Cardio-Interval Training

February 7, 2008

Top 10 Turbulence Training Videos of 2007

#8 - Turbulence Training-Interval Training

Hopefully this video answers a lot of your questions about the right type of “cardio” for fat loss.

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Now generally I recomment that people use the bike for interval training. A stationary bike is nice and easy because you can transition between hard and easy exercise quite simply. And also you don’t have worry about falling off a treadmill. You don’t have to worry about advanced sprinting. You’ll need to actually warm up for sprinting. With a bike it’s very simple. It allows you to do a lot of work, by increasing the resistance, and taking it off quite easily. Let me show you an example using the treadmill for interval training.

What I like people to do is to do interval training right after their bodywieght circuit. If you aren’t fit enough, you can do interval training, or cardio training on off days instead. We do interval training 3 days per week. So it fits in nicely right after the strength training cricuits, or other bodyweight workouts that you do later on in the phase. If you want to do it on other days, that is fine as well. But make sure you take full day of rest each week. So we are going to do a couple of the interval workouts from the preparation phase in this next segment. Click on the above video to watch the entire Interval Training for Fat Loss Video.

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 fatloss workouts have been featured multiple times in Men’s Fitness and Maximum Fitnessmagazines, 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. Here’s to 2008 being your best year ever. If there is anything I can do to help you out, don’t hesitate to ask. Thanks so much for your support!2008 is going to be a heck of a year,Craig Ballantyne, CSCS, MS Author, Turbulence Training

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Tags: Cardio, bodyweight exercises, cardio, Craig Ballantyne, fat loss, Interval Training, men’s fitness, TT Bodyweight 500, Turbulence Training, workout

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Workout in the Pool

December 29, 2007

Men’s Health TT Bodyweight 500

December 29, 2007

Top 10 Turbulence Training Videos of 2007

#7 - TT Bodyweight 500

This pair of videos will likely shoot to #1 in 2008, thanks to the promotion MensHealth has planned for this program. But for now, be among the few insiders who have watched and tried the TT Bodyweight 500.

The TT 500 Challenge…Are You Ready to Take the Challenge?

Here’s to 2008 being your best year ever. If there is anything I can do to help you out, don’t hesitate to ask. Thanks so much for your support! 2008 is going to be a heck of a year,Craig Ballantyne, CSCS, MS Author, Turbulence Training

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My Favorite 3 Abdominal Exercises

December 29, 2007

Top 10 Turbulence Training Videos of 2007
Exercise Videos: Six Pack Abs

#5. My Favorite 3 Abdominal Exercises

Hi, my this is Craig Ballantyne today I am going to show you my 3 favorite abdominal exercises for getting six pack abs ,but none of them involve laying on your back, and curling your shoulder blades off the ground, or doing sit-ups or doing any type of that movement where you do hundreds of repetitions, while lying on the ground.The first exercise that I am going to show you, is using the ab wheel, then I’m going to show you the stability ball jacknife, and then a crossbody mountain climber These exercises can be done in a circuit, for an excellent abdominal workout , that really works your abdominals, without putting a lot of stress on your lower back.

So the fist exercise , is the ab wheel . You’ve seen it on TV. You’re going to start in an upright position. Rollout. Sqeeze your abs , and come back up. Then in the circuit you can move immediately into what’s called a stability ball jackknife . Put your elbows up on the bench. Feet on the ball, Tuck in…and out. There’s many variations you can do with this exercise, so we’re are going to a one leg one, and then we’re going to do a bit of a rotation. So with one leg. Then with rotation, you’ll bring your legs up to one side, and then to the other. You can also do this with your hands on the ground, instead of your elbows on the bench. And add a pushup. All types of variations that you can do with that exercise. The final exercise, a mountain climber, with a cross body rotation.

So on this one, instead doing the regular mountain climber, where you just bring your knees straight ahead. You’re going to take your knee to your opposite arm. So that way you get a bit of rotation, and work your abdominals extra hard. So those are my three favorite abdominal exercises. They are exercises that you can do in a circuit. To get great results. Burn fat and get ripped abs.

