Deadlift Workout & Another Politically Incorrect Intervie

Lil' Bally the Dog is off to Dog Camp for a few days and I'm heading to Miami for a little vacation but I'll be filming some workout videos for you.

By the way, Bally the Dog set a new record last week with two trips to the vet in one day. On Friday morning he went in to get some more meds for an ear infection, and then I had to take him back on Friday night because he cut his paw at Dog Camp...he ended up with 5 staples to close the cut and a shaved foot. He's an expensive lil' goofball.

Anyways, he'll be partying with his friend, Bob the Dog this weekend.

My last workout before my trip went like this...

Extensive hip mobility warm-up

1) Deadlift

2A) Military Press - 3x10
2B) Pullups - 3x10

3A) BB Overhead Lunge - 2x10
3B) DB Reverse Lunge - 2x8
3C) DB Chest Press - 2x12

That's it.

Also, a friend of mine, Taylor Ryan, interviewed me the other week and she posted the link to it here:

=> Fat Loss Interview

NOTE: It's another one of my politically incorrect fat loss interviews...I'm sure I offended someone so I apologize in advance...but you'll also get the straight goods on how to transform your body,

Craig

PS - Another great beginner success story...

...and 6 rules for beginner fat loss here:

=> Fat Loss Success Story

TT Success Story of the Month - September 2009

I love it when a plan comes together. And when a Turbulence Training skeptic changes their mind...here's the September 2009 Turbulence Training Success Story of the Month - Janine has won a 1-Year Platinum TT Membership. And you can win one too, just submit your success story to:

INFO (AT) TurbulenceTraining.com

Now let's hear from Janine and her experience getting hooked on TT with "TT for Buff Dudes and Hot Chicks"

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"I would like to thank you for creating this workout! It was the first workout I got from your website and WOW, I was so impressed that since then I got several more.

The TT Buff-Dudes and Hot Chicks Fat Loss Workout's title is synonymous with the results.

I recently got married and trained really hard for 4 months prior to the wedding as I wanted to look fit and fab but two months after the wedding I had lost all motivation and regressed into my old ways of swapping exercise for the TV remote, THEN I found you on facebook and started reading up about your workouts, watched your clips on youtube and finally got the TT Buff-Dudes and Hot Chicks workout.

I must admit that I was a little bit sceptical at first as I am with all fitness websites and workouts but that scepticism quickly disappeared by week two. I got my motivation back and my passion for fitness has grown with each day - I no longer push my gym bag further under the bed but instead I pack it and get it ready for the next day the minute I get home and seeing my toned and fit body as a result is a big confidence booster.

The best thing about this workout is that you don't need a fancy or expensive gym and your facebook page and website is a reality check for the days when I think I am too busy to workout.

I completed 4 weeks on this workout and am now on week 2 of my second workout from your website. I am so excited about your programs and introduced two friends to them who are both hooked.

You are an inspiration to us all! Thank you again."
Janine
*************************************************

Great stuff, congrats Janine.

Click here to get your copy of TT for Buff Dudes and Hot Chicks - for less than 10 bucks

Jump Workout

Today's workout went pretty well in the jump department, as I'm able to touch the rim again...took me a few weeks but I'm back up there. Did a lot of mobility exercises and then...

1) Jumps - 4 sets of 4

2) Snatch + Overhead Squat - 3x5

3A) Squat - 2x5, 1x8
3B) Chinup plus Kneeup - 4x8

That was it. Had to rush out today.

After workout: Chocolate Milk

After chocolate milk: Blender drink - 1 banana, raspberries, blueberries, spinach, almond milk, almond butter, walnuts.

And don't miss my article:

5 Fat Burning Nutrition Rules

Time to write a follow up on Nutrition Rules while traveling,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Workout & Meal Plan & Bally the Dog Update

Here's a lil' update on my new workout program and current meal plan over the weekend.

