All you want to know about turbulence training
Posts tagged Weights
Lunges
Aug 13th
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Today you’re going to discover how to do lunges, but first, lets look at a big pet-peeve of mine in terms of program design. The thing that bugs me is that trainers tell everyone to do lunges, but most people have terrible form. So overall, I’d say lunges are the most over-rated exercise in your program. You need to learn how to do them correctly, so today you’ll also get a good lesson on lower body training. So, we will look at split squats and lunges. Specifically, when to use them, what to start with, and how to progress. A pet peeve of mine is seeing trainers take beginners through a series of lunges when really they should have no business doing lunges in the first place. A lunge is a very difficult exercise that requires not only a lot of coordination, but a good deal of lower body strength as well, both of which beginners or overweight individuals tend to lack. On top of that, many overweight individuals have knee problems so performing lunges only intensifies the pain. So when I see trainers taking these individuals through a series of lunges along with giving them weights before they can even perform the exercise properly you can imagine how irked I get. Instead of lunges, what I like to do is have people start with split squats. A split squat is really just a stationary lunge. So to get in position; place one leg in front and one behind,drop your hips straight down and then drive back up. The great thing …
Advanced 15 Minute Express Workout A
Jul 29th
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 …
Back and Shoulder Exercises
Jul 11th
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Today I want to talk to you about muscle groups that are often overlooked when building a beach body. They are the deltoids, lats and upper back. Now, most people think that the chest, biceps and triceps are the only areas to train. If you really want to stand out at the beach with a nice V taper in your physique, you really need to train your shoulders and your upper back so you look great and have great posture when you are on the beach. I’m going to show you a superset that will take you about 5 10 minutes to do when you are pressed for time or you can add it to your regular workout to help you build more muscle in the right spots. The first exercise is a dumbbell shoulder press. Choose a weight where you can do 8-12 repetitions. Stand with feet shoulder width apart and start your shoulder press. Keep it controlled and be sure not to bang the weights together at the top. Press up overhead and slowly lower back down. Move immediately into dumbbell rows. Choose a weight where you can do 8-12 repetitions on each side. Kneel on the bench, keeping your back leg slightly bent and put that lead hand flat on the bench with a slight bend in the elbow. Hold the weight down at arms length and row up. Keep your elbow tight to your body and your back flat and row it back down, keeping it controlled. Repeat 8-12 repetitions on the other side. Rest 1 minute and repeat this superset 2 more times for a total of 3 times.Visit …
Advanced 15 Minute Express Workout C
Jun 24th
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 …
300 Spartan Warrior Workout To Gain Muscle & Blast Away Fat (No Weights Or Equipment Required)
Aug 17th
Posted by admin in Video
25 comments
Directions: Complete all reps of one exercise, then move immediately to the next. May take breaks when needed, but the goal is to finish the entire 300 reps in shortest amount of time possible. “The 300 workout gets its name from the total number of repetitions that must be completed during the session. Contrary to popular belief, this workout was NOT performed every single day, or even weekly, for that matter. This is more of a challenge workout that is used sparingly to monitor progress and gauge your overall fitness level. This body weight 300 challenge workout will provide the same benefits as the original movie 300 workout, but may be easier for most of you who want to workout at home without any equipment. I want you to try one of these workouts this week and leave your time in the comments section below.” It’s a killer bodyweight workout that will help you shed fat and to get ripped like the Spartans in the movie 300. The great thing about this workout is that it requires NO weights or exercise equipment. You can easily do this workout at home. When you do this workout make sure you start a timer so you can keep track of all your progress. I’ve tried this workout before and it is definitely one to where you will be sore the next day. It’s a great workout to lose fat and gain muscle – not to mention to help burn fat and develop a six pack. Try this one out and let me know what you think. Facebook: www.facebook.com Music by: Kevin MacLeod – incompetech.com