SAC Turbulance Training Metabloic


TT Metabolic Resistance Training

Welcome from Craig Ballantyne & Turbulence Training… First, you’re probably wondering, “What exactly is metabolic resistance training?” And the answer is that almost every Turbulence Training program falls under this definition. Anytime you use supersets or circuits and train with an elevated heart rate and insufficient recovery, you are doing metabolic resistance training. But this program is different. We’ve modified the heavy metabolic resistance training and also incorporated metabolic resistance conditioning using lighter resistance, and less rest. So you’ll get 4 workouts, broken down into these two components. Two workouts of heavy metabolic resistance training and two workouts of metabolic conditioning. The heavy workouts are done first, and are followed immediately the next day by the conditioning workouts. This program was heavily influenced by an interview I did with legendary fat loss coach, Alwyn Cosgrove, for my Turbulence Training Certified Trainers. I may make this interview available to non-trainers in a new advanced inner circle training newsletter (printed, and delivered directly to your doorstep). Stay tuned for more details. Until then, get ready to use a few new exercises and a few training methods we haven’t used before to elevated in-workout and after-workout calorie burning. And perhaps curse me like you’ve never cursed me before. So bring on the metabolism boosting resistance and conditioning. Your friend and coach, Craig Ballantyne, CSCS, MS, Author, Turbulence Training PS – Don’t forget my other sites here… www.TransformationContest.com – Win up to $1000 just for losing belly fat! www.TTFatLoss.com – My blog with advanced training information to help men and women gain muscle and lose fat fast. www.TTMembers.com – Craig’s 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.


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 © 2003-2011 CB Athletic Consulting, Inc.


10 Tips to Train SAFE!

It is very important for all of us to train conservatively and not overdo things. 1) Don't do any exercise that you aren't sure how to do. Always get personal instruction from a certified trainer. 2) Don't do anything that hurts or "doesn't feel right". There are plenty of alternative exercises for every movement. Just ask us on the Turbulence Training forum for substitutions at www.TTmembers.com. 3) Whenever you start a NEW program, use lighter weights than normal, and only 1 set per exercise. You must expect extra soreness when starting a new program just because of the new exercises, so don't try to set world records in a new program right away. 4) If you need extra recovery within the workout or between workouts, don't hesitate to take it. Safety first. 5) Use a spotter if you are training with heavy weights. If you train alone at home, follow my recommendations in the manual and do NOT train to failure. 6) Check your ego at the gym door and start with the easier alternative exercises if appropriate, even if you have exercised in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think "look easy". 7) Do NOT do interval training more than 4 times per week. Even pro athletes don't play hard everyday, so why should we? 8) Never skip a warm-up. Use the general bodyweight warm-ups and the specific warm-up sets in each TT workout. 9) If you want to start TT but think you have an injury, get medical attention and have a professional therapist rehabilitate your injury before starting an exercise program. 10) Check with your doctor before starting any new exercise or diet program. All together now, "Safety first!" Bonus 11) If you decide to use running as your form of interval training, make sure you have good running shoes, always do an extra thorough warm-up, and choose a safe running surface (grass or trails rather than pavement/concrete). If you use a treadmill, please operate it safely.


TT Metabolic Resistance Training 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. • Train 4 days per week. You can train on one of these schedules

§ W, W, Off, W, W, Off, Off § W, Off, W, Off, W, W, Off § W, W, Off, Off, W, W, Off § W, W, Off, W, Off, W, Off § W, Off, W, W, Off, W, Off

– Do 30 minutes of low-intensity exercise on off-days. • The 3-digit number beside each exercise represents the lifting tempo.

– I.e. Bulgarian Split Squat – The number is 2-0-1. Take 2 seconds to lower your body & without pausing, drive up to the start position in 1 second or less.

