By: Craig Ballantyne, CSCS, MS
www.KettlebellWorkouts.com

For years fitness “experts” have been preaching the merits of endless crunches and sit ups in pursuit of great abs.

Combine that with the latest low fat diet and the tedious, slow boring cardio and – voila! Instant 6-Pack Abs.

Over time, however, evidence is showing that this just simply isn’t the most effective way to shed belly fat.  Unfortunately, the notion of crunches and sit ups has been in-grained into our brains as being the “tried and true” way.

So when I get regularly asked how to lose fat and get six-pack-abs, my answer more often than not, tends to be met with a look of confusion…

1. Perform full-body exercises.

2. Train your abs the way they were meant to be trained (by forcing them to stabilize your torso, not move it or rotate it).

3. Use some form of interval training instead of long boring cardio.

And the most important rule of all…

4. Eat real, clean food focusing on fruits & vegetables, lean protein and healthy fats limiting grains and refined carbs to a minimum.

That about sums it up in a nutshell and it doesn’t get any simpler than that.

If you’re training with kettlebells, then getting that six-pack is easy if you follow the rules above.

And one of the best exercises to get that 6-pack is the Turkish Get-Up or TGU.

Simply put, TGUs involve you laying on the ground holding a KB vertical with one arm and then performing a series of movements to get you standing upright.

Sounds simple enough, but rest assured, if you use a heavy enough kettlebell and use proper technique, it’s as hard an exercise as they come.  And it will challenge you like no other KB exercise out there.

It’s also important to remember that one of the main reasons we train with kettlebells is to simplify our lives and to give us an alternative to going to the gym. The time saved is precious time that can be spent doing more meaningful and impactful things – like spending time with our families & friends.

But it’s not so much what we do in the gym that gives us 6-pack abs and low % body fat, but instead what we do for the other 23.5 hours in the day.

Are we getting enough sleep?

Are we able to handle our stress levels?  (Stress will always be part of our lives. So, the real key is finding a way to properly handle it)

Are we eating whole, natural foods?

Don’t get me wrong, exercise plays a critical role in getting lean.  After all, it’s still just a matter or calories in vs. calories out – of eat less and move more.

But if you’re using KB exercises and training at least 3 times per week, then, from an exercise standpoint, you’re on the right track!
About the Author



Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training style Kettlebell workouts that will help you burn fat without long, slow cardio sessions, visit www.KettlebellWorkouts.com

If you’re serious about Kettlebell training, then I suggest you check out the Turbulence Training Kettlebell Revolution system.

This is, by far, the best Kettlebell training guide out there on the market, and provides a great introduction to beginners. It also features some great high intensity workouts for advanced athletes.

Click here to Learn More about the Turbulence Training Kettlebell Revolution system.

The Turbulence Training Kettlebell Revolution program will show how to lose fat with kettlebells and build a muscular physique as well. Even if you do not care about getting bigger, all of the techniques on the information packed in this incredible product will teach you how to maximize your fitness with kettlebells and attain the physique that you have always wanted. This program is made for people that love kettlebell training and want to take use Kettlebells to lose fat. This detailed product is for all levels and covers the basics enough for beginners and offers new challenges for experienced kettlebells lifters. Even if you do not train with kettlebells, all of the technique tips that you learn will carry over to other forms of fitness training.

I have no doubt that you will love this program and have decided to include 4 additional months of Kettlebell workouts, which I will send you via email once you’ve purchased the Kettlebell Revolution workout for only $57. If that is out of your price range, you are in trouble!

Click here to learn more about this $57 Kettlebell Fat Loss program.

This article links out to a product. If you purchase this product, I receive a percentage of the sale. Click here to read my disclaimer.

Here is a Method that is Helping Athletes BOOST their Vertical Jump:


Bonus #1: JumpUSA 15% OFF Lifetime Coupon - As a happy owner of Flying in Four, you also get special Insider’s Access forever to any of the powerful products sold at the web-based JumpUSA athletic superstore.

Bonus #2: Stretch Your Vertical – By Alex Maroko, this report covers ALL things related to stretching and your vertical jump…inside, besides almost 17 pages of breakthrough flexibility and vertical jump info, you’ll most importantly find a specific stretching program featuring a series of stretches that when combined strategically, like done here, will rapidly work for you (using the often forgotten powers of realflexibility) to truly maximize your vertical jump.

