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Turbulence Training™ Special Report for Fat Loss: Volume 1 Section____________________________________________________ Page Turbulence Training Testimonials ………………………………………… 2 A Successful

Fat Loss Program Depends on Variety ……………………... 4 Everything You Need to Know About Turbulence Training ………………7 Lifestyle & Nutrition Review ……………………………………………... 16 TT Guidelines ………………………………………………………………18 TT Introductory Workout …………………………………………………. 20 TT Beginner Workout …………………………………………………….. 21 TT @Home Workout ……………………………………………………… 22 The Original Turbulence Training Workout ………………………………. 23 TT 2K3 …………………………………………………………………….. 24 TT Advanced Workout 2K4 ………………………………………………. 25 TT Advanced Workout 2K5 ………………………………………………. 26 TT Abs/Core Bonus Workout ……………………………………………... 27 TT Exercise Descriptions …………………………………………………. 28 Get Lean! ………………………………………………………………….. 58 This information in the Turbulence Training report is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. Craig Ballantyne, CSCS, M.Sc., President, CB Athletic Consulting, Inc.
cb@cbathletics.com

© CB Athletic Consulting, Inc. 2004-2005

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Turbulence Training™ Special Report for Fat Loss: Volume 1 TTT: Turbulence Training Testimonials As seen in the magazines… “Turbulence Training is a proven way to melt fat fast, while protecting your hard-earned muscle. I'm so confident in its effectiveness that I recommended it to millions of readers by featuring it in the February issue of Men's Fitness. And the fantastic feedback I've received from guys all over the world as a result ensures you'll be seeing a lot more of CB's programs in the magazine.” Adam Campbell, MS, CSCS, Executive Editor, Men's Fitness. “When we set out to put together The Men’s Health Belly-Off Program, I went to CB for the training component. That's because of the faith I have in Craig’s Get Lean! program to reduce body fat in men who follow it.” Lou Schuler, Author of “The Belly-Off Program”. From my fellow professionals: “The single most effective fat loss training system in the world today. I’ve used it. I’ve studied it. It works faster and more effectively than any other method.” Alwyn Cosgrove, CSCS, Men’s Fitness Training Advisor “I just wanted to tell you how much benefit I get out of reading the newsletters that you develop. As a trainer and lifestyle coach, as well as a business owner, I have found the information beneficial in many ways. First and foremost my clients have benefited from the unique perspectives you provide through the interviews you do. This 'team' approach to learning is one that we apply at Totum. Secondly, your philosophies are scientifically based, which provides me with confidence in using them with clients and sharing the information with members of our team. Thirdly, your sport and gender specific programming has allowed me to tailor programming to my clients more specifically, be it sport or non-sport related goals. I am finding the Turbulence Training particularly effective. As for myself, I feel additional benefits having trained with you one-onone. Being able to ask for specific feedback on the techniques and philosophies you apply is invaluable. This has produce personal rewards that I was not counting on. In summary, it is great to have an association with someone as professional and knowledgeable as you are. It helps me, my clients and the members of the Totum Life Science Team. Thanks.” Tim Irvine President, Totum Life Science Inc. Toronto, Ontario

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Turbulence Training™ Special Report for Fat Loss: Volume 1 TTT: Turbulence Training Testimonials From satisfied customers: “I found one of Craig’s Turbulence Training workouts on the web and decided to give it a try. After 3wks of that program, I could already see results and I liked how the workouts were fun, intense, and efficient. Needless to say, I was hooked and was ready for more! Craig then designed a custom plan for me, taking into account my goals for fat loss and wanting to keep up my endurance for 5k races. In another few short weeks, the results were amazing. I jumped off my plateau, saw my abs for the first time ever, and now I can do chin-ups! At 34, I’m leaner and stronger than I’ve ever been. Craig has been a great coach, answering my many email questions and checking in on my progress. He’s nothing short of an amazing virtual trainer! Thanks Craig!” Christine Johnston, president of the CB fan club “After taking an extended 10 month break from the gym, I knew it was time to get back at it. I started using CB Athletics' Turbulence Training Program and have been extremely pleased with my results. After 8 weeks on the program, my strength has returned and my energy level is back up where it should be! I have used the interval training program along with CB Athletics' nutritional guidelines to maintain a healthy solid weight. Most importantly, my confidence in my workouts has benefited the most as I have made steady gains and continue to do so at week 16! Thanks for the program and all your training reports.” Paul Kim, Brampton, Ontario “I've found the various Turbulence Training programs to be tremendous. The supersets allow one to get a lot of work done in a short period of time, which greatly reduces the time commitment necessary to see real progress, while the non-competing nature of the supersets enables steady strength increases. For people who want a real workout, without spending hours in the gym, the Turbulence Training programs are, to me, the best way to go.” Mike Adams, Raleigh NC “My arms are so much stronger right now it is crazy.... My arms are getting bigger, tighter and stronger...more weight and more reps...Now that I have done your workout I would never turn back....I am a client for life!” Dion Guerin, Sales, Toronto, Ontario “Just wanted to let you know how well your Turbulence Training has worked for me. I started getting back in the gym just before Christmas and decided to try your training program (especially the interval training). Along with a change in my eating habits it has helped me to lose about 12 pounds while increasing my strength (back to a reasonable level). Soccer has started and I feel great. I am in the best shape I have been in since university ended.” Andrew Saulez
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Turbulence Training™ Special Report for Fat Loss: Volume 1 Why a Successful Fat Loss Program Depends on Variety Everyone’s familiar with the term “turbulence” as it applies to flying. You know to buckle your seatbelt when you hit turbulence because the airplane has to work very hard to re-position itself in the air. This is very similar to how my Turbulence Training workout regimens make your body work very hard (burning more calories) to get back to normal. Metabolic turbulence is the theory behind “Turbulence Training”, the optimal combination of resistance training and interval training designed to lead you to the promised land of single-digit body fat. People using Turbulence Training continue to burst through fat loss plateaus. The reason for Turbulence Training’s success is the overall “metabolic disturbance” that is applied to the body. That’s simply science-speak for hard work – but “Hard Work Training” just doesn’t have the same ring as “Turbulence Training”. When you create a metabolic disturbance, such as that from resistance training and intervals, you have a potent stimulus for fat loss. Turbulence Training is not for the absolute beginner. It is designed for a man or woman that has been training hard with the goal of fat loss and a lean physique. This is the program that is going to build you that coveted lean athletic body. Another great benefit to Turbulence Training is the efficiency of the program. It requires as little as 3 workouts per week, each lasting less than 50 minutes. Do you have 3 hours per week to spare for a fantastic physique? Variety and change are the words that you often hear a trainer say to clients that are seeking to gain muscle and strength. But how often are program changes recommended to people looking for fat loss? It’s more likely that the person is simply told to do more and eat less. Unfortunately, the results are never proportional to the increase in exercise or decrease in calories. Variety is a key “principle” for fat loss in Turbulence Training! Your body “adapts” in response to training. The problem is that your body rapidly adapts to training. Gains from a once successful program will soon diminish, indicating that your training program should be changed regularly. This makes perfect sense. Your body is very smart and efficient. If you ask your body to lift the same weight week in and week out, your body will only change enough in order to meet that demand. In order to maintain continual fat loss and muscle gain, you must continually change your program variables. Constantly changing your exercises, the number of sets and reps for each exercise, and other variables all demand your body to adapt and expend more energy (and fat) to get used to it.

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Turbulence Training™ Special Report for Fat Loss: Volume 1 Why a Successful Fat Loss Program Depends on Variety (pg. 2) Beginners may be able to go 4 weeks (or more) before adapting to a program and reaching the point of diminished returns. In contrast, advanced trainers may need to severely adjust their programs within as little as 1-2 weeks in order to maintain fat loss. The advanced trainee’s body has simply become too efficient in a low-calorie state and just won't drop any more fat unless the training demand exceeds the body’s efficiency. For veteran of the fat loss scene, stick with it for a maximum of 4 weeks. Then change, even if you are not experiencing a plateau in fat loss. Your changes can be as simple as changing the technique for some exercises, the length of your rest intervals, or the number of sets per exercise. You can also choose to be more radical and completely change up the type of workout you are using. This special report does this for you. Turbulence Training will allow you to keep more strength than you ever have before during a fat loss program! It is designed very similar to the most successful fat loss programs currently being used by some of the top trainers. However, it isn’t about getting you to throw up. Turbulence Training focuses more on using heavy resistance training to promote protein turnover, a higher metabolic rate, more calorie-burning, and a better body composition, all while keeping your strength at pre-fat loss levels. If you keep changing, your body will go crazy burning calories to keep up. Why? Well, a recently released study concluded that, “Resting metabolic rate is related to protein turnover”. This study found that young people with more muscle seemed to have a higher resting metabolic rate. So if you add muscle, you will increase your metabolism. More precisely, the study found that metabolism is related to protein turnover. Protein turnover can be stimulated by activities such as heavy resistance training and interval training. In fact, the harder you train, the greater the protein turnover. That’s why you will get better results from performing sets of 6-8 than you will with sets of 12 or more. This has been known for quite a while now as shown in an important study presented at the 2001 annual meeting of the American College of Sports Medicine*: In the study, subjects currently training with weights underwent 2 individual weight workouts at different intensity levels. In session 1, they performed 2 sets of 15 repetitions (for 9 exercises) while in the other session they performed 2 sets of 8 repetitions (for 9 exercises). The results showed that the high intensity resistance training (2 sets of 8 repetitions) resulted in greater overall daily energy expenditure. The bottom line: Heavy resistance training has long been under-rated by those seeking to lose body fat, however it is likely the best type of exercise to improve your body composition because it promotes both energy expenditure and muscle growth!

