5 Best Lower Body Kettlebell Exercises You Can Do Anywhere

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness | Posted on 26-09-2011-05-2008


By Craig Ballantyne

In this workout you will learn the 5 most powerful lower body kettlebell exercises you can do to gain muscle and burn fat. But, perhaps more importantly, is with these exercises you will begin to realize the flexibility kettlebell workouts offer in terms of convenience and lifestyle.

The first exercise is the Double Kettlebell Front Squat. So, start out by holding the KBs at shoulder height, push your hips back (don’t bend at the knees first), break parallel, squatting as low as you can while keeping your abs braced. Then drive back up.

The next exercise is called the Tactical Lunge, or a regular lunge with a twist. First, lunge backward and as you are lunging take the KB underneath your front thigh and switch hands. Alternate sides. Be sure to keep your torso upright throughout.

The next lower body KB exercise is the Pistol Squat. So, place the KB at chest height and balance on one leg with your other leg out in front. Next, squat down as low as you can go, and drive back up. Do all reps for one side and then switch.

The 1-Leg Rear Deadlift is another great exercise to do using kettlebells. The previous exercises work the front of the thighs, whereas this will focus a lot on your hamstrings. So, hold the KB with both hands in front of you, balance on one leg and push your hips back. Now, to come back up, you will squeeze your glutes and hamstrings for a powerful contraction.

The last exercise is the Turkish Get-up. And although this is a great ab exercise, in fact it, like all the other exercises mentioned here, is an excellent total body exercise.

So, from a laying down position, hold the KB overhead with arm extended (do not let your elbow bend) and bend the leg on the same side as the arm holding the KB. Next, you want to lift your torso up and get into the lunge position and drive up. Now, to return back to your lying down position, drop your opposite knee to the ground, then your opposite hand, followed by bringing your leg through to the front and then drop your torso down and slowly lower back down to the ground, all while maintaining that pushed out position with the arm.

These are some incredibly effective exercises for your lower body that can be done in only a small space with just one or two kettlebells. Simple, fast, and supremely powerful.

Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover more kettlebell workouts to help you lose fat, do more pushups, and build ripped six pack abs in less workout time than ever before.

6 Minute Abs Supersets

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness, Videos | Posted on 24-09-2011-05-2008


OK, it’s the weekend and time another challenge…

Today I’m going to share with you some advanced ab exercises…

In this video you will learn how you can work your abs with this 6 minute abs superset workout routine, by the way, don’t worry…there’s no crunches and no sit-ups.

You’ll also discover new ab exercises, the plank, the bird dog and x-cross body mountain climbers.  You will need a stability ball to perform the ab rollout exercise but you can pick one up cheaply at your local sports store.

Fitness Expert Craig Ballantyne shows you exactly how to perform the 6 minute abs superset workout routine and get a flat stomach with six pack abs.

Here’s the video you need to watch…

Enjoy :)

Try them out and leave your comment below!

This is the third system of 6-minute abs, and in it you will do two sets of supersets, two times each.

To start out, you’ll do a side plank for 20 seconds on each side. For proper form, position your body in a straight line with your hips forward. When switching sides be sure to try and limit the rest period as much as possible.

Immediately after the plank exercise go directly into stability ball rollout for five repetitions. So, with your knees on a mat, and your hands out in front on the ball, roll the ball out, stretching your abs, and then contract your abs to bring the ball back in. For this exercise you want to ensure your back is straight at all times.

Now you will rest for 30 seconds and then go back and repeat the superset one more time.

Once you’ve finished the first superset you’ll start the next set with the bird dog exercise. So, kneeling with your hands on the ground, you will raise the opposite arm and leg, holding the top position for 3 seconds. Then slowly bring back in and switch sides. Do this for six repetition per side.

The second exercise of this last superset is the X-body mountain climber. From the push up position, you will then bring your knee across your body to your opposite elbow, back out and then switch sides.

Once again, when you have completed all the reps for the mountain climber, take a 30 second rest and then do the superset one last time.


The Truth About Bodyweight Cardio

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness | Posted on 20-09-2011-05-2008


By Craig Ballantyne

The truth about Bodyweight Cardio is that it has the worst
name in Turbulence Training history.

I’m not sure what I was thinking when I put that label on it,
but I’m not 3 workouts deep and pretty much stuck with it.

A better physiological description would be, “Bodyweight
Interval Training” or “Bodyweight Metabolic Conditioning”.

I call bodyweight circuits a hybrid of strength and interval
training. The bodyweight exercises used in these particular
workouts are not so intense that they will cause you to gain
muscle, but neither would you be able to work as hard as you
can during sprint training.

You won’t burn as many calories in 30 minutes of bodyweight cardio
as you would in 30 minutes of running at a fast pace. Truth
be told, only kettlebell training has the ability to burn as
many calories within a workout as running at a hard pace.

Think about this…each pushup you do must burn less than 1/3
of a calorie. After all, if you do 100 pushups in 3 minutes
(that’s my score in the Martin Rooney 3-minute pushup test),
there’s no way that I’m burning more than 15 calories per
minute (not when running at a fast pace only burns 16-20
calories per minute).

So in terms of “within workout” calorie burning, bodyweight
cardio does not beat regular cardio.

That said, because bodyweight cardio is a combination of resistance
training and interval training, you should get greater
post-workout calorie and fat burning benefits.

And knowing what we know today about metabolic resistance training,
and based on Alwyn Cosgrove’s description of the two types of
MRT that he gave us, it is easy to place bodyweight cardio in
the metabolic conditioning category (higher reps, less
soreness from a session, sustained high heart rate).

As Alwyn said, “Your body doesn’t really know what it’s doing, all
it knows is that it gets your heart rate up.”

So the key and challenge is to create bodyweight cardio workouts
that put the greatest demand on our cardiovascular systems
(to burn a lot of calories within the workout) while taking
advantage of the depletion results from the interval-like and
resistance properties of bodyweight training to increase the
between-session calorie burn (like we get from regular weight

To do this, we should use the non-competing exercise rule we
use in our TT workouts. If creating a circuit, going from a
lower-body exercise to an upper-body exercise is most appropriate,
as is focusing on as many single-leg exercises as possible.

The “Big 5” circuit approach works well for this:
Squat, Push, Pull, Single-Leg, Total Body Ab, as does the Big 6
(addition of a jump exercise at the start) and Big 7 (further
addition of a sprint type exercise at the end of the circuit).

Bottom Line: Bodyweight cardio will help you get that lean,
athletic look, even when you don’t have access to any equipment.

You won’t build a lot of muscle, but you can burn quite a few
calories and lose body fat almost as fast as with any other
TT workout (of course, there will always be people who respond
to this workout at extreme levels – and that’s why you need
to experiment and find out what works best for you).

Click Here for the best bodyweight cardio workout manual on the

6 Minute Abs Bodyweight Workout

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness, Videos | Posted on 15-09-2011-05-2008


Today I want to ask you a question…

Do you have time to add some ab exercises to your workout? 

In this amazing video you will discover the shocking ways you can work your abs in only 6 minutes without crunches or sit-ups. Fitness Expert Craig Ballantyne shows you how to perform a series of six ab exercises to add to your workout routine and get a flat stomach with six pack abs.

Here’s the video you need to watch…

Enjoy :)

This is six minute abs, advanced system number one. You’ll love this bodyweight program that is crunch, sit-up, and cardio free and will help you get a flat stomach with six pack abs.

Now, even though this program doesn’t have the traditional crunches or sit-ups in it, you’ll still find that this ab workout trains your abs as hard as any workout program before.

In this workout system, you are going to do six exercises in a circuit, and then you are going to rest for one minute and then repeat the circuit one more time for a total of six minutes.

