TT Transformation 2

© CB Athletic Consulting, Inc. www.TurbulenceTraining.com

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TT Transformation 2

About Craig Ballantyne & Turbulence Training Craig Ballantyne, CSCS, M.Sc., is a Strength & Conditioning coach in Toronto, author of Turbulence Training, a contributing author to Men’s Health and Women’s Health magazines, and a member of the Training Advisory Board for Inside Fitness and Oxygen magazines. With Turbulence Training I've put together short, quality fat loss workouts for men and women to do at home with minimal equipment. The programs use a lot of bodyweight moves and dumbell exercises, and the workouts change every 4 weeks because I truly believe variety is one of the main principles for success when you are trying to change your body in any way. Craig also has an advanced research background, completing a Master’s of Science Degree in Exercise Physiology from McMaster University in Hamilton, Ontario, Canada. Craig continues to study the latest training, supplementation, and nutrition research that will help improve client’s health and wellness as well as their physical and mental performance. Craig’s websites include:
www.TransformationContest.com – Win up to $1000 just for losing belly fat! www.TurbulenceTraining.com - Advanced training information to help men and women gain muscle and lose fat fast. www.TTMembers.com – Craig’s new Turbulence Training Membership site featuring

a forum, exercise video clips, and access to every workout program, manual, and e-book he has ever written for his websites.

© CB Athletic Consulting, Inc. www.TurbulenceTraining.com

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TT Transformation 2

Disclaimer: You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. 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. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Turbulence Training. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use Turbulence Training, please follow your doctor’s orders. Copyright © 2003-2010 CB Athletic Consulting, Inc.

© CB Athletic Consulting, Inc. www.TurbulenceTraining.com

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You must expect extra soreness when starting a new program just because of the new exercises. 2) Don't do anything that hurts or "doesn't feel right". 4) If you need extra recovery within the workout or between workouts. get medical attention and have a professional therapist rehabilitate your injury before starting an exercise program.TTmembers. Even pro athletes don't play hard everyday. If you train alone at home. so don't try to set world records in a new program right away. don't hesitate to take it. Just ask us on the Turbulence Training forum for substitutions at www. The new exercises. and only 1 set per exercise. use lighter weights than normal. © CB Athletic Consulting. 6) Check your ego at the gym door and start with the easier alternative exercises if appropriate. 9) If you want to start TT but think you have an injury. There are plenty of alternative exercises for every movement. so why should we? 8) Never skip a warm-up. 3) Whenever you start a NEW program. 5) Use a spotter if you are training with heavy weights.com. If you use a treadmill. www. Safety first. 1) Don't do any exercise that you aren't sure how to do. make sure you have good running shoes. Always get personal instruction from a certified trainer.com 4 . All together now. always do an extra thorough warm-up.TurbulenceTraining. please operate it safely. 7) Do NOT do interval training more than 4 times per week. and choose a safe running surface (grass or trails rather than pavement/concrete). 10) Check with your doctor before starting any new exercise or diet program.TT Transformation 2 10 Tips to Train SAFE! It is very important for all of us to train conservatively and not overdo things. Use the general bodyweight warm-ups and the specific warmup sets in each TT workout. "Safety first!" Bonus 11) If you decide to use running as your form of interval training. even if you have exercised in the past. and new style of movements will cause muscle soreness even from workouts you think "look easy". Inc. follow my recommendations in the manual and do NOT train to failure.

