Post on 24-Jun-2018
TT HWR 12-Week Workout Program | 1
© CB Athletic Consulting, Inc. — www.HomeWorkoutRevolution.com
Craig Ballantyne, Ctt
Workoutprogram
TT Home Workout Revolution
TT HWR 12-Week Workout Program | 2
© CB Athletic Consulting, Inc. — www.HomeWorkoutRevolution.com
5
Home Workout revolution Workout Guidelines
6
Week 1 Workouts
9
Week 2 Workouts
12
Week 3 Workouts
15
Week 4 Workouts
20
Week 5 Workouts
24
Week 6 Workouts
27
Week 7 Workouts
30
Week 8 Workouts
33
Week 9 Workouts
36
Week 10 Workouts
40
Week 11 Workouts
43
Week 12 Workouts
Table of Contents
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to the New Home Workout revolution System
Y o u ’ r e a b o u t t o t a k e p a r t o f s o m e t h i n g m o r e t h a n j u s t w o r k o u t s y o u c a n d o a t h o m e .
T h e r e ’ s a r e a s o n I c a l l e d t h i s t h e H o m e W o r k o u t R e v o l u t i o n S y s t e m .
Inside these short-burst, metabolic workouts are the ultimate fat loss key to finally shredding the most stubborn fat and keep it off — forever. You’ll discover a variety of the NEW 20-10 revolution system, ladder workouts, bootcamp style workouts and more using this ultimate fat loss key.
Not only that, but you’ll have MORE than enough workouts to keep the weight off for good, all without having to step into a gym ever again.
Whether you only have 4 minutes, 12 minutes and even 19 minutes, you’ll find these workouts to be the shortest, yet most effective you’ve ever experienced, and I promise you you’ll finally unlock the body you deserve.
This is something you’ve been searching for… not just another home workout program… a REVOLUTION.
In fact, I’m willing to you pay for you transforming your life. Join me and discover how you can earn thousands of dollars just for losing weight, building relationships and more.
Join me here: www.TranformationContest.com
Your friend and coach,
Craig Ballantyne, CTTCertified Turbulence Trainer
Creator, The Turbulence Training World — Welcome to it!
Welcome
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Disclaimer:
You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.
The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.
Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training.
See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Turbulence Training. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.
You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use Turbulence Training, please follow your doctor’s orders.
Copyright © 2003-2013 CB Athletic Consulting, Inc.
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Home Workout revolution 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.
• Train with Home Workout Revolution Workouts no more than 4 days per week.
• Do 30 minutes of low-intensity exercise on off-days, but don’t let this workout impair your recovery or limit your performance real workouts.
• No matter what your fitness level, you must drop down to a 3/10 intensity level between workout intervals
• Start every workout with this warm-up circuit.
The Bodyweight Warm-up Circuit
Go through the circuit ONCE using a 2-0-1 tempo for each exercise.
1A Prisoner Squat — 10 reps
1B Prisoner Lunge — 6 reps/side
1C X-Body Mountain Climber — 6 reps/side
1D Leg Swing — 20 reps/side
1E Jumping Jack — 20 reps
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12-Week HWr Workout Manual
Day 120/10 Workout # 1 — The 12-minute Bodyweight Workout
Do the following circuit as shown one time.
1A Jumping Jacks — 20 seconds on, 10 seconds off, x 4 rounds
1B Close-Grip Pushups — 20 on, 10 off x 4 rounds (just hold top position if tired)
1C Bodyweight Squats — 20 on, 10 off x 8 rounds
1D Mountain Climbers — 20 on, 10 off x 4 rounds (just hold top position if tired)
1E Prisoner Lunges — 20 on, 10 off x 4 rounds
Week 1
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Day 220/10 Workout # 3 — The 19-minute Bodyweight Workout
Do the following circuit as shown one time.
1A Low Box Jumps — 20 on, 10 off x 8 rounds
1B TRX Rows or Jumping Jacks — 20 on, 10 off x 4 rounds
1C Spiderman Pushup — 20 on, 10 off x 4 rounds
1D Bodyweight Squat — 20 on, 10 off x 8 rounds
1E Plank — 20 on, 10 off x 8 rounds
1F Jumping Jacks — 20 on, 10 off x 6 rounds
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Day 320/10 Workout # 6 — The 10-minute Bodyweight Workout
Do the following circuit as shown one time.
1A Total Body Extension — 20 on, 10 off x 4 rounds
1B Pushups — 20 on, 10 off x 4 rounds
1C Jumping Jacks — 20 on, 10 off x 4 rounds
1D Mountain Climbers — 20 on, 10 off x 4 rounds
1E Close-Stance Bodyweight Squat — 20 on, 10 off x 4 rounds
(optional) Bodyweight Workout # 10 — Bodyweight Cardio
Do 40 reps per exercise. Do not rest — or rest as little as possible — between exercises. Perform 2 rounds and rest for 1 minute between rounds. The first time you do this workout just complete 1 round.
