight exercises that effectively target the abdominals.
In the first superset, he performs a Dumbbell Squat Press. In this movement you simply perform a squat holding one dumbbell over your shoulder, then drive your arm overhead as you stand up.
The second movement is a pullup and knee up. Simply perform a pullup, then bring your knees up at the top. If you are unable to perform this movement, you can substitute it with high repetitions Dumbbell Rows.
The second superset combines Front Loaded bulgarian splits squat and stability ball plank roll out. Front loaded means that you hold the weight in front of your body.
This simply technique makes your abdominals work even harder. The next movement, stability ball plank roll out, is actually an advanced version of the plank.
You can substitute this with a regular plank on a ball, or just do planks on the floor. Next movement is the stability ball one leg hamstring curl. As CraigBallantyne demonstrates, this is a very simply movement to learn, but difficult to perform.
The next movement is a side plank/dumbbell lateral raise. This is a unique and killer movement that only Craig Ballantyne could think of. There’s one more superset after this which includes burpee pullups and jumping jacks
Here’s a video of Craig explaining the full workout:
Turbulence Training is an effective home fitness system which incorporates a variety of cheap, in home fitness equipment to design high intensity workouts to help you burn fat and build lean muscle mass.
Author Craig Ballantyne has helped hundreds of thousands of individuals all over the world to reduce stubborn body fat and literally change their lives. He has done this solely through his main Turbulence TrainingeBook.
Well, in addition to his main fat loss manual, he also has hundreds of other workouts which he sells separately. Most cost as low as $10. So, if you do not wish to spend $40 on a full program, you may interested in an individual workout that gives you even more results but costs much less.
Turbulence Training Bodyweight Workout
Craig has developed a lot of bodyweight-only workouts. This is because he realizes that one of the main excuses people use to not working out is the fact that they are unable to afford a gym.
An average gym may cost up to $400 per year. Most people would rather spend that $400 paying the bills, or investing in education for their children. Well, Craig says, save your $400 and just train with your bodyweight in the comfort of your own home.
Before Turbulence Training, bodyweight exercises ere only used properly with a few, handful of people. These individuals were usually athletes who had been training with their bodyweight for many years.
Well, Craig has taken what he knows about bodyweight training, developed a program, and has helped made bodyweight workouts available to the general public. So lets take a look at three of his best bodyweight workouts:
Workout #1: Bodyweight Cardio 2.0
Bodyweight cardio is recent “buzz word” that basically means that you’re replacing your regular cardio exercises with bodyweight exercises. So instead of spending 30 minutes on a treadmill, you’ll spend 15 minutes doing a bodyweight circuit designed to get your heart rate up.
You’ll need to spend less time performing bodyweight cardio then regular cardio since the workouts will be done at a higher intensity level. The question here isn’t what separates Bodyweight Cardio from regular Cardio, but instead what separates Bodyweight Cardio from regular Bodyweight Training.
The answer to this question is….I don’t know. In terms of Turbulence Training, Craig tends to refer to Bodyweight Circuits as Bodyweight Cardio. And his regular bodyweight workouts are usually in the format of supersets.
As you can see, I love bodyweight circuits. This particular workout is formatted a bit differently. Craig gives you a set of exercises to perform in a circuit. You set a timer for 30 minutes, then do as many circuits as you can, nonstop within a time frame of 30 minutes.
This sort of training is extremely beneficial, since it pushes you to try to complete more rounds within the 30 minutes. What I like to do is record how many rounds and total repetitions I completed within the workout, then try to beat my performance the following week.
Here’s a sample bodyweight circuit using this method:
Bodyweight Cardio is a great program for beginners. 30 minute Bodyweight Circuit is more of an intermediate workout. The following workout is an advanced routine. It’s known as the Bodyweight 1000, and it’s hard core:
There are two ways you can approach purchasing all these workouts. You can buy each workout one by one (which I prefer), or you can buy all the workouts at once. The benefits of buying a workout one by one is lack of confusion.
In other words, when you have access to hundreds of workouts all at once, you just don’t know where to start. Instead, it would be better for you to buy a workout, go through the full 4-week program, then move onto the next routine.
However, in the long run this strategy would cost you a lot of money. $10 each month is $120. Instead, you can grab all the turbulence training workouts for less than $60.
It’s known as the Turbulence Training Bodyweight Deluxe Package, and it’s basically a package of a whole bunch of bodyweight workouts. Click here to learn more.
Everyone’s going to be shopping around for the perfect gift this Christmas. For every single fitness buff out the there, the hot “toy” this season are Kettlebells.
I would literally jump for joy if I received a shiny new Kettlebell this Christmas. I can literally use this Kettlebell, along with the one I already have to perform new grueling workouts and drills.
If you’re planning on buying something for a fitness buff, or for yourself, I highly suggest grabbing yourself a Kettlebell. And along with the Kettlebell, you should get a nice program such as Chris Lopez’s Kettlebell Revolution program.
Christmas Kettlebell Workout
Here’s a sample Kettlebell workout you can use over the holidays, courtesy of Chris Lopez:
Top 2 Benefits of Kettlebell Revolution
There are lots of Kettlebell programs out there. So what makes Kettlebell Revolution so different from all of them? Well, I’ll give you two distinct benefits of theKettlebell Revolution program:
All you need is a Kettlebell and your bodyweight. In fact, it’s the combination of Kettlebell and bodyweight exercises that makes the Kettlebell Revolution workouts so unique.
