I love finding new workout boosters and "tweaks" that make
fat burning workouts and bodyweight exercises more effective.
Each month I scour over a dozen magazines, two dozen websites,
online videos, hundreds of scientific research papers, hard
copy books, and university text books to uncover new ways of
training to add to TT workouts.
That's how I've ended up creating over 131 TT Workouts for you here.
(And you can get them all for less than 77 cents each today.)
Now in the last year or so, there have been 5 workout boosters
that have really stood out in my programs, including:
1) The 5x5 Bodyweight Cardio System
This powerful, better-than-slow-cardio replacement for
traditional treadmill interval training can be done anytime,
anywhere. There are now 5 versions of the 5x5 workout, and
you'll find them in my Bodyweight Cardio programs.
2) Muscle-Metabolic Resistance Training
This is a new technique featured in many of the 2012 workouts
for TT Members.
After bringing MRT (metabolic resistance training) to the
fitness world, I've upped my game and am bringing M-MRT
to the scene.
Muscle-Metabolic Resistance Training trains not only with
intense movements, but also trains your muscles intensely.
Borrowing some squeezing techniques from bodybuilders, your
workouts just got better, more intense, and more effective
for building muscle and burning fat at the same time.
3) The Big 5 Exercise System
The simplest way to put together a total-body workout is by
using my big 5 system, like so:
Squat - I.e. Bodyweight squat or barball squat
Push - I.e. Decline Pushup or chest press
Pull - I.e. Bodyweight row with TRX or db row
Single-leg - I.e. Alternating forward lunge
Total Body Ab - I.e. Plank or stability ball rollout
Doing this circuit three times with minimal rest will help
you get a metabolic training stimulus in less than 20 minutes.
4) The 8/12 "Adrenaline" Shuttle sprints
What are these: 8 second shuttle sprints paired with 12
seconds of recovery, repeated for 10-20 minutes.
Why:
Australian research found that interval training (done for 8
seconds on, 12 seconds of recovery for 20 minutes) resulted
in a significant loss of belly fat.
Another study from the same Australian group found that 8
second sprints with 12 seconds of recovery resulted in fat
burning hormone levels.
Finally, a 2nd study (on soccer players from the Ivory Coast
national team) found that shuttle sprints were more difficult
than straight line sprinting of an equal duration.
Combine the two and you have "Adrenaline Shuttle Sprints".
5) 10-Minute Density Sets
I pulled this one out in my "so-crazy-it-is-infamous"
Ballantyne's Day Muscle Massacre program.
fat burning workouts and bodyweight exercises more effective.
Each month I scour over a dozen magazines, two dozen websites,
online videos, hundreds of scientific research papers, hard
copy books, and university text books to uncover new ways of
training to add to TT workouts.
That's how I've ended up creating over 131 TT Workouts for you here.
(And you can get them all for less than 77 cents each today.)
Now in the last year or so, there have been 5 workout boosters
that have really stood out in my programs, including:
1) The 5x5 Bodyweight Cardio System
This powerful, better-than-slow-cardio replacement for
traditional treadmill interval training can be done anytime,
anywhere. There are now 5 versions of the 5x5 workout, and
you'll find them in my Bodyweight Cardio programs.
2) Muscle-Metabolic Resistance Training
This is a new technique featured in many of the 2012 workouts
for TT Members.
After bringing MRT (metabolic resistance training) to the
fitness world, I've upped my game and am bringing M-MRT
to the scene.
Muscle-Metabolic Resistance Training trains not only with
intense movements, but also trains your muscles intensely.
Borrowing some squeezing techniques from bodybuilders, your
workouts just got better, more intense, and more effective
for building muscle and burning fat at the same time.
3) The Big 5 Exercise System
The simplest way to put together a total-body workout is by
using my big 5 system, like so:
Squat - I.e. Bodyweight squat or barball squat
Push - I.e. Decline Pushup or chest press
Pull - I.e. Bodyweight row with TRX or db row
Single-leg - I.e. Alternating forward lunge
Total Body Ab - I.e. Plank or stability ball rollout
Doing this circuit three times with minimal rest will help
you get a metabolic training stimulus in less than 20 minutes.
4) The 8/12 "Adrenaline" Shuttle sprints
What are these: 8 second shuttle sprints paired with 12
seconds of recovery, repeated for 10-20 minutes.
Why:
Australian research found that interval training (done for 8
seconds on, 12 seconds of recovery for 20 minutes) resulted
in a significant loss of belly fat.
Another study from the same Australian group found that 8
second sprints with 12 seconds of recovery resulted in fat
burning hormone levels.
Finally, a 2nd study (on soccer players from the Ivory Coast
national team) found that shuttle sprints were more difficult
than straight line sprinting of an equal duration.
Combine the two and you have "Adrenaline Shuttle Sprints".
5) 10-Minute Density Sets
I pulled this one out in my "so-crazy-it-is-infamous"
Ballantyne's Day Muscle Massacre program.
This is an ADVANCED, super-fast, rapid results technique.
(Not for beginners)
Do as many sets of barbell squats as you can with minimal
rest in 10 minutes. Stop as soon as 10 minutes is up. Use a
2-0-1 tempo.
For example, here's what I do.
45×20
95×15
135×15
185×12
225×8
185×8
Alright, back to the books and research to find more exercises
to bring you over the next 12 months in TT workouts. My plan
Do as many sets of barbell squats as you can with minimal
rest in 10 minutes. Stop as soon as 10 minutes is up. Use a
2-0-1 tempo.
For example, here's what I do.
45×20
95×15
135×15
185×12
225×8
185×8
Alright, back to the books and research to find more exercises
to bring you over the next 12 months in TT workouts. My plan
includes:
1. The BEST TT Ever - The Ultimate Workout to Build Muscle & Burn Fat
2. TT Meatheads Bodybuilding - The Best Muscle-Building TT System
3. TT Metabolic Finishers 2.0.
4. 51 Interval Training Workouts
5. The AWESOME Diet
2. TT Meatheads Bodybuilding - The Best Muscle-Building TT System
3. TT Metabolic Finishers 2.0.
4. 51 Interval Training Workouts
5. The AWESOME Diet
Until then, I highly recommend you become a TT Platinum Member
so you get FIRST access to all of my new workout boosters and
unique exercises - AND access to all 131 workouts already made.
You can become a TT Member for just pennies per workout here.
Back to the lab again,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - This is only for Turbulence Training VIP readers such as...
...yourself, to thank you for your support.
And the workouts will keep on coming.
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