1A Jumping Jacks
1B Run in Place — 40 per side
1C Skater Hops — 20 per side
1D Bodyweight Squat
1E X-Body Mountain Climber — 20 per side
1F Side to Side Jump — 20 per side
1G Push-Up or Kneeling Push-Up
1H Seal Jump
1I Walking Lunge — 20 per side
1J Split Shuffle — 20 per side
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12-Week HWr Workout Manual
Day 1Bodyweight Workout # 4 — The Big 12 Circuit
Do the following circuit 3 times, resting one minute between circuits.
1A Close-Stance Bodyweight Squat — 15 reps
1B Close-Grip Push-Up — 10 reps
1C Jumping Jacks — 20 reps
1D Reverse Lunge — 10 reps per side
1E Inchworm — 6 reps
1F Run in Place — 20 seconds
1G Mountain Climber — 10 reps per side
1H Total Body Extension — 8 reps
1I Calf Jump — 10 reps
1J Reaching Lunge — 8 reps per side
1K Decline Push-Up or Regular Push-Up — 12 reps
1L Run in Place — 20 seconds
(optional) Bodyweight Workout # 12 — The punisher
Do the following exercise 8 times, resting as little as possible.
1A Close-Stance Bodyweight Squat — 20 seconds squats followed by a 10 second hold in bottom position.
Week 2
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Day 2Bodyweight Workout # 5 — The Bodyweight 300 Challenge
Do the following circuit once, resting as little as possible between exercises. Record your time. Beat it each week.
1A Bodyweight Row or TRX Row (20)
1B Diagonal Lunge (25/side)
1C Close-Grip Pushups (40)
1D Skater Hops (50/side)
1E Mountain Climbers (20/side)
1F Prisoner Squat (30)
1G Bodyweight Row or TRX Row (20)
(optional) Ladder Workout # 6 — The ripped abs Ladder
Do the following superset, resting for 10 seconds between exercises. In the first superset, you will perform 8 reps of each exercise. In the next superset, you will perform 7 reps of each exercise. Continue in this fashion until you complete 1 rep of each exercise.
1A T Pushups (8/side...1/side), rest 10 secs
1B Bodysaw (8...1), rest 10 secs
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Day 320/10 Workout # 2 — The 15-minute Bodyweight Workout
Do the following circuit as shown one time.
1A Total Body Extensions (TBX) — 20 on, 10 off x 8 rounds
1B Decline or Regular Pushups — 20 on, 10 off x 4 rounds
1C Wall Squats — 20 on, 10 off x 6 rounds
1D X-Body Mountain Climbers — 20 on, 10 off x 4 rounds
1E Prisoner Squats — 20 on, 10 off x 8 rounds
(optional) abs Workout # 1 — The abs 20/15 Circuit
Do the following circuit twice, resting 1 minute between circuits.
1A Total Body Extension (20)
1B Bodysaw (15)
1C Close-Stance Bodyweight Squat (20)
1D Mountain Climbers (15/side)
1E Switch Lunge (20) (10/side)
1F X-Body Mountain Climber (15/side)
1G Chop (20/side)
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12-Week HWr Workout Manual
Day 1Bodyweight Workout # 1 — The New 5 rounds of 5
Do each exercise for 40 seconds, resting 20 seconds before moving to the next exercise. Rest 1 minute at the end of each round before moving to the next round.
r o u n d # 1
1A Jumping Jacks
1B Bodyweight Squats
1C T-Push- Ups (alternate sides)
1D Repeated Squat Jumps
1E Prisoner Lunges
r o u n d # 2
1A Push-Up
1B Prisoner Squat
1C Squat Thrust
1D Duck Under
1E Burpee
r o u n d # 3
1A Seal Jump
1B Spiderman Climb
1C Get Up
1D Side-Step
1E Run in Place
r o u n d # 4
1A Split Shuffle
1B Side to Side Jump
1C Side Plank (40 seconds per side)
1D Total Body Extension
1E Run in Place
r o u n d # 5
1A Side Step
1B Close-Grip Push-Up
1C Lateral Lunge
1D Mountain Climber
1E Seal Jump
Week 3
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Day 220/10 Workout # 4 — The 18-minute Bodyweight Workout
Do the following circuit as shown one time.
1A Elevated Pushup — 20 on, 10 off x 4 rounds (alternate sides every 20 seconds)
1B Total Body Extension — 20 on, 10 off x 8 rounds
1C Side Plank — 20 on, 10 off x 8 rounds
1D Jumping Jacks– 20 on, 10 off x 4 rounds
1E Run In Place — 20 on, 10 off x 8 rounds
1F Spiderman Climb — 20 on, 10 off x 4 rounds
(optional) Challenge Workout # 4 — The Take away Challenge
Set your timer. Start with 10 reps of any type of squat followed by any kind of pushup.
e x a m p l e :
Goblet Squat and Spiderman Climb Pushup
Knock out 10 reps for each, resting as little as possible. Then do 9 reps, resting as little as possible. Then 8 reps…7 reps…6 reps…etc. Stop the clock. Cool down with 2-3 min of stretching.
