Friday, January 02, 2009

The Turbulence Training 10x10 DB Matrix Exercises

In this week's Turbulence Training phone coaching call, you'll discover...

- The Inside Scoop on the Original Turbulence Training Workout
- The One Physical Change 52% of Women Want to See in Their Man
- How to Take the Best Transformation Photos
- The 10 Secret Exercises of the New TT DB 10x10 Matrix
- Vegetarian Protein Recommendations

=> Click here to listen to the New Year's Fat Burning Coaching Call

Monday, January 5th
According to Men's Health magazine (Feb 2009), 52% of women want to see their men lose belly fat (over any other part of the body). So guys, lets lose fat with

And while you are at it, join the TT Transformation Contest. If you want to take the best photos possible, make sure you hold the newspaper by your side, make sure you are in good lighting, and wear minimal clothing (hey, you'll thank yourself for that later!).

Now let's review Workout A of the Original TT Program (all the way from back in 2001!)

1A) *DB RDL (8 reps)
1B) DB Chest Press or Bench Press (8 reps)

2A) DB Reverse Lunge (8 reps)
2B) DB 1-Arm Standing Shoulder Press (8 reps)

Advanced Interval Workout A

Here's Workout B of the Original Turbulence Training Workout.

1A) Squat or 1-leg Squat (8 reps)
1B) Chin-ups or DB Pullover (8 reps)

2A) DB Split Squat (8 reps)
2B) Stability Ball Rollout (10)

3A) DB Row or Seated Row (8 reps)
3B) Mountain Climber (12 reps)

Advanced Interval Workout B

Get 30 minutes of activity. If you like yoga, do this on off days. Just don't overstretch.

Finish the week strong with another TT Workout. And listen to the call for my opinion on the Tabata intervals, as well as the truth about "the best way to do intervals".

Don't forget about the TT seminar...only 2 weeks left! It's going to be a lot of fun!

Grab your spot at the new discount price here:

=> Click here to get your spot

And now for the latest TT Challenge Workout - The TT DB 10x10 Matrix
1) DB Bulgarian Split Squat
2) DB Shoulder Press
3) DB Step-up
4) DB Chest Press
5) DB Row
6) DB Lunge
7) DB Swing
8) DB Shrug
9) DB Incline
10) DB Squat

Do 10 reps of each. Do not rest between exercises (that's "Ironman" style). But if you need to rest, that's fine too!

Use a weight that is 30% of your regular DB Chest Press weight. So if you usually use 30 pounds for chest presses, use only 10 pounds for this circuit.

If you are a vegetarian and worried about your protein intake, you can always use protein powder. Try whey, egg, rice, or pea protein.

Next week: More transformation tips!

Stay strong,

Craig Ballantyne, CSCS, MS

PS - Got some great feedback on TT today from a new member...

"I am onboard with TT. I love the nutrition guide as it wasn't cutting out food groups. It wasn't telling me to make weird concoctions. And as far as exercise, it wasn't telling me to workout 2 times a day 7 days a week. It made sense and I see examples of results, so I decided that it was the way I wanted to go."

Click Here to Get Started with Turbulence Training

Get 30 minutes of activity. Try and do something out of the gym. Don't force yourself on to a cardio machine if you don't like it. Click here for the 7 signs you are doing too much cardio

1 comment:

Mr Qixpoioi said...

Two summers ago, I worked with a great gal from Hollywood, Rachel Nichols.
Rachel did some TT workouts while filming a movie up here in Toronto.

That's about it for me in terms of training Hollywood actors or
actresses in person, but recently I was asked, "Imagine you're
working with a major film star who has eight weeks to lose 30
pounds of fat and build some muscle in preparation for the lead
role in the latest Hollywood blockbuster. What do you do with them?"

Here's my answer...

I would have control over every single thing that they eat. That's
the biggest ticket to success here. No booze, no excess sugar, and
just giving them enough reward to stick with the program.

If this "star" is a typical overweight, sedentary individual, we'll have
no problem getting rid of 20 pounds of fat through nutrition.

As for exercise, we need to be consistent, and stick with our intensity
principles. We would do 3 hard workouts per week using strength
training followed by interval training with the program being centered
around basic movement patterns done with free weights.

Everything is done in supersets in the workout to get more done in
less time. For example, we might do a squat supersetted with a
pressing exercise. I also like to pair free weight exercises and
bodyweight exercises in supersets, for example, a dumbbell split
squat paired with a decline pushup.

We'll do 3 superset pairs, each for 1-3 sets, and stick to 8
repetitions per set. Then we'll finish the workout with 6 hard
intervals of 30-60 seconds (with 60-120 seconds rest between each).
This way, we are in and out of the gym in 45 minutes.

On "off days", we'd still get at least 30 minutes, if not 60
minutes, of low-intensity exercise. But it wouldn't just be slow
cardio. Instead, we'd focus on low-intensity bodyweight training.
For example, if the actor can do a maximum of 25 bodyweight squats,
15 pushups, and 5 chinups, we would use easier versions of those
exercises in circuits.

Here's a sample 6 exercise bodyweight circuit that we'd do at least
3 times, doing 10 reps per exercise.

Wall Squat
Kneeling Pushup
Beginner Inverted Bodyweight Row
Stability Ball Leg Curl
Mountain Climber

After that, we might cross train with a variety of cardio exercises
to avoid overuse injuries that occur when you repeatedly do the
same activity and nothing else.

So that's pretty much it. If he (or she) sticks to their nutrition,
we're as good as gold and the actor will be ready just in time.

Click here to start losing fat with Turbulence Training: ===> Drop 30 Pounds in 8 Weeks? <=====

Screw New Years, get started now,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

PS - Turbulence Training Beats Cardio for Fat Burning Effectiveness.

"Craig's workouts were fun and challenging - I didn't dread going to the
gym and I wasn't overly sore after our sessions. Much like my trainer in
LA, Craig's workouts were always different: the exercises, the supersets,
the weights...the combination of elements always varied and, therefore,
I never got bored or felt like I was in a workout rut. And my co-stars
couldn't believe how great my arms looked, thanks to Craig helping me
do my first chin-up. Thanks Craig!"
Rachel Nichols, actress

Click here to get Turbulence Training: ===> Fast fat loss workouts... <=====

"I have been in love with Turbulence Training ever since I started.
I am 6'3", 28/M and my starting weight/body fat% was 208 pounds and
18.4% body fat. After 22 weeks of TT, I am now down to 190 lbs and
10.8% body fat."
Nick Walters, New York, NY