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Posts tagged Zone
Fat Loss Workouts with TT Hot Zone Workout Warmup
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is the August 2008 Hot Zone Workout. The 4 hot zones of the body are the pressing muscles and the chest, the torso area, the back of the legs and the upper back area. If you train and exercise for one of those areas, everything else will get trained and boost your metabolism. Those are the 4 hot zone areas were going to be going after in each workout (A, B & C) and even the warmup workout. This is the bodyweight warmup for the Hot Zone Workout. We’re going to start with 4 exercises and make sure we hit the chest, abdominals, the back of the legs and the upper back. Start with a Y-Squat. Put your hands up in the Y position and keep your shoulder blades back. This will work the upper back and the back of the legs. Next is elevated pushups which will work the upper chest and abdominals. Place one hand on a dumbbell or something about 4-6 inches off the floor. Doall reps on one side and then switch to the other side. 1-Leg Romanian Deadlifts are next. This is one of my favourite exercises to really get my hamstrings warmed up for squats. Stand on one leg, keeping a slight bend to it. Push the other leg straight back and feel a nice strong stretch in your hamstring and come back up. You will also use your glute when you come back up. You can use the wall for balance if you need to. Do 8-10 reps on each side. Your next warmup exercise is a Stick-Up. Keep your heels about 6-inches from the wall and press your back …
HOT ZONE WORKOUT
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CLICK HERE for a FREE WORKOUT www.turbulencetraining.com This is workout B from the Turbulence Training Hot Zone program. It starts out with a really powerful superset for your upper body and upper back. In the first set you’ll double up by doing an incline press to flat press for eight repetitions each. And although you’ll be tired after doing the incline, because you will follow with the flat press, you should still be able to do the same amount of weight. You’ll then go immediately to the underhand inverted row to form a triset to start out this workout. So, with the bench at a 45 degree angle, bring the dumbbells down and out and then up and in. After this, immediately flatten the bench and repeat another 8 reps for the chest press. From here, go right into the inverted row. Place the bar at hip height and take an underhand grip on the bar. Next, row your chest up to the bar, making sure to squeeze your shoulder blades together at the top position. After you’ve completed all sets for the first group of exercises you’ll then challenge your legs and abdominals with dumbbell Step-ups and stability Ball Rollouts. For the step-ups, place the dumbbells at your sides and put one foot up on the bench. Next, use your hamstrings and glutes of the lead leg to pull yourself up and then slowly lower yourself back down. It’s important to keep that lead leg up on the bench the entire time. Doall reps for one side and then switch sides. Go right into the rollout exercise and start by …
Fat Loss Workouts with TT Hot Zone Workout A
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is Turbulence Training Hot Zone Workout A. You are going to do 4 exercises that are mandatory and one additional superset that is optional. The first superset will start with a dumbbell split squat. Get into your split squat stance anddrop your hips straight down and drive off your lead leg to come back up. This is really going to work your glute, hamstring and quadricep of your lead leg. This will work your lower body hot zone and a little bit of your upper back as well. Do all reps on one side and immediately switch to the other side. Move immediately into a pushup with your hands on a stability ball. This will work your pressing muscles in your chest, but also your abdominals to keep you in a straight line. Rest 1 minute and repeat that superset 2 more times. In this second superset, we’re going to work our upper back and our abdominals directly. The first exercise is a dumbbell chest supported row on the bench. Put the bench in an incline position and lean with your chest on the bench. Grab your dumbbells and row them up, making sure you are squeezing your shoulder blades together. This will really isolate your upper back. The next exercise is a cross body mountain climber. Get into a pushup position and pull your knee up into your opposite elbow while keeping your abs braced, alternating sides. These are very similar to a regular mountain climber, but you will get some diagonal movements which will …
