Posts Tagged ‘turbulence’
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Were going to start out with 1 superset and then move into a kettlebell circuit.
Superset #1
Were going to start with Deadlifts paired with a 1-arm standing shoulder press.
For the Deadlifts, position yourself in front of the bar with your feet just about hip width apart. Put your hands on the bar with an overhand grip. Sit back while keeping your chest and head up and the bar is right up against your shins. Stand upright, nice and strong and slowly lower back down for a 1-second pause. Each time you go down, you will rest for 1 full second. Do 8 reps.
For the Shoulder Press, hold the dumbbell at your shoulder with your palm facing toward your head. Drive up and back down for 8 reps on each side. Rest 1 minute and repeat this superset 2 more times.
Superset #2
This is the kettlebell 555, which means there are 555 repetitions in this circuit to finish out workout C.
Start with 100 kettlebell swings. Go as hard as you can, but you can use a lighter kettlebell for this if you need to. Stand with feet slightly wider than hip width apart. Drive back through your legs and hips and back up. Try not to use the grip too much. Just use your hands as hooks on the kettlebell. You should be getting all of your power through your hips. Do these for 100 reps, breaking them down however you need to do them (50 x 2, 20 x 5).
Next, you will do 100 Prisoner Squats and 50 Stability Ball Jackknifes.
Prisoner Squats:
Position your hands behind your head, elbows back, keeping your head up. Squat down. You will do 100 reps of these, again, breaking them up into different increments if you need to.
Stability Ball Jackknifes:
Position your hands on the floor with your feet on the ball. Use your abs to pull your knees into your chest. You will do 50 reps of these (breaking them up if you need to).
Next, you will move into another set of bodyweight squats and pushups.
For Bodyweight Squats, you can position your arms out in front of you, across your chest or down at your sides. You will do 100 reps (breaking them down into whatever increments work for you).
Next, you will do pushups. Position your hands slightly wider than shoulder width apart for 105 reps. Again, break them up into increments if you need to.
Then you will finish the entire workout with another 100 kettlebell swings for a total of 555 reps to finish up the program.
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
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And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
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For the most effective exercises to burn belly fat and get ripped abs, visit:
http://www.turbulencetrainingforabs.com
To see real people just like you lose weight fast, visit:
http://www.transformationcontest.com
For daily fat loss workout updates and controversial fat burning tips, visit:
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Duration : 0:5:24
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This workout is going to be all upper body all the time. You’ll also find a couple additional supersets added in at the end, but they are purely optional.
Additionally, throughout each of the exercises, really try to focus on an extra squeeze at the top of each of the exercises in the workout. If you’re looking to take your workouts to the next level, that little extra squeeze will place a bit more tension on the muscle.
The first superset pairs Pull-ups with Dumbbell Chest Presses. Now, if you can’t do the Pull-ups then you can substitute that exercise with Dumbbell Rows, Assisted Pull-ups, or even Dumbbell Pullovers.
So, for the pull-up, you’re going to take an overhand grip, slightly wider than shoulder-width apart and pull your body up to the bar. On the way down, take 3 seconds to lower yourself. Like I said; if you’re unable to do a full pull-up, then get a boost up and just do the lowering phase unassisted.
Immediately after all reps for the pull-ups, go right into DB chest presses. With your back on the bench, press the DBs up and in, then down and out.
The next superset includes the Incline DB Rows as well as the Incline DB Presses. You should be able to use the same amount of weight for both exercises.
So to set yourself up for the Rows, put a slight incline on the seat and a 45-degree incline on the bench, support your chest against the bench, pick up the DBs and row them upwards, while keeping your elbows tucked in and squeezing your shoulder blades at the top.
Now, using the same weight, but higher repetitions, you will move right into chest press exercise. You’ll find you’re a little fatigued from the previous exercises, so using the same weight for a few extra controlled repetitions will be perfect. Just make sure that at the top you are squeezing your triceps and your chest.
If you’re pressed for time, those are two mandatory supersets. Also, if you’re female and worried about gaining too much muscle, then simply do one or two rounds of each of those supersets.
However, if you’re looking to gain muscle then you’ll want to finish off the third and fourth optional supersets.
The first exercise is a Single Arm Dumbbell Shoulder Press. In this exercise you want to place one hand on your abdominals, while the other hand has the DB at shoulder height facing outward. Next, press the DB up overhead, squeezing the deltoid and tricep at the top position and then bring it back down. Repeat all repetitions for one side and then switch sides.