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Day 320/10 Workout # 15 — The SCrEaCH
Do the following circuit as shown one time:
1A Bulgarian Split Squat (alternate sides with each round) — 20 on, 10 off x 6 rounds
1B SCREACH — 20 on, 10 off x 4 rounds
1C Alternating Lateral Lunge — 20 on, 10 off x 6 rounds
1D Inchworm — 20 on, 10 off x 4 rounds
1E Jumping Jacks — 20 on, 10 off x 4 rounds
(optional) Ladder Workout # 2 — The metabolic Trio
Do the following circuit, resting only when needed. In the first circuit, you will perform 8 reps of each exercise. In the next circuit, you will perform 7 reps. Continue in this fashion until you complete 1 rep of each exercise. Then, work your way back up. The next circuit will then be 2 reps, etc. Continue until you complete 8 reps of each exercise.
1A Narrow-Stance Goblet Squat or Bodyweight Squat (8...1...8)
1B Close-Grip Pushups (8...1...8)
1C Skater Hops (8/side…1/side…8/side)
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12-Week HWr Workout ManualDay 1
Bodyweight Workout # 2 — The 30/15 Circuit
Do each exercise for 30 seconds, resting 15 seconds before moving to the next. Rest 60 seconds after completing each circuit. Go through each circuit once.
c i r c u i t # 1
1A Prisoner Squat
1B Lateral Lunge (Alternating)
1C T Pushup
1D Total Body Extension
1E Mountain Climbers
c i r c u i t # 2
1A Lateral Jumps
1B Alternating Reverse Lunge
1C Close-Grip Push- Ups
1D Bodyweight Squat
1E Spiderman Climb
c i r c u i t 3
1A Split Squat
1B Split Squat
1C Jumping Jacks
1D Elevated Pushups (20s/side)
1E Bodysaw
c i r c u i t # 4
1A Lunge Jumps
1B Skater Hops
1C Decline Push-Up
1D Prisoner Lunge
1E Total Body Extension
c i r c u i t # 5
1A Burpees
1B Split Shuffle
1C X-Body Mountain Climber
1D Diagonal Lunge
1E Run-in-Place
(Optional) Workout #8 — on next page
Week 4
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(optional) 20/10 Workout # 8 — The 10-minute Bodyweight Shuffle
Do the following circuit as shown one time.
1A Split Shuffle — 20 on, 10 off x 4 rounds
1B Close-Grip Pushups — 20 on, 10 off x 4 rounds
1C Diagonal Lunge — 20 on, 10 off x 4 rounds
1D Spiderman Climb — 20 on, 10 off x 4 rounds
1E Bodyweight Squat — 20 on, 10 off x 4 rounds
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Day 2Bodyweight Workout # 9 — The Bootcamp 3-Circuit Workout
Do the following circuit twice, resting 1 minute between circuits. Each exercise should be performed for 30 seconds. Rest 1 minute and then move onto circuit 2.
1A Prisoner Squat
1B T Pushups
1C Skater Hops
1D Diagonal Lunge
1E Squat Shuffle
Do the following circuit twice, resting 1 minute between circuits. Each exercise should be performed for 30 seconds. Rest 1 minute and then move onto circuit 3.
2A Burpee
2B Switch Lunge
2C X-Body Mountain Climber
Do the following circuit twice, resting 1 minute between circuits. Each exercise should be performed for 30 seconds. Rest 1 minute and then move onto circuit 4.
3A Close-Grip Pushup
3B Close-Stance Bodyweight Squat
3C Inchworm
3D Split Shuffle
3E Squat Thrust
(Optional) Workout #7 — on next page
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(optional) 20/10 Workout # 7 — The 10-minute Bodyweight Conditioning Workout
Do the following circuit as shown one time.
1A Run-in-Place — 20 on, 10 off x 4 rounds
1B Spiderman Climb Pushup — 20 on, 10 off x 4 rounds
1C Switch Lunge (alternate sides every 20s) — 20 on, 10 off x 4 rounds
1D Burpee — 20 on, 10 off x 4 rounds
1E Jumping Jacks — 20 on, 10 off x 4 rounds
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Day 320/10 Workout # 11 — The 16-minute Total Body revolution
Do the following circuit as shown one time.