Product Length: 108 pages

Lets get right to the point. This 4-Week course Vertical Jump training course developed by Kelly Baggett and Alex Maroko is worth many times more than what they are selling it for. In fact that is why people gladly paid to grab the course when it first came out.

I have never promoted a low quality product before and the Flying Four program is no exception. There really is no need for you to read the lengthy review below, nor is their any point in going over Alex and Kelly’s lengthy ad copy. Just click on the link below and place your order now. Then rest assured that you are making one of the most intelligent investment’s of your life and no I am not exaggerating. That is how good this product is.

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Course Overview: Why this 4-Week Course Is On The Market And Why It Is A Must Have For Your Collection

I am excited about this incredible 4-week course developed by Kelly Baggett and Alex Morako. Once you scroll down and see what’s in store for you, you’ll be just as exited as I am.

Why should you buy the Flying in Four program?

  • If you are an athlete, you will boost your vertical jump and increase overall power and quickness.
  • If you are a trainer or coach, you can use the program to transform any athlete or client in a very short period of time.
  • If your an average joe or former athlete (like me), you can use this program to challenge yourself and achieve new levels of fitness and conditioning.

The main goal of this program is to improve your vertical jump. However, when you train to boost your vertical jump, you also achieve a myriad of other important fitness qualities, including:

  • Increased Power – Boosting your vertical jump is all about generating as much power as possible within a short period of time.
  • Greater Strength – You’ll doing a lot of big lifts which will definitely get your stronger.
  • Hypertrophy – You pack on muscle when you – stick to big lifts and eat a lot. You won’t turn into a bodybuilder, but certainly expect to put on 5-10 lbs of lean muscle mass as a side effect to your training.
  • Increased Metabolism – Athletic training does wonders for your metabolism. That’s why I still train like an athlete – it helps keep your fat cells at bay.

Why I recommend Flying in 4:

I started training in Karate when I 13 years old. I was overweight, slow, and week. At first, I was doing it to lose weight. But once I began going to the classes, I started to get faster. My confidence increased, and I started to understand why all the other kids in my school were so excited to play sports.

I tried playing other sports, and was good at a few of them – not great though. For example, basketball never worked for me because I was so short. But I still played hard. Eventually, I began to like the training aspect of sports rather than actually playing sports.

I decided to focus primarily on Karate. The goal was to get faster. As my Sensei started making us Spar (practice fight) in class, I realized that in Karate, the bigger opponent will always be disadvantaged to the faster opponent.

That was when I realized that the key to an athletic endeavor was no to get bigger or stronger, but instead to get faster and more explosive. I began browsing the web and downloaded a few programs that I could do at home.

I really wished Flying in 4 was available when I was younger. It would have saved me a lot of time and effort. But, eventually I found my way and reversed my poor genetics so that I could finally overcome larger and more experienced opponents with superior speed and quickness.

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Meet the Kelly Baggett and Alex Maroko

Kelly Baggett: Like myself, Kelly grew up with absolutely no athletic gifts. He too realized that the key to being successful in any sport is to increase your speed and explosiveness.

His athletic journey started over 17 years ago. Kelly’s first competitive sport was motor cross where he raced for 2 years. He then began training for martial arts (like me!) and by the age of 15 had developed a longing to play football and basketball.

However, Kelly was told as a freshman in high school that he should give up on playing any sport since he lacked natural athletic ability. That is when his true passion to improve his athletic ability and fitness began.

He began to do as much research and train as hard as he possibly could. Kelly slowly began to achieve all of his athletic goals. By age 21, he became a certified trainer specializing in athletic performance.


Awesome Fact about Kelly Baggett: Kelly has participated in Motor cross, Tae Kwon Do, Football, Basketball, Olympic Lifting, Power Lifting, Track & Field, Boxing, Jiu Jitsu, and Gymnastics.

Because of his wide background in sports, Kelly is able to pick up on certain things that he can then later apply to help train his athletes. For example, he recently realized that tennis and racquetball are great off season sports to help improve lateral agility for football players!
Kelly understands that most sports are interconnected. They all are based around the same principles of speed and power. This is why Kelly’s specialty is increasing raw explosiveness, acceleration, and jumping ability.

Alex Maroko: Alex is a world-renowned Certified Personal Trainer who is able to transform weak and slow athletes into speed demons who go on to dominating their sport.