• Finish each workout with stretching for the tight muscle groups only if desired. • Start every workout with this warm-up circuit and specific warm-up sets. Bodyweight Warm-up Circuit • Go through the circuit TWICE using a 2-0-1 tempo for each exercise unless specified. • Rest 30 seconds between warm-up circuits. Warm-up 1) Foam Rolling – 15 rolls over trouble spots 2) Bodyweight Squat – 10 reps (4 second lowering phase) 3) Stick-up – 15 reps 4) Duck Under – 6 reps per side 5) Bird Dog – 6 reps per side with 5 second hold at top for each rep 6) Side Plank – 30 second hold per side 7) Glute Squeeze – 30 second hold 8) Band Pull – 25 reps 9) OH Lunge – 12 reps per side 10) T-Pushup – 6 reps per side 11) Psoas Stretch – 20 second hold 12) Chest Stretch – 20 second hold



Day 1 – Workout A • Start with the general bodyweight warm-up circuit then move into the workout. 1A) Barbell Split Squat – 8 reps per side (2-0-1) • No rest. 1B) TRX Narrow-Grip Row or Underhand Inverted Row – 1 rep short of failure (1-0-1) • Rest 30 seconds before repeating 2 more times. 2A) Dumbbell (DB) 1-Arm Push Press – 8 reps per side (2-0-X) • No rest. 2B) DB Off-set Grip Reverse Lunge from a Deficit – 12 reps per side (2-0-1) • Rest 30 seconds before repeating 2 more times. 3A) DB or Kettlebell (KB) High Pull – 8 reps (1-0-X) • No rest. 3B) Stability Ball Rollout or Kneeling Strap Extension – 12 reps (4-1-1) • No rest. 3C) Decline Close-Grip Pushup – 1 rep short of failure (4-1-1) • No rest. 3D) Cable Chop or MB Chop – 15 reps per side (2-0-1) • Rest 30 seconds before repeating 2 more times. 4) Close-Stance Bodyweight Squat • 20 seconds squats followed by a 10 second hold in the bottom position • Repeat 8 times Static Stretching



Day 2 – Workout B • Start with the general bodyweight warm-up circuit then move into the workout. Metabolic Resistance Training Circuit Guidelines • Do not rest between exercises. • Rest 1 minute. • Repeat up to 3 more times. 1) Kettlebell Swings – 20 reps 2) Strap Spiderman Pushup – 10 reps per side (2-1-1) 3) Box Jump – 8 reps 4) Strap or Stability Ball Jackknife – 20 reps (1-0-1) 5) Stability Ball Leg Curl – 20 reps (1-0-1) 6) Grasshopper Pushup – 12 reps per side (1-0-1) 7) Strap Rear-Deltoid Fly – 10 reps (2-0-2) 8] 1-Arm DB Squat & Press – 12 reps per side (1-0-1) 9) Spiderman Climb – 15 reps per side (1-1-1) 10) Shuttle Sprint – 15 seconds Static Stretching Day 3 – Recovery day & light exercise



Day 4 – Workout C • Start with the general bodyweight warm-up circuit 1A) Deadlift – 10 reps (2-1-1) • No rest. 1B) DB Alternating Chest Press – 8 reps per side (2-0-1) • Rest 30 seconds and repeat 3 more times. 2A) 1-Leg Squat – 10 reps per side (1-0-1) • No rest. 2B) DB 1-Arm CSR – 8 reps (2-0-1) • Rest 30 seconds and repeat 2 more times. The Chin-up + Dip Countdown • Do your first set of chin-ups and dips stopping 2 reps short of failure. • Without rest, do your next set, doing one less rep than the previous set. • Continue on until you’ve finished with a set of 1 chin-up. • For example, if you can do 8 chin-ups and 14 dips, your workout will go like this:

• 6 Chin-ups, 12 dips; then 5 chin-ups, 11 dips, and so on, until you do 1 chin-up and 7 dips. You’ll stop there. This exercise is limited by the # of chin-ups you do.

