4 Minute Workout: Pushups, Squats And Crunches

This is going to be another great combo. Its going to use a divebomber pushup, to an abdominal crunch, then we are going to go into a squat and then to a crunch. So we are actually doing 4 full sets of crunches. Combined with the pushups, and the squats. So let’s get this started. We are going to work every bodypart, with a little bit more focus on the core. Here we go!

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4 Minute Workout

Hi…

My name is Ryan Lee, and welcome to the sprint fitness DVD. This DVD is going to focus on workouts on just using bodyweight, and we are going to do high intensity work. 4 minutes through. You’ll see in a few minutes we will take you through some of the progressions. How many workouts you should be doing per week. How long you should be working out for. Everything that we are going to be doing in this DVD, you can be doing with just your bodyweight. You can do it anywhere, anyplace, anytime. You don’t need any equipment.

Welcome to the Quattro fitness workout system. Now this was created for very busy people. Just like you and me. This is for people who work, maybe have kids, and just don’t have hours to spend in the gym. The workout system is based on 4 minute workouts. Now that is where we got the word quattro from. Its the spanish word meaining four.

Every workout that you are going to do is going to be exactly 4 minutes in length. Each 4 minute round is broken down in to 8 specific sets. Every set is going to last for 30 seconds.

Let me give you an example. If you were doing pushups. You would do pushups for 20 seconds and then you would rest for 10 seconds. You do another set for 20 seconds, rests for 10 seconds, until you have 8 complete sets. Which equals one 4 minute round.

Now if you are a beginner, what you are going to do, is start off with 10 seconds of exercise, and 20 seconds of rest. You are going to continue that for 8 sets. As you get stronger and in better shape and better condition, you are going to do 15 seconds of exercise, and 15 seconds of rest.

Every exercise is time coded in the bottom right hand corner, so you can see exactly how long you are exercising for. So if you are only doing 10 seconds of exercise, you will see that in the bottom right hand corner. Then you will just rest, until the next set begins. So as you are also getting stronger, you can add on more rounds until you can up to about three 4 minute rounds so your workout would be a total of 12 minutes.

Now if you find the exercises too hard, you can easily adapt them. So if it is a pushup, you can do it on your knee. You can decrease the amount of weight you are using with the dumbbells. Or you can not use any weight at all. And if it’s too easy, obviously you can add more weight. You could do things maybe on one leg. Use one arm and make it a little bit harder, and more of a challenge.

Now, I suggest you do this workout 3 days a week. Doing an every other day type of cycle. You can do it Monday, Wednesday, Friday, or a Tuesday, Thursday, Saturday. These workouts are also designed so that you can repeat them more than 1 day in a row. We have 10 different workouts to choose from on this DVD. So you can try 1 workout 1 day, and another workout the next, and change it around and have fun with it with choosing different workouts for a challenge. You can do it up to 5 days a week. Just make sure that you are getting plenty of rest. I also suggest that you do this workout in the morning, before you eat, and before you shower. You just get it done. It takes 5-10 minutes. Then you are done for the rest of the day.

Click Here for 2 FREE Bonus Videos from the 4 Minute Workout DVD

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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.

Next year, I want to add 2 new TT lessons per week to Youtube, so send us all your video requests and we’ll help you burn fat faster than ever with our exercise instructions.

Now on with the countdown…

#10 - TT in the Pool Here’s me giving some Pool Workout suggestions while on a trip to New Zealand…this was filmed in Auckland, while visiting an old buddy who works for Cirque du Soleil.

Watch: Pool Workout

#9 - TT Hotel Room Workout before I went and walked 30 km around the beautiful city of Sydney.

Watch: Hotel Room Workout

#8 - Fat Loss Interval TrainingHopefully this video answers a lot of your questions about the right type of “cardio” for fat loss. Watch: Interval Training

#7 - TT Bodyweight 500This 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.

Watch: Bodyweight 500

#6 - Bodyweight CircuitA nice bodyweight circuit you can do at home in place of interval training to burn fat.

Watch: Circuit Training

#5 - My favorite ab exercies You can do these at home: Ab Exercises

#4 - Bodyweight Butt ExercisesYeah, a little different than normal, but this one is for the ladies I guess…

Watch: Butt exercises

#3 - Pushup Variations

One of our earliest vids, as you might be able to tell…this one is almost a year old, but its a few pushups you might not have done before.

Watch: Pushups

#2 - Back Exercises at Home

This is one of my most educational videos, since so many people train at home without access to a pullup bar or pulldown station, so you need all the ideas you can get for your back exercises.

And here they are: Back Exercises

#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…

Watch the 300 Workout

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

PS - Don’t miss the 8 bonuses you get when you get Turbulence Training…

…including my previously un-released “Turbulence Training for Muscle” and the fast “Turbulence Training for Women” program used as a follow-up to the original TT manual, and now the latest bonus - a 3-Month TT membership…

Click HERE to get started with Turbulence Training

“I have been using it for about 6 weeks now. I have reached my lowest weight yet and more importantly I didn’t starve or over work myself. I can now do 10 pushups on my toes for each set and I have noticed muscle development in my chest which I could not get before TT. At 46 years old I feel that I can reach a level of fitness that I didn’t think was possible and I don’t have to be a slave to working out. It is true that your workouts can be done in 45 minutes which leaves a lot more time for enjoying life.”
Cindy Casella

“I went from 15.6% down to 11.7% and MAINTAINED my lean mass (and strength actually increased a little). The TT for Muscle workouts are awesome. I have worked muscles I didn’t know I had and I didn’t expect to get stronger, but I have! To date, I am 5 lbs more muscular than I was 5 weeks ago - that’s not bad for a guy who’ll turn 38 next week!”
Stu Phillips, Ph.D.