What sets Alex apart from other Athletic Trains is that he is willing to do the intense research and put in the grueling hours of training and instruction that are critical to achieving mastery in his chosen field. You get to benefit from his dedication and hard work and you will not be disappointed by his programs.


He has helped athletes from over 20 countries learn how to achieve lightning speed and quickness, all in just 10 minutes a day.

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Eight Reasons Why You Need To Order This Program Right Now!

  1. This program gets straight to the point. I hate eBooks that go on and on and on about theory, but don’t offer much in terms of workouts. I bought the eBook to try the workouts. That’s that. I don’t need you to tell me how great they are after I’ve already purchased the product.
  2. You actually learn from this program. Most vertical jump programs just tell you to jump. It’s basically variations of box jumps and squats. That’s not enough to boost your vertical jump, and Kelly and Alex know this.
  3. What you’re getting is 28 days of programming. You start from day one, and you just follow the program. No questions ask. In addition, they give you a video library featuring each exercise that shows you all you need to know in performing the movement properly.
  4. The coupon they offer you at JumpUSA is great. For those that don’t know, JumpUSA is a website where you can purchase training equipment and aids. They have equipment for baseball, basketball, football, volleyball, and mixed martial arts.
  5. Every good workout needs an equally good stretching program. That is exactly what “Stretch your Vertical” is. Alex Maroko goes over proper stretching techniques to prevent injury and boost your vertical jump.
  6. There are actually 3 programs in this eBook. One for beginners, one for intermediates, and one for advanced. Hence, you can literally start based on your fitness background. Or, you can just start from the beginner version and go through all three programs for a 12-week program to help boost your power!
  7. You also get 2 audio interviews with the writers of the book. They’re a must-listen, packed with little tid bits you can use to implement into your training program. Trust me, I learned a lot just from listening to the interviews.
  8. The last aspect of this program is really incredible. Each month, the Coaches conduct a coaching call. They then send you the file and a transcript of the call in apdf format so that you can study the details for yourself.

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Frequently Asked Questions To

Squash Objections


Q: I am not an advanced athlete, is this program a fit for me?

A: Yes! There are three programs in this eBook: beginner, intermediate, and advanced. Even if you’re just getting started, being familiar with explosive training is of vital importance for your athletic journey.


Q:  Is this an eBook that provides templates where we have to choose our own exercises?


A:  Nope! This is a done-for-you program. In fact, the coaches have chosen only the best exercises to include in this program. I know what you mean, I’ve purchased eBooks that show you hundreds upon hundreds of exercises and variations without a single workout.

No fluff. No confusion. Just one single workout program you can use and reuse to help improve your athletic performance.


Q: I have a lot of eBooks that are of poor quality. What can I expect with Flying in Four?


A: You need to define quality. If you’re looking for fancy shmancy graphics and sexy babes on the cover, then no – you’re looking in the wrong place. This is a workout. Nothing more, nothing less.

Production wise, I’ve seen fancier stuff. But the only thing that you should be concerned about is whether or not the Flying in Four program works. Best way is to try the program for yourself.

A: What’s satisfaction guaranteed policy?


A: Yes! If you are not satisfied with the material then ask for a full refund in 60 days, and KEEP the program!


Q: Why is the eBook so expensive?


A: I realize we are in a slow economy in which people are losing their jobs left and right. Money is tight for a lot of people and one has to be wise about expenditures. That said, this program is not even close to being expensive. Right now you can get thiseBook for just $67.

Compared to how much it would cost to hire a trainer that may or may not even have your best interest in mind, it’s a bargain. I’ve personally always loved to train on my own, and I’ve done pretty good with eBooks and electronic media.

It’s up to you. It’s your training goals and you must realize which is the best way you train. If you can get along with just following a done for you program from start to finish developed by two of the top trainers in their field, then you should grab thiseBook.

Q:  I’m not sure if I should buy the eBook–can you convince me?


A:  It’s not by job to convince you. My job is to give you a fair review of the product. I don’t promote bad products. If I come across a bad product, I won’t even bother to review it.

That’s why I may seem as though all I say is good things about the program. Well, bottom line is that this program is good.


Q: Can I email you if I have any questions regarding the material?


A: Sure. I’ll field any questions you may have, but remember the real experts are Alex and Kelly. Send your questions to shah@shahtraining.com

Q: What is the format of the program, and is there a DVD available of the program?


