- how to do Turbulence Training in a busy gym
Or read the tips below...
Let's take a closer look at Turbulence Training Intermediate Workout A.
1A) DB Split Squat (8 reps)
1B) DB Incline Press (8 reps)
2A) Stability Ball Leg Curl (15)
2B) Pushup [Kneeling] (15 reps)
3A) Stability Ball Jackknife (10)
3B) DB Rear-Delt Raise (10 reps)
Beginner Interval Workout A
You can do this workout in a busy gym. In superset #1, you can use the same dumbbell weight for both exercises. In superset #2, add reps to make it harder. In superset #3, use Inverted Rows to make it harder.
On your off day, you need to do 30 minutes of activity for your health. Try to walk rather than drive, weather permitting. Do some errands by foot, rather than driving everywhere. Get in the habit of doing that all the time.
Also, spend some time cleaning the junk out of your cupboards in preparation for the Turbulence Training Transformation Contest. And put fruits and vegetables on the middle shelf of your fridge. Men's Health magazine says that will help you snack better.
Wednesday – New Year's Eve
Let's take a look at Intermediate TT workout B. You can also do this in a busy gym.
1A) DB Squat (8 reps)
1B) Stability Ball Rollout (8 reps)
2A) DB Reverse Lunge (8 reps)
2B) Side Plank (20 seconds)
3A) DB Row (8 reps)
3B) 1-Leg Hip Extension (10)
Beginner Interval Workout B
And now here's a look at my current workout. I'm doing a 3-day program and this is Workout A. I just did it on Saturday. I'm doing some extra rotator cuff exercises to help me avoid shoulder injury.
Rtr Cuff Warmup
Face Pull (3x10)
DB Flat Press (4x8)
BB Row (4x10)
DB Incline (2x12)
Rtr Cuff Strength (3x10)
EZ Bar Triceps (4x10)
And it's New Year's Eve, so please drink responsibly! Happy New Year's!
Thursday – New Year's Day
Get up and get moving! Do 30 minutes of activity, but avoid the cardio confessional. After your exercise, set goals with www.MagicFatBurning.com for the year. I wish this is the best year of your life!
Time for one more TT workout. If you don't want to do cardio machine intervals, you could use Kettlebells, the skipping rope, or you could play sports. I'll be going over lots of alternative interval training workouts at the TT Seminar.
Two of the 7 hottest trends in fat loss for 2009 will be Challenge Workouts and Social Support. You need them both!
In the February 2009 issue of Men's Health, I have a new challenge workout...it's called the Bodyweight 200. Give it a try...it goes like this:
Prisoner Squat - 30
Pushups - 30
Jumps - 10
Stability Ball Leg Curls - 10
Stability Ball Pikes - 10 (more advanced version of jackknife)
Stepups - 20 (total)
Pullups or chinups - 5
Lunges - 30 (total)
Close-grip Pushups - 20
Inverted Rows - 15
Prisoner Squats - 15
Chinups - 5
Plan, shop, and prepare. And don't miss this week's book recommendation in the TT Audio call. Listen here for even more fat loss secrets:
In next week's New Year's edition!
· More transformation tips
· Dissect original TT
· Vegetarian tips from my friend, John Alvino
· New challenge workout
Craig Ballantyne, CSCS, MS
PS - The next Turbulence Training Transformation Contest has started...