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TT Metabolic Resistance Training
Welcome from Craig Ballantyne & Turbulence Training… First, you’re probably wondering, “What exactly is metabolic resistance training?” And the answer is that almost every Turbulence Training program falls under this definition. Anytime you use supersets or circuits and train with an elevated heart rate and insufficient recovery, you are doing metabolic resistance training. But this program is different. We’ve modified the heavy metabolic resistance training and also incorporated metabolic resistance conditioning using lighter resistance, and less rest. So you’ll get 4 workouts, broken down into these two components. Two workouts of heavy metabolic resistance training and two workouts of metabolic conditioning. The heavy workouts are done first, and are followed immediately the next day by the conditioning workouts. This program was heavily influenced by an interview I did with legendary fat loss coach, Alwyn Cosgrove, for my Turbulence Training Certified Trainers. I may make this interview available to non-trainers in a new advanced inner circle training newsletter (printed, and delivered directly to your doorstep). Stay tuned for more details. Until then, get ready to use a few new exercises and a few training methods we haven’t used before to elevated in-workout and after-workout calorie burning. And perhaps curse me like you’ve never cursed me before. So bring on the metabolism boosting resistance and conditioning. Your friend and coach, Craig Ballantyne, CSCS, MS, Author, Turbulence Training PS – Don’t forget my other sites here…
www.TransformationContest.com – Win up to $1000 just for losing belly fat! www.TTFatLoss.com – My blog with 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. 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 © 2003-2011 CB Athletic Consulting, Inc.

© CB Athletic Consulting, Inc.

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

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Off – Do 30 minutes of low-intensity exercise on off-days. or if you are over 30 years old. You must have a complete physical examination if you are sedentary. Start every workout with this warm-up circuit and specific warm-up sets. Off § W. Off. W. Off.TT Metabolic Resistance Training Workout Guidelines Disclaimer: See your physician before starting any exercise or nutrition program. W. Off § W. – I. or diabetes. Off. Off. Off. W. W. Please discuss all nutritional changes with your physician or a registered dietician. Off. W. W. if you have high cholesterol. W. Off § W. drive up to the start position in 1 second or less. Warm-up 1) Foam Rolling – 15 rolls over trouble spots 2) Bodyweight Squat – 10 reps (4 second lowering phase) 3) Stick-up – 15 reps 4) Duck Under – 6 reps per side 5) Bird Dog – 6 reps per side with 5 second hold at top for each rep 6) Side Plank – 30 second hold per side 7) Glute Squeeze – 30 second hold 8) Band Pull – 25 reps 9) OH Lunge – 12 reps per side 10) T-Pushup – 6 reps per side 11) Psoas Stretch – 20 second hold 12) Chest Stretch – 20 second hold © CB Athletic Consulting. Take 2 seconds to lower your body & without pausing. W. Off. W. W. Bulgarian Split Squat – The number is 2-0-1. • • Perform this program for 4 weeks then switch to another TT workout. Off. Inc. • Rest 30 seconds between warm-up circuits. Off. W. if you are overweight. Off. Finish each workout with stretching for the tight muscle groups only if desired. You can train on one of these schedules § W. 5 . W. W. The 3-digit number beside each exercise represents the lifting tempo. W. • • • Bodyweight Warm-up Circuit • Go through the circuit TWICE using a 2-0-1 tempo for each exercise unless specified. Train 4 days per week.e. W. high blood pressure. Off § W.

