Here’s another great bodyweight workout program from Turbulence Training. It’s called Mini Bodyweight Circuits. These are really great workouts you can use when you’re EXTREMELY short on time.
In the following video, Craig Ballantyne shares workout A from the full program. You start the workout with Chinups. Perform just 2 repetitions short of failure. This means that if you can do 10 chinups as your maximum, do just 8 repetitions.
If you don’t have a bar, then substitute the chinups for pushups instead. Perform 2 repetitions short of failure. Follow up with 25 prisoner squats. Try to do these all in a row, but you can take breaks in between if you can’t do all 25 in a row.
Finish off the circuit with reverse lunges. Perform 15 repetitions each leg. You can use weights if you have access to them, but only for the reverse lunges. This is one circuit.
Perform the circuit 2-4 more times, depending on your fitness level. Check out the video:
Want some high intensity training programs you can do at home that are guaranteed to get you six pack abs? The only place to turn is Turbulence Training.
The following is a sample Turbulence Training routine developed by Craig Ballantyne, specifically for abs:
Turbulence Training workouts revolve around supersets. A superset is where you perform two exercise back to back with little to no rest in between each set.
For the first superset, you will alternate between a Pullup with Knee Raise and DB Chest Press. Perform 2-3 sets of each movement, rest 1 minute between each superset, then move straight to the next set of supersets.
Perform a set of DB Reverse Lunges, followed by Decline Spiderman Pushups. A spiderman pushup is where you bring one knee up to the side to touch your elbow during each repetitions.
The decline spiderman pushup is where you place your legs on an elevated surface, which boosts the difficulty and engages your abdominals. Rest 1 minute between each supersets.
After 3 sets, move on to the abdominal circuit. The Abdominal circuit consists of a Hanging Leg Raise, Kneeling Cable Crunch, and Cable Chop. If you do not have access to a cable machine, then you can perform Stability Ball Roll outs and Cross Body Mountain Climbers.
Here’s what the whole workout looks like:
TT Lower Abs Workout A
1A) Pull-up with Knee-up
1B) DB Chest Press
2A) DB Reverse Lunge
2B) Decline Spiderman Pushup
Ab Circuit – NOTE: Do only one circuit in Week 1.
A) Hanging Leg Raise
B) Kneeling Cable Crunch
C) Cable Chop
Home Gym Alternate Ab Superset
A) Stability Ball Rollout
B) X-Body Mountain Climber
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:
Change of plans. This week I decided to stick to all bodyweight workouts. Why? Because the weather’s still bad, and people would rather workout at home. So lets get started!
Saturday, January 15, 2011 – What is Bodyweight Cardio?
Lat week I said I stopped doing steady state cardio for fat loss. I’m still staying away from it. It just doesn’t make any sense an more. When I was running 4 days per week,I lost about 13 lbs in 10 weeks, and I thought that was a big deal.
But in 4 weeks, I lost 10 lbs with bodyweight circuits, 3 days per week. So 10 lbs in 4 weeks is 2.5 lbs per week, as opposed to 13 lbs in 10 weeks, which is 1.3 lbs per week. That’s DOUBLE the fat loss in less then half the time!
So which one works better? Short, fast workouts, or long, steady workouts? You be the judge, then choose fast workouts.
Here’s a sample bodyweight cardio workout you can use:
As you can see, you can perform all of these movements in the comfort of your own home without any equipment! So when all your friends are gaining weight, you’re actually losing fat!
Sunday, January 16, 2011 – Advanced Bodyweight Workout C
Last week I also presented the Gauntlet workout. This was advanced bodyweight program for super fat loss. Now we move onto workout C:
Ok, so there is a Kettlebell involved. What can you do instead of the kettlebell? Well, I like to put stuff in a bag, and use that as weights. So, get a sports bag, and fill it with books. Or a school bag filled with books works just as well.
Now, instead of using 1 hand, you’ll have to use 2 hands to swing the bag through your legs and up towards your body. Stop the movement when the bag is in front of your body, parallel to the floor.
