www.turbulencetraining.comVisit 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 This is workout B of the Reconstruction workout program. You’ve done workout A as well as the off-day workout and so now you’re into another hard workout. Now in this workout you won’t be performing supersets, but instead trisets (3 sets of exercises with no rest in between). So, you will do a combined 2 trisets for a total of 6 exercises in workout B of the Reconstruction workout program. For your first exercise you have the option between Deadlifts or Dumbbell Squats. With the Deadlift, you will squat down in front of the bar and bring the bar right up to your shins, keeping your chest and head up, and then pull the bar up as you stand in an upright position. Next, slowly lower down, keeping the bar nice and close. What I’ve found is that many people cannot get into that low position because their body is too tight and not mobile enough, hence the need for the Reconstruction workout. If you are unable to do this exercise, then we have an alternative for you instead the DB Squat. With the Dumbbell Squat you are not required to go as low, but nevertheless, still a very similar movement. So for this exercise, as you squat down, place your …

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 …

CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com I was once stuck in a tiny hotel room in Sydney, Australia, but still able to do a great total body bodyweight workout. And Im going to share that fat burning workout with you today so that you can workout anytime, anywhere. There are a number of reasons travellers have for skipping workouts, including not enough time, the gym isn’t open 24 hours, or maybe your hotel doesn’t even have a gym. If any of these reasons hold true, then you can easily and quickly get your exercise in with this bodyweight hotel room. I always like to start my bodyweight workouts with a squatting exercise. Now the choice is yours if you’d like to do a prisoner squat or a Y-squat. However, choose one where your arms are up in the air so as to get your back involved in the exercise as well. While performing the squat, be sure to keep your elbows back and squeeze your shoulder blades together. As you are squatting simulate the sitting-in-a-chair motion. If regular squats are too difficult, then you can always use the bed to squat down onto. Perform 10 repetitions for this exercise. Another great exercise to warm-up the body is the push-up and so you can do these for 10 repetitions. If you’re a beginner, then you can use the bed and do incline push ups. By leaning against the bed, you are taking some of the weight off, thus, making the push-up easier to perform. Unfortunately, there isn’t anything in the hotel room where you can do inverted …

CLICK HERE FOR A FREE WORKOUT! www.turbulencetraining.comVisit Turbulence Training to get your FREE sample fat burning workout. Click here to get started www.TurbulenceTraining.com This is Workout B from TT Hardcore 2K10. You’ll be doing 6 repetitions of 6 exercises in this workout. Start with a barbell complex, but start with an empty barbell for the first time you go through this. You can even use a broomstick for this. If you are training at home, you can even use dumbbells. Start with Romanian Dead Lifts. Press your hips back as far as you can, keep a flat back and then drive back up to feel that stretch in your hamstrings. Next up is a hang clean (6 reps), so you will do a little dip, drive up and catch the bar underneath. You want to get that extension, especially when you have some weight on it. Move right into front squats. Keep your elbows up, push your hips back as you lower and drive back up for 6 reps. Next is a military press. You will be limited in this entire complex by the weight you can military press or push press, but I want you to choose a weight you can press overhead 15 times. Press up and with your last one, bring the bar behind your head to move directly into a back squat. For back squats, press your hips down and back and drive back up. Finish with a forward lunge. Step forward, lunge and drive up, alternating sides. You will find that your upper back and legs will be a little fatigued with this complex. Do these 6 exercises with 6 repetitions for …

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 …

CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is the August 2008 Hot Zone Workout. The 4 hot zones of the body are the pressing muscles and the chest, the torso area, the back of the legs and the upper back area. If you train and exercise for one of those areas, everything else will get trained and boost your metabolism. Those are the 4 hot zone areas were going to be going after in each workout (A, B & C) and even the warmup workout. This is the bodyweight warmup for the Hot Zone Workout. We’re going to start with 4 exercises and make sure we hit the chest, abdominals, the back of the legs and the upper back. Start with a Y-Squat. Put your hands up in the Y position and keep your shoulder blades back. This will work the upper back and the back of the legs. Next is elevated pushups which will work the upper chest and abdominals. Place one hand on a dumbbell or something about 4-6 inches off the floor. Doall reps on one side and then switch to the other side. 1-Leg Romanian Deadlifts are next. This is one of my favourite exercises to really get my hamstrings warmed up for squats. Stand on one leg, keeping a slight bend to it. Push the other leg straight back and feel a nice strong stretch in your hamstring and come back up. You will also use your glute when you come back up. You can use the wall for balance if you need to. Do 8-10 reps on each side. Your next warmup exercise is a Stick-Up. Keep your heels about 6-inches from the wall and press your back …