1A Jumping Jacks — 20 on, 10 off x 4 rounds
1B Bodyweight Squats — 20 on, 10 off x 8 rounds
1C Pushups — 20 on, 10 off x 4 rounds
1D Switch Lunges — 20 on, 10 off (alternate legs with each round) x 6 rounds
1E Spiderman Climb — 20 on, 10 off x 4 rounds
1F TRX Row or Run in Place — 20 on, 10 off x 6 rounds
(optional) Ladder Workout # 5 — The Conditioning Ladder
Do the following circuit, resting only when needed. In the first circuit, you will perform 8 reps of each exercise. In the next circuit, you will perform 7 reps of each exercise. Continue in this fashion until you complete 1 rep of each exercise.
1A Burpees (8...1)
1B Split Shuffle (8/side...1/side)
1C Total Body Extension (8...1)
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12-Week HWr Workout Manual
Day 1Bodyweight Workout # 6 — The Bodyweight 400 Challenge
Do the following circuit once, resting as little as possible between exercises. Record your time. Beat it each week.
1A 10 Burpees
1B 30 Total Body Extensions
1C 30 Decline Push- Ups
1D 10 Chin-ups
1E 20 Prisoner Reverse Lunges (10 per side)
1F 10 Squat Thrusts
1G 30 Bodyweight Squats
1H 20 Bodyweight Rows or TRX Rows
1I 30 X-Body Mountain Climbers (15 per side)
1J 10 Chin-Ups
1K 20 Close-Grip Pushups
1L 30 Star Shuffles (30 per side)
1M 10 Squat Thrusts
1N 20 Prisoner Lunges (10 per side)
1O 30 Spiderman Climbs (15 per side)
1P 60 Jumping Jacks
(Optional) Workout # 9 — on next page
Week 5
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(optional) 20/10 Workout # 9 — The 10-minute Total Body Bodyweight Workout
Do the following circuit as shown one time.
1A Prisoner Squat — 20 on, 10 off x 4 rounds
1B Decline Pushups — 20 on, 10 off x 4 rounds
1C Total Body Extension — 20 on, 10 off x 4 rounds
1D X-Body Mountain Climber — 20 on, 10 off x 4 rounds
1E Run-in-Place — 20 on, 10 off x 4 rounds
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Day 2Challenge Workout # 5 — The pull-up/ pushup/Squat Challenge
Do the following circuit 3 times. Do as many reps as possible in 1 minute of each exercise. Write down how many reps you were able to do and try to beat that each time you do this challenge.
1A Pull-ups — As many as possible in 1 minute
1B Pushups — As many as possible in 1 minute
1C Bodyweight Squats — As many as possible in 1 minute
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Day 320/10 Workout # 3 — The 19-minute Bodyweight Workout
Do the following circuit as shown one time.
1A Low Box Jumps — 20 on, 10 off x 8 rounds
1B TRX Rows or Jumping Jacks — 20 on, 10 off x 4 rounds
1C Spiderman Pushup — 20 on, 10 off x 4 rounds
1D Bodyweight Squat — 20 on, 10 off x 8 rounds
1E Plank — 20 on, 10 off x 8 rounds
1F Jumping Jacks — 20 on, 10 off x 6 rounds
(optional) abs Workout # 2 — The abs 20/20 Circuit
Do the following circuit 3 times, resting 1 minute between circuits.
1A Lunge Jumps (10/side) — 20 total
1B Spiderman Climb (10/side) — 20 total
1C Bodyweight Squat (20)
1D X-Body Mountain Climber w/Feet Elevated (10/side) — 20 total
1E Total Body Extension (20)
1F 12-Week HWR Workout Manual — Week 6
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12-Week HWr Workout Manual
Day 1Bodyweight Workout # 3 — The Big 10 Circuit
Do the following circuit 3 times, resting 1 minute between each circuit, and with as little rest as possible during each circuit.
1A Prisoner Squat — 15 reps
1B Elevated Push-Up — 6 reps per side
1C Prisoner Diagonal Lunge — 10 reps per side
1D Jumping Jacks — 30 reps
1E Jump Squat — 6 reps
1F Spiderman Climb — 10 reps per side
1G Side to Side Jump — 8 reps per side
1H Spiderman or Regular Push-Up — 12 total reps
1I Total Body Extension — 10 reps
1J X-Body Mountain Climber — 10 reps per side
(optional) Bodyweight Workout # 13 — The punisher X
Do the following exercise 8 times, resting as little as possible.
1A Total Body Extension — 20 seconds followed by a 10 second hold in bottom position.
Week 6
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Day 220/10 Workout # 10 — The 10-minute Bodyweight Star Shuffle
Do the following circuit as shown one time.
