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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.

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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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Take 2 seconds to lower your body & without pausing. W. W. Off. Off. W. • Rest 30 seconds between warm-up circuits. You must have a complete physical examination if you are sedentary. Off. Train 4 days per week. Off § W. Off § W. W. W. if you are overweight. W. Off. Off. Off. Off. Off – Do 30 minutes of low-intensity exercise on off-days. Off. W. W. W.e. – I. • • Perform this program for 4 weeks then switch to another TT workout. high blood pressure. Bulgarian Split Squat – The number is 2-0-1. Off. Off § W. You can train on one of these schedules § W. W. Please discuss all nutritional changes with your physician or a registered dietician. Off § W. Inc. drive up to the start position in 1 second or less. 5 . 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. W. W. Start every workout with this warm-up circuit and specific warm-up sets. Finish each workout with stretching for the tight muscle groups only if desired. • • • Bodyweight Warm-up Circuit • Go through the circuit TWICE using a 2-0-1 tempo for each exercise unless specified. The 3-digit number beside each exercise represents the lifting tempo. Off. W. or if you are over 30 years old. or diabetes. W.TT Metabolic Resistance Training Workout Guidelines Disclaimer: See your physician before starting any exercise or nutrition program. W. if you have high cholesterol.

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. 3A) DB or Kettlebell (KB) High Pull – 8 reps (1-0-X) • No rest. 3B) Stability Ball Rollout or Kneeling Strap Extension – 12 reps (4-1-1) • 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. 3C) Decline Close-Grip Pushup – 1 rep short of failure (4-1-1) • No rest.TT Metabolic Resistance Training Workout Guidelines Day 1 – Workout A • Start with the general bodyweight warm-up circuit then move into the workout. 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. 1A) Barbell Split Squat – 8 reps per side (2-0-1) • No rest. Inc. 6 . 3D) Cable Chop or MB Chop – 15 reps per side (2-0-1) • Rest 30 seconds before repeating 2 more times. 2A) Dumbbell (DB) 1-Arm Push Press – 8 reps per side (2-0-X) • No rest.

Inc. 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. • Repeat up to 3 more times. • Rest 1 minute.TT Metabolic Resistance Training Workout Guidelines Day 2 – Workout B • Start with the general bodyweight warm-up circuit then move into the workout. 7 . Metabolic Resistance Training Circuit Guidelines • Do not rest between exercises.

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

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. • Rest 1 minute. 9 . • Repeat up to 3 more times.TT Metabolic Resistance Training Workout Guidelines Day 5 – Workout D Metabolic Resistance Training Circuit Guidelines • Do not rest between exercises. Inc.

Inc.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. 10 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

• Keep your abs braced. • Keep your abs braced and slowly return your leg to the start position. © CB Athletic Consulting. Let the other arm hang free at your side. 29 . Spiderman Climb • Brace your abs. • Alternate sides until you complete all of the required repetitions. • Return to the standing position while simultaneously pressing the weight overhead. Inc. • Do all reps on one side then switch. pick one foot up off the floor. Start in the top of the pushup position. maintaining an upright torso. and slowly bring your knee up outside of your shoulder and touch your foot to the ground.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. • Squat to at least parallel.

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

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

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

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

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

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

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

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

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

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

§ Slowly bend your elbows and lower your body forward. § Keep you body in a straight line and your arms just wider than shoulder width apart. § This is tough on the elbows. Inc. § Contract your triceps and press back to the start position. • Keep your elbows up high to focus on biceps and not your back. Keep your abs braced. Take 2 steps back. • Pull your body up to an almost upright position by contracting your biceps. 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. 40 . • Lean back putting the weight on your heels.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. © CB Athletic Consulting.

• Bring the leg up until a moderate stretch is felt. Support the leg in that position by holding it up with your hands or a towel looped around your foot. • As you raise your leg. • Hold the stretch for 30 seconds and then switch sides. 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.Static Stretching Psoas Stretch • Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee. © CB Athletic Consulting. Keep the other leg flat and straight on the ground. • You should be in a straight line (similar to the bottom position in a lunge). Inc. 41 . • Lie on your back with both legs flat. • Hold the stretch for 30 seconds and then switch sides. you will begin to feel a stretch in the hamstring. Slightly bend your right knee. • Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front side of leg at the hip level).

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

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

• Hold for 30 seconds and then repeat for the other side. • If using your right arm. Inc. your right hand should rest at your left shoulder. 44 . © CB Athletic Consulting.Static Stretching Shoulder Stretch • Raise your arm to shoulder height and bring your arm across the front of your body. 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.

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