Once you’re finished with that exercise go right into Dumbbell Shrugs. For this exercise, you’ll need a heavier weight and simply go straight up and straight down for 12 repetitions.
In the last superset you’ll pair Dumbbell Bicep Curls with Decline Close-Grip Push-ups.
For the bicep curls, place your palms so they are facing up at all times and a take a slight bend in the knees. Now, curl both DBs up simultaneously and then bring them back down.
After all the reps are done move right into the decline push-up exercise. Here you will put your feet up on the bench and your hands at shoulder width apart on the floor. When coming down be sure to keep your elbows tucked into your sides with your abs braced at all times. Repeat for as many repetitions as you can.
That’s it for the resistance portion of your workout, and now you’re ready for interval training. For this part of the workout you’ll do 60 seconds on, then 60 seconds off for a total of six rounds.
Examples of different exercises you could use for your interval training might include; biking, rowing, sprinting, swimming, kettlebell swings, or jumping jacks just to name a few.
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
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And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
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Duration : 0:8:14
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Workout C from Buff Dudes Hot Chicks
This is going to be a regular superset workout with one difference – you won’t rest after finishing the superset. For example, if you have superset 1A and 1B, normally in the TT workouts you would take a rest after 1B, however, this time around you will go immediately back to 1A.
Superset #1- Dumbbell Reverse Lunges & Stability Ball Jackknives
Reverse Lunge
Standing with your feet shoulder width apart, DB’s at your side, step back and drop straight down. Use your front leg to pull yourself back up. You will be using your hamstrings and your glutes from your front leg for this exercise. Do all repetitions for one side and then switch.
Stability Ball Jackknives 15- 20 repetitions
Starting in a plank position, place your elbows on the bench, feet on the ball and then tuck your knees into your chest and then back out.
Superset #2 Dumbbell Romanian Deadlifts & Elevated Pushups
DB Romanian Deadlifts
Start with your feet shoulder width apart, push your hips back and get a stretch in the hamstrings, knees slightly bent, back flat, keeping the dumbbells close to your body. Then squeeze your butt to come back up.
Elevated Pushups
Place one hand 4-6 inches above the ground and perform a regular pushup. Switch sides
Superset #3 Dumbbell Rows & Stability Ball Leg Curls
DB Rows 15 repetitions per side.
Place your left hand on the end of the bench and your left knee on the bench, hold the DB in your right hand straight down from your shoulder, keeping your back flat. Next, row the DB up to your chest. Perform all reps for one side and then switch.
You’ll find with the DB Row, because you are doing such a high number of repetitions, your obliques will be sore since they are working hard to keep your body from rotating during the exercise.
Stability Ball Leg Curls 20 repetitions
For this exercise make sure to have your hips bridged up at all times. Place your heels on the ball, curl in and then back out. This can be a very strong contraction for the hamstrings.
Timed Bodyweight Intervals
What we’ll be doing is a series of different bodyweight intervals using an interval timer, doing 20 seconds on, 10 seconds off.
1.Bodyweight Squats 20 seconds, then 10 second hold at the position you are in when the beeper sounds. Repeat 8 times.
2.Pushups 20 seconds, then 10 second hold at the top pushup position. Repeat 4 times.
3.Planks & Side Planks 20 seconds, then in a controlled motion rotate to side plank for 10 seconds. Back to regular plank for 20 seconds, then with control, rotate to opposite side plank for 10 seconds. That counts as 2 cycles. Repeat for 8 cycles.
4.Touchdown Forward Lunges & T-Pushups TD lunges for 20 seconds, followed by T-pushups for 10 seconds. Repeat 4 times for a total of 2 minutes.
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com
And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
http://www.ttmembers.com
For the most effective exercises to burn belly fat and get ripped abs visit:
http://www.turbulencetrainingforabs.com
To see real people just like you lose weight fast visit: http://www.transformationcontest.com
For daily fat loss workout updates and controversial fat burning tips, visit:
http://www.TTFatLoss.com
Duration : 0:11:57
CLICK HERE for a FREE WORKOUT!! http://www.turbulencetraining.com
This is workout C from the Meathead workout program and it’s a tough one.
In this workout you will start with Deadlifts and pair it with Dumbbell Chest Presses to form a powerful first superset. Following that pairing, you will then do a superset of Military Presses and Inverted Rows.