A: The eBook is in PDF format, which means you will need a PDF reader to read the eBook. As far as I know, there is no DVD version of the program.

Tired of fitness products that promise a lot but provide little? I am and that is why “Flying in Four” is my program of choice for increased athletic performance. Question is…will it be your choice?

We live in a sedentary society. People would rather sit on the couch and watch other fat people workout (like the Biggest Loser) rather than get out there and play some ball.

Whether you’re an athlete, average joe, or coach, you’re different then other people. You realize that sports and training are crucial for good health and longevity.

I admire anyone who works out. Seriously. Even if I feel you’re doing it the wrong way, I’ll still pat you on your back if you can get up out of bed and train at the gym or home gym.

But if you’re looking to take your fitness and athletic performance to the next level, then I highly highly highly recommend Alex and Kelly’s program. You will no bedisappointed.

Stop Wasting Time and Grab

this Program Today!

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A while back at Tastefully Driven, I wrote a post where I claimed that all you need to get into great shape is running, push-ups, sit-ups, and pull-ups. Well, I’m going to back that claim up and design three intense workouts using only those four exercises. Each workout builds on the one before it. My suggestion is to try each workout once per week and cycle through them. For example, Workout A can be performed on week one, then Workout B on week two, and finally Workout C on week three. Week four you would perform Workout A again and try to beat your time.


Workout A
3 rounds for time:
Run 400 meters
5 Pull-ups
10 Push-ups
20 Sit-ups

Workout B
For time:
30 Sit-ups
20 Push-ups
10 Pull-ups
Run 800 meters
10 Pull-ups
20 Push-ups
30 Sit-ups

Workout C
For time:
1 mile Run
50 Sit-ups
35 Push-ups
20 Pull-ups
800 meter Run
30 Sit-ups
20 Push-ups
10 Pull-ups
400 Meter Run
15 Sit-ups
10 Push-ups
5 Pull-ups

A tip on how to set these workouts up:

It will be difficult to find a track with a playground nearby where you can perform pull-ups. What we have done in the past is run around the block (355 meters according to Google Earth), then run up the stairs to my second floor room, perform the pull-ups on the bar, then run back down and complete the rest of the workout. This adds another extra element of stair running.

Other options u can do is to replace the pull-ups with body weight squats if you are unable to find a bar nearby. I can also foresee issues with the sit-ups,as it may be uncomfortable (and potentially harmful to your spine and lower back) to be performing sit-ups on the ground. The best solution is to purchase a mat. Another option is to replace the sit-up with a kettlebell or dumbbell option such as windmills, where you are hitting the same muscle group. Sometimes we have thrown in the kettlebell swings to replace the sit-ups, and Hindu push-ups to replace regular push-ups.

The options are endless. Take the format of these workouts and make them your own. You may need to replace exercises or reduce/increase reps to fit your fitness level.

Hey guys, just got this email. Mike Geary, author of Truth About Abs is turning 34. In celebration of his birthday, he’s offering his dieting manual, “Fat Burning Kitchen” for half the price.

But this promo will only last for 3 days. Click here to check Mike Geary’s product.

By Eric Wong, BSc, CSCS

Strength and conditioning are keys to MMA success. Your MMA workout must develop all of the components you need for mixed-martial arts. In the past many athletes could get away with mediocre conditioning if they were highly skilled martial artists, but if you look at today’s UFC champs, they’re all highly skilled and in great shape.

bj penn gsp ufc 97
An example of superior conditioning

So if you’re training MMA, to get the most out of your mixed-martial arts classes, you need to be in good shape.

If you’re not in top shape, you’ll be more focused on your fatigue and breathing than on perfecting the details of the techniques you’re learning.

And without good technique, you’ll waste more energy, creating a vicious cycle. If you’re out of shape, you need to focus on your base conditioning, before you can get the most out of your skills training. And if you’re in OK shape, getting
into great shape will further enhance what you already know.


