Workouts for Busy Gyms

Workouts for Busy Gyms

Gyms are busy. Too busy. And it is always busiest when you settlein for your TT workout with its awesome fat-blasting supersets.

I know it drives you nuts when you are trying to pair lunges andpresses while someone is taking up valuable workout space chattingor doing some pointless fluff exercise. Why can't they just get outof your way and let you finish your super effective TT workout?

Crowded gyms are such a big problem that I designed the followingTT workout that helps you perform my trademark "noncompeting"supersets - the most effective way to lift for fat loss - withoutletting anyone get in your way. This new version of TT lets you getit done right, even in a busy gym.

The secret to this workout is the pairing of two exercises that canbe done at the same bench and often with the same weights. So youwon't lose your spot between exercises. Camp out in your littlearea, work hard, and you'll get lean and lose fat faster than ever.

NOTE: This workout originally ran in Men's Fitness magazine, butI've actually improved the workout just for you! Always looking outfor my TurbulenceTraining.com subscribers. Workout Guidelines

· Workout 3 days per week alternating between workouts A &B. Rest 1 day between sessions.
· In week 1, you will follow an A, B, A schedule. In week 2,a B, A, B schedule. In week 3, an A, B, A schedule, and in week 4,a B, A, B schedule.
· Each pair of exercises constitutes a "Superset". In eachSuperset, do one set of the first exercise followed immediately bythe next (1A & 1B) and then repeat.
· Rest 1 minute after completing the exercises in theSuperset (i.e. after 1A & 1B).
· Repeat each Superset until you've completed a total ofthree sets of each exercise in the pair, then move on to the nextpair.
· Use a 2-0-1 lifting tempo for all exercises (except forany holding exercises like the plank). Take 2 secondsto lower the weight, pause briefly, and then take 1 second to liftthe weight.
· Finish each workout with stretching for the tight musclegroups only.
· For full exercise descriptions and photos, see the TurbulenceTraining manual.
Warm-up
· If you are limited by time, reduce the number of sets inthe workout, but always perform the full warm-up.
· Never skip a warm-up.

o Perform this circuit 2x's using a 2-0-1 tempo:
- 10 reps of bodyweight squats or step-ups
- 20 seconds for the plank
- 8 reps of kneeling pushups or regular pushups
- 10 reps of inverted bodyweight rowing exercise or band pull

- Perform 2 warm-up sets for each exercise in the first Superset.
- 1 set of 8 reps with 50% of the weight you will use in your"real" sets.
- 1 set of 8 reps with 75% of the weight you will use in your"real" sets.

Turbulence Training Interval Training Guidelines
· Research has shown that interval trainingis very effective for fat loss.
· It is recommended that the stationary cycle be used forinterval training because it allows for an easy transition betweenwork and recovery.
· Finish each interval workout with stretching for the tightmuscle groups only.

Beginner Interval Workout:
· Warm-up for 5-minutes.
· Perform an interval by exercising for 30 seconds at a hardpace (at a subjective 7/10 level of intensity) - i.e. fast walking.
· Follow that with "active rest" for 90 seconds byexercising at a slow pace (at a subjective 3/10 level of intensity)- i.e. slow walking.
· Repeat for 3-6 interval repetitions. Finish with 5-10minutes of moderate intensity exercise for a cool-down at a 4/10level of intensity.

Advanced Interval Workout
· Warm-up for 5-10 minutes.
· Perform an interval by exercising for 30 seconds at a veryhard pace (at a subjective 9/10 level of intensity).
· Follow that with "active rest" for 60 seconds byexercising at a slow pace (at a subjective 3/10 level of intensity).
· Repeat for 3-6 interval repetitions. Finish with 5-10minutes of moderate intensity exercise for a cool-down at a 4/10level of intensity.

Workout A
1A) Wide-stance Squat (8 reps)
- Set your feet 4-6 inches wider than shoulder width, yourtoes pointed forward.
- Move immediately, without rest, to the chin-ups.
- This superset works best if performed in a squat rackthat also has a chin-up bar.

