I’m glad to announce a great, brand new Turbulence Training bonus workout created by me. One of my favorite training methods is Tabata, but there are very few Turbulence Training workouts that feature Tabata training.
So I decided to create my own. This 4-week workout features some of the toughest TT exercises and combines with the incredible Tabata interval scheme. And you can get this workout for absolutely free! All you need to do is follow these two simple steps:
Here’s another great superset workout program from Craig Ballantyne using Kettlebell. It’s actually a combination program using Kettlebells, Bodyweight, and Dumbbells training:
Workout 1
Pistol Squat 3 sets
DB Incline Chest Press 3 sets
KB One-Legged Romanian Deadlift, 3 sets
KB Row, 3 sets
DB Squat, 3 sets
Decline Pushups, 3 sets
Interval Training
Workout 2
KB 1-arm Swings, 3 sets
Spiderman Pushups, 3 sets
1 Arm, 1 Leg KB Press, 3 sets
Waiters Bow, 3 sets
1 Arm Kb Squat and Press, 3 sets
Cross Body Mountain Climber, 3 sets
Turkish Getup, 2 sets
Push Up Hold, 2 sets
Side Bridge, 2 sets
20 Minutes Hard Cardio
Workout 3
DB Split Squat, 3 sets
Block Pushups, 3 sets
DB Chest Press, 3 sets
1 Legged Deadlift, 3 sets
Deep Step Up, 3 sets
T-Pushups, 3 sets
DB Rear Delt Raise, 2 sets
Single Leg Calf Raise, 2 sets
DB Bicep Curls, 2 sets
Pushups, 2 sets
Craig Ballantyne shows you how to perform each exercise:
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.
If this is a combination program, can you imagine how intense a full, Kettlebell only workout would look like? Craig Ballantyne has created one, and it’s called Kettlebell Revolution.
Gladiator Body Workout and Turbulence Training are both home fitness programs which feature workouts that use a combination of bodyweight and dumbbell exercises. Both programs are performed at a high intensity level and suggest interval cardio as opposed to steady state cardio.
But which of these is truly the better program? Which one provides better results, and which Coach should you trust? Well, in my view, you go with the product that gives you the most for your money.
Lets analyze the features and price of each program:
Gladiator Body Workout Price and Features
Gladiator Body Workout features the following workouts:
Fat Loss Workout
Strength & Size Workout
General Fitness Workout
Jugernaut Workout
Rounds of Fury
Utterly Nasty Interval Training
Build Your Own Workout
Each of these workouts last for 4 weeks, giving you a total of 6 months of training for a basic price of $27, or $4.50 per workout. However, the build your own workout literally gives you a blueprint that you can use to create your own high intensity workouts for ever.
The build your own plan makes the Gladiator Body Workout worth while. After all, what kind of price tag can you put on an unlimited supply of workouts?
To add to the value, author Coach Lomax has an upgraded combo package which include 6 more months of bodyweight-only and dumbbell-only workouts. So that’s 18 months of training for just $47, or $2.62 per workout.
Final Verdict: Gladiator Body Workout vs. Turbulence Training
Both are great programs, but when you compare the two with content and price, then we actually see something interesting:
Basic Packages:
Turbulence Training costs $2.50 per workout, while Gladiator Body Workout costs $4.50 per workout. So, if you’re just going for the basic package, the clear winner is Turbulence Training.
Combo Packages:
With this regard, there is no clear winner. Turbulence Training charges $2.86 per workout and Gladiator Body Workout $2.62 per workout with their respective upgrades.
Overall, the Turbulence Training basic package gives you the best for your money. The great thing about Turbulence Training is that once you’ve gone through all the workouts in his basic package, he has an entire library of over 100 workouts which he sellsindividually.
NOTE: If you’re Looking for my Bodyweight Exercise Revolution Review, Click Here.
Just completed my first workout using the exercises I learned from Bodyweight Exercise Revolution. My first reaction was that I was surprised by how inflexible I was. I’ve been relying too much on pushups, pullups, and squats to get the job done.
If someone came up to me and asked “What is the one exercise I need to do to put on muscle mass with Dumbbells?” I would respond: “Dumbbell Cleans.” I know I’ve written about this exercise many times in the past. But, this time I want to take it a step further and really give you some concrete information you can start using right now to progress with your dumbbell workouts.
Does Power equal Intensity?
The short answer is “YES.” When I talk about an intense workout, I’m not necessarily talking about how high your heart rate is, or how tough the workout actually feels, although these aspects are important as well. All I really care about is what you’re doing, and how fast you’re doing it.
