By now you all know who Craig Ballanytne is. He’s the creator of the original high intensity home program – Turbulence Training.

Over the years, he’s come out with some great workouts. The most famous of which is his 6-month bodyweight training manual.

Using this program, he’s put together an incredible deluxe package using only his bodyweight workouts to help you get the most out of your bodyweight training.

I had a little chat with Craig about his bodyweight workouts:

Parth: Craig, thank you so much for taking the time out of your busy schedule to talk to me. Lets get right into this. Tell me, what exactly is the Turbulence Training Bodyweight Deluxe package?

Craig: The Bodyweight Deluxe program is my famous 6-Month Bodyweight Training manual showing you how to lose fat and gain muscle with only bodyweight exercises. It includes some of the most challenging workouts I’ve ever created. You’ll love it, it’s a lot of fun.

Parth: I’ve tried some of those workouts, and I must say they are tough. But with a new fitness product coming out everyday, people get confused on where to start. What is one tip you would give to people starting out?

Craig: If you are completely beginner with no current workout history – or interest in working out – then simply find something you like to do, and do that activity. Combined with eating less, you’ll lose fat.

But if you want a structured workout for maximum bodysculpting, then you need to get a professional program. If you want to workout for 6 days per week, I don’t recommend that and you won’t like my program.

But if you want to get results in just 3 short workouts per week, with exercises you can even do at home if you want, then Turbulence Training will work perfect. We have a beginners program for people who aren’t working out, and an intermediate program for people who are experienced – but I make even my advanced clients start here.

Parth: Nice. Love the variety. Like I said, there are lots of fitness products coming out every single day. But people still prefer Turbulence Training over all the others. What makes Turbulence Training so special?

Craig: It’s proven. A lot of new programs are copycats but don’t have all of the magical ingredients that Turbulence Training does…and the biggest thing all these copycats don’t have is massive, massive, massive proof like Turbulence Training.

There are very few programs that can say they’ve been used by millions of Men’s Health, Women’s Health, and Shape magazine readers, plus all of the folks online and the good people in the TT Transformation Contests.

It’s really just Body for Life or Turbulence Training, and Turbulence Training is based on the most recent science and gets updated all the time.

Parth: Well, I like Turbulence Training because I can do it at home without any equipment. Speaking of which, lets talk about bodyweight training. What are the benefits of bodyweight exercise?

Craig: Most bodyweight exercises are a combination of resistance training and interval training, so they work to burn calories and sculpt muscles. You won’t become a massive bodybuilder with bodyweight exercises, although if you’re a gymnast and you train hours per day, it’s obvious that you can gain a lot of muscle mass.

But most people are going to get lean, athletic, fit bodies with bodyweight exercises, and as much as I love weight training, I have to admit that bodyweight exercises are easier on the joints.

Parth: True. You have a lot of different bodyweight programs out there. Just curious to know. What’s the main difference between training a man and training a woman?

Craig: Most women can and will work as hard as a guy, but they are fearful of getting bigger.

This won’t happen unless they eat too many calories, but I make two small changes…

First, I have women use more bodyweight exercises. Whenever possible, we’ll choose an equally difficult bodyweight exercise rather than using the dumbbell or barbell version. Women prefer this, and it might be slightly better for bodysculpting.

Second, we could also use fewer sets. Remember, getting big is all about volume – eating more and doing more repetitons. So we’ll only do 1 set per exercise with some women rather than 3 sets. That cuts back volume, and eliminates any fear of getting bigger.

Parth: Ok. This actually leads to my next question – why is muscle building so important in your quest to drop fat?

Craig: It’s not mandatory. You can lose fat without gaining muscle, and most women just want the fat loss.

But most guys need to gain some muscle if they want to look amazing, so that’s why I use muscle-building programs so much.

Plus, it’s important for everyone’s health to be as strong as possible in their old age.

Parth: Ok, so what’s the difference between Turbulence Training for Fat Loss, and Turbulence Training for Mass Gain?

Craig: The fat loss program is more of a home workout program focused on metabolic resistance training to sculpt the muscles and burn calories, along with interval training to burn more fat.

