2K7 Fat Loss

Turbulence Training for Fat Loss 2007
Craig Ballantyne, CSCS, MS, presents
Turbulence Training:
January 2007 TT for Fat Loss
www.TurbulenceTraining.com
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About Craig Ballantyne & Turbulence Training

My name is Craig Ballantyne. I'm a Certified Strength and Conditioning
Specialist (CSCS), and author of too-many-articles-to-count in
magazines such as Men's Health, Men's Fitness, Oxygen, Maximum
Fitness, and Muscle and Fitness Hers.
Turbulence Training is scientifically proven, endorsed by elite trainers
and top fitness magazines, and used by thousands of men and women
for burning fat as well as increasing muscle and improving your health
and energy levels at the same time.
Please let me know how you enjoyed your TT workouts
Craigs websites include:
www.TTMembers.com Craigs 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.
www.TurbulenceTraining.com - Advanced training information to help men and
women gain muscle and lose fat fast. Sign-up for the FREE newsletter.
www.WorkoutManuals.com Daily fat loss and fitness tips and workout programs to
help men and women gain muscle and lose fat fast. Sign-up for the FREE newsletter.
www.cbathletics.com - A training newsletter featuring professional development
articles and expert interviews for trainers, coaches, and health professionals.
www.grrlAthlete.com - Real training and nutrition information for real women lifters
and female athletes.

www.TurbulenceTraining.Blogspot.com Craigs blog featuring 3 fitness and fat
loss posts each day, as well as the opportunity to follow along with Craigs workouts.
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Disclaimer:
You must get your physicians 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.
Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont
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. Dont 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 dont use Turbulence Training, please
return this program for a full refund.
Copyright 2003-2007 CB Athletic Consulting, Inc.
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TT for Fat Loss January 2007 Workout Guidelines

Disclaimer: See your physician before starting any exercise or nutrition program. 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.
Perform this program for 4 weeks then switch to another TT workout.

This program calls for:
TT Strength Workouts: 3xs/week
Intervals: 3xs/week after TT workouts or on alternate days.
Bodyweight Circuit: 1x per week on non-TT days.
Ab Circuits: 2xs/week after TT workouts or on non-TT days.
The Bodyweight & Ab Circuits are optionalbut will help advanced fat loss.
Take at least 1 full day of rest per week (you may perform light activities, i.e.
walking, on the rest day).
Sample Schedule
Monday: TT Workout A & Interval Workout A
Tuesday: Bodyweight Circuit
Wednesday: TT Workout B & Ab Circuit #1
Thursday: Interval Workout B
Friday: TT Workout A & Ab Circuit #2
Saturday: Interval Workout A
Sunday: Rest
Pairs of exercises (i.e. 1A & 1B) constitute Supersets.
Use a controlled pace for each traditional exercise, but move explosively for Burpees,
Squat Thrusts, and Jumping Jacks.
Dont train to failure in the DB exercises. You should be able to do 1 more rep at the
end of each set. You can train to failure in the BW exercises.
Finish each workout with stretching for the tight muscle groups only.
Warm-up
Use the following bodyweight warm-up prior to each TT & Bodyweight Workout.
Do not skip any warm-ups!
1-Arm DB Overhead Squat (8 reps per arm)
Stick-up (8 reps)
Close-grip Pushup or Kneeling Close-grip Pushup (8 reps)
Repeat this circuit 2xs with 30 seconds rest between circuits.
Follow that with 1 warm-up set for each exercise in the first
superset. Use 50% of your regular weight and do 8 repetitions.
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TT for Fat Loss January 2007 Workouts