You can also do burpees, cheat pullups, or mahler body blasters. Here’s how to mahler body blasters:
Craig has lots of crazy bodyweight workouts you can do, and most of them are completely bodyweight. You can check them out here.
Monday, January 17, 2011 – Bodyweight Training for College Students
Wanna know which group of people bodyweight workouts are best for?…College Students! What people don’t realize is that College Students do NOT have all the time in the world. Especially the serious ones.
Depending on what you’re studying, there may be days where you do nothing but go to classes, and study for exams. If you have a job, then you have even less time. With all the bad campus food, it’s super easy to get fat.
Most college’s are equiped with nice gyms, but if you don’t have a car, you’re not going to be able to use them. So what do you do? Bodyweight training!
Here are 6 easy ways a college student can incorporate bodyweight training into their busy days:
1 – Perform a quick, short challenge workout. Here is a great bodyweight challenge from Craig Ballantyne:
2 – Craig also has a great pushups challenge that you can do:
3 – Interval training allows you to shorten your workouts while boosting your metabolism. Here’s a crazy interval workout you can do in a short period of time:
4 – As in the earlier workout, adding in stability ball movements also make a workout tough. They’re especially great for abs. Here are some great stability ball ab movements:
5 – If you want a full bodyweight workout, as opposed to random challenges, then I recommend Craig’s mini bodyweight program. Here’s a sample routine:
6 – Finally, for athletes or advanced trainees, I recommend the Bodyweight Athlete Workout. Click here to check it out.
Tuesday, January 18, 2011 – The end of Boring Workouts
If you’ve been checking out all these workouts from Craig Ballantyne, you probably realize one thing: They are NOT boring! Boredom is a huge factor in training programs. Keep doing the same thing over and over again, and you just won’t feel like doing it anymore.
Which is why Craig recommends switching up your training program every 4 weeks. Here are 2 ways to make your workouts more exciting:
1 – If you’re logged in for a workout, but just don’t feel like doing it, then go play a sport. Call up a few friends and toss around the ol’ basketbell. I’ve also been playing the Wii lately, and I get really worked up when I play tennis.
2 – Circuits are the best way to get intense workouts. So if you’re not doing a circuit, then you take your current program, and just develop a circuit. In other words, combine your exercises into one long circuit, and go!
Another way to add challenge to your bodyweight program is to add resistance. Dumbbells are relatively cheap. Once you get your dumbbell try this TT Workout Program.
Wednesday, January 19, 2011 – 15 Minute Bodyweight Circuit
Bodyweight training is also a great way to save time. A 15 minute bodyweight circuit can easily help you burn fat and build lean muscle mass. The following circuit can be done anywhere and at anytime:
If you’re someone who needs short, bodyweight workouts becuase they don’t have access to the gym, don’t want to spend money on training equipment, or simply love bodyweigh training, then I recommend Craig’s bodyweight manual.
Thursday, January 20, 2010 – Best Bodyweight Superset
Superset training is where you perform two movements back to back with no rest in between each set. The best bodyweight superset is one that involves two opposing muscle groups. So, you can do a back/chest superset, chest/legs superset, legs/abs superset, etc.
The best superset in my opinion is an upper/lower pairing. So chest/legs, or back/legs works best. This way, when you train your upper body, you rest your lower body. And when you train your lower body, you rest your upper body.
In one of Craig’s TT Bootcamps workouts, he uses a great strength circuit consisting of split sqats and close grip pushups. So it looks like this:
TT Strength Circuit (20 seconds per exercise)
Split Squat (20 seconds per side)
Close-Grip Pushup
Rest 1 minute before repeating 1 more time.
So, the exercise portion takes 1 minute, then rest 1 minute. That’s 2 minutes. You do it one more time and you get 4 minutes. As you get stronger, you can add sets, increase the time you perform each movement, or switch to a tougher workout.
If you have not been warming up before your workouts, then you need to do so. A warm up only take 5-10 minutes, but it is extremely vital. A cold muscle is dangerous and can get you injured.
The entire goal of a warmup is very simple – to get your body warmed up. But, there is another reason why I warmup – to get mentally prepared. Sometimes you just don’t feel like working out, and a warmup acts as a nice buffer to help you mentally prep yourself.