1A Close-Stance Bodyweight Squat — 20 on, 10 off x 4 rounds
1B T Pushups (alternating sides) — 20 on, 10 off x 4 rounds
1C Alternating Reverse Lunge — 20 on, 10 off x 4 rounds
1D Burpees — 20 on, 10 off x 4 rounds
1E Star Shuffle — 20 on, 10 off x 4 rounds
(optional) Ladder Workout # 3 — Total Body Duet
Do the following superset, resting only when needed. In the first superset, you will perform 8 reps per side of each exercise. In the next superset, you will perform 7 reps per side. Continue in this fashion until you complete 1 rep on each side of each exercise.
1A Prisoner Switch Lunge (8/side...1/side)
1B Spiderman Pushups (8/side...1/side)
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Day 320/10 Workout # 5 — The 14-minute Bodyweight punisher
Do the following circuit as shown one time.
1A Punisher Squat (hold bottom for 10 second rest period) — 20 on, 10 off x 4 rounds
1B T-Pushup — 20 on, 10 off x 4 rounds (alternate sides every 20 seconds)
1C Split Shuffle or Star Shuffle — 20 on, 10 off x 8 rounds
1D Bodysaw — 20 on, 10 off x 8 rounds
1E Run-in-Place — 20 on, 10 off x 4 rounds
(optional) Challenge Workout # 1- The Bodyweight Challenge
Set a timer for five sets of 40 seconds with a 20 second transition time. Count your reps for each set, then record (during the 20 second transition). Rest 1 minute between sets. Repeat up to 3 times trying to match your reps from the first set.
1A Burpee
1B Pull ups
1C Squats
1D Push ups
1E Alternating Prisoner Lunge
Cool down with 2-3 minutes of stretching.
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12-Week HWr Workout Manual
Day 1Strength & muscle Workout # 2 — The Lunge, press and row
Do the following circuit 3 times. Each exercise should be performed for 40 seconds, resting 20 seconds between exercises.
1A DB Alternating Lunge
1B DB Neutral Grip Chest Press
1C DB Bent Over Row
(optional) Ladder Workout # 7 — The Climbing abs Ladder
Do the following circuit, resting only when needed. In the first circuit, you will perform 6 reps of each exercise. In the next circuit, you will perform 5 reps of each. Continue in this fashion until you complete 1 rep of each exercise. Then work your way back up. Your next circuit will then be 2 reps of each, etc., etc. Continue until you complete 6 reps of each.
1A Goblet Squat or Bodyweight Squat (6...1...6)
1B Spiderman Climb (6/side...1/side...6/side)
1C Alternating Prisoner Lunge (6/side...1/side...6/side)
1D X-Body Mountain Climber (6/side...1/side...6/side)
Week 7
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Day 220/10 Workout # 12 — Quad Domination
Do the following circuit as shown one time.
1A Total Body Extension — 20 on, 10 off x 4 rounds
1B Low Box Jump or Jumping Jacks — 20 on, 10 off x 8 rounds
1C Close-Grip Pushup — 20 on, 10 off x 4 rounds
1D Bulgarian Split Squat (one leg 20, rest 10, other leg 20, rest 10 = 2 rounds) x 4 rounds
1E Plank — 20 on, 10 off x 8 rounds
1F Wall Squat Hold — 20 on, 10 off x 8 rounds
1G Bonus 20-minute option: X-Body Mountain Climber — 20 on, 10 off x 4 rounds
(optional) abs Workout # 4 — The abs 100 Circuit
Do the following circuit 3 times, resting 1 minute between circuits.
1A T Pushups (10/side) — 20 total
1B Swing Lunge (10/side) — 20 total
1C Stability Ball Ab Pike (10)
1D Mountain Climbers (20/side) — 40 total
1E Stability Ball Jackknife (10)
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Day 320/10 Workout # 11 — The 16-minute Total Body revolution
Do the following circuit as shown one time.
1A Jumping Jacks — 20 on, 10 off x 4 rounds
1B Bodyweight Squats — 20 on, 10 off x 8 rounds
1C Pushups — 20 on, 10 off x 4 rounds
1D Switch Lunges — 20 on, 10 off (alternate legs with each round) x 6 rounds
1E Spiderman Climb — 20 on, 10 off x 4 rounds
1F TRX Row or Run in Place — 20 on, 10 off x 6 rounds
(optional) Ladder Workout # 6 — The ripped abs Ladder
Do the following superset, resting 10 seconds between exercises. In the first superset, you will perform 8 reps of each exercise. In the next superset, you will perform 7 reps of each exercise. Continue in this fashion until you complete 1 rep of each exercise.
1A T Pushups (8/side...1/side), rest 10 secs
1B Bodysaw (8...1), rest 10 secs
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12-Week HWr Workout Manual
Day 1Ladder Workout # 1 — The Lower/Upper Ladder
Do the following superset, resting only when needed. In the first superset, you will perform 12 reps of each exercise. In the next superset, you will perform 11 reps. Continue in this fashion until you complete 1 rep of each exercise.