Workout A
Do 3 rounds of each superset.
Dont rest between exercises, but rest 30 seconds between supersets.
Warm-up (see above)
1A) Barbell or DB Squats (8 reps in set 1, 8 reps in set 2, 12 reps in set 3)
1B) DB Incline Press (8 reps in set 1, 8 reps in set 2, 12 reps in set 3)
2A) DB Row (8 reps in set 1, 8 reps in set 2, 12 reps in set 3)
2B) 1-leg Bench Squat (8 reps in each set)
3A) DB Swings (15 reps in each set)
3B) Squat Thrust with Push-up (10 reps in each set)
TT Ab Circuit Training (Optional Can be done 2xs per week)
Interval Training (Optional But must be done 3xs per week)
Workout B
Do 3 rounds of each superset.
Dont rest between exercises, but rest 30 seconds between supersets.
Warm-up (see above)
1A) Pull-ups or Assisted Pull-ups (As many reps as possible for each set)
1B) DB Bulgarian Split Squat (8 reps in set 1, 8 reps in set 2, 12 reps in set 3)
2A) DB Chest Press or Bench Press (8 reps in set 1, 8 reps in set 2, 12 reps in set 3)
2B) DB Step-up (8 reps in each set)
3A) Alligator or Mountain Climber (8 reps per side in each set)
3B) DB Siff Squat (12 reps in each set)
TT Ab Circuit Training (Optional Can be done 2xs per week)
Interval Training (Optional But must be done 3xs per week)
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Sample Workout Structure
Heres how a sample workout looks:
Bodyweight Warm-up (this should take you no more than 5 minutes)

Repeat this circuit 2xs with 30 seconds rest between circuits.
Follow that with 1 warm-up set for each exercise in the first superset. Use 50% of
your regular weight and do 8 repetitions.
1-Arm DB Overhead Squat (8 reps per arm)
Stick-up (8 reps)
Close-grip Pushup or Kneeling Close-grip Pushup (8 reps)
Turbulence Training Strength Workout Using Workout A for example
1A) Barbell or DB Squat (8 reps)
no rest go directly to:
1B) DB Incline Press (8 reps)
Rest 30 seconds.
Repeat this cycle 2 more times for a total of 3 supersets.
Do 12 reps per exercise in the last superset.
2A) DB Row (8 reps)
2B) 1-Leg Bench Squat (8 reps)
Rest 30 seconds.
Repeat this cycle twice more for a total of 3 supersets.
Do 12 reps of the DB Row in the 3rd superset.
3A) DB Swings (15 reps)
3B) Squat Thrust with Pushup (10 reps)
Rest 30 seconds.
Repeat this cycle 2 more times for a total of 3 supersets.
TT Ab Circuit Training (Optional)
See below for specific exercise order.
TT Interval Training (Optional)
See below for instructions.
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Ab Circuit Guidelines
Do TT Ab Circuit training up to 2xs per week. These are optional workouts.