Today's workout:

1A) Shrug - 3x6
1B) Bench - 2x6

2A) Incline DB Press - 2x10
2B) Seated Row - 3x12

3A) DB Reverse Lunge - 2x8
3B) Plank - 2xMax time
3C) Side Plank - 2x30s

Todays blender drink was: Strawberries, raspberries, blueberries, 1 banana, spinach, almond milk, almond butter, sunflower seeds, cacao nibs.

After workout I had: 1 peanut butter sandwich, 2 glasses of chocolate almond milk

Big boy salad for Lunch: 1 can black beans, spinach, broccoli, peppers, onion, mushrooms, 1/2 avocado, salsa

And now it's time for a big 2-hour walk with Bally the Dog through...

- Little Portugal
- Little Italy
- Kensington Market
- King Street West
- Queen Street West
- Parkdale (aka Crack Town)

Good times will be had by all,

Craig Ballantyne, CSCS, MS

PS - Dont miss this Upper Body Workout Routine

Friday Workout

Pretty good workout today...this ends the first week of my latest program.

Started the day out with a Legendary breakfast today: 4 organic eggs, 4 slices whole wheat flax bread (ShaSha Co.), and Blender Drink: frozen strawberries, spinach, blueberries, 1 banana, walnuts, almond milk, almond butter, cacao powder.

Then the workout.

1) Deadlift

2A) Military press
2b) Pullups

3a) Barbell overhead lunge
3B) Close-Grip Pushups

Later a big boy salad with kidney beans and lots of vegetables plus an avocado and salsa.

I also made a couple of updates to the TT Fan Page, adding "3 surprising ab exercises" and "Cardio Q'n'A for Oxygen Magazine".

Click here for this info - found only on the TT Fan Page

Alright, have an amazing weekend!

Stay strong,

Craig Ballantyne, CSCS, MS

PS - Understand that you have to "Give to Get".

Giving others social support will create a better environment for you to lose weight. The more you can help others, the more help you will get in return. Go out and help someone today.

TT2K3 vs. The 1990's Era Bodybuilders

It's the return of the program that bodybuilders hate!

 

Time to do Turbulence Training 2K3...

 

=> Click here for the TT Upper Body-Lower Body Split Routine

 

You'll discover...

 

- Details on the upcoming TT 2K9 Fusion Fat Loss Program

- Kekich Credo #76 & what it means for your transformation

- The TT program that bodybuilders hate

- A classic upper body workout

- 5 unique arm exercises PLUS my 3 favorite arm exercises

- The one thing you need to do to get more social support

"I have lost close to 25 pounds since july 1st. thanks a lot - never could have done it without your help. peace and god bless."
Ro Gonzalez
 

Join Ro as a success story by starting TT for less than 5 bucks:

=> Click here for the TT Trial Offer

 

Looking forward to helping you too,

 

Craig Ballantyne, CSCS, MS

 

PS - Please let me know what you think about this workout...

 

...the TT2K3 is one of my all-time favorites - especially the Upper Body Workout day.

 

Put a comment on the blog or

 

Click here to join me on Facebook

 

Can't wait to hear your success story!

Kettlebell Workout Updates

Today I did a lot of hip mobility exercises and stretching. Today is a "no hard workout" day, since yesterday I trained and I filmed the TT 2K9 Fusion Workout last night - including some kettlebell swings.

Speaking of kettlebells...

Want to know how to use Kettlebells to get six pack abs?

Check out Chris Lopez' latest blog post here:

=> Kettlebell Ab Exercises

It includes a video of one of the toughest KB ab exercises you can do at home.

Craig

PS - Let me know what is working for helping you get six pack abs!

Back to Toronto Workout

Spent the last couple of days near Washington, DC, and just did some moving around and some stretches...so today was first day back in the gym.

Earlier today I wrote an article on 5 fat loss tips that don't require any pills or powders...

=> Fat Loss Tips

Then hit todays workout:

Warm-up

1A) Run in Place – 20 steps
1B) Duck Unders – 6 reps per side
1C) Step Overs – 6 reps per side
1D) Leg Swings – 20 reps per side
1E) Pulling Pushup – 8 reps
1F) Prisoner Lunge – 8 reps per side

2) Jumps

3) Snatches plus overhead squat

4A) Squat
4B) Chinups with knee ups

Craig

PS - Check this out...