With these simple at home workouts, you’ll save time and money on going to the gym. And with Chris Lopez’s instructions, you’ll have no trouble learning all these new Kettlebell exercises.
One of the things that I mentioned in my Kettlebell Concepts article is to find a way to get proper coaching. In this article, I want to go over some of your Coaching options:
Kettlebell Coach/Instructor
There are numerous Kettlebell Certification organizations including RKC, CKT, and Art of Strength. There are only a handful of certifications that are credible, however with regards to Kettlebell training, there really aren’t too many people out there that know what they’re doing.
This is why a Kettlebell coach is expensive. To save money, you may want to attend a Kettlebell seminar or workshop by Mike Mahler or Steve Cotter. Because the Kettlebell is a complex piece of equipment to handle, getting a coach or going to a workshop is going to be the best way for you to get proper instruction.
However, because of the expense of the coach or workshop, this many not be a practical option for many people. Especially with a workshop, you may need to add in travel and hotel costs. You may even need to rent a car to get yourself around.
Pro: Best way to learn proper technique
Con: Extremely expensive and time consuming
Information Products
Information products include DVD’s, eBooks, and books. There are many high quality information products out on the market. The good thing about these products is that they’re relatively inexpensive, and are often developed by world class coaches who know what they’re talking about.
On the price side, if you can afford a Kettlebell, you can afford these products. But on the down side is that if you’re someone who has poor body mechanics, then you’re better off getting a coach. If you’ve never trained before in your life, and want to make Kettlebell training your first method of training, go with a coach.
However, if you’re already done power moves such as cleans, snatches, and swings with dumbbells and barbells, then learning new Kettlebell techniques will not be a problem with you. In addition, information products can teach you a variety of brand new Kettlebell exercises for relatively cheap.
Pro: Cheap and Effective way of Learning Kettlebells
Con: Not a good option for absolute, complete beginners to Exercise
If information products is the way you want to go, then my suggestion is to grab a copy of the Turbulence Training Kettlebell Revolution program. This program is put together by World-Class trainer, Craig Ballantyne and his first certified trainer, Chris Lopez.
YouTube is a no-cost solution to Kettlebell training. Over the past few years, hundreds of trainers, and trainer wannabes have been posting videos which feature Kettlebell exercises and workouts. I would choose this option if you’ve already been training with Kettlebells for quite some time, and need to fix some technique.
Another great way to use Youtube, as suggested in my Kettlebell Concepts article, is to simply videotape yourself performing and exercise or workout and post it on YouTube. Within a few hours, people will start watching and commenting on your form.
It’s a great way to improve your technique without getting a trainer or buying an information product. But remember, this is onlyuse full if you already have some background in Kettlebell training.
Pro: Low cost solution to fix technique problems
Con: Not a good option for complete beginners to Kettlebell training
Friends
If you have a friend who’s already been using Kettlebell training for quite some time, then perhaps you can approach him to teach a few moves. I taught two of my friends, Dominic and D-Raj how to use the Kettlebell. This is a great option for beginners who have not yet purchase a kettlebell.
You get to try it out, learn some new moves, and make an educated decision on whether or not Kettlebell training is right for you. But, beware, if your friend has not yet mastered the basics of Kettlebell training, he may just be teaching you the same bad form he’s doing.
This is why if you really want to learn how to use a Kettlebell properly your options should be a certified coach or information products developed by a certified coach. Perhaps you and your friend can work together using these products and fixing each others form.
Pro: Good way to try Kettlebells without purchasing them
Con: If your friends form is bad, then you might be taught bad technique as well
Overall, the bottom line is that you need some sort of instruction in order to be successful with Kettlebell Training. As mentioned earlier, the best option for you may be to try to learn on your own (or with a friend) with information products.
Kettlebells are an emerging trend and every one’s trying to get their hands on a Kettlebell, and a good Kettlebell workout. Unfortunately, if you’re not careful, you can hurt yourself.
For one thing, Kettlebells are heavy. A 35lb Kettlebell feels heavier than a 35lbs Dumbbell. This is because all that weight is concentrated in on location.
It’s essentially a big chunk of iron with a thick handle. Very difficult to handle. But that’s what makes it so wonderful! This difficulty forces your body to work harder, and hence, get better results!
Check out this Turbulence Training workout to get an idea of what a Kettlebell workout looks like:
That’s a pretty intense workout. There are easier workouts as well. Craig Ballantyne has created the Kettlebell Fat Loss program for people who are new to Kettlebells.
Actually, he didn’t create the program. His protege, and the first Certified Turbulence Training Trainer Chris Lopez put this workout together. The program is actually a combination of Kettlebell and Bodyweight movements.
This program will show you the basic Kettlebell exercises, and use some advanced programming to basically kick your butt. It features typical Turbulence Training supersets along with some new tricks.
And for those that do not own a Kettlebell, you can easily substitute Dumbbells with the Kettlebell. This would be a good way for you to get used to typical Kettlebell movements.
I personally practiced all the unique movements such as windmills, snatches, swings, cleans, and turkish get ups with a dumbbell before I started training with a Kettlebell.