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Exercises that require a lot of muscle mass (presses. In comparison. This suggests that in the recovery period after intense exercise. interval training is an amazing adjunct to a fat-loss program focusing on resistance training. 2004-2005 6 www. and therefore the most fat loss! © CB Athletic Consulting. that’s it. and deadlifts) expend the most energy and signal the body for growth and repair. Angelo Tremblay at Laval University in Quebec has shown that high-intensity interval training is more effective for fat loss than continuous low-intensity “aerobic” training. rather than the overuse of aerobic exercise. you should have a more potent stimulus for fat loss and muscle growth.Turbulence Training™ Special Report for Fat Loss: Volume 1 Why a Successful Fat Loss Program Depends on Variety (pg.cbathletics.com . much more so than a single bout of aerobic exercise performed at sub-maximal intensity. and leg extensions should be the focus of your weight training. biceps curls.com www. Turbulence Training focuses on strength training supersets (mini-circuits) and interval training. That is.TurbulenceTraining. You burn calories while you are doing it. Anyone looking to “Get Lean” should consider interval training for fat loss and the maintenance of muscle. That requires more calories to be burned by the body in attempt to return the body to normal.grrlAthlete. but once activity ends. There are no shortcuts but a consistent effort will bring you results. Inc. The best explanation for the success of these programs is that training with intensity results in a large metabolic disturbance in the body. Like other great fat loss programs. Don’t think that “cutting exercises” such as pec-deck. Many successful trainers know that weight training and nutrition are far more important. you need to concentrate on the basics. On the other hand. you will have a more potent stimulus for change in the structure of your body. As for exercise choices. Research conducted by Dr. such as that which occurs from strength training or interval training. Research showed that “Intense exercise increases use of free-fatty acids after exercise during glycogen resynthesis”.com www. Resistance training causes protein turnover. High-intensity interval training causes a great deal of metabolic disturbance. No more calories burned and definitely no muscle gained! However. Combined. rows. the effects of aerobic training are simple. squats. the body will depend more heavily on fats for energy while it replenishes muscle glycogen (energy stores). 3) Don't get caught up in thinking that “cardio” is the most important aspect of a fat loss program. when you create a metabolic disturbance in the body. these training methods result in the greatest amount of Turbulence to your body.

Q: Why should I only use each version of Turbulence Training for 3-4 weeks? Answer: We want to keep the element of variety in the training program to achieve consistent fat loss (see the above article). and then if I improve further can I add more sets? Answer: One set of interval training is defined as: Each time you do an interval and follow it with a rest period. total weight loss will be about a pound per week. you should be able to lose one pound of body fat each week (in addition to following sound fat loss nutritional practices). Therefore.com . As for improving. the once relatively hard interval will soon be an easy interval.TurbulenceTraining.Turbulence Training™ Special Report for Fat Loss: Volume 1 Everything You Need to Know About Turbulence Training Q: How much fat can I lose with Turbulence Training? Answer: The short answer is. We might also increase the duration or number of work intervals. except poor eating. © CB Athletic Consulting. Q: I’m starting Turbulence Training today and I’m unsure what is meant by 6-12 sets for interval training.com www. You can reduce the rest periods to 60 seconds. Also. you will just need to increase the resistance. To be more specific. 2004-2005 7 www. Therefore. as I improve can I reduce the low intensity time to 30 seconds. simply use a higher level on the stationary cycle. As you get fit. you should expect to gain or maintain muscle. Inc. As we improve. This special report gives you at least 12 weeks of workouts. The key to success is the work interval intensity. focus on increasing the intensity of the intervals. At the same time.grrlAthlete. Nothing.cbathletics. By switching it up on a frequent basis. but we don’t do any more than 12 intervals in a workout.com www. halts fat loss like staying on a training program for too long. to do 3 sets means you will do three intervals and you’ll rest three times. so expect a two-digit fat loss by the time you get through all 4 programs. but we don’t often reduce them any further. Overall. “a lot”. you’ll avoid fat loss plateaus and keep making gains in strength and fitness at the same time. Don’t sacrifice work intensity by reducing the rest interval too much.

We have found the bike to be incredibly effective for interval training. There is no fear of a misstep or falling off the bike. people neglect a proper warm-up.com . for cardio (intervals). and failure meant you were stuck under the bar.Turbulence Training™ Special Report for Fat Loss: Volume 1 Everything You Need to Know About Turbulence Training Q: How does interval training work? I was talking to one of the guys who works at my gym and he explained that interval training works because by boosting up your speed/intensity it shoots your heart rate into the 'target zone'.but at high interval speeds. It would become a bigger issue if a barbell press was involved. Inc. can't you just exercise while staying in this 'target zone' (150-160 BPM)? Answer: No.com www. but without risking the chance of improper technique. Is this true? If it is. As for your second question. There are a lot of ways to get your heart rate up (think stressful situations). And often. but that doesn't mean you are burning fat just because your heart rate is elevated. The effectiveness of interval training has nothing to do with a specific heart rate. we recommend intervals on the bike as a conservative approach. By stopping 1 repetition before failure.grrlAthlete. I do have two questions: First. 2004-2005 8 www. you say don't go to failure on sets.. Why? Second. why the bike over running? Answer: These two conservative decisions were made with safety in mind. © CB Athletic Consulting..TurbulenceTraining. Q: Thanks for the manual.com www. one could do so on the treadmill. If people are training hard. Stopping one rep short of failure will still give you the same benefits as going to failure. they are still activating the same amount of muscle fibers even when they stop 1 rep before failure (this is based on actual results from a study I completed during my 4th year at McMaster University). The other point is that outside sprinting demands an extensive warm-up in order to avoid hamstring strain. Now it's not as much of an issue with the exercises in Get Lean! or The Executive Lifestyle Manual because they are almost all dumbbell exercises. Remember that your intervals will be performed at an intensity that you couldn’t maintain for long periods of time. we have a built-in safety mechanism. and when your heart beat is in this zone your body starts burning fat.cbathletics. The “target zone” is one of the most misdirected fitness beliefs. Many of the recipients of the workout manuals train at home.

com). you might not see any differences if you did a study and had 10 guys use each piece of equipment.com www. We aren’t big fans of spinning at very high pedal rates and I hypothesize it may contribute to cycling related overuse injuries. 2004-2005 9 www. For example.TurbulenceTraining.grrlAthlete. I am due for the gym in 20 minutes! Answer: Increasing the resistance is the only way to go – it gets better results. followed by the cycle. run. The bike is preferred for several logistical reasons including that we find it more effective than the elliptical. and then compared the groups at the end of 8 weeks. or elliptical? Answer: On paper.grrlAthlete. Q: What is more effective: bike.Turbulence Training™ Special Report for Fat Loss: Volume 1 Everything You Need to Know About Turbulence Training Q: What do I do for the intervals on a bike? Would I keep the resistance the same and go faster or increase the resistance? Please help. Inc.com www. expert Strength Coach Bill Hartman reveals the following circuit in a case study that women won’t want to miss in the book ShapeShift (available through www. Body weight circuits • Squat Thrust x 30 seconds • Jumping Jacks x 30 seconds • Mountain Climbers x 30 seconds • Jump Squats x 20 seconds • Repeat the circuit 3 times with 1-minute rest between circuits © CB Athletic Consulting.com . sprinting on a track would be most effective. but with less chance of injury compared to sprinting. Q: What about using the jump rope for intervals? Answer: It's not the best method. then the elliptical. That being said. It may also be easier on the knees. but you can use bodyweight movements in a circuit as a method of interval training.cbathletics.

