3 Best Bodyweight Exercises By: Craig Ballantyne, CSCS, MS Turbulence Training Here are 3 kick-butt bodyweight exercises you can do anytime, anywhere to burn fat, stay energized, and avoid overeating. Bodyweight exercises help you burn fat shockingly fast, without any fancy equipment. 1) Any Single-Leg Exercise The pistol (single-leg squat to the floor) is the most advanced 1-leg exercise. But you can also do assisted single-leg squats with a band, or onto a bench, or even with a Stability Ball between your back and the wall. If you aren't ready for single-leg squats, you can use Bulgarian Split Squats, Reverse Lunges, regular split squats, or lying 1-leg hip bridges if you are a beginner. 2) Decline Push-ups These are harder than normal pushups, thanks to your elevated feet. And in this position, you can still use a close-grip to fatigue your triceps, a "piked-hip position" to build your shoulders, or even the Spiderman leg motion to work on your abs. 3) Bodyweight Inverted Rows I choose these over chinups and pullups because bodyweight rows let your chest rest, while your back is strengthened. It's the perfect compliment to a pushup. Do 8-12 repetitions per exercise. Don't rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each circuit. For a once-per-month challenge, do each exercise to failure in your final round through the circuit.
Your 3 Fat Loss Mistakes If you are looking for a fat burning workout routine that gets you maximum results in minimum time, then you have come to the right place. So many people are - Eating well - Exercising regularly - but TICKED OFF they aren't making progress. That just means they haven't found the right fat burning workout routine. Fortunately, I've spent over 16 years developing the best fat burning workout routine that you can do in the comfort of your own home. First, let's go over 3 common mistakes that are holding you back from burning fat. 1) Your perception of your nutrition "success" doesn't match the reality of what, when, and how often you are eating. To learn the rules of fat loss, you need to read (scratch that, you need to STUDY), Dr. Chris Mohr's Fat Loss Nutrition Guidelines. 2) There is no variety in your training. 3) You need to up the intensity of your fat burning workout routine. Let's face it. Human beings like to stick to a routine. We don't like change. We like our comfort zone - some more than others. But if there is no change in your workout from month to month, then your body will not change either. That is why I insist on changing your workouts every 4 weeks as you do in the TT workouts. You won't succeed by doing the same thing over and over again. Would you get ahead at work by doing the same tasks you did as the first day on your job? No way. You have to take on more challenges. With variety in your training, you will continue to apply "turbulence" to the muscle, and making your body use lots of energy (i.e. calories and fat) during the recovery period to repair the muscle and replenish the energy used. That will "jack up" your metabolism. If your body is used to the training, the exercises, the sets, and the reps, it will give a "hohum" response and your metabolism will flatline. And that's why you need to raise the intensity of the workout as well.
Slow, boring cardio doesn't jack up the metabolism like intervals. And research has shown that 8 reps boost your post-workout metabolism more than 12 reps. So you have to safely add a little weight (try using 5% more weight with perfect form, of course), and decreasing the number of reps per set by 2. That's a good place to start. And if you've been doing a machine circuit, then stop, and give this sample free weight Turbulence Training workout a try. Warmup with a bodyweight circuit. Do 8 reps per exercise, and go through the circuit twice. Sample bodyweight circuit: i) Bodyweight squat ii) An easy pushup iii) A bodyweight row if possible, if not, do stick-ups Then do 20 minutes of total body strength training done in supersets. ie. 1a) DB Squat 1b) DB Press Do each exercise with a weight that allows only 8 reps. Do not rest between the squat and press. Rest 1 minute after the press. Repeat the superset 2 more times. Next superset: 2a) Split Squat 2b) DB Row Do each exercise with a weight that allows only 8 reps. Do not rest between the squat and press. Rest 1 minute after the press. Repeat the superset 2 more times. Then you can move on to intervals: Start with a 5 minute warmup. Then do 6 intervals of 60 seconds at a "harder than normal cardio pace" with 60-90 seconds recovery (at the easiest pace possible). Finish with a 5 minute cooldown and then stretch tight muscles only. That's it. You are all done.
