Kettlebell Quickie Series

Posted by Nigel Jeal | Posted in Fitness, Getting started, Videos | Posted on 29-07-2014-05-2008


Kettlebell Quickie Series

Today we are honored to have a guest post by Fitness & lifestyle coach Neghar Fonooni.

People often ask me what my #1 tip for getting shape is, and I used to find it difficult to answer that question. How can I give just one tip?! There are so many important building blocks to a fit, happy lifestyle.

But the truth is, with a myriad of fitness intentions, starting points, and circumstances, there’s really no “best way” to get into shape, as the path can vary greatly from person to person. There is, however, one thing that universally will lead to sustainable results, regardless of style, duration, intensity, or load. It has nothing to do with how you choose to be active or how heavy you lift. It’s all about consistency.

This is the most important step towards living a fit lifestyle, because not only does consistent movement spur a desire for more movement, but consistent inactivity doesn’t inspire movement either–overcoming the inertia to move after being inactive requires far too much effort. Sporadic inactivity usually leads to perpetual inactivity, until before you know it, you haven’t worked out in 4 weeks and you feel awful.

Remember Newton’s first law of motion: objects in motion stay in motion. Essentially, the more you exercise, the more you’ll want to exercise. Stay in motion, no matter what, and working out will become a habit, not an obligation.

Regardless of travel, work projects, studying, kids and family obligations, it’s imperative that we stay consistent with our fitness efforts. By exercising daily, you’ll increase energy, immunity, release more dopamine and serotonin, and add positively to your overall well-being. But does that mean you have to dedicate 1-2 hours of exercise every single day in order to thrive? Absolutely not!

You might be thinking to yourself, I don’t have time to exercise everyday! You’ve got so many things on your plate that the idea of fitting in exercise just seems like more stress than it’s worth. But you can fit it in, and here’s how:

By letting go of the idea that a workout should last a certain amount of time.

I was discussing this very issue with two of my best girlfriends who constantly lament their lack of time and woefully inform me of their bouts of inactivity. One of them has recently finished grad school and started a demanding new job, the other is working full time and going to nursing school at night. They’re drained from the hustle, and I can totally relate. So I asked them, after a series of questions on their schedules, can you wake up 5 minutes earlier than you normally would?

Obviously, yes, they could. “Good,” I said. “Tomorrow you’ll get up 5 minutes earlier and do 5 sets of 20 kettlebell swings, every minute, on the minute.”

Puzzled, my friends asked, “Is that really going to do anything?”

And they aren’t alone in that thought. We’ve been programmed to believe that a workout has to be long in order to be worth it—that we have to spend hours at the gym in order to see results. But isn’t a short workout better than no workout at all? And don’t you think that exercising 5 minutes every day will lead to prioritizing movement, and gradually finding more time to dedicate to workouts?

The truth is that efficiency is far more important than duration when it comes to making exercise a fluid part of your life, and efficiency has nothing to do with how long you’re able to workout. It’s all about how well you make use of that limited amount of time. Only have 5 minutes? Great! Work as hard as you possibly can in those 5 minutes. Knowing how to maximize your time and being willing to ramp up the intensity of your workouts will allow you to stay consistent no matter how much a time crunch you’re in.

Now, are 5-minute workouts a long-term solution? Of course not. But when push comes to shove, getting in a quickie will never be something you regret. In fact, the simple act of moving will often inspire more movement, and little by little you’ll find the time to prioritize workouts. Letting go of the idea that a workout has to be a certain length of time will allow you to approach exercise in a more adaptable manner, ensuring that fitness doesn’t take over your life, and instead integrates seamlessly into a full, happy lifestyle.

For ideas on how to have a great workout in 10 minutes or less, check out my Quickie series on YouTube.

These quickies are fun, simple, and a total sweat sesh. You can use them as a full workout or as a post-workout finisher. You can even adjust the work to rest ratios or sets in order to make the workout fit into your timeframe and skill level. But remember, quality is always the first priority, so movement always needs to be safe in order to be effective.

For this KB Quickie, all you need is one kettlebell. We’ll be doing 2 combination exercises:

– 1-leg deadlifts into bent over rows
– 1-arm push presses into reverse lunges

This full body quickie workout takes 2 minutes per round. You’ll perform each exercise for 30 seconds per side, and ultimately do as many rounds as you have time for. Be safe and move quickly, but most of all, have fun!

Check out Neghar’s Lean & lovely Program


About Neghar:

Fitness & lifestyle coach, writer, veteran, and mom, Neghar Fonooni is passionate about empowering women through strength.