That’s it! Now, it may appear to be an easy workout, but all four of these exercises will tire your body in a hurry.
So, for the deadlifts, stand directly behind the bar, and place it up against your shins. Now, take a double overhand grip with no straps. Make sure your back is flat and position your chest up, with your heels flat on the ground. Next, pull up and then slowly lower back down. When you’re in the starting position, it’s a really tight powerful position. You’re shoulder blades are over the bar, and then pull up. You’ll find this exercise to be very challenging and really works you hard. Focus on form.
The next exercise is the dumbbell chest press. To get in position, lie with your back flat on the bench, and raise the dumbbells up. Make sure to squeeze at the top position, and then slowly lower back down.
Take a rest and then repeat the superset two more times.
For the last superset of the Meathead workout, again you’ll be pairing Military Presses with Inverted Rows. So, for the first exercise you’ll want to rack the bar at shoulder height. Step underneath the bar, lift it up, and then step out. Now, with your knees slightly bent, drive the bar straight up overhead. Make sure your shoulder blades are back and squeezed together when in the top position. Next, slowly lower the bar back in, and then repeat. You’ll notice that there is very little movement from the lower body.
For the last exercise, you’ll want to place the bar at hip height and take an overhand grip. Then, simply row your chest up to the bar and slowly lower back down.
Repeat this superset three times in total. If you want to add a few more exercises to the workout then you can add in 6-minute abs or 3-minute arms.
To finish off the Meathead workout, you will do Bodyweight squats using Tabata style intervals. So for example, do 20 seconds of squats and then 10 seconds of holding in the bottom position, 20 seconds of squats, then 10 seconds of hold, etc. Repeat these intervals for 8 rounds.
And that’s the Reformed Meathead workout program. I hope you enjoy it as much as I do!
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.TurbulenceTraining.com
And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
http://www.ttmembers.com
Duration : 0:4:18
CLICK HERE for a FREE WORKOUT!! http://www.turbulencetraining.com
This is workout B from the TT 2K9 Fusion fat loss program and is also the updated version of the popular 2006 Fusion fat loss program.
To get started, the first exercise in the first superset will require that you know how to do it with proper form. If not, then you can simply substitute it with an alternative.
With that being said, the first exercise is a Hang Clean or a Barbell Shrug paired with the Dumbbell Chest Presses.
For the Hang Clean, grab the barbell and let it hang in front of you while in an upright position with knees slightly bent. Dip down, and then drive up with the barbell so that it is now at shoulder height. You will either know how to do this exercise or you won’t. Whatever you do, please do not use this video as a tool to learn the proper form. Instead, ask a qualified trainer for instruction before attempting the Hang Clean.
If you need to substitute the Hang Cleans then you can do Barbell Shrugs. So, with the barbell hanging in front, lean forward slightly and then shrug your shoulders straight up. Make sure not to roll your shoulders during this exercise.
After you’ve completed either of those exercises, grab a pair of dumbbells and with your back flat on the bench, press the dumbbells up and in, and then down and out. Tuck your elbows in slightly during this exercise.
For the second superset of the Fusion fat loss workout, you will pair dumbbell Romanian Deadlifts with Spiderman Push ups.
For the deadlifts, hold the dumbbells with an overhand grip and across your thighs. Next, bend your knees slightly and then push your hips back. You’ll feel a stretch through the hamstrings as push your hips back and slide the dumbbells down along your legs. Squeeze your glutes while driving to come back up.
If you’re not comfortable with that exercise then you can easily substitute it with Reverse Lunges. So, with dumbbells at your sides, step back, drive straight down and then come back up. Do all repetitions for one side and then switch legs and repeat.
Next up in this superset pairing are Spiderman Push ups. If you’re unable to do the Spidermans, then just do regular push ups instead. So, to start, get in the regular push up position and as you go down, bring your knee up to your elbow and then back out. Alternate sides.
The last exercise in this workout is Dumbbell Forward Lunges. With dumbbells at your side step out, drop straight down, and drive through your heel to come back up. Do all repetitions for one side and to give your grip a little rest, put the dumbbells down for 30 seconds, rest, pick them back up, and then repeat for the other leg. Rest for 30 seconds and repeat with the other leg. Do this until you’ve done 3 sets per leg.
Finish off with interval training and that’s it for the workout!
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.TurbulenceTraining.com
And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
http://www.ttmembers.com
Duration : 0:4:42