So, to start, you’ll begin with the stability ball jackknife exercise. Place your elbows on a bench, your feet on the ball, and your body in a straight line. Next, brace your abs and bring your knees into your chest, and then slowly back out. Repeat.

The next exercise in the circuit is for abdominal endurance and is the side plank. So, position your body on its side resting your body on your elbow. Be sure to keep your body in a straight line and your hips forward with your abs braced. Hold and then switch sides and repeat.

Once you’ve finished the side plank exercise, move immediately into the stability ball mountain climber. So, with your hands on the ball, abs braced and your body in a straight line, bring your knee up to your chest and then back out. Alternate sides.

The fourth exercise in this abdominal circuit is the X-body mountain climber. To start, get in the push-up position. Next, bring your knee across to your opposite elbow and then back out. Alternate sides.

Immediately from the mountain climbers you’ll go into a plank with elbows on the stability ball. If you want to make this exercise a little more difficult then move your elbows forward.

The last exercise to finish off this six minute ab circuit is the stability ball rollout. So, kneeling on a mat, place your hands on the ball in front while keeping your body in a straight line. Next, roll out and stretch, and then contract to come back in.

Now that you’ve made it through the circuit, rest 30 seconds and then go through it one more time for 6-minute abs.


Evolution of Pushups

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness, Videos | Posted on 07-09-2011-05-2008


Hope your having a great week…

Let me ask you a question…

Have you been thinking about adding pushups in your workout?  Cool, I have something that will really help you…

In this amazing video Fitness Expert Craig Ballantyne shows you how to perform 10 different pushups to add to your workout routine.

Here’s the video you need to watch…

Enjoy :)

Love it or hate it? Comment to show me that you’ve alive!

I’m going to show you what I call The Evolution of Pushups. I’m going to show you 10 different pushups starting with the easiest to the hardest. You can add these to your workout program and build a great upper body and six pack abs without having to use a lot of equipment or go the gym to get these done. You can do these with just a stability ball and a bench, and thats it!

We’re going to start with the first pushup which is generally the easiest. You will do a pushup on the stability ball. For the easiest version, you will bring the ball closer to your knees so you are just supporting a bit of your bodyweight. If that is too easy, you can make it harder by positioning the ball back farther and balancing your toes on it. This will force you to hold the ball in place which will make it harder. This will make your abs work harder.

The classic pushup is next. You will take a slightly wider than shoulder width position with your hands, keeping your body in a straight line. You can make this harder by holding it half way down or holding it at the bottom or on the way up. Your abdominals are going to work hard during pushups because you have to keep your body in a straight line.

Next up is a close grip pushup. You want to position your hands shoulder width apart and tuck your elbows close into your sides. That way you will work your triceps. Keep your body in a straight line, making sure to keep your elbows tucked in. With any pushup, you can make it harder by simply going slower on the way down.

Offset or staggered stance pushups are next. That will help you to work your torso in a way regular pushups dont. This will work your serratus anterior muscles which come down like fingers across your ribs. One hand is out slightly in front of the other. You can walk forward with each repetition which will also work your abdominals more.

With elevated pushups, youll need something about 4-6 inches off of the floor. One hand will be elevated and the other on the floor. Again, like the offset pushups, these will work your serratus anterior muscles.

T-pushups are also a great way to work your abdominal muscles. You will do a classic pushup down and when you come back up, you will rotate up into the “T” position, alternating sides.

The next series are pushups with your hands on the ball. This is going to work your triceps and abs a lot harder. Keeping your body in a straight line, come down towards the ball and back up.

Decline pushups are going to work your upper chest and shoulders a little more. Put your feet up on the bench and lower down into a pushup. You can control how difficult these are by slowing it down or by adding the close grip version by bringing your hands closer together and keeping your elbows tucked into your sides.

Spiderman pushups are next. Slowly lower down and at the same time bring your knee out to the side and up to your elbow, alternating sides. These are great for you abs. If you can do 12 on each side, you are doing great for your pushups.

