Strength & MuScle - Amazon S3...By using these specialized workouts to help you build lean muscle...

Craig Ballantyne, Ctt

Strength & MuScleAccelerAtorWorkouts

TT Home Workout Revolution

Strength & Muscle Accelerator Workouts | 2

© CB Athletic Consulting, Inc. — www.TurbulenceTraining.com

table of contents

6

Introduction to Strength & Muscle Accelerators

8

Strength & Muscle Accelerator Workout guidelines

9

Strength & Muscle Accelerator Workouts

10

Strength & Muscle Accelerator exercise Descriptions

the Bodyweight Warm-up circuit

Prisoner Squat 10

Alternating Prisoner Lunge 11

X-Body Mountain Climber 11

Leg Swings 12

Jumping Jacks 12

http://www.TurbulenceTraining.com



Workout #1

DB Squat 13

DB Chest Press 13

DB Romanian Deadlift (RDL) 14

Workout #2

DB Alternating Lunge 15

Neutral-Grip DB Chest Press 15

DB Bent Over Row 16

Workout #3

DB Reverse Lunge 17

DB Incline Press 17

DB Chest Supported Row 18




Welcome

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!


http://www.TranformationContest.com



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.




Introduction to Strength & Muscle AcceleratorsAs you probably already know, having lean muscle makes losing fat much easier. You see, muscle is more “calorie-expensive” to maintain, so it burns more calories than fat.

That’s where the Strength and Muscle Accelerator Workouts come in.

If you’re wanting to put on lean, sexy muscle while dropping your belly fat at the same time, you’ll want to use these Strength and Muscle Accelerators at least once a week. All you will need for these workouts are some dumbbells.

By using these specialized workouts to help you build lean muscle and burn fat at the same time, you’ll get even BETTER results than using the Home Workout Revolution workouts on their own.

Here’s how to get the maximum benefit by incorporating these workouts with the Home Revolution Workouts:

rule # 1

Use the Strength and Muscle Accelerator Workouts at least once a week (maximum is 3 times per week with a day off between sessions). So, an example would be this:

• Sunday — Low Intensity Activity

• Monday — Strength and Accelerator Workout

• Tuesday — Low Intensity Activity

• Wednesday — Home Revolution Workout

• Thursday — Low Intensity Activity

• Friday — Home Revolution Workout

• Saturday — Low Intensity Activity




rule # 2

For even BETTER results, you can use the Strength and Accelerator Workouts in conjunction with the Home Revolution Workouts. If you decide to do so, be sure you perform your Strength and Accelerator Workout BEFORE your Home Revolution Workout.

In other words, you’ll use a Home Revolution Workout as an “add-on”. Be sure to read the section of how to add a Home Revolution Workout to your program when choosing one to go with your Strength and Accelerator Workouts.

An example using this approach would be:

• Sunday — Low Intensity Activity

• Monday — Strength and Accelerator Workout PLUS Home Revolution Workout as an “add-on”

• Tuesday — Low Intensity Activity

• Wednesday — Home Revolution Workout

• Thursday — Low Intensity Activity

• Friday — Home Revolution Workout

• Saturday — Low Intensity Activity

Of course, you can also use the Strength and Accelerator Workouts up to 3 days per week in conjunction with a Home Revolution Workout on those days for phenomenal results.

A c c e l e r a t e y o u r r e s u l t s w i t h t h e s e w o r k o u t s !




Strength & Muscle Accelerator 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.


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




Strength & Muscle Accelerator Workouts

strength & Muscle Workout # 1: the Muscle express

Do the following circuit 3 times. Each exercise should be performed for 40 seconds, resting 20 seconds between exercises.