1A KB/DB Swings or Total Body Extensions (12…1)
1B Decline or Regular Pushups (12…1)
(optional) 20/10 Workout # 6 — The 10-minute Bodyweight Workout
Do the following circuit as shown one time.
1A Total Body Extension — 20 on, 10 off x 4 rounds
1B Pushups — 20 on, 10 off x 4 rounds
1C Jumping Jacks — 20 on, 10 off x 4 rounds
1D Mountain Climbers — 20 on, 10 off x 4 rounds
1E Close-Stance Bodyweight Squat — 20 on, 10 off x 4 rounds
Week 8
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Day 2Bodyweight Workout # 8 — Bootcamp addiction
Do the following circuit twice, resting 1 minute between circuits. Each exercise should be done for 30 seconds. Then move onto circuit 2.
1A Bodyweight Squat
1B Jumping Jacks
1C T-Push up
1D Prisoner Lunge
1E SCREACH
Do the following circuit twice, resting 1 minute between circuits. Each exercise should be done for 30 seconds. Then move onto 3.
1A Bulgarian Split Squat (30 seconds/side)
1B Decline Push-Up or Spiderman Push-Up
1C MC to Sprint Start
Push-Up Addiction — Do as many reps of pushups as possible in 2 minutes — the first time you do this, do it for 1 minute. Then rest for one minute and move onto 4.
Total Body Extension Punisher — Do 20 Total Body Extensions, but on the 20th rep, hold the bottom position for 10 seconds. Do this 8 times.
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Day 3Bodyweight Workout # 9 — The Bootcamp 3-Circuit Workout
Do the following circuit twice, resting 1 minute between circuits. Each exercise should be performed for 30 seconds. Rest 1 minute and then move onto circuit 2.
1A Prisoner Squat
1B T Pushups
1C Skater Hops
1D Diagonal Lunge
1E Squat Shuffle
Do the following circuit twice, resting 1 minute between circuits. Each exercise should be performed for 30 seconds. Rest 1 minute and then move onto circuit 3.
1A Burpee
1B Switch Lunge
1C X-Body Mountain Climber
Do the following circuit twice, resting 1 minute between circuits. Each exercise should be performed for 30 seconds. Rest 1 minute and then move onto circuit 4.
1A Close-Grip Pushup
1B Close-Stance Bodyweight Squat
1C Inchworm
1D Split Shuffle
1E Squat Thrust
(optional) Bodyweight Workout # 13 — The punisher X
Do the following exercise 8 times, resting as little as possible.
1A Total Body Extension — 20 seconds followed by a 10 second hold in bottom position.
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12-Week HWr Workout Manual
Day 1Bodyweight Workout # 7 — The Bodyweight 500 Challenge
Do the following circuit once with as little rest as possible between exercises. Record your time. Beat it each week.
1A 50 Low Box Jumps
1B 50 Prisoner Squats
1C 50 Pushups
1D 50 Lunges (25/side)
1E 50 Bodyweight Rows or TRX Rows
1F 50 Stability Ball Leg Curls
1G 50 Stability Ball Rollouts
1H 50 Lateral Lunges (25/side)
1I 50 Split Shuffles (25/side)
1J 50 Jumping Jacks
(optional) Bodyweight Workout # 14 — The Iso-X punisher
Do the following exercise 8 times, resting as little as possible.
1A Wall Squat — 20 seconds followed by a 10 second hold in bottom position.
Week 9
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Day 220/10 Workout # 13 — The gauntlet
Do the following circuit as shown one time.
1A Lunge Jumps — 20 on, 10 off x 2 rounds
1B Spiderman Pushups — 20 on, 10 off x 4 rounds
1C Lunge Jumps — 20 on, 10 off x 2 rounds
1D Total Body Extensions — 20 on, 10 off x 6 rounds
1E Decline Pushups — 20 on, 10 off x 4 rounds
1F Total Body Extensions — 20 on, 10 off x 6 rounds
1G Jumping Jacks — 20 on, 10 off x 4 rounds
1H Alternating Diagonal Lunge — 20 on, 10 off x 4 rounds
1I Jumping Jacks — 20 on, 10 off x 4 rounds
TT HWR 12-Week Workout Program | 35
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Day 3Bodyweight Workout # 11 — Bodyweight Supersets
s u p e r s e t # 1
Do the following superset 3 times, resting for 30 secs between supersets. Then move onto superset 2.
1A Lateral Jump + Push-Up — 20 reps (10 jumps per side each with a push-up)
1B Bodysaw — 15 reps
s u p e r s e t # 2
Do the following superset 3 times, resting for 30 secs between supersets. Then move to superset 3.
1A Split Squat with Front Foot Elevated — 15 reps per side
1B Elevated Pushups — 8 reps per side
s u p e r s e t # 3
Do the following superset 3 times, resting for 30 seconds between supersets.