The mass program is supersets of heavy lifting focused on building strength and mass.

Parth: Makes sense. Alright, so what’s your background Craig? What motivated you to create the Turbulence Training bodyweight workouts?

Craig: Like most folks in the fitness industry, I played a lot of sports when I was younger. That led to weight training. From there, I realized I wanted to be a strength coach in professional sports.

I went to school for Kinesiology, which then led to a Master’s Degree in Exercise Physiology. Along the way I studied what made a good NHL Strength Coach (they had Master’s Degrees and were Certified Strength And Conditioning Specialists – CSCS).

I also started training athletes, along with men and women for fat loss. Then I started working with Men’s Health in 2000. And I invented Turbulence Training in 1999, and finally put it online in 2001. The rest is history.

Parth: Yup, and it’s looks like it’s been a great run. Hopefully I’ll see some more great Turbulence Training workouts for many years to come.

So, as I stated in the interview, Craig has some great workouts. To learn more about each of his workouts, click on the links below to read their reviews:

• Turbulence Training Bodyweight Deluxe
• Turbulence Training for Abs
• Turbulence Training Bodyweight Workouts
• Original Turbulence Training Workouts
• Turbulence Training for Abs DVD
• Turbulence Training for Women
• Turbulence Training Bootcamp
• Turbulence Training for Muscle

Remember that interview I conducted with Robert Sandman about his Easy Natural Weight Loss guide?

Well, we both believe that this guide is extremely important for everyone who is just starting out with weight loss.

So, I’ve negotiated a discount for Shah Training customers only. Just go to Robert’s website, and click on the link at the bottom that says “Click Here for A Special Offer For Shah Training Subscribers!”

You can now grab Robert’s Guide for just $39! Click here to go to his website, or Click here to read my interview with him to get a better idea about his guide.

Everyone’s heard of the brand new Turbulence Training Kettlebell Revolution program that as recently launched, right? It’s from Chris Lopez, the first ever Turbulence Training certified instructor.

Well, he’s developed a short, 4-week course, rightly named the “Kettlebell Kickstart” 4-week program. This is an introduction to Chris Lopez’ intense style of Kettlebell Training.

If you’re really serious about venturing into the world of Kettlebell training, then you want to grab this program. Click here to learn more.

It is very easy to setup a dumbbell workout for beginners. Craig Ballantyne, founder of Turbulence Training, suggests that you always need to start with some sort of warm up.

A warm up is important because it sets the rhythm for the work out. When you perform a warm up your pulse rate goes up and this sets the tone for the workouts that you are going to perform after the warm up.

If you want to know the difference, do a workout session with and without warm up and you can see the difference for yourself.

A basic body weight warm up is preffered. Craig Ballantyne states that spending five minutes on treadmill is no better than a body weight warm up.

In fact it is true. Only your heart is trained by the treadmill. However, your muscles also get warmed up with a body weight circuit.

After the warmup, perform three – four supersets of non competing muscles.

A non-competing superset is when you perform 2 exercises after each other with very little to almost no rest in between sets. “Non Competing” means that the exercises train opposing muscle groups such as back and chest.

One example of a non-competing superset is performing a dumbbell chest press followed by the dumbbell bent over row.

Craig also likes to alternate between lower and upper body movements. He also advises you to perform the hardest exercise first.

This is because you will be able to finish off the hardest exercise when you’re fresh.

You also have to perform the exercises using the same weight. This is well explained with the following example:

During a superset, you will be forced to keep two dumbbells with you. So if you need to use about 50lbs for Dumbbell Squat, but cannot manage more than 30 lbs for a Dumbbell Chest Press, too much time will be lost in between the exercises grabbing the 30lbs dumbbells.

You can better avoid this if you try to match up exercises where you can use similar poundages.

Another solution, suggested by Craig Ballantyne is to alternate between a body weight and dumbbell movement.

Follow these basic  instructions and you will see results for yourself. If you’re skeptical of this form of training, then grab one of Craig Ballantyn’s free workouts:

Enter your Name and Email Below for the Bodyweight and Dumbbell Workouts, then hit “Submit”:

There has been a revolutionary change in women in the past century. They have become very busy. They, on one hand have full time jobs and on the other hand raise a family. It is not at all mandatory to join some gym or perform long workouts for fitness. Despite the busy schedule you can build your body to a perfect shape. You can have your own workouts at home and you just need to have is a pair of dumbbell and your own body weight. A few important benefits of dumbbell and body weight work out routines for women are mentioned below:

Benefit 1: Get a Slimmer and Tighter Stomach

Dumbbell & body-weight exercises are usually found to be compound and multi-joint movements. These movements concentrate more on your abdomen than on endless crunches and sit-ups. Never rely exclusively on crunches and sit-ups for a slimmer and tighter belly.

Benefit 2: Save Lot of Money

You need not waste your time and money on a personal trainer, gym memberships, or on expensive equipment. All you need to do is to learn how to train with dumbbell and body weight exercises. Therefore, it is needless for you to spend as much as $50 per session on a good personal trainer and $400 per year on a gym membership.

Benefit 3: No More Excuses

With yourself well trained, imagine being able to work out wherever it is possible for you. If you find a recess in between the meetings in your office, you can have a quick body weight circuit. Even before your breakfast also, you can get a half an hour work out. It is very comfortable to have a body weight and dumbbell exercises literally anywhere and anytime depending on your choice.

Benefit 4: Get Better Results

You can force your body to work hard on learning how to do the super intense workouts. It is all about how hard your workout is and not how long you workout. An hour long, low intense workout yields poor results than a fifteen minute super high intense workout. So, train your body to have super intense workouts for good results.

Ready to try a Dumbbell and Bodyweight exercise workout? Awesome! Then grab this free program here:

Enter your Name and Email Below for the Bodyweight and Dumbbell Workouts, then hit “Submit”:

It’s very difficult to build up lean muscle mass . You need the proper combination of regular diet, exercise, & hormonal processes. It is a known fact that women do not secrete the same quantity of testosterone which men do to build up the kind of hefty muscles that men hold.

Instead, women secrete high levels of the hormone estrogen. The main reason behind the difficulty that women face while loosing weight is that oestrogen is a hormone that stores fat. Focusing on building lean muscle mass will actually help women with this problem.

We’ve already gone over why women should not be afraid of lifting weights. You won’t build the big, buff bodies of men just be a few sessions of weight training. When you build even 1-2 lbs of muscle, it will have a dramatic, and different look on you then it would a men. Women who lift weights tend to have long, lean sculpted muscles the help them improve their body composition.  This is because increasing lean muscle mass this will help women increase their metabolic rate.
The rate at which your body burns calories is called the metabolic rate of your body. Therefore, the greater your metabolic rate, the more calories you burn at rest. It is good to maintain some muscle rather than fat as muscles are more metabolically active than fat. This means that muscle needs more calories than fat to maintain or sustain them. So concentrate on building lean muscles in order to burn fat.

Weight training helps you more to shape your physique. This is done by body builders all the time. As mentioned earlier, women can learn something from the body builders and it is needless for them to have worries about building huge muscle.

It is quite easy to develop a basic dumbbell workout. All that you have to do is choose three to ten exercises that train your body and organise them into a routine. This simple and a straight method is enough for beginners.

Craig Ballantyne has but together a great, simple program called Turbulence Training. In this program, he shows you how to effectively burn fat using basic weight training and interval training methods. Click here for more information.

He also has a set of workouts specifically designed for women. Click here to learn more about these workouts.

One of the most popular programs used during the Turbulence Training Transformation contests is the TT for Buff Dudes & Hot Chicks program. Lets take a look at what makes this workout so special. I will share with your Workout A:

TT for Buff Dudes & Hot Chicks Workout A

1A) DB Walking Lunge
1B) Stability Ball Ab Pike

2A) DB Bulgarian Split Squat
2B) 1-Leg Stability Ball Leg Curl

3A) DB 1-Leg Calf Raise
3B) Plank with Arms on Ball

4A) Stability Ball Rollout
4B) X-Body Mountain Climber

10-Minute Interval Training Workout

According to Craig Ballantyne, this workout will really build up a tight butt. For the first time through the workout, start off with just one set for each superset.