Get the Original 4-Week Bodyweight
Turbulence Training Workout Absolutley FREE
Click Here to Get it Now!

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Men’s Health TT Bodyweight 500

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

Get the Original 4-Week Bodyweight
Turbulence Training Workout Absolutley FREE
Click Here to Get it Now!

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Tags: Turbulence Training, 6 pack abs, bodyweight exercises, bodyweight workout, Craig Ballantyne, dumbbell exercises, Exercise Videos, fitness, Mens Health, ripped abs, Six Pack Abs, TT Bodyweight 500

Back Exercises Workout at Home

Top 10 Turbulence Training Videos of 2007

#2 - Upper Back Exercises Workout at Home

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Hi, This is Craig Ballantyne from Turbulence Training.Today I want to want to do a little bit of a lesson on how to train your back at home, with dumbbells. In a lot of my articles I talk about the importance of training your upper back, because that’s one of the hot zones for your metabolism. There is a lot of muscle mass there, so you can really boost your metabolism, by training that area. But a lot of people have problems training that area at home because they don’t have access to a chin-up bar. Or they don’t have access to an adjustable bar where they can do some inverted bodyweight rows. You know, lying on the ground and rowing your bodyweight up. So that leaves up with a simple dumbbell and a bench and a stability ball and whatever else you have at home.

But there are quite a few exercises that you can do to train your lats, and your rhomboids, and your scapula retractors, and your posterior deltoids. Today we are going to go over a bunch of those exercises.To hopefully give you some more variety, to improve the training and improve the enjoyment of your training at home.So the first exercise that we are going to do is called the It’s a classic, Arnold era body building exercise. It’s not my favorite exercise, because when in the stretch position, you are going to feellike you are pulling your arm out of you sockets. Do be very conservative when you do this. This exercise will train you chest, your abdominals, but we are trying to train our lats with this one.One way to do it is to lie regular on a bench, holding the dumbbell over your chest, slight bend in your arms, and lowering it back. You’ll feel a stretch right about here in your lats. Then your going to pull it over, and this is where you are going to feel your chest starts to do some of the work. So its down, feel the stretch in your lats, and that’s were you are using your lats, to pull the dumbbell up. Again, it’s a bit of a precarious position there at the bottom, so do be careful.

Another way to do this exercise is to lie crossways across the bench, because it allows you more stretch in the lats at the bottom of the position. But again, obviously the more stretch, the more stretch it also makes it more of a risky exercise. Again, be very careful, and use a very conservative weight when you first start trying this exercise.We are just going to lie across the bench like this. I am keeping my hips up and my glutes contracted, and my abs braced. And you can lower the dumbbell again, just like that, with a little more stretch at the bottom position,…and up. And again that’s an exercise that’s working again your chest, your abdominals you feel it as you bring the dumbbell back up, and your lats. Again, those just don’t compare to a chin-up or a pull-up.

So the next exercise that we are going to do, is we are going to do some dumbbell rows. Using the bench, there is several variations that you can do. We are just going to start with the basic dumbbell row. That’s in a lot of my programs. Left hand on the bench. Left knee on the bench. Back leg slightly bent,. Butt back, abs braced. Back flat. Then rowing the dumbbell up. From full extension up to your hip. Keeping the elbow close into the side, in this version. That’s your basis dumbbell row.Now you can switch it up. Still keeping your dumbbell row, but you can take your hand, so that you palm is now facing towards your foot and your elbow out. Now we are doing them, elbow out, dumbbell row, and changing the emphasis on the lats and the upper back a little bit. So you are going to be a little bit weaker in this one with the elbow out, and the palm facing towards the foot. Now using the left hand on the bench, and the knee on the bench, gives you great support and allows you to use the most weight possible in a dumbbell row. But you can also remove your support system and do those exercises one arm at a time. Now you are going to be using less weight in the exercise, but using your of your abdominals and also the supporting muscles in your legs to keep yourself in that proper position. You can just do your rows like that of course and with the elbow out position as well. Or you can switch it up and use 2 dumbbells. If you don’t have a barbell at home you can still use 2 different type of double arm rowing. Bent over rowing. So you can do them with your elbows in. You are going to be a little bit stronger in this one. Or this position with the elbows out and hands over, makes it look like you’re doing barbell rowing. Once you do it with your hand facing your feet , elbow out, you start to work your posterior deltoids a little bit more. The last exercise that we’re going to do, works your posterior deltoids quite a bit. We are just going to do some side lateral raises, in a bent over position. Just out to the side and back down. Very strong contraction for the posterior deltoids. Obviously with the lateral raises. The more bent over you get, the more you move the stress to the back of the shoulder and even between you shoulders for the rhomboids. As you move to a more standing position you start to recruit the more medial deltoids, and as you get to an upright position, you are using medial deltoids and anterior deltoids as well.

So those are just a bunch of dumbbell exercises that you can do, for variety for training your upper back, and your lats, at home when you don’t have a cable row machine, or you don’t have a pull-up bar. When you are trying to get in as much work as you can, done with simply as bench, dumbbells, or even just dumbbells alone. That’s our lesson for today.

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 TrainingGet the

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Tags: Back Exercises, bodyweight exercises, dumbbell exercises, dumbbell pullover, dumbbell workout, dumbell rows, Exercise Videos, fat loss, fitness, ripped abs, Six Pack Abs, Turbulence Training, workout

Turbulence Training 300 Workout

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

Get the Original 4-Week Bodyweight
Turbulence Training Workout Absolutley FREE
Click Here to Get it Now!

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Tags: Turbulence Training, bodyweight exercises, bodyweight workout, Craig Ballantyne, dumbbell exercises, Exercise Videos, fat loss, fitness, mens health, ripped abs, Six Pack Abs, workout