reviews
Posts tagged Ups
Bench exercises, Step ups, dips, leg raises
3
www.metamorphfitness.biz Three simple intermediate exercises that can be done with any park bench.
Fat Loss Workouts with TT February 2007 Workout A
6
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 …
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 …
Gain Muscle and Lose Fat with TT 2K9 Fusion Workout A
4
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 …
Evolution of Pullups
24
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 …