We don't do slow cardio in the Turbulence Training fat burning workout routines. It does nothing for men or women who are short on time. And of course, always train safe and don't do anything you are not comfortable doing...but if you are fit and healthy, you can increase the intensity, change the variables, and burst through your fat loss plateaus. Get in shape fast with Turbulence Training, Craig Ballantyne, CSCS, MS Author, Turbulence Training
About the Author Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training
Boost Your Fat Burning Program Immediately with the Research-Proven, Time-Tested Turbulence Training Workouts You can download the program within minutes and get started today with a better way to workout for fat loss. No more slow boring cardio, no more long trips to the gym. Check out the this jam-packed, downloadable Turbulence Training package: • •
A 76-page e-book crammed with beginner through advanced workouts, giving you up to 26 weeks worth of fat-blasting workouts - VALUE of over $397 An exclusive one hour MP3 audio going over every detail of the Turbulence Training workouts and fat loss philosophy - VALUE $165
When I write montly workouts for clients, each 4-week program costs $100. But in the Turbulence Training E-book, you get access to four Advanced Fat Loss Workouts, and three introductory workouts that progress you from Beginner to Advanced. That 26 week package would easily be worth more than $397 if you were a private client of mine. Plus, if you trained with me one-on-one, you would have to schedule your appointment 3months in advance (my training schedule is booked solid~) at $150 per session. And if
you had questions about Turbulence Training (like the ones I answer in the one hour MP3 audio program), an hour phone consultation would cost you $165. But instead, you get this in-depth audio interrogation for FREE as part of the Turbulence Training package. •
Total Value of the Package is over $550. But you'll pay only $39.95. BUT WAIT, THERE’S EVEN MORE!
1) Turbulence Training Fat Loss Nutrition Guidelines, by Dr. Chris Mohr, Ph.D. (Retail Value = $24.99) You need to eat right to lose fat, and this nutrition guideline shows men and women exactly which foods to choose, how often to eat, how much protein to get, and a shocking list of foods you MUST avoid to lose fat and improve your health. Dr. Chris Mohr, Ph.D., R.D., is one of the most respected Registered Dieticians in America, appearing on the Montel Williams Show, writing for Men's Health, Weight Watchers, and Prevention magazines. 2) Turbulence Training DB-BW Fustion Fat Loss 8-Week Program (Retail Value = $24.99) By combining a dumbbell exercise and a bodyweight exercise, you'll be able to do these Turbulence Training workouts even faster than ever before. Just wait till you try these workouts. You'll be blown away by the effectiveness of the dumbbell-bodyweight superset combinations. So fast, so simple, yet so efficient at burning fat. 3) Turbulence Training for Women 4-Week Program (Retail Value = $29.99) With both beginner and advanced versions, this program serves as a great add-on to the regular Turbulence Training program that hundreds of women have already used to lose fat and sculpt their bodies. All of these workouts can be done at home with a bench, a ball, dumbbells, and your own bodyweight. 4) Turbulence Training for Muscle 8-Week Program (Retail Value = $24.99) Burn fat, then build the muscle. Don't get caught without having a beach body. Once you lose all the fat you need, switch to this advanced muscle-building program to get the biceps, chest, and calves that will give you a "stand-out in the crowd" physique. 5) Turbulence Training Original 4-Week Bodyweight Program (Retail Value = $19.99) Sculpt your body without the need for any fancy equipment or even a set of dumbbells. This 4-week program contains beginner, intermediate, and advanced levels so that no matter what your fitness level, you can get a complete Turbulence
Training work anytime, anyplace. Take this one when you travel for work or holidays, and you won't come home with any extra "baggage". 6) Turbulence Training 30-Days to Advanced Fat Loss Program (Retail Value = $19.99) Just what the title says. I designed this program for a personal trainer that I was training (Yep, I'm considered a trainer to the trainers) and we needed to get maximum results in only 30 days. By choosing the exercises that gave him the most results in the least amount of time, he was able to impress his clients (and get more clients) thanks to his TT fat loss. 7) Turbulence Training Advanced Fusion Fat Loss 4-Week Program (Retail Value = $24.99) The most challenging TT workout to date. This 4-week program combines advanced athletic moves with dumbbell exercises AND bodyweight exercises into one of the most intense bodysculpting workouts I've ever designed. Once you are finished with all of the Turbulence Training workouts, use this workout to build the body of your dreams in as little time as possible.