Has my friend Craig Ballantyne [of Men’s Health magazine] revealed far too much about his Turbulence Training Bodyweight workout manual and secrets to fast fat loss?
Here’s what he had to say in a recent newsletter:
While you were finishing your Christmas dinner feast, I was in the workout lab tinkering with the new 6-month Turbulence Training Bodyweight workout manual.
And each day this week I performed several bodyweight workouts, perfecting each of the 6 training phases of my new manual.
The manual actually starts with an unofficial Preparation Phase Workout for sedentary individuals. This is mandatory for men and women that have not been doing any regular exercise (and you should also see a doctor before you start any regular exercise routine, especially if you are over 30 and overweight).
In the Preparation Phase, you’ll learn how to use your muscles (again, or for the first time) and build some muscle endurance in the lower body, abs, low back, and upper body. Once you master your beginner bodyweight exercises, you’ll be able to move on to the real Phase 1.
Phase 1 – General Bodyweight Strength Training and Conditioning. But don’t let the title fool you, the workouts will be just the right challenge for your first foray into bodyweight training. If you skip the prep phase, you have to start here.
Phase 2 – An emphasis on total body conditioning using bodyweight circuits. These are fun, and each circuit taps out at about 6-8 minutes. So you can get through an invigorating 3-round workout in less than half an hour. For advanced challenges, try up to 5 rounds per workout.
(Of course, you can always adjust the challenge for your capacity by taking more rest time between exercises – do what is right for you, and train smart and conservatively.)
Phase 3 – Time to build strength using more advanced bodyweight exercises. At this point, we return to the Superset system of the Turbulence Training workouts. You’ll be amazed at the difficulty of some single-leg lower body exercises and the pushes and pulls that you can do with only bodyweight.
Phase 4 – Advanced Lower Body Strength Training combined with upper body and abdominal circuit conditioning. In this phase, the supersets focus on building more leg strength, while the workout ends with some advanced circuits to build upper body endurance and mental toughness.
Phase 5 – Switch up Phase 4, and you have Advanced Upper Body Strength Training combined with lower body circuit conditioning. You’ll be a workhorse after this phase.
Phase 6 – The Toughest Bodyweight Strength Exercises combined with the Toughest Circuit Conditioning. Okay, you’ve spent the last 5 months training for this…and now you are really going to push yourself. A couple new advanced bodyweight exercises will be introduced. And if you can complete all the reps and sets, then you’ll be guaranteed to be sporting a lean, athletic physique.
These workouts are perfect for:
> Men and women looking to lose fat and get lean, but that don’t have access to workout equipment
> Athletes, young and old, needing to get stronger and more mobile while losing bodyfat
> Businessmen and women that want to do effective workouts in less-than-desireable hotel gyms
> Every single person that lives a normal life – because you can’t always get to the gym, but you have to do some type of exercise everyday in order to stay healthy, lean, and youthful.
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