Bodyweight Exercises for Fat Loss and Bootcamps

Below is an article by Turbulence Training owner Craig Ballantyne:

Couple of years ago, in response to reader demands, I put together
a little workout called Bodyweight Cardio.

It was a hit, and last spring I created an even better version
called “Bodyweight Cardio 3″.

And within that program, the most popular was Workout B, where you
do 5 circuits of 5 exercises, spending 1 minute on each exercise.

I want to give you the first 3 rounds today. Here we go:

Round #1
- Jumping Jacks
- Bodyweight Squats
- T-Pushups (alternate sides)
- Repeated Vertical Jumps
- Prisoner Lunges

Round #2
- Pushup
- Prisoner Squat
- Squat Thrust
- Duck Under
- Burpee

Round #3
- Seal Jump
- Spiderman Climb
- Get Up
- Side-Step
- Run in Place

Again, this was one of my most popular programs of 2010, and if you
want Rounds 4 & 5, plus workouts A, C, and D from that program, AND
more at home bodyweight workouts, you can get them all for only $19.95:

CLICK HERE for more information.

More at-home workouts on the way,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

Exercises To Lose Weight

If you are thinking of losing some weight, then an exercise routine will be a big help. The key to any weight loss workout is intensity,so have a look at these proven exercises to lose weight.

Running.

Running is one of the best exercises you can do and is excellent for losing weight. It includes both weight bearing and cardiovascular activities. Every time your foot strikes the ground you’re bearing your own weight, which is good for muscle and bone strength. The cardiovascular is good for your heart and lungs. Combined, this means  running is one of the best exercises to lose weight.

Cross Country Skiing.

When you think of cross country skiing you will probably think it is only good for the winter months. But in actual fact with the use of indoor facilities or outdoor roller skis, you can actually participate in this activity all year round. It’s also a little easier on your joints, unlike running,and it too is good for your cardiovascular fitness. It promotes weight loss, builds muscle and improves your health. And it’s fun!

Swimming.

If you’re a water lover then you can’t go wrong with swimming, which is a whole body workout. It strengthens your upper and lower body and builds your core muscles – the muscles in your stomach and back. And it also provides a complete cardiovascular workout. Swimming is a significant exercise for weight loss and it’s also good to help quiet the world.

Dancing.

Dancing is so much fun. It’s great for the spirit and good for your body. And perhaps even better, it helps you to lose weight. There are lots of dance fitness programs for you to choose from.

Zumba is a really popular fitness program right now. It blends Latin rhythms and dance steps with a fun filled and exciting weight loss routine. Or if you prefer a more soulful style of dance and music, there is Soul Sweat. And of course any jazzercise or dance aerobic class is going to be good for your body and mind.

Strength Training.

Lastly, you may be aware that muscle burns more calories than fat. This means that if you add a strength training workout to your fitness routine you will be able to increase your weight loss results. An easy way to add strength training to your routine is to purchase and use a fitness ball. Or you could lift weights. And if those don’t appeal to you, you could try yoga, or Pilates, or  martial arts.

If you want to burn some fat, consider adding one of these exercises to lose weight to your workout or routine. The more energy you put into your fitness program, the more you’ll get out of it. So if you feel your efforts need to go up a notch, consider one, or more, of these exercises. And enjoy the weight loss results.

Workouts For Women At Home

Not everyone can afford to pay for a gym membership or has the time to do a whole workout while at the gym. And it’s a fact that some people, many of them women, can be self conscious about working out around people who they don’t know. If this applies to you, it’s time to make up your own program of workouts for women at home.

Here are a few suggestions to get you started:

• If your house has stairs, your laughing. Walking all the way up and all the way back down your stairs 20 times is a great way to start your workout. And if you can fit in a few more sets of stair climbing during your day, that’ll be great.
• Standing at the bottom of your stairs, step on to the first step and then step back down.  Begin with the same foot for 20 sets, and then repeat this move starting out on your other foot.
• Use the wall to do push-ups. See how far you can stand away from the wall. Also, how low you can place your hands on the wall, and how far apart they can be.
• Practice standing on one foot while your other foot is out to the front or side of you. This is good for balance and also strengthens your core leg muscles.
• Get a hold of some cans of food from the store cupboard and do arm exercises, using the cans as if they were barbells. If you have a really heavy large can, you can lift this double handed.
• If you have a long hallway you can do knee bends from one end to the other. You can walk down it on all fours, line dance down it or even do a crab walk backwards.
• Lie on your back on a make believe cycle and pedal like mad. You could even do scissors with your feet in the air.