A Los Angeles native with 14 years experience in the fitness industry, Neghar believes that a positive mindset is the most important aspect of a fit lifestyle. Through this website and her social media platforms, she teaches women how to embrace their bodies and enrich their lives with food and exercise. Neghar is a contributing blogger to several sites, including My Fitness Pal and, and is the author of the 12-week total transformation system, Lean & Lovely.

6 Signs Your Personal Trainer Is Wasting Your Money

Posted by Nigel Jeal | Posted in Articles, Fitness, Getting started, Information | Posted on 11-01-2013-05-2008



Getting A Personal Trainer?


Don’t Waste Your Hard Earned Money!


Yes, It’s True, Isn’t It?


Finally, you’re serious about losing weight and getting fit, so you decide that you’re going to hire a personal trainer to help motivate you and move you towards your goal.

When you hire the services of a personal trainer, you would expect that they will provide you with a high value for your hard earned money. You expect to get expert instruction on how to safely and effectively use proven training methods and tailor-made exercise routines that will fit your specific training goal.

That’s your dream anyway, right?

The reality is that many of the common raining trends that personal trainers use are based more on misinterpretations, myths and misconception. That can result in you paying out good money for poor results.

You’re about to discover 6 signs your personal trainer is unknowingly misguiding you, and how you can work with your trainer to get the results you really want.

1. Your Trainer Uses Their Favourite Exercises Instead Of Designing A Personalized Program To Help You

You will often find that your trainer will have their own philosophy type; they may follow Kettlebells, Pilates, Bodybuilding or any other type of workout routine. This can easily lead your trainer to give you a private lesson in their chosen philosophy type and speciality instead of designing a personalized program you help you towards your goal.

Ensure you find a trainer based on the RESULTS they’ve gotten for other people like you.

2. Your Trainer Doesn’t Motivate You To Reach Your Goals

After a while, your body will get stronger and you will need new workout routines to challenge your body and keep you motivated and moving closer towards your goal. If your trainer isn’t monitoring your progress, they will not be in the right position to give you new workout routines. Your trainer should be keeping track of the exercises you’re doing, the weight you lift, and the number of reps and sets you perform, you’re heading for real trouble.

You need to know that this is a process and it’s up to your trainer to keep everything organized and keep you continuously progressing.

3. Your Trainer Isn’t Strict Of Form

The main reason you hire your personal trainer is to help you train in an effective and safe way.

Does your trainer ever stop you exercising to correct your form?

The best way to test this is to by doing one of your exercises incorrectly to see if your trainer notices you and is actually willing to correct you.  If they do, cool…their doing a great job.  If they don’t you should make this your last training session together, they’re not doing their job properly and putting you in danger of causing yourself serious injury, especially if you’re using weights.

4. Your Trainer Gets Distracted

Have you been to the gym lately?

It can be a really distracting place for your trainer.  Good music blaring from the speakers, TVs on everywhere, beautiful girls walking around, and looking around for other potential clients. It’s difficult enough to be distracting to you and may make your workout less effective, but if your trainer is distracted it doesn’t just harm your workout routine, but it is also a waste of your money.

If you’re not getting the full attention from your trainer, you’re not getting a good return on your investment. Find a trainer who will give you the best service possible.

5. Your Trainer Offers You Sport Specific Exercises To Improve Your Sport

This is one your trainer can really get wrong.  If they have you using a resistance band on the end of a golf club or hockey stick and swinging it or having bands that are strapped around your back while you practice your boxing moves or even using a medicine ball instead of a basketball you will have to use extra force than you would normally for your chosen sport.

Why is doing this a mistake?

The movement skills required in your sport are EXACT, not similar, EXACT.

The Answer?

Strength and conditioning workouts will give you the physical fitness to do what you need to do when you practice for your sport.

In reality, any and all athletes can benefit from adding strength and increasing explosive power, which can help you to run faster, jump higher and also transfer more force to an implement, like a swinging bat or tennis racquet or golf club or simply throwing a punch. General strength training can also help athletes better protect their connective tissues, which could help decrease risk of injury.

6. Your Trainer Doesn’t Teach You Anything You Don’t Already Know

Again, one of the main reason you hire your personal trainer is to help you train in a way that is going to challenge you and teach something you don’t already know.

If your trainer isn’t teaching you any new training routines are you really going to continue paying them?

Surely you could do those workout routines and get the exact same results by doing them yourself?

