Monday, November 23, 2015

Cardio and Abs?

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.
 
I know you can do it,

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."
 
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"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.

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"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...
 
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...and another...
 
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...and one more...
 
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1 comment:

Jerome said...

The best routine to build up abs and tone your whole body. Thanks for sharing.