3A) Chin-up – 2 reps short of failure • No rest. 3B) Dips with Knees-up – 2 reps short of failure • No rest. • Repeat and do one less rep each round until you’ve finished with a set of 1 chin-up. Interval Training on Bike (If you run, do a longer warm-up) • 3-minute warm-up at a 3/10 intensity level. • 30 seconds at an 8/10 intensity level. • 30 seconds at a 3/10 intensity level. • Repeat for a total of 6-10 intervals • 5-minute cool-down at a 3/10 intensity level. Static Stretching



Day 5 – Workout D Metabolic Resistance Training Circuit Guidelines • Do not rest between exercises. • Rest 1 minute. • Repeat up to 3 more times. 1) KB 1-Arm Snatch – 6 reps per side 2) Lateral Jump – 6 reps per side 3) Front Squat or Double KB Front Squat – 6 reps (3-0-1) 4) Pullup – 3 reps short of failure (3-0-1) 5) Turkish Get-up – 5 reps per side 6) Piston Row – 12 reps per side (1-0-1) 7) X-Body Mountain Climber – 10 reps per side (1-0-1) 8) Kettlebell Swing – 20 reps 9) Strap Bodyweight Triceps Extension – 8-12 reps (2-0-1) 10) Strap Biceps Curl – 8-12 reps (2-0-1) Day 6 – Recovery day & light exercise Day 7 – Recovery day & light exercise


TT Fat Loss Switch – Workout Guidelines

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Workout A 1A) Barbell Split Squat (8/side) 1B) TRX Narrow Grip Row or Underhand Inverted Row (1<fail)

2A) DB 1-Arm Push Press (8/side) 2B) DB Off-set Grip Reverse Lunge from a Deficit (12/side)

3A) DB/KB High Pull (8) 3B) SB Rollout/Strap Extension (12) 3C) Dec C-G Pushup (1<fail) 3D) Cable Chop/MB Chop (15/side) 4) C-S BW Squat (20sec-10sec)

Workout B Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 1) Kettlebell Swings (20) 2) Strap Spiderman Pushup (10/side) 3) Box Jump (8) 4) Strap/SB Jackknife (20) 5) SB Leg Curl (20) 6) Grasshopper Pushup (12/side) 7) Strap Upper Back Raise (10) 8) 1-Arm DB Squat & Press (12/side) 9) Spiderman Climb (15/side) 10) Shuttle Sprint (15sec)

Workout C Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 1A) Deadlift (10) 1B) DB Alt Chest Press (8/side) 2A) 1-Leg Squat (10/side) 2B) DB 1-Arm CSR (8) 3A) Chin-up (2<fail) 3B) Dips w Knees-up (2<fail)

Workout D Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 1) KB 1-Arm Snatch (6/side) 2) Lateral Jump (6/side) 3) Front Squat/Double KB Front Squat (6) 4) Pullup (3<fail) 5) Turkish Get-up (5/side) 6) Piston Row (12/side) 7) X-Body Mtn Climber (10/side) 8) Kettlebell Swings (20) 9) Strap BW Tri Extension (8-12) 10) Strap Biceps Curl (8-12)


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. Foam Rolling • Sit on the floor and rest your outer thigh on top of the foam roller. • Roll your thigh over top of the roller, concentrating on sore spots. • Give each sore spot 10 good rolls. This will “hurt so good”. Dog not included.

Bodyweight 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. • Don’t let your lower back become rounded. • Push with your glutes, hamstrings, and quadriceps to return to the start position.



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. • Stick your hands up overhead. Keep your shoulders, elbows, and wrists touching the

wall. Slide your arms down the wall and tuck your elbows into your sides. • This should bring your shoulder blades down and together, contracting the muscles

between your shoulder blades as well as the shoulder muscles. • From the bottom position, try to slowly slide your arms up until they are straight and

in a "stick-em up" position. Try to improve your range of motion each week. • The goal is to improve shoulder mobility and postural control.



Duck Unders • Stand with your feet hip width apart and hands held at chest level. • Step to one side while simultaneously dropping your hips and squatting down. • As you squat and step to the side, drop your hips so it appears you were ducking

under something. Get as low as you can while keeping your chest up. • Shift all of your weight over to the side you stepped towards and stand up with your

feet together again. Then repeat in the opposite direction. Alternate sides.

Bird Dog • Kneel on a mat and place your hands on the mat under your shoulders. You should be

on “all fours”. 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 shouldn’t have fallen off). Your back should be flat like a table.

