Super Ab Blasting Workout

This is just a sample of the type of bodyweight exercises you get with the TurbulenceTrainingsystem.

Warning this is not for beginners!!
Do this workout only once a week. Trust me that is all you will be able to do.
I modified it by doing the Hanging knee raise from a chinup bar, and I did 5 Mountain climbers on the ball and the rest on the floor. I also substituted a 5lb dumbell for a medicine ball.
That is the beauty of TurbulenceTraining, because you are not stuck to a machine with a limited range of motion you can modify the exercises, and still get an amazing workout.
If you think you need some expensive AB machine to get those abs working I challenge you to try this workout.
Getting out of bed the next day will be a challenge.

Use supersets and short rests to cut the workout time while
still allowing for extra muscle recovery. Do each superset 3 times. Move
immediately from exercise A to exercise B, but rest 30 seconds before
repeating the superset. Use this program for 4 weeks and then change
the exercises.

Superset #1
1A) Hanging Knee Raise or Hanging Leg Pike (8 reps)
1B) Stability Ball Jackknife Rotations (8 per side)
Superset #2
2A) Stability Ball Rollout (10 reps)
2B) Stability Ball Mountain Climber (8 reps per side)
Superset #3
3A) Plank with Arms on Stability Ball (30 seconds)
3B) Slow Stability Ball Crunch with Medicine Ball (15 reps)


Exercise Descriptions

1A) Hanging Knee Raise
Hang from a chin-up bar. Brace your abs. Slowly bring your knees to your chest by contracting your abdominals and rolling your hips backwards. Slowly return to the start position. This is a very difficult exercise. Adhere strictly to the recommended tempo.

Hanging Leg Pike
Hang from a chin-up bar. Brace your abs. Slowly bring your ankles to the bar and then slowly return to the start position. This is a very difficult exercise. Adhere strictly to the recommended tempo.

Start:



Finish:



1B) Stability Ball Jackknife
Brace your abs. Put your elbows on the bench and rest your shins on the ball.
With your arms straight and your back flat, your body should form a straight
line from your shoulders to your ankles. Keeping your back straight, bring your knees up to one side of your body by contracting your abs and pulling the ball forward. Pause and then return the ball to the starting position by rolling it
backward. Alternate sides with each rep.

Start:


Finish:



2A) Stability Ball Rollout
Kneel on a mat and place your clasped hands on the top of a medium sized ball. Brace your abs and slowly lean forward and roll your hands over the ball while the ball moves away from your body. Keep your body in a straight line and go as far as you can with perfect form. Contract your abs and reverse the motion to return to the upright position.

Start:


Finish:



2B) Stability Ball Mountain Climber
Place your hands on the ball. Keep your abs braced. Bring your knee up as close to your chest as possible. Slowly return the leg to the start position.
Alternate sides for all repetitions.

Start:


Finish:



3A) Plank on Ball
Place your clasped hands on the top of a medium sized ball. Keep your body in a straight line from shoulders to toes and keep your abs braced. Hold for the recommended amount of time.




3B) Slow Stability Ball Crunch with Med Ball
Lie on the stability ball with your feet spread slightly greater than shoulder width apart on the floor (a wider stance equals greater stability and an easier exercise). Curl your shoulder blades off the ball as if performing a regular
abdominal crunch off the floor. Slowly return to the start position - taking a full 3 seconds to do so.

Start:


Finish:



About Craig Ballantyne

Craig Ballantyne, CSCS, M.Sc., is one of the top Strength & Conditioning coaches in North America. He trains athletes and executives in Toronto and is a member of the Training Advisory Boards for Men's Fitness and Maximum Fitness magazines. Craig's fat loss and workout tips are featured every month in Men's Fitness and Maximum Fitness, and in numerous on-line newsletters. Craig’s trademarked Turbulence Training workouts and comprehensive workout manuals are featured on his website www.TurbulenceTraining.com.

About Craig's Trademarked "TurbulenceTraining System"

Men’s Fitness magazine and elite personal trainers are calling Turbuelence Training the most effective fat loss training system in the world. Craig Ballantyne’s workout programs are ideal for busy executives, students or parents with young children. In just 50 minutes or less, three days per week, you can get leaner, stronger, fitter and more muscular with a total strength and cardio workout, and you can even do it in the privacy of your own home. No fancy or expensive machines are needed since you can do so many of the exercise with your own body weight. To learn more, click the link below:

TurbulenceTraining.com

The 3 Best Bodyweight Exercises

By: Craig Ballantyne, CSCS, MS
TurbulenceTraining.com


Here are 3 kick-butt bodyweight exercises you can do anytime, anywhere to burn fat, stay energized, and avoid overeating.

Bodyweight exercises help you burn fat shockingly fast, without any fancy equipment.

1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced
1-leg exercise. But you can also do assisted single-leg squats with a band, or onto a bench, or even with a Stability Ball between your back and the wall.

If you aren't ready for single-leg squats, you can use Bulgarian
Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
hip bridges if you are a beginner.

2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet. And in this position, you can still use a close-grip to fatigue
your triceps, a "piked-hip position" to build your shoulders, or
even the Spiderman leg motion to work on your abs.

3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let your chest rest, while your back is strengthened. It's the perfect compliment to a pushup.

Do 8-12 repetitions per exercise. Don't rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each
circuit.

For a once-per-month challenge, do each exercise to failure in your final round through the circuit.

Get in shape fast with Turbulence Training,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Cut your workout and enjoy more time OUT of the gym...

"Turbulence Training is phenomenal, Craig's system has taught me more about bodyweight exercises than I knew was possible. Also with a busy life style he offers exercises that you can do
anywhere, anytime with little to no equipment. It is affordable
and worthwhile. Thanks Craig."
Darren Motuz, Winnipeg, Manitoba

"The dumbbell and bodyweight workouts are perfect for the small amount of exercise equipment I have at home, and I no longer regret not having a membership to a gym. Getting the best results I've ever had. Thanks again!"
Tylor McEchren

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com

Yes, You CAN Gain Muscle & Lose Fat at the Same Time

By: Craig Ballantyne, CSCS, MS
TurbulenceTraining.com

I have 3 BIG, and I mean BIG fat loss, body changing lessons to
share with you today...

First...

No one believes you can gain muscle and lose fat at the same time. I say, it's true. Not only do my Turbulence Training workouts prove it, but now science agrees.

Researchers from Purdue University showed men and women (with an average age of 61 - with one subject 80 years old!) were able to lose fat, gain muscle, get stronger, lower LDL cholesterol, and improve blood sugar control with a simple strength workout routine.

36 healthy men and women did strength training three times per week for 12 weeks, doing 3 sets of 8-12 repetitions.

By the end, the subjects gained an average of four pounds of lean mass and lost over four pounds of fat. This study show's it is possible to gain muscle and lose - at any age.

And you don't need fancy machines or an expensive gym membership, all you need is a professional program, like Turbulence Training, that you can do in the comfort of your own home.

Next...

I hear from men all the time who claim to be 6% body fat or less
(which is the level of a professional bodybuilder) but still have a
hard time seeing their abs.

This, by the way, is impossible. Listen, if you really are 6%,
you'll have an 8-pack, and you won't need any advice from me.

The problem is too many men and women believe that handheld body fat analyzers are accurate.

The truth?

Recent research shows these tools underestimate the amount of fat you are carrying on your body by 2.4 kg! That's 5 pounds of fat these handheld machines are neglecting to tell you about!

So don't get too smug with your handheld body fat readings, because it's likely underestimating the amount of fat on your body. Besides, its not about the machine, its about the mirror, how your clothes fit, and about losing the inches from your waist.

Worry about those, not some bogus readout on a machine.

And finally...

Everyone knows you don't burn fat with strength training, right? Wrong! A new study hot off the presses from the prestigous Journal of Applied Physiology showed strength training boosts metabolism by 10% after exercise and increases fat burning by 100%.

In this study, subjects did a standard 3-set strength training
program focusing on multi-muscle exercises and showed just how powerful "Turbulence" is for fat loss...

During strength training, you apply "turbulence" to your muscles, causing an increase in your metabolism and fat burning after the workout. That's how you build muscle and burn fat at the same time.

So forget about the "calorie readout" on the cardio machines. While strength training doesn't burn as many calories as traditional aerobic training during the workout itself, it continues to burn calories AND fat long after your workout.

And that's why you get a better body with Turbulence Training than you do with long, slow, boring, less-effective cardio.

Turbulence Training: Build muscle, burn fat, at the same time.

Get in shape fast with TurbulenceTraining,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS. Who else wants to get noticed in less than 2 weeks?

"Hi Craig - First, I LOVE your program. In just under two weeks, I have already started seeing definition - that has been my goal for as long as I have been working out (a LONG time)Keep up the GREAT work, and thanks!"
Susan Siceloff

"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."
Billy Williams

PPS - Here are the respective references for those 3 studies...

a) Am J Clin Nutr. 2007 Apr;85(4):1005-13.

b) J Appl Physiol 102: 1767-1772, 2007.

c) Hormone Research 2007;68:8-10.

PPPS - Cut your workout and enjoy more time OUT of the gym...

"I used to think you needed to spend hours in the gym everyday in order to see results. With the help of CB and TURBULENCE TRAINING, I have reduced my workouts from 2 hours per day, everyday, to 50 minutes every other day. All the while I have trimmed over 60 lbs. of body fat off my now lean and muscular body. Thanks CB!!!"
Rob Vickers

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com