do only 1 set per exercise instead of 2 or 3. – I. Whenever possible. squeeze EVERY repetition at the top of the contraction. etc. The 3-digit number beside each exercise represents the lifting tempo.com 5 . – Do at least 30 minutes of low-intensity exercise on off-days. Inc. 1B.e. Please discuss all nutritional changes with your physician or a registered dietician. 1A. Finish each workout with stretching for the tight muscle groups. 1) Jumping Jacks – 30 reps 2) Stick-up – 10 reps 3) Duck Under – 8 reps per side 4) Spiderman Climb – 10 reps per side 5) Waiter’s Bow – 10 reps 6) Leg Swing – 15 reps per side 7) Elevated Pushup – 6 reps per side 8) Glute Stretch – 30 seconds per side 9) Chest Stretch – 30 seconds per side © CB Athletic Consulting. high blood pressure.e.) constitute a circuit. Start every workout with this warm-up circuit. but don’t let this workout impair your recovery or limit your performance real workouts. Pairs of exercises (i.e. Bodyweight Warm-up Circuit • 2x’s through the circuit using a 1-0-1 tempo for each exercise. Lower your body in 1 second and without pausing explode (X) up as you jump. In the first week of the program. • Rest 30 seconds b/c circuits. Train 3 days per week. You must have a complete physical examination if you are sedentary. • • • • • • • • • Perform this program for 4 weeks then switch to another TT workout. or diabetes. This will require you to use slightly lighter weights for some exercises. 1A & 1B) constitute “Supersets”. 1C. Take 3 seconds to lower your body and without pausing return to the start position in 1 second. Barbell Squats – The number is 3-0-1. Three or more exercises (i. www. if you have high cholesterol.TurbulenceTraining.TT Transformation 2 TT Transformation-2 Workout Guidelines Disclaimer: See your physician before starting any exercise or nutrition program. if you are overweight.e. or if you are over 30 years old. – I. Repeated Jumps – The number is 1-0-X.

www. 2D) X-Body Stability Ball Mountain Climber – 10 reps per side (1-0-1) • Rest 1 minute before repeating 1 more time for a total of 2 circuits. Interval Training Workout – I recommend you use a bike • Warm-up for 5 minutes progressing from light to more intense exercise. • Repeat for a total of 6 intervals. 2A) Front Squats – 10 reps (2-0-1) • No rest.TurbulenceTraining. 2C) DB Squat – 15 reps (2-0-1) • No rest. WORKOUT OPTIONS: • You can either do the following interval training program (for fat loss emphasis) or you can do a THIRD round of each circuit (for muscle building emphasis). • Follow that with “active rest” for 36 seconds by exercising at a slow pace at a subjective 3/10 level of effort. Day 2 – Recovery day & light exercise © CB Athletic Consulting. • Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down. 1B) Barbell or Dumbbell (DB) Push Press – 8 reps (2-0-X) • No rest. 1D) Stability Ball Rollout – 10 reps (3-0-2) • Rest 1 minute before repeating 1 more time for a total of 2 circuits. • Do one set of 1D for 3 reps. 1A) Repeated Jumps – 8 reps (1-0-X) • No rest. Finish with static stretching. • Do one set of 1B with 50% of the regular weight and do 6 reps. 2B) Stability Ball Hip Extension + Stability Leg Curl – 10 reps + 15 reps (2-0-1) • No rest. 1C) Barbell Squat – 10 reps (3-0-1) • No rest.TT Transformation 2 TT Transformation-2 Workout Guidelines Day 1 – Workout A • Bodyweight Warm-up Circuit • Specific Warm-up Circuit • Do one set of 1A for 3 reps. • Do one set of 1C with 50% of the regular weight and do 6 reps. Inc.com 6 . • Exercise for 24 seconds at a very hard pace at a subjective 9/10 level of effort (imagine normal cardio is a 6/10 intensity level).

1C) Shuttle Sprint – 20 seconds • Rest 1 minute before repeating 2 more times for a total of 3 circuits. 2B) Inverted Row with Feet on Ball or Barbell Row – 15 reps (2-0-1) • No rest. 1B) Pull-up – Max reps (3-0-1) • No rest. Day 4 – Recovery day & light exercise © CB Athletic Consulting. 3A) Chin-up with Knee-up – 8 reps (3-0-1) • No rest. 3B) Close-Grip Pushups ¾ reps – 20 reps (2-0-1) • No rest. 3C) Shuttle Sprint – 20 seconds • Rest 1 minute before repeating 1 more time for a total of 2 circuits. 4A) DB Rear-Deltoid Raise – 12 reps (2-0-1) • No rest.TurbulenceTraining. 4B) DB Curls – 10 reps (4-0-1) • Rest 1 minute before repeating 1 more time for a total of 2 supersets. Inc. • Do one set of 1B for 1-2 reps. www. • Do one sprint at 50% intensity. 1A) DB Steep Incline Press – 8 reps (3-0-1) • No rest. 2C) Shuttle Sprint – 20 seconds • Rest 1 minute before repeating 2 more times for a total of 3 circuits.com 7 . Finish with static stretching.TT Transformation 2 TT Transformation-2 Workout Guidelines Day 3 – Workout B • Bodyweight Warm-up Circuit • Specific Warm-up • Do one set of 1A with 50% of the regular weight and do 6 reps. 2A) DB Chest Press – 8 reps (4-0-2) • No rest.

