Bodyweight Exercises or Machines for Fat Loss
Are bodyweight exercises or machines for fat loss better for you? Many people seem to flock towards the machines and getting an expensive gym membership. Do you really need it or will bodyweight exercises be all you need to lose fat and build some lean muscle.
Craig Ballantyne has the answer to whether or not you need machines for fat loss or whether bodyweight exercises will do the trick.
Bodyweight Exercises vs Machines for Fat Loss
Let’s talk about bodyweight exercise alternatives–can people really get a good fat burning workout just using their bodyweight and a set of dumbbells?
The answer is yes.
They don’t need fancy machines or expensive gym memberships?
No.
There’s nothing magical about machines. And to be honest with you, machines are only designed for the “average sized” person. So if you are short or tall, you are really out of luck.
If you train at home, or on the road while traveling for business, you’re not going to have access to fancy equipment. You might have to “get by” with only dumbbells and your bodyweight.
But since you only have a short amount of time to workout, say 3 sessions of 45 minutes per workout per week, it is a big help if we can pair dumbbell and bodyweight exercises together in our workouts.
(Hey, I’ve tried training a client on a Bowflex…and we spent more time trying to set-up the machine for different exercises than he did using it. Eventually we got him to get a set of powerblocks to avoid the hassle.)
On the other hand, there are dozens of bodyweight exercises we can use for bodysculpting for the lower body, abs, and upper body that require no set-up at all.
Craig Ballantyne’s favorite Bodyweight Exercises are…
a) Spiderman Pushups
b) Any single leg exercise (from single-leg squats, to split squats, to the many types of step-ups I use, to all the lunges you can think of)
c) Total body ab exercises (I try to avoid crunching motions – bodyweight crunches are limited in effectiveness, so I prefer to use total body ab exercises like mountain climbers)
d) Close-grip Pushups (these work a woman’s arms better than any triceps kickback ever will)
e) Lying Single-Leg Hip Extensions for the butt
f) Chin-ups for arms (and there’s even a really cool way for men and women to do assisted chin-ups if they are just starting out on this exercise, and I’m not talking about those expensive, gigantic assisted pull-up machines)
Best Use of Bodyweight Exercises
One of the best uses of bodyweight exercises are in fat burning bodyweight circuits. These circuits are a great replacement for regular cardio and even for intervals.
Take 3 upper body bodyweight exercises and alternate them with 3 lower body bodyweight exercises. Rest 1 minute and repeat 3-5 times for a 20 minute bodyweight workout. Bodyweight exercises are great for all us desk jockeys, because it improves our mobility and reduces upper body tension.
Bodyweight training gives you fast fat loss, at no cost, and without the need for a 2nd garage in your house to store all the equipment. You can take your bodyweight workouts outside in the summer, on the road when you travel, and even on holidays so that you don’t miss a workout.
Bodyweight Exercises Manual Turbulence Training
Pick up your Turbulence Training Bodyweight Exercises Manual Today!
Don’t waste a single second in the gym,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS – But you say you don’t have time? If she does, you do!
“I bought turbulence training because I just started working, and time had become an issue, working 70 hours a week with a family of five kids, making every minute count is a definite priority. The workouts are great, easy to follow and I’ve lost 15 lbs since Jan.
Thanks so much for this great program.”
Christine, Washington State
Pick up your Turbulence Training Bodyweight Exercises Manual Today!
“I have been doing your workouts for a month or so now, and already I am getting better results than I got with 6 months of personal training last year!”
Dr. Matt Freedman
Discover Chiropractic Center
North Hollywood
“I’ve been employing Turbulence Training with my clients for some time now, and I can say that they are delighted with results, not only because of the fat they burn, but also because of the time they save. Program is great for busy people – basic, most efficient principles in comprehensive and practical form. And I can add from personal experience, Craig is real professional and great guy in conducting business with his clients and associates.”
Davor Krudna., Martial Arts Instructor and Conditioning Coach,
Croatia
I have been using bodyweight exercises for some time now working out at home with just some dumbbells and a bench. When I use to workout at the gym I always had to wait for machines and the machines restricted my movement. You actually work more muscles when you are using free weights and bodyweight exercises. My body feels a lot stronger because of the bodyweight exercises I am doing.
Pick up your Turbulence Training Bodyweight Exercises Manual Today!