1A 1-Leg Deadlift — 15 reps per side
1B Mountain Climber — 20 reps per side
(optional) abs Workout # 3 — The metabolic abs Density Circuit
Do the following circuit as many times as possible in 10 minutes, resting only when needed.
1A Chinup w/Knee-up (5)
1B Alternating Lateral Lunge (10/side)
1C Stability Ball Jackknife Pushup Combo (10)
1D Jumping Jacks (20)
1E Side Plank w/Leg Raise (5/side)
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12-Week HWr Workout Manual
Day 1Strength & muscle Workout # 3 — The anabolic Trio
Do the following circuit 3 times. Each exercise should be performed for 40 seconds, resting for 20 seconds between exercises.
1A DB Alternating Reverse Lunge
1B DB Incline Chest Press
1C DB Chest-Supported Row
(optional) abs Workout # 5 — The abs Supersetter
Do the following as shown.
1A Elevated Pushups (15 secs/side)
1B Plank (30 secs)
Rest 30 seconds and repeat 2 more times.
2A Alternating Prisoner Lunge (30 secs)
2B Spiderman Climb (30 secs)
Rest 30 seconds and repeat 2 more times.
3A Inchworm (30 secs)
3B Bodysaw (30 secs)
Rest 30 seconds and repeat 2 more times.
Week 10
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Day 2Bodyweight Workout # 2 — The 30/15 Circuit
Do each exercise for 30 seconds, resting 15 seconds before moving to the next. Rest 60 seconds after completing each circuit. Go through each circuit once.
c i r c u i t # 1
1A Prisoner Squat
1B Lateral Lunge (Alternating)
1C T Pushup
1D Total Body Extension
1E Mountain Climbers
c i r c u i t # 2
1A Lateral Jumps
1B Alternating Reverse Lunge
1C Close-Grip Push- Ups
1D Bodyweight Squat
1E Spiderman Climb
c i r c u i t # 3
1A Split Squat
1B Split Squat
1C Jumping Jacks
1D Elevated Pushups (20s/side)
1E Bodysaw
c i r c u i t # 4
1A Lunge Jumps
1B Skater Hops
1C Decline Push-Up
1D Prisoner Lunge
1E Total Body Extension
c i r c u i t # 5
1A Burpees
1B Split Shuffle
1C X-Body Mountain Climber
1D Diagonal Lunge
1E Run-in-Place
(Optional) Workout # 2 — on next page
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(optional) Challenge Workout # 2 — Continuous Timed Sets
Set your timer for 30 seconds with a 5 second transition for 25 total sets. Keep rotating through the following list of exercises for just over 12 minutes of fat burning fun.
1A Box Jumps
1B Chin-ups
1C Pushups
1D Total Body Extension
1E Plank
Cool down with 2-3 minutes of stretching.
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Day 3Challenge Workout # 3 — The Burpee & Jump rope Challenge
1A 30 seconds of Jump rope
1B 10 sec rest
1C 30 seconds of Burpees
1D 10 sec rest
1E Repeat this for 6 sets
Cool down with 2-3 minutes of stretching.
(optional) 20/10 Workout # 6 — The 10-minute Bodyweight Workout
Do the following circuit as shown one time.
1A Total Body Extension — 20 on, 10 off x 4 rounds
1B Pushups — 20 on, 10 off x 4 rounds
1C Jumping Jacks — 20 on, 10 off x 4 rounds
1D Mountain Climbers — 20 on, 10 off x 4 rounds
1E Close-Stance Bodyweight Squat — 20 on, 10 off x 4 rounds
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12-Week HWr Workout Manual
Day 120/10 Workout # 14 — Upper Body Uh-nihalation
1A Do the following circuit as shown one time.
1B 4-Second Eccentric Pushups — 20 on, 10 off x 4 rounds
1C Chin-up or Jumping Jacks — 20 on, 10 off x 4 rounds
1D Alternating Lunges — 20 on, 10 off x 8 rounds
1E T-Pushup (alternating sides) — 20 on, 10 off x 4 rounds
1F Jumping Jacks — 20 on, 10 off x 6 rounds
1G Close-Grip Pushups — 20 on, 10 off x 4 rounds
1H Punisher Squat (hold bottom of squat for 10 seconds) — 20 on, 10 off (hold) x 8 rounds
Week 11
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Day 2Bodyweight Workout # 1 — The New 5 rounds of 5
Do each exercise for 40 seconds, resting 20 seconds before moving to the next exercise. Rest 1 minute at the end of each round before moving to the next round.
r o u n d # 1
1A Jumping Jacks
1B Bodyweight Squats
1C T-Push- Ups (alternate sides)
1D Repeated Squat Jumps
1E Prisoner Lunges
r o u n d # 2
1A Push-Up
1B Prisoner Squat
1C Squat Thrust
1D Duck Under
1E Burpee
r o u n d # 3
1A Seal Jump
1B Spiderman Climb
1C Get Up
1D Side-Step
1E Run in Place
r o u n d # 4
1A Split Shuffle
1B Side to Side Jump
1C Side Plank (40 seconds per side)
1D Total Body Extension
1E Run in Place
r o u n d # 5
1A Side Step
1B Close-Grip Push-Up
1C Lateral Lunge
1D Mountain Climber
1E Seal Jump
TT HWR 12-Week Workout Program | 42
© CB Athletic Consulting, Inc. — www.HomeWorkoutRevolution.com
Day 320/10 Workout # 3 — The 19-minute Bodyweight Workout
Do the following circuit as shown one time.