TT Metabolic Resistance Training Workout Guidelines Day 1 – Workout A • Start with the general bodyweight warm-up circuit then move into the workout. 6 . 3C) Decline Close-Grip Pushup – 1 rep short of failure (4-1-1) • No rest. 1B) TRX Narrow-Grip Row or Underhand Inverted Row – 1 rep short of failure (1-0-1) • Rest 30 seconds before repeating 2 more times. 4) Close-Stance Bodyweight Squat • 20 seconds squats followed by a 10 second hold in the bottom position • Repeat 8 times Static Stretching © CB Athletic Consulting. 3A) DB or Kettlebell (KB) High Pull – 8 reps (1-0-X) • No rest. 1A) Barbell Split Squat – 8 reps per side (2-0-1) • No rest. 2A) Dumbbell (DB) 1-Arm Push Press – 8 reps per side (2-0-X) • No rest. 2B) DB Off-set Grip Reverse Lunge from a Deficit – 12 reps per side (2-0-1) • Rest 30 seconds before repeating 2 more times. 3D) Cable Chop or MB Chop – 15 reps per side (2-0-1) • Rest 30 seconds before repeating 2 more times. Inc. 3B) Stability Ball Rollout or Kneeling Strap Extension – 12 reps (4-1-1) • No rest.

1) Kettlebell Swings – 20 reps 2) Strap Spiderman Pushup – 10 reps per side (2-1-1) 3) Box Jump – 8 reps 4) Strap or Stability Ball Jackknife – 20 reps (1-0-1) 5) Stability Ball Leg Curl – 20 reps (1-0-1) 6) Grasshopper Pushup – 12 reps per side (1-0-1) 7) Strap Rear-Deltoid Fly – 10 reps (2-0-2) 8] 1-Arm DB Squat & Press – 12 reps per side (1-0-1) 9) Spiderman Climb – 15 reps per side (1-1-1) 10) Shuttle Sprint – 15 seconds Static Stretching Day 3 – Recovery day & light exercise © CB Athletic Consulting.TT Metabolic Resistance Training Workout Guidelines Day 2 – Workout B • Start with the general bodyweight warm-up circuit then move into the workout. • Repeat up to 3 more times. • Rest 1 minute. 7 . Metabolic Resistance Training Circuit Guidelines • Do not rest between exercises. Inc.

and so on. doing one less rep than the previous set. • 30 seconds at an 8/10 intensity level. then 5 chin-ups.TT Metabolic Resistance Training Workout Guidelines Day 4 – Workout C • Start with the general bodyweight warm-up circuit 1A) Deadlift – 10 reps (2-1-1) • No rest. 2A) 1-Leg Squat – 10 reps per side (1-0-1) • No rest. • Continue on until you’ve finished with a set of 1 chin-up. 1B) DB Alternating Chest Press – 8 reps per side (2-0-1) • Rest 30 seconds and repeat 3 more times. • Repeat and do one less rep each round until you’ve finished with a set of 1 chin-up. 2B) DB 1-Arm CSR – 8 reps (2-0-1) • Rest 30 seconds and repeat 2 more times. your workout will go like this: • 6 Chin-ups. 3A) Chin-up – 2 reps short of failure • No rest. Interval Training on Bike (If you run. do your next set. The Chin-up + Dip Countdown • Do your first set of chin-ups and dips stopping 2 reps short of failure. 8 . 12 dips. • 30 seconds at a 3/10 intensity level. Static Stretching © CB Athletic Consulting. • For example. 3B) Dips with Knees-up – 2 reps short of failure • No rest. This exercise is limited by the # of chin-ups you do. You’ll stop there. 11 dips. • Repeat for a total of 6-10 intervals • 5-minute cool-down at a 3/10 intensity level. • Without rest. if you can do 8 chin-ups and 14 dips. do a longer warm-up) • 3-minute warm-up at a 3/10 intensity level. Inc. until you do 1 chin-up and 7 dips.

• Rest 1 minute. Inc.TT Metabolic Resistance Training Workout Guidelines Day 5 – Workout D Metabolic Resistance Training Circuit Guidelines • Do not rest between exercises. • Repeat up to 3 more times. 9 . 1) KB 1-Arm Snatch – 6 reps per side 2) Lateral Jump – 6 reps per side 3) Front Squat or Double KB Front Squat – 6 reps (3-0-1) 4) Pullup – 3 reps short of failure (3-0-1) 5) Turkish Get-up – 5 reps per side 6) Piston Row – 12 reps per side (1-0-1) 7) X-Body Mountain Climber – 10 reps per side (1-0-1) 8) Kettlebell Swing – 20 reps 9) Strap Bodyweight Triceps Extension – 8-12 reps (2-0-1) 10) Strap Biceps Curl – 8-12 reps (2-0-1) Day 6 – Recovery day & light exercise Day 7 – Recovery day & light exercise © CB Athletic Consulting.