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Ab Workouts - The Truth About Ab Workouts - Dangerous Ab Workouts
Today’s article is the Truth About Ab Workouts. I hope you aren’t still doing hundreds of situps to try to get the six pack abs of your dreams. There are so many abs workouts out there and you never know which are the ones you will see results with. I remember in the past doing all those ab gadgets and machines and never getting anywhere. Thankfully I am no longer doing those. I’m just following through Craig’s Turbulence Training workouts.
Check out Craig Ballantyne’s Truth About Ab Workouts article below. It actually sounds a bit like what I did growing up. Hopefully this wasn’t your too. He will also give you a couple tips on what ab exercises are hurting your back and are dangerous exercises.
OK over to Craig Ballantyne with his truth about ab workouts.
The Truth About Ab Workouts
By Craig Ballantyne, MS, CSCS, CTT
=> http://turbulencetrainingworkoutreview.com/ttforabsdvds
When I first started lifting weights and doing ab workouts, I really didn’t know what I was doing. So let me tell you about some of the crazy ab exercises and training sessions I did back in the day involving ab crunches, sit-ups, and so many other ineffective and potentially dangerous exercises.
You see, I had started working out for the typical teenage boy reasons. I wanted to get big muscles to impress girls, and I wanted to get bigger, stronger, and faster for soccer and hockey.
My first ab workouts were done at the local YMCA after a few of my friends and I snuck in one night. We were those kids who went from machine to machine, not knowing what we were doing, and annoying – and probably intimidating – all of the regular customers.
And for that, I apologize, and to make it up to you, I’m going to share some really great ab workouts after I tell you about the abdominal exercises to avoid.
After causing havoc at the YMCA, I started lifting weights in my parent’s basement after purchasing a traditional York barbell machine weight set. Every other night, when I was 16 years old, I would go downstairs and do a full body workout routine followed by 100 crunches.
I did that because that is what the workout booklet told me to do.
Eventually, after buying a few fitness magazines and reading about the ab workouts of pro bodybuilders and fitness models, I started adding sets and reps of different ab exercises to the list. Soon I was doing hundreds of crunches, bicycle crunches, side crunches, and even sit-ups.
And while these exercises made my abs burn, nothing changed in the mirror. Well, at least not in terms of my abs. The weight machine exercises were helping pack on some muscle – in addition to the manual labor done at my after school job, and because of my teenage hormones.
Eventually I came to the decision that ab crunches and sit-ups were not helping me achieve my goals. By that time, I was in college and had access to a fully equipped, state-of-the-art gym. Plus, the Stability Ball had made its entrance into the fitness world.
So at this time, I was doing ab workouts that used stability ball crunches, Russian twists, and decline situps, and while my abs were sore, sometimes my back was sore too.
Truth About Ab Workouts – Some Abs Exercises Can Be Dangerous
The problem with this approach and these ab exercises is that they are all potentially dangerous for your low back. Each of these abs exercises puts your spine in flexion or rotation, and research has shown that rotation and flexion are the exact movements that cause herniated discs in your low back. Ouch.
I was shocked to find this out, but as soon as I did, I removed these from your workouts. They should be used rarely, if ever, and the great news is that you don’t need these exercises if you want to build six pack abs or have great ab workouts.
So if you find your back stiff and sore, you need to stop those exercises immediately. As mentioned, one day I stopped doing all of these ab exercises in my workouts.
They weren’t helping or making a difference for my six pack abs, but they were hurting my back. So they had to go. In reality, as long as you are keeping the fat off with interval training, metabolic resistance workouts, and diet, you’re going to have sexy abs. You don’t need to do 30 minute ab workouts.
However, you do need to do certain ab exercises to protect your back and improve your performance in sports, lifting, and every day tasks. (Great abs even help in the bedroom.)
So here’s what you need to do now. If you’re a beginner, you MUST throw away all of the crunches and sit-ups that you are doing, and you’re going to switch over to stabilization exercises like planks, side planks, and this cool little exercise called “The Bird Dog”.
These movements will help you build up abdominal endurance – and a nice flat stomach – so that you are ready for advanced ab exercises.
When you are at that point, you’ll want to use “anti-extension” and “anti-rotation” exercises like stability ball rollouts, TRX fallouts, stability ball “stir the pot” movements, and many more that I’m going to share with you in an advanced ab workouts article.
Get started with the TT for Abs DVD workouts here
==> Order your Ab Workouts DVD Today!
