My favorite fitness expert, Craig Ballantyne has just sent me a great article to give to my readers for FREE…
Here are, in order, the 7 key phases you need to go through in order to have the perfect “fat burning, lean body sculpting” workout.
1 – Self-Massage
I’ve been doing this half-heartedly for years, but recently started
taking this more seriously, using a foam roller, tennis ball, and
Acuball to “tenderize” my muscles prior to training. I’ll do some
videos and articles on this soon, I promise.
2 – Mobility Warm-up
Just like you see in all of the TT workouts, I use bodyweight
exercises, dynamic stretches, and even static stretches prior to
training – depending on my needs or my client’s needs.
3 – Explosive Exercise
Before I hit my main strength exercise, I’ll do a jump exercise (if
I am focusing on a lower body workout) or a medicine ball throw (if
I’m focusing on bench presses or military presses).
You’ve already used TT programs with jumps, but expect more medicine
ball throws soon.
4 – Main Exercise
Now I move to the main exercise, such as squats, deadlifts or bench
presses (and military presses or handstand pushups).
In your TT workouts, you’ll start with a superset of the most
important exercises as your main lifts.
5 – Assistance Exercises
We’re about 15-20 minutes into a workout by now, and this is where
I’ll add assistance exercises for my strength work or metabolic
circuits for a fat loss program.
6 – Ab Endurance Exercises
Personally, I’ve been doing a lot of the basics – planks, side
planks, Stability Ball planks, and rollouts. In TT programs, you get
a little more variety, including TRX or Ball Pikes, plus Jackknives,
cross-body mountain climbers, etc.
Just remember, you do NOT need (or want) to do crunches or sit-ups.
7 – Interval Training
If you are new to interval training, just listen to what Turbulence
Training Transformation Contest Winner Charles Hiller has to say
“Interval training, has opened my mind up to a better way of
getting in shape and loosing weight. I am spending much less time
in the gym, and obtaining results that I never thought possible –
over 30 pounds in 6 weeks with TT. I have more energy, feel better,
and no longer suffer bouts of depression. TT and intervals gave me
back my life.”
And from Turbulence Training fan, Annette Hall:
“As an aerobics teacher since the age of 16, it has been extremely
hard for me to accept that Intervals are the most effective fat
burning method of training. However, I realised after reading on
the TT site that if aerobics were effective I should have been as
thin as a stick and I wasn’t! Since switching to intervals and TT
workouts I have not only lost over 28 pounds, I am fitter than I
have ever been and am wondering why people bother with aerobics for
Interval training is powerful and proven, and is an essential part
of the perfect workout. If you aren’t using interval training in
your workouts, make sure you get the Turbulence Training for Fat
Loss System to discover how to boost your fat burning with
Let me know if you have any questions or suggestions.
To your success!
Craig Ballantyne, CSCS, MS
Author, Turbulence Training