Someone who can do 50 Burpees in 3 minutes is going to be in much better shape aesthetically, and athletically compared to someone who can do 50 Burpees in 10 minutes. There’s no way you can perform 50 burpees in such a short period of time and still carry a big giant gut.
On the flip side, someone who can lift their bodyweight may be big and strong. However, someone who can lift that same amount of weight faster, will be leaner. The perfect example is between the majority of Olympic Lifters and the majority of Power Lifters.
Power Lifting is all about strength. Get the weight up, and get as much weight up as possible. Olympic Lifting is about strength and speed. There’s no way you can do a slow clean. You need to generate an incredible amount of power (speed x strength) in order to perform a Barbell Clean.
Olympic Lifters are also a lot more leaner than Power Lifters. Yes, a lot of it has to do with diet. But the part that doesn’t have to do with diet is this – train to be faster and generate more power, and you’ll be leaner, stronger, and bigger.
I believe that the starting point for anyone who wishes to train with dumbbells should be the dumbbell clean. This movement sets the stage for all other high intensity dumbbell power movements, including the dumbbell snatch and swing.
Stand with your feet shoulder width apart and place a dumbbell right between your feet, with the handle parallel to the insides of your feet.
Lower your hips as if you were performing a squat. Keep your back straight and chest out. Grab the dumbbell with one hand, making sure that your palms are facing your thighs.
Your shoulders should be right above your feet. In other words, if you could draw a straight imaginary line from your shoulders to your toes, they would be directly on top of each other.
In one motion, shrug your shoulders and straighten out your body as you bring the dumbbell in a straight line motion towards your shoulders.
Once you get close enough, dip down, and reverse your elbows so that you “catch” the dumbbell right near your shoulders.
This movement is extremely difficult to describe by writing. Perhaps a video may be better help:
The best way to master the dumbbell clean is to practice. Either tape yourself and critique your own technique, or find someone who is more experienced to help you out with the movement. Even friends helping each other will greatly improve your dumbbell clean technique.
Tabata Intervals are where you perform the exercise for 20 seconds, followed by a 10 second break. With this workout, start with Dumbbell Cleans, the move directly do Bodyweight squats. Continue in this manner until you complete one Tabata Interval of each exercise.
After the Hindu Pushups, start again with Dumbbell Cleans. Complete a total of 8 circuits.
Complete each set of exercises as a circuit. Complete 3 rounds of the first circuit (upper body), then move immediately onto the 3 rounds of the second circuit (lower body).
Workout C
Perform 20-18-16-14-12-10-8-6-4-2 reps of the following:
With this workout, start with 20 repetitions of each exercise, and gradually reduce 2 repetitions after each set until you get down to 2 repetitions for the last set. Alternate between the two exercises and time the entire workout.
These are full body workouts and will literally challenge every single muscle in your body. I suggest resting 1-2 days after performing each workout.
Make sure you take the power principle into every single workout your perform. Power is equal to (force x distance) / time. By changing just one of these variables, you’ve successfully improved your power output. For example, lets say you can do 50 Dumbbell Cleans with each hand with 50lbs in 5 minutes.
The following week, you decide to use 60 lbs. The only way you would see an increase in power output is if you were able to complete the workout in under 6 minutes. In other words, the power output for your first workout can be measured as 50lbs x 50 reps/ 5 minutes, or 500 units.
Lets assume the second workout took you 6 minutes. So your unit of power was 60lbs x 50 reps/6 minutes, or 500 units. Now, I know from a physics standpoint my equation doesn’t make much sense. But the bottom line is that you need to figure out a way to measure your level of work that you complete.
I hope you learned a little bit more about power and intensity from this article. For more high intensity (or high power) workouts, check out Gladiator Body Workout.
The majority of trainees change a variety of variables in their training – sets, reps, rest, exercises, etc. However, the one variable that trainees fail to look at is rep speed.
Aerobic exercise is boring. Boring things don’t interest me (because they’re boring). You might come across the best training program in the history of fitness programs, but if it’s boring, then it’s not going to work for you. You need a workout that gets you excited and keeps you challenged so that you can actually progress with your workouts.
The best way to make your cardio workouts more challenging is to perform bodyweight and dumbbell cardio workouts. Cardio is basically elevating your heart rate. So why not combine cardio with strength training by performing bodyweight and dumbbell exercises at a high intensity level? Continue reading
The majority of individuals feel that bodyweight training has no place in a complete fitness program. They feel that bodyweight training is only good if you’re a complete beginner, or if you’re on vacation and don’t have access to weights or a gym.
I completely disagree. I believe that combining bodyweight training with dumbbell exercises is the best way of training. The following are 7 important reasons why you should combine Bodyweight and Dumbbell Training: Continue reading