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
OK that did sound a lot like what I have gone through. But like I said I am way past that. Most of my ab exercises are using a stability ball or bodyweight exercises you can do at home. They are a lot more fun then doing situps and you may even break a sweat.
If you go to the page you can watch a free video of Craig doing Workout A. Maybe you even want to give it a try.
Stay Motivated!
Darren
Lean Body Fitness Articles
http://leanbodyfitnessarticles.com
P.S. If you decide to grab this fabulous offer I’m going to throw in a few bonuses for you. Just go through the link above to purchase and then email me (darren [at] leanbodyfitnessarticles.com) your receipt number and I will sent you the Turbulence Training Interval Report and the Turbulence Training Hot Zone Fat Loss Program.
So that’s the Truth About Ab Workouts, hopefully this has changed your abs life for the better.
Order your Ab Workouts DVD Today!
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Fat Burning Bodyweight Cardio Workouts for Vacation
You’ve come to the right place if you are looking for Vacation Fat Burning Bodyweight Cardio Workouts. So many people take vacations a year and most come up with the excuse that the hotel gym isn’t adequate or that there is no gym. It’s hard finding a hotel with a gym that meets your needs. Why not change your workout to suite the hotel instead of change the hotel to suite your workout? There are over 100 bodyweight exercises out there to choose from. Lets get started.
Now over to an article from bodyweight exercise expert, Craig Ballantyne.
Fat Burning Bodyweight Cardio Workouts for Fat Burning on Vacation
You’re surrounded by nothing. Stuck in a house or hotel, miles from the furthest gym.
Perhaps visiting the in-laws, or a seminar in Independence, Ohio (trust me, I’ve been there), but you still want to do a fat burning workout.
You can’t even go for a walk because its a) raining, b) snowing, c) there are no sidewalks (hello Independence, Ohio).
So what can you do?
A bodyweight cardio fat burning workout to the rescue. Some other trainers might call it metabolic conditioning, and sure, you can do similar workouts with kettlebells or even dumbbells, but those implements can’t help you now because you are stuck in the middle of nowhere with now way out.
The only “equipment” you have is your own body, but all they taught you in gym class was how to do crunches, pushups, and flexed arm hangs. And you aren’t doing that from the doorframe here in the doubletree.
Fortunately, I’ve spent my entire adult life researching wild workouts, exotic exercises, and bodyweight movements. My bodyweight exercise obsession all started back in college, when I came home for a Christmas break in my freshman year, and had no ride to the gym, or even the money to afford a day pass.
So instead, I went through all of my old issues of Men’s Health magazine and put together a list of every body weight exercise I could find. Eventually, I stumbled across a workout that wasn’t full of crunches, situps, and plain old pushups. I somehow managed, at the age of 19, to figure out a bodyweight circuit that was tough, worked the entire body, and didn’t require equipment.
Fast forward fifteen years later, and I’m still on the hunt for more bodyweight workouts. You’ve probably used one of my bodyweight challenges from Men’s Health magazine, or found one of my workout videos on youtube.
This fat burning workout video below is probably my most famous, the no-equipment 5 rounds of 5 minutes bodyweight workout program. You don’t need anything – other than your own bodyweight – to get an amazing full body workout, anytime, anywhere.
Bodyweight Cardio 3 Workout B Video
Get your copy Now!==> 101 Bodyweight Exercises for Fat Burning on Vacation
You don’t need to be outside to do this bodyweight cardiofat burning workout, but hey, it doesn’t hurt to be out in the sunshine, getting a glorious sweat on with this intense bodyweight workout.
A minute of bodyweight exercises doesn’t sound like much, but seriously, when you get down to the brass tacks, it sure is a heck of a challenge. I’d love to know what you think of this workout and other ones like it. I have dozens of interval-type workouts that don’t require you to sit on a stationary bike or use a treadmill. And you absolutely have no need to ever suffer the ‘dishonor’ of slow boring cardio ever again.
Thanks to bodyweight exercises (plus kettlebells, dumbbells, TRX exercises, etc.), there are far too many fun workouts out there that can help you burn fat without the need for expensive, overcrowded gym memberships.
That said, you can also do a tremendous workout in a hotel room (even in Independence, Ohio), in your in-laws living room, your backyard, the park, or even your office (but you’ll want to shut the door, of course).
Bodyweight cardio fat burning workouts to the rescue.
For over 101 bodyweight exercises plus more bodyweight cardioand a 6-month bodyweight workout plan, get the Ultimate Bodyweight Exercise deal here.