Inc. 10 .TT Fat Loss Switch – Workout Guidelines Set 1 Workout A 1A) Barbell Split Squat (8/side) 1B) TRX Narrow Grip Row or Underhand Inverted Row (1<fail) 2A) DB 1-Arm Push Press (8/side) 2B) DB Off-set Grip Reverse Lunge from a Deficit (12/side) 3A) DB/KB High Pull (8) 3B) SB Rollout/Strap Extension (12) 3C) Dec C-G Pushup (1<fail) 3D) Cable Chop/MB Chop (15/side) 4) C-S BW Squat (20sec-10sec) Workout B Set 1 1) Kettlebell Swings (20) 2) Strap Spiderman Pushup (10/side) 3) Box Jump (8) 4) Strap/SB Jackknife (20) 5) SB Leg Curl (20) 6) Grasshopper Pushup (12/side) 7) Strap Upper Back Raise (10) 8) 1-Arm DB Squat & Press (12/side) Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 9) Spiderman Climb (15/side) 10) Shuttle Sprint (15sec) Workout C 1A) Deadlift (10) 1B) DB Alt Chest Press (8/side) 2A) 1-Leg Squat (10/side) 2B) DB 1-Arm CSR (8) 3A) Chin-up (2<fail) 3B) Dips w Knees-up (2<fail) Workout D 1) KB 1-Arm Snatch (6/side) 2) Lateral Jump (6/side) 3) Front Squat/Double KB Front Squat (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 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 4) Pullup (3<fail) 5) Turkish Get-up (5/side) 6) Piston Row (12/side) 7) X-Body Mtn Climber (10/side) 8) Kettlebell Swings (20) 9) Strap BW Tri Extension (8-12) 10) Strap Biceps Curl (8-12) © CB Athletic Consulting.

• Push with your glutes. • Squat as deep as possible. This will “hurt so good”. concentrating on sore spots. 11 . Bodyweight Squat • Stand with your feet just greater than shoulder-width apart. • Give each sore spot 10 good rolls. hamstrings. • Don’t let your lower back become rounded. but keep your low back tensed in a neutral position.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. • Roll your thigh over top of the roller. Inc. © CB Athletic Consulting. Push your hips backward and “sit back into a chair”. • Start the movement at the hip joint. Make your hips go back as far as possible. and quadriceps to return to the start position. Dog not included. Foam Rolling • Sit on the floor and rest your outer thigh on top of the foam roller.

• The goal is to improve shoulder mobility and postural control. © CB Athletic Consulting. contracting the muscles between your shoulder blades as well as the shoulder muscles.Exercise Descriptions – Warm-up Stick-up • Stand with your back against a wall. upper back. • From the bottom position. and wrists touching the wall. Inc. 12 . Your feet should be 6 inches away from the wall and your butt. • This should bring your shoulder blades down and together. try to slowly slide your arms up until they are straight and in a "stick-em up" position. Try to improve your range of motion each week. and head should all be in contact with the wall at all times. Slide your arms down the wall and tuck your elbows into your sides. Keep your shoulders. • Stick your hands up overhead. elbows.

Your pelvis should not rotate (if someone placed a ball in the small of your back. © CB Athletic Consulting. Bird Dog • Kneel on a mat and place your hands on the mat under your shoulders. Your back should be flat like a table. Inc. • As you squat and step to the side. 13 . • Raise your right hand and left leg simultaneously while keeping your abs braced.Exercise Descriptions – Warm-up Duck Unders • Stand with your feet hip width apart and hands held at chest level. • Point your right arm straight out from your shoulder and your left leg straight out from your hip. it shouldn’t have fallen off). drop your hips so it appears you were ducking under something. • Hold for 3-5 seconds and then slowly lower without rotating your pelvis. Get as low as you can while keeping your chest up. Brace your abs. • Step to one side while simultaneously dropping your hips and squatting down. • Shift all of your weight over to the side you stepped towards and stand up with your feet together again. Alternate sides. Then repeat in the opposite direction. You should be on “all fours”.