1B) Chin-ups (6 reps)
- If this is too hard, perform a Reverse-grip Lat Pulldown.
- Rest 1 minute and then go back to Squats.- Do this Superset 3 times and then move on to the nextSuperset.

2A) Barbell Step-ups (8 reps per leg)
- Use a step that's high enough so that your knee is bent90 degrees.
- If you have to use DB's for the step-ups, take an extra 30seconds rest when going from the step-ups to the rows.

2B) DB or Barbell Row (8 reps)
- Keep your lower back naturally arched.
- Rest 1 minute and then go back to Step-ups.
- Do this Superset 3 times and then move on to the nextSuperset.

3A) Side Plank (5 reps per side)
- Contract and brace your abs for 10 seconds per repetitionwhile keeping your body in a straight line.

3B) Stability Ball Jackknife (12 reps)
- Rest 30 seconds and then go back to Side Plank.
- Do this Superset 3 times and then go to the Intervals.


Workout B
1A) Low-Incline DB Chest Press (8 reps)
- Set the incline to one notch above the flat-benchposition.

1B) DB or Barbell Romanian Deadlift (8 reps)
- Keep your lower back naturally arched for the entiremovement.
- Rest 1 minute and then go back to 1A.
- Do this Superset 3 times and then move on to the nextSuperset.

2A) DB Close-grip Chest Press (8 reps)
- Push the dumbbells straight up, not together.

2B) DB Rear-deltoid Lateral Raise (8 reps)
- Keep a tight arch in lower back and lean forward as faras possible.
- Perform this exercise extra slowly so that you don't usemomentum.
- Rest 1 minute and then go back to 2A.
- Do this Superset 3 times and then move on to the nextSuperset.

3A) Elevated Push-up (12 reps per side)
- Place one hand on a 4-inch step or box and lower your body asfar as possible.

3B) Stability Ball Rollout (15 reps)
- Keep your body in a straight line at all times--don'tallow your back to round or bend backward.

Let me know how this workout goes for you and email me yourresults. Better yet, take a before and after pictureand some measurements to monitor your progress. To continue yourprogress after 4 weeks, get the Turbulence Training e-book from
http://www.TurbulenceTraining.com

If you have any other questions, just let me know.

Sincerely,

Craig Ballantyne
Author, Turbulence Training
http://www.turbulencetraining.com/

P.S. Trainers all over the world are using Turbulence Training tohelp their clients get the most results in the least amount of time.

"I've been employing Turbulence Training with my clients for sometime now, and I can say that they are delighted with results, notonly because of the fat they burn, but also because of the timethey save. Program is great for busy people - basic, most efficientprinciples in comprehensive and practical form. And I can add frompersonal experience, Craig is real professional and great guy inconducting business with his clients and associates."
Davor Kudrna, Martial Arts Instructor and Conditioning Coach,Croatia

"I use the Turbulence Training Workouts for both my clients andmyself. My clients enjoy Turbulence Training because of the variedroutines and the high intensity workouts that they are guaranteed.For me personally, I've noticed a significant reduction in body fatand an increase in energy levels over 4 weeks from this programthan any other program template that I have tried (coupled with theproper diet of course). I've tried other methods, but TT is bestfastest and best way to reduce body fat and maintain lean mass.It's a must if leaning down is your goal."
Chris Lopez, one of Toronto's top personal trainers
http://www.TurbulenceTraining.com

P.P.S. Don't forget the big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written byDr. Chris Mohr, Ph.D., is ready for you.

It's available to anyone that orders Turbulence Training and allprevious customers (Previous customers - you should have receivedan email with a link to download the new report. If you haven't,please let me know.)

Here are just some of the things you'll learn from Dr. Mohr...

1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet(p.10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out whichfoodis the deadliest in terms of fat content (p. 16)
8 ) The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)

Get your very own copy of Turbulence Training & the Nutrition Guidehere: http://www.turbulencetraining.com/



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