Category Archives: Intense Workouts

25May 2013

3 of My Favorite Turbulence Training Workouts

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It’s only the end of January and fat loss expert Craig Ballantyne has already released 3 of my favorite workouts of the year -guaranteed!

And I’ll show you how to get ALL three of the programs for the price of one, in just a second.

But first, let me tell you about these proven fat burning workouts.

Program #1 is his landmark TT 2K10 workout.

Every January Craig takes the top fat loss tips and exercises he’s discovered in the year prior and puts them all into one kick-butt program to kick off the new year.

Within hours of launching this program it was already hitting “legendary” status as TT users started reporting on their experiences with this workout.

It’s definitely not a beginner program, but you’ll get a research proven more effective form of interval training than ever before, plus cool kettlebell exercises, tough twists on classic bodyweight exercises, advanced total-body ab exercises, and even more mini
circuits to help you burn fat and give you the ultimate body to kick off 2010 – and to have your best year EVER.

Program #2 is the TT Beginner Total-Torso-Training workout.

This program is perfect for beginners or anyone just getting back into exercise.

Discover beginner interval training, bodyweight exercises, and torso movements to work your abs, make your low back strong and safe, and help you burn belly fat – you’ll be amazed by how much you can do just LYING DOWN! Seriously, you can burn fat lying on the ground.

Program #3 is another instant classic – TT Transformation.

This advanced fat burning workout is based on one of the most popular programs used by past TT Transformation Contest winners, and within hours, it too was hailed as Instant Classic by TT users who immediately put it to the test.

If you want to lose the last few pounds and sculpt your body like a Greek God or Goddess, this is the BEST program for you.

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But there’s one more important fact I have to tell you about…

At this time next week, those 3 programs will cost you a total of $59.85…

HOWEVER…you can get all 3 of those programs today for the price of only one ($19.95), 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

AND

- Access to TWO MORE programs – The TT Adrenaline Workout and the TT 15-Minute Kettlebell Express Workout – that will be released within  the next 14 days.

So 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…

…and you’ll get it as part of your Complete TT 2K10 package. It will be released BEFORE February 1st.

Click here to get access to the workouts and be put on the “First Notice” list for the TT Adrenaline program.


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!

Click here to get access to the workouts and be put on the “First Notice” list for the TT Adrenaline program.

25May 2013

When You experience Training Burnout, switch to Kettlebells!

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The advanced trainee needs to be constantly challenged in order to see results. When I feel bored with my training and nothing seems to get me excited – not interval training, not bodyweight cardio – then I break out the secret weapon.

This method of training is not my own. It’s developed by Kettlebell Coach Mike Mahler, and it’s rightly called “Mental Toughness Training.” Here’s how to design a Mental Toughness workout:

  • Start off with a full body exercise that effectively fatigues the body. Examples include Kettlebell Snatches, Burpees, etc.
  • Do a tough “grinding” movement afterwards. Examples include Turkish Get Ups, and Bent Press.
  • However, don’t do complicated movements such as the Turkish Get Up and Bent Press unless you’re good at mental toughness training. Other alternatives to grinding movements include heavy squats and presses.
  • Start off with 2-3 mental toughness workouts per week.
  • Start off with light loads, and gradually increase both the frequency of your workouts, and the load that you use.

Using these guidelines, lets create some Mental Toughness Workouts. For the following workouts, I’ve used Kettlebells as a way to fatigue the body:

Workout #1:

  • 50 Burpees
  • 5×10 KB Push Press
  • Superset:
    • 3×20 Squat Jumps
    • 3X10 Barbell Cleans

Workout #2:

  • 25 KB Clean and Press
  • Superset
    • 3×10 Barbell Front Squat
    • 3×5 Barbell Military Press
  • Superset
    • 5×5 Weighted Chinups
    • 5×10 Weighted Pushups

Workout #3

  • 25 KB Snatch
  • Superset
    • 5×5 Barbell Clean and Press
    • 5×5 KB Turkish Get Up
  • 5×10 KB Front Squat

Try one of these workouts the next time you need something to truly charge up your workouts. For more intense Kettlebell training, check out Turbulence Training Kettlebell Revolution.

Click here for more information.

22May 2013

How to do Chinups without a Pull up Bar

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Image by CedarWorks

Image by CedarWorks

I find it ridiculous how many companies out there are trying to push you stupid training equipment, when in fact you can simply use things lying around the house to create your own training equipment.

  • I’ve developed some really intense workouts using things lying around the house. I’m not a handyman, and hate the thought of actually building things. But, I recently had an issue with figuring out how to do chinups in my garage.
  • There’s absolutely no way you can hang any sort of doorway pullup bar, or bolt anything to the walls (because I don’t own my garage). Theres a wooden overhead thingamagig you can hang off of, but it’s really dirty.
  • You’d probably get a lot of splinters in your hand, and it might even break or wear down. The garage is old – maybe even over 50 years.

So, I decided to scour my house and garage to see what I could find. I tried out a few ideas. The first idea was hanging a piece of a water hose over the top of the wooden thing. They didn’t work because there was basically no grip.