• Hold for 3-5 seconds and then slowly lower without rotating your pelvis.



Side Plank • Lie on a mat on your right side. • Support your bodyweight with your knees and on your right elbow. • 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 recommended amount of time. Switch sides.

Glute Squeeze • Lie on your back with your knees bent. • Push through your heels and squeeze your butt to raise up into the top of a hip

extension movement. • Squeeze your butt and hold that position for the recommended time. • Do all the work with your butt…don’t use your low back.



Band Pull • Hold a resistance band with your hands spaced shoulder width apart. • Using light to moderate tension, pull the band apart by squeezing your shoulder

blades together. Slowly return to the start position.

Overhead Lunge • Stand with your feet shoulder-width apart. • Hold your hands overhead, preferably holding a broomstick or band to help keep your

arms in the proper position. • Step forward with one leg, taking a slightly larger than normal step. • Keep your back toe on the ground and use it to help keep your balance. The back

knee should also be bent. • Lower your body until your front thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push back to the start 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.

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.



Chest Stretch • Stand with your arm out-stretched and hand pressed against a wall or support. • Rotate your hips and feet away from your arm, to increase the stretch felt across the

chest muscle. Hold that position for 20 seconds and then repeat for the other side.


Exercise Descriptions – Workout A

Barbell Split Squat • Hold a barbell across your upper traps. • Step forward until you are in the split position – slightly greater than the distance of a

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. • Add weight to the barbell to make it challenging for the given number of reps.

Strap Narrow Grip Row § Grab the straps and take 2 steps backward. Lean back and rest the weight on heels. § Hold the straps with your palms facing together. § Keep the abs braced and body in a straight line from heels to shoulders. § Row your body up until your chest is at strap height. § Slowly return to the start position.



Underhand Inverted Row • Set a bar at hip height in the smith machine or squat rack. • Lie underneath the bar and grab it with an underhand grip an inch or two wider than

shoulder-width apart. Row yourself up the top position with your upper back and lats. • Keep the abs braced and body in a straight line from toes (knees) to shoulders. • Slowly return to the start position.

DB 1-Arm Push Press • Hold a dumbbell at shoulder level with your palm turned in facing your head. • Place your other hand on your abs and keep your abs braced. • Your feet should be shoulder-width apart and knees slightly bent. • Dip your hips into a quarter squat and then drive up with your legs and

simultaneously press the dumbbell overhead with your palm still turned in and palm facing your head.

• Slowly lower to the start position and repeat. Do all reps for one side and switch.



DB Off-set Grip Reverse Lunge from a Deficit • Stand with your feet shoulder-width apart and elevated on a 6-inch step. • Hold a dumbbell in one hand. • Step backward with the opposite leg and drop your hips straight down. • Keep your back toe on the ground and use it to help keep your balance. The back

knee should also be bent. • Lower your body until your front thigh is slightly BELOW parallel to the ground. • Keep your upper body upright and your lower back flat. • Push back to the start position using the front leg. • Do all reps for one side and then switch.

DB High Pull • Hold a dumbbell at arm’s length in one hand. • Brace your abs, bend your knees, and push your hips back slightly. This is called the

“athletic position”, and is our start point for this exercise. • Dip your hips into a quarter squat and drive up explosively, simultaneously pulling

the dumbbell up to chest height. • Rise up onto the balls of your feet and keep your elbow out to the side. • Drop down to the start position, reset, and repeat all reps for one side then switch.



Stability Ball Rollout • Kneel on a mat and place your clasped hands on the top of a medium sized ball. • Brace your abs and slowly lean forward and roll your hands over the ball while the

ball moves away from your body. • Keep your body in a straight line and go as far as you can with perfect form. • Contract your abs and reverse the motion to return to the upright position.



Kneeling Strap Extension § Kneel on a mat with your hands in the straps. § Keep your body in a straight line, brace your abs, and keep your low back tensed. § Lean forward & extend your arms and keep your abs braced as they stretch. § Contract your abs and keep your body in a straight line from toes to shoulders as you

come back up to the start.