but safe. this 8/10 subjective intensity level may correspond to a fast walk. What would be a comparable Max Heart Rate percentage for an 8/10 intensity? I know it may vary a lot from one person to another. © CB Athletic Consulting.Turbulence Training™ Special Report for Fat Loss: Volume 1 Everything You Need to Know About Turbulence Training Q: It says to perform the intervals at an 8/10 intensity level. a fast walk can get some people to their maximum heart rate. and that might not get them anywhere near their maximum heart rate. Inc. The relative intensity and a specific heart rate don’t match up. Don't want to go too easy on myself since it is interval I will be doing! Answer: We couldn't put any absolute number on it. it’s about effort. or if for health reasons you shouldn't be training at that intensity. then don't push it. Turbulence Training allows you to adjust the program individually. That’s why an 8/10 intensity will be different for you when compared to other readers. and improve each session.com . But remember that this type of training is not about your heart rate. Train hard. Once you have received your doctor’s approval. you still don't have to follow the program rigidly.grrlAthlete. even on a stationary cycle. 2004-2005 10 www. but I'd like to have some objective measurement of the intensity level. On the other hand.com www. really. You should only be performing Turbulence Training if you have your physician’s approval to perform strenuous exercise.cbathletics. we’d probably reach very close to our maximum heart rate by sprinting at an 8/10 intensity for 30 seconds. If you don't feel comfortable training at an 8/10 intensity. In fact.com www. as you should with all workouts. For beginners.TurbulenceTraining. just do what you can in the time span for the first workout. You have to put aside your preconceived notion of cardio training.

there was also a new version of Turbulence Training featured in the February (2004) issue of Men's Fitness magazine. There are also several new Turbulence Training workouts in my manuals available at: http://www. I’m putting together specific guidelines on using Turbulence Training for muscle growth and I’ll let everyone know when that project is done. and altering their nutrition to be more “hypertrophy-friendly” (i.grrlAthlete.com/GetLean8 © CB Athletic Consulting. increasing the rest between strength training sets to enable a heavier weight to be used for each exercise. I modified Turbulence Training for a workout I designed for the female specific site called www. but there is an emphasis on exercises for the glutes (butt) and hamstrings.cbathletics.com.com www. Answer: In addition to the versions included in this report.com . Is there a TT plan that focuses on muscle growth a little more? Thanks for all the help and the great programs.TurbulenceTraining. The intervals and strength training supersets are similar to the Turbulence Training workouts in this report. In fact. I also have a Turbulence Training for Women report coming out in 2005. Turbulence Training can indeed lead to bigger muscles.Turbulence Training™ Special Report for Fat Loss: Volume 1 Everything You Need to Know About Turbulence Training Q: I'm a big fan of Turbulence Training and I was wondering if there are more programs? Do you think you can gain some muscle while doing the plan? I would guess yes. The workout is featured in grrlAthlete’s new female fat loss book called ShapeShift.com People have used Turbulence Training for building muscle by dropping a lot of the intervals. Q: Can women use Turbulence Training? Answer: They sure can. The basic premise of the workout is the same. With a few small tweaks. with a specific emphasis on eating a significant amount of protein and carbohydrate before and after the strength training sessions). 2004-2005 11 www.com www. See here for one woman’s results with TT: http://turbulencetraining.workoutmanuals.e. The book also features workouts from some of North America’s best strength coaches.grrlAthlete. eating more food. Women will definitely want to check out grrlAthlete and ShapeShift for the great workouts and nutrition chapters. Inc. but just at a slow rate.

Q: I am going to start TT this afternoon.com . a main strength exercise. or should I wait until after the HIIT session that comes just after? Answer: Drink your shake after the intervals (after you have completed the entire workout). A future special report will contain a series of Turbulence Training workouts modified for athletes including how to incorporate Athletic Movement Training™. and whey protein).Turbulence Training™ Special Report for Fat Loss: Volume 1 Everything You Need to Know About Turbulence Training Q: Can Athletes use Turbulence Training? Answer: Yes. Should I drink my PWO shake immediately after lifting. and whole grains (oatmeal and multi-grain bread). and greens). A well-planned schedule will help achieve this goal. & blueberries). Nutrition experts recommend eating fiber-containing foods at all meals. you might not keep that shake down for long due to the intensity of the interval training. fitness. high-fiber and low-sugar whole foods such as lean protein (lean beef. in place of processed carbohydrates. 2. apples. 3. Nutrition experts recommend healthy.com www. athletes can get great results from Turbulence Training in body composition. Nutrition experts recommend eating 6 small meals each day rather than 2-3 large meals. Here are some of the top nutrition tips that should be used in conjunction with Turbulence Training. cashews. Otherwise. 2004-2005 12 www.com www. and speed-agility drills into the context of a Turbulence Training routine. and walnuts). Inc. nuts (almonds. © CB Athletic Consulting.grrlAthlete. peppers. fish.cbathletics. fruit (oranges. and strength. strawberries. 1.TurbulenceTraining. chicken. vegetables (broccoli.

com contain over 25 in-depth Nutrition Tips to help you meet your fat loss goals. corn. M. the body's attempt to refill those muscle and liver glycogen stores..TurbulenceTraining. It shifts toward fat oxidation (burning) at the expense of carbohydrate. cruciferous vegetables. the body makes a distinctive metabolic shift. Nutr. and peas). peppers. According to John. and tea.TurbulenceTraining.com www. Amer. et al. “During the post-workout period.com www.cbathletics. J. 2. In other words. Recent research** has shown that. Clin.” **Kerver. Those are the basics. J. Recent research* has shown that subjects lost more fat mass and had a greater reduction in their systolic blood pressure when they substituted almonds for complex carbohydrates in their diet. leafy vegetables.com . At the same time.grrlAthlete. 2003. *Wien. Dietary patterns associated with risk factors for cardiovascular disease in healthy US adults. 2004-2005 13 www. J. other vegetables (eg. “the American-healthy pattern was characterized by high intakes of green. 78: 1103-1110. green beans. but Get Lean! and The Executive Lifestyle Manual from www. 27: 1365-1372. 3. please send them to cb@cbathletics.. Almonds vs complex carbohydrates in a weight reduction program. most of the energy your body uses during recovery comes from fat.Turbulence Training™ Special Report for Fat Loss: Volume 1 Everything You Need to Know About Turbulence Training Q: What is the rationale for the eating plan? 1. salad dressings. carbohydrate storage becomes a priority. et al. If you have any questions on Turbulence Training. © CB Athletic Consulting. Inc. tomatoes. 2003. Obes.com. The post-workout nutrition was chosen based on John Berardi’s recommendations given in the last newsletter. Int.

high blood pressure. or shortness of breath while exercising. or if you are over 30 years old. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. All forms of exercise pose some inherent risks. © CB Athletic Consulting. Before practicing the exercises in this book.cbathletics. if you are overweight. proper exercise training. inexperienced.grrlAthlete. including Turbulence Training. Always do a warm-up prior to strength training and interval training. See your physician before starting any exercise or nutrition program. aptitude. These recommendations are not medical guidelines but are for educational purposes only. Don’t lift heavy weights if you are alone. Copyright © 2004-2005 CB Athletic Consulting. The editors and publishers advise readers to take full responsibility for their safety and know their limits. injured.com . be sure that your equipment is well-maintained. if you have high cholesterol. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. If you are taking any medications. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. You must have a complete physical examination if you are sedentary. Inc. Please discuss all nutritional changes with your physician or a registered dietician. not replace.Turbulence Training™ Special Report for Fat Loss: Volume 1 Disclaimer: You must get your physician’s approval before beginning this exercise program. dizziness. 2004-2005 14 www. or diabetes.TurbulenceTraining. Always ask for instruction and assistance when lifting. please return the Report for a full refund.com www. If your physician recommends that you don’t use Turbulence Training. This program is designed for healthy individuals 18 years and older only. If you experience any lightheadedness. stop the movement and consult a physician. Don’t perform any exercise without proper instruction. The information in this report is meant to supplement. and do not take risks beyond your level of experience.com www. you must talk to your physician before starting any exercise program. training and fitness. or fatigued. Inc.

