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

6 Upper Body Ab Exercises

By Craig Ballantyne, CSCS, MS
Turbulence Training For Abs DVD’s

The thought of having to do an additional 20-30 minutes of
abdominal work after a regular workout can sometimes be enough for
you to skip the ab training altogether. But, with these six upper
body exercises, you’ll gain all the benefits and more of a regular
ab workout, without the extra time.

This 15-minute upper body workout will not only build your arms,
your chest, and your back, but every one of these exercises is also
going to work your abdominals.

So this workout will include as I mentioned 6 exercises, but they
will be broken down into 3 supersets at 5 minutes each.

So, the first superset will pair chin-ups with spiderman pushups.

Now, just because these aren’t specific abdominal exercises don’t
think your abs will walk away unscathed. I remember training a
client before and a couple of days after doing the chinup exercise
she commented how shocked she was that her abs were so sore.

With proper form, the chin-up exercise can very powerfully target
your abs.

For proper form, begin in the dead hang position. Now, keeping your
body tight, brace your abs and pull your body up and chin over the
bar, then in a controlled fashion, lower your body down. You will
noticeably feel this exercise working your lats and your biceps.

Perform enough repetitions that take you until one short of
failure. For example, if you can do 15 repetitions, then only do 14
and so on.

After the chin-up exercise, you will move into the spiderman
pushup. In this exercise, you will get into a regular pushup
position, and then as you come down bring your knee up to your
elbow and back down. Alternate sides.

As previously noted, each superset pairing will be done in five
minute intervals. Once finished with the first superset, move onto
the next upper body combination of one-arm standing dumbbell
shoulder press and heavy weighted dumbbell rows.

For the one-armed shoulder press exercise, place the DB at shoulder
height with your palm facing outward. Next, brace your abs and
place your opposite hand on your side to ensure your obliques are
working while pressing up with the DB. Do eight repetitions for one
side, and then switch to the other side.

Immediately after completing your repetitions for the shoulder
press, move to DB rows. This time you will choose a weight you can
normally do 10 times, but now try to get 12 repetitions. However,
be sure to use only good form.

By keeping your body and back in a straight position, you will end
up working your abdominals very hard, especially as you get closer
to failure and your obliques work against rotation. If you find
that you need to take a 5-10 second rest after ten repetitions in
order to use perfect form for the remaining two, then do that.

Again, you will do this superset for five minutes going back and
forth between these two exercises.

To finish off the 15-minute workout, you’ll do two arm exercises
that simultaneously work your abdominals. The first exercise is the
lying dumbbell triceps extension. Now, in order to get a good ab
workout from this exercise, when you’re at the bottom position,
drop a little more and you stretch your abs. Then, bring the
dumbbells back up overhead and repeat.

That little extra stretch at the bottom of the exercise will really
work your abdominals to give you that six pack abs look, much like
the stability ball rollout when you stretch out at the end of that
exercise.

The final exercise is the one-armed standing dumbbell curl. For
this exercise you want to begin in a braced position. Since you
will be using a heavy weight, your abs will have to work very hard
throughout this exercise. To get in proper position, if your right
arm is working, then your left leg will be in front. You can do
this exercise for 6-8 repetitions per side.

That’s the 15-minute upper body workout that will work your abs
just as hard if not harder than any ab crunching workout you could
possibly do.

For DVD workouts using these exercises please visit:

Turbulence Training For Abs DVD’s

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Top 5 Fat Loss Tips

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

Men’s Fitness magazine recently asked me for 3 of my best fat loss
secrets. Since most times the magazines just don’t have enough space
to run my full tips, I thought I’d give you a more detailed
explanation of my secrets here (plus a few extra bonus tips that I
didn’t send to the magazine).

Secret #1 – Focus on burning carbohydrate, not fat, during your
fat-loss workouts.

Sounds backwards, right? But not when you look at how I structure
my workouts.

Remember that Turbulence Training focuses on resistance training
and interval training. Both of these use carbohydrate as the main
source of energy. So it’s obvious the workout is designed to burn
carbohydrates during the training session.

I have no interest in you trying to train in your “target heart
rate zone” for fat burning (aka – the fat burning zone). The whole
idea of a fat-burning zone is an over-simplified idea of how the
body works during exercise.

Leave the inefficient fat burning zone to the mis-educated trainers
in the commercial gyms (that not surprisingly, also want to sell you
a heart rate monitor so you can stay in your “fat burning heart
rate zone”).