Decline Close-Grip Pushup • Keep the abs braced and body in a straight line from toes to shoulders. • Place the hands on the floor shoulder-width apart. • NOTE: This photo has hands spaced too far apart. I apologize. • Elevate your feet onto stairs or a bench. • Take 4 seconds to lower your body to the ground. Pause for 1 second & press up. • Push through your chest, shoulders and triceps to return to the start position. • Keep your body in a straight line at all times.



Cable Chop • Stand beside a cable stack with the handle set up at the top position. • Start with the handle held in both hands over one shoulder. • Keep your abs braced and squat straight down. • Pull the handle down and across the body, rotating only at the upper back level. • Chop the handle down below knee level while keeping your chest up. • Reverse the movement. Do not round your lower back.

Medicine Ball Chop • Start with the medicine ball held in both hands behind one shoulder. • Keep your abs braced and powerfully rotate down and across the body. • Chop the ball down to ankle level while keeping your chest up. • Reverse the movement. Do not round your lower back.



Close-Stance Bodyweight Squat • Stand with your feet NARROWER than hip-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. • Don’t let your lower back become rounded. • Push with your glutes, hamstrings, and quadriceps to return to the start position.


Exercise Descriptions – Workout B

Kettlebell Swings • Stand with your feet wider than shoulder-width apart. Hold a single Kettlebell or

dumbbell in both hands in front of your body at arm’s length. • Push your hips back and swing the Kettlebell or dumbbell between your legs. • Drive back up to the start position and swing the Kettlebell or dumbbell up to chest

height. Move at a quick pace.

Strap Spiderman Pushup • Keep the abs braced and body in a straight line from toes to shoulders. • Place your hands in the straps slightly wider than shoulder-width apart. • Slowly lower yourself down until your chest is at strap level. • As you lower yourself, slowly bring your right knee up to your right elbow. • Push through your chest, shoulders and triceps to return to the start position, and return

your leg to the start position. Alternate sides until you complete all repetitions. • Keep your body in a straight line at all times and try not to twist your hips.



Box Jump • Stand in front of a box, step or bench about 12 inches high. • Jump onto the bench and land with your knees and hips bent, allowing your muscles

to absorb the force. Step back off the bench and repeat for all reps. • Increase the box, step, or bench height as high as safely possible. • Make sure you are jumping onto something on a non-slip surface. • SAFETY FIRST!

Strap Jackknife • Brace your abs. Place your feet into the strap handles and your hands on the ground. • 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, pull your feet as close to your hands as possible by

contracting your abs and piking your hips up in the air. • Pause and then return your feet to the starting position.



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. • Do NOT round your lower back.

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.



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.

Strap Rear-Deltoid Fly • Grab the straps and step backwards 2 steps. Lean back and keep your hands in front. • Squeeze the muscles between your shoulder blades and spread your arms out to the

side while pulling your body to an upright position. This will work your upper back. • The movement mimics a rear-deltoid fly. • Slowly return to the start position, continuing to work your upper back.



1-Arm DB Squat & Press • Hold a kettlebell or dumbbell at shoulder height with your palm facing away from your

body. Let the other arm hang free at your side. • Squat to at least parallel, maintaining an upright torso. • Return to the standing position while simultaneously pressing the weight overhead. • Do all reps on one side then switch.

Spiderman Climb • Brace your abs. Start in the top of the pushup position. • Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up

outside of your shoulder and touch your foot to the ground. • Keep your abs braced and slowly return your leg to the start position. • Alternate sides until you complete all of the required repetitions.



Shuttle Sprint • Mark off a distance of 5 meters. • Start at one end, sprint 5 meters, touch the ground, and return to the start position. • Repeat as many times as possible in 8 seconds and then rest for 12 seconds. • Repeat twice more.


