Cardio and Abs. That sounds so 1990's. Like saying this, "I'm Craig, and this is my dog Bally, and we're here to PUMP - *clap* - YOU up!" in an Eastern European accent (with apologies to Hanz & Franz from SNL).
(Hope that brought a smile to your Monday morning.)
8-Minute Cardio & Abs (NO-equipment version)
1) Punisher Squat - 20 seconds on, 10 seconds hold
2) TBX - 20 seconds on, 10 seconds off
3) Crushing Plank - 20 seconds on, 10 seconds off
4) Burpee - 20 seconds on, 10 seconds off
5) Rocking Plank - 20 seconds on, 10 seconds off
6) Burpee - 20 seconds on, 10 seconds off
7) Spiderman Pushup - 20 seconds on, 10 seconds off
8) Punisher Squat - 20 seconds on, 10 seconds off
- Go through the circuit two times.
Now if you're like me (and Hanz & Franz... and Turbulence Training 2.0 users), you probably prefer a little bit of equipment to build more muscle and work your abs even harder, so here's what I would do:
8-Minute Cardio & Abs (Version 2.0)
1) DB or KB Goblet Squat - 30 seconds
2) DB or KB Swing - 30 seconds
3) Crushing Plank - 30 seconds
4) Burpee - 20 seconds on, 10 seconds off
5) Ab Wheel Rollout - 30 seconds
6) DB or KB Swing - 30 seconds
7) Spiderman Pushup - 20 seconds on, 10 seconds off
8) Punisher Squat - 20 seconds on, 10 seconds off
- Go through the circuit two times.
Enjoy! And use it to kick-start an amazing week.
Today's Kickbutt Mindset Tip:
Surround yourself with the right people, always. Cut the negativity. Get rid of the energy drainers. Stick to your schedule. Have clarity of purpose. Do what is right for you, your team, and your family. Never ever give up on what is important to you. You can - and WILL - do it. I believe in you.
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - If you want workouts that...
...use dumbbells too, check this out...We are receiving so much great feedback on www.TurbulenceTrainingFanpage.com during our 250,000 Fan contest. For example, here's a great success story:
"Craig - I cannot thank you enough for Turbulence Training. My new year's resolution last year was to lose 10-15 lbs and eat healthier. After several years of being out of shape and not eating very well, I was skeptical that I'd do it. I found TT on a whim by searching the internet for "workout at home."
"Craig - I cannot thank you enough for Turbulence Training. My new year's resolution last year was to lose 10-15 lbs and eat healthier. After several years of being out of shape and not eating very well, I was skeptical that I'd do it. I found TT on a whim by searching the internet for "workout at home."
"I needed an alternative to running, which kills my knees, and swimming, which was tough to fit into working and taking care of two preschoolers. What I found is that TT is an amazingly efficient and fun program that has given me a passion for life, healthy eating and physical fitness.
"I lost 25 lbs in 3 months with TT - back to the weight I was at 25. I have a leaner and more muscular body than I did as an athlete in college. I've kept the weight off and continue to be fueled by the amazing energy your program has given me. I am more positive about everything in life. I feel confident, healthy, fit and younger.
"I am so excited about your program that I'll tell just about anyone about what an incredible impact it's had on me physically, emotionally, and mentally. So far, I've recruited some co-workers and possibly the biggest skeptic, my husband, to do the TT Buff Dudes and Hot Chicks workout C.
"My 2015 New Year's resolution is to share your program with as many people as I can so that more people can share in the benefits I've so appreciated. Last year for Christmas, I dreaded getting more clothes that would feel tight and uncomfortable. This year, my list included things like a TRX, a bench, and a pullup bar. Santa delivered and I'm ready to go for another year of fantastic workouts with you and your team." - Denise Zorn
"I lost 25 lbs in 3 months with TT - back to the weight I was at 25. I have a leaner and more muscular body than I did as an athlete in college. I've kept the weight off and continue to be fueled by the amazing energy your program has given me. I am more positive about everything in life. I feel confident, healthy, fit and younger.
"I am so excited about your program that I'll tell just about anyone about what an incredible impact it's had on me physically, emotionally, and mentally. So far, I've recruited some co-workers and possibly the biggest skeptic, my husband, to do the TT Buff Dudes and Hot Chicks workout C.
"My 2015 New Year's resolution is to share your program with as many people as I can so that more people can share in the benefits I've so appreciated. Last year for Christmas, I dreaded getting more clothes that would feel tight and uncomfortable. This year, my list included things like a TRX, a bench, and a pullup bar. Santa delivered and I'm ready to go for another year of fantastic workouts with you and your team." - Denise Zorn
PPS - Here's more great feedback...
"I'm down 24lbs, lean and buff. Thanks for your help." - Rocco Taraborrelli
...and another...
"I've lost nine pounds with changing my eating habits and I've lost 6 3/4 INCHES overall. Getting dressed is the best feeling every day. How I look and feel now is all the motivation I need! Love Turbulence Training!" - Paula Rigione Fletcher
...and one more...
"December 29th I began my TT challenge...now in 3rd week, consistently dropping body fat. I was a certified personal trainer, worked very hard and then life happened. After discovering the TT programs, and due to our challenging budget (no gym membership for me), it was the catalyst I needed to get my health back! Thank you!!" - Tami Meras
1 comment:
The best routine to build up abs and tone your whole body. Thanks for sharing.
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