com 8 . 2A) Overhead Squat – 8 reps (2-0-1) • No rest. 1A) Snatch Deadlift – 10 reps (2-0-1) • No rest. (10 reps on one side + 10 second rest 10 reps on the other side + 10 second rest x 4 rounds) 2) Mountain Climbers a. 1B) Walking Off-Set Pushup – 12 reps per side (1-0-1) • No rest. • Do one set of 1D for 3 reps per side with a light weight.TT Transformation 2 TT Transformation-2 Workout Guidelines Day 5 – Workout C • Bodyweight Warm-up Circuit • Specific Warm-up • Do one set of 1A with 50% of the regular weight and do 6 reps. www. 2C) Plank or Stability Ball Plank – Max Hold • No rest. 1D) Side Plank with DB Lateral Raise – 10 reps per side (2-0-2) • Rest 1 minute before repeating 1 more time for a total of 2 circuits. • Do one set of 1C with 50% of the regular weight and do 3 reps per side. (20 second squat + 10 second hold in bottom position x 8 rounds) Finish with static stretching. Timed Intervals 1) DB 1-Arm Squat & Press a. 2D) DB Shrug – 12 reps (2-0-1) • Rest 1 minute before repeating 1 more time for a total of 2 circuits. 1C) DB Deep Step-up – 10 reps per side (3-0-1) • No rest. (10 reps per side + 10 second rest x 4 rounds) 3) Bodyweight Squat a.TurbulenceTraining. • Do one set of 1B for 3-6 reps. Day 6 – Recovery day & light exercise Day 7 – Recovery day & light exercise © CB Athletic Consulting. 2B) DB Forward Lunge – 10 reps per side (2-0-1) • No rest. Inc.

TurbulenceTraining.B. Mtn Climber (10) Intervals Set 1 Set 2 Workout B 1A) DB Steep Incline Press (8) 1B) Pull-up (Max) 1C) Shuttle Sprint (20sec) 2A) DB Chest Press (8) 2B) Inv.B.B. Inc.TT Transformation 2 TT Transformation-2 Workout Guidelines Set 1 Set 2 Workout A 1A) Repeated Jumps (8) 1B) BB or DB Push Press (8) 1C) Barbell Squat (10) 1D) S. Row w Feet on Ball/BB Row (15) Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 2C) Shuttle Sprint (20sec) 3A) Chin-up w Knee-up (8) 3B) Close-Grip Pushups ¾ reps (20) 3C) Shuttle Sprint (20sec) 4A) DB Rear-Deltoid Raise (12) 4B) DB Curls (10) Set 1 Set 2 Workout C 1A) Snatch Deadlift (10) 1B) Walking Off-Set Pushup (12) 1C) DB Deep Step-up (10) 1D) Side Plank w DB Lateral Raise (10) 2A) Overhead Squat (8) 2B) DB Forward Lunge (10) 2C) Plank/S.B. Rollout (10) 2A) Front Squats (10) 2B) S. Plank (Max Hold) 2D) DB Shrug (12) Timed Intervals 3) DB 1-Arm Squat & Press 4) Mountain Climbers 5) Bodyweight Squat Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 © CB Athletic Consulting.B. Leg Curl (10)(15) Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 2C) DB Squat (15) 2D) X-Body S. Hip Extn + S. www.com 9 .