==> 101 Bodyweight Exercises for Fat Burning on Vacation
You’ll be able to burn fat with bodyweight exercises anywhere,
Craig Ballantyne, CSCS, MS
I know what you are thinking…. Bodyweight exercises aren’t enough workout for you. I use to be into working out with heavy weights and using all the machines in the gym. I never thought I would get a workout from Bodyweight Exercises either. Then I was left without a gym membership and lack of time to workout or get out of the house to workout so I tried Craigs Turbulence Training Bodyweight Cardio 3. I was left breathless. The elyptical machine, treadmill, rowing machine and exercise bike have nothing on this workout. This blew them all out of the water.
Every time I go on vacation I can just take my bodyweight workouts with me on my phone and do them anywhere I desire. No need to find the hotel gym that’s hidden away in the back corner with limited equipment. Give these Fat Burning Bodyweight Cardio Workouts for Vacation a try and you won’t regret it.
GET YOURS NOW!!!==> 101 Bodyweight Exercises for Fat Burning on Vacation
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2 Reasons Beginners Shouldn't use Long Slow Boring Cardio Workouts for Fat Loss
If you are a beginner it is very important that you begin your fat loss workouts properly. There are too many beginners out there starting their fat loss workout program wrong and hurting themselves or getting no results. This usually results in them giving up and getting discouraged about fat loss and workouts all together. Don’t be one of those beginners.
I’ll turn you over to Craig Ballantyne the fat loss expert to give you the truth about beginner fat loss workouts.
The Truth About Beginner Fat Loss Workouts
The last thing you want a beginner to do is long, slow, boring cardio workouts.
Two reasons why:
1) Beginners will get an overuse injury from doing too much exercise volume too soon.
I had many new clients come to me after injuring themselves trying to get back in shape by doing excessive cardio. Please don’t make the same mistake.
We had to spend weeks rehabilitating their injuries before we could kick their fat loss workouts into high gear.
2) Long, slow, boring cardio doesn’t very work well – if at all – for fat loss.
Research has shown that doing 300 hours of cardio (6 hours per week for 50 weeks) resulted in only 5-6 pounds of weight loss in American men and women.
That’s a waste of time.
So what’s a better beginner fat loss workout?
Let me explain.
FIRST, we start by doing a general bodyweight warm-up circuit.
Most old-school workouts tell you to do a 10-minute warm-up on a treadmill, but that’s a waste of time.
How does a treadmill prepare you for a total body workout?
Answer: It doesn’t. Jokes on us when we waste our time with it.
In the Turbulence Training workouts, you’ll get proven bodyweight circuit warm-ups that get you ready for fat loss.
SECOND, we do a lot of bodyweight resistance training, often while lying down on a mat.
That’s right, you’ll discover how to work your body and burn calories while LYING DOWN.
You’re going to be shocked by these exercises. In the Turbulence Training Beginner Workouts, you’ll see how to use total body exercises to burn fat with little or NO equipment, all done in the comfort of your own home.
THIRD, we finish off with interval training.
And YES, beginners can do interval workouts.
Here’s how I know this:
1) Researchers have used interval training in all types of populations, such as overweight beginners and even in cardiac rehabilitation (talk to your doctor though first, of course, if you have any medical conditions).
2) Research shows that subjects PREFER interval training over long cardio. So there you go, I’m not the only one who thinks cardio is boring – even subjects who volunteer for research studies would rather do interval training.
3) The most important interval training fat loss research study was performed on overweight beginner level women.
That study found that women who performed interval training on a stationary bike lost more belly fat than woman who did long slow cardio.
Case closed.
Fortunately, with the Turbulence Training Beginner Workout program you also get my “Bodyweight Cardio” program that replaces interval training if you don’t have a bike.
You can get that workout, plus three more beginner fat loss workouts here – all for less than the price of a greasy large pizza meal from one of the big chains:
Get it here => 4 Beginner Fat Loss Workouts
Beginners can lose fat very fast with these workouts,
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
I hope all those beginners out there learned something here. Yeah!!! No more long, slow, boring cardio workouts. I know I learned not to do the treadmill for a warmup. If you really think about it, it only makes sense to warmup with exercises and movements you will actually be doing in your workout. These bodyweight warmup exercises really get your blood flowing and warmed up for your workout. If you are lifting weights in your workout I would also recommend doing a warmup set with less weight before your actual set.