Build yourself to performing 3 total sets per exercise. For the first superset, start off with Walking Lunges. With the dumbbells on your sides and feet shoulder width apart, step forward and drop straight down.

Left your rear leg up to meet the front leg. The main idea is to walk forward while doing lunges. Superset this movement with the Stability Ball Pike. This movement is similar to the stability ball jackknives, but produces a great contraction in your abdominals.

The key to performing the movement is to keep your back as flat as possible. Start off with your toes on the ball and your hands on the ground. You should be in plank position.

Roll the ball up towards your chest, then back out. This movement will also develop your hamstring flexibility. If this movement is too difficult for you, then you can perform stability ball jackknives in it’s place.

The movement is the Bulgarian Split Squat. Stand a foot or two away from a bench and place one hand behind you up on the bench with dumbbells at your sides.

Squat straight down, then back up. Switch sides after you’ve completed all the repetitions for one side. Move on to the leg curl. For the leg curl, lay down with your back on a mat.

One heel is on a stability ball while the other leg is straight up in the hair. Lift your hips up off the floor, so that that only thing touching the mat is your upper back and arms.

Curl the ball in and out. After the second superset, this third superset is optional. You will be doing calf raises with an abdominal movement. Place one foot on theedge of a surface.

Hold a dumbbell in the same hand as the leg that is on the surface. Your non-working foot will be off the ground. Drop your working calf up and down. Do all the repetitions for one side, then switch.

Immediately after this movement, move on to performing planks on elbows. Your elbows will be on the ball. Be sure to hold the position with your body in a straight line.

The last superset (not optional) consists of two abdominal movements. The first is the kneeling stability ball rollout. You will superset this with the X-Body mountain Climber.

To perform the X-Body Mountain Climber, start off in a pushup position, and bring your knee up to the opposite elbow.

Finish off the workout with 10 minutes of interval training. Follow a 30/30 format. This means that you perform an activity at a highintensity level for 30 seconds, followed by 30 seconds of rest.

You can use any movement you wish. My favorite is to use Kettlebell Snatches, Jump Roping, or Burpees.

Here are some great bodyweight exercises for women:

Push Up

• Push ups are a great movement for toning the arms and shoulders. Try to get up to performing 10-20 push ups in one set. Once you conquer the basic version, you can start to implement some more difficult variations.
• However, most women have trouble performing the basic version of the push up. The modified version is much easier to perform. This version involves placing your knees on the floor instead of balancing your body on your hands and feet.
• Simply place your knees on the floor, legs tucked behind you and keep your back straight as you lower your body towards the ground. Stop about an inch off the ground and push up back to starting position.

Hip Bridge

• This is a great lower body movement for women who are unable to perform a full squat. Lay down on the floor on your back. Bend your knees so that your feet are flat on the floor.
• Place your hands to the sides, palms resting against the floor. Tighten your abdominals and buttocks as you lift your hips off the floor. This is almost like apush up with your back to the floor.
• Try to keep your back as straight as possible as you lift it off the floor. Pause at the top position, then return back to starting position.

Chair Squat

• Here is another lower body movement. Grab a chair and stand a few inches in front of it. Push your buttocks back as if you were sitting down on the chair. Make sure to keep your back straight, chest up, and abs contracted.
• Lower your body by pushing your hips back and bending your knees until your buttocks touches the chair just slightly. Then push yourself back up to starting position.
• This movement is designed to train your body for the full squat.

For more simple (but effective) bodyweight exercises for women, check out Bodyweight Blueprint for Fat Loss. Click here for more information.

By Paul J.O’Brien

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.

www.Strong-in-7-Seconds.Com

Exercise for seniors, not a major aspect of the fitness industry is it? No. Unfortunately most fitness instructors don’t consider the elderly good candidates for fitness. Luckily you and I know better.

Old school physical culture is the basis for modern fitness and health clubs, and yet its most valued and experienced practitioners are ignored or written off completely. I was the same once. I remember my grandfather, a great man, who in his time explored jungles people had never heard of, built walls bigger than giants and never missed a day of exercise in his life.