Discover the 9 Key Components an Effective MMA Workout MUST Have (or you’re just wasting your time and energy)


1) Workouts to develop all 3 energy systems
: aerobic, anaerobic lactic (glycolytic), anaerobic alactic (ATP-CP)

  • The Anaerobic alactic system gives you high-power for 10 seconds – that’s the energy system you need to train to knock your opponent out or get an explosive takedown
  • The Anaerobic lactic system gives you that burning feeling – it’s what you need when you’re in a heavy clinch or doing a lot of grappling
  • The Aerobic system helps you stay fresh and recover between rounds


2) Exercises designed to enhance movements specific to mixed-martial arts

Example #1 – Many people hate on bicep curls but they’re necessary to hold underhooks when standing or to defend an armbar, so they must be a part of the program

Example #2 – Powerful strikes come from having a high level of dynamic core stability in the rotational (transverse) plane of motion, so exercises like medicine ball side tosses are necessary

planes of motion
3 planes of motion


3) Exercises that work all 3 planes of motion
: sagittal, frontal, and transverse

  • Most exercises that you do are predominantly in the sagittal plane: Bench press, Squat, Deadlift
  • Examples of frontal plane exercises include Side bridges and Turkish getups
  • The transverse plane is where you earn your bonus for Knockout of the Night: again, Medicine ball side tosses are a great exercise for pure development of this plane

4) A workout program that doesn’t make you too sore so you can effectively train their MMA skills. If you’re following a standard bodybuilder or powerlifter routine, you’re going to get sore and it will hurt your ability to perform MMA techniques with proper form because the body always avoids pain when it can.
5) An effective MMA workout program must not put on too much muscle mass (sarcoplasmic hypertrophy, like bodybuilding) – instead the focus must be on strength and muscle density (myofibrillar hypertrophy)
6) A progression scheme that peaks your conditioning level for the fight, taking into consideration the typical volume and intensity of MMA training leading to the fight


7) A workout program that doesn’t demand more than 3 days a week
of strength and conditioning. Anymore than this will surely detract from MMA skills training


8 ) Exercises that will train all 8 biomotor abilities
: strength, power, endurance, speed, agility, co-ordination, balance, and flexibility
9) Exercises that will help prevent common injuries to fighters:

    Example – the shoulder is often a problem with fighters, especially those who rely on their boxing, which causes overdevelopment of the anterior deltoid and demands a lot of anterior acceleration of the humerus in the capsule – so to minimize the impact on the joint itself, the muscles that are responsible for deceleration (external rotators, posterior deltoid, scapular stabilizers) must be strengthened eccentrically

All of these points are essential to the complete physical development for a mixed-martial artist. There are many basic strength programs out there, like the 5×5 and Starting Strength programs, but they leave out some crucial elements such as training the transverse plane that is responsible for developing KO power.

Not to say that these programs are not beneficial, they definitely are better than doing something randomly or not doing anything at all, but they are not specific to MMA athletes, they are generalized strength programs.

Then there are the general conditioning programs, like CrossFit. Although they can be very challenging, they are random workouts with no goal in mind other than to make you sweat, again providing a more general type of fitness instead of the specific requirements needed by a mixed-martial artist as outlined in this article.

If you’re currently working out, look at the points in this article and add in what is missing and you’ll surely feel the impact on what matters most – your MMA performance.

But if you’re a serious mixed-martial artist, you know the value of having a good coach, and now you can have your own strength and conditioning coach in your corner.

mma conditioning program The Ultimate MMA Strength and Conditioning Program takes everything that you’ve learned here puts it together in an easy-to-follow, step-by-step program. Grab your copy today:


Click Here to Discover a Complete

MMA Workout Program Designed

for Serious Fighters ONLY

Bodyweight Cardio is a new buzzword which basically means replacing your cardio workouts with bodyweight workouts. There are multiple ways to set up a Bodyweight Cardio workout.

However, most bodyweight cardio workouts are meant to be more cardio-type workouts rather than muscular endurance or strength workouts (obviously). So, you want to choose exercises that do not stress your muscles as hard aspushups or pullups (unless pushups and pullups are easy for you).

The best way to set up a bodyweight cardio workout is to use Calisthenics Movements, such as jumping jacks and running in place. Here is a sample Bodyweight Cardio I’ve created:

Perform 8 rounds of:

* Steam Engine, 20 seconds
* 10 Seconds Rest
* Bear Crawls, 20 seconds
* 10 Seconds Rest
* Inch Work, 20 seconds
* 10 Seconds Rest
* Ice Skater Hops, 20 seconds
* 10 seconds Rest

As you can see, the movement I used in this workout do require some muscular endurance, but are not as tough as a pushup or pullup. Beginners should stick to movements such as jumping jacks and running in place.