Here’s a sample warmup you can use in your workouts:
Achieving success with your Kettlebell workout is easy. The first thing you need to figure out is your goal. Most people workout without sticking to one, singular goal, and end up hijacking their own progress.
A goal does not only have to be “lose fat” or “build muscle.” It can also be something like, “Workout 3 days a week for 12 weeks.” That’s a goal you can easily measure – if you miss a workout, then you’ve failed on your goal.
Also, it puts you in the mentality that “I need to get a workout, even if might not be the perfect workout out there.” The truth is that there is no perfect workout. You learn by actually engaging yourself in a workout program, then making gradual changes along the way as you progress.
The second step is figure out when and where you wish to workout. This goes along with the idea of keeping things consistent.
If you train at the same place and same time everyday, it will become a habit. We are creatures of habit, and if you make a positive habit of working out in the same place and the same time, your body will react.
In fact, your body will WANT to workout. It’s almost like nap time when you were a kid. When nap time came around, you automatically became drowsy since it was a habit instilled by your care taker.
The next thing is to determine how long you wish to workout. Many people just start a workout without any planning, and end up wasting their time for 2 hours. Well, 2 hours, 3 days a week isn’t sustainable, especially if you have other things to take care of (like work, family, and/or school).
Follow these three steps, and you’ll be that much closer to achieving success with your Kettlebell workouts. But if you’re really serious about Kettlebell training, then I suggest you checkout the Turbulence Training Kettlebell Revolution program.Click here for more information.
Congratulations on making it to the second week of 2011! Are you still on your fitness plan? Hope so. This week is going to be filled with some great fat burning workouts and training tips.
Saturday, January 8, 2011
I’ve stopped doing cardio. I’m talking about steady state cardio. I used to do a lot of cardio – 3-4 days per week, running about 3 miles per session. I lost about 13 lbs in 10 weeks, and I thought that was a big deal.
But, in the past 4 weeks, I’ve only been doing short, bodyweight circuits, 3 days per week and have dropped 10 lbs! So 10 lbs in 4 weeks is 2.5 lbs per week, as opposed to 13 lbs in 10 weeks, which is 1.3 lbs per week.
So which one works better? Short, fast workouts, or long, steady workouts? You be the judge, then choose fast workouts.
Here’s a sample 15 minute workout to get you started:
The key to fast, burst workouts is intensity. Give it all you got in those 15 minutes. Hustle like you’ve never hustled before! You should be out of breath completely. Gasping for air. Like your heart is going to pop out of your chest!
These are the kinds of workouts that will blast away fat faster then steady state cardio. If you haven’t yet entered the TT Transformation Contest, then you should do it today! Use the 15 minute workouts to beat the competition.
For advanced athletes, bodyweight training gets a bit tough. When basic pullups, pushups, and squats, no longer work anymore, you need to bring out the big guns. The Gauntlet workout to be exact.
The Gauntlet workout is an advanced bodyweight only program developed by…you guessed it….Craig Ballantyne. Here’s workout B:
Bodyweight Cardio, or cardio that involves all bodyweight movements, is one of the best ways to burn fat at home. Craig’s Bodyweight Cardio 3.0 workouts are the perfect program for Advanced athletes to burn fat.
For most people, sticking to your diets is harder then sticking to your training program. Especially for guys. I have a friend who’s dropped 5 pounds in a month just from bodyweight circuits.
But he’s not changing his diet. Most guys believe that it’ll happen. They’ll somehow get their six pack abs, and they need to stick to “eating like a guy.” Well, you can eat like a guy during your cheat meals, but I guarantee you your girlfriend doesn’t like that pot belly.
Don’t be like that guy who has big muscles with a big gut. Not attractive. Lets focus on being as lean and athletic as possible for 2011. How do you get started? By shopping right! Here are 3 quick tips to help you clean up your diet:
1 – Shop the perimeter of the grocery store. Stick to produce, lean cuts of meat, and eggs. I personally avoid dairy as much as possible, but that’s a personal choice. Certainly the decreased fat will help with your weight loss.