CLICK HERE FOR A FREE WORKOUT! www.turbulencetraining.comVisit Turbulence Training to get your FREE sample fat burning workout. Click here to get started www.TurbulenceTraining.com This is TT Hardcore Workout C. This metabolic resistance circuit that we start with is one of my favorites I’ve ever put together. This will challenge you in so many different ways. Start with a depth jump. Elevate yourself a little less than a foot or even less than that. If you are not ready for the jump, you can do regular jumps or bodyweight squats. However, if you are only able to do bodyweight squats, you are probably in the wrong workout. It’s very advanced. Make sure you do not preform this on concrete floors. Step off with one foot and right into a squat and immediately jump straight up and land soft with your hips back to absorb the force of the jump with your muscles. You will do 6 reps. Move to a deadlift. You will hold for a 2 second pause at the bottom of each repetition. Move the bar right up against your shins, use an overhand grip, press your hips back while arching your lower back. Pull up and slowly lower down for 3 seconds, pausing for 1 count. Reset, arch your back and pull up. Do 8 reps. Move immediately into pushups. You will be doing 50% of your maximum number (if you can do 60, you will only do 30). Lower down, keeping your abs braced and holding your body in a straight line and drive back up. Finish with a Turkish get-up with a kettlebell. Lie down, bring the weight up …

CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com You will start this workout with a warm up of 3 exercises. The first exercise is a Prisoner Squat. With your feet shoulder width apart, keep your elbows back (your elbows always have to be back for this exercise to be effective) and hips back. Squat down and up. Beginners can do a simple bodyweight squat with your arms straight out in front of you. Do these for 10 Reps. The next warm up exercises are pushups, however, if you are a beginner, do kneeling pushups. The last warm up is a stick up against the wall (shoulder blades together and up against a wall) or inverted rows with a bar. You can also use a rear deltoid raise to warm up the upper back and increase shoulder mobility. Go through this warmup circuit 2 times with 8-15 reps depending on your fitness level. If you are a beginner, do 8 reps or even 5; whatever warms you up, but not too much. Now we’ll move right into the supersets. I havent used these exercises in any TT workouts before this, but they are all variations of exercises I do use. Superset 1 The first exercise in this superset is an Alternating 1-arm dumbbell press. You will not be able to use as much weight as you do for your 2 arm presses. Lie on the bench and press both arms straight up. Hold one arm at the top as you bring the working arm down. Do 6 reps per side. Move immediately into a Deep Step-Up . With regular step ups, you are close to the bench and drive straight up, but with these you …

CLICK HERE for a FREE WORKOUT!! www.TurbulenceTraining.com Youre about to discover an amazing medicine ball abdominal exercise circuit published in Men’s Health Medicine magazine from the December 2008 issue. If you’ve seen the magazine, then you will have seen there are a lot of crunches and even some sit-ups in there. But, if you’re not an advanced college athlete, then you probably don’t need to be doing those exercises. You especially want to avoid those types of exercises if you sit at a desk all day and have lower back problems. So, I’m going to take most of the exercises from that program and do them in this circuit, but replace the sit-ups and crunches with alternative versions that are still effective for your abs, but easier on your lower back. This is going to be a 10 exercise circuit, with 20 repetitions per exercise. If you’re advanced, then you can use a medicine ball; otherwise you can use a basketball, or a soccer ball. You will start the medicine ball abdominal circuit with the big circles exercise. So, place the ball above your head and then bring it down and around, and up the other side, and then around again. Continue this motion for 10 repetitions, and then switch directions for another 10 repetitions. The second abdominal exercise is the Woodchopper. To perform this exercise, place the ball out in front of you and swing the ball straight up and down, making sure to squat down while bringing the ball down. Repeat for 20 repetitions. Once you’ve …

CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is the 2K9 Fusion Fat Loss program and in this workout we are going to start with Barbell Squats and pair that with Decline Push-ups. Now, if you’re unable to do the BB squats, then you can simply do one-legged squats instead. For the BB squat, you will want to have the bar at chest height, step underneath and rest the bar on the meat of your upper back (trapezius muscle). Next, brace your abs, unrack the bar and step back. Your feet will be slightly wider than hip-width apart, with your chest and head up,push your hips back and squat nice and low. Drive up through your heels and glutes. Immediately without rest, go into the decline push-up. For this exercise, place your feet on the bench and your hands on the ground and perform a regular push-up. If this type of push-up is too difficult, then you can do a regular push-up. Now for the one-legged squat, there are a couple different ways of doing it. The first is performing the squat with a bench behind you. So, with your arms stretched out in front for balance, simply squat down onto the bench, and then drive through your leg back up. Just be sure to move in a controlled fashion on your way down, don’t just drop your butt down hard on the bench. The alternative way is doing the squat without the bench. For the next superset you will pair Dumbbell Bulgarian Split Squats with Stability Ball Roll Out. With one foot out in front and your other foot back on the …