1A DB Squat

1B DB Chest Press

1C DB Romanian Deadlift

strength & Muscle Workout # 2: the lunge, Press and row


1A DB Alternating Lunge

1B DB Neutral Grip Chest Press

1C DB Bent Over Row

strength & Muscle Workout # 3: the Anabolic trio


1A DB Alternating Reverse Lunge

1B DB Incline Chest Press

1C DB Chest-Supported Row


Strength & Muscle Accelerator Workouts | Exercise Descriptions | 10


Strength & Muscle Accelerator exercise Descriptions


P r i s o n e r S q u a t

• 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.

• 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.

• Do not round your lower back.

• Push with your glutes, hamstrings, and quadriceps to return to the start position.




A l t e r n a t i n g P r i s o n e r L u n g e

• Stand with your feet shoulder-width apart and hands clasped behind your head.

• 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 and switch legs.

X - B o d y M o u n t a i n C l i m b e r

• 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.




L e g S w i n g s

• Stand with your feet hip width apart and hold on to something for balance.

• Take the inside leg and swing it back behind you and then swing it straight out in front of you.

• This will stretch your hamstring so do it gently.

• Continue to swing your leg faster and higher with each repetition.

• Do all reps for one side then switch.

J u m p i n g J a c k s

• 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.




Workout #1

D B S q u a t

• Stand with your feet just greater than shoulder-width apart.

• Start the movement at the hip joint. Push your hips backward and “sit back”.

• 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.

• Keep your low back arched. Do NOT round your low back.

D B C h e s t P r e s s

• Hold the dumbbells above your chest with your palms turned toward your feet.

• Lower the dumbbells to chest level.

• Pause briefly and press the dumbbells straight up above the chest.

• Squeeze your chest muscles together as your press the dumbbells up.




D B R o m a n i a n D e a d l i f t ( R D L )

• Be very conservative with this exercise. Do not perform any deadlift if your lower back is injured, weak, or compromised in any manner.

• Hold dumbbells at arms length. Stand with your feet shoulder-width apart.

• Bend your knees slightly, and keep knees bent, back flat, head up, shoulders back, chest out and arms straight.

• Keep the dumbbells as close to your thighs and shins as possible. Focus on pushing your butt back while keeping the knees stationary and keeping your back flat.

• Reverse the movement before your back starts to round.

• Extend at the hips, contracting your hamstrings and buttocks, to stand up.

• Pull with your upper back and bring your torso upright. Keep the dumbbells close to your body and exhale as you reach the top of the movement.

• Perform each rep with 100% concentration. Do NOT round your lower back.




Workout #2

D B A l t e r n a t i n g L u n g e

• Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides.

• Step forward with your right leg, taking a slightly larger than normal step.

• Keep your left toe on the ground and use it to help keep your balance. The left knee should also be bent.

• Lower your body until your right thigh is parallel to the ground.

• Keep your upper body upright and your lower back flat.

• Drive through the lead leg to step forward to the standing position. Alternate sides.

N e u t r a l - G r i p D B C h e s t P r e s s

• Hold the dumbbells with your palms turned towards your body (palms will face each other) to emphasize triceps and minimize shoulder stress.

• Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.




D B B e n t O v e r R o w

• Hold a dumbbell in each hand with a neutral grip.

• Stand with your knees slightly bent. Push your hips back

• Squeeze your shoulder blades together as you bring the dumbbells up to your sides.

• Slowly lower to the start position.

• Be sure to keep your back flat at all times.




Workout #3

D B R e v e r s e L u n g e

• Stand upright holding a pair of dumbbells (optional).

• Step back and squeeze your glute muscles, while keeping your upper body straight.

• Lower yourself until your rear knee is a few inches off away from the ground.

• Push back up with your lead leg to the starting position.

D B I n c l i n e P r e s s

• 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.




D B C h e s t S u p p o r t e d R o w

• 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 each hand and bring your shoulder blades together, and row the dumbbells up to your stomach. Squeeze your shoulder blades together.

• Slowly return to the start position.




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.

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• Lose fat and gain muscle with the TT for Fat Loss workouts

• Achieve the body of your dreams

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• 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

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Strength & MuScle - Amazon S3...By using these specialized workouts to help you build lean muscle...

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