7 days till this happens...give it a try for just one day - or a month - its not that hard

=> Vegetarian Day

Off to film TT Fusion 2K9 tonight...

Curls for the girls

One of the biggest "concerns" folks have about TT is that there are not enough arm exercises in the program.

So here's what you can do...at the end of each workout, add one arms superset to your program.

If you need some exercises you've NEVER seen before, check out this free report I have for you here:

=> http://www.turbulencetraining.com/armexercises/

Nothing wrong with some curls for the girls,

Craig Ballantyne, CSCS, MS

5 best TT workouts?

According to your votes, here are the 5 best monthly TT workouts ever!

#5 - The TT Bodyweight 500!

This workout has been used by more men and women than any other TT program ever! Join in the fun here:

=> Bodyweight 500

#4 - The Big 5 Fat Burning Circuit

Discover those 5 secret exercises here:

=> Fat Burning Circuit

#3 - The Original Turbulence Training for Abs

Warning! Do not watch funny movies for 5 days after doing Workout B, because your abs will be too sore! View that infamous workout here:

=> TT for Abs

#2 - TT for Buff Dudes & Hot Girls

This program contains the hardest TT workout ever!

=> Hardest TT workout?

And the #1 program based on your votes...

#1 - The TT Hard-Core Fat Loss Workout

Going all the way back to June, 2006, here's one of the most legendary programs EVER!

Will I ever top this one? You be the judge. View this incredible fat blasting program here:

=> Hardcore TT

Let me know if we missed your favorite workout.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - You can grab all of these workouts for less than the cost of a footlong combo meal from Subway...

...and you'll be fitter, leaner, and sexier than Subway Jared with these workouts.

Check out the entire $10 Turbulence Training Library here:

=> Turbulence Training Workouts

Sunday Workout, Monday Bodyweight Exercises

I did my Monday workout on Sunday morning, because I had to fly to Washington on Sunday night and I wont be able to stick to my regular program...also, today was the start of a new 4-week program.

1) Hang Clean + Front Squat (3x5)

2A) Bench Press (2x6)
2B) Pistol Squat (2x5)

3A) BB Row (2x12)
3B) DB Incline Press (2x8)

And now for something completely different...

Last week I trained with a bodyweight exercise coach Adam Steer and he showed me some pretty cool exercises and gave me

a tip on how to make push-ups easier.

 

But then he showed me this crazy exercise video of him doing what he calls "a bodyweight FLOW series".

 

You have to check it out here:

=> Click here for an amazing bodyweight exercise video

 

You have never seen bodyweight exercises done like this before,

 

Craig Ballantyne, CSCS, MS

 

PS - Adam is also giving away a free 12-minute bodyweight program.

 

Click here for the free bodyweight workout

Transformations & Happiness

I got great news from my doctor this week...more info on my blog here:

 

=> Read the news on my blog here

 

You'll discover...

 

- My HDL cholesterol score

- The truth about how tall I am

- 4 secrets to happiness

- 5 truths about transforming your body

- 3 mini-bodyweight exercise circuit workouts

- What you should do if you fall off "the nutrition wagon"

- 3 afternoon snack ideas

 

Please stop by the blog to tell me about your favorite afternoon snack ideas AND let me know what makes you happy.

 

Have your say on the blog here:

 

=> Read the news on my blog here

 

Helping you get leaner, happier, and healthier,

 

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

 

PS - Amazing new bodyweight exercise video coming tomorrow.

 

You have to see this to believe it...cool stuff coming your way!

Friday Deadlift Workout

Went to the Doctor for a check up today...he said all the blood work looked good, my Vitamin B12 was normal, and my HDL cholesterol was 42% better than normal - it was 1.42 - does anyone know what that is in "American numbers"?

Anyways, after that I went to the gym and did...

