2 Turbulence Training Work Out Routines for Women

There are two mistakes women make when it comes working out for fat loss:

1. No Variety
2. Low Intensity

Human beings are creatures of habit. So, if we find something that works for us, we stick to it. It might work for the first 2 weeks. And it might even work for the next 2 weeks.

But it’s not going to work for the next 2 months, and especially not for the next 2 years. This is why Craig Ballantyne, creator of world famous Turbulence Training workouts recommends that you stick to a routine for no more than 4 weeks.

The “Turbulence” aspect of Craig Ballantyne’s workouts is all about doing something more, something new, to keep your body guessing. Every time you do something more intense, your body needs to work that much harder to recover and replenish your muscles.

Your metabolic rate will be on fire after an intense Turbulence Training workout. If you stick to the same routine over and over again, even if it is the same Turbulence Training routine, your body will get used to the routine.

And hence, it’ll get better at recovering, at lifting the same weights, repetitions, sets, and exercises in the same order over and over again. This is why CraigBallantyne comes out with a new workout each month.

And with each Turbulence Training workout, Craig includes an intense interval cardio workout. Research shows that interval cardio works better at raising your metabolism than steady state, interval cardio.

Raising your metabolic rate is absolutely vital for fat loss. Your metabolism is a measure of how fast your body burns calories. Increase your demand your caloric demand with intense exercise, and it’ll be that much easier for you to drop the fat.

Right now, stop all our nonsense machine and bodybuilding type workouts. Check out these two sample workouts for women, courtesy of CraigBallantyne:

Perform 2 rounds of:

• Bodyweight Squats, 8 reps
• Pushups, 8 reps
• Bodyweight Row, 8 reps

Perform each exercise back to back with little to no rest in between each set. Go through the circuit two times. Then rest 1 minute, and move onto the first superset of the workout.

A superset is where you perform two exercises back to back with little to no rest in between each set. For the following superset, perform the two movements back to back without rest, then rest 1 minute and perform the superset 2 more times for a total of 3 sets per exercise.

• DB Squat, 8 reps
• DB Press, 8 reps
• Rest 1 minute

Perform 3 rounds

• Split Squat, 8 reps
• DB Row, 8 reps
• Rest 1 minute

Perform 3 rounds

Now, move onto interval training. Choose any form of cardio. My favorites are shadowboxing, jump roping, and sledgehammer swings. But you can do running or cycling.

Do 60 seconds of super high intensity cardio, followed by 60-90 seconds of, slow, recovery cardio. Perform this sequence for 6 total rounds, thencool down for 5 minutes.

Sample Workout #2 (Advanced)

If the first workout was too easy for you, then try this next workout. Although most Turbulence Training workouts or organized as supersets, he also has some other great workouts that are focused around circuits.

The following is the March Madness Power Circuit Workout A:

3 rounds of:

• Jump and Stick, 6 reps
• Chin-up, 2 less than Max Reps (For example, if your max reps is 10, perform 8 reps)
• Lunge Jump, 8 rep Per Side
• Spiderman Pushups, 8 reps per side
• 1 Leg Stability Ball Leg Curl, 8 reps per side
• Inverted Row, 2 less than Max Reps
• Burpees, 6 reps
• Rest 1 minute

Then do:

3 rounds of:

• Plank – 45 Seconds
• Stability Ball Jackknife, 15 reps
• Side Plank, 30 seconds per side
• X-Body Stability Ball Mountain Climber (feet on ball) 8 reps per side
• Rest 1 minute

Then do:

• As many bodyweight squats in 5 minutes

If workout #1 was too easy for you, and if workout #2 was too difficult for you, then perhaps you need something in the middle. I suggest you check out all of the Turbulence Training Workouts for Women to choose the right workout for you.

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:

• Click here for Turbulence Training Original workout Review
• Click here for Turbulence Training ab Workouts
• Click here for Turbulence Training for Muscle Mass
• Click here for Turbulence Training Bodyweight Only Workouts
• Click here for Turbulence Training for Women

Tags: bodyweight squats, burpees, high intensity cardio, turbulence training, women workouts