Tag Archives: Turbulence Training

How to Workout at Home

How to Workout at Home

Posted on 27. May, 2009 by .

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Lately, I haven’t felt the need to go to the gym because I’ve been training with my beloved Kettlebells which I let gather dust for quite sometime. I also decided that I’m going to get my Russian Kettlebell (KB) Certification in August so the heat is on in terms of preparing for this gruelling and demanding task. I also haven’t been wanting to go to the gym lately, not because I don’t feel like it, but because:

  • It’s been so nice outside here in Cali lately that I’ve been doing some of my workouts outdoors. My favorite workouts have been doing HIIT at a nearby park and KB swings.
  • My dog has been left by herself all day that I couldn’t bare to leave her alone for another hour and a half (I go to the gym after work).

So, when I chose a Turbulence Training (TT) workout, I chose one that incorporated equipment that I already have and have bodyweight (BW) exercises (which are not as easy as most people think). Another main consideration for me was my Kettlebell training. I needed a workout that had KB exercises in place in order to avoid overtraining.

My criteria lead me to March Madness. I know what you’re thinking…it’s not March…haha. Craig released this workout this year in honor of athletes and it mimic how they train in the real world. I absolutely love this workout for the many reasons I mentioned above and also because I didn’t expect it to be so tough. Once again, my expectations from a TT workout were exceeded – I have yet to find a TT workout that didn’t challenge me.

Without further ado, here is how my workout went. I am now on my second week on this routine and this is workout B.

Warm-up Circuit

• 2 times through the circuit using a 1-0-1 tempo for each exercise.
• Prisoner Squat – 10 reps
• Jumping Jacks – 40 reps
• Pushup – 12 reps
• Split Squat – 10 reps per side
• Stick-up – 10 reps

Workout BKB-BW 10×20 Circuit

I went through this circuit 2 times through.

#1 Kettlebell (KB) Squat – 26.5 lb KB x 20 reps
#2 Extended Pushup – 20 reps
#3 KB Swing – 35 lb KB x 20 reps
#4 Walking Lunge – 20 reps per side
#5 KB High Pull – 26.5 lb KB x 10 reps per side
#6 Mountain Climber – 10 reps per side
#7 KB 1-Arm Swing – 26.5 lb KB x 20 reps per side
#8 Close-grip Pushup – 20 reps
#9 KB 1-Arm Row – 26.5 lb KB x10 reps per side
#10 Stability Ball Leg Curl – 20 reps

I’m sweating buckets after this workout but I feel great! Next week, I plan to go through this circuit 3 times through – wish me luck!

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5 Reasons Why this Workout is Effective for Fat Loss

Posted on 13. Feb, 2009 by .

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My Eye Candy

Ok, the picture doesn’t have anything to do with the post but it sure helps for some inspiration…wink, wink.

It’s Thursday (as I write this) and this means that it’s time for Turbulence Training workoutBuff Dudes, Hot Chicks – Workout C.” This goes on in my head….aaaaahhhhhh. Why? I just happen to remember my gym session from last week with the same workout and I remember saying to myself, “What the f*ck was Craig thinking?” (excuse my French).

I’m not the only one who chose this workout, other TT Members like Matrix2Pyro, Crystal, Erin, and others are also dying from this workout. This is what they have to say about it:

Matrix2Pyro: “I wanted someone to call 911.” and “I think Craig was mad while he was designing this workout.”
Crystal: “If this doesn’t make me a hot chick, I don’t know what will.”

When I first looked over this workout, I didn’t think it would be a killer. But, as I read it again on my way to the gym last Thursday, I got nervous. While I’ve done most of the exercises before and I know I can definitely perform them, it was how it was supposed to be carried out that had my heart beating fast just by reading it. Probably not as fast as if I was in the middle of a High Intensity Interval Training. Ok, maybe a tad bit lower.

Intrigued?