2 – Cut cereal. Most cereal is filled with sugar. If you want to eat cereal, take a look at the serving size and how much sugar it has. If it’s more than 12 grams of sugar, put it back on the shelf.
3 – Feed yourself throughout the day. The best snacks are fruits and nuts. I eat these little clementines, which are mini oranges throughout the day. They taste amazing, and hold me over for my next meal.
Need more help with your nutrition? Then check out Craig’s Simple Nutrition manual. Click here.
Tuesday, January 11, 2011
What are my 3 favorite abdominal exercises? The answer might surprise you! You see, I hate crunches and situps – first, they’re not effective, and second, they hurt your lower back. So if you focus on stabilization rather than contraction, then you’ll be working your abs much harder.
1 – Pushups
Pushups are clearly the best abdominal exercise. You’re constantly in the “plank” position and are engaging your abs through each repetition. If you suck at pushups, you need to do some planks to get your abs stronger, then get your abs even stronger with pushups.
To get even more benefit, perform pushup variations that engage your abs directly such as T-Pushups. Here is how to perform a T-Pushup:
2 – Stability Ball
Almost anything involving a stability ball targets your abs. Start off very slowly with stability balls, using basic abdominal rollers and planks.
Craig shows you some great stability ball movements:
3 – Then progress to more advanced movements. My favorite is stability ball pushups:
For more complete abdominal workouts and cool new exercises, check out Craig’s TT Abs DVD. Click here for more info.
Wednesday, January 12, 2011
Fat loss is all about mental strength. Get yourself prepared for the challenges of the day, first thing in the morning. Never start your day with a bad mood. Clear your mind, and look forward.
Setting up a positive morning ritual is important. There are many things that you can do. Here are 8 examples:
1 – If you have a doorway pull up bar, grab on to it as you exit your room. You can try to do some pullups or just hang on it and stretch out your body.
2 – Sit down in a corner of your room, and close your eyes. Focus on your breath, and clear your mind.
3 – Get a good chai recipe, and make it every morning. I need my chai in the morning. It wakes me up better then coffee.
4 – If you don’t have a pullup bar, then do pushups. Perform 50% of your maximum repetitions. Getting you heart rate up in the morning will wake up your body and get you in a positive mood.
5 – Get a book of quotes, or find a few and post them on your wall. Read them everyday to put you in the right state of mind.
6 – Do some sort of quick, challenge workout. Here’s a quick, 500 repetition workout that you need to finish in 9 minutes:
7 – Yoga is a great way to combine meditation and exercise. Unlike intense training, a yoga session forces you to focus on your breath and clear your mind.
8 – Start the day off with an intense workout. There are hundreds of workouts to choose from in Craig Ballantyne’s member’s section. Click here to learn more.
Thursday, January 13, 2010
They say that breakfast is the most important meal of the day. I say they’re correct, for once. But there are two problems with breakfast: 1) either it’s skipped, or 2) it’s badly planned.
First of all, don’t skip your breakfast. Put something in your stomach first thing in the morning to jump start your metabolism. The goal with your nutrition plan should be to keep your metabolic rate elevated.
If you don’t have time in the morning, then keep it simple. A handful of almonds and an apple is enough. Later on, have some eggs, if you can get them on your way to work.
For the rest of us who have some time in the morning, you need to better plan your breakfast. Your breakfast should not make you fall asleep. High carb breakfast options such as bagels, pancakes, and donuts cause an insulin spike and give you that “2:30” feeling.
Then you take your 5 hour energy and screw up your body (don’t get me started).
Instead, stick to some eggs or oatmeal. Research unique omelette and oatmeal recipes to keep you on your diet. If you’re a vegetarian, then check out these cool recipes here.
Friday, January 14, 2010
We started the week off with a 15 minute workout, so we’re going to end the week with a 12 minute workout. Remember, the key to quick workouts is intensity. So go faster, go harder, and really kill it!
For many beginners, working out can be overwhelming. After all, there are millions of fitness programs out there, and most of the contradict each other. Well, I’m going to try to get rid of some of the confusion.