Hold your abs tight. • Keep your back straight and your hips up.Exercise Descriptions – Warm-up Side Plank • Lie on a mat on your right side. Contract them as if someone was about to punch you in the stomach. Glute Squeeze • Lie on your back with your knees bent. Switch sides. • Squeeze your butt and hold that position for the recommended time. but breath normally. • Push through your heels and squeeze your butt to raise up into the top of a hip extension movement. • Do all the work with your butt…don’t use your low back. Inc. • Raise your body in a straight line so that your body hovers over the mat. © CB Athletic Consulting. • Support your bodyweight with your knees and on your right elbow. • Hold this position for the recommended amount of time. 14 .

Exercise Descriptions – Warm-up Band Pull • Hold a resistance band with your hands spaced shoulder width apart. Inc. pull the band apart by squeezing your shoulder blades together. • Step forward with one leg. Slowly return to the start position. • Push back to the start position. © CB Athletic Consulting. Overhead Lunge • Stand with your feet shoulder-width apart. The back knee should also be bent. • Using light to moderate tension. • Lower your body until your front thigh is parallel to the ground. 15 . taking a slightly larger than normal step. • Keep your back toe on the ground and use it to help keep your balance. • Keep your upper body upright and your lower back flat. preferably holding a broomstick or band to help keep your arms in the proper position. • Hold your hands overhead.

• Push off to return to the start position. • Slowly lower yourself down until you are 2 inches off the ground. • 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). Psoas Stretch • Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee. rotate to one side and point that arm towards the ceiling. 16 . Inc. • Alternate sides with each rep. • Place the hands on the floor slightly wider than shoulder-width apart. © CB Athletic Consulting.Exercise Descriptions – Warm-up T-Pushup • Keep the abs braced and body in a straight line from toes to shoulders. Hold the stretch for 30 seconds and then switch sides. • As you come up.

Inc. © CB Athletic Consulting. Hold that position for 20 seconds and then repeat for the other side. 17 .Exercise Descriptions – Warm-up Chest Stretch • Stand with your arm out-stretched and hand pressed against a wall or support. to increase the stretch felt across the chest muscle. • Rotate your hips and feet away from your arm.

§ Hold the straps with your palms facing together. brace your abs and keep your spine in a neutral position. Strap Narrow Grip Row § Grab the straps and take 2 steps backward. • Step forward until you are in the split position – slightly greater than the distance of a normal step. • Lower your body until your front thigh is parallel to the ground. © CB Athletic Consulting. • Add weight to the barbell to make it challenging for the given number of reps. § Row your body up until your chest is at strap height. • Push up to the upright position.Exercise Descriptions – Workout A Barbell Split Squat • Hold a barbell across your upper traps. Inc. § Keep the abs braced and body in a straight line from heels to shoulders. § Slowly return to the start position. • Contract your glutes. • Keep your upper body upright and your lower back flat. 18 . Stay in a split-squat stance. • Perform all reps for one leg and then switch. Lean back and rest the weight on heels.

DB 1-Arm Push Press • Hold a dumbbell at shoulder level with your palm turned in facing your head. Do all reps for one side and switch. Row yourself up the top position with your upper back and lats. Inc. • Your feet should be shoulder-width apart and knees slightly bent.Exercise Descriptions – Workout A Underhand Inverted Row • Set a bar at hip height in the smith machine or squat rack. 19 . • Keep the abs braced and body in a straight line from toes (knees) to shoulders. • Slowly return to the start position. • Place your other hand on your abs and keep your abs braced. • Lie underneath the bar and grab it with an underhand grip an inch or two wider than shoulder-width apart. • Slowly lower to the start position and repeat. • Dip your hips into a quarter squat and then drive up with your legs and simultaneously press the dumbbell overhead with your palm still turned in and palm facing your head. © CB Athletic Consulting.