Exercise Descriptions – Workout C

Deadlift • Always deadlift with a slight arch in the low back. Keep your abs braced at all times

in the deadlift. • Be very conservative with this exercise. Do not perform any deadlift if your lower

back is injured, weak, or compromised in any manner. • Place the bar on the floor. Stand behind the bar with your feet slightly greater than

shoulder-width apart. • Bend down and grasp the bar with an overhand grip, taking a slightly wider than

shoulder-width grip. • Begin the movement by extending at your knees and hips and pulling with your arms

and upper back. Keep your back “neutral” (flat). Erect your torso and stand up. • Keep the bar very close to your body and keep your heels on the floor as you lift. • Exhale as you near the top of the movement. • Pause briefly at the top of the movement and then lower the weight. Keep your back

flat and flex the hips and knees. Keep the bar under control and close to the body. • Do NOT round your lower back. Perform each rep with 100% concentration.



DB Alternating Chest Press • Hold both dumbbells above your chest with your palms turned toward your feet. • Lower one dumbbell to chest level – while keeping the other dumbbell pressed up. • Pause briefly and press the dumbbell straight up above the chest. Alternate sides.

1-Leg Squat • Stand with your feet slightly greater than shoulder-width apart. • Pick one foot off the ground and extend that foot forward. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Extend your arms forward or to the sides to increase your 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. • Squat until your thigh is parallel to the floor, but keep your lower back flat. • Push with your buttocks, hamstrings, and quadriceps to return to the start position. • Complete all the given repetitions for one leg and then switch.



DB 1-Arm CSR • Lie with your chest supported by an incline bench. Your arms should hang to the

floor. Adjust the bench to the appropriate height. • Grab a dumbbell in one hand and row the dumbbell up to your stomach. • Bring your shoulder blade as far back as possible on that side. • Slowly return to the start position. • Do all reps for one side then repeat for other side.

3A) Chin-ups • Take underhand grip on the bar with the palms facing you. • Pull your body up until the chest reaches bar level. • Slowly lower yourself but do not let your body swing and do not use momentum



Dips with Knees Up • Grab the dip bars, bend your knees, and raise them towards your chest so that your

hips and knees are bent 90 degrees. Keep your abs braced. Lean forward. • Slowly lower your body until there is a 90 degree angle between your upper and

lower arm. Press back up using chest, triceps and shoulders.


Exercise Descriptions – Workout D

KB 1-Arm Snatch • Hold a kettlebell or dumbell in one hand with your feet shoulder width apart. • Squat and swing the weight between your legs. Keep your chest up and low back flat. • Explode up thrusting your hips forward, as though you were jumping. • Swing the dumbell to shoulder height. Brace your abs and control the descent. • Make sure to watch the video for this one.

Lateral Jump • Stand with your knees bent, abs braced, and hips back. • You are going to jump back-and-forth over a barrier. • For SAFETY: Use a low barrier and a wooden surface or grass. NO CONCRETE. • Jump laterally and land with your knees bent and hips back to absorb the landing forces

in your muscles. • Repeat to the other side with as little rest as possible between jumps. • Always land with your knees bent and absorb the force with your muscles.



Front Squats • Set the bar up at chest level in the squat rack. • Step under the bar and rest the barbell the anterior deltoids (shoulders). • Support the bar in that position by bending your elbows and extending your wrists

back. Your elbows should point directly ahead. • Your grip on the bar should be narrow, yet comfortable. • Position the feet and hips under bar, take it off the rack and take 2 small steps back. • Your feet should be just greater than shoulder-width apart. • Start the movement at the hip joint. Push your butt backward and “sit back into a

chair”. Make your butt go back as far as possible and keep your knees out. • Squat as deep as possible, but keep your low back in an arched position. • Push with your buttocks, hamstrings, and quadriceps to return to the start position.



Double KB Front Squat • Hold the kettlebells at chest level in the rack position. • Your feet should be just greater than shoulder-width apart. • Start the movement at the hip joint. Push your butt backward and “sit back into a

chair”. Make your butt go back as far as possible and keep your knees out. • Squat as deep as possible, but keep your low back in an arched position. • Push with your buttocks, hamstrings, and quadriceps to return to the start position.

Pull-up • Grasp the bar with an overhand, wide grip. • Pull yourself up until your chin is over the bar.