brother or sister. or diabetes.cbathletics. 6. Discuss the results of this lifestyle review with your physician before you begin an exercise program. 7. There are no exceptions. This will help identify your physical limitations and exercise capacity.com .TurbulenceTraining. It will also help the trainer individualize the program for your training needs. 3. it’s a proven fact that individuals have a greater chance of sticking to an exercise program when they have to be accountable someone like a personal trainer or lifestyle coach. start doing so! Record your nutrition for free on www. 8. or if you are over 30 years old. Do you have any injuries or medical conditions that would prevent you from performing any type of exercise? Don’t rush in to exercise. 5. You must have a complete physical examination if you are sedentary. Talk to your doctor. Exercise is the third most important factor. While the support can come from your spouse. What is your current activity level? Log everything you do for at least one week to get an idea of your daily energy expenditure (calories burned each day).Turbulence Training™ Special Report for Fat Loss: Volume 1 Lifestyle Review Disclaimer: See your physician before starting any exercise or nutrition program. if you have high cholesterol. Most people have no idea how many calories they are eating each day. or if you are over 30 years old.fitday. fitness and fat loss. diabetes. Do you keep a nutrition log? If not.com.com www. Do you schedule a yearly physical exam with your physician? You must have a full physical examination if you are sedentary or if you have high cholesterol. 4. Please discuss all nutritional changes with your physician or a registered dietician.com www. Make your doctor part of your fat loss and health-building team. Inc. high blood pressure. 2. Social support can be the #1 factor for success in fitness programs. neighbor.grrlAthlete. high blood pressure. It is essential that you have your physician’s clearance and encouragement prior to starting this manual. © CB Athletic Consulting. friend. If you meet any of the above requirements. Social support is important in your quest for better health. Record every aspect of your nutrition for at least one week. schedule an examination. child. Your doctor understands your health and physical capacity better than you. Arrange to have a Fitness Assessment with a certified personal trainer or certified strength and conditioning specialist (CSCS). if you are overweight. Create a partnership with your doctor. mom or dad. or co-worker. Have you been given your physician’s approval to begin a lifestyle program? You must have your physician’s approval to begin an exercise program. 1. 2004-2005 15 www. you chances of success will be much greater. With good communication and professional instruction. if you are overweight. Don’t try and do this on your own. Nutrition is the second most important factor for success in fat loss programs.

Deep fried meat Oatmeal Yogurt (low-sugar) Donuts. juice.cbathletics. sweetened pasta sauce) (unsweetened pasta sauce) © CB Athletic Consulting. Any deep-fried side dish or appetizer Extra serving of starchy carbohydrates Fatty cuts of meat. sweetened beverages Coffee. such as almonds Nuts/Almonds Fruit Vegetables Extra serving of vegetables Lean protein Low-fat dairy Green Tea Water. Steamed vegetables and meat Bad Food Choice Processed foods (containing added sugar. candy.Turbulence Training™ Special Report for Fat Loss: Volume 1 Good Food Choice Whole. 2004-2005 16 www. croissants.) Processed foods (containing added sugar. donuts. cookies. treats. etc.com www.e. baked. natural foods Fiber-rich snacks.com www. Sparkling Water Unsweetened Iced Tea Raw Vegetables Lean Stir-fry. Soda. Inc. pastries. high-sugar dairy. etc. sweetened beverages Bread with butter Chinese/Asian food (battered) Grilled. high-sodium lunch meats High-fat. brownies. Yogurt with sugar added Natural.TurbulenceTraining.grrlAthlete. milkshakes. broiled meat Battered. soft drinks. soft drinks. sweetened beverages Coffee. etc. high-sugar cereals Ice cream. sugar-free products Sweetened products (i. etc. fried meats. ice cream.com . Coffee. pretzels. trans-fats. trans-fats. etc. soft drinks. French fries.) Chips.

In week 2. and in week 4. Take 2 seconds to lower the weight. Do 8 repetitions per exercise unless instructed otherwise. pause briefly. A. • 1 set of 8 reps with 50% of the weight you will use in your “real” sets. an A. Warm-up o Never skip a warm-up. You must have a complete physical examination if you are sedentary. Workout 3 days per week alternating between workout A and workout B. you may perform light. pushups or elevated pushups • 10 reps of any rowing exercise or band pull Perform 2 warm-up sets for each exercise in the first Superset. You should be able to do 1 more rep at the end of each set. a B. In each Superset. and then take 1 second to lift the weight. low-intensity workouts. A.e. o If you are limited by time. Each pair of exercises constitutes a “Superset”.cbathletics. Do each superset 3 times before moving on to the next Superset unless instructed otherwise. B. A schedule. take one week off from Turbulence Training for recovery purposes. In week 3. after A1 & A2). reduce the number of sets in the workout. B schedule. Inc. Finish each workout with stretching for the tight muscle groups only. Rest 1 minute after completing the exercises in the Superset (i. Please discuss all nutritional changes with your physician or a registered dietician. or if you are over 30 years old. 17 © CB Athletic Consulting. a B. Everyone should complete the Beginner Turbulence Training workouts before moving on to the @ Home or Original Turbulence Training workouts. During the recovery week. • 1 set of 8 reps with 75% of the weight you will use in your “real” sets. Don’t train to failure. but always perform the full warm-up. Perform this circuit 2x’s using a 2-0-1 tempo: • 10 reps of bodyweight squats or step-ups • 1 rep of 10 seconds for the plank or ab curl-up • 8 reps of kneeling pushups. B schedule. or diabetes. if you have high cholesterol. do one set of the first exercise followed immediately by the next (A1 & A2) and then repeat. After every 12 weeks.Turbulence Training™ Special Report for Fat Loss: Volume 1 Turbulence Training Guidelines Disclaimer: See your physician before starting any exercise or nutrition program. you will follow an A. A schedule. • • • • • • • • • • • • • • Sedentary individuals must complete the Introductory Level Turbulence Training workouts before moving to the Beginner Level Turbulence Training workouts. B. 2004-2005 www.com www.com . if you are overweight.com www. high blood pressure. Use a 2-0-1 lifting tempo for all exercises (except for any holding exercises like the planks and curl-ups). Perform each Turbulence Training workout for 4 weeks and then switch.TurbulenceTraining.grrlAthlete. In week 1.

Finish each interval workout with stretching for the tight muscle groups only. • Perform an interval by exercising for 30 seconds at a hard pace (at a subjective 7/10 level of intensity). © CB Athletic Consulting.TurbulenceTraining. As you become accustomed to intervals.com .com www. • 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. • Repeat for 3-6 interval repetitions. It is recommended that the stationary cycle be used for interval training because it allows for an easy transition between work and recovery. 2004-2005 18 www.cbathletics. • 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 90 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity). progress to the experienced protocol: • Warm-up for 5-10 minutes. Start with this beginner protocol: • Warm-up for 5-minutes. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity. Inc.Turbulence Training™ Special Report for Fat Loss: Volume 1 Turbulence Training Interval Training Guidelines • • • Research has shown that high-intensity interval training is very effective for fat loss.grrlAthlete. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.com www.

com www. Inc. Rest 2 days between workouts.Turbulence Training™ Special Report for Fat Loss: Volume 1 Introductory Level Turbulence Training – 2 Weeks • • • In weeks 1 & 2. perform workout A and B once each. Training Log Weeks 1 & 2. Date: Set 1 Set 2 Set 3 Workout A A1) Lying Hip Extension (2 sets x 8 reps) A2) Plank (2x15 seconds) B1) Bodyweight Squat (2x10) B2) Bird Dog (2x5) C1) Kneeling Pushup (2x8) C2) Side Plank (2x5 secs per side) D1) Band Pull (2x15) D2) Ab Curl-up (2x6) Beginner Intervals (3) Workout B A1) Bodyweight Step-ups (2x8) A2) Band Pull (2x12) B1) Stability Ball Leg Curl (2x8) B2) Kneeling Push-up (2x8) C1) Ab Curl-up (2x6) C2) Side Plank (2x10 secs per side) Beginner Intervals (4) Set 1 Set 2 Set 3 © CB Athletic Consulting.com www.cbathletics. 2004-2005 19 www.TurbulenceTraining.com .grrlAthlete. Progress to the Beginner Level Turbulence Training workout after 2 weeks.

cbathletics. Date: Set 1 Set 2 Set 3 Workout A A1) DB Squat (2x10) A2) Wide-grip Seated Row (2x10) B1) DB Split Squat (2x12) B2) Reverse-grip Pulldown (2x12) C1) Ab Curl-up (2x6) C2) Side Plank (2x4 reps per side) Beginner Intervals (5) Workout B A1) DB Bench Press (2x10) A2) DB Step-up (2x10) B1) Elevated [Kneeling] Pushup (2x12) B2) Stability Ball Leg Curl (2x12) C1) Plank (2x4 reps) C2) Bird Dog (2x6 reps) Beginner Intervals (5) Training Log Weeks 3 & 4.TurbulenceTraining.com . Date: Set 1 Set 2 Set 3 Workout A A1) DB Squat (3x8) A2) Wide-grip Seated Row (3x8) B1) DB Split Squat (2x12) B2) Reverse-grip Pulldown (2x12) C1) Ab Curl-up (2x6) C2) Side Plank (2x4 reps per side) Beginner Intervals (6) Workout B A1) DB Bench Press (3x8) A2) DB Step-up (3x8) B1) Elevated [Kneeling] Pushup (2x12) B2) Stability Ball Leg Curl (2x12) C1) Plank (2x4 reps) C2) Bird Dog (2x6 reps) Beginner Intervals (6) Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 © CB Athletic Consulting.grrlAthlete.com www.com www.Turbulence Training™ Special Report for Fat Loss: Volume 1 Beginner Level Turbulence Training – 4 Weeks Training Log Weeks 1 & 2. Inc. 2004-2005 20 www.