If your trainer isn’t providing high value for your money, find yourself another trainer!


Do your research, then go and interview them – and don’t hold anything back here!

Arm yourself with a set of informed questions you can ask trainers before you even train with them:

a) Here’s my goal. What’s the best way to achieve it?

b) Why is that method better than other fitness training methods for helping me to achieve my goal?

c) Do you use the same basic training method for everyone you work with? Why or why not?

d) Have you ever worked with others like me (similar age, sex, body-type, medical history, etc.) who have similar goals? And if so, did you use this training approach with them?

e) If so, please show me some before and after pictures of these clients or at least provide some testimonials from them?

This should ensure that you get only the best trainers in your area!

WARNING: Don’t Blame Your New Trainer for Your Poor Habits

I have to make it clear that you cannot blame your trainer for you not losing body fat if you go home and eat like a lazy teenager. It’s also unfair to blame your trainer for not helping you make drastic muscle gains if you are only going to work with them once or twice a week and do absolutely nothing the rest of the time.

Training is not something a personal trainer does TO you, it’s something they do WITH you.

In other words, the trainer provides you with the best direction to take, based on your needs and goals. It’s up to YOU to keep moving in that direction throughout each day.

Dedicated to your success,



Okay folks – tell us your stories!  Have you had a bad experience with a personal trainer and what did you do about it—let’s get 25 COMMENTS, and we’ll be back soon with another awesome post.

Video: 6 Signs Your Personal Trainer Is Wasting Your Money

Top 50 New Year Resolutions For You To Consider

Posted by Nigel Jeal | Posted in Articles, Getting started, Information | Posted on 30-12-2012-05-2008



Are you ready to make 2013 your best year yet?


New Year’s Eve has always been a time for looking back to the past, and more importantly, forward to the coming year. It’s a time to reflect on the changes you want (or need) to make and resolve to follow through on those changes. Did your New Year’s Resolutions make our Top 50 list?

1. Lose Weight

2. Get In Shape

3. Eat Healthier

4. Spend More Time With Family

5. Save More Money

6. Eliminate Credit Card Debt

7. Drink Less Alcohol

8. Quit Smoking Now

9. Get More Education

10. Get A Job or A New One

11. Read More Books

12. Manage Stress

13. Travel More

14. Volunteer to Help Others

15. Get Organized

16. Learn Something New

17. Run A Marathon

18. Fall In Love

19. Get Married

20. Get Pregnant

21. Move Out

22. Learn a New Language

23. Get a Tattoo

24. Dress Smarter

25. Learn To Play The Guitar

26. Stop Biting Your Nails

27. Be Less Shy

28. Bungee Jump

29. Jump Out Of A Plane

30. Drink More Water

31. Stop Procrastinating

32. Be Happy And Content

33. Write A Book

34. Buy A House

35. Take More Pictures

36. Make New Friends

37. Get To Know Your Neighbours

38. Get Your House Under Control

39. Organise The Pictures And Photo Albums

40. Get More Sleep

41. Call Your Parents More

42. Pursue Your Dreams

43. Get Up Earlier

44. Remember Birthdays

45. Be More Selfless

46. Listen To Some New Music

47. Take Golf Lessons

48. Dig The Garden

49. Buy Something You Need

50. Socialise More

If I can recommend three of these above all others they would be:

1. Take Care of Yourself Physically (do whatever you need to do)

2. Spend More Time With Your Family

3. Be Happy and Content

Time flies. Before you know it, ten more years will pass. If you invest in most of the things on this list they will give you the ability to check them off a list. If you invest in the three highlighted areas you will look back with gratitude and satisfaction instead of frustration, a lack of fulfillment and regret.

Maybe you had a good year. Maybe you want to have a better one this time around. If you do what you’ve always done, you’ll get what you’ve always got. Wishing you the very best in the New Year!



Okay folks – sound off!  We want to hear what YOUR New Year Resolutions are and WHY—let’s get 35 COMMENTS, and we’ll be back later this week with another awesome post.

A Simple Way To Lose Weight And Keep It Off

Posted by Nigel Jeal | Posted in Articles, Getting started | Posted on 03-09-2012-05-2008


Funny how those few extra pounds seem to creep onto our bodies without notice. Then, one day, it’s almost as though they have all been added at once. Perhaps it a glance in the mirror, or worse, a comment from a friend you haven’ t seen in a while. Whatever it is, you are ready to lose weight. You want to look and feel better. At the same time, there’s so much conflicting information about the best way to lose weight. What’s a person to do?

