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 …

CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Today I’m going to show you the evolution of pull-ups, going from a beginner style to the hardest kind you can do. If you are new to pull-ups and cant do any actual pull-ups, you want to start with an inverted row. You will be underneath a bar and rowing your chest up to the bar. It’s a great way to start. You can do a beginner version of inverted rows by bending your knees. Hold onto the bar with an overhand grip. Keep your hips up and pull your chest up to the bar. Squeeze your shoulder blades at the top. This will help strengthen the muscles between your shoulder blades, the back of your shoulders and your lats. Once you are a little stronger, you can straighten your legs out, switch to an underhand grip. This will work your biceps more. For underhand inverted rows, you will have more of a narrow grip and pull your chest to the bar. Next well switch back to an overhand grip and back to a wider grip. This is back to working the muscles at the back of the shoulder blades and between the shoulder blades. You can put your feet up on a stability ball to give you more of a challenge. Those are all inverted row variations to get you started. Next are assisted pull-ups and chin-ups. You need to take the bar of your squat rack and set it up about head height. You will be doing the pull-up and chin-up movement, but you will still be standing on the floor. This is for beginners as well. Simply work as much as possible …

CLICK HERE for a FREE WORKOUT www.turbulencetraining.com With Reconstruction workout C, you’ll actually be doing a 10-exercise bodyweight circuit Challenge where you go through the circuit as many times as you can in 20 minutes. The Challenge has two levels; one for beginner and one for advanced. If you are a beginner, then you will perform 10 repetitions for each exercise, whereas an advanced individual will perform double that at 20 repetitions per exercise. So, you’ll start out by placing your hands up behind you head and complete a series of Prisoner squats. Get your elbows back, squeeze your shoulder blades together, feet slightly wider than hip width apart, and then push your hips out as you squat down and then back up. Repeat. After the Prisoner squats you’ll go down to the ground for Close-Grip push-ups. So, for this exercise place your hands shoulder width apart and elbows tucked into the side. Next up are Stability Ball Leg Curls. Be sure to bridge those hips up and then curl in and out. Once you are finished doing that exercise, keep the stability ball with you as you are now going to do 1-Legged Jackknives. If you are doing 10 repetitions, that means 10 in total, so 5 for one leg and then 5 with the other. If you are a beginner or you can’t do the 1-Legged Jackknives, then just do regular stability ball jackknives. Also, these can be done with either your hands on the bench or on the floor. Now you’ll stand back up and do Diagonal Lunges. Proper form for this …

CLICK HERE for a FREE WORKOUT!! www.TurbulenceTraining.com Were going to start out with 1 superset and then move into a kettlebell circuit. Superset #1 Were going to start with Deadlifts paired with a 1-arm standing shoulder press. For the Deadlifts, position yourself in front of the bar with your feet just about hip width apart. Put your hands on the bar with an overhand grip. Sit back while keeping your chest and head up and the bar is right up against your shins. Stand upright, nice and strong and slowly lower back down for a 1-second pause. Each time you go down, you will rest for 1 full second. Do 8 reps. For the Shoulder Press, hold the dumbbell at your shoulder with your palm facing toward your head. Drive up and back down for 8 reps on each side. Rest 1 minute and repeat this superset 2 more times. Superset #2 This is the kettlebell 555, which means there are 555 repetitions in this circuit to finish out workout C. Start with 100 kettlebell swings. Go as hard as you can, but you can use a lighter kettlebell for this if you need to. Stand with feet slightly wider than hip width apart. Drive back through your legs and hips and back up. Try not to use the grip too much. Just use your hands as hooks on the kettlebell. You should be getting all of your power through your hips. Do these for 100 reps, breaking them down however you need to do them (50 x 2, 20 x 5). Next, you will do 100 Prisoner Squats and 50 Stability Ball Jackknifes. Prisoner Squats Positionyour hands …

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 …

CLICK HERE for a FREE WORKOUT!! www.turbulencetrainingforabs.com This is Workout C from the TT AAA Abs program. We’ve already gone through 2 intense workouts, but we’re going to finish off with a total body circuit called the X9 Factor. Start with kettlebell swings. These are 2-hand swings and you need to power up with the hips. Drive them back and power them back up. Move immediately into extended pushups. Move your arms out in front of you as you lower yourself down and back up. The next exercise is a stability ball pike. This is a more advanced version of the stability ball jackknife. Place your feet on the ball and your hands on the floor and pull the ball in as you push your hips up until you are in a pike position. Try to get your hips as high up as possible. If you are not very flexible, just do jackknifes in place of them. Move immediately into stability ball back extensions. Plant your feet against a wall or something stable. Your chest is supported by the ball. Placeyour hands behind your head and raise yourself up and back down. Next is a 1-arm kettlebell swing. Make sure you are driving back with your hips and back up. If you are more advanced, you can do snatches in place of the swings. Do all reps on one side and then do all reps on the other side. Next you will do high rep close grip pushups. Tuck your elbows into your sides with your hands closer together as you move down and back up. Do as many as you can. Move immediately into stability ball leg curls …

CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com You’re probably thinking two workouts per week at only 20 minutes are not enough to lose fat. To be honest, however, if you combine a great diet with those two workouts, then you’ll experience incredible changes. But, if you want to do a little more then you can do my favourite stability ball circuit on your off days. This is an excellent way to strengthen your abdominals as well as your hamstrings in a way that is hard to replicate with barbell and dumbbell exercises. This 10-15 minute circuit will be six exercises added on at the end of a Depletion workout or you can use it as a third workout and include intervals at the end. For the circuit, you will complete each exercise with no rest in between. Once you have completed a circuit, rest one minute and then repeat two to three times. For the stability ball circuit you will alternate between ab exercises and lowerback exercises. To start, you will do the stability ball ab rollout. What you want to do is place your knees on a mat, your hands on top of the ball, and then roll out and back in. Now, there are many different ways to do this exercise. For instance, you can roll out and back in quickly or you can go really slow on the way out and quick on the way back in. The important thing is to mix it up every time you work out. Also, be sure to keep your abs braced and your body in a straight line throughout the exercise. After the rollout exercise, you will do …

CLICK HERE FOR A FREE WORKOUT! www.turbulencetraining.com This is the TT 15 Minute Express Workout. These are 15 minutes circuits (A, B & C). In each circuit, you will do 30 seconds of each exercise. If you are doing an exercise like dumbbell rows, you would perform 30 seconds on each side. The first circuit will take you about 4-1 minutes to go through all 6 exercises. Then I want you to do that as many as you can in 15 minutes. If you are new to this workout, just go through the circuit 1 or 2 times for the first week. After that, you can go really hard. The first exercise is a dumbbell squat. You will need dumbbells and a bench for this first workout. Hold the dumbells in each hand and squat for 30 seconds. You will work your upper back by holding the weights. Next will be 30 seconds of decline pushups. Put your feet on the bench and lower down for a 2 second count and power back up. Move immediately into dumbbell rows. You will probably use the same weights as you did for the squats. Put one knee and hand on then bench, keeping your back flat, back knee is slightly bent and row up for 30 seconds. Switch sides and do rows for another 30 seconds. Next up are Bulgarian split squats for 30 seconds, but you’ll do these at 1-1/2 reps. Lower down and only come half way up, lower back down and then drive all the way up. Switch legs and do 30 seconds on that side as well. You won’t have much time in between exercises, so move immediately into stability ball rollouts for 30 …

CLICK HERE FOR A FREE WORKOUT!www.turbulencetraining.com This is workout C from the Advanced TT 15 Minute Express Workout. We’re going to do all strength training exercises in this circuit and it will only take you about 3 to 3-1 minutes to get through it. You should be able to get it done about 4 or 5 times during the 15 minutes. Start out with a dumbbell split squat starting out with 30 seconds on one leg and then switch to other side. Move immediately into a dumbbell chest press (you’ll probably use a heavier weight than you did with the split squats). Press up and in and then down and out. You’ll probably get in about 10-12 reps for this. Start out more conservatively with these and use a weight you can do about 12 times because you will definitely tire out as you go along. Next, you will do 30 seconds of chin-ups with an underhanded grip. Move immediately into 30 seconds of stability ball jackknives with your feet on the ball, elbows on a bench and your body in a straight line. Tuckyour knees into your chest and back out. Finish with 30 seconds of dumbbell Romanian deadlifts. You can probably use the same weights you used for the chest press. Push your hips back, chest is out in a proud posture and stretch your hamstrings. Make sure you have your timer that goes off every 30 seconds to move you to the next exercise. Be conservative the first time through this circuit, take it easy and work your way up and then to really hard for the last 3 or 4 circuits and then you …

CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is the intermediate level Turbulence Training workout B. You will begin with the warm-up for the intermediate level and then begin your first superset with dumbbell squats and stability ball rollouts, which is a difficult abdominal exercise. So, for the db squats, hold the dumbbells at your sides at arm’s length with your feetslightly wider than shoulder width apart. Next, you will squat to parallel and then push back up while keeping your chest and head up. Be sure to keep your shoulder blades together and have a nice proud posture at all times for 8 repetitions. Move quickly over the stability ball rollout. To get in position for this exercise, begin by kneeling on a mat with the ball close to you and your hands down low on the ball. With your abs braced, rollout, stretching the abdominals, and roll back in. So, as you go out, keep your body in a straight line and feel the stretch and then contract your abs to come back up. Be conservative and only go out as far as you feel comfortable. You will perform all repetitions of this exercise and then rest for one minute and repeat the superset 2 more times for a total of 3 supersets. In the second superset of workout B, you will do a dumbbell reverse lunge which is like a split squat and pair that with a side plank. For the reverse lunge, hold the dumbbells at your side and step backwards, bend your front knee and drop your hips straight down, keeping the back …