Here is my workout:

Workout C (weight per side) – SQUEEZE every repetition on top of the exercise

Superset #1 (# of sets x # of repetitions x weight)
1A) DB Reverse Lunge – 3x12x25 reps
1B) Stability Ball Jackknife – 3×15 reps
No rest in between sets

Superset #2
2A) BB Romanian Deadift – 3x10x70
2B) Elevated Pushups – 3×10 reps per side
No rest in between sets

Superset #3
3A) DB Row – 1x15x20, 2x12x20
3B) Stability Ball Leg Curl – 3×20
No rest in between sets

Timed Intervals

1) Bodyweight Squats
a. (20 second squats + 10 second hold in bottom position x 8 rounds)

2) Pushups
a. (20 seconds pushups + 10 second hold in top position x 4 rounds)

3) Plank + Side Plank
a. (20 second plank + 10 second side plank alternating sides x 8 rounds)

4) Touchdown Lunges + T-Pushups
a. (20 seconds lunges + 10 seconds T-pushups x 2 rounds)

Most Turbulence Training workouts look “easy” on paper. But, when it’s performed properly and as prescribed by Craig, they are killers!

So, what makes this workout so tough and effective:

  • No rest in between sets – This is the first TT workout I’ve ever done where Craig didn’t allow any time for rest in between sets. I tell you he’s a mad man. Combined with all the other reasons below, this workout tests your endurance while performing strength training exercises!
  • High repetitions – Again, most TT workouts that I have performed so far usually had at most 10 repetitions for each exercise. For this workout, almost every exercise had to be performed at 10 repetitions or higher. So consider this equation: higher reps = more muscle fatigue = tougher exercise.
  • Squeeze on top of the exercise – Another TT first! This is Craig’s newest exercise tip. He says that, “Squeezing on top of the movement requires you to use lighter weights for all exercises.” To me, this translates to using more muscle fibers which makes it a more effective exercise but also tougher.
  • Compound movements – lunges, deadlift, pushups, jacknife, planks, squats etc. are all considered compound movements which means that it recruits the majority of your muscle groups. Hence, it gives you a total body workout which makes it all the more exhausting.
  • Tabatas – the first time I heard this term from Andy (another TT Member), I was like “Taba what?” Craig adapted the Tabata Protocol into the timed intervals which he placed at the very end of this workout. Ross Enamait explains why Tabatas are tough and more effective in this article: Tabata Intervals. This workout includes not just one but FOUR tabatas – enough said.

So, now you know. If you’ve been thinking about showing off your abs at the beach this summer or even the gym, don’t forget to grab your copy of TT for Abs . CB is giving 25% off and it ends today, Friday the 13th…bwahahahaha. Ok, that was corny.

I gotta tell you that I’m glad that I only have to do this workout 2 more times. After that, I probably won’t go back to it..lol. Joking aside, I have a lot of other TT workouts to choose from but if I just wanted to kick my butt, I just might go back to this workout just for sh*ts and giggles.

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My Hardcore Turbulence Training Workout

Posted on 15. Jan, 2009 by .

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Today is the end of my second week in a new Turbulence Training workout program designed by Craig Ballantyne. This new workout is really tough and has some exercises that I haven’t even heard of. It is called Fusion for Fat Loss (FFL). It consists of 3 different workouts, A, B, and C, which I’m supposed to do every other day, three times a week. For my schedule, I do workout A on Sunday, workout B on Tuesday, and workout C on Thursday.

The word “Fusion” in the title pertains to the principle behind the workout which makes use of non-competing supersets. Non-competing refers to two exercises, one for the upper body and one for the lower body, that are both performed in one set (superset) without rest. This will all become clear to you later. Workout C, which I am doing today, is by far the toughest Turbulence Training workout I have done even though it does not have a lot of weights involved.

How is it possible? Instead of doing cardio or interval training at the end of the strength training workout, Craig created what he calls, “body weight (BW) cardio.” It’s basically a set of exercises that uses your body weight and gets your heart rate up because the rest is minimal in between exercises, if any.

Ok, if I’ve confused you enough, here is workout C of Fusion for Fat Loss (FFL):

Superset 1:
Dumbbell (DB) Split Squats (back foot elevated) 8 reps by 30 lbs (total weight) or 3x8x30
Pull-ups 3×5
Rest 1 minute and repeat 3 more times then, move on to superset 2.

Superset 2:
Close-grip DB Press 3x8x20
Siff Squat 3×20
Rest 1 minute and repeat 3 more times then, move on to superset 3.

Superset 3 (BW cardio):
DB Diagonal Lunge 2x8x30 (total weight)
Off-set Push ups 2×20
I-leg Deadlift 2×8
Spiderman Climb 2×20
Bicycle Crunch 2×40
Plank 2x60seconds
Rest 1 minute and repeat 1-2 times more.

This workout is going to have you sweating buckets. When I did this one last Friday, my abs and biceps were sore like crazy!

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