• Step backward with the opposite leg and drop your hips straight down. © CB Athletic Consulting. This is called the “athletic position”. reset. • Keep your upper body upright and your lower back flat. • Brace your abs. and push your hips back slightly. • Hold a dumbbell in one hand. simultaneously pulling the dumbbell up to chest height. • Do all reps for one side and then switch. DB High Pull • Hold a dumbbell at arm’s length in one hand. • Lower your body until your front thigh is slightly BELOW parallel to the ground. and is our start point for this exercise. bend your knees. • Drop down to the start position. Inc. • Rise up onto the balls of your feet and keep your elbow out to the side. The back knee should also be bent. • Dip your hips into a quarter squat and drive up explosively. • Push back to the start position using the front leg. • Keep your back toe on the ground and use it to help keep your balance.Exercise Descriptions – Workout A DB Off-set Grip Reverse Lunge from a Deficit • Stand with your feet shoulder-width apart and elevated on a 6-inch step. 20 . and repeat all reps for one side then switch.

• Brace your abs and slowly lean forward and roll your hands over the ball while the ball moves away from your body. Inc. 21 .Exercise Descriptions – Workout A Stability Ball Rollout • Kneel on a mat and place your clasped hands on the top of a medium sized ball. © CB Athletic Consulting. • Keep your body in a straight line and go as far as you can with perfect form. • Contract your abs and reverse the motion to return to the upright position.

§ Contract your abs and keep your body in a straight line from toes to shoulders as you come back up to the start. and keep your low back tensed. • Push through your chest. Inc. • Place the hands on the floor shoulder-width apart. • NOTE: This photo has hands spaced too far apart. brace your abs. Decline Close-Grip Pushup • Keep the abs braced and body in a straight line from toes to shoulders. • Take 4 seconds to lower your body to the ground. I apologize. § Lean forward & extend your arms and keep your abs braced as they stretch. shoulders and triceps to return to the start position. 22 . § Keep your body in a straight line. • Keep your body in a straight line at all times. Pause for 1 second & press up. • Elevate your feet onto stairs or a bench. © CB Athletic Consulting.Exercise Descriptions – Workout A Kneeling Strap Extension § Kneel on a mat with your hands in the straps.

• Keep your abs braced and squat straight down. • Start with the handle held in both hands over one shoulder. Do not round your lower back. • Chop the ball down to ankle level while keeping your chest up. • Reverse the movement. 23 . Medicine Ball Chop • Start with the medicine ball held in both hands behind one shoulder. © CB Athletic Consulting. Inc. • Pull the handle down and across the body.Exercise Descriptions – Workout A Cable Chop • Stand beside a cable stack with the handle set up at the top position. • Keep your abs braced and powerfully rotate down and across the body. Do not round your lower back. • Chop the handle down below knee level while keeping your chest up. • Reverse the movement. rotating only at the upper back level.

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

Hold a single Kettlebell or dumbbell in both hands in front of your body at arm’s length. • As you lower yourself. Alternate sides until you complete all repetitions. 25 . shoulders and triceps to return to the start position. • Keep your body in a straight line at all times and try not to twist your hips.Exercise Descriptions – Workout B Kettlebell Swings • Stand with your feet wider than shoulder-width apart. • Place your hands in the straps slightly wider than shoulder-width apart. • Slowly lower yourself down until your chest is at strap level. © CB Athletic Consulting. • Push through your chest. • Drive back up to the start position and swing the Kettlebell or dumbbell up to chest height. Move at a quick pace. Strap Spiderman Pushup • Keep the abs braced and body in a straight line from toes to shoulders. Inc. slowly bring your right knee up to your right elbow. and return your leg to the start position. • Push your hips back and swing the Kettlebell or dumbbell between your legs.