Don’t forget ==> 4 Beginner Fat Loss Workouts
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The Best Fat Loss Body Transformation Workout
By Craig Ballantyne, CSCS, MS
Turbulence Training
Why does it seem like every Turbulence Training Transformation Contest winner uses the TT for Buff Dudes and Hot Chicks workout program?
It has such an odd name, but it is easily the most popular program used by contestants in the final four weeks of their dramatic body transformations.
Let’s take a look at this at home fat burning workout to see what makes it so special and effective for fat loss.
There are three fantastic short, burst workouts in this program, and one of them uses a secret type of bodyweight interval training never-before-seen in any other Turbulence Training program.
Plus, there’s a secret way of contracting the muscles in every repetition in this program unlike any other program before it.
This special method activates more muscle fibers and depletes more glycogen, and therefore should put more turbulence on the muscles – therefore resulting in more calorie burning – therefore resulting in more fat loss – and in more Buff Dudes and Hot Chicks.
The workouts also contain more of a specific type of exercise that always make a workout more difficult. You can expect to sweat more, grunt more, and perhaps curse at me a little more than usual.
But that’s okay, I can take it. Do your worst, because you’ll be feeling it tomorrow, but loving the results too.
If you’re ready to join the Transformation Contest Winners and use the most popular TT program, “TT for Buff Dudes and Hot Chicks”, you can get it here:
==> Turbulence Training for Buff Dudes and Hot Chicks
You’ll also receive a bonus workout called, “TT Transformation” that I created as a follow up to “Buff Dudes-Hot Chicks”
I know – it’s a really silly name.
But the results are incredible,
Craig Ballantyne, CSCS, MS
Creator, Turbulence Training and programs with silly names
PS – Just say no to slow boring cardio on an empty stomach.
Use this program instead:
=> Turbulence Training for Buff Dudes and Hot Chicks
This program is proven to be the best for TT Transformations.
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10 Exercise Bodyweight Workout For You
Special Report by Craig Ballantyne, CSCS, MS, Men’s Health featured writer
It’s the perfect time of year for bodyweight training.
It’s not too hot anywhere in the world, from California to Sydney, Auckland to Alaska, Boston to Barcelona, and all the other cities in between.
It’s a great time for training and you can take this 10-exercise bodyweight session to the park.
This is Workout A from Phase 3 of Craig Ballantyne’s 6-Month Turbulence Training Bodyweight Manual.
By the way, here are a few exercise substitutions if you do this one at the park without a stability ball:
- For 1B, put your feet on steps instep of the ball
- For 3A, do 1-Leg RDL’s instead of 1-leg curls
- For 5B, do mountain climbers instead of the jackknife
1A) Prisoner Squat (15 reps)
1B) Feet on Ball Pushup (12 reps)
2A) Bulgarian Split Squat (12 reps)
2B) Chin-up (Max-1)
3A) Stability Ball 1-Leg Curl (10 reps)
3B) Spiderman Pushup (6 reps)
4A) Walking Lunge (15 reps)
4B) Side Plank Leg Lift (8 reps)
5A) Rotate Lunge (10 reps)
5B) Stability Ball Jackknife (15 reps)
You can finish with intervals, or do intervals the next day when you have a day off from bodyweight exercises.
It’s the perfect plan for the park, the gym, or your home.
And if you want the rest of the program, you can get it PLUS Bodyweight Cardio 3 PLUS the TT Bodyweight Cardio 1000 for only $19.95 this week only.
That’s less than a couple of greasy pizzas, and a heck of a lot better for your abs too.
So get your 101 bodyweight exercises here that give you a 6-Month program for losing fat and gaining muscle:
Burn fat and build muscle at the park.
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Workouts for a Busy Gym
Gyms are busy. Too busy. And it is always busiest when you settle in for your TT workout with its awesome fat-blasting supersets.
I know it drives you nuts when you are trying to pair lunges and presses while someone is taking up valuable workout space chatting or doing some pointless fluff exercise. Why can’t they just get out of your way and let you finish your super effective TT workout?
Crowded gyms are such a big problem that I designed the following TT workout that helps you perform my trademark “noncompeting” supersets – the most effective way to lift for fat loss – without letting anyone get in your way. This new version of TT lets you get it done right, even in a busy gym.