cbathletics.grrlAthlete. 2004-2005 21 www. Inc.TurbulenceTraining. Date: Workout A A1) DB Split Squat (3x8) A2) DB Incline Press (3x6) B1) Stability Ball Curl (3x15) B2) Elevated Pushup (3x15) C1) Stability Ball Jacknife (3x12) C2) DB or MB Chop (3x12) Advanced Intervals (8) Workout B A1) DB Squat (3x8) A2) DB Shrug (3x12) B1) Diagonal Lunge (3x8) B2) DB Row (3x6) C1) Bird Dog (3x6) C2) Side Plank (3x6 per side) Advanced Intervals (6) Training Log Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 © CB Athletic Consulting.com .com www. Date: Training Log Weeks 1 & 2.com www. Date: Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Workout A A1) DB Split Squat (3x8) A2) DB Incline Press (3x8) B1) Stability Ball Curl (3x12) B2) Pushup [Kneeling] (3x12) C1) Stability Ball Jackknife (2x10) C2) DB or MB Chop (2x12) Advanced Intervals (6) Workout B A1) DB Squat (3x8) A2) DB Shrug (3x12) B1) Diagonal Lunge (3x8) B2) DB Row (3x8) C1) Bird Dog (2x6) C2) Side Plank (2x5 per side) Advanced Intervals (6) Set 1 Set 2 Set 3 Weeks 3 & 4.Turbulence Training™ Special Report for Fat Loss: Volume 1 Turbulence Training @ Home – 4 Weeks Weeks 1 & 2.

Turbulence Training™ Special Report for Fat Loss: Volume 1 The Original Turbulence Training Workout – 4 Weeks Training Log Weeks 1 & 2. Inc.TurbulenceTraining. 2004-2005 22 www.com www. Date: Set 1 Set 2 Set 3 Workout A A1) *DB RDL (3x8) A2) DB Bench Press (3x8) B1) Reverse Lunge (3x12) B2) DB Single-Arm Standing Shoulder Press (3x12) Advanced Intervals (6) Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Workout B A1) Squat (3x8) A2) Chin-ups or Reverse-grip Pulldowns (3x8) B1) DB Split Squat (3x10) B2) Ab Curl-up (3x10) C1) Wide-grip Seated Row (3x12) C2) Side Plank (2x6 reps per side) Advanced Intervals (6) Training Log Weeks 3 & 4.cbathletics. Date: Set 1 Set 2 Set 3 Workout A A1) *DB RDL (3x6) A2) DB Bench Press (3x6) B1) Reverse Lunge (3x10) B2) DB Single-Arm Standing Shoulder Press (3x10) Advanced Intervals (8) Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Workout B A1) Squat (3x8) A2) Chin-ups or Reverse-grip Pulldowns (3x6) B1) DB Split Squat (3x8) B2) Ab Curl-up (3x10) C1) Wide-grip Seated Row (3x12) C2) Side Plank (2x6 reps per side) Advanced Intervals (6) *RDL = Romanian Deadlift © CB Athletic Consulting.com www.grrlAthlete.com .

Turbulence Training™ Special Report for Fat Loss: Volume 1 Turbulence Training 2K3 – 4 Weeks • Do the “Core Training Workouts” on off-days.com .grrlAthlete.cbathletics.com www. Date: Set 1 Set 2 Set 3 Workout A A1) Chin-ups or Reverse-grip Pulldown (3x6) A2) DB Bench Press (3x6) B1) Barbell Row (3x10) B2) DB Incline Press (3x10) C1) Elevated Push-ups (3x12) C2) DB Incline Biceps Curl (3x12) Advanced Intervals (8) Workout B A1) Sumo Squat (3x8) A2) DB Shrug (3x8) B1) Barbell RDL (3x8) B2) Stability Ball Jacknife (3x12) C1) Stability Ball Leg Curl (3x12) C2) 1-Leg Hip Extension (3x10) Advanced Intervals (6) Training Log Weeks 3 & 4. Date: Set 1 Set 2 Set 3 Workout A A1) Chin-ups or Reverse-grip Pulldown (3x6) A2) DB Bench Press (3x6) B1) Barbell Row (3x8) B2) DB Incline Press (3x8) C1) Elevated Push-ups (3x20) C2) DB Incline Biceps Curl (3x10) Advanced Intervals (8) Workout B A1) Sumo Squat (3x6) A2) DB Shrug (3x8) B1) Barbell RDL (3x8) B2) Stability Ball Jacknife (3x12) C1) Stability Ball Leg Curl (3x15) C2) 1-Leg Hip Extension (3x12) Advanced Intervals (6) Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 © CB Athletic Consulting.com www. 2004-2005 23 www. Training Log Weeks 1 & 2. Inc.TurbulenceTraining.

TurbulenceTraining. Training Log Weeks 1 & 2.com www.8. Date: Set 1 Set 2 Set 3 Workout A A1) Underhand Seated Row (3x5) A2) DB Low-Incline Press (3x5) B1) DB Row (3x8) B2) DB Close-grip Flat Press (3x8) C1) DB Triceps Extension (3x6.12) Advanced Intervals (8) Workout B A1) Deadlift (3x8) A2) DB Single-Arm Standing Shoulder Press (3x6) B1) Forward Lunge (3x8) B2) Reverse Lunge (3x8) C1) Stability Ball Leg Curl (3x15) C2) 1-Leg Hip Extension (3x15) Advanced Intervals (6) © CB Athletic Consulting. Inc.Turbulence Training™ Special Report for Fat Loss: Volume 1 Advanced Turbulence Training 2K4 – 4 Weeks • Do the “Core Training Workouts” on off-days.8.12) Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 C2) DB Incline Curls (3x6.8.12) Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 C2) DB Incline Curls (3x6.8.cbathletics.grrlAthlete.12) Advanced Intervals (8) Workout B A1) Deadlift (3x8) A2) DB Single-Arm Standing Shoulder Press (3x8) B1) Forward Lunge (3x6) B2) Reverse Lunge (3x6) C1) Stability Ball Leg Curl (3x12) C2) 1-Leg Hip Extension (3x15) Advanced Intervals (6) Training Log Weeks 3 & 4.com . Date: Set 1 Set 2 Set 3 Workout A A1) Underhand Seated Row (3x6) A2) DB Low-Incline Press (3x6) B1) DB Row (3x8) B2) DB Close-grip Flat Press (3x8) C1) DB Triceps Extension (3x6.com www. 2004-2005 24 www.

om .TrbulencJ-3.Turbulence Training™ SpecJ-3. 2004-2005 www.cJ-3. Inc.meport for Ft Loss: Volme 1 © CB Athlet Consultng.eTanmng.

com .TurbulenceTraining.Turbulence Training™ Special Report for Fat Loss: Volume 1 Core Turbulence Training • • • If desired. these core-training workouts can be done on off-days.grrlAthlete.com www. Training Log Set 1 Set 2 Set 3 Workout A1) Ab Curl-up (2x10) A2) Side Plank (2x4 per side) B1) Bird Dog (2x6) C1) Plank (2x30 seconds) Beginner Intervals (4) Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Beginner Level Core Turbulence Training Advanced Level Core Turbulence Training Training Log Set 1 Set 2 Set 3 Workout A1) Ab Curl-up (2x10) A2) Side Plank (3x6 per side) B1) Stability Ball Jackknife (3x12) B2) Cable Lift (3x12) C1) Bird Dog (2x6) C2) Cable Chop (2x12) Intervals (8) Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 © CB Athletic Consulting. Take at least one day off per week.cbathletics. Extra interval work can also be done.com www. Inc. 2004-2005 26 www.

Inc. • For the dumbbell squat. • Push with your glutes.com www.TurbulenceTraining. but keep your low back tensed in a neutral position. • Start the movement at the hip joint. and quadriceps to return to the start position.grrlAthlete. • Do NOT round your lower back.cbathletics. Push your hips backward and “sit back into a chair”. hold a dumbbell in each hand on the outside of your legs. • Squat as deep as possible.com www. I am not letting my back round in the photo.com .Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Disclaimer: You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning Specialist (CSCS) provide you with instruction on correct form for all exercises. Legs Bodyweight Squat & Dumbbell Squat • Stand with your feet just greater than shoulder-width apart. 2004-2005 27 www. hamstrings. • Don’t let your lower back become rounded. Make your hips go back as far as possible. © CB Athletic Consulting.