• Make sure you are jumping onto something on a non-slip surface. Step back off the bench and repeat for all reps.Exercise Descriptions – Workout B Box Jump • Stand in front of a box. © CB Athletic Consulting. • With your arms straight and your back flat. step or bench about 12 inches high. Inc. pull your feet as close to your hands as possible by contracting your abs and piking your hips up in the air. Place your feet into the strap handles and your hands on the ground. allowing your muscles to absorb the force. • Increase the box. 26 . • SAFETY FIRST! Strap Jackknife • Brace your abs. • Keeping your back straight. • Pause and then return your feet to the starting position. your body should form a straight line from your shoulders to your ankles. or bench height as high as safely possible. • Jump onto the bench and land with your knees and hips bent. step.

• Pause and slowly return the ball to the start position while keeping the hips bridged. Stability Ball Leg Curl • Lie on your back with the soles of your feet on a medium-sized Stability Ball. • With your arms straight and your back flat. and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Bridge your hips up by contracting your glutes. • Do NOT round your lower back. • Brace your abs.Exercise Descriptions – Workout B Stability Ball Jackknife • Brace your abs. roll the ball as close to your chest as possible by contracting your abs and pulling it forward. 27 . • Keeping your back straight (don't round it). • Pause and then return the ball to the starting position by rolling it backward. • Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips while keeping your hips bridged. Inc. Put your elbows on the bench and rest your shins on the ball. your body should form a straight line from your shoulders to your ankles. © CB Athletic Consulting.

• Slowly return to the start position. • The movement mimics a rear-deltoid fly. Strap Rear-Deltoid Fly • Grab the straps and step backwards 2 steps. This will work your upper back. Alternate sides. 28 . Drop your right hip.Exercise Descriptions – Workout B Grasshopper Push-up • Start in a pushup position. • Reverse the movement and bring your leg back to the start position. Lean back and keep your hands in front. Inc. continuing to work your upper back. • Squeeze the muscles between your shoulder blades and spread your arms out to the side while pulling your body to an upright position. and rotate your right leg so that it moves under your body and your right foot ends up outside your left hand. © CB Athletic Consulting.

• Return to the standing position while simultaneously pressing the weight overhead.Exercise Descriptions – Workout B 1-Arm DB Squat & Press • Hold a kettlebell or dumbbell at shoulder height with your palm facing away from your body. maintaining an upright torso. 29 . • Alternate sides until you complete all of the required repetitions. Spiderman Climb • Brace your abs. and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Let the other arm hang free at your side. • Keep your abs braced. Start in the top of the pushup position. © CB Athletic Consulting. • Do all reps on one side then switch. • Keep your abs braced and slowly return your leg to the start position. Inc. • Squat to at least parallel. pick one foot up off the floor.

30 . touch the ground. Inc. • Repeat as many times as possible in 8 seconds and then rest for 12 seconds.Exercise Descriptions – Workout B Shuttle Sprint • Mark off a distance of 5 meters. © CB Athletic Consulting. • Start at one end. • Repeat twice more. and return to the start position. sprint 5 meters.

Keep your back flat and flex the hips and knees. Inc. • Do NOT round your lower back. Keep your back “neutral” (flat). taking a slightly wider than shoulder-width grip. • Be very conservative with this exercise. • Keep the bar very close to your body and keep your heels on the floor as you lift. Do not perform any deadlift if your lower back is injured. • Bend down and grasp the bar with an overhand grip. Keep the bar under control and close to the body. Perform each rep with 100% concentration. • Begin the movement by extending at your knees and hips and pulling with your arms and upper back.Exercise Descriptions – Workout C Deadlift • Always deadlift with a slight arch in the low back. 31 . Stand behind the bar with your feet slightly greater than shoulder-width apart. or compromised in any manner. Keep your abs braced at all times in the deadlift. weak. © CB Athletic Consulting. • Pause briefly at the top of the movement and then lower the weight. • Exhale as you near the top of the movement. Erect your torso and stand up. • Place the bar on the floor.

