Free Workouts for Men & Women

Back from an uneventful trip to Vegas…with the exception of the excellent book I read on the way down called, “The Unbeatable Man” (written by Matt Furey). It was very inspiring and will make you train hard.

This week I also chose the Turbulence Training Theme Song, and the honor goes to Metallica with, “Enter Sandman”.

Here’s why I chose it…when I first started working out in my parent’s basement back in 1991 or 1992, I listened to that Metallica album a lot…and its a great tune.

Click here to listen to the fat loss coaching call

Here we go…you’re going to like this week’s workout and research review…

Monday – Oct 26

Transformation Tip of the Week:

Recent research (reported in “The Economist” of all places) shows, “…that if you train with others, you can endure more pain. Just one of the reasons the right training partners and training environment are crucial for success.

Click Here for the Workout & Meal Plan for Men

Warm-up Circuit
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.
Prisoner Squat – 10 repetitions
Elevated Pushup – 5 repetitions per side
Stability Ball Leg Curl – 10 repetitions

Superset #1
1A) DB Reverse Lunge – 8 repetitions per side
No rest.
1B) DB Chest Press – 8 repetitions
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) DB Row – 8 repetitions per side
No rest.
2B) Stability Ball Rollout – 10 repetitions
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #3
3A) DB Step-up – 10 repetitions per side
No rest.
3B) Decline Close-grip Pushups– 1 repetition short of failure.
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

20-Minute Interval Training Workout

Stretch tight muscle groups only.

Tuesday
30 minutes of fun activity and now time to take a look at a new research study from the journal, “Obesity” – Exercise Training Prevents Regain of Visceral Fat for 1 Year Following Weight Loss.

Researchers studied 97 women. They were put on an 800 kcal per day diet and lost 12.3kg – that’s a lot of weight! After the weight loss, these women were put into 3 groups – control (no exercise), cardio, or resistance training. Both exercise groups did 2 workouts per week of 40 minutes.

After one year, it was found that the folks who stuck to either exercise program only gained back about 3.5kg, but the non-exercise group gained back 6kg.

So the study showed that both cardio and resistance training helped limit weight regain.

Of course, in a perfect world, these subjects wouldn’t have gained back any weight, but at least exercise helped them keep it off. So there are 3 lessons here…

1) Diet more powerful than exercise
2) Consistency is king
3) It doesn’t have to be cardio – resistance training is also effective.

Wednesday

Today, we’ll go over a bodyweight workout I designed for women.

Click Here for the Workout for Women

Warm-up Circuit
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.
Y-Squat – 10 repetitions
Mountain Climber – 8 repetitions per side
Stability Ball Leg Curl – 10 repetitions
Prone Stick-Up – 8 repetitions

Superset #1
1A) Reverse Lunge – 12 repetitions per side
No rest.
1B) Close-Grip Pushup or Kneeling Close-Grip Pushups – 15 repetitions
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) Step-ups – 15 repetitions per side
No rest.
2B) Stability Ball Rollout – 15 repetitions
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #3
3A) X-Body Mountain Climbers – 10 repetitions per side
No rest.
3B) Side Plank With Leg Raise – 10 repetitions per side
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Interval Training Workout

Thursday
30 minutes of fun activity and now another research update.

Researchers (from the Mayo Clinic, of all places) tested the”Ab-Slide” device and compared it to the ab crunch, the supine double leg thrust (seated knee tuck-in), and side plank.

Reference:
J Strength Cond Res. 2008 Nov;22(6):1939-46.

Ten young men and twelve young women did all the exercises.

Tests showed that the Ab-Slide, a contraption fairly similar to the Ab Wheel, worked the abs the hardest.

On the other hand, the seated knee tuck-in required a lot of hip flexion, and the doctors believed it could cause BACK PROBLEMS in people prone to low back injury.

Friday

My No-Nonsense Muscle building workout designed with help from Vince Del Monte

1) Power Clean – 3×5

2A) Squat – 2×5, 2×8
2B) DB Incline Press – 3×10

3A) BB RDL – 3×8-12
3B) Plank & Side Plank – 3 sets each

4) Narrow Grip Seated Row – 3×12

5) Chin-ups – 2xMax

Social Support Saturday!
30 minutes of fun activity and then I would love it if you would join the Turbulence Training  Facebook Fanpage.

I’ve added 3 bonus Meathead workouts never seen before. Plus, you can get a copy of the TT Hot Zone workout when you become a fan.

Sunday – Plan, Shop & Prepare
30 minutes activity and then plan, shop, & prepare. And I’ve recently been asked a lot about “detoxing”…so what do the experts think?

“Eating a diverse diet decreases the risk of accumulating too much of any toxin that may be in our food” – Dr. Gabriele Ludwig, University of Iowa College of Public Health

Next week!
TT for Abs Workout
More fat loss research that no other trainer is talking about…

To your success,

Craig Ballantyne, CSCS, MS