Push your butt backward and “sit back into a chair”. • Your grip on the bar should be narrow.cbathletics.grrlAthlete. but keep your low back tensed in a neutral position. • Step under the bar and rest the barbell on the traps.TurbulenceTraining. take it off the rack and take 2 small steps back. • Start the movement at the hip joint. yet comfortable.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Squat • Set the bar up at chest level in the squat rack. hamstrings.com www. and quadriceps to return to the start position. 2004-2005 28 www. • Push with your buttocks. • Your feet should be just greater than shoulder-width apart. • Do NOT round your lower back. © CB Athletic Consulting.com www. • Position the feet and hips under bar. Make your butt go back as far as possible and keep your knees out. Inc. I am not letting my back round in the photo. • Squat as deep as possible.com .

com www. Push your butt backward and “sit back into a chair”. • Lower until your thighs are parallel to the floor.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Sumo Squat • Set the bar at chest level in the squat rack.com www. Inc. • Step under the bar and rest the barbell low on the traps. I am not letting my back round in the photo.grrlAthlete.com . Make your butt go back as far as possible and keep your knees out. • Your grip on the bar should be narrow. hamstrings. • Start the movement at the hip joint. • Your feet should be spaced 6-10 inches wider than shoulder-width apart. • Push with your buttocks. but keep your low back arched. yet comfortable.TurbulenceTraining.cbathletics. • Do NOT round your lower back. 2004-2005 29 www. • You can also do this exercise by holding one dumbbell in both hands in front of you. • Position your feet and hips under bar. Point your toes forward. and quadriceps to return to the start position. © CB Athletic Consulting. take it off the rack and take 2 small steps back.

• Perform each rep with 100% concentration. Do not perform any deadlift if your lower back is injured.com www. © CB Athletic Consulting.TurbulenceTraining.grrlAthlete. • Exhale as you near the top of the movement. • Place the bar on the floor. • Grip the bar with an overhand grip (palms down) or an “alternate” grip (one palm down and one palm up). • Bend down and grasp the bar with your hands just outside your legs. weak. Inc. Keep the bar under control and close to the body.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Deadlift • Be very conservative with this exercise. I am not letting my back round in the photo. or compromised in any manner.com . Stand behind the bar with your feet slightly greater than shoulder-width apart. Erect your torso and stand up.cbathletics. • Keep the bar very close to your body and keep your heels on the floor as you lift.com www. Keep your lower back flat and your shoulders back. The alternate grip allows for heavier loads to be lifted. • Pause briefly at the top of the movement and then lower the weight. • Do NOT round your lower back. 2004-2005 30 www. Keep your back “neutral” (flat). Keep your back flat and flex the hips and knees. • Begin the movement by extending at your knees and hips and pulling with your arms and upper back.

• Extend at the hips.com . Stand with your feet shoulder-width apart. • A barbell can also be used. weak. Inc. back flat. and keep knees bent. head up.com www.TurbulenceTraining.cbathletics. 2004-2005 31 www. Do not perform any deadlift if your lower back is injured. shoulders back. Focus on pushing your butt back while keeping the knees stationary and keeping your back flat. to stand up. • Perform each rep with 100% concentration. • Pull with your upper back and bring your torso upright. chest out and arms straight. • Bend your knees slightly. • Hold dumbbells at arms length.com www. • Reverse the movement before your back starts to round. • Do NOT round your lower back. I am not letting my back round in the photos. © CB Athletic Consulting. Keep the dumbbells close to your body and exhale as you reach the top of the movement. or compromised in any manner. • Keep the dumbbells as close to your thighs and shins as possible.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions DB or BB Romanian Deadlift (RDL) • Be very conservative with this exercise. contracting your hamstrings and buttocks.grrlAthlete.

• Step backward with left leg. • Brace your abs. Forward Lunge • Stand with your feet shoulder-width apart and hold a light dumbbell in each hand.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Reverse Lunge • Stand with your feet shoulder-width apart. hold dumbbells in your hands to increase intensity. © CB Athletic Consulting. and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. • When you are strong enough. • Keep your upper body upright and your lower back flat.com . Inc. 2004-2005 32 www.com www. • Keep your left toe on the ground and use it to help keep your balance. The left knee should also be bent.TurbulenceTraining. taking a slightly larger than normal step. Focus on pushing with glutes and hamstrings. • Step forward with your right leg. • The emphasis of this exercise is on the hamstrings and buttocks of the right leg. • Squat straight down with the right leg supporting the body weight.cbathletics.com www. • Lower your body until your right thigh is parallel to the ground.grrlAthlete. • Push with your right leg to return to the starting position. resting the toe on the ground. • Return to the start position by pushing with the muscles of the right leg. Lower yourself until your right thigh is parallel to the floor.

Pause briefly at the bottom and repeat. • Complete all reps for one side before changing legs.grrlAthlete.cbathletics.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Diagonal Lunge • Step diagonally at a 45o angle with one leg and lower your body until your thigh is parallel to the ground. • Start on a low step (6-inch) and increase the height of the step (12-in) as you improve. Step-Up • Stand facing a bench. • Lower your body under control.com . Place one foot on the bench and the other on the floor. • To increase the intensity.TurbulenceTraining. Inc. and hip extensors of lead leg. start the movement by pushing through the bench foot to lift the body up to the standing position. 2004-2005 33 www.com www.com www. • With your abs braced and glutes squeezed. groin. hold dumbbells in your hands by your side. • Hold dumbbells when you are strong enough to increase the intensity. • Return to the top by contracting the quadriceps. Keep your torso upright. © CB Athletic Consulting.

• Push up to the upright position. • Lower your body until your right thigh is parallel to the ground. but don’t step back.com www. Stay in a split-squat stance. © CB Athletic Consulting. taking a slightly larger than normal step.cbathletics. • Keep your upper body upright and your lower back flat.grrlAthlete. • Press the front of your left foot into the ground and use it to help keep your balance. Inc. 2004-2005 34 www. • Perform all reps for one leg and then switch.com . • Step forward with your right leg. The left knee should also be bent.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Split Squat • Stand with your feet shoulder-width apart and hold a light dumbbell in each hand.com www. brace your abs and keep your spine in a neutral position.TurbulenceTraining. • Contract your glutes.

TurbulenceTraining.com www.com . Bridge your hips up by contracting your glutes. • Bridge your hips up by contracting your glutes. and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Keep your abs braced and squeeze the glutes. • Slowly lower your hips down until they are an inch above the ground. Inc. • Hold your hips elevated for a 1-count. 2004-2005 35 www. • Brace your abs.grrlAthlete. Lying Hip Extension • Lie on your back with your knees bent and feet flat on the floor.com www. and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Then repeat. • Pause and slowly return the ball to the start position while keeping the hips bridged. • Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips while keeping your hips bridged. • Brace your abs. Don’t use your lower back.cbathletics.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Stability Ball Leg Curl • Lie on your back with the soles of your feet on a medium-sized Stability Ball. © CB Athletic Consulting.

© CB Athletic Consulting. • Perform all reps for one leg and then switch sides.com .TurbulenceTraining. 2004-2005 36 www.com www. and contract your left glute (butt muscle) while you take your right leg.grrlAthlete. • Using the left leg. • Keep your abs braced.com www. • Slowly lower your hips down until they are an inch above the ground. bridge your hips up by contracting your glute. lift it off the floor and point it straight ahead. • Brace your abs.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Lying 1-Leg Hip Extension • Lie on your back with your knees bent and feet flat on the floor. Inc.cbathletics. straighten it.

Inc. hold the “up” position for 3-5 seconds and say the count out loud.grrlAthlete. Try to lift from your shoulders toward the spot on the ceiling. but in the rib cage. The pivot point is not in the low back. © CB Athletic Consulting. 2004-2005 37 www. If it seems easy. This increases the work on the spine stabilizers by forcing them to aid in breathing as well as spine stability. • Try performing 10 repetitions with a 5 second hold. instead of curling down toward your feet. • Only curl up to the point where the shoulder blades just come off the floor.cbathletics. This helps to maintain the neutral spine during the exercise which keeps spine loads lower than if both legs were bent. you are probably doing something incorrectly.com www. • Keep your head in a neutral position and pick a spot on the ceiling. • For additional challenge. An upper limit is 20 repetitions with a 10 second hold.TurbulenceTraining.com www.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Abdominals Isometric Ab Curl • Always keep one leg straight.com .

Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Plank • Lie on your stomach on a mat. 2004-2005 38 www.TurbulenceTraining. • Keep your back straight and your hips up.com .cbathletics.grrlAthlete. • Support your bodyweight with your knees and on your right elbow.com www. • Hold this position for the recommended amount of time or 8-10 seconds if you are doing multiple repetitions. Hold your abs tight. • Hold this position for the recommended amount of time or 10 seconds if you are doing multiple repetitions. Side Plank • Lie on a mat on your right side. • Keep your back straight and your hips up. Contract them as if someone was about to punch you in the stomach. but breath normally. but breath normally. © CB Athletic Consulting. • Raise your body in a straight line so that your body hovers over the mat.com www. Inc. Hold (brace) your abs tight. • Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat. Contract them as if someone was about to punch you in the stomach.

bring your arms down and across the body using your abs to initiate the movement. • Bring your hands across to your left hip pocket and then slowly return to the start.com www. • Attach a handle to the highest pulley position.grrlAthlete.com . • Prepare for the exercise by bracing (contracting) your abdominals from top to bottom.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Cable Chop • Stand sideways beside a cable stack with your right shoulder closest to the stack. Focus on working your abs and obliques. • Perform all reps for one side and then switch. 2004-2005 39 www.TurbulenceTraining. Grasp the handle over your right shoulder with arms extended and a slight bend at the elbow.com www. • Without bending at the elbows any further. DB or MB Chop (Dumbbell or Medicine Ball) • Same as cable but done holding a medicine ball or dumbbell. Inc. • Your knees should be slightly bent and your hips slightly pushed back. I am not letting my back round in the photo.cbathletics. © CB Athletic Consulting. • Do NOT round your lower back.

• Your knees should be slightly bent and your hips slightly pushed back.com .Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Cable Lift • Stand sideways beside a cable stack with your right shoulder closest to the stack.cbathletics. • Prepare for the exercise by bracing (contracting) your abdominals from top to bottom. • Do NOT round your lower back. Hold the handle below your right hip pocket with arms extended and a slight bend at the elbow. • Attach a handle to the lowest pulley position. • Bring your hands over your left shoulder and then slowly return to the start. Inc.com www. bring your arms up and across the body using your abs to initiate the movement focusing on working your abs and obliques. • Without bending at the elbows any further.grrlAthlete. © CB Athletic Consulting. I am not letting my back round in the photo. • Perform all reps for one side and then switch. 2004-2005 40 www.TurbulenceTraining.com www.

your body should form a straight line from your shoulders to your ankles. • Keeping your back straight (don't round it). • Point your right arm straight out from your shoulder and your left leg straight out from your hip. Your back should be flat like a table. © CB Athletic Consulting.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Stability Ball Jackknife • Brace your abs.grrlAthlete.cbathletics. roll the ball as close to your chest as possible by contracting your abs and pulling it forward.TurbulenceTraining. • Pause and then return the ball to the starting position by rolling it backward. • Put your elbows on the bench and rest your shins on the ball. Your pelvis should not rotate (if someone placed a ball in the small of your back.com www. • Hold for 5 seconds and then slowly lower without rotating your pelvis. Bird Dog • Kneel on a mat and place your hands on the mat under your shoulders. it shouldn’t have fallen off). • Raise your right hand and left leg simultaneously while keeping your abs braced.com www. • Do 6 reps for each side. • Do NOT round your lower back. 2004-2005 41 www. You should be on “all fours” (like a dog). Inc. • Brace your abs. I am not letting my back round in the photo.com . • With your arms straight and your back flat.

2004-2005 42 www.com .TurbulenceTraining. © CB Athletic Consulting.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Standing Pullover • Stand in front of the lat pulldown station with your knees bent and hips back. Inc.cbathletics. • Slowly return your arms to the top position and get a good stretch in the abdominals. Your abdominals should remain strongly contracted. • Prepare for the exercise by bracing (contracting) your abdominals from top to bottom.grrlAthlete. • Place your hands shoulder-width apart on the pulldown bar and keep a small bend in your elbows.com www. • Slowly pull the bar down and back towards your abdomen.com www. Your torso should remain completely stationary.

Inc. Focus on bringing your shoulder blades together.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Back Band Pulls • Hold a resistance tubing band at arms length and shoulder level with your hands spaced shoulder-width apart.com . Reverse-grip Pulldown • Use a shoulder-width.grrlAthlete. © CB Athletic Consulting. 2004-2005 43 www.com www.TurbulenceTraining. Place thighs under pads and maintain an upright torso. • Pull the band apart and pull your elbows back by using the muscles of your upper back. palms facing the body grip. • Keep your hands and elbows at shoulder height.com www. • Pull the elbows into the side of the body until the bar is at chest level.cbathletics.

TurbulenceTraining. • Hold the dumbbell in the right hand in full extension and slowly row it up to the lower abdomen.grrlAthlete. Inc.com www. DB Row • Rest the left hand and left knee on a flat bench.com www. • Do NOT round your lower back.cbathletics. lean over and keep the back flat. © CB Athletic Consulting. • Keep the low back tensed in a neutral position and the elbow tight to the side.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Chin-ups • Take underhand grip on the bar with the palms facing you. • Slowly lower yourself but do not let your body swing and do not use momentum. 2004-2005 44 www. • Pull your body up until the chest reaches bar level.com . I am not letting my back round in the photo.

com . Underhand Seated Row • Use a long bar and an underhand. knees slightly bent.grrlAthlete.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Wide-grip Seated Row • Use a long bar and take a greater than shoulder-width overhand grip. • Row the handle back as far as possible bringing your shoulder blades together. Inc. • Row the handle back as far as possible bringing your shoulder blades together.TurbulenceTraining. medium-width grip.com www. 2004-2005 45 www. • Keep your arms and back straight. knees slightly bent.com www.cbathletics. • Keep your arms and back straight. © CB Athletic Consulting.

• Do NOT round your lower back. brace your abs and keep your spine in a neutral position.com www. © CB Athletic Consulting.com .grrlAthlete.com www. I am not letting my back round in the photo. Inc. • Slowly lower to the starting position and repeat. • Grasp the barbell with your hands slightly wider than shoulder-width apart.cbathletics. • Contract your glutes.TurbulenceTraining.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions BB Row • Stand with your torso bent and parallel to the floor. • Row the barbell to the abdomen and bring your shoulder blades together. 2004-2005 46 www. • Keep the lower back in a neutral position and your knees slightly bent.

TurbulenceTraining.grrlAthlete. Press the dumbbells straight up above the chest. Press the dumbbells straight up above the chest.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Chest DB Flat Bench Press • Hold the dumbbells above your chest with your palms turned toward your feet.com www. Inc. 2004-2005 47 www.cbathletics.com www. • Lower the dumbbells to chest level.com . • Lower the dumbbells to chest level. © CB Athletic Consulting. DB Close-grip Flat Bench Press • Hold the dumbbells with your palms turned towards your body (palms will face each other) to emphasize triceps and minimize shoulder stress.

Press the dumbbells straight up above the chest.com . Inc. DB Low-Incline Press • Lie on a bench with the backrest inclined at one notch above the flat position.cbathletics. • Perform regular dumbbell chest presses from this position.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions DB Incline Press • Lie on a bench with the backrest inclined at 45-60 degrees. • Hold the dumbbells above your chest with your palms turned toward your feet.grrlAthlete.TurbulenceTraining. 2004-2005 48 www.com www.com www. • Lower the dumbbells to chest level. © CB Athletic Consulting.

Inc. • Place the hands on the floor slightly wider than shoulder-width apart.com www. • Keep your body in a straight line at all times. shoulders and triceps to return to the start position.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Pushups (Kneeling) • Keep the abs braced and body in a straight line from toes (knees) to shoulders. 2004-2005 49 www. © CB Athletic Consulting.com .grrlAthlete. • Slowly lower yourself down until you are 2 inches off the ground.cbathletics. • Push through your chest.com www.TurbulenceTraining.

Keep your abs braced. • Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic step.com .cbathletics. shoulders and triceps to return to the start position. Hands are slightly wider than shoulder width apart (normal push-up width). • Keep your body in a straight line at all times. Inc. • Slowly lower yourself down until you are 2 inches off the ground. • Perform 8 repetitions in this manner and then switch to do 8 repetitions with the left arm elevated.grrlAthlete.com www.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Elevated Pushups (Kneeling) • Keep the abs braced and body in a straight line from knees to shoulders. 2004-2005 50 www. © CB Athletic Consulting.com www. • Push through your chest.TurbulenceTraining.

knees bent and abs braced.com . • Repeat for the other arm. • Hold dumbbells at shoulder level.TurbulenceTraining. • Press one dumbbell overhead and slowly lower it to the start position. • Continue to alternate until all • Sit with your bench fully supported and hold the dumbbells at shoulder height with the palms facing forward. 2004-2005 51 www. Stand upright.grrlAthlete.cbathletics.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Shoulders Standing 1-Arm Alternating DB Shoulder Press • Stand with your hips back. © CB Athletic Consulting.com www. Inc. • Press the dumbbells overhead while keeping your back flat. • Slowly return the dumbbells to the start position. • Do not arch your back.com www.