It wasn’t exercise for seniors it was just exercise. In his eighties he didn’t consider himself too old to not be active, and by god he wasn’t. Everyday when I got home I’d find him leaving for his 4 o’clock walk. Away he’d go, out pacing and outlasting the young whippersnappers on the street running about. He’d just chuckle and laugh and keep going.

He was always a strong man. He worked hard everyday of his life and it showed. His arms were taught like layers of thick rope twisting and pulled hard. His posture was impeccable and his energy astounding. He was sharper and faster mentally than most college graduates who think they have all the answers. The reason ‘ he exercised every day without fail.

Exercise for Seniors is important. It strengthens the immune system, the internal organs, promotes better hearts and lungs. It keeps the mind sharp and the memory accurate, the bones strong and days enjoyable.

If you are a senior why don’t you show the youth of today what real dedication is like and get back to exercise? If you are a son or daughter teach your parents the exercises on these pages and enjoy a nice relaxing break from the rush of modern life.

Every exercise for Seniors here can be performed at home with or without equipment. Many can be done form the comfort of your arm chair. Remember fitness and strength are two forms of freedom all of us can enjoy.

Where can you train?

Let’s look at some of the ease places to apply isometrics exercise for seniors. You’ll never have to leave your room. So lousy weather is no excuse. You don’t need a gym membership and you don’t need equipment. Remember you can find full animated instruction for these exercises on my website.

Your Bed: Yep. You can get a great workout in bed, and is not what you are thinking. A little known fact for those that may be reading this, bed was where Bruce Lee began his workouts. It’s true. Lying in bed Bruce lee went through a series of isometric stretches and olds to get the blood flowing to his muscles and energise and focus him for the day ahead. Take a tip from a legend, start your day the right way. Workout out the minute you wake.

Your Armchair: I know, it’s amazing. You can watch TV; listen to the radio, chat with friends and workout. Simple movements like pulling your legs in against the chair strengthens your hamstrings. Pulling in your arms while holding the armrest strengthens your back and lats. A minute of this and gets the muscles awake, strong and invigorate the body with little effort.

Your Door: Next time you leave a room or get up to answer the door get in some strength training. Try pushing against the door with your arms to strengthen and tone your chest and triceps. Push up on the top of the door frame to work your shoulders.

Most senior citizens have access to a bed, a chair and a door frame. That’s all you need and few minutes of your time to improve your strength, fitness and energy levels with isometric exercise for seniors.

If you’d really like to improve your health you can get in the best shape of your life whatever your age and enjoy the most effective and intense workout of your life when you follow my step by step 7 week course, 7 Seconds to Build A Perfect Body, the Scientifically Proven Method for Transforming Your Body in Just Seconds! Over 250 pages and filled with more than 100 photos it will transform your body from your face down to your toes, sculpting your physique and letting you develop astonishing strength with just seconds of exercise.

All the best,

Paul J.O’Brien

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.

www.Strong-in-7-Seconds.Com

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About the Author: Paul J.O’Brien is an international recognized expert in Isometric Training and physcial performance, a certified personal trainer, licenced acupuncturist and western clinical medic and writer. Paul is the author of “7 Seconds to A Perfect Body,” which teaches you how to develop a lean muscular physique without drugs, supplements or equipment using secrets of the forgotten founders of fitness. Learn how to get rid of stubborn fat, increase your lean muscle tissue, sculpt your phsyique and skyrocket your strength by visiting: www.Strong-in-7-Seconds.Com

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. But, I have found some great Kettlebell exercise demos, workouts, and seminar footage to get you started:

Kettlebell Military Press
Kettlebell Snatch and Press Combo

Kettlebell Windmill

Kettlebell Floor Press

Beginner Kettlebell Workout

More Basic Kettlebell Tutorials

Footage from Kettlebell Seminar

Kettlebell Swing/Pullup Workout

You can do the above exercises with either two hands, or one hand. Most people starting off will purchase just one Kettlebell. That’s perfectly fine. Start off with just one Kettlebell.

Then, to make your workouts harder, just do all the movements with two Kettlebells.

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