You can combine some of these pushups by doing a decline and Spiderman pushup at the same time. Put your feet up on the bench and as you lower your body down, keep your knee out to the side as you bring it down to your elbow.

That is the evolution of pushups from easy to hardest. There are many different types and variations to do and a lot of them are focusing on your abdominals and obviously your chest, shoulderss & triceps. Your lats will even feel these if you do a lot of pushups. You will definitely get a total upper body workout just by choosing different pushup variations.


The Truth About Cardio

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Videos | Posted on 03-09-2011-05-2008


Hey, it’s Nigel here,

Ever wanted to know the real truth about cardio?  Great, here’s why…

Fitness Expert Craig Ballantyne is not holding back as he reveals the truth about cardio in this amazing video.

Here’s the video you need to watch…

Enjoy :)

Today I want to talk to you about burning belly fat and getting six pack abs, and the truth about cardio training. Now, whenever people talk about weight loss they always say “oh I’ve got to start doing more cardio”, it’s not true, not true at all!

What you need to do is high intensity training to burn belly fat. In fact, if you want to get ripped abs and you want to burn belly fat, doing crunches and doing cardio, are two of the biggest wastes of times that you could possibly do.

What you need to do is like I said, high intensity training. I was just talking to a doctor tonight who was a cardio fanatic and he recently got injured doing cardio. I also know a physio therapist who is addicted to spin class, but she can’t even walk right because she’s doing too much cardio and she’s getting into what I call the “dark side of cardio”, which is overuse injury. If you do a lot of cardio, then you’re going to end up in trouble.

So I recommend total body training and high intensity training as they are much better at burning belly fat. Regular cardio is just ineffective and leads to overuse injuries. What I want you to do is something like interval training, using treadmills or sprinting, or even some more creative types of high intensity training, and include them at the end of your strength training workout.

For example, you can try doing a series of 2-hand Kettlebell swings. To do this exercise, just put the KB between your legs and drive up with lots of hip power. Do 30-45 seconds of swings, and you’re heart will surely be pounding by the end of it. Then you will rest for the exact amount of time you worked for. So, if you do 45 seconds of swings, then follow with 45 seconds of rest. Repeat this set 6 times to finish off one of your strength training workouts. That’s a much better way to burn belly fat and build a better body.

Alternatively, if you don’t have a KB, you can do burpees. For burpees, drop down, kick your legs out, do a pushup, and then jump up, then repeat. You can do this for 30 seconds, followed by 30-60 seconds of rest, repeating six times altogether. Again, this is a better, more athletic way of burning belly fat and a building a better beach body.

If you don’t like either of those options, then you can run in place for 30 seconds or you can do skipping. These are all different types of interval training that you can easily do at home without machines.

The last thing I want mention is bodyweight circuit training. The great thing about bodyweight is you guessed it, you don’t need any machines. So, instead of doing the options listed above, you can simply choose six bodyweight exercises; three lower body and three upper body, and alternate back and forth with no rest in between for 15 repetitions each. So, go through all six exercises, rest one minute and then repeat two to three times.

For example, you might do prisoner squats for 15 repetitions. Be sure to keep your elbows back and shoulder blades together.

Then move immediately into an easy, regular pushup for 15 repetitions.

Next, you can do walking lunges at 15 steps per side.

After all those repetitions are completed you can go into a harder pushup-type of exercise, such as the decline close-grip pushup. With hands shoulder-width apart and feet up on the bench, drop down, keeping your elbows tucked into your sides.

From there, move into vertical jumps.

To finish off, try doing cross-body mountain climbers. So, in the top of the pushup position, bring your knee up to your opposite elbow and back out, alternating sides. Do this for 15 repetitions per side and by the end your heart rate will be sky high. Take a minute rest, and then repeat the circuit two more times for a total body circuit that you can do at home.

Those are all different types of high intensity training that you can do to burn fat and get ripped abs without doing long slow boring cardio and increasing your risk of overuse injury.