If there is anything that I can do to help you out, don’t hesitate to ask. Thanks so much for your support! 2008 is going to be a heck of a year,Craig Ballantyne, CSCS, MS Author, Turbulence Training

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Butt Exercises

December 29, 2007

Top 10 Turbulence Training Videos of 2007

#4 Exercise Videos: Bodyweight Butt Exercises

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Hi, my this is Craig Ballantyne. This is a bodyweight series to build a better butt. Exercises are going to work you glutes, and they are all going to be done standing up. The first exercise that we are going to do is the wide stanced squat. Wide stance allows you to push your hips back more which helps you work the back or your legs more when you squat. So the first exercise just pushing your hips back, squatting down, squeeze your glutes and come back up. See that from the side, with the wide stance, you push your hips back nice and deep, at the bottom, squeeze your glutes, and come back up.The next exercise we are going to do is a weird one called waiter’s bow. With this one, take one hand, pinch your skin of the lower back, take the other hand and put it across your chest, and what you are going to do is bow forward, as if you are a waiter at a table, and then squeeze your glutes to come back up. Only go so far over as you can while still squeezing an inch of skin, of your lower back. At the bottom with my hips pushed back, squeeze my glutes, and come back up. So you are going to feel a stretch in your hamstrings as well if you are inflexible.

The next exercise that we are going to do is a split squat. One foot forward, one foot back. Also known as a stationary lunge. You are just going to drop your hips straight down, and then squeeze the glute, and the quad of that front leg, and come back up. Just use your back leg for balance. Drop your hips straight down, and come back up. From the side, drop your hips down, not forward, drop them straight down, squeeze your glute, come back up.

The next exercise, just a little more dynamic, we are going to do a reverse lunge, step back, drop your hip down, squeeze the glute, pull yourself back up. Down, up, just like that.

Next exercise we are going to do a step up, stand far back from the bench. To many people stand too close, you use too much of your quadriceps to come up. So stand back, Drive through your heal, and use the back of your leg, to come up, and back down, and up. Unlike the first repetition, go really slow on the way down, and use that back of the upper leg. Step back nice and far, don’t go straight down. Again, pull yourself up using your glute, and then you come back down.

The last exercise, we are just going to switch it over, do what’s called a Bulgarian split squat, or a split squat with your back foot elevated. Again drop your hips straight down, squeeze your glute, and come back up. Down, and up. Just like that. So that is a progression of exercise that are from easy to harder, and also a set of exercises that you can do as a circuit. So you can either use the weights as well, or you can do them again, all as one circuit and go through that from easiest to hardest. Do that 12 repetitions per exercise, 8-12, and do that up to 3 times, with no rest in between exercises, and a minute at the end of each circuit. That’s a beginner bodyweight series to build a better butt.

Here’s to 2008 being your best year ever. If there is anything I can do to help you out, don’t hesitate to ask. Thanks so much for your support! 2008 is going to be a heck of a year,Craig Ballantyne, CSCS, MS Author, Turbulence Training

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Turbulence Training 300 Workout

December 29, 2007

Top 10 Turbulence Training Videos of 2007

#1 - And the winner is, the “300″ video.

First, I want everyone to know that I didn’t come up with this workout. I only filmed it for Men’s Health to put on their site. Anyways, here it is…help me push it to 500,000 views this year, and then over 1 Million in ‘08. That would be cool. So give it a view and then tell all your exercise buddies to watch it too…

So there you go…I hope you like those vids, share them with your friends, family, and co-workers, and help them lose fat and make exercise fun again - all while getting your workouts done faster than ever.Here’s to 2008 being your best year ever. If there is anything I can do to help you out, don’t hesitate to ask. Thanks so much for your support! 2008 is going to be a heck of a year,Craig Ballantyne, CSCS, MS Author, Turbulence Training

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Turbulence Training Workout Absolutley FREE
Click Here to Get it Now!