(Beginners use only Beginner Level Ab Circuit #1. You can do this twice per week.)
Do the TT Ab Circuits on TT days after the TT Strength Workouts or on non-TT
days. You can do the TT Ab Circuits before or after Interval Training or after
Bodyweight Circuits.
Perform the circuits with no rest between exercises. Rest 1-minute at the end of the
circuit and repeat up to 3 times.
TT Ab Circuit #1
Beginner Level
Plank (30 second hold)
Mountain Climber (5 reps per side)
Side Plank (15 second hold per side)
Bird Dog (3 reps per side, hold 5 seconds at the top of each rep)
Advanced Level
Plank with Arms on Ball (30 second hold)
X-Body Mountain Climber (8-12 reps per side)
Side Plank (30 second hold per side)
Stability Ball Jackknife (15 reps)
TT Ab Circuit #2 (Advanced Only)
Push-up Plank Hand Touch (10 reps per side move slowly!)
Grasshopper Push-up (5 reps per side)
Stability Ball Crunch (15 slow reps)
Stability Ball X-Body Mountain Climber (5 reps per side)
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Bodyweight Circuit Guidelines
Once per week you will perform the following bodyweight circuit on a non-TT day.
Perform the circuit with no rest between exercises. Rest 1-minute at the end of the
circuit and repeat up to 4 times.
Beginners can skip the final exercise of the circuit.
Bodyweight Circuit
Prisoner Squat (15 reps)
Jumping Jack (30-60 reps)
Back Extension on Stability Ball (12 reps)
T Push-up (8 reps per side) Beginners use Kneeling Push-up
2-leg Stability Ball Curl (12 reps)
Pushup Burpee (10 reps)
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Interval Training Guidelines Beginner
Do Intervals 3 times per week, performed either after the TT Strength workout or on
non-TT strength workout days.
Finish each Interval Workout with stretching for the tight muscle groups only.
Beginner Workout A
Warm-up for 5 minutes using the same mode of exercise you will use for intervals
(i.e. if you are going to run for intervals, make sure you warm-up with running,
progressing from light to more intense exercise).
Exercise for 1 minute at a hard pace (at a subjective 8/10 level of effort).
Follow that with active rest for 2 minutes by exercising at a slow pace (at a
subjective 3/10 level of effort).
Repeat for a total of 4 intervals.
Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.
Minute by
Minute
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
20 minutes total
Type
Warm up
Warm up
Warm up
Warm up
Warm up
Hard
Easy
Easy
Hard
Easy
Easy
Hard
Easy
Easy
Hard
Cool Down
Cool Down
Cool Down
Cool Down
Cool Down
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Intensity
Level
3 out of 10
4 out of 10
4 out of 10
5 out of 10
5 out of 10
8 out of 10
3 out of 10
3 out of 10
8 out of 10
3 out of 10
3 out of 10
8 out of 10
3 out of 10
3 out of 10
8 out of 10
3 out of 10
3 out of 10
3 out of 10
3 out of 10
3 out of 10
Notes
Interval Training Guidelines Beginner

Beginner Workout B
Warm-up for 5 minutes using the same mode of exercise you will use for intervals
(i.e. if you are going to run for intervals, make sure you warm-up with running,
progressing from light to more intense exercise).
Perform an interval by exercising for 2 minutes at a hard pace (at a subjective 7/10
level of effort).
Follow that with active rest for 2 minutes by exercising at a slow pace (at a
Minute by
Minute
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
19 minutes total
Type
Warm up
Warm up
Warm up
Warm up
Warm up
Hard
Hard
Easy
Easy
Hard
Hard
Easy
Easy
Hard
Hard
Cool Down
Cool Down
Cool Down
Cool Down
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Intensity
Level
3 out of 10
4 out of 10
4 out of 10
5 out of 10
5 out of 10
7 out of 10
7 out of 10
3 out of 10
3 out of 10
7 out of 10
7 out of 10
3 out of 10
3 out of 10
7 out of 10
7 out of 10
3 out of 10
3 out of 10
3 out of 10
3 out of 10
Notes
Interval Training Guidelines Advanced
Do Intervals 3 times per week.

Finish each Interval Workout with stretching for the tight muscle groups only.
Advanced Interval Workout A

Warm-up for 5 minutes getting progressively more intense with time.
Perform an interval by exercising for 15 seconds at a very hard pace (at a subjective
9/10 level of effort).
Follow that with active rest for 45 seconds by exercising at a slow pace (at a
subjective 3/10 level of effort). Repeat for a total of 8 intervals.
Minute by
Minute
1
2
3
4
5
6 (15 seconds)
(45 seconds)
7 (15 seconds)
(45 seconds)
8 (15 seconds)
(45 seconds)
9 (15 seconds)
(45 seconds)
10 (15 seconds)
(45 seconds)
11 (15 seconds)
(45 seconds)
12 (15 seconds)
(45 seconds)
13 (15 seconds)
(45 seconds)
14
15
16
17
17 minutes total
Type
Warm up
Warm up
Warm up
Warm up
Warm up
Hard
Easy
Hard
Easy
Hard
Easy
Hard
Easy
Hard
Easy
Hard
Easy
Hard
Easy
Hard
Easy
Cool Down
Cool Down
Cool Down
Cool Down
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Intensity
Level
3 out of 10
4 out of 10
4 out of 10
5 out of 10
5 out of 10
9 out of 10
3 out of 10
9 out of 10
3 out of 10
9 out of 10
3 out of 10
9 out of 10
3 out of 10
9 out of 10
3 out of 10
9 out of 10
3 out of 10
9 out of 10
3 out of 10
9 out of 10
3 out of 10
3 out of 10
3 out of 10
3 out of 10
3 out of 10
Notes
Interval Training Guidelines Advanced