Turkish Getup • Lie on your back on the floor with a dumbbell held straight above you. • Bend the knee on the same side. Curl your body up to the seated position while

keeping the dumbbell held straight above you. • Slide your other leg back out underneath you so that you are in the kneeling position. • Stand up. Slowly return to the lying position. Do all reps for one side and switch.

à à

à



Piston Row • Stand with knees bent, back flat, chest up, and hold a dumbbell in each hand. • Brace your abs and maintain your torso position while rowing one dumbbell up to your torso. • As you lower one dumbbell start rowing the other dumbbell up to your torso. • Repeat, being in constant motion, until you’ve done all reps. • Do not round your low back and keep your abs braced at all times. • Use light weights to maintain perfect form.

X-Body Mountain Climber • 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 opposite shoulder. Do not let your hips sag. • Keep your abs braced and slowly return your leg to the start position. • Alternate sides until you complete all of the required repetitions.



Kettlebell Swings (See Above) Strap Triceps Extension § Place your hands in the straps and lean forward on the balls of your feet. § Keep you body in a straight line and your arms just wider than shoulder width apart. § Slowly bend your elbows and lower your body forward. Keep your abs braced. § Contract your triceps and press back to the start position. § This is tough on the elbows. You can use close-grip strap pushups in place.

Strap Biceps Curls • Grab the straps with an underhand grip. Take 2 steps back. • Lean back putting the weight on your heels. • Pull your body up to an almost upright position by contracting your biceps. • Keep your elbows up high to focus on biceps and not your back. • Slowly return to the start position.


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 • 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. • 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. • Lie on your back with both legs flat. Slightly bend your right knee. • As you raise your leg, you will begin to feel a stretch in the hamstring. • Hold the stretch for 30 seconds and then switch sides.


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). • Hold for 30 seconds and then repeat for the other side.


Static Stretching

Chest Stretch #1 • Stand next to a doorframe. Raise elbow to shoulder height and rotate arm so that your

hand is up (as if in a throwing position with elbow in line with your shoulder). • Press your elbow against the doorframe and slowly and gently rotate your upper body

away from your elbow. Feel the stretch across the front of your shoulder and chest. • Hold for 30 seconds and then repeat for the other side.

Chest Stretch #2 • Stand with your arm out-stretched and hand pressed against a wall or support. • Rotate your hips and feet away from your arm, to increase the stretch felt across the

chest muscle. Hold that position for 20 seconds and then repeat for the other side.


Static Stretching

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. • Hold for 30 seconds and then repeat for the other side.


How to Get Dozens of Advanced, Fat Burning, Muscle Building, Turbulence Training Workouts at Your Finger Tips -And All for Less than the Cost of a Single Training Session Now you can get an almost endless supply of fat blasting, muscle building Turbulence Training workouts. I’ve put together all of my reports, workouts, and manuals inside my new Turbulence Training Membership Pass. The Turbulence Training Membership is a one year membership allowing you to access every report and manual from my sites. You’ll be able to download, print, and use dozens of Turbulence Training workouts to help you:

• Lose fat and gain muscle with the TT for Fat Loss workouts • Achieve the body of your dreams • Lose the last 10 pounds of fat • Pack on big-time mass with the TT for Mass report • Get the best workouts of your life is less than an hour per session

"You’ve done it again! You never cease to amaze me how you create your extremely effective fat loss TT programs. My clients LOVE me as I use your programs for my home-based training clients and they find them highly effective." Andy Wallis, Trainer, Isle of Man “Thanks Craig, this All Access Pass is great. Never have I seen anything like this. I have already downloaded Get Lean and Beginner Fat Loss Tips and glanced through them, some really good stuff. I'm planning on printing out most of these and having a "CB" section in my fitness library.” Keith Suthammanont "Craig, I am so impressed with how you conduct your business, your professionalism, quality and responsiveness is really unequaled. You are truly the best kept secret in the fitness world. " Bobby Logan, CT Click Here for Your Preferred Customer TT Member Discount

SAC Turbulance Training Metabloic

Documents

Transcript of SAC Turbulance Training Metabloic