The secret to this workout is the pairing of two exercises that can be done at the same bench and often with the same weights. So you won’t lose your spot between exercises. Camp out in your little area, work hard, and you’ll get lean and lose fat faster than ever.
NOTE: This workout originally ran in Men’s Fitness magazine, but I’ve actually improved the workout just for you! Always looking out for my TurbulenceTraining.com subscribers.
Workout Guidelines
- Workout 3 days per week alternating between workouts A & B. Rest 1 day between sessions.
- In week 1, you will follow an A, B, A schedule. In week 2, a B, A, B schedule. In week 3, an A, B, A schedule, and in week 4, a B, A, B schedule.
- Each pair of exercises constitutes a “Superset”. In each Superset, do one set of the first exercise followed immediately by the next (1A & 1B) and then repeat.
- Rest 1 minute after completing the exercises in the Superset (i.e. after 1A & 1B).
- Repeat each Superset until you’ve completed a total of three sets of each exercise in the pair, then move on to the next pair.
- Use a 2-0-1 lifting tempo for all exercises (except for any holding exercises like the plank). Take 2 seconds to lower the weight, pause briefly, and then take 1 second to lift the weight.
- Finish each workout with stretching for the tight muscle groups only.
- For full exercise descriptions and photos, see the Turbulence Training manual.
Warm-up
- If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.
- Never skip a warm-up.
Perform this circuit 2x’s using a 2-0-1 tempo:
- 10 reps of bodyweight squats or step-ups
- 20 seconds for the plank
- 8 reps of kneeling pushups or regular pushups
- 10 reps of inverted bodyweight rowing exercise or band pull
- Perform 2 warm-up sets for each exercise in the first Superset.
- 1 set of 8 reps with 50% of the weight you will use in your “real” sets.
- 1 set of 8 reps with 75% of the weight you will use in your “real” sets.
Turbulence Training Interval Training Guidelines
- Research has shown that interval training is very effective for fat loss.
- It is recommended that the stationary cycle be used for interval training because it allows for an easy transition between
work and recovery. - Finish each interval workout with stretching for the tight muscle groups only.
Beginner Interval Workout:
- Warm-up for 5-minutes.
- Perform an interval by exercising for 30 seconds at a hard pace (at a subjective 7/10 level of intensity) – i.e. fast walking.
- Follow that with “active rest” for 90 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity) – i.e. slow walking.
- Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.
Advanced Interval Workout
- Warm-up for 5-10 minutes.
- Perform an interval by exercising for 30 seconds at a very hard pace (at a subjective 9/10 level of intensity).
- Follow that with “active rest” for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity).
- Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.
Workout A
1A) Wide-stance Squat (8 reps)
- Set your feet 4-6 inches wider than shoulder width, your toes pointed forward.
- This superset works best if performed in a squat rack that also has a chin-up bar.
1B) Chin-ups (6 reps)
- If this is too hard, perform a Reverse-grip Lat Pulldown.
- Rest 1 minute and then go back to Squats.
- Do this Superset 3 times and then move on to the next Superset.
2A) Barbell Step-ups (8 reps per leg)
- Use a step that’s high enough so that your knee is bent 90 degrees.
- If you have to use DB’s for the step-ups, take an extra 30 seconds rest when going from the step-ups to the rows.
2B) DB or Barbell Row (8 reps)
- Keep your lower back naturally arched.
- Rest 1 minute and then go back to Step-ups.
- Do this Superset 3 times and then move on to the next Superset.
3A) Side Plank (5 reps per side)
- Contract and brace your abs for 10 seconds per repetition while keeping your body in a straight line.
3B) Stability Ball Jackknife (12 reps)
- Rest 30 seconds and then go back to Side Plank.
- Do this Superset 3 times and then go to the Intervals.
Workout B
1A) Low-Incline DB Chest Press (8 reps)
- Set the incline to one notch above the flat-bench position.
1B) DB or Barbell Romanian Deadlift (8 reps)
- Keep your lower back naturally arched for the entire
movement.
- Rest 1 minute and then go back to 1A.
- Do this Superset 3 times and then move on to the next Superset.
2A) DB Close-grip Chest Press (8 reps)
- Push the dumbbells straight up, not together.
2B) DB Rear-deltoid Lateral Raise (8 reps)
- Keep a tight arch in lower back and lean forward as far as possible.
- Perform this exercise extra slowly so that you don’t use momentum.
- Rest 1 minute and then go back to 2A.
