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Posts tagged Shoulder Blades
WARMUP FOR 30 MINUTE CIRCUIT CHALLENGE
Aug 31st
CLICK HERE FOR A FREE WORKOUT!! www.turbulencetraining.com This is a great warmup for the bodyweight 30-minute challenge workout. Do each of these exercises with no rest in between, rest one minute and then repeat one more time. So, to start you’ll do a Prisoner Squat. To get in position, place your feet wider than shoulder width-apart and your hands behind your head with your elbows back. Next, squat down while pushing your hips back. Tip if you’re really tight or inflexible then don’t use as wide of a stance as that can really stretch your groin. Next up is the Offset Pushup. This is a regular pushup, however, one hand is in front of the other. So, do all reps for one side, and then switch over to the other side. From there you will go up against a wall to perform the Stick-up exercise. With your feet six inches in front of the wall and your butt, shoulder blades, elbows, wrists and head against the wall, raise your arms up overhead and then bring them back down into your sides and repeat. The more you sit at a desk or in a car with bad posture, the more difficult this exercise is going to be. Immediately from there, go into the Cross-Crawl Exercise. This is just a standing abdominal movement, but also involves coordination. So, start with your hands up overhead, and then bring your opposite arm and knee together, alternating sides. Once you’ve done all your reps, you’ll then go into Reverse Lunges. So, step back and then drop your hips straight down. Do about five …
15 Minute Express Workout A
Aug 23rd
www.turbulencetraining.comVisit Turbulence Training to get your FREE sample fat burning workout. Click here to get started www.TurbulenceTraining.com Welcome to the TT Express workouts. These workouts are designed to give you the maximum results in the minimum amount of time. You will be doing the interval and strength training as well as a warm-up in these 15-minute circuits. You will go through as many of these circuits as you can in 15 minutes. You will want to set up a timer or use your watch to time your exercises for 30 seconds. If the exercise requires you to do one side, you will do 30 seconds on that side and then another 30 seconds on the other side. Start out with lying on the ground doing 30 seconds of stability ball leg curls. Lie down on the mat with your heels on the ball. Bridge your hips up and use your hamstrings to curl the ball in and out. Make sure when you curl in, your hips stay up and you maintain that bridge. Move into 30 seconds of kneeling pushups. If you are strong enough to do regular pushups, that is ok. Keep your body in a straight line as you lower down and drive back up. Keep it controlled on the way down and drive back up. Your abs will be braced and you will work your triceps, shoulders and chest to push up. The next exercises are great for mobility of the upper back called “W’s” and “T’s”. Rest the ball just under the chest. For the “W’s”, put your arms out in front of you as you pull your shoulder blades apart. Squeeze them back …
TT 2K10 Workout A
Jul 30th
CLICK HERE FOR A FREE WORKOUT! www.turbulencetraining.com This is Workout A from the Turbulence Training 2K10 Program. We are going to start out with 3 mini bodyweight circuits and perform them 8 times each with 1 minute of rest in-between each exercise 1) Jump Squats – Legs are hip with apart, squat down and jump up as high as possible, keepingyour hands behind your head. As soon as you land, jump up again. Repeat 15 times. 2) Pushups – Place the hands on the floor slightly wider than shoulder-width apart and you feet on a bench. Lower down and to return to the start position. Keep your body in a straight line at all times. Do as many times as you can 1 time short of failure. For example, if you normally do 15 then you will only do 14 in that set. 3) Satiability Ball W,Y,T.- Lie on your chest on the ball and stick your arms out in front of you. Squeeze the muscles between your shoulder blades and tuck the elbows back into your sides in a W position. Then, stick your arms out in a Y-position with thumbs up. Squeeze the muscles between your shoulder blades and raise your arms a few inches. Slowly return to the start position. Then, stick your arms out in a T-position with thumbs up. Squeeze the muscles between your shoulder blades and raise your arms a few inches. Slowly return to the start position. Next exercise is a superset using a barbell squat or a dumbbell split squat going nice and slow on the way down for 3 second of eccentric movement. Followed with 3 supersets …
Fat Loss Workouts with TT Depletion Workout B
Jul 28th
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com In this fat loss workout we are going to focus on a bodyweight circuit. So, you will do this circuit for 20 minutes with NO rest whatsoever. The first exercise to start is Jumps. You’ll want to get a nice and wide, strong stance, then bend your knees slightly, and do jumps for 30 seconds. Once you’re done that exercise, immediately go into Prisoner Squats. Placeyour hands behind your head and bring your elbows back. Next, push your hips back and squat down while keeping your back flat and chest up. Repeat this motion for 30 seconds. Next up is Close-Grip Push ups. So it’s like a regular push up, however, now your hands will be shoulder-width apart and as you perform the push up be sure to tuck your elbows into your sides. Then immediately afterward, you will move into some type of rowing exercise. That can be either Bodyweight Rows are Dumbbell Rows. For bodyweight rows, place the bar at hip height and take an overhand grip. Next, row your chest up to the bar, making sure to squeeze your shoulder blades together at the top position. Do this for 30 seconds. To finish off the bodyweight circuit, you will do X-Body Mountain Climbers. Starting out in a regular push up position, bring your knee up to your opposite elbow and then back out, while alternating sides. Once again, this will be for 30 seconds in total. Now that you’ve made your way through the circuit, go right back at it, with no rest and do this workout for …
Bodyweight Workouts with TT Mini BW Circuit Workout B
Jul 23rd
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