It's "upper body mania" this week at Turbulence Training...and in this week'scoaching call I cover two "get your pump on" workouts.
I must have been feeling pretty meat-headish with this one...although the other
workout I give you is great for sexy legs and abs. Plus, I share a powerfulnew research paper on how to get social support for fat loss.
=> Click here to listen to this week's fat burning call
Or read a summary of all the tips here...
Monday - Jan 26th
I stumbled upon a new research paper about social support for fat loss and it basically tells us that we need to expand our social circles in order to find the right support for fat loss. After all, if hanging around our current friends has only made us eat more and exercise less, how can we expect that to change?
We need to make new friends at the gym or online (ie. in the Turbulence Training forum) to support us in our body sculpting goals. So get out there and get more support to help you burn fat!
Now it's time to review Workout A of the classic Turblence Training TT2K5 program. (Listen to the call for the alternative exercises I recommend.)
1A) Squat or 1-Leg Squat (8 reps)
1B) DB Chest Press or Bench Press (6 reps)
2A) DB RDL (8 reps)
2B) Spiderman Pushup (5 reps)
3A) DB Step-up (10 reps)
3B) DB Rear-Delt Raise (12 reps)
Advanced Interval Workout A-II
Off-day...so 30 minutes of fun activity. You could do a "recovery session" of stretching, foam rolling, and easy bodyweight exercise.
Also, I'll be traveling on Tuesday, so let's go over an airport diet tip. First of all, you could take Brad Pilon's recommendation and fast on your travel day using Eat Stop Eat. I did another fast on Saturday as part of a lifestyle experiment. It went well!
But when I travel, I simply like to pack raw almonds, raw cashews, and apples. Easy travel eating.
Let's look at Workout B of TT2K5
1A) Pull-ups or DB Pullover (8 reps)
1B) DB Floor Press (8 reps)
2A) Chin-ups or DB Row (8 reps)
2B) DB Incline Press (8 reps)
3A) Inverted Row (15 reps)
3B) Decline Pushups (20 reps)
And now let's look at my meathead upper body workout that is part of my new personal 4-week program. As you can see I'm playing around with a higher volume approach this month. But also sticking to a 3-day per week program.
1A) Incline Bench (3x5)
1B) Seated Row (4x8)
2A) DB Press (4x10)
2B) Wide-grip BB Row (4x10)
3A) DB Triceps Extension (4x10)
3B) BB Curl (4x10)
4A) BB Shrug (3x15)
4B) Rotator Cuff Strength (3x10)
Get 30 minutes of fun activity. You might even try a little workout while watching TV.
During commercials, dedicate one bodyweight exercise to each commercial. I think commercials are still 30 seconds long, so you could do 30 seconds of bodyweight squats followed by 30 seconds of pushups followed by 30 seconds of 1-leg hip extensions and then a 30 second plank.
Finish your week with a TT Workout, and try out the new timed bodyweight intervals.
=> Click here for the Timed Bodyweight Interval Video
It's "social support Saturday". You should always check in with your support group on Saturday. So drop by the TT member's forum. Always keep pushing one another positively.
It's "shopping Sunday". Here are 5 foods I added to my groceries this week.
Hummus, almond butter; coconut milk, almond milk, cacao nibs. I also read through a new healthy eating guide. You'll love the recipes in the Ultimate Healthy Eating Guide.
=> Click here to grab your copy of the Ultimate Healthy Eating Guide & Recipe Book
Allright, that's it. I'll be offline from Wednesday, January 28th till Monday, February 2nd. Heading to Baja to do an off-road car race. Should be fun. But we'll set up another call and summary to go out next Sunday.
- More transformation tips
- Dissect TT2K6
- Diet tips
Craig Ballantyne, CSCS, MS
PS - Still skeptical?
You can take the $4.95 trial offer and test drive the Turbulence Training workouts for 21 days.
=> Click here for the Turbulence Training Trial Offer
"I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends."