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Bodyweight Workouts with TT Members Oct. 07 BW Workout
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CLICK HERE for a FREE Workout!! www.turbulencetraining.com Here is a great bodyweight warm up to start out a workout. You’ll find that this warm-up as a couple more exercises than you may be familiar with in a warm-up, but the goal is to have you better prepared for your actual workout. So to start out, you’ll begin with a Y-Squat. Place your feet shoulder-width apart and your hands up in the Y position. Next, push your hips out, squat down, and then drive up and repeat. Be sure to keep your hands back throughout this exercise. Next is the Push up exercise or Kneeling Push ups if you’re a beginner. From there, you will go against the wall and do the Stick-up exercise. So with your hips, elbows, wrists, shoulders, and head against the wall, lift your shoulders up over head and then back down. This is a great exercise to warm up your upper back and increase your shoulder mobility. Next, is the Mountain Climber exercise. From a push up position, bring one knee up to your chest and back out, alternating sides. Keep your hips low and brace your abs. After that exercise you will follow with the Forward Lunge exercise. Take a step out,drop your hips straight down, and drive up with that lead leg. Alternate sides. Once you have done all reps for the lunge, immediately go into the Waiter’s Bow exercise. This movement is very similar to the Romanian Deadlift or a Goodmorning exercise. So, grab a skin fold from your low back with one hand and place the other across your chest. Next …
30 MINUTE CIRCUIT CHALLENGE
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com In the 30 minute bodyweight circuit challenge, you will be doing something slightly different than the BW 500 and the BW 1000. Instead of trying to do a certain number of repetitions in as short of a time as possible, this time you will go through the circuit over and over again for a total of 30 minutes to see how many repetitions you can do. For you trainers out there, this type of workout is a great way to add an extra challenge into your fat burning Boot camps. All you have to do is set people up at different exercises and have them go through the circuit. Now, for those attempting this challenge, it’s up to you to do the exercises with good form and to be honest about completing all the repetitions. When I first did this fat burning workout it was outside on a playground and I was able to do 580 repetitions, meaning I went through the circuit 5 times with one extra time through the pull-ups. All you need for this circuit is a place with monkey bars so that you can do your pull-ups and your rowing exercises. That way you can do your workout outside and enjoy the summertime weather. A couple of things you want to keep in mind while going through the circuit include; rest as little as possible between exercises or no rest at all Iron Man style. This is when you don’t rest at the end of the circuit, between exercises, or even during an exercise. You’ll notice that there are fewer repetitions per exercise in this …
Bodyweight Workouts with TT BW Cardio 2.0 Workout A
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com In this workout it’s a 70 rep advanced bodyweight strength circuit. Now I know that 70 reps don’t sound like a lot, but these are actually some of the hardest bodyweight exercises. Also, for these exercises you won’t be going to failure or doing a lot of repetitions, but what you’re going to do is build up strength in each exercise. So, you’ll do a few repetitions per exercise and then move on to the next in circuit fashion. It’s just a different way of exercising. The first time you do this workout, only go through the circuit two times, and then work up with each workout so that eventually you are doing 5 circuits. You’ll find that these workouts go by pretty quickly. Also, you won’t rest between exercises, instead, do all 8 exercises, and then rest a minute, and repeat the circuit. So, after you’ve finished your warm-up, you’ll start with the first exercise, the Tuck Jump. For this exercise, jump up in the air while bringing your knees to your chest. As you land, bend your knees to soften the land and then jump up again. Repeat for 6 repetitions. Immediately move into a One-Legged Squat for 6 repetitions per side. Squat down to parallel and then come back up. Doall reps for one side and then switch legs. From there, you’ll do 3 Pull ups. So, it doesn’t matter how many you can do, only do 3. Once you’ve finished your pull ups, go right into Shoulder Press Push ups. Place your feet on a bench with your hips piked …
Bodyweight Workouts with TT Mini BW Circuit Workout B
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com We’re going to start with underhand inverted rows with more of a narrow grip. You are going to do as many as you can to failure. Pull your chest up to the bar, using your biceps and squeeze your shoulder blades. Move immediately into Bulgarian Split Squats. Put your back foot up on the bench, drop your hip down and get a nice stretch through your hip flexor area. All of the work will be done on your lead leg in the front. Do 15-20 repetitions on each side. Finish off this mini-arm circuit with close grip pushups. Bring your hands in closer andtuck your elbows into your sides. Do as many reps as you can with the pushups. Rest 1 minute and repeat this superset 2 more times for a total of 3 supersets. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started www.TurbulenceTraining.com And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here www.ttmembers.com For the most effective exercises to burn belly fat and get ripped abs visit www.turbulencetrainingforabs.com To see real people just like you lose weight fast visit www.transformationcontest.com For daily fat loss workout updates and controversial fat burning tips, visit www.TTFatLoss.com