Of course, while doing all this you’ll want your floors to be spotless before you get down on them, and cleaning them is another exercise to add to your workouts for women at home!  These few tips will help you to get moving and dismiss any excuses you may have about not being able to make it to the gym.

After all this you might even decide that you need some proper equipment for home exercise, and there is no better place to look than Amazon.com. This site is jam packed with quality exercise products at very competitive prices. CLICK HERE to see their selection.

Special eBook Offer

Hi Folks,

As a special offer for the forthcoming holiday period, you can now buy the eBook at a reduced price and receive along with it, completely FREE , the 8 page Special Report entitled  A New You – For The New Year.

This report is aimed at getting  your eating habits and fitness levels back on track after the excesses of the holidays. Focusing on setting goals and educating yourself on both your diet and exercise programs, this special report will have you back on track, being fit and healthy, in no time. And remember it’s yours FREE when you buy the Weight Loss Tips eBook ,which is also reduced in price for the holiday season.

So now you can enjoy yourself over the holidays, knowing that with the eBook and the special report, you will be armed with a plan of action to get you into shape in no time at all. Just click the eBook on the right, or on the Weight Loss Tips tab at the top of the page and you will be taken to the eBook page. Then all you need do is click on the Buy Now button and in a few minutes your eBook and Special Report will be with you.

Or easier still, click HERE.

Happy Holidays!

Do You Want a Firm Butt & Lean Legs?

Want to know the best exercises to firm up your butt? Want the best
interval training programs to burn fat from your legs?

Good, because I’ve got them here for you today! All thanks to Women’s
Health magazine contributor, Craig Ballantyne (he’s also designed
workouts for Shape, Prevention, and Muscle n Fitness Hers).

Back in 2004 Craig created a program called “Booty for Life” for a
personal client. And while that program was awesome, he spent an
entire week last month improving the workouts AND adding a brand
new 4-week fat burning, butt-firming phase to the program…

…and he renamed it, “Booty for Wife (& all the single ladies!)”.

Why did he rename and redo the program?

Well, the original name was a bit of a joke, and it was a little too
close to “Body for Life”, and Craig didn’t want anyone (i.e. Bill
Phillips) to get upset when his Booty program got really popular.

So he made a simple little name change…now he just has to hope
that Beyonce doesn’t sue him!

But seriously, and more importantly, Craig updated the original
program and added 3 new workouts & some booty-building exercises to
the plan, including:

- Lateral lunges
- 1-leg bodyweight deadlifts
- dumbbell lunges
- kettlebell swings
- dumbbell deep step-ups
- 1-leg bodyweight bench squats

Those go with all of the other booty exercises in the program,
including split squats, 1-leg hip extensions, regular step-ups, and
reverse lunges.

And Craig subbed in more bodyweight exercises so you don’t need to
use dumbbells as much for the rest of the workouts. Some of the new
exercises you’ll get are:

- Stability Ball Cross-Body Mountain Climber (great for abs/obliques)
- Close-Grip 3/4 Rep Pushups (awesome for sculpting your triceps)
- Stability Ball Pike (for hard-core abs)

Plus, you’ll get SIX different fat burning interval training
programs, and interval training has been shown to reduce thigh fat
in research studies.

Whew. There’s a lot in there for you, and to celebrate the re-release
of Booty for Wife, I’ve asked Craig to put together an amazing
special offer just for you.

You’ll get all of these for free…

1) The TT Booty for Wife (& all the single ladies) 12-Week Program
2) The TT Female Bodysculpting 4-Week Workout
3) 30-Days in the TT Member’s Website & Forum
4) The TT for Hot Chicks 4-Week Workout
5) The NEW “TT Bodyweight Cardio 3″ Workout

…when you get your half-price copy of the Turbulence Training for
Fat Loss Program for only $19.95.

(That’s $10 less than if you were to buy Booty for Wife on its own!)

So you could get Booty for Wife for $29.95 or you could get Booty
for Wife plus Turbulence Training plus all of those other bonuses
all for only $19.95.

I think that’s an easy choice, don’t you?

Click here to get this amazing special offer today:

Booty For Wife

Plenty of time to sculpt that booty before you hit the beach on your
next holiday.

By the way, just listen to this incredible feedback on the program:

“I just finished section 2 of the Booty for Wife series. I feel
strong and super fit and I’ve gotten so many compliments lately
that I know it has to be the program! I start the 3rd section
tomorrow and it looks tough and I can’t wait. I know that in 4
weeks I’m going to be amazed at myself. And, I am so looking
forward to doing the chin ups. I hoping I can do at least one to
start and by 4 weeks I want to be doing 5 or more. This is a really
great 3 month program and if you haven’t tried it you really
should.”
- Debbie D., TT Member

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