1A Low Box Jumps — 20 on, 10 off x 8 rounds
1B TRX Rows or Jumping Jacks — 20 on, 10 off x 4 rounds
1C Spiderman Pushup — 20 on, 10 off x 4 rounds
1D Bodyweight Squat — 20 on, 10 off x 8 rounds
1E Plank — 20 on, 10 off x 8 rounds
1F Jumping Jacks — 20 on, 10 off x 6 rounds
(optional) Bodyweight Workout # 14 — The Iso-X punisher
Do the following exercise 8 times, resting as little as possible.
1A Wall Squat — 20 seconds followed by a 10 second hold in bottom position
TT HWR 12-Week Workout Program | 43
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12-Week HWr Workout Manual
Day 1Bodyweight Workout # 7 — The Bodyweight 500 Challenge
Do the following circuit once with as little rest as possible between exercises. Record your time. Beat it each week.
1A 50 Low Box Jumps
1B 50 Prisoner Squats
1C 50 Pushups
1D 50 Lunges (25/side)
1E 50 Bodyweight Rows or TRX Rows
1F 50 Stability Ball Leg Curls
1G 50 Stability Ball Rollouts
1H 50 Lateral Lunges (25/side)
1I 50 Split Shuffles (25/side)
1J 50 Jumping Jacks
(optional) Ladder Workout # 1 — The Lower/Upper Ladder
Do the following superset, resting only when needed. In the first superset, you will perform 12 reps of each exercise. In the next superset, you will perform 11 reps. Continue in this fashion until you complete 1 rep of each exercise.
1A KB/DB Swings or Total Body Extensions (12…1)
1B Decline or Regular Pushups (12…1)
Week 12
TT HWR 12-Week Workout Program | 44
© CB Athletic Consulting, Inc. — www.HomeWorkoutRevolution.com
Day 2Ladder Workout # 4 — The 4 x 4 Ladder
Do the following circuit, resting only when needed. In the first circuit, you will perform 6 reps of each exercise. In the next circuit, you will perform 5 reps of each. Continue in this fashion until you complete 1 rep of each exercise. Then, work your way back up. Your next circuit will then be 2 reps of each exercise, etc., etc. Continue until you complete 6 reps of each exercise.
1A Low Box Jumps or Bodyweight Squat (6..1...6)
1B Decline Close-Grip Pushups (6...1...6)
1C Sumo Squat (6...1...6)
1D SCREACH (6/side...1/side...6/side)
(optional) 20/10 Workout # 7 — The 10-minute Bodyweight Conditioning Workout
Do the following circuit as shown one time.
1A Run-in-Place — 20 on, 10 off x 4 rounds
1B Spiderman Climb Pushup — 20 on, 10 off x 4 rounds
1C Switch Lunge (alternate sides every 20s) — 20 on, 10 off x 4 rounds
1D Burpee — 20 on, 10 off x 4 rounds
1E Jumping Jacks — 20 on, 10 off x 4 rounds
TT HWR 12-Week Workout Program | 45
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Day 3Bodyweight Workout # 3 — The Big 10 Circuit
Do the following circuit 3 times, resting 1 minute between each circuit, resting as little as possible during each circuit.
1A Prisoner Squat — 15 reps
1B Elevated Push-Up — 6 reps per side
1C Prisoner Diagonal Lunge — 10 reps per side
1D Jumping Jacks — 30 reps
1E Jump Squat — 6 reps
1F Spiderman Climb — 10 reps per side
1G Side to Side Jump — 8 reps per side
1H Spiderman or Regular Push-Up — 12 total reps
1I Total Body Extension — 10 reps
1J X-Body Mountain Climber — 10 reps per side
(optional) Ladder Workout # 5 — The Conditioning Ladder
Do the following circuit, resting only when needed. In the first circuit, you will perform 8 reps of each exercise. In the next circuit, you will perform 7 reps of each exercise. Continue in this fashion until you complete 1 rep of each exercise.
1A Burpees (8...1)
1B Split Shuffle (8/side...1/side)
1C Total Body Extension (8...1)
TT HWR 12-Week Workout Program | 46
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TT HWR 12-Week Workout Program | 47
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