  • You’d slip after performing 2 chinups. The next idea I had was putting a belt over the top, but as I was about to do that, I realized that my Karate belts might be tougher. So I pulled out my purple belt, tied a not, swung it over the top, and walla!
  • I had a chinup implement. The karate belt was perfect because it was extremely durable. I’ve used it for a few months and there is absolutely no sign of wear and tear. In addition, it solves the grip problem, since when you tie the two ends of the belt together, they create natural handles.

Check out this video to see what I’m talking about:

I hope the video motivated you to go out and find new ways of training in your own home or garage.

P.S: For more great bodyweight workouts, exercises, and tips, check out Bodyweight Exercise Revolution. Click here for more information.

21May 2013

Kettlebell for Women: 2 Intense Kettlebell Workouts for Women

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A Kettlebell is one of the best ways of improving your physique, health, and fitness levels. The secret to it’s effectiveness comes from it’s unique structure. The weight is centered below a thick handle, so when you swing it, press it, or snatch it, nearly every single muscle in your body has to work hard to counteract the momentum.

Here are 2 intense Kettlebell workouts for women who want to get started with high intensity Kettlebell training:

Kettlebell For Women Workout #1

2 rounds of:

  • KB 2-arm Swings, 20 repetitions
  • Pushups, 15 Repetitions
  • KB Front Squat, 10 repetitions
  • Pullups, 5 repetitions
  • Rest 2 minutes

Perform this first workout as a circuit. A circuit is where you perform exercises back to back with little to no rest in between each exercise. Rest 2 minutes after the entire circuit is over, then repeat.

Start off with 20 2-arm KB Swings, then move straight onto 15 pushups. If you can not perform 15 pushups in a row, then take a break in between, or substitute the movement for Pushups on Knees.

After the pushups, perform 10 repetitions of KB Front Squats, then complete the circuit with 5 Pullups. If you can not perform 5 pullups, then substitute the movement with Jumping Pullups for higher repetitions.

Rest 2 minutes and repeat the circuit over. Work up to 5 circuits.

Click here for Exercise Descriptions

Kettlebell for Women Workout #2

5 minutes of:

  • KB Overhead Walking Lunge, 10 repetitions (5 each leg)
  • Feet Elevated Pushups, 10 repetitions

Rest 2 minutes

5 minutes of:

  • Squat Jumps, 10 repetitions
  • 2-Arm KB Snatch, 10 repetitions

For this workout, you will alternate between two exercises non stop for 5 minutes. Rest for 2 minutes, then alternate between another set of exercises for 5 minutes non stop.

The first set is the KB overhead walking lunge and Feet elevated Pushups. You feet are elevated on a surface as you perform a pushup. These can be replaced by regular or knee pushups.

The second group is the Squat Jump and 2-arm KB Snatch. Squat jumps can be replaced by regular squats.

Click here for Exercise Descriptions

For more intense Kettlebell workouts, exercises and training ideas, check out Turbulence Training Kettlebell Revolution. Click here for more information.

17May 2013

Turbulence Training Simple At Home Exercises You can Do with your Bodyweight

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The following workout is a very simple routine that overweight and obese individuals can perform. All you need is a training mat and your bodyweight. The workout was created by Craig Ballantyne, author of Turbulence Training.

Exercise #1: Double Leg Hip Extension, 5 repetitions

Lay down with your back on the floor, and feet flat. Place your hands to your sides, palms down. Raise your hips up so that only your feet, hands, upper back, and head is touching the ground. Lower yourself and repeat.


Exercise #2: Kneeling Pushups, 5 repetitions

Place your hands on the ground. Keeping your back straight, kneel down and tuck your feet behind you. Lower your body towards the ground until your chest is just an inch off the ground. Press back up.


Exercise #3: Single Leg Hip Extension, 5 repetitions

This is just like the Double leg Hip Extension, except for the fact that you will perform it with just one leg. Lift one leg off the ground, raise your hips off the ground. Perform 5 repetitions and repeat with the other leg.


Exercise #4: Planks, 10 seconds

Place your forearms on the ground. Raise your body up so that your body is parallel to the floor and only your forearms and toes are touching the ground. Keep your back straight.

Exercise #5: Side Planks, 10 seconds

This is similar to planks, except that your doing them on your sides. In the side plank, only one forearm is resting on the floor and you hold the position facing to one side. After 10 seconds, repeat on the other side.

This is just a beginner bodyweight workout to get you started. Most of your initial fat loss will come with the consistency of exercise and sound diet. This workout will build you up for more intense Turbulence Training bodyweight workouts.