What follows may not be at the top of everybody’s list for ways to lose weight quickly, but it works. At the very least it should be added to your bag of tricks for dropping those extra pounds. Some of the tips may sound a little silly, but you can’t argue with results. So, what is this method? Portion control. And it can actually be a lot fun!

For starters, when you focus on your portions, there’s no need to carry along a bulky calories counter guide when you go out to eat. I used to hate trying to be “casual” when using those, because I just knew all of the other diners were watching me; thinking to themselves how fat I was.

The most basic way of controlling your portions is…get ready…this is good…putting less on your plate. See? Easy. Not so fast! If it was that easy we would all be at our ideal weight. Yes, by all means, make an effort to put less on your plate. Here are a few more tricks to keep portions limited so you can lose extra weight.

Don’t worry about cleaning your plate. In fact, make it a habit to always leave a few bites on your plate. Speaking of your plate, using smaller dishes will give the illusion that there is more food on them. You can even eat on a saucer instead of a large dinner plate. Granted, you may have to fill it a second time, but all in all, it’s an easy way to limit the amount of food you’re eating.

A big problem for a lot of people is that they eat so fast that they are technically full long before they feel full. Slow down the speed with which you normally eat. Doing so will give your stomach more time to signal the brain that it’s full.

The beauty of doing it this way is that you can eat the same foods you enjoy now. You should still add more healthy foods, but you don’t have to give up any foods if you can keep the portion sizes under control. Once you get used to it, it’s as close to automatic weight loss as you can get. There are many other things you can do, too. Imagine looking good in the mirror, or being complimented by a friend the next time you see them.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.



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4 Tips on Losing Weight

Posted by Nigel Jeal | Posted in Articles, Getting started, Psychology | Posted on 05-08-2012-05-2008


If you’re overweight and you are trying to lose weight, you may be thinking that you will be able to lose a lot of weight really fast. The truth of the matter is that it takes time to lose weight and you have to be patient as you’re trying to lose weight. There are no overnight solutions and it’s going to take determination and perseverance to lose weight and to live a healthier lifestyle.

With that in mind, I want to share with you what I call “super tips” that will help you to stay focused on losing weight and will also help you to see results faster.

Tip #1 – Have a goal in mind. Set a goal for yourself of how much weight that you want to lose and set time aside each day to reach that goal. Write down your goal if you have to. Write down the dress size that you want to be able to wear if you want to. Write down what you want to be able to physically accomplish whenever you reach your goal and make your plans to do it.

Tip #2 – Forget about quick results. It’s much easier to gain weight than it is to lose weight, which I’m sure you’ve learned by now. The expectation of losing weight fast is one of the main problems that people face and it also causes many people to not reach their weight loss goals. Just keep in mind that it will take time to lose the weight, but no matter how long it takes to lose it, it will be worth it in the end.

Tip #3 – Prepare yourself mentally and emotionally. Losing weight just may be one of the toughest things that you will ever do in your life. You will have to constantly battle with urges to eat some of your favorite foods. You’ll constantly have to battle with the temptation to quit exercising. You will not want to change your eating habits. You are going to enter into a battle of will and you have to prepare yourself to win the battle to lose weight and to reach your goals. This really is a case of “easier said than done”.

Tip #4 – Surround yourself with support. Yes, it will be hard to do, but if you surround yourself with people that want to help you reach your goals or people that have accomplished what you are trying to do, then losing weight will not be as difficult for you as it is for other people.

So, there you have it. Maybe you were expecting a list of exercises you should perform or a list of foods you should avoid. Yes, those are important, but you’ll find that losing weight is a test of will and not of exercise or food and the person that knows this in their mind will be the victor.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.



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How To Monitor Your Weight Loss Progress

Posted by Nigel Jeal | Posted in Articles, Getting started | Posted on 11-03-2012-05-2008


By Nigel Jeal 

Frankly, I’m puzzled why people don’t do this…

Tracking progress throughout the course of a weight loss program is critically important to your overall success.

The only REAL way to know if what you are doing is working is to regularly assess and track your progress.

There are several methods you can track your progress…

Your Scale Weight
Your Body Fat Percentage
Your Girth Measurements 

You can measure your scale weight and body fat percentage at home using an electronic body fat scale. When it comes to body fat analysis scales I personally use the Tanita brand, as they’re one of the trusted, most experienced brands.

Let’s take a look at the girth measurements you need to be taking and monitoring:

Waist (around the navel)
Right Arm
Right Thigh
Right Calf 

Write these measurements down in a note pad or if you want to track your progress electronically create a simple spreadsheet, either way you need to list these body parts and have enough space to record your measurements for the next 8, 10 or 12 weeks depending on the length of your weight loss program.

When You Should Take Your Measurements

You should start taking your measurements the day you begin your weight loss program, first thing in the morning before eating anything. This is the absolutely the best way you should measure to ensure consistency and accuracy in your measurements.

You should only take your measurements once every week, in the morning on the same day every week.

Please do not weigh yourself daily

Due to the fluctuations in food intake throughout each week, you will experience significant fluctuations in water balance throughout the week causing daily measurements to be all over the place, SO DON’T DO IT. It will slow your progress and cause unnecessary stress and worry.

The only thing you should be concerned with is consistent, week to week progress, and that is assessed by taking consistent weekly measurements.

Best of Success,


Nigel Jeal

10 Tips to Train SAFE

Posted by Nigel Jeal | Posted in Articles, Fitness, Getting started | Posted on 04-03-2012-05-2008


By Nigel Jeal

It is very important for all of us to train conservatively and not overdo things. 

Follow this guide and you will be able to train properly and safely.

Let’s Get Started…

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.

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, do NOT train to failure. Safety first.

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 warm-up sets in each workout.

9. If you want to start the program but 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. Safety first!

Bonus Tip

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.

Stay safe,


Nigel Jeal

11 Motivational Fat Loss Tips

Posted by Nigel Jeal | Posted in Articles, Diet, Getting started, Health | Posted on 25-02-2012-05-2008


By Nigel Jeal

So, you go on a diet, and week after week the weight continues to come off like magic—eat less and exercise; that’s all there is to it. 

Yeah righhhhhhhhht.

If only it were that simple.

If you’ve ever tried to lose weight before, you’ll know that it isn’t easy. Once you’ve accepted the truth, then fat loss becomes much less difficult. However, here are 11 additional tips to help motivate you to stick to your fat loss plan and transform your body and life forever.

1. Don’t Give Up

If you fall off the wagon, cut your losses. Never let it weigh on your mind and hold you back because it’s only minor damage that can be dealt with. The most important thing is to get back on track, immediately.

2. Stop Procrastinating

Do it now. Here’s your chance to take some time to look at the food you have in your kitchen and bin any fattening and unhealthy foods and make smarter choices with healthy foods and snacks, making your kitchen as diet friendly as possible.  It also time to start a proven exercise program, STOP procrastinating and DO IT now!

3. Visualise Exactly What It Is You Want

Close your eyes and visualise what it is you really want and get an image your new body, now imagine stepping into that new body.  Your next step is to start setting your long term fat loss goal (your end result).  It is vital to set and record short term fat loss goals to progress towards your end result, these will be like stepping stones to help guide you across to the other side.

4. Take Control – Pleasure vs Pain

People have daily pressures of work and home commitments and tend to trade cash for time or to be specific cash for fast food, too many times a week, a month, and a year.

The problem is the pleasure of eating only lasts for a short time, but you exist in your body 24 hours per day, 7 days per week for life.

The pleasure of eating unhealthy food will cause the pain of not having the body you want.  You need to change your mindset and start eating healthily or you will never succeed.  If you fail to control yourself you will only have regrets.

5. Changing Bad Habits

To make a lasting change in your health and appearance you must do everything you can to resist falling off the wagon and going back to bad habits. Try to add a new healthy habit each day to replace an old bad habit.

6. Start Slowly Taking Baby Steps

All too often many people try to do too much too fast. Yes, they will get results in just a short amount of time, but then they crash and burn, going back to the way they were.

The best way is to build your life one positive step at a time and the best way to do this is by taking baby steps to improvement each and every single day. Be a little better than yesterday.

7. Monitor Your Progress and Body’s Response

It’s always good to try something new to monitor your body’s response and to decide whether or not that food or exercise belongs in your fat loss plan. Do everything you can to learn more about your body. The more you know, the faster your road to success.

8. Getting Social Support

You can’t soar with eagles if you’re hanging around turkeys.

Ask a friend, family member or work colleague to be your training buddy who has similar weight loss goals to yours.  This will help you to motivate each other to reach your goals.  You can also set each other challenges that will help you with your weight loss.

9. Beat Psychological Obstacles and Get Out Of Your Comfort Zone

People will do almost anything to stay in their comfort zones.

There is no getting out of this one…

If you want to accomplish anything in life you have to get out of your comfort zone.  You need to approach your challenges “Head On” and overcome all your obstacles at all costs to prevent these psychological land mines blowing up your fat loss dreams. You need to instill discipline into your life starting today. Discipline usually means doing the opposite of what you feel like doing. Setting goals and deadlines are the easy roads to discipline.

10. Create a Fat Loss Plan

The ultimate key to fat loss success is having a plan of action.

Create a fat loss plan of weekly meals and workouts, you will be much more likely to follow a plan through to the end and prevent falling off the wagon. Commit to setting aside one day a week to map out your weekly itinerary and record your progress along the way, you’ll be amazed at how quickly your body transforms itself.

11. Remember That You Are In Charge

Thomas Jefferson once said, “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

Translation – Everyone can succeed and reach their goals. It’s a just a matter of how badly you want it.

Stay Motivated,


Nigel Jeal

Back and Shoulder Exercises

Posted by Nigel Jeal | Posted in Articles, Fitness, Getting started, Videos | Posted on 21-08-2011-05-2008


I hope you’ve been enjoying your weekend and have made some time to get some exercise…

If you haven’t done so yet, I have a great video for you from Fitness Expert Craig Ballantyne.

Craig shows you how to do some great exercises to train your back and shoulders using dumbbells.

Here’s the video you need to watch…

Enjoy :)

Today I want to talk to you about muscle groups that are often overlooked when building a beach body. They are the deltoids, lats and upper back. Now, most people think that the chest, biceps and triceps are the only areas to train. If you really want to stand out at the beach with a nice V taper in your physique, you really need to train your shoulders and your upper back so you look great and have great posture when you are on the beach.

I’m going to show you a superset that will take you about 5 10 minutes to do when you are pressed for time or you can add it to your regular workout to help you build more muscle in the right spots.

The first exercise is a dumbbell shoulder press. Choose a weight where you can do 8-12 repetitions. Stand with feet shoulder width apart and start your shoulder press. Keep it controlled and be sure not to bang the weights together at the top. Press up overhead and slowly lower back down.

Move immediately into dumbbell rows. Choose a weight where you can do 8-12 repetitions on each side. Kneel on the bench, keeping your back leg slightly bent and put that lead hand flat on the bench with a slight bend in the elbow. Hold the weight down at arms length and row up. Keep your elbow tight to your body and your back flat and row it back down, keeping it controlled. Repeat 8-12 repetitions on the other side.

Rest 1 minute and repeat this superset 2 more times for a total of 3 times.

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:

Build A Lean, Athletic Physique In Just 3 Short Workouts A Week

Posted by Nigel Jeal | Posted in Articles, Fitness, Getting started | Posted on 11-08-2011-05-2008


By: Craig Ballantyne, CSCS, MS

I went to the gym for one of my 45-minute workouts and quickly found myself surrounded by a bunch of weight belt wearing, orange juice carrying bodybuilders.

Not that there’s anything wrong with them….

… In fact, I got along with these guys perfectly alright.  The point is that our workouts couldn’t have been much more different.

You see, while the bodybuilders typically spent most of their 90-minute workouts sitting around in between sets, or drinking their big ol’ jugs of OJ, or even just chatting with one another, I spent my much shorter workout getting to work right away, and then making sure I didn’t slow down until I’d finished.

And the reason for this was simple…

… I just didn’t have a lot of free time to workout.

But just because I didn’t have 90 minutes a day to workout, didn’t mean I simply accepted mediocre results. 

That’s because in half the time those bodybuilders were working out, I turned up the intensity and followed one of my favorite workouts from the Turbulence Training for Fat Loss Manual, TT 2K4.

With this 3 day-a-week workout in my arsenal, I was able to spend just 45 minutes in the gym. But that’s not even the best part!

That’s because TT 2K4 is designed in such a way that it burns fat long after you’ve left the gym.  So all you need to do is workout hard for just 45 minutes and you’ll then reap the benefits for up to 48 hours later.

Ain’t that great?

I realize many of you are just as busy as me and so we can’t afford to workout 90 minutes a day, 6 days a week. That’s why I designed Turbulence Training and the 2K4 workout program.

With a series of challenging bodyweight and dumbbell supersets, not to mention one muscle-pumping superset that even bodybuilders would love, TT 2K4 is the perfect program to get you maximum results in minimum time.


Craig Ballantyne, CSCS, MS
Author, Turbulence Training