reviews
Posts tagged Repetitions
hotel room workout
25
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 …
Hardcore Workout B
5
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 …
30 MINUTE CIRCUIT CHALLENGE
25
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 …
Kettlebell Dumbell Bodyweight Exercises
2
www.turbulencetraining.comVisit Turbulence Training to get your FREE sample fat burning workout. This video is from my kettlebell, dumbbell, bodyweight workout program. For the supersets, do not rest between exercises and rest one minute after the superset before repeating again. Workout 1 Superset #1 Pistol Squats Leg Squats & DB Incline Chest Press KB/DB Pistol squats for advanced users 6 reps per side. If you need a break between reps, then take it. Do this superset for a total of 3 times. Superset #2 KB/DB 1-Legged Romanian deadlift & KB/DB Row Hold the KB in front of you, push your hip down and bring one leg out behind you as you drop down. Keep your back flat. The KB really helps to keep your balance as gravity pulls you straight down. Repeat this superset 3 times. Superset #3 DB Squat & Decline Pushups Perform high repetitions for both exercises. Finish up with interval training. Workout 2 Superset #1 KB/DB 1-Arm Swings & Spiderman Pushup For the Swings you want to swing the KB or DB through your legs and then really explode through your hips to bring the weight up to your shoulders. Do all reps with one arm, then switch to the other side. The Spiderman pushups you’ll do 10 reps per side, alternating sides. Superset #2 – 1-Armed 1-Legged KB Press & Waiter’s Bow As you perform the press exercise with either a KB or DB, try to keep one foot off the ground as much as possible. Perform the Waiter’s Bow for 15 repetitions. Superset #3 1-Armed KB Squat and Press & X-Body …
Medicine Ball Ab Workout Exercises
25
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 …