Click here for more Turbulence Training Bodyweight Workouts

11May 2013

Make your Quick Workout even Quicker Using Whole-Body and Hybrid Lifts

Image by stationstudinyc

A whole-body exercise is an exercise that works a majority of the body in one movement. Here a few examples of such exercises:

  • Burpees
  • Muscle Ups
  • Thrusters
  • Clean + Press
  • Snatch
  • Sumo Deadlift High Pull

A hybrid exercise is when you combine two or more exercise to create a “hybrid.” Here are a few examples of such exercises:

  • Burpees + Pullups
  • Power Snatch + Overhead Squat
  • Power Clean + Front Squat
  • Chinup + Leg Raise
  • Pushups + Power Clean

Incorporating whole-body and hybrid lifts saves a lot of time because you can work your entire body with one or two exercises. For example, performing Burpees work your legs, chest, shoulder, and triceps. Pullups work your back and biceps. Put them together, and you’ll be working your entire body.

Additional Resources:

For some great high intensity hybrid and other unique bodyweight exercises, take a look at Bodyweight Exercise Revolution.

07May 2013

4 Reasons why Kettlebell Workouts are Effective

Russian Kettlebell training is very popular amongst MMA and other combat sports. However, it can also be used by the average, busy person who has a family and full time job.

This is because Kettlebell training is very high intensity and works the entire body at once. Here are 4 key reasons why Kettlebell workouts are so effective:

#1 – Kettlebell Training is Fun

Kettlebell training is painful, demanding, and intense. However, it works. It’s also a lot of fun, believe it or not. Human nature loves challenges. And I guarantee you that if you perform a simple, basic, unchallenging workout, you will be bored.When you’re bored, you’re less likely to stick to your workout program. This means you’re less likely to get results. Hence, it’s better to choose something more difficult.

#2 – Kettlebell Training Helps you with Life

Another aspect to Kettlebell training is that it forces you to move fast. Moving fast has a lot of carry over to sports. But it will also help you in your daily life. Through out our lives, we are met with instances where we must make quick physical and mental decisions. And it helps if you’re physically prepared for these challenges.

#3 – Kettlebell Training is Demanding

Kettlebell training can be incredibly addicting. This is why I believe you should cap your workouts at 30 minutes. If you find yourself training for close to an hour, then make it a point to shorten your workout for the next session. Due to the demanding nature of Kettlebell training, you can potentially burn yourself out, hence leading to over training.

#4 – Kettlebell Training is Efficient

All Kettlebell exercises are compound in nature. This means that you engage more than one muscle group in order to perform a movement. In fact, most exercises will work at least 50% of your muscles. This means that you’ll have to choose less exercises to train your entire body. This will save you even more time. I wouldn’t be surprised if you got results training just 10 minutes a day, 3 times a week.

To get started with Kettlebell Training, check out Turbulence Training Kettlebell Revolution. Click here for more information.

03May 2013

5 Guaranteed Fat Burning Tips for 2013

 

Be very careful about “gurus” who make claims that sound too good to be true…after all, none of that stuff has worked in the past, why would it start working now?

It’s easy to get caught up in the latest “weight loss craze”, but  it is essential for you to never stray too far from the basics.

The basics are what work time and time again. That’s how the TT Transformation Contest winners get such great results.

The 5 simple steps to success are:

1) Review your food journal.

Research shows that if you use a food journal, you should lose up to 3.5 pounds more than if you didn’t. Pretty simple, huh?

2) Use Fitday.com to see if your calories have crept up.

When people ask me how many calories they should be eating, I simply tell them to do three things.

- Go to Fitday.com and find out how many calories they are eating now.
- Cut that number by 20% if they are not losing weight.
- Improve the quality of their diet by eating at least 5 servings of fruit and 5 servings of vegetables each day (in addition to your other healthy foods).

The fat will fall off with this simple guideline.

3) Stop doing long, slow, boring cardio and switch to interval training.

Unless you are training for a marathon, a 10-K, or if you just love cardio more than life itself, there’s really no reason to do long, slow boring cardio.

Switch to shorter interval training sessions and you’ll get more results, have more fun, and do it all in less than half the time.

4) Review your workouts for best results.



In addition to your food journal, you should keep a workout journal. This will allow you to go back through your past workouts to find out which ones worked best for you and which ones you enjoyed. If  you’re struggling now, I suggest returning to the program that gave you the best results in the past.

5) Include resistance training in your workouts to help you sculpt your body.

Look at your body as a sculpture…sure you might have a little extra plaster on it, but you’ll get that off faster with proper nutrition as op

26Apr 2013

Kettlebells plus Bodyweight Training equals Amazing Superset Workouts

Image by fitness 102 I love superset workouts. Some of my favorite workouts involve combining bodyweight and kettlebell workouts. It just so happens that there is a trainer who’s come out with a full workout program that uses this strategy of superseting bodyweight and kettlebell exercises to create intense fat burning workouts.

His name is Chris Lopez, and the name of his program is Kettlebell Revolution. You definitely need to check out this guy’s program. Click here for more information.

23Apr 2013

Intermediate Dumbbell and Bodyweight Workouts for Chest, Back and Legs you can Do at Home

I rarely ever perform split training routine. Despite the fact that most of my workouts are full body, I understand the advantages of split training:

  • Bring up a weakness
  • Less risk of over training
  • Better focused since you’re only training a few muscle groups at a time

There are many kinds of split training routines, but the best one in my opinion is Push/Pull/Legs Read More →