• This is a combination warm-up and ab exercise that can also be used for circuits. Your feet should be 6 inches away from the wall and your butt. upper back. • This should bring your shoulder blades down and together. Stick-up • Stand with your back against a wall. Inc. Keep your shoulders. Slide your arms down the wall and tuck your elbows into your sides. www. try to slowly slide your arms up until they are straight and in a "stick-em up" position. contracting the muscles between your shoulder blades as well as the shoulder muscles. • From the bottom position. • Stick your hands up overhead.TurbulenceTraining. Try to improve your range of motion each week. • Jump your feet out to your sides and raise your hands overhead at the same time.TT Transformation 2 Exercise Descriptions – Warm-up 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. Jumping Jacks • Stand on the balls of your feet with your feet shoulder width-apart and arms by side. • The goal is to improve shoulder mobility and postural control. elbows. and wrists touching the wall.com 10 . and head should all be in contact with the wall at all times. © CB Athletic Consulting.

com 11 . • Step to one side while simultaneously dropping your hips and squatting down. • Keep your abs braced and slowly return your leg to the start position. Inc. drop your hips so it appears you were ducking under something. Get as low as you can while keeping your chest up. • Keep your abs braced. Start in the top of the pushup position. pick one foot up off the floor. and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Then repeat in the opposite direction. Alternate sides. www.TurbulenceTraining. • As you squat and step to the side.TT Transformation 2 Exercise Descriptions – Warm-up Duck Unders • Stand with your feet hip width apart and hands held at chest level. Spiderman Climb • Brace your abs. © CB Athletic Consulting. • Shift all of your weight over to the side you stepped towards and stand up with your feet together again. • Alternate sides until you complete all of the required repetitions.

TT Transformation 2 Exercise Descriptions – Warm-up Waiter’s Bow • This exercise strengthens the glutes and stretches the hamstrings.com 12 . • Take one hand to grasp the skin over your lower back under your shirt. • Contract your glutes to return to the start. without bending your knees anymore. © CB Athletic Consulting. and push your hips back as much as you can. • If you ever lose grasp on this skin. This will stretch your hamstrings. • Stand with your feet shoulder-width apart and knees slightly bent. that means your back has become too rounded and you have gone too far. www. • Keep your lower back arched.TurbulenceTraining. Inc.

• Do all reps for one side then switch. • Continue to swing your leg faster and higher with each repetition. www.TT Transformation 2 Exercise Descriptions – Warm-up Leg Swings • Stand with your feet hip width apart and hold on to something for balance. • Take the inside leg and swing it back behind you and then swing it straight out in front of you. • This will stretch your hamstring so do it gently. © CB Athletic Consulting. Inc.TurbulenceTraining.com 13 .

• Slowly lower the left leg straight across the body while trying to keep your lower back pressed into the floor. • Keep your body in a straight line at all times. • Raise your left leg straight up in the air. • You should feel the stretch over your hip and in your glute on your left side.com 14 . © CB Athletic Consulting. www. Inc.TT Transformation 2 Exercise Descriptions – Warm-up Elevated Pushups • Keep the abs braced and body in a straight line from knees to shoulders. • Hold for 30 seconds and then repeat for the other side. • Perform all repetitions in this manner and then switch to do all repetitions with the other arm elevated. Glute Stretch • Lie on your back with both legs flat. • Slowly lower yourself down until you are 2 inches off the ground. • Push through your chest. Slightly bend your right knee.TurbulenceTraining. Keep your abs braced. shoulders and triceps to return to the start position. • Support the leg by looping a towel around your foot. • Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic step. Hands are slightly wider than shoulder width apart (normal pushup width).

Inc. to increase the stretch felt across the chest muscle. • As soon as you land. Exercise Descriptions – Workout A Repeated Jumps • Stand in the athletic position with hips and knees bent. Hold that position for 20 seconds and then repeat for the other side.TT Transformation 2 Exercise Descriptions – Warm-up Chest Stretch #2 • Stand with your arm out-stretched and hand pressed against a wall or support. © CB Athletic Consulting. www. • Dip down and jump up as high as possible. • Bend your knees when you land to absorb the force with your muscles.com 15 .TurbulenceTraining. jump up again. • Rotate your hips and feet away from your arm.

brace your abs and keep your spine in a neutral position. Inc. • Quickly drop your hips and bend your knees in a quarter-squat “dip”. • Slowly lower the dumbbells back to shoulder level. dip at the knees. • Slowly lower and repeat. www. • Contract your glutes. • Quickly reverse the motion and use your legs to drive back up to the standing position while pushing the barbell overhead. • Explode up and press the dumbbells overhead until your arms are almost extended.TurbulenceTraining. © CB Athletic Consulting. yet small. • Start the movement with a rapid. • Stand with a slight bend in your knees.com 16 .TT Transformation 2 Exercise Descriptions – Workout A Barbell Push Press • Hold a barbell at shoulder height with hands slight wider than shoulder-width apart. Dumbbell Push Press • Hold dumbbells at shoulder level and with palms turned in & facing your head.