In fact, here’s a list of beginner calisthenics exercises that you can use:

* Split Jump
* Jumping Jacks
* Simulated Jump Rope
* Standing Twist
* Reach and Bend
* The Windmill
* High Knees
* Jogging in Place
* Marching

That should be more than enough exercises to use to create your own bodyweight cardio workout. Organize these movements into a circuit, or use an interval scheme like the one in the sample I provided.

An interval training scheme often works better with calisthenics movements, since sometimes you can’t count how many repetitions you performed. For example, in apushup, 10 pushups is 10 pushups.

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.

However, with a Jumping Jacks, performing 10, 50, or even 100 jumping jacks might be too easy. Hence, it’s a good idea to use time as a measure instead of repetitions.

For more ideas on how to set up a bodyweight workout and more unique exercises, check out Workout Without Weights. Click here for more information.

Image by abbyjane Here is a really great bodyweight workout using simple, basic movements that’ll take just 15 minutes of your time:

Perform 5 rounds of:

2 minute interval:

  • Pullups, 5 reps
  • Pushups, 10 reps
  • Bodyweight Squat, 20 reps

1 minute rest

Here’s how to do it:

  1. Set the timer for 2 minutes, and perform as many rounds as you can of each of the exercises listed for the suggested repetitions
  2. After the 2 minutes, rest for 1 minute
  3. Repeat four more times

Some ideas on how to make this workout harder:

  1. Increase the time interval. You can perform 3 rounds at a 3 or 4 minute interval, or 2 rounds with a 5 or 6 minute interval, followed by a minute rest.
  2. You can replace the exercise for difficult ones. For example, perform Side to Side Pullups instead of regular pullups, hindu pushups instead of regular pushups, and squat jumps for bodyweight squats.

Some ideas on how to make this workout shorter:

  1. Shorten the rest period to 30 seconds
  2. Use alternative interval schemes such as Tabata – 20 seconds work, 10 seconds rest.

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.

Obese individuals can still follow typical Turbulence Training workouts. However, they just need to lower the intensity and change around some of the exercise selection.

The main Turbulence Training principles remain the same:

  • Use Multi-Muscle Exercises
  • Organize them into Supersets
  • Use Interval Training for Cardio

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.

According to Craig Ballantyne, as long as your doctor approves you for exercise, you’re ready to go. In fact, he’s trained men over 300lbs and women over 225lbs using Turbulence Training principles.

If you are obese, you want to start off with the Introductory and Beginner level workouts included in the original Turbulence Training Manual. In these workouts, 90% of the exercises have you lying down on the ground.

Hence, the workouts will be easier than other TT workouts for obese individuals. But, they’ll still be intense, and they’ll still provide results. If anything, they’ll build up your body so that you can perform tougher workouts.

Obese individuals need to get stronger, and learn how to use and move their bodies again. The best way to accomplish this is to use bodyweight-only movements.

However, many people can barely move. So performing pushups or squats is out of the question. A better alternative would be to use dumbbells to improve overall strength and mobility.

Most people work backwards. They do a lot of cardio to try an melt the fat off, and then try to build up their muscles with weight training. This will only lead to injury.

Craig Ballantyne warns of is steady state cardio. This is especially dangerous for obese individuals. Too much jogging, cycling, or aerobic exercise will lead to overuse injuries.

On top of that, assuming that the Cardio does help an individual lose weight. They’ll be much weaker after the cardio, then before doing the cardio. Instead, do your strength training first, then try and lose the fat with the cardio.

Most likely, if you stick to Turbulence Training guidelines, you won’t need to do too much cardio. Craig’s workouts help boost your metabolic rate. Your metabolic rate is a measure of how many calories your body burns through out the day.

Most obese individuals have very slow metabolic rates. And fat is not very metabolically active. In fact, it takes more calories to maintain a pound of muscle than it does to maintain a pound of fat.

So, putting on muscle will help you lose fat in the long term. There are three things that boost your metabolic rate with regards to exercise:

  • The workout itself
  • The post-training oxygen consumption following the workout
  • The addition of lean muscle mass

I already mentioned how adding lean muscle mass helps you boost your metabolic rate. Now lets take a look at the other two methods:

When you train, your body needs energy. They also produce heat, which is a by product of muscular contraction. The more muscle tissue involved in the exercise that your performing, the more energy is needed and more heat is produced.