hamstrings. • Push with your buttocks. • Complete all the given repetitions for one leg and then switch. brace your abs and keep your spine in a neutral position. • Squat until your thigh is parallel to the floor. but keep your lower back flat. and quadriceps to return to the start position. • Pause briefly and press the dumbbell straight up above the chest.Exercise Descriptions – Workout C DB Alternating Chest Press • Hold both dumbbells above your chest with your palms turned toward your feet. • Start the movement at the hip joint. Alternate sides. • Pick one foot off the ground and extend that foot forward. • Contract your glutes. © CB Athletic Consulting. Squat slowly and focus on balance. Inc. 32 . • Lower one dumbbell to chest level – while keeping the other dumbbell pressed up. • Extend your arms forward or to the sides to increase your balance. 1-Leg Squat • Stand with your feet slightly greater than shoulder-width apart. Push your butt back and “sit back as if you were sitting on a chair”.

• Slowly return to the start position. Adjust the bench to the appropriate height. Your arms should hang to the floor. Inc. • Slowly lower yourself but do not let your body swing and do not use momentum © CB Athletic Consulting. • Bring your shoulder blade as far back as possible on that side. • Pull your body up until the chest reaches bar level. 3A) Chin-ups • Take underhand grip on the bar with the palms facing you. • Do all reps for one side then repeat for other side. • Grab a dumbbell in one hand and row the dumbbell up to your stomach.Exercise Descriptions – Workout C DB 1-Arm CSR • Lie with your chest supported by an incline bench. 33 .

Lean forward. Keep your abs braced. © CB Athletic Consulting. and raise them towards your chest so that your hips and knees are bent 90 degrees. 34 . bend your knees. Press back up using chest.Exercise Descriptions – Workout C Dips with Knees Up • Grab the dip bars. triceps and shoulders. • Slowly lower your body until there is a 90 degree angle between your upper and lower arm. Inc.

35 . Brace your abs and control the descent. • Explode up thrusting your hips forward. NO CONCRETE. • Make sure to watch the video for this one. Inc. Lateral Jump • Stand with your knees bent. © CB Athletic Consulting. • Squat and swing the weight between your legs. • For SAFETY: Use a low barrier and a wooden surface or grass. • Repeat to the other side with as little rest as possible between jumps. Keep your chest up and low back flat. • Swing the dumbell to shoulder height. and hips back. • Jump laterally and land with your knees bent and hips back to absorb the landing forces in your muscles. abs braced.Exercise Descriptions – Workout D KB 1-Arm Snatch • Hold a kettlebell or dumbell in one hand with your feet shoulder width apart. • You are going to jump back-and-forth over a barrier. as though you were jumping. • Always land with your knees bent and absorb the force with your muscles.

• Start the movement at the hip joint. 36 . take it off the rack and take 2 small steps back. • Support the bar in that position by bending your elbows and extending your wrists back. • Step under the bar and rest the barbell the anterior deltoids (shoulders). Inc. hamstrings. Make your butt go back as far as possible and keep your knees out. • Squat as deep as possible. yet comfortable. but keep your low back in an arched position. Your elbows should point directly ahead. • Position the feet and hips under bar. and quadriceps to return to the start position. • Your feet should be just greater than shoulder-width apart. • Your grip on the bar should be narrow. • Push with your buttocks. © CB Athletic Consulting. Push your butt backward and “sit back into a chair”.Exercise Descriptions – Workout D Front Squats • Set the bar up at chest level in the squat rack.

Inc. Push your butt backward and “sit back into a chair”. • Squat as deep as possible.Exercise Descriptions – Workout D Double KB Front Squat • Hold the kettlebells at chest level in the rack position. • Start the movement at the hip joint. 37 . • Your feet should be just greater than shoulder-width apart. hamstrings. Make your butt go back as far as possible and keep your knees out. and quadriceps to return to the start position. • Push with your buttocks. wide grip. Pull-up • Grasp the bar with an overhand. • Pull yourself up until your chin is over the bar. © CB Athletic Consulting. but keep your low back in an arched position.