yet comfortable. • Step under the bar and rest the barbell on the traps. take it off the rack and take 2 small steps back. • Contract your abs and reverse the motion to return to the upright position. • Squat as deep as possible. • Keep your body in a straight line and go as far as you can with perfect form. • Start the movement at the hip joint. Inc. but keep your low back tensed in a neutral position. and quadriceps to return to the start position. • Position the feet and hips under bar.TurbulenceTraining. • Your grip on the bar should be narrow. • Push with your buttocks. • Do NOT round your lower back. www. hamstrings. © CB Athletic Consulting. Make your butt go back as far as possible and keep your knees out. Stability Ball Rollout • Kneel on a mat and place your clasped hands on the top of a medium sized ball.TT Transformation 2 Exercise Descriptions – Workout A Barbell Squats • Set the bar up at chest level in the squat rack.com 17 . • Your feet should be shoulder-width apart. • Brace your abs and slowly lean forward and roll your hands over the ball while the ball moves away from your body. Push your butt backward and “sit back into a chair”.

• Start the movement at the hip joint.com 18 . Your elbows should point directly ahead. • Step under the bar and rest the barbell the anterior deltoids (shoulders). yet comfortable. but keep your low back in an arched position.TT Transformation 2 Exercise Descriptions – Workout A Front Squats • Set the bar up at chest level in the squat rack. • Brace your abs. hamstrings.TurbulenceTraining. • Slowly lower your hips down until they are an inch above the ground. Inc. • Your grip on the bar should be narrow. Bridge your hips up by contracting your glutes. Push your butt backward and “sit back into a chair”. and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. • Push with your buttocks. • Your feet should be just greater than shoulder-width apart. © CB Athletic Consulting. Make your butt go back as far as possible and keep your knees out. and quadriceps to return to the start position. • Support the bar in that position by bending your elbows and extending your wrists back. Stability Ball Hip Extension • Lie on your back with the soles of your feet on a medium-sized Stability Ball. www. • Position the feet and hips under bar. • Squat as deep as possible. take it off the rack and take 2 small steps back.

Bridge your hips up by contracting your glutes. Push your hips backward and “sit back”. hamstrings. and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. © CB Athletic Consulting. but keep your low back tensed in a neutral position. www. Inc. • For the dumbbell squat. • Start the movement at the hip joint. DB Squat • Stand with your feet just greater than shoulder-width apart. Do NOT round your low back.TurbulenceTraining. • Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips while keeping your hips bridged. • Keep your low back arched. hold a dumbbell in each hand on the outside of your legs. • Push with your glutes. • Squat as deep as possible.com 19 . and quadriceps to return to the start position. • Pause and slowly return the ball to the start position while keeping the hips bridged.TT Transformation 2 Exercise Descriptions – Workout A Stability Ball Leg Curl • Lie on your back with the soles of your feet on a medium-sized Stability Ball. • Brace your abs.

• Keep your abs braced and body in a straight line. • Bring your left knee towards your right elbow across your body. Inc.TT Transformation 2 Exercise Descriptions – Workout A Stability Ball X-Body Mountain Climber • Place your hands on the floor and feet on the ball. www.com 20 . Brace your abs. • Return the leg to the start position and alternate sides. © CB Athletic Consulting.TurbulenceTraining.

TT Transformation 2 Exercise Descriptions – Workout B Dumbbell Steep Incline Press • Set up a bench with a steep incline – more upright than your regular incline press.TurbulenceTraining. • In this photo. www. wide grip.com 21 . © CB Athletic Consulting. • Hold the dumbbells above your chest with your palms turned toward your feet. • Pull yourself up until your chin is over the bar. • Lower the dumbbells to chest level. Press the dumbbells straight up above the chest. the steep incline should be even steeper. Inc. Pull-up • Grasp the bar with an overhand.

TT Transformation 2 Exercise Descriptions – Workout B 5-Meter Shuttle Sprint • Mark off a distance of 5 meters. Inc. © CB Athletic Consulting. • Repeat as many times as possible in 8 seconds and then rest for 12 seconds. DB Chest Press • Hold the dumbbells above your chest with your palms turned toward your feet. • Pause briefly and press the dumbbells straight up above the chest. www.TurbulenceTraining. touch the ground. • Lower the dumbbells to chest level. • Start at one end. • Repeat twice more. and return to the start position.com 22 . • Squeeze your chest muscles together as your press the dumbbells up. sprint 5 meters.

Inc. but place your heels on a ball.TT Transformation 2 Exercise Descriptions – Workout B Inverted Row – Feet on Ball • Same as regular Inverted Rows. • Keep the abs braced and body in a straight line from toes (knees) to shoulders. • Slowly lower to the starting position and repeat.TurbulenceTraining. www. • Set a bar at hip height in the smith machine or squat rack. • Row the barbell to the abdomen and bring your shoulder blades together. • Lie underneath the bar and grab it a few inches wider than shoulder-width apart. • Contract your glutes. • Keep the lower back in a neutral position and your knees slightly bent. • Row yourself up the top position with your upper back and lats. © CB Athletic Consulting. Barbell Row • Stand with your torso bent 45 degrees. • Do NOT round your lower back.com 23 . • Grasp the barbell with your hands slightly wider than shoulder-width apart. This is more advanced. brace your abs and keep your spine in a neutral position.

• Keep your body in a straight line at all times and elbows tucked in. • Slowly lower yourself but do not let your body swing and do not use momentum. • Pull your body up until the chest reaches bar level. Inc. • Push through your chest. www. • Place the hands on the floor shoulder-width apart. pull your knees up to your chest.TT Transformation 2 Exercise Descriptions – Workout B Shuttle Sprint (See Above) Chin-up with Knee-up • Take underhand grip on the bar with the palms facing you. • Let your knees drop slowly from your chest to their original position. • Tuck your elbows into your sides as you lower your body.com 24 .TurbulenceTraining. Close-grip Pushup ¾ reps • Keep the abs braced and body in a straight line from toes to shoulders. • Slowly lower yourself down until you are an inch off the ground. • At the same time. shoulders and triceps to return ¾ of the way to the top. © CB Athletic Consulting. but not all the way to the start position – maintain tension on triceps all the time.

lifting the dumbbells up and out to the side.TT Transformation 2 Exercise Descriptions – Workout B Shuttle Sprints (See Above) DB Rear-Deltoid Lateral Raise • Contract your glutes. • Perform a lateral raise. © CB Athletic Consulting. DB Curls • Stand and hold dumbbells at arm’s length. Inc.TurbulenceTraining. chest up. www. • Keep your knees slightly bent. • Curl the dumbbells up to shoulder height while maintaining a flat back. and shoulders back. brace your abs and keep your spine in a neutral position.com 25 . • Slowly return to the start position. • Stand with your knees bent slightly and your upper body bent parallel to floor.

com 26 .TurbulenceTraining. keeping your hands 4-inches WIDER than shoulder width.TT Transformation 2 Exercise Descriptions – Workout C Snatch Deadlift • This version uses a wider grip and works your glutes. © CB Athletic Consulting. or compromised in any manner. Erect your torso and stand up. • Do NOT round your lower back. • Place the bar on the floor. Keep your back “neutral” (flat). and low back even more than a regular deadlift. Stand behind the bar with your feet slightly greater than shoulder-width apart. hamstrings. • Bend down and grasp the bar with an overhand grip. www. • Be very conservative with this exercise. • Pause briefly at the top of the movement and then lower the weight. Keep your lower back flat and your shoulders back. Inc. Keep the bar under control and close to the body. • Exhale as you near the top of the movement. Perform each rep with 100% concentration. • Keep the bar very close to your body and keep your heels on the floor as you lift. but you will use less weight because of a weaker grip. Do not perform any deadlift if your lower back is injured. • Begin the movement by extending at your knees and hips and pulling with your arms and upper back. Keep your back flat and flex the hips and knees. weak.

