4 Minute Workout: Pushups, Squats And Crunches

February 7, 2008

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!

Share This

Tags: 4 Minute Workout, 4 minute workout, abdominal crunches, bodyweight exercises, bodyweight workout, dumbbell exercises, pushups, quatro fitness, ripped abs, ryan lee, six pack abs, squats

Written by admin · Filed Under 4 Minute Workout

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

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

Share This

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

Written by admin · Filed Under Turbulence Training

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

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

Share This

Tags: Six Pack Abs Workout Routines, 6 pack abs, abdominal exercises, abdominal workout, burn fat, Craig Ballantyne, ripped abs, Six Pack Abs, Turbulence Training

Written by admin · Filed Under Six Pack Abs Workout Routines

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

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

Share This

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

Written by admin · Filed Under Upper Body Workout Routines

Back Exercises Workout at Home

December 29, 2007

Top 10 Turbulence Training Videos of 2007

#2 - Upper Back Exercises Workout at Home

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

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

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

Share This

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

Written by admin · Filed Under Back Exercises

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

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

Share This

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

Written by admin · Filed Under Turbulence Training

Fat Loss: OMEGA-3’s

December 15, 2007

Writing a series of lessons on “sure things” for [tag]fat loss[/tag] is not as easy as you’d think. There are so many opinions about the “right way” to eat for getting leaner, that getting all the experts to agree on anything occurs about as often as Haley’s comet flies by. Even the subject of dietary fat is hugely controversial. Just try mentioning “saturated fat is bad for you” in a nutrition forum these days and you’ll see exactly what I mean. But when it comes to one particular type of fat, the vote is almost unanimous:

[tag]Omega-3 fatty[/tag] acids are sure things for your health. Even better: Scientists are beginning to uncover the important roles they play in the [tag]fat burning[/tag] process as well.

Omega-3 fatty acids are labeled “essential” because your body can’t manufacture them, so you must get them from the food you eat (much like certain amino acids, vitamins and minerals).

Omega-3 fatty acids can be obtained from plant or animal sources.

The richest animal source of omega-3 is fatty fish such as salmon, mackerel, albacore tuna, rainbow trout, sardines or herring.

The fat in fish contains two important long-chain polyunsaturated [tag]omega-3 fatty acids[/tag]: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These appear to be the major players responsible for the biological activity in fish oil that produces the long list of benefits.

The richest plant sources of omega-3 fats are seed oils, [tag]flaxseed[/tag] in particular. Flaxseed contains alpha-linolenic acid (ALA) which your body can convert into DHA and EPA.

The list of potential health benefits from eating these “[tag]good fats[/tag]” is so long, that if you couldn’t look up the scientific references to confirm them for yourself, you would swear I was just pulling your leg.

Peer-reviewed research has been published on the use of fish oil and omega-3 fats for the treatment, management or prevention of all of the following:

Cardiovascular disease, atherosclerosis, hyperlipidemia, high blood pressure, cardiac arrhythmias, inflammatory diseases, joint pain, arthritis, osteoporosis, kidney disease, prostate cancer, colon cancer, breast cancer, skin cancer, crohn’s disease, ulcerative colitis, Alzheimer’s, asthma, cystic fibrosis, chronic obstructive pulmonary disease, sickle cell anemia, glaucoma, lupus, multiple sclerosis, fibromyalgia, cirrhosis, epilepsy, chronic fatigue syndrome, menstrual symptoms, psoriasis, diabetes, insulin resistance, migraines, response to stress, bipolar disorder, depression, psychological disorders, and metabolic syndrome.

Although it should not be implied that fish oil or omega-3 fats can cure or heal all these conditions, there’s no doubt that omega 3 fats are vital to our health and may have many potential health benefits.

Here’s why I also suggest that [tag]omega-3 fats[/tag] should be added to the list of “sure things for [tag]fat loss[/tag]”:

At least a half a dozen human studies and more than two dozen animal studies suggest that the omega-3 fatty acids found in fish may help you burn more fat or at the very least that they play an important role in the [tag]fat burning[/tag] process, or that a deficiency could inhibit fat burning.

Some studies found that omega 3 fats may function as fuel partitioners and increase fat oxidation. This means that omega-3’s shift glucose toward glycogen storage and direct fatty acids away from body fat formation and toward fatty acid oxidation.

Omega-3 fatty acids also enhance the expression of the Uncoupling protein 3 (UCP3) gene in skeletal muscle. Scientists say that this may indirectly increase energy expenditure by dissipating calories as heat.

Other potential mechanisms include increased sensitivity to the “anti starvation hormone” leptin, decreased insulin, reduced fat cell proliferation and improved cell membrane fluidity.

It’s an exciting area of research and a highly publicized one as well.

If you pay attention to the news or read any fitness or nutrition literature, you probably already knew about the benefits of omega-3 fats - it’s no secret anymore.

What’s surprising is the fact that most people are still deficient in omega-3 fats, according to the latest statistics.

As with that other “super food” - vegetables - most people seem to know that they “should” be eating more healthy fats, but they still don’t do it.

This gap between knowing what to do and actually doing it is a real problem, when it’s so easy to take advantage of the benefits of this incredible “power nutrient.”

Here are 7 tips that can accommodate both vegetarians and fish eaters alike:

1) Eat fatty fish at least twice per week and even daily if practical and economical for you. If not, you could supplement with [tag]fish oil[/tag] (1.5-3 grams of combined DHA/EPA daily)

2) [tag]Omega 6 fatty acids[/tag] are also essential, but most people have an unbalanced omega 3 to omega 6 ratio. This can be remedied by increasing the omega 3 consumption and or reducing the omega 6 consumption (by decreasing intake of processed foods, refined grains, and supermarket cooking oils, with the exception of extra virgin olive oil)

3) Grind up [tag]flaxseeds[/tag] and sprinkle them on salads or add them to oatmeal, protein shakes or morning cereals. Alternately, supplement with flaxseed oil; 1 tbsp is equivalent to 3 tbsp flaxseeds (use as a supplement; Not for cooking)

4) Snack on walnuts, which contain modest amounts of omega 3 fats (other types of nuts and seeds may also contain significant amounts of omega 3 fats)

5) Increase your consumption of leafy greens which contain small amounts of omega 3 fats.

6) If you eat red meat, try game meats or grass fed beef or bison. They don’t contain as much omega-3 as marine sources, but they are higher in omega-3 and have a better omega-3 to omega-6 ratio than conventionally raised and fed beef.

7) Try omega-3 fortified eggs instead of regular eggs.

See how easy it is to get more omega-3?

With all the health benefits stacked on top of the potential fat loss benefits, you simply can’t go wrong by making this one change to your diet program - eat more omega 3… it’s a sure thing!

* Always consult your physician before taking any supplements or making any changes to your diet program. In some individuals, there may be contraindications to increasing omega-3 intake. Overdoses of any substances can be harmful.

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of “[tag]Burn the Fat, Feed The Muscle[/tag],” which teaches you how to get lean without drugs or [tag]supplements[/tag] using methods of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Writing a series of lessons on “sure things” for [tag]fat loss[/tag] is not as easy as you’d think. There are so many opinions about the “right way” to eat for getting leaner, that getting all the experts to agree on anything occurs about as often as Haley’s comet flies by. Even the subject of dietary fat is hugely controversial. Just try mentioning “saturated fat is bad for you” in a nutrition forum these days and you’ll see exactly what I mean. But when it comes to one particular type of fat, the vote is almost unanimous: