New Workout Study Proves Bodyweight Exercises Are Better Than Cardio

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 23-12-2012-05-2008

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Each week Craig Ballantyne, Certified Turbulence Trainer, scours hundreds of magazines, websites, videos, scientific research papers, hard copy books, and even university textbooks to uncover new ways of training to add to his TT workouts.

And recently he uncovered one NEW workout-boosting trick that is a GAME CHANGER for fat loss. Not only does it make your future fat burning workouts and bodyweight exercises even more effective, it does so in just minutes per workout.

From Craig:

Can 4 minutes of bodyweight exercises (like burpees) work just as well as traditional 30-minute cardio workouts?

Researchers from Queen’s University say it can…

In their study, published in “Applied Physiology Nutrition and Metabolism”, the scientists had 22 college-aged women do 4 workouts per week for 4 weeks, splitting them into one of three groups:

-Group A did 30 minutes of treadmill running at 85% max heart rate.

-Group B did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds, for a total of 4 minutes.

-Group C did nothing (they were the non-training control group).

Here were their shocking results…

Despite training just 1/7th of the time, Group B increased their aerobic fitness levels by the SAME amount (about 7-8%) as Group A.

That’s right… even the short, intense, bodyweight workouts were equally as effective as 30 minutes of boring cardio.

Now here’s where the study gets interesting…

First, Group B was the only group to INCREASE their muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups.

Second, these unconventional bodyweight workouts resulted in members of Group B reporting GREATER overall workout enjoyment.

And that was just from one 4-minute blast of bodyweight exercises.

I know you’ll get TRIPLE the results, or more, when you use the Turbulence Training versions of the system … not to mention these workouts can be done from ANYWHERE you want.

Get the complete TT 20-10 Bodyweight Revolution Program with this Special Holiday Deal

Best Metabolic Workout Plan

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 23-11-2012-05-2008

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By Craig Ballantyne

The latest Men’s Health magazine contained a shocking research study stat.

According to the article, you can boost your sleeping metabolic rate by 8 percent more than normal IF you workout with heavier weights.

That adds up to over 5 pounds per year…and it’s why I’m a big fan of creating intense Turbulence Training workouts for BOTH men and women for rapid fat loss.

If you don’t challenge yourself with exercises in the 6-8 rep range then you’re leaving your metabolic burn boost benefit on the table.

Don’t make that mistake.

To get maximum results, you need to use a fat loss workout system like this:

Step #1 – Bodyweight Warm-up

Step #2 – Metabolic Resistance Training (sets of 8 reps)

Step #3 – Metabolic Conditioning Training (higher reps) or Intervals

Let’s say you only had 20 minutes to workout.

You could do this 20-minute metabolic boosting TT workout:

MRT: Metabolic Resistance Training
– 8 reps per exercise (per side, if applicable)
– No rest between exercises
– 60 second rest at the end of the circuit
– Repeat for 3 rounds

1A) Goblet Squat or Narrow-Stance Barbell Squat
1B) DB Row or TRX Rows
1C) DB Incline Press or Decline Spiderman Pushups (try with TRX)
1D) Goblet Bulgarian Split Squat

Take a 2 minute break and then move on to MCT.

MCT: Metabolic Conditioning Training
– 40 seconds per exercise (per side, if applicable)
– Rest 20 seconds between exercises
– Repeat for 6 minutes straight

2A) Kettlebell Swings
2B) DB Lunge or Prisoner Lunge
2C) Elevated Pushups (switch sides after 20 seconds) or TRX Rows

That’s it, short and metabolically-boosting-calorie-burning sweet.

If you liked that, you’ll love the complete Metabolic Workouts package and bodyweight Bonuses that you’ll get in the Turbulence Training Black Friday Sale.

This is the best Black Friday sale that you’re going to get anywhere at anytime, and you don’t have to camp out all night at Wal-Mart to do so.

Grab all 13 classic TT Workouts for 93% off the regular price.

There’s never been a deal like this before, AND you get access to all the TT Metabolic Resistance Training fat burning workouts.

The complete package includes:

1) The Bodyweight Cardio Pack
2) TT MRT 1.0 and TT MRT 2.0 (2 of the most popular TT workouts)
3) TT for Beginners and Total Torso Training
4) TT Thermogenic-30 (The 2012 Workout of the Year)

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How to Do Lunges

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 08-07-2012-05-2008

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Today you’re going to discover how to do lunges, but first, let’s look at a big pet-peeve of mine in terms of program design. The thing that bugs me is that trainers tell everyone to do lunges, but most people have terrible form.

So overall, I’d say lunges are the most over-rated exercise in your program. You need to learn how to do them correctly, so today you’ll also get a good lesson on lower body training. So, we will look at split squats and lunges. Specifically, when to use them, what to start with, and how to progress.

A pet peeve of mine is seeing trainers take beginners through a series of lunges when really they should have no business doing lunges in the first place.

A lunge is a very difficult exercise that requires not only a lot of coordination, but a good deal of lower body strength as well, both of which beginners or overweight individuals tend to lack. On top of that, many overweight individuals have knee problems so performing lunges only intensifies the pain.

So when I see trainers taking these individuals through a series of lunges along with giving them weights before they can even perform the exercise properly you can imagine how irked I get.

Instead of lunges, what I like to do is have people start with split squats. A split squat is really just a stationary lunge. So to get in position; place one leg in front and one behind, drop your hips straight down and then drive back up. The great thing about this exercise is you can do it with assistance by using a rail or a bar to hold onto.

For a beginner, by performing the split squat with assistance will improve your form as well as help you to discover which muscles are being worked. So start with a split squat using something to help you balance, and then progress to just using your bodyweight to perform the exercise, and then you can move onto dumbbells or a medicine ball.

If you are going to do lunges in your workouts, then I have a 3-step progression I recommend for beginners. To start, instead of doing forward lunges, do reverse lunges.

This exercise is a little bit easier. So, for the reverse lunge, your front leg stays stationary, while your other leg slides back and you drop straight down. Return back to original position and repeat. Once all repetitions have been done for one side, then you can switch legs.

After you have mastered the reverse lunge, you can now attempt the forward lunge. So step out a little more than a normal step, get a nice plant with your front foot, drop straight down, and then push back up to the start position.

Your knee isn’t going to explode if you happen to go past your toes on the way down, but you have an increased chance of losing your balance, and if you have knee problems, then you don’t want to overload the joint. The further you go out with that foot, the more stress that gets placed on that knee.

And lastly, we can then move on to diagonal lunges. To perform this exercise, step out at a 45 degree angle, keep your toe pointing forward, and then drive back up. For the athletes and individuals who are comfortable with this exercise, you can really step out at an angle and get a strong stretch and a nice range of motion.

So that is the split squat to the lunge progression. Remember to be conservative. And that’s how to do lunges and split squats, properly.

Get FREE instant access to more 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 how to do fat burning bodyweight exercises at home to lose fat, tone your thighs, and build a better butt in less workout time than ever before.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

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

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Pool Exercise Workout For Weight Loss and Fat Burning

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 06-07-2012-05-2008

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If you want weight loss and fat burning without the rough impact on your joints from running, then you’ll love pool exercise workouts.

You’re about to discover simple strength training exercises you can do in a pool to burn fat and calories. I’m going to show you a few different ways in which you can benefit from doing pool exercises.

First, the buoyancy of the water will not only help beginners perform the exercises a little bit easier, but the water will also help advanced individuals with some of the more difficult exercises. An added benefit of the water is that it removes some of the stress normally placed on the joints in regular out-of-water exercises.

The second thing I want to show you is how you can do some jumping and running exercises in the water and again removing some of the stress from the joints.

So to begin the pool exercises, I’ll start with a basic bodyweight prisoner squat. As you go down, the water will force you back up, making this exercise easier to perform and again removing the added stress on your joints. This is precisely why you see so many aquatics exercise classes these days.

If you are advanced, then you can do a single leg squat. To perform this exercise in the pool, lean up against the side of the pool, bring one foot out in front and grab it with your hand and squat down. By doing this exercise in the water, you will have much better balance than if you were to do it as a free weight exercise.

Another great pool exercise beginners and advanced alike can benefit from is the lunge. This is an especially good water exercise to do if you are a bit weaker or have bad knees.

There are a number of bodyweight exercises you can do out of the water, but since you’re in the pool, you mine as well make use of it. So, the next aquatic exercise I recommend doing is the pull-up.

You can also superset this with a modified dip. For the dips, simply go to the side of the pool, put your hands out in front of you on the ground, and push yourself up out of the water and then back down.

Next, do some sort of jumping exercise to finish off your pool workout. Due to the resistance of the water, you won’t be able to jump as high as you’re normally capable of, but it will also be easier on the landing. You will still get all the plyometric benefits, as well as the interval training benefits, with less stress on the knees and the ankle joints.

You can easily lose weight and burn fat in a pool and get lean and lose belly fat. Plus, you don’t have to worry about hurting your knees running on pavement or concrete.

So, there you have a great pool workout that provides a tremendous benefit to you. You get to be creative in designing a great fat-blasting workout, all the while having fun and enjoying the weather!

Get FREE instant access to more 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 how to lose fat without cardio, do more pushups, and build ripped six pack abs in less workout time than ever before.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

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

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3×5 Bodyweight Circuit Workout

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 21-06-2012-05-2008

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Imagine you were traveling across Europe and you were stuck in a hotel room with no gym.

Does that mean you’d be gaining belly fat because of the amazing food?

No! Here’s why…

You could be doing fat burning bodyweight circuits anytime, anywhere. Here’s feedback from just one of Craig Ballantyne’s clients that is using his proven bodyweight circuits in a hotel room.

“Just a thank you for BWC 5. I have been able to do workout A and B in my hotel room in Le Mans, France.  Keeps me feeling almost normal over here.”
– Suzy Stout, via Facebook

By the way, Craig actually invented this workout while attending another fitness expert’s wedding in New Jersey.

That’s where Craig was stuck in a hotel with one of the worst gyms he’d ever seen. So he did a fat burning workout in his room without equipment.

Here’s what he did…

(It became the foundation for Workout A of his new TT Bodyweight Cardio 5 program.)

– Start with a general bodyweight warm-up circuit.

– Do each exercise for 50 seconds and rest for 10 seconds before moving to the next exercise.

– Rest 60 seconds after completing each circuit.

– Go through each circuit once.

1A) Prisoner Lunge
1B) Cossack Lunge
1C) 1-Leg RDL
1D) Pushup Plus
1E) Total Body Extension

2A) Low Box Jumps
2B) Lunge Jumps
2C) Spiderman Pushups
2D) Close-Stance Bodyweight Squat
2E) SCREACH

3A) Bulgarian Split Squat – 25 seconds per side
3B) Sprinter Step-up
3C) Decline Close-Grip Push-up
3D) Prisoner Reverse Lunge
3E) Total Body Extension

It’s the perfect plan for the park, the gym, your hotel room, or your home.

And if you want the rest of the program, you can get it PLUS TT Bodyweight Cardio 1.0 and the legendary TT Bodyweight Cardio 3.

=> Get all three Bodyweight Cardio programs here
http://tinyurl.com/bry3v8t

Burn fat and build muscle at the park,

Nigel

PS – If it’s already really hot (or cold) where you are…

…don’t panic.

You can do these workouts inside.

=> Get the Bodyweight Cardio Circuit Workout System here
http://tinyurl.com/bry3v8t

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

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Today’s Fat Loss Rule

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 17-06-2012-05-2008

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To lose weight, you need to boost your metabolism with interval cardio exercise and strength training. That is the fastest way to burn fat and keep your calorie burning going all day. Strength and interval workouts are the best thing going today.

What are strength and interval workouts?

I call these workouts Turbulence Training. That’s my method of doing strength training and interval training in one workout, so that you get in and out of the gym whether it’s your home gym or whether it’s a commercial gym. You get your workout done in 45 minutes.

Why not slow cardio? First, who has time? Second, research shows that interval training works better for cardio. And you can’t build lean arms and sculpted abs with only cardio. You need some strength training. So that’s why strength and intervals are best – you get more results in less time.

We start with a 5-minute bodyweight warm up and then we do strength training for 20 minutes, whether it’s bodyweight training or dumbbells. Sometimes we use barbells but most people that I work
with train at home so we just use dumbbells and bodyweight exercises – no fancy equipment needed.

Then we finish with 20 minutes of interval training. We are using the most efficient and effective training methods. The stuff that gets you the most results in the least amount of time. So we are
not doing long, slow cardio sessions and we’re not doing 5 or 6 day per week bodybuilding training programs.

It’s like the old business principle – 80% of your results come from 20% of your efforts – so why do endless amounts of cardio and redundant strength training exercises?

Do only what you need to do and then get out of the gym.

Don’t live in the gym.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

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

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A Quick Workout Challenge to Test Your Fitness

Posted by Nigel Jeal | Posted in Fitness, Information | Posted on 07-06-2012-05-2008

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Do you ever feel like you want to change your workouts up and add a “challenge workout” to really see where your level of fitness is at? If so, then this is the perfect workout for you! Keep reading and you will discover a challenge workout I designed where you attempt to complete a 10-exercise bodyweight circuit as many times as you can in just 20 minutes.

The Challenge has two levels; one for beginner and one for advanced. If you are a beginner, then you will perform 10 repetitions for each exercise, whereas an advanced individual will perform double that at 20 repetitions per exercise.

So, you’ll start out by placing your hands up behind you head and complete a series of Prisoner squats. Get your elbows back, squeeze your shoulder blades together, feet slightly wider than hip width apart, and then push your hips out as you squat down and then back up. Repeat.

After the Prisoner squats you’ll go down to the ground for Close-Grip push-ups. So, for this exercise place your hands shoulder width apart and elbows tucked into the side.

Next up are Stability Ball Leg Curls. Be sure to bridge those hips up and then curl in and out.

Once you are finished doing that exercise, keep the stability ball with you as you are now going to do 1-Legged Jackknives. If you are doing 10 repetitions, that means 10 in total, so 5 for one leg and then 5 with the other.

If you are a beginner or you can’t do the 1-Legged Jackknives, then just do regular stability ball jackknives. Also, these can be done with either your hands on the bench or on the floor.

Now you’ll stand back up and do Diagonal Lunges. Proper form for this exercise is stepping out to the side, while keeping your foot pointing forward. This will give you a great stretch through the groin, and then go straight down, and drive back up. Again, if you are just doing 10, then you are only doing 5 for each side.

Starting out the final 5 exercises, you’ll do the Underhand Inverted Row. This means your palms are up and facing you, with your hands a little narrower than shoulder width apart.

If you are unable to complete 20 repetitions straight, then do as many as you can, take a rest, and then finish them off. If you are a beginner and can’t do the straight-legged inverted rows, then bridge your hips up and bend your knees to complete the reps.

After the rows, you’ll do an interesting exercise called the Grasshopper push-up. For this exercise you will start by getting into a regular push-up position and then swing one leg underneath your body, drop down, and then swing it back out. Alternate sides. If you can’t do the Grasshoppers then just do regular push-ups.

Next up is the Side Plank with a Leg Raise. Start in the regular side plank position and then perform a leg raise. This will either be 5 and 5 repetitions for the beginner or 10 and 10 for each side for the advanced.

Immediately after finishing all the repetitions for the side plank with leg raise, you are going to move into the Spiderman Climbs. Your starting position for this exercise is the push-up position. Next, you will bring your foot up outside your hand and then back down, alternating sides. Only bring your foot as far up as your body feels comfortable and then slowly work to improve your mobility.

To finish of the circuit challenge you will do Running in Place for 10 strides if you are a beginner or 20 strides if you are advanced.

Once you finish the last exercise, take a quick breather and then head back to the beginning to continue working your way through the circuit as many times as you can in 20 minutes.

Get more sports specific athlete workouts at: http://www.TurbulenceTraining.com/workouts

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 the best fat loss workouts to burn fat, and build ripped six pack abs in less workout time than ever before.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

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6 Exercises Fused Together to Gain Muscle, Lose Fat, and Stave Off Boredom

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 01-06-2012-05-2008

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If you get bored following traditional workouts, but hate to sacrifice results just for the sake of variety, then this is one workout you will want to follow. In this workout you will use kettlebells, bodyweight, and barbells fused together into supersets and circuits to deliver a super fast and ultra effective workout.

The first exercise is a forward lunge, but instead of alternating sides, you will do all reps for one side and then switch to the other side. Do 8 reps per side. Then take a minute rest and repeat this exercise 2 more times for a total of 3 sets.

Next up you’ll mix in a superset pairing of barbell squats and back extensions.

Your legs will inevitably be a little tired from the lunges, so you won’t be able to use your maximum weight for the barbell squats.

So, with the bar positioned at chest height, step underneath of it, taking a relatively close grip (unless you have shoulder mobility problems). Then, take the bar off the rack and step back with a medium stance with feet slightly wider than your shoulders. Keep your chest up, head forward and drop your hips down and back, then drive back up.

For the back extensions, start by lying down on the ball, with your feet shoulder-width apart and firmly planted on the floor for good support. Position your hands behind your head and keep your chest up as you raise your body up. You can also use a back extension chair if you have access to one.

Rest for 1 minute and repeat that set 2 more times for a total of 3 supersets.

Next, for the interval portion of the workout you will do a kettlebell circuit, following 3 exercises for a total of 500 total repetitions.

First, start with kettlebell swings for 200 reps with as few sets and as few rests as possible. If you are a woman, using a KB that is less than 18 pounds is a good place to start. If you are a man, and haven’t been training, you can start out with the 18 pound KB. If you are more advanced, however, you can use a heavier weight, but be conservative with it if you are starting out.

Start with the kettlebell down in front at arms length. Next, push your hips back and drive the kettlebell up to shoulder height using the power of your hips. Your arms should not be doing any of the work and are simply along for the ride. Mental fatigue and your grip may slow you down, but make sure you finish the 200 swings.

From there you will move into a superset of bodyweight squats for 200 and stability ball jackknives for 100 reps.

For Bodyweight Squats, place your feet just wider than hip-width apart, arms straight out in front of you. Push your hips back as you squat down. Do 200 reps in total, breaking them up as needed. You can also break these exercises up into a superset by combining this exercise with the Stability Ball Jackknives and doing as many reps as you can.

For the Stability Ball Jackknives, put your hands on the floor with your feet balanced straight out on the ball. Pull your knees into your chest and back out. You will do a total of 100 reps.

Get FREE instant access to more 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 how to gain muscle and lose fat in less workout time than ever before.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

Burn 16.2 Calories Per Minute With Bodyweight Exercises

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 28-05-2012-05-2008

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By Craig Ballantyne, CTT
Certified Turbulence Trainer
http://tinyurl.com/5tm8lgd

In a recent study funded by the American Council of Exercise, researchers found bodyweight training can burn up to 16.2 calories per minute in men and 13 calories/minute in women. (That’s equivalent to running faster than 7 miles per hour.)

And now, almost everywhere in the world, is the best time of year for backyard bodyweight training. Why just last Monday morning I was doing push-ups and practicing my “Monkey Bar-ing” for the June 9th Tough Mudder race that I’ve entered.

Of course, bodyweight training is also perfect for those times when you are stuck indoors, as I was in a New Jersey hotel earlier this month.

The hotel gym was easily in the 5 worst I’ve ever visited, and so I slipped into an instant classic bodyweight workout in my hotel room.

That’s where I created one of the two new “5 rounds of 5” bodyweight cardio circuits from the NEW TT Bodyweight Cardio 5 program that is now available for all TT Members. (Just log-in and visit the download area to grab your copy.)

The 5 rounds of 5 left me dripping with sweat despite the air conditioning being cranked in the hotel room.

It’s liberating to be able to ditch the equipment and use unique exercises for maximum fat loss and conditioning. That’s why the bodyweight cardio program series remains so popular year after year.

Smart folks, like you, have had enough of the slow cardio propaganda. You know there is a better way, you know there are better workouts. You love the past bodyweight cardio programs and you’re ready for a new challenge.

The 2nd 5 rounds of 5 challenge uses my patented “Gauntlet” exercise system and is also guaranteed to burn a lot of calories in a short time – so that you get lean and ripped.

And finally, there’s even a new “Bodyweight Cardio 500” challenge workout featuring a 500-rep test of your fitness.

Enjoy the new program.

NOTE: If you’re not a TT Member, here’s what you need to do.

Just go to this page and you’ll get my best bodyweight deal ever on the 101 Bodyweight Exercises System PLUS you’ll get 30-days free access to the member’s area where you can download Bodyweight Cardio 5 and ask me your training and nutrition questions on the forum. Get it here:

http://tinyurl.com/5tm8lgd

Bring on the bodyweight conditioning

Hardcore Workout C

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness, Videos | Posted on 20-05-2012-05-2008

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This is TT Hardcore Workout C.

This metabolic resistance circuit that we start with is one of my favorites I’ve ever put together. This will challenge you in so many different ways.

Start with a depth jump. Elevate yourself a little less than a foot or even less than that. If you are not ready for the jump, you can do regular jumps or bodyweight squats. However, if you are only able to do bodyweight squats, you are probably in the wrong workout. It’s very advanced. Make sure you do not preform this on concrete floors.

Step off with one foot and right into a squat and immediately jump straight up and land soft with your hips back to absorb the force of the jump with your muscles. You will do 6 reps.

Move to a deadlift. You will hold for a 2 second pause at the bottom of each repetition. Move the bar right up against your shins, use an overhand grip, press your hips back while arching your lower back. Pull up and slowly lower down for 3 seconds, pausing for 1 count. Reset, arch your back and pull up. Do 8 reps.

Move immediately into pushups. You will be doing 50% of your maximum number (if you can do 60, you will only do 30). Lower down, keeping your abs braced and holding your body in a straight line and drive back up.

Finish with a Turkish get-up with a kettlebell. Lie down, bring the weight up pressing strong. come up and slide your leg up and under while holding your arm up and keeping your shoulder in a strong position the entire time. Move your leg back out and slowly lower down without losing control of your arm and weight. Do all reps on one side and then switch and repeat on the other side.

That concludes our first metabolic circuit of Workout C.

The second metabolic circuit starts with a 1-leg bench squat. Stand on the bench with your hands out in front of you. Step off the bench to the side, while you push your hips back for a 4 second lowering phase. You can touch the floor if you need to, but if you can control it, just stop right before your foot reaches the floor and come back up. Do 10 reps and repeat on the other side.

After that, you will do renegade rows with either flat hex dumbbells or kettlebells. Start with your body in a straight line with your abs braced. Row the weights up and alternate sides (using the same amount of weights on each side).

You will be doing pushups with your hands on the stability ball. These work your triceps a little more. Keep your body in a straight line and lower down. Drive back up. Some people have some wrist problems with that exercise, so you can do a different kind of pushup in place of them. You can do pushups with your feet on the ball or close grip type pushups.

Finish with hanging leg raises. The easiest grip is with the bars that go straight out so your palms face one another. Keep your abs braced and bring your legs up. Keep it controlled on the way down.

If you can’t do those, you can do stability ball rollouts in place of them. Roll out with a stretch on the way out, keeping it controlled and contract your abs on the way up.

And, we have one more superset to go.

First up will be a burpee/chin-up combo. You will start with a burpee, dropping down, add a pushup and come back up with a jump. Then move immediately into a chin-up with an underhand grip. Go right back into a burpee and then a chin-up. This is great for people who can’t do so many chin-ups in a row. You will get that little break with the burpee. You want to do 10 of these, but if you can’t do 10 chinups, just do as many as you can and then finish the rest with just burpees.

For the last exercise, you will do cross body mountain climbers with your feet on the ball. This is a little bit harder than the ones we did earlier. Do 8 reps per side (alternating sides).

Rest and repeat.

Finish up with adrenaline interval training. This time you will do 36 seconds of work with 54 seconds of recovery. This is still the same 2-3 ratio of interval training to rest. It’s a lot easier to do on a machine for interval training.

2 things you can change up, you can do your interval training the day after your workout days. You can change that up so you can do shorter workouts.

http://tinyurl.com/4yxhrrl