First of all, most people think that you need to join a gym in order to get a great workout. This is not true. You can get a great workout, all in the comfort of your own home using just a pair of dumbbells and your bodyweight.
In fact, here is a great beginner workout you can start with:
As you can see, this is a full body workout. Beginners should start off with a full body workout as opposed to a split body program. A split body program is one where you do 1-3body parts each day.
Training the full body is much more efficient then split body training, especially if you have limited time to workout. For one thing, you can get in a great workout using just 4-6 exercises.
But the real reason why I like full body workouts is because it helps you develop a strong base level of fitness extremely quickly. Once you’ve been training for 3-6 months with full body workouts, then you can start to specialize with isolation movements.
In this workout you will learn the 5 most powerful lower body kettlebell exercises you can do to gain muscle and burn fat. But, perhaps more importantly, is with these exercises you will begin to realize the flexibility kettlebell workouts offer in terms of convenience and lifestyle.
The first exercise is the Double Kettlebell Front Squat. So, start out by holding the KBs at shoulder height, push your hips back (don’t bend at the knees first), break parallel, squatting as low as you can while keeping your abs braced. Then drive back up.
The next exercise is called the Tactical Lunge, or a regular lunge with a twist. First, lunge backward and as you are lunging take the KB underneath your front thigh and switch hands. Alternate sides. Be sure to keep your torso upright throughout.
The next lower body KB exercise is the Pistol Squat. So, place the KB at chest height and balance on one leg with your other leg out in front. Next, squat down as low as you can go, and drive back up. Do all reps for one side and then switch.
The 1-Leg Rear Deadlift is another great exercise to do using kettlebells. The previous exercises work the front of the thighs, whereas this will focus a lot on your hamstrings. So, hold the KB with both hands in front of you, balance on one leg and push your hips back. Now, to come back up, you will squeeze your glutes and hamstrings for a powerful contraction.
The last exercise is the Turkish Get-up. And although this is a great ab exercise, in fact it, like all the other exercises mentioned here, is an excellent total body exercise.
So, from a laying down position, hold the KB overhead with arm extended (do not let your elbow bend) and bend the leg on the same side as the arm holding the KB. Next, you want to lift your torso up and get into the lunge position and drive up. Now, to return back to your lying down position, drop your opposite knee to the ground, then your opposite hand, followed by bringing your leg through to the front and then drop your torso down and slowly lower back down to the ground, all while maintaining that pushed out position with the arm.
These are some incredibly effective exercises for your lower body that can be done in only a small space with just one or two kettlebells. Simple, fast, and supremely powerful.
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. He has partnered with Chris Lopez to form a completely unique Kettlebell Training program based off of Turbulence Training principles. For more information on the Turbulence Training Kettlebell workouts that will help you burn fat without long, slow cardio sessions, visit www.KettlebellWorkouts.com
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.
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!
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
When you’re overweight and a complete beginner, you are very limited to what you can do. You may not be strong enough to complete fullpush ups, pull ups, or squats.
Not to worry. I got 7 great exercises to help you develop intense bodyweight workouts which will allow you to drop fat and improve your fitness levels:
Lying Hip Extension
Lay down on the floor with your feet flat on the floor. Place Read More →
If you are looking to cut down on the amount of time you spend in the gym without jeopardizing your fat loss goals, then including interval training alongside your strength training program is the only way to go.
Just imagine spending half the time in the gym – if not more – and getting way better results. Isn’t that what you deserve?
I thought so.
And to make the notion of ditching long, slow, boring cardio even more convincing is the fact that you will be far less susceptible to sustaining an overuse injury with interval training.
For some of you, however, the thought of giving up your daily cardio machine routine is too much to bear. But not to worry because you can still use your favorite machine, but we’ll just tweak things a bit so that you get more out of your workout in half the time.
1) Interval Training Option #1 – Classic Intervals
For example, try incorporating intervals on the treadmill by running hard for 30 seconds, at an 8 out of 10 intensity level, followed by 60 seconds of light recovery at a 3 out of 10 intensity level.
