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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Interval TrainingThis is Craig Ballantyne from TurbulenceTraining 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. 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
Turbulence Training: 4-Week Bodyweight Workout
January 6, 2008
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Tags: Turbulence Training, bodyweight exercises, bodyweight workout, burn fat, Exercise Video, Exercise Videos, fat loss, fitness, Interval Training, lose fat, workout
Turbulence Training: Bodyweight Circuits Workout
January 6, 2008
Top 10 Turbulence Training Videos of 2007
#6 - Bodyweight Circuit Workout
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A nice bodyweight circuit you can do at home in place of interval training to burn fat.
So the first exercise that I am going to show you is a Y squat followed by a spiderman pushup. Then we are going to a reverse lunge, and then a prone tuck in with push-up, and the 5th exercise is a prisoner sit squat, so it will be on the balls of the feet. Then the 6th exercise is what is called a cross body mountain climber. I am going to do 6 repetitions for each, just so that I can show you the exercise. For you, you can do 8-12, or 15 repetitions per exercise depending on how strong and fit you are. Going through the circuit with no rest between exercises. Rest 1 minute at the end, and repeat the up to 3 times.The first exercise is the Y squat with the hands up in the Y position.
Next up spiderman push-up. Reverse lunge, you can keep your hands at your side, or do them prisoner style to increase the work on your upper back. Keep the elbows back, and shoulder blades together. Whenever you are doing an exercise with your hands up in the prisoner position, you have to keep your elbows together. Your elbows back, and shoulder blades together. Otherwise there is no point in keeping your arms up there. Prisoner sit squat on the balls of the feet. Last one is the cross body mountain climber.
Ok so you can see how a lot of this stuff involves forward flexion for the abdominals, but also a bit of hip flexion, there is a lot of work done by the quadriceps as well in the workout. Also a lot of pushing. So not a lot of upper back or hamstrings, so make sure and get some extra exercises in after, or in another workout to make up for that. That’s it for our fist circuit workout TTMembers.com Looking forward to bringing you more in the future.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
Tags: Bodyweight Exercises, Turbulence Training, Bodyweight Circuits, bodyweight exercises burn fat, bodyweight workout, Exercise Video, Exercise Videos, fat loss, fitness, lose fat, workout
Hotel Room Workout
December 29, 2007
#9 - TT Hotel Room Workout
This one was done in a budget hotel room in Australia on the same trip, just before I went and walked 30 km around the beautiful city of Sydney.
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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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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Tags: Butt Exercises, Bodyweight Exercises, bodyweight workout, bulgarian split squat, Craig Ballantyne, dumbbel exercises, Exercise Videos, fat loss, fitness, reverse lunge, split squat, squat, Turbulence Training, wide stanced squat, workout
Push Ups Variations Workout
December 29, 2007
Top 10 Turbulence Training Videos of 2007
#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. Get pushup variations to get those arms ripped! Regular pushup, T-pushup. Closed grip pushup. Pushup with one leg elevated on your foot. Grasshopper pushup. Spiderman ushup. Pushup with your feet on the exercise ball. Pushup with your hands on the exercise ball
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: Upper Body Workout Routines, closed grip pushup, Exercise Videos, fat loss, fitness, grasshopper pushup, Push Ups, pushup, ripped abs, Six Pack Abs, spiderman pushup, T pushup, Turbulence Training, workout
Back Exercises Workout at Home
December 29, 2007
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
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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Tags: Turbulence Training, bodyweight exercises, bodyweight workout, Craig Ballantyne, dumbbell exercises, Exercise Videos, fat loss, fitness, mens health, ripped abs, Six Pack Abs, workout
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
Tags: Cardio, bodyweight workout, burn fat, cardio, Craig Ballantyne, exercise video, exercise videos, fat loss, fitness, interval training, men’s fitness, turbulence training
Turbulence Training: 4-Week BWW
December 24, 2007
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