Advanced Interval Workout B
Warm-up for 5 minutes.
Perform an interval by exercising for 60 seconds at a very hard pace (at a subjective
8/10 level of effort).
Follow that with active rest for 60 seconds by exercising at a slow pace (at a
Minute by
Minute
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
20 minutes total
Type
Warm up
Warm up
Warm up
Warm up
Warm up
Hard
Easy
Hard
Easy
Hard
Easy
Hard
Easy
Hard
Easy
Hard
Cool Down
Cool Down
Cool Down
Cool Down
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Intensity
Level
3 out of 10
4 out of 10
4 out of 10
5 out of 10
5 out of 10
8 out of 10
3 out of 10
8 out of 10
3 out of 10
8 out of 10
3 out of 10
8 out of 10
3 out of 10
8 out of 10
3 out of 10
8 out of 10
3 out of 10
3 out of 10
3 out of 10
3 out of 10
Notes
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.
1-Arm Overhead DB Squat

Hold a light dumbbell in one hand over your head with your arm extended. Try to
keep your arm straight at all times. Hold a 2nd DB in your other hand at your side.
Use a VERY light dumbbell overhead start at 3lbs. Beginners use NOTHING.
Push your hips back and squat to parallel. Keep your abs braced and arm straight.
Do all reps for one side then switch.
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Exercise Descriptions Warm-up

Stick-up
Stand with your back against a wall. Your feet should be 6 inches away from the wall
and your butt, upper back, and head should all be in contact with the wall at all times
in the exercise.
Stick your hands up overhead. Try to keep your shoulders, elbows, and wrists in
contact with the wall at all times.
Slide your arms down the wall and tuck your elbows into your sides. This should
bring your shoulder blades down and together. You should feel a strong contraction in
the muscles between your shoulder blades as well as the shoulder muscles.
Again, try to keep everything in contact with the wall.
From the bottom position, try to slowly slide your arms up until they are straight and
in a "stick-em up" position. Again, try to keep everything in contact with the wall.
Try to improve your range of motion in this exercise each week.
The goal is to improve shoulder mobility and postural control.
Close-grip Pushup
Same as regular push-ups, but keep your hands shoulder-width apart and keep your
elbows tucked into your sides as you do the pushup.
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Exercise Descriptions Workout A

Dumbbell Squat
Stand with your feet just greater than shoulder-width apart.
Start the movement at the hip joint. Push your hips backward and sit back into a
chair. Make your hips go back as far as possible.
Squat as deep as possible, but keep your low back tensed in a neutral position.
Push with your glutes, hamstrings, and quadriceps to return to the start position.
For the dumbbell squat, hold a dumbbell in each hand on the outside of your legs.
DB Incline Press
Lie on a bench with the backrest inclined at 45-60 degrees.
Hold the dumbbells above your chest with your palms turned toward your feet.
Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.
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DB Row
Rest the left hand and left knee on a flat bench, lean over and keep the back flat.
Hold the dumbbell in the right hand in full extension and slowly row it up to the
lower abdomen.
Keep the low back tensed in a neutral position and the elbow tight to the side.
1-Leg Bench Squat

Stand on the end of a bench with one foot and let the other hang down.
Extend your arms forward or to the sides to increase your balance.
You can also hold onto a wall or post for balance.
Start the movement at the hip joint. Push your butt back and sit back as if you were
sitting on a chair. Squat slowly and focus on balance.
Complete all the given repetitions for one leg and then switch.
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DB Swing
Stand with your feet wider than shoulder-width apart. Hold a single dumbbell in both
hands in front of your body at arms length.
Push your hips back and drop the dumbbell between your legs.
Drive back up to the start position and swing the dumbbell up to chest height.
Move at a quick pace.
Squat Thrust with Pushup