Place one foot on top of the bench and move the back leg slightly further away from the bench. quads and hamstrings of the front leg to bring you to a standing position on the step. • Drop your hips down so your front hip is below your front knee . shoulders and triceps to return to the start position while WALKING forward one “step” with your hands. • Push through your chest.TT Transformation 2 Exercise Descriptions – Workout C Walking Off-Set Pushup • Keep your abs braced and body in a straight line from toes to shoulders. Do all reps for one side and then switch.putting you almost in a lunge position. Inc. • Lower yourself slowly and repeat. contract the glutes. Deep Step-up • Stand to the side of a bench facing the bench. • Place the hands on the floor slightly wider than shoulder-width apart. • Do this on a non-slip surface to prevent the bench from sliding. © CB Athletic Consulting. • Slowly lower yourself down until you are 1 inch off the ground.com 27 . • From that deep position. BUT place one hand in front of shoulder level and the other hand behind shoulder level.TurbulenceTraining. www. • Keep your body in a straight line at all times.

Inc. • Keep your abs braced and squeeze your shoulder blades together. • Return to the start position. Contract them as if someone was about to punch you in the stomach. but breath normally.TT Transformation 2 Exercise Descriptions – Workout C Side Plank + DB Lateral Raise • Lie on a mat on your side. • Slowly lower back down. www.TurbulenceTraining.com 28 . • Use your top shoulder to raise the dumbbell to the extended position. Hold a dumbbell with your top arm. while maintaining the stick overhead. Hold your abs tight. • Keep your chest up and squat to parallel. © CB Athletic Consulting. • Support your bodyweight with your knees and on your bottom elbow. Overhead Squat • Hold a bar or broomstick overhead with a wide-grip. • Keep your back straight and your hips up. • Raise your body in a straight line so that your body hovers over the mat.

• Lower your body until your right thigh is parallel to the ground. • When you are strong enough. Inc. taking a slightly larger than normal step. • Keep your upper body upright and your lower back flat. The left knee should also be bent. but breath normally.TurbulenceTraining. © CB Athletic Consulting. Hold (brace) your abs tight. Hold dumbbells in each hand. • Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.com 29 . • Push with your right leg to return to the starting position. • Keep your left toe on the ground and use it to help keep your balance. • Keep your back straight and your hips up. Plank • Lie on your stomach on a mat. • Hold this position for the recommended amount of time. www. Contract them as if someone was about to punch you in the stomach.TT Transformation 2 Exercise Descriptions – Workout C Dumbbell Forward Lunge • Stand with your feet shoulder-width apart. hold dumbbells in your hands to increase intensity. • Step forward with your right leg.

• Raise your body in a straight line so that your body hovers over the mat. • Support your bodyweight with your knees and on your right elbow. Inc.com 30 . • Hold this position for the recommended amount of time. • Hold the dumbbells at thigh level and shrug the shoulders straight up.TT Transformation 2 Exercise Descriptions – Workout C Side Plank • Lie on a mat on your right side. • Don’t roll your shoulders. © CB Athletic Consulting. Dumbbell Shrug • Stand with your feet slightly greater than shoulder-width apart and arms at your sides. • Keep your back straight and your hips up. Switch sides. but breath normally. www.TurbulenceTraining. Hold your abs tight. Contract them as if someone was about to punch you in the stomach. just shrug them straight up and down.

Do not let your hips sag or rotate. • Keep your abs braced and slowly return your leg to the start position. pick one foot up off the floor.com 31 . • Do all reps on one side then switch. • Alternate sides until you complete all of the required repetitions. © CB Athletic Consulting. Mountain Climbers • Brace your abs. maintaining an upright torso. www.TurbulenceTraining. Inc. Start in the top of the push-up position. • Return to the standing position while simultaneously pressing the dumbbell overhead. • Squat to at least parallel.TT Transformation 2 Exercise Descriptions – Workout C Dumbbell 1-Arm Squat & Press • Hold a dumbbell (or kettlebell) at shoulder height with your palm facing away from your body. • Keep your abs braced. and slowly bring your knee up to your chest. Let the other arm hang free at your side.

TurbulenceTraining. Make your hips go back as far as possible.com 32 . © CB Athletic Consulting. • Push with your glutes. • Don’t let your lower back become rounded. www. and quadriceps to return to the start position. hamstrings. • Squat as deep as possible. • Start the movement at the hip joint.TT Transformation 2 Exercise Descriptions – Workout C Bodyweight Squat • Stand with your feet just greater than shoulder-width apart. Inc. Push your hips backward and “sit back into a chair”. but keep your low back tensed in a neutral position.