This is why Craig Ballantyne sticks to compound, multi-joint movements. After your training, your metabolism will be elevated to help your body recover from the intense workout.

Some studies state that your metabolism stays elevated for up to 48 hours after an intense workout. Regardless of the number, if you train with a Turbulence Training workouts 3 days a week, you’ll be leaner in no time.

Craig Ballantyne has developed hundreds of fitness programs that revolve around the basic concepts of Turbulence Training.

To get an overall introduction to Turbulence Training, you should grab the original Turbulence Training manual. The manual includes everything you need to get started on your fat loss journey. There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique. Click here for more information.

For individuals who have had some experience with exercise or even Turbulence Training, then Craig has numerous other workouts specifically designed for women, muscle mass, bodyweight only, abs training, and more.

You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some trully unique ideas using Craig Ballantyne’s workouts? Start today with either one of the Turbulence Training workouts:

Everyone knows I perform primarily superset workouts. Supersets are where you perform two exercises back to back with little to no rest in between each set. However, for quite some time my workouts were starting to become stale. In my quest to discover some brand new exercises, I came across Circular Strength Training (CST).

CST was developed by Scott Sonnon. The whole idea of Coach Sonnon’s philosophy is to focus on health and athleticism first, before your physique. But what interested me most about CST was their bodyweight exercises. CST Bodyweight movements are a combination of dance, gymnastics, and yoga.

Top CST Exercises for You to Include in your Next Superset Workout

I’ve picked out 5 great unique bodyweight exercises you can start to incorporate in your training today:

Quad Squat

  • Start off in kneeling position. Place your hands on the floor in front of your knees. Fall forward so that your back is parallel to the floor. This should look like a pushup with elbows slightly flared out, and knees bent. Now move your body towards the floor by bending both your elbows and your knees at the same time.
  • One of the mistakes I made when first trying this movement was only bending my the elbows. That would make the movement too easy. Keep going down as far as possible. Now push up and return to the original position, with hands and toes still on the ground.
  • As you get better at this movement, you can perform it more explosively by catching air. Eventually you can try to perform a clap in the air, almost like a plyometric pushup. In fact, I kind of like to think of this movement as a combination of a squat and a pushup.
  • You can superset this movement with any pullup variation, and you have a great full body workout.

Coach Adam Steer shows you how to do a Quad Squat:

Ellipse

  • At first, I was extremely confused about how to perform an ellipse. But, here’s the best way to explain it: do a reverse hindu pushup. Even if you’ve been performing hindu pushups for quite some time, you want to start off with the most basic starting position: knees bent and shins on the floor.
  • Place both your hands on the floor in front of your knees. Push your body back as far as it will go, so that your spine is stretched and arms are straight. Now lift your body up and forward over your hands. Think of yourself as a missile trying to hit a target far away, but your legs and arms act as a chain.
  • Keep moving forward until your chest moves past your hands. Now, imagine your “chains” pulling you back down to starting position. Move your body down, towards the ground, and backwards. Make sure your chest does not touch the floor.
  • Keep pushing backwards to starting position. As I stated, this is like a reverse hindu pushup. As you get strong, come up on your toes. Best exercise to superset this movement would be a difficult lower body movement such as the squat jump.

Gym guy shows you how to do an “elliptical pushup” or ellipse:

Crow

  • Here’s a movement from yoga. This is an isometric movement that build upper body strength and balance. Get on all fours, with your hands on the floor, elbows slightly flared. Place your knees against the triceps muscles of your bent arms.
  • Lean forward and transfer your weight from your toes to your hands. Pick a point on the floor, and focus on it as you balance your entire weight on your hands. When you get strong enough, take one leg your triceps and press it backwards as far as you can.
  • n the beginning, focus on just a small, one-inch backwards motion. Build yourself up to full extension. Bring your leg back and repeat on the other side. This movement is a killer movement and will literally make you sweat. It may not be as “pretty” as doing a lot of pushups and pullups, but the trust me, it’ll build some amazing upper body strength.
  • And when you start to press legs backwards, that is when your core is activated most. This movement should be supersetted with a basic lower body movement such as a squat.