Support yourself on your hands on feet.
Thrust your feet back so you are in a push-up position. Do a pushup.
Thrust your feet back in. That is one rep.
(I apologize, the pushup picture is missing.)
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Exercise Descriptions Workout B

Pull-up
Grasp the bar with an overhand, wide grip.
Pull yourself up.
Assisted Chin-up
Set up a smith rack or bar at head height (or set a chair under a fixed chin-up bar).
Grasp the bar with an underhand grip, and support some of your bodyweight with
your feet on the floor or chair. Use your arms as much as you can and use your feet
for the rest of the force needed to do Chin-ups.
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Bulgarian Split Squat
Stand with your feet shoulder-width apart.
Place the instep of one foot on a bench. Step forward with the other foot, taking a
slightly larger than normal step.
Contract your glutes, brace your abs and keep your spine in a neutral position.
Lower your body until your front thigh is parallel to the ground.
Keep your upper body upright and your lower back flat.
Push up to the upright position. Stay in a split-squat stance.
Perform all reps for one leg and then switch.
DB Chest Press
Hold the dumbbells above your chest with your palms turned toward your feet.
Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.
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Bench Press
Keep your feet flat on the floor, legs bent, and upper back flat against the bench.
Grip the bar using a medium-width grip.
Have your spotter help you take the bar from the rack.
Keeping your elbows close to your sides, lower the bar straight down to the bottom of
your chest.
Pause briefly and then press the bar back up above the chest in a straight line.
Step-Up
Stand facing a bench. Place one foot on the bench and the other on the floor.
With your abs braced and glutes squeezed, start the movement by pushing through the
bench foot to lift the body up to the standing position.
Lower your body under control. Pause briefly at the bottom and repeat.
Complete all reps for one side before changing legs.
Start on a low step (6-inch) and increase the height of the step (12-in) as you improve.
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Alligator
Start from a push-up position with your feet on a towel.
Keep your body in a straight line throughout the entire exercise.
Walk your body forward using only your hands. Your feet will slide across the floor
because they are on a towel.
If done on carpet, place your feet on a weight plate.
Mountain Climber see below

DB Siff Squat
Hold dumbbells in your hands. Stay on the balls of your feet for the entire exercise.
Stand on the balls of your feet, with your feet just greater than shoulder-width apart.
Hold your arms at your sides, in front of your body, or put your hands on hips.
Squat as deep as possible, but dont let your lower back round.
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Exercise Descriptions Ab Circuit #1 Beginner

Plank
Lie on your stomach on a mat.
Raise your body in a straight line and rest your bodyweight on your elbows and toes
so that your body hovers over the mat.
Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them
as if someone was about to punch you in the stomach, but breath normally.
Hold this position for the recommended amount of time or 10 seconds if you are
doing multiple repetitions.
Mountain Climbers
Brace your abs.
Start in the top of the push-up position.
Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up
to your chest.
Do not let your hips sag or rotate.
Keep your abs braced and slowly return your leg to the start position.
Alternate sides until you complete all of the required repetitions.
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Exercise Descriptions Ab Circuit #1 Beginner

Side Plank
Raise your body in a straight line so that your body hovers over the mat.
Keep your back straight and your hips up. Hold your abs tight. Contract them as if
someone was about to punch you in the stomach, but breath normally.
Hold this position for the designated amount of time.
Bird Dog
Kneel on a mat and place your hands on the mat under your shoulders. You should be
on all fours (like a dog).
Brace your abs.
Raise your right hand and left leg simultaneously while keeping your abs braced.
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, it shouldnt have fallen off). Your back should be flat like a table.
Hold for 3-5 seconds and then slowly lower without rotating your pelvis.
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Exercise Descriptions Ab Circuit #1 Advanced

Plank with Arms on Ball
Place your clasped hands on the top of a medium sized ball.
Keep your body in a straight line from shoulders to toes and keep your abs braced.
X-Body Mountain Climber