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Interval Training

December 29, 2007

Interval Training

Interval TrainingThis is Craig Ballantyne from Turbulence Training and TTmembers. I wanted to take this time to explain the interval training for fat loss portion of the program. Because it is very important for fat loss, but it is also a little bit complicated for people that have not done interval training before. Now generally I recomment that people use the bike for interval training. A stationary bike is nice and easy because you can transition between hard and easy exercise quite simply. And also you don’t have worry about falling off a treadmill. You don’t have to worry about advanced sprinting. You’ll need to actually warm up for sprinting. With a bike it’s very simple. It allows you to do a lot of work, by increasing the resistance, and taking it off quite easily.Let me show you an example using the treadmill for interval training.What I like people to do is to do interval training right after their bodywieght circuit. If you aren’t fit enough, you can do interval training, or cardio training on off days instead. We do interval training 3 days per week. So it fits in nicely right after the strength training cricuits, or other bodyweight workouts that you do later on in the phase. If you want to do it on other days, that is fine as well. But make sure you take full day of rest each week. So we are going to do a couple of the interval workouts from the preparation phase in this next segment.Click on the above video to watch the entire Interval Training for Fat Loss Video.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 fatloss workouts have been featured multiple times in Men’s Fitness and Maximum Fitnessmagazines, 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. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training

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Tags: Cardio, bodyweight workout, burn fat, cardio, Craig Ballantyne, exercise video, exercise videos, fat loss, fitness, interval training, men’s fitness, turbulence training

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Interval Training: High Intensity

December 19, 2007

Exercise Videos for Fat Loss
This is Craig Ballantyne from TurbulenceTraining and TTmembers Today we are going to cover High Intensity Interval Training for fat loss . You’ve probably heard of Intensity Interval Training because it’s been used in a lot of programs these days for fat loss cause smart trainers know that it works a lot better than slow boring cardio. You get results faster, with much shorter workouts, and you actually get results, compared to some of these cardio workouts that aren’t getting you any results at all.High Intensity Interval Training means any type of spring exercise that lasts from about 0-90 seconds. Anything longer than about 2 minutes can get into what’s called aerobic interval training. Generally High Intensity Interval Training sessions are about 90 seconds or less.So usually even about 15-30 or even 45 seconds. That just means that you sprint for that designated period of time. Then you go down to a very easy period of exercise. That’s one of the big mistakes people make when they are doing their interval training, they don’t drop the intensity down low enough during the recovery period.If you are running at 10 miles per hour during your interval, and you drop it down only 8 miles per hour, then you’re really just still doing cardio. You’re not doing High Intensity Interval Training because that will not allow you to recover, and you won’t be able to sprint hard again at 10 miles per hour. So make sure you go from hard to easy.That means from going from a sprint, to a walk. It’s OK to walk during interval training. That’s the whole purpose so that you can work really hard.We are going to start with our warm up. Then we will get into our first High Intensity Interval Training.

So after I am fully warmed up, as you see in the exercise videos above, doing our regular specific 5-10 minute warm-up, then we’ll go into our High Intensity Interval Training. So now I am sprinting. This is a pace that I can maintain for 30 -45 seconds. I’ll do my interval after 45 seconds. I’ll take it all the way down to a very low recovery pace. So all the way down to 3.5 MPH on the treadmill. Make sure that you’re walking. So it doesn’t matter if you run you intervals at 8 MPH or 10MPH or even 12 MPH, you have to come down to this walking pace. That’s one interval. You’ll do about 6 intervals in a workout, and finish with a cooldown. That’s High Intensity Interval Training. It’s going to give you more results in terms of your fat loss program, also in sports specific conditioning. It’s also going to make you fitter for your everyday activities.