Inc. Slowly return to the lying position.Exercise Descriptions – Workout D Turkish Getup • Lie on your back on the floor with a dumbbell held straight above you. 38 . • Bend the knee on the same side. à à à © CB Athletic Consulting. Do all reps for one side and switch. • Stand up. • Slide your other leg back out underneath you so that you are in the kneeling position. Curl your body up to the seated position while keeping the dumbbell held straight above you.

Brace your abs and maintain your torso position while rowing one dumbbell up to your torso. being in constant motion. • Alternate sides until you complete all of the required repetitions. • Keep your abs braced. Do not let your hips sag. As you lower one dumbbell start rowing the other dumbbell up to your torso. and hold a dumbbell in each hand. © CB Athletic Consulting. Repeat.Exercise Descriptions – Workout D Piston Row • • • • • • Stand with knees bent. Use light weights to maintain perfect form. Start in the top of the push-up position. Do not round your low back and keep your abs braced at all times. chest up. 39 . X-Body Mountain Climber • Brace your abs. back flat. Inc. until you’ve done all reps. pick one foot up off the floor. • Keep your abs braced and slowly return your leg to the start position. and slowly bring your knee up to your opposite shoulder.

© CB Athletic Consulting. § Contract your triceps and press back to the start position. § This is tough on the elbows. • Lean back putting the weight on your heels. Strap Biceps Curls • Grab the straps with an underhand grip. You can use close-grip strap pushups in place. • Slowly return to the start position. • Pull your body up to an almost upright position by contracting your biceps. • Keep your elbows up high to focus on biceps and not your back. Inc.Exercise Descriptions – Workout D Kettlebell Swings (See Above) Strap Triceps Extension § Place your hands in the straps and lean forward on the balls of your feet. Take 2 steps back. Keep your abs braced. 40 . § Keep you body in a straight line and your arms just wider than shoulder width apart. § Slowly bend your elbows and lower your body forward.

Hamstring Stretch • Now raise your right leg straight up in the air and try to bring it back until it is perpendicular to the floor. • 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). • Hold the stretch for 30 seconds and then switch sides. Support the leg in that position by holding it up with your hands or a towel looped around your foot. Slightly bend your right knee. • As you raise your leg. 41 . • Lie on your back with both legs flat. Keep the other leg flat and straight on the ground. • Bring the leg up until a moderate stretch is felt. © CB Athletic Consulting. Inc.Static Stretching Psoas Stretch • Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee. • Hold the stretch for 30 seconds and then switch sides. you will begin to feel a stretch in the hamstring.

• Bring your left ankle back to your butt and grasp it with your left hand. 42 . • The stretch will be in the front of your left leg (thigh). • Hold for 30 seconds and then repeat for the other side. Inc. • Keep the knee in line with the hip. • Hold for 30 seconds and then repeat for the other side. • You should feel the stretch over your hip and in your glute on your left side. • Support the leg by looping a towel around your foot.Static Stretching Glute Stretch • Lie on your back with both legs flat. Slightly bend your right knee. © CB Athletic Consulting. • Slowly lower the left leg straight across the body while trying to keep your lower back pressed into the floor. • Raise your left leg straight up in the air. Quadriceps Stretch • Lie on your right side.

• Rotate your hips and feet away from your arm. Hold that position for 20 seconds and then repeat for the other side. 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). Feel the stretch across the front of your shoulder and chest. • Press your elbow against the doorframe and slowly and gently rotate your upper body away from your elbow. • Hold for 30 seconds and then repeat for the other side. to increase the stretch felt across the chest muscle. © CB Athletic Consulting.Static Stretching Chest Stretch #1 • Stand next to a doorframe. Inc. Chest Stretch #2 • Stand with your arm out-stretched and hand pressed against a wall or support. 43 .

© CB Athletic Consulting. 44 .Static Stretching Shoulder Stretch • Raise your arm to shoulder height and bring your arm across the front of your body. your right hand should rest at your left shoulder. Slowly and gently apply pressure just above your right elbow to feel a stretch in the back of the right shoulder. • Take your left arm and place it behind your right elbow. • If using your right arm. • Hold for 30 seconds and then repeat for the other side. Inc.

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