Brace your abs. Start in the top of the push-up position.
to your opposite shoulder. Do not let your hips sag.
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Side Plank
See above.
Stability Ball Jackknife
Brace your abs.
Put your elbows on the bench and rest your shins on the ball.
With your arms straight and your back flat, your body should form a straight line
from your shoulders to your ankles.
Keeping your back straight (don't round it), roll the ball as close to your chest as
possible by contracting your abs and pulling it forward.
Pause and then return the ball to the starting position by rolling it backward.
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Pushup-Plank Hand Touch
Start in the top of the push-up position.
Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them
as if someone was about to punch you in the stomach, but breath normally.
Slowly lift one arm and bring your hand across your body to touch the opposite hand.
Dont rotate at your hips or low back. Keep your pelvis stationary.
Grasshopper Push-up
Start in a pushup position. Drop your right hip, and rotate your right leg so that it
moves under your body and your right foot ends up outside your left hand.
Reverse the movement and bring your leg back to the start position. Alternate sides.
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Stability Ball Crunch
Lie on the stability ball with your feet spread slightly greater than shoulder width
apart on the floor (a wider stance equals greater stability and an easier exercise).
Curl your shoulder blades off the ball as if performing a regular abdominal crunch off
the floor. Return to the start position.
Stability Ball X-Body Mountain Climber

Brace your abs. Start in the top of the push-up position with your hands on the ball.
to your opposite arm. Do not let your hips sag.
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Exercise Descriptions Bodyweight Circuit

Prisoner Squat
Stand with your feet just greater than shoulder-width apart.
Clasp your hands behind your head. Keep your elbows back and shoulder blades
pulled together to work the upper back.
Squat as deep as possible, but keep your low back tensed in a neutral position.
Dont let your lower back become rounded.
Push with your glutes, hamstrings, and quadriceps to return to the start position.
Jumping Jacks
Stand on the balls of your feet with your feet shoulder width-apart and arms by side.
Jump your feet out to your sides and raise your hands overhead at the same time.
Make sure to raise your arms over your head, and not in front of your head.
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Back Extension on Stability Ball
Lie over a Stability Ball with your feet placed against the bottom of a wall.
Clasp your hands behind your head or cross your hands over your chest.
Contract your glutes and hamstrings and raise yourself up until your body is in
straight line. Dont hyperextend at the top position.
T-Pushup
Keep the abs braced and body in a straight line from toes to shoulders.
Place the hands on the floor slightly wider than shoulder-width apart.
Slowly lower yourself down until you are 2 inches off the ground.
Push off to return to the start position.
As you come up, rotate to one side and point that arm towards the ceiling.
Alternate sides with each rep.
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Stability Ball Leg Curl
Lie on your back with the soles of your feet on a medium-sized Stability Ball.
Brace your abs, and contract your glutes (butt muscles) as if you were squeezing
something between your cheeks. Bridge your hips up by contracting your glutes.
Keep your abs braced and contract your hamstrings and slowly curl the ball back
towards your hips while keeping your hips bridged.
Pause and slowly return the ball to the start position while keeping the hips bridged.
Pushup Burpee
Stand with your feet shoulder-width apart.
Drop down onto your hands and feet, then thrust your feet back so you are in a pushup position. Do a pushup. Thrust your feet back in. Jump up to the start position.
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Static Stretching
Psoas Stretch
Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee.
You should be in a straight line (similar to the bottom position in a lunge).
Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front
side of leg at the hip level).
Hold the stretch for 30 seconds and then switch sides.
Hamstring Stretch
Lie on your back with both legs flat. Slightly bend your right knee.
Now raise your right leg straight up in the air and try to bring it back until it is
perpendicular to the floor. Keep the other leg flat and straight on the ground.
As you raise your leg, you will begin to feel a stretch in the hamstring.
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.
Hold the stretch for 30 seconds and then switch sides.
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Static Stretching
Glute Stretch
Lie on your back with both legs flat. Slightly bend your right knee.
Raise your left leg straight up in the air.
Slowly lower the left leg straight across the body while trying to keep your lower
back pressed into the floor.
Support the leg by looping a towel around your foot.
You should feel the stretch over your hip and in your glute on your left side.
Hold for 30 seconds and then repeat for the other side.
Quadriceps Stretch
Lie on your right side.
Bring your left ankle back to your butt and grasp it with your left hand.
Keep the knee in line with the hip.
The stretch will be in the front of your left leg (thigh).
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Static Stretching
Chest Stretch
Stand next to a doorframe.
Raise your elbow up to shoulder height and rotate your arm so that your hand is up
(as if you were in a throwing position with your elbow in line with your shoulder).
Press your elbow against the doorframe and slowly and gently rotate your upper body
away from your elbow.
You should feel the stretch across the front of your shoulder and chest.
Shoulder Stretch
Raise your arm to shoulder height and bring your arm across the front of your body.
If using your right arm, your right hand should rest at your left shoulder.
Take your left arm and place it behind your right elbow. Slowly and gently apply
pressure just above your right elbow to feel a stretch in the back of the right shoulder.
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Turbulence Training for Fat Loss 2007

Craig Ballantyne, CSCS, MS, presents

Turbulence Training for Fat Loss 2007

About Craig Ballantyne & Turbulence Training

and female athletes.

Turbulence Training for Fat Loss 2007

Turbulence Training for Fat Loss 2007

TT for Fat Loss January 2007 Workout Guidelines

Perform this program for 4 weeks then switch to another TT workout.

Turbulence Training for Fat Loss 2007

TT for Fat Loss January 2007 Workouts

Turbulence Training for Fat Loss 2007

Sample Workout Structure

Heres how a sample workout looks:

Bodyweight Warm-up (this should take you no more than 5 minutes)

Turbulence Training for Fat Loss 2007

Do TT Ab Circuit training up to 2xs per week. These are optional workouts.

Turbulence Training for Fat Loss 2007

Bodyweight Circuit Guidelines

Turbulence Training for Fat Loss 2007

Interval Training Guidelines Beginner

Turbulence Training for Fat Loss 2007

Interval Training Guidelines Beginner

Turbulence Training for Fat Loss 2007

Interval Training Guidelines Advanced

Do Intervals 3 times per week.

Advanced Interval Workout A

Turbulence Training for Fat Loss 2007

Interval Training Guidelines Advanced

Turbulence Training for Fat Loss 2007

Exercise Descriptions Warm-up

1-Arm Overhead DB Squat

Turbulence Training for Fat Loss 2007

Exercise Descriptions Warm-up

Turbulence Training for Fat Loss 2007

Exercise Descriptions Workout A

Turbulence Training for Fat Loss 2007

Exercise Descriptions Workout A

1-Leg Bench Squat

Turbulence Training for Fat Loss 2007

Exercise Descriptions Workout A

Squat Thrust with Pushup

Turbulence Training for Fat Loss 2007

Exercise Descriptions Workout B

Turbulence Training for Fat Loss 2007

Exercise Descriptions Workout B

Turbulence Training for Fat Loss 2007

Exercise Descriptions Workout B

Turbulence Training for Fat Loss 2007

Exercise Descriptions Workout B

Mountain Climber see below

Turbulence Training for Fat Loss 2007

Exercise Descriptions Ab Circuit #1 Beginner

Turbulence Training for Fat Loss 2007

Exercise Descriptions Ab Circuit #1 Beginner

Turbulence Training for Fat Loss 2007

Exercise Descriptions Ab Circuit #1 Advanced

X-Body Mountain Climber

Turbulence Training for Fat Loss 2007

Exercise Descriptions Ab Circuit #1 Advanced

Turbulence Training for Fat Loss 2007

Exercise Descriptions Ab Circuit #2 Advanced

Turbulence Training for Fat Loss 2007

Exercise Descriptions Ab Circuit #2 Advanced