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 fatlos 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. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardiosessions or fancy equipment, visit Turbulence Training

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Tags: Cardio, Craig Ballantyne, exercise, Exercise Video, Exercise Videos, fat loss, fitness, Interval Training, lose fat, mens fitness, mens health, Turbulence Training

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Turbulence Training: More Bodyweight Circuits

December 19, 2007

Turbulence Training: More Bodyweight Circuits

This is Craig Ballantyne from TurbulenceTraining and TTmembers. I am going to explain today what a bodyweight circuit is. We us bodyweight circuits in place of interval training because many people don’t have interval training machines at home, and don’t have the ability to go outside and do sprints.

So what we do for bodyweight circuit training is we use about 6 exercises, and we use 3 upperbody exercises, and we use 3 lowerbody exercises, alternating between the upperbody and the lowerbody exercises. So we’ll start off with the very easy lowerbody exercise and a very easy upperbody exercise. A Y squat is a nice general easy warmup exercise to start the circuit. Your hands are up in a Y position, push your hips back, and just do squatting. Since we’re doing circuits we are going to do about 15 repetitions, we want to obviously fatigue our ourselves with this circuit.

Then we are going into just a basic pushup exercise because it’s really serving as a warm-up exercise for us. We’ll do about 15 repetitions of that too because we are really using these at almost an advanced level, so you should be able to do about 15 pushups. If you can’t…If you are a beginner, then use kneeling pushups. For whatever you do, choose an exercise that’s not going to make you sore the next day.

So our third exercise in the circuit, we use something with the lunge, maybe with a bit of a pause down at the bottom to increase the difficulty. We’ll do 12 or 15 repetitions for each leg because again, because we’re working through the bodyweight circuit, using it as interval training rather than as strength training. Using exercises we can do a lot of repetitions for. Then we’ll going into another pushup. This time we’ll make it harder, so we’ll go with a decline pushup. We’ll do also about 15 repetitions, because after the 15 regular pushups, 15 decline pushups will be quite hard.

The we’ll go into 1 more, lower body exercise, this time I’d like to use something that uses a lot of movement, so I might use something like jumping jacks, and we’ll do about 60 repetitions of the jumping jacks, again because we’re using this as interval training, we’re not using it as strength training, it’s a good way to increase the sweat rate, and the get lots of calorie burned. We’ll finish off with a total body abdominal exercise, because there is so much work here on the chest, holding us in position, we’ll call this an upper body exercise. We’ll do mountain climbers.

We’re doing about 12 for each side. Maybe even 15 for each side. So that’s just a 6 exercise, very basis bodyweight circuit. Very little equipment needed. You don’t even need the bench. You can just put your feet up on anything. That way you can do interval type training, anywere, anytime. All you need is about a 6 x 6 area, and you can still get interval type cardio training, that will help boost your metabolism, and burn fat.

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. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TubulenceTraining

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Cardio-Interval Training

Top 10 Turbulence Training Videos of 2007

Tis the season to give…so I wanted to share with you the top 10 fat burning Turbulence Training workouts that we’ve put up on Youtube this year.

Workout in the Pool

Top 10 Turbulence Training Videos of 2007

Men’s Health TT Bodyweight 500

My Favorite 3 Abdominal Exercises

Butt Exercises

Turbulence Training 300 Workout

Interval Training

Interval Training: High Intensity

Turbulence Training: More Bodyweight Circuits

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The Biggest Loser Bob's Holiday Tips

The Biggest Loser - Bob's Holiday Tips Bob offers up some advice on how to avoid too much holiday temptation.

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Cardio-Interval Training

Top 10 Turbulence Training Videos of 2007

Tis the season to give…so I wanted to share with you the top 10 fat burning Turbulence Training workouts that we’ve put up on Youtube this year.

Workout in the Pool

Top 10 Turbulence Training Videos of 2007

Men’s Health TT Bodyweight 500

My Favorite 3 Abdominal Exercises

Butt Exercises

Turbulence Training 300 Workout

Interval Training

Interval Training: High Intensity

Turbulence Training: More Bodyweight Circuits

Comments

The Biggest Loser Bob's Holiday Tips

The Biggest Loser - Bob's Holiday Tips Bob offers up some advice on how to avoid too much holiday temptation.

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Categories

Recent Posts

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