1) Lunge Jumps - 4x12

2) Deadlifts - 2x8

3A) Military Press - 3x5
3B) BB Lunge - 2x10

4A) Seated Row - 2x10-15
4B) DB Triceps Ext - 2x12

I also grew an inch.

For about 16 years I've always thought I was 5'8". Turns out I'm 5'9".

So there you go,

Craig

PS - Last day to enter the TT Transformation Contest!

Join here:

www.TransformationContest.com/rules

Vegan Blueberry Treat

For my breakfast blender drink today...

 - blueberries, raspberries, walnuts, almond milk, spinach, cacao nibs, maca powder, sunflower seeds

I need some bananas. A good blender drink always has a banana. 

I poured that mix over oatmeal, almonds, and some dates.

If you are looking for a healthy, sweet food to replace donuts or candy, try dates. They are probably the best food not in your diet right now.

By the way, my friend Kardena Pauza has added a new vegan breakfast recipe - full of blueberries - on her blog.

Not only will you see the video of her preparing it, but she's also posted the complete recipe for folks who might have any troubles watching the video.

Check it out here and let me know what you think!

=> http://kardenaskitchen.com/

Craig

PS - If you want 101 vegan recipes...

...Kardena has them prepared for you here:

=> Vegan Recipes

21 Fat Loss Tips

To help you transform your body, I added 21 more tips to my blog.

In fact, this is a 21-day "Quickstart" guide to burning fat.

Discover the life-changing tips here:

=> 21 Fat loss tips

Also, let me know if you have any other tips...

AND please post what other types of articles you would like to see on my blog.

I promise that I will write an article about the first 50 topics posted - all before the new year!

Post away,

Craig Ballantyne, CSCS, MS

PS - I'll also be posting new client workouts on the Turbulence Training Facebook Fanpage here:

=> Turbulence Training Facebook Fan Page

In fact, you can get the TT Hot Zone workout on the fan page right now! Enjoy.

Today's Workout

Got a new bike today - actually a used bike from a friend. Rode it home from downtown Toronto and then went in for today's workout..

workout:

1) Vertical jumps - getting better

2) Overhead squats

3) Barbell squats 3x5, 1x10, 1x15

4A) Chinup with kneeup - 3x10
4B) Good mornings

5) Back extension

Got that all done in 45 minutes.

Then today's blender drink of: raspberries, blueberries, spinach, almond milk, walnuts, peanut butter, sunflower seeds.

Maybe a few too many raspberries.

Anyone else have a good day today?

Have a good one,

Craig

Gain Muscle Lose Fat Workout

Total Body Transformation

I've been doing a lot of off-day athletic movement training and stretching and its really been helping to overcome old injuries and so I had a good workout today...

1) Power Clean - 3x5

2A) Bench - 215x7
2B) Front Squat - 2x6

3A) BW Rows - 3x30
3B) Leg Curls - 2x12
3C) DB Close Grip Press - 80x3x8

That's it, gotta run,

Craig

Last week to join the Transformation

In this week's call I have a program for you that you've probably never even heard of...

 

Click here to listen to the podcast

 

OR

 

Click here to see the workout on the blog

 

You'll discover...

 

- The best time to get stuff done

- Why you should soak nuts and seeds before eating them

- The truth about post-workout nutrition shakes (and all that sugar)

- One of my favorite workouts you've never used before

- An important Transformation Contest update

 

This week's 3-day program is perfect for advanced body transformations,

 

Craig Ballantyne, CSCS, MS

 

PS - Don't forget about the free 6-month TT membership...

 

...that you'll get just by finishing the contest

 

Click here for all of the Transformation Contest details

 

Last day to start your 12 week transformation is Friday, September 18th.

Squats and Jumps

Just a quick workout update.

Messed my shoulder up a little bit (strained teres minor and infraspinatus) doing some weird bodyweight stuff on Sunday, so no upper body today.

Today I did...

1) Jumps - 3x6

2) Squats - 3x5, 1x8, 1x12

3) Good Morning - 1x12

4) Back Extensions - 3x15

And I filmed this for you yesterday...