- Do this Superset 3 times and then move on to the next Superset.
3A) Elevated Push-up (12 reps per side)
- Place one hand on a 4-inch step or box and lower your body as far as possible.
3B) Stability Ball Rollout (15 reps)
- Keep your body in a straight line at all times–don’t allow your back to round or bend backward.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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Categories: Exercises and Workouts Tags: Chest Press, Circuit, Exercises, Fat-Blasting Supersets, Gyms, Interval Training, Interval Workouts, Lateral Raise, Lunges, Presses, Push-up, Romanian Deadlift, Supersets
300 Movie Workout Fat Loss For Men & Women
The 300 movie workout is the talk of the fitness world. It’s helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.
The 300 workout is legendary, having been featured in Men’s Health and on ESPN. Everyone’s looking for the 300 workout on the ‘Net. So I made mini-version of the workout for the average guy and gal, see those below.
But first, here’s how the original 300 Workout goes…but don’t try this at home…
a) Pullups – 25 reps
b) Deadlifts with 135lbs – 50 reps
c) Pushups – 50 reps
d) 24-inch Box jumps – 50 reps
e) Floor wipers – 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell – 50 reps
g) Pullups – 25 reps
And remember, there is NO scheduled rest between exercises.
Although eventually, you’ll slow down.
I tried this workout last week and managed to get ‘er done in only 19 minutes and 7 seconds. But what about a 300 workout for you?
Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 – still making for a total body challenge.
For example, you might do this 200-repetition workout – this is
great for a man with moderate fitness:
5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows
Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.
An intermediate woman could do a 150 rep workout:
5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches
Add in 50 rope skips for 200 total repetitions – or 150 skips for a full 300.
Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.
Don’t train like this everyday. Just use one of these workouts once every other month as an extra challenge.
For your regular fat burning workouts, stick to the Turbulence
Training workouts for men and women. You’ll boost your metabolism, burn fat, and maximize your fitness so that you’ll be ready for your very own 300 test day.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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Categories: Exercises and Workouts, Fat Loss Tips Tags: Men's Health Magazine, Mini 300 Workout, Movie Workout, Workout
Brady Quinn's Workout
Former Notre Dame Quarterback Brady Quinn has the ultimate beach body physique. A chiseled chest, rock hard abs, and defined arms to go along with low body fat.
He built his body training at Athletes Performance in Arizona. But more importantly, he didn’t build it with machines or slow cardio. That’s not what you need to build a cover model physique.
In fact, Brady built his muscles and abs with the basics. He did squats, presses, dumbell rows, and bodyweight exercises. All forms of exercises you can do at home to build muscle and burn fat.
Brady also avoided traditional high rep workouts to get cut. These so called toning workouts are a waste of your time. If you want to get muscle, and to get rid of fat, you need to use multi-muscle movements and to do them for about 8 repetitions per set – not 15 to 20 repetitions per set.
For the full rundown of Brady Quinn’s workout program, pick up the July 2007 issue of Men’s Health magazine. If you can’t get the magazine, here are some simple rules to follow to gain muscle and lose fat:
1) Use basic exercise movements, such as squats, presses, rows, pushes, and pulls.
2) Use a resistance that allows you to perform about 8 repetitions per set.
3) Use supersets, to get more exercise done in a short amount of time.
4) Finish your workout with interval training, not long slow cardio. Interval training promises you more results in half the workout time.
Training with the basics in a lower rep range will build muscle and boost your metabolism, so you are burning fat 24 hours a day. Forget about the fat burning zone of slow cardio workouts, that’s an inefficient way to workout.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
Related Posts:
Categories: Exercises and Workouts Tags: Beach Body Physique, Brady Quinn, Chiseled Chest, Defined Arms, Low Body Fat, Rock Hard Abs, Workout Program
Fat Burning Bodyweight Circuit Exercises
When you travel, you worry about missing your workouts and eating poorly…So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)…and bodyweight circuits for “no-equipment fat burning”.
And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we’ll focus on replacing intervals with bodyweight circuits.
To do a bodyweight circuit…
a) Pick 3 lower body exercises
b) Pick 3 upper body exercises
c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises
d) Rest a minute.
e) Repeat 2-3 more times until you are done 20 minutes
For example, this is a great circuit that doesn’t need any equipment
1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)
Whew. That’s pretty advanced…for a beginner, we’d slow it down like this and take some breaks between exercises…
1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)
Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