If you want to get the most results in the least amount of time,
focus on burning carbohydrates, not fat.

Why do my fat loss workouts focus on burning carbohydrate rather
than fat?

In order to burn more calories after the workout, that’s why. When
you exercise with intervals and heavy resistance training, your body
uses more calories in the hours after exercise than it would if you
did traditional cardio and lifted lighter weights.

I call this ‘Turbulence’. By any name it gives you the same results
- maximum improvements in your body composition (helping you lose
fat while gaining muscle).

Secret #2 – Use a range of repetitions in your strength training
workouts.

In order to train more muscle fibers and burn more carbohydrates, I
have clients use a range of repetitions within the same workout.

The Turbulence Training workouts now use 6, 8, and 12 reps per set
in order to work the muscle the most effectively.

This will burn more carbohydrates and promote as much muscle growth
as possible when you are keeping the calories low.

Secret #3 – Use the stationary cycle for interval training.

I choose the stationary bike for intervals whenever possible
because cycling against a resistance can help maintain muscle mass.

Cycling against a resistance also allows you to perform a large
amount of mechanical work, and that is a key determinant of the
Turbulence in my training.

But please note: I don’t use low-intensity, fast pedaling ‘spinning’
intervals as I’m convinced that the hard, resistance based
intervals are more effective for fat loss. My clients only cycle
against a strong resistance in their intervals.

And while I really like the bike, but there are many other ways to
do intervals. Use what works for you, but if you are at a plateau,
try the bike.

Secret #4 – Increase meal frequency

Okay, so this isn’t really a secret to anyone that has read about
fat loss.

But a 2005 study from the American Journal of Clinical Nutrition
showed that eating 6 times per day was associated with eating fewer
calories per day, lowering cholesterol levels, and lowering
post-meal insulin levels.

Combine an increased meal frequency with an increased protein and
fiber intake, and you’ll see your body composition improve rapidly.

If you need more nutrition help, then you’ll love the new
Turbulence Training Nutrition Guide for Men & Women – written by
Dr. Chris Mohr, Ph.D.

See below for more details…

Secret #5 – My Synergistic Turbulence Training Workouts

My Turbulence Training Fat Loss workouts are fast becoming the most
effective way to burn fat, build muscle, and get lean. The
synergistic strength training-interval training workouts are
efficient and effective – getting you in and out of the gym in
under an hour.

Here are some tips that you can use for an advanced training phase.
Use these advanced secrets for 2 weeks then return to your normal
training schedule:

a) Add 10 seconds to each interval but maintain the intensity

b) Add in some bodyweight circuits (10-20 minutes per day) done in
the morning or evening (if you do your regular workout in the AM, do
your bodyweight circuits after dinner; otherwise, do the bw circuits
first thing in the AM, and then do your regular workout at lunch or
later in the afternoon or evening)

If you are advanced, you can use squats, pushups, and bodyweight
rows for your circuit.

If you are a beginner, you could use lying hip extensions, modified
pushups, and stick-ups.

c) Add an extra set to each exercise in the first superset you do
in each workout.

Again, use these three tips for an advanced fat loss period of two
weeks, then return to a normal training schedule.

But always stick to the best fat loss nutrition plan possible.

If you have any other questions, just let me know.

Sincerely,

Craig Ballantyne
Author, Turbulence Training

P.S. Big Nutrition Announcement!

The Turbulence Training Nutrition Guide for Men & Women – written
by Dr. Chris Mohr, Ph.D., is ready for you.

Here are just some of the things you’ll learn from Dr. Mohr…

1) How to calculate your calorie needs (p. 6)

2) Calorie recommendations for obese individuals (p.7)

3) The 23 types of sugar (many hidden!) to avoid (p. 9)

4) The 20 whole-grain sources to fuel your fat loss program (p9)

5) Over 60 fruits and vegetables that should be added to your diet
(p. 10)

6) The 16 protein sources you should select most often (p. 13)

7) Shocking trans-fat content of 18 common foods – find out which
food is the deadliest in terms of fat content (p. 16)

8] The 9 Fat Sources you should select most often (p. 17)

9) Dr. Mohr’s 12 Rules for Fat Loss (p. 18)

10) The TT Nutrition Plan for Men (p. 19)

11) The TT Nutrition Plan for Women (p. 23)

12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)

Try Turbulence Training today:
www.TurbulenceTraining.com