• The exercise is pictured with a barbell but can also be done with a dumbbell.com www.com . • Don’t roll your shoulders.cbathletics. • Hold the dumbbells at thigh level and shrug the shoulders straight up. 2004-2005 52 www.Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions DB Shrug • Stand with your feet slightly greater than shoulder-width apart and arms at your sides. just shrug them straight up and down.com www.grrlAthlete. Inc.TurbulenceTraining. © CB Athletic Consulting.

with your palms facing each other. © CB Athletic Consulting.com .Turbulence Training™ Special Report for Fat Loss: Volume 1 Exercise Descriptions Arms DB Incline Curls • Set the incline of the bench at 80 degrees (almost upright position).com www. Inc.TurbulenceTraining.com www. Keep the palm up throughout the entire exercise. • Sit on the bench with a dumbbell in each hand. 2004-2005 53 www. DB Triceps Extension • Lie flat on a bench with dumbbells in each hand.grrlAthlete. • Pause briefly at the bottom. Hold the dumbbells at arms length over your chest. and then contract the triceps and extend your arms back up to the starting position. • Lean back and perform alternating dumbbell curls with each hand.cbathletics. • Bend the elbows and lower the dumbbells behind your head.

• Hold the stretch for 30 seconds and then switch sides. • Now raise your right leg straight up in the air and try to bring it back until it is perpendicular to the floor. 2004-2005 54 www. © CB Athletic Consulting. Slightly bend your right knee.grrlAthlete.com www. • Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front side of leg at the hip level). • As you raise your leg.Turbulence Training™ Special Report for Fat Loss: Volume 1 Static Stretching Psoas Stretch • Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee. Keep the other leg flat and straight on the ground. Hamstring Stretch • Lie on your back with both legs flat. Inc. Support the leg in that position by holding it up with your hands or a towel looped around your foot. • Hold the stretch for 30 seconds and then switch sides. you will begin to feel a stretch in the hamstring.com www.TurbulenceTraining. • You should be in a straight line (similar to the bottom position in a lunge).cbathletics.com . • Bring the leg up until a moderate stretch is felt.

com . • Bring your left ankle back to your butt and grasp it with your left hand. © CB Athletic Consulting. • Raise your left leg straight up in the air. 2004-2005 55 www.Turbulence Training™ Special Report for Fat Loss: Volume 1 Static Stretching Glute Stretch • Lie on your back with both legs flat. Quadriceps Stretch • Lie on your right side.com www. • Support the leg by looping a towel around your foot. • You should feel the stretch over your hip and in your glute on your left side. • Slowly lower the left leg straight across the body while trying to keep your lower back pressed into the floor.com www. • Keep the knee in line with the hip. • Hold for 30 seconds and then repeat for the other side.TurbulenceTraining. Inc.grrlAthlete.cbathletics. • The stretch will be in the front of your left leg (thigh). Slightly bend your right knee. • Hold for 30 seconds and then repeat for the other side.

• Hold for 30 seconds and then repeat for the other side. Inc.com .Turbulence Training™ Special Report for Fat Loss: Volume 1 Static Stretching Chest Stretch • Stand next to a doorframe. You should feel a slight stretch in the back of the right shoulder. • If using your right arm. your right hand should rest at your left shoulder.TurbulenceTraining. • Press your elbow against the doorframe and slowly and gently rotate your upper body away from your elbow. • Take your left arm and place it behind your right elbow. Shoulder Stretch • Raise your arm to shoulder height and bring your arm across the front of your body.cbathletics.com www. • You should feel the stretch across the front of your shoulder and chest.com www. • Slowly and gently apply pressure just above your right elbow.grrlAthlete. • Hold for 30 seconds and then repeat for the other side. • Raise your elbow up to shoulder height and rotate your arm so that your hand is up (as if you were in a throwing position with your elbow in line with your shoulder). 2004-2005 56 www. © CB Athletic Consulting.

grrlAthlete.TurbulenceTraining. • Hold for 30 seconds and then repeat for the other side.cbathletics. © CB Athletic Consulting.com . • The main muscle that you are stretching is commonly known as the “lat” muscle. 2004-2005 57 www.com www. • Push your hips back and gently lean forward from the waist until you feel a gentle and slight stretch in the back muscles running down your right side. Inc. • Grab the railing with your right hand and step back arm’s length from the railing.com www.Turbulence Training™ Special Report for Fat Loss: Volume 1 Static Stretching Back (“Lat”) Stretch • Stand in front of a railing that is above waist height that you can also grab onto.

© CB Athletic Consulting. In addition to the 10 Turbulence Training™ workouts. day-by-day. Gain muscle and lose fat. Use Craig Ballantyne’s trademarked workout system – “Turbulence Training™” – to take your physique to another level while getting you in and out of the gym in under an hour only three times per week! Get bored of your lifting routine quickly? One of the main principles of Get Lean is to change your workouts on a frequent basis. Imagine losing a pound of fat per week for a full year! Get Lean will help you reach your goals because it is a thorough.com www.cbathletics. the information found in this manual will do help you do exactly what the title says. It’s a comprehensive lifestyle manual that addresses each and every single obstacle that gets in the way of your fat loss success. No idea where to start? Get Lean is the best step-by-step. No time? No problem.com www.Turbulence Training™ Special Report for Fat Loss: Volume 1 Get Lean! How to gain muscle and lose fat Do the impossible. No clue about nutrition? The Get Lean nutrition review will show you how to plan your meals and snacks to promote muscle growth and fat loss.grrlAthlete. Whether you need to lose 100 pounds or if you want to build the lean. approach to fat loss. workout-by-workout lifestyle plan for anyone (man or woman) that has always wanted to get lose fat and get lean. You’ll cut your workout time in half! Do three Turbulence Training workouts per week and you’ll be able to watch the fat melt off your body.com .S.TurbulenceTraining. You won’t use the same workout plan for more than 4 weeks in a row. now get the body you deserve! Can’t stand to do long bouts of boring cardio? Get Lean shows you the scientifically proven better way to burn calories and promote fat loss. Frequent changes in your workout ensure continual progress in your fight against fat. hard athletic look. These workouts get you in and out of the gym in under an hour. Inc. Want to know the biggest secret about “fat loss cardio”? It doesn’t matter how many calories the machine says you burned! Don’t know the first thing about lifting weights? Get Lean contains a thorough beginner’s introduction to resistance training. 2004-2005 58 www. the same fat loss program that has already been featured twice in Men’s Fitness magazine in 2004. You’ve worked hard. Get Lean. Build the cover model body and get the washboard abs that you’ve always wanted. Get Lean has two beginner level workouts that prepare you for the ultimate in fat loss training programs. yet straightforward and no B. Get Lean is based on my Turbulence Training™ workouts.

M. Turbulence Training™ Workouts • Turbulence Training is the optimal way to lose fat. the glycemic index. CB Athletic Consulting. Texas Here’s what you’ll get in the book: 1. calorie counters. You are the best kept secret in the fitness world. Inc.grrlAthlete. CSCS. The workout section isn’t some simple 4 week plan.” Todd Thompson. it’s also my most comprehensive. you have my 100% money-back guarantee. 37 Tips to Get Lean 2. It really worked great for me. Craig Ballantyne. Men's Fitness Training Adviser President. • Each of the workouts can be followed for four weeks. and because I had developed some personal goals which involved both gaining strength and losing fat. all of which were provided with Get Lean.com . while being able to walk stairs without passing out. Beginner Workouts • While this is my most advanced fat loss manual. If you are not fully satisfied with the Turbulence Training report then just let me know and you’ll be given a full refund.com www. I will finish the whole program next week.cbathletics. The workouts only took 45 minutes and where extremely productive.Turbulence Training™ Special Report for Fat Loss: Volume 1 Get Lean! How to gain muscle and lose fat “I was highly motivated. That’s 40 weeks of fat loss so that you can expect to lose 40 pounds of fat (1 pound of fat per week) with these workouts and proper nutrition practices (if you need to lose that much). • 10 Turbulence Training workouts that can be used for over 40 weeks in total.TurbulenceTraining.” Stu "I am so impressed with how you conduct your business. I needed structure. your professionalism.Sc. 4. 2004-2005 59 www. 5. and the facts about carbohydrates. cb@cbathletics." Bobby Logan Lastly. Inc. No way. • View sample meal plans. How to use Goal Setting to Get Lean! 3.. protein and fat. Nutrition & Lifestyle Planning • Review how to calculate your calories and set up meal plans.com © CB Athletic Consulting.com www. quality and responsiveness is really unequaled. and a little personal attention. both because I was already making progress. so it helps everyone get to the next level. starting with beginners. I think I will contact you for a custom plan soon. Sincerely. motivation. • The Beginner Workouts are a series of introductory workouts for previously sedentary individuals. “I want everyone to know I purchased your Get Lean manual.

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