Yoga lady shows you how to do a crow:

Superman

  • The superman is like the plank on steroids. Start off on all fours. Your knees can be on the floor (suggested) or you can be on your toes. Start walking your hands forward as far as possible without falling to the floor. You should feel your abs working hard to stabilize your body.
  • Hold this position. Now slowly drop your body to the floor and repeat. You should start off with performing a basic plank to get your abs stronger for this movement. A plank is simply holding the top position of a pushup. Work up to at least a 30 second plank before attempting the superman.
  • An easier version of the superman would be to perform the exercise with your arms bent. So to recap, start off with plank, then superman with your knees on the floor, superman with knees off the floor and arms bent, then finally, superman with knees off the floor and arms straight.
  • This movement can be supersetted with and lower body movement. All isometric exercises should alternated with a easier exercise.

Here’s a great plank workout you can use to build yourself up to the superman:

Screwing Press

  • Start off with both hands and toes on the floor. Knees are slightly bent, and back is parallel to the ground. Lift your left hand off the floor. Straighten your right leg out behind you as you roll to the right side, towards the floor.
  • Bend your elbows in to your body as you touch your right shoulder to the ground. You may use the left hand as support. You will need your left hand has support as you lift your body up to starting position. Switch sides and repeat.
  • This movement works your triceps, shoulders, and obliques (side abs). At first, thought it was an easier version of the one-arm pushup, but in fact the two exercises are completely different. The shoulder, and tricep work you get with this movement will certainly help improve your one arm pushups.
  • As you get stronger, rely less on your other hand for support. Once you’ve conquered this basic version, try the movement starting off with a basic pushup position. You can superset this movement with any lower body or pullup variation of moderate difficulty.

In this video, you’ll see coach Ryan Murdock doing an explosive version of the screwing press:

There you have it, 5 incredible brand new exercises you can start incorporating into your workouts right now.

If you’re ready to incorporate bodyweight training as part of your fitness plan, then you should check out Bodyweight Exercise Revolution. Coach’s Adam Steer and Ryan Murdock show you how to use unique bodyweight movements to lose fat, build muscle, increase strength, improve athletic fitness, and enhance longevity.

Click here for more information.

CST (Circular Strength Training), a unique form of fitness training developed by Coach Scott Sonnon, have been coming out with some great bodyweight programs over the past few years.

Lets take a look at their top three products:

#1: Bodyweight Exercise Revolution

Bodyweight Exercise Revolution was launched early last year. It gave people an overall introduction to CST’s unique approach to bodyweight training. After Bodyweight Exercise Revolution (BER) was released, everyone started to do Quad Squats and Leg Swoops.

Even thought Coaches Adam Steer, Ryan Murdock, and Scott Sonnon have launched two bodyweight programs after BER, I still consider BER the top out of all three.

This is because it gives people who are used to training their body with just basic pushups, pullups, and bodyweight squats and brand new approach to bodyweight training.


Click here to learn more about Bodyweight Exercise Revolution

#2: TacFit Commando

TacFit Commando is a recently launched fitness program based on Scott Sonnon’s programs he used to train elite level military forces. The program caused quite a stir in the online world of fitness with over 2000 copies sold within the first 3 days.

The program is quite exceptional, with lots of brand new exercises, intense workouts, and recovery methods. What the guys from CST did was basically take a basic BER type program and beefed it up making it harder, better, and more interesting.

The reason why TacFit Commando is #2 as opposed to being #1 is the price. It is now $197, making it out of reach for many individuals. However, I do believe that if you’ve had some exposure to CST protocols, than this is the next challenging workout for you.


Click here to learn more about TacFit Commando

#3: Bodyweight Blueprint for Fat Loss

Bodyweight Blueprint for Fat Loss is a 3-month program based on the short, 1 month program from the BER manual. It certainly is a great fitness program and has helped many people drop fat quickly with bodyweight-only exercises.

Even though it does have a strength and hypertrophy phase, Bodyweight Blueprint for Fat Loss (BBFL), will still only appeal to individuals who are interested in burning fat.

However, BBFL does increase overall health and fitness. It’s Prasara Yoga and Intu Flow videos are much better than BER, and the nutritional audio tracks are a pleasure to listen to.

Click here to learn more about Bodyweight Blueprint for Fat Loss

Overall, CST is the place to go for unique training ideas. They’ve even released a Clubbell workout. But I didn’t promote here since I don’t talk about clubbells on this site.

I’ve never even used a clubbell. But, if you own a clubbell, you might interested in the CST Clubbel Workout. Click here for more information.