TurbulenceTraining. Hold the stretch for 30 seconds and then switch sides. Slightly bend your right knee. • You should be in a straight line (similar to the bottom position in a lunge). • 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. • Bring the leg up until a moderate stretch is felt. • Hold the stretch for 30 seconds and then switch sides. © CB Athletic Consulting. Support the leg in that position by holding it up with your hands or a towel looped around your foot. Inc. Hamstring Stretch • Lie on your back with both legs flat. you will begin to feel a stretch in the hamstring. Keep the other leg flat and straight on the ground.com 33 . www.TT Transformation 2 Static Stretching Psoas Stretch • Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee. • Now raise your right leg straight up in the air and try to bring it back until it is perpendicular to the floor.

Inc. • Slowly lower the left leg straight across the body while trying to keep your lower back pressed into the floor. • Hold for 30 seconds and then repeat for the other side.TT Transformation 2 Static Stretching Glute Stretch • Lie on your back with both legs flat.TurbulenceTraining. • Support the leg by looping a towel around your foot. • The stretch will be in the front of your left leg (thigh). • Raise your left leg straight up in the air. www. • Hold for 30 seconds and then repeat for the other side. Quadriceps Stretch • Lie on your right side.com 34 . • You should feel the stretch over your hip and in your glute on your left side. © CB Athletic Consulting. • Bring your left ankle back to your butt and grasp it with your left hand. Slightly bend your right knee. • Keep the knee in line with the hip.

TT Transformation 2 Static Stretching Chest Stretch #1 • Stand next to a doorframe. • Hold for 30 seconds and then repeat for the other side. • Press your elbow against the doorframe and slowly and gently rotate your upper body away from your elbow.com 35 . • Rotate your hips and feet away from your arm. Hold that position for 20 seconds and then repeat for the other side. Feel the stretch across the front of your shoulder and chest. to increase the stretch felt across the chest muscle. Inc. © CB Athletic Consulting.TurbulenceTraining. www. Chest Stretch #2 • Stand with your arm out-stretched and hand pressed against a wall or support. Raise elbow to shoulder height and rotate arm so that your hand is up (as if in a throwing position with elbow in line with your shoulder).

Inc.TT Transformation 2 Static Stretching Shoulder Stretch • Raise your arm to shoulder height and bring your arm across the front of your body. www.com 36 . • If using your right arm. Slowly and gently apply pressure just above your right elbow to feel a stretch in the back of the right shoulder. • Hold for 30 seconds and then repeat for the other side.TurbulenceTraining. © CB Athletic Consulting. your right hand should rest at your left shoulder. • Take your left arm and place it behind your right elbow.

TT Transformation 2 How to Get Dozens of Advanced. Isle of Man “Thanks Craig. and manuals inside my new Turbulence Training Membership Pass. Trainer.TurbulenceTraining. You’ll be able to download. I’ve put together all of my reports. workouts. I am so impressed with how you conduct your business.” Keith Suthammanont "Craig. My clients LOVE me as I use your programs for my home-based training clients and they find them highly effective. and use dozens of Turbulence Training workouts to help you: • • • • • Lose fat and gain muscle with the TT for Fat Loss workouts Achieve the body of your dreams Lose the last 10 pounds of fat Pack on big-time mass with the TT for Mass report Get the best workouts of your life is less than an hour per session "You’ve done it again! You never cease to amaze me how you create your extremely effective fat loss TT programs. your professionalism. " Bobby Logan." Andy Wallis. I have already downloaded Get Lean and Beginner Fat Loss Tips and glanced through them. You are truly the best kept secret in the fitness world. Fat Burning. Inc. I'm planning on printing out most of these and having a "CB" section in my fitness library. quality and responsiveness is really unequaled. some really good stuff.com 37 . Turbulence Training Workouts at Your Finger Tips -And All for Less than the Cost of a Single Training Session Now you can get an almost endless supply of fat blasting. muscle building Turbulence Training workouts. Never have I seen anything like this. Muscle Building. print. www. CT Click Here for Your Preferred Customer TT Member Discount © CB Athletic Consulting. this All Access Pass is great. The Turbulence Training Membership is a one year membership allowing you to access every report and manual from my sites.

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