That is one interval, and so you will repeat this process up to 6 times, while using a five minute warm-up and a 5 minute cool down.
Each week try to do more squats in the same amount of time. This may sound easy, but trust me; it can be as difficult as you make it!
2) Interval Option #2 – Short Burst Squats
I personally recommend a Gymboss timer for this type of training, but it isn’t essential.
So, for the bodyweight interval training you will do as many bodyweight squats as you can for 20 seconds and then hold the bottom position for 10 seconds, then repeat your squats for 20 seconds, and then hold at the bottom for 10 etc. Repeat these intervals for 8 rounds.
3) Interval Option # – Kettlebell Swings
If you have a kettlebell, you can do swings or kettlebell squats for 30 seconds and then walk for 30 seconds and alternate for 6-10 rounds. That’s a great way to finish a fat burning workout.
Alright, so those are just three of the countless ways in which you can include interval training into your workouts that will burn fat faster and help you avoid spending more time than necessary in the gym.
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.
www.TurbulenceTraining.com
Kettlebell training is all the rage these days. However, Kettlebell training is not like most fads. In fact, it’s not a fad at all. It’s more of a revival. You see, Kettlebell training started out many years ago in Russia.
It’s actually one of the oldest forms of training. Kettlebells were first introduced in the U.S. a little over a decade ago, and there are currently many established resources that can help you ease into Kettlebell training.
I’m going to show you four ways to start training with kettlebells properly so that you do not hurt yourself or feel lost.
Step #1: Make it a Part of your Workout
Get a list of some very basic exercises you can perform, then perform one or two of them as part of your workout. For example, if you currently follow a split-training program, then perhaps you can replace your barbell front squat with kettlebell front squats.
Step #2: Practice on your Off Days
For more complicated movements such as the Windmill or Snatch, you can set aside a specific day for practice. This day can be your off day, this way your kettlebell training does not interfere with your regular training.
Step #3: Make it your Only Workout
Once you start to get good at performing the movements, you can make Kettlebell training your primary workout. However, remember that most Kettlebell workouts are full body in nature.
Step #4: Mix it up as a Full Fitness Program
Finally, do what I do, and use Kettlebells as just one of the many tools in my arsenal of fitness. Over the years, I’ve taught myself how to train with barbells, bodyweight, dumbbells, and now Kettlebells.
For better instruction on Kettlebell training, including full workout programs, check out Turbulence Training Kettlebell Revolution. Click here for more information.
I have Good News and Bad News for you to kick off 2010…
So let’s get the bad news over with first. As you know, after today you’ll no longer be able to save 50% off the regular price of the world-wide best selling fat loss program, Turbulence Training.
As soon as 9pm, EST hits tonight, this special offer is over and I don’t know if you’ll EVER get another chance to get the proven Turbulence Training program AND all 5 bonus workouts for HALF-PRICE.
It’s literally a ONCE in a lifetime deal. Please don’t miss out.
However…
The GOOD NEWS is that if you’re reading this email, you still have ONE LAST CHANCE to take advantage of the outrageous offer that Craig Ballantyne is making available to you:
And not only will you get Turbulence Training for 50% off, but you’ll also get EVERYTHING you need to dominate the 7th Turbulence Training
Transformation Contest – including the priceless social support from other TT users on TT Member’s forum.
That’s also where you’ll get to personally ask fat loss expert Craig Ballantyne for specific help with YOUR diet and workout plan.
Don’t miss out on this deal. It literally gives you everything you need to completely transform your body in 2010 just like the past winners of the TT Transformation Contests and the thousands of other men and women just like you who have lost fat with Craig Ballantyne’s short burst workouts.
The Turbulence Training workouts come with a 60-day satisfaction guarantee. If TT doesn’t help you lose inches of belly fat while helping you sculpt your muscles and improve your fitness and heath, simply return them for a full refund.
This really is your last chance to save 50% – so don’t miss out on the world’s best short, burst workouts – as seen in Men’s Health magazine, Women’s Health magazine, and even Prevention magazine.
Everything ends TONIGHT at 9pm EST.
Please don’t miss this sale – these workouts will change your life.
