Are you tired of searching through every fitness magazine on the newstands for a good workout?
One that will actually help you reach your goals of burning fat and building muscle, without asking you to dedicate 2 hours to the gym every day?
But the magazines never come through. Instead of giving you solid fitness advice, they are full of stories about grooming, gadgets, and travel. Where is the workout advice? And all the muscle mags are just full of steroid articles and ads for fake steroids. What a waste of money.
That's why I've decided to come out with a 6-month Bodyweight TT E-book Manual for my newsletter readers. No magazine would ever publish such a comprehensive bodyweight workout plan. 6 full months of programs - taking you through fat loss workout after fat loss workout.
“Craig's Bodyweight Turbulence Training program lets you use your body as the most comprehensive home gym available. In turn the results are like nothing else out there. If going to the gym ever feels stale, I immediately switch to CB's Bodyweight TT program to get and stay in shape.”
Anthony Belza, one of Toronto’s top Strength & Conditioning Coaches
"Craig, As an individual with limited time (ie: work, family, etc.), I just wanted to let you know that Turbulence Training is the best program I have tried yet. I love the fact that it focuses on strength training, but also includes cardio and even some core work. I feel that it is the best program out there for overall fitness and I have already referred it to friends. Thank you."
Kevin W.
The 6-month e-book 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.
I've complete each workout, and at the end of each, the sweat was dripping, my legs were rock solid, my abs were worked, and my chest was pumped.
"I've just received Craig's 6 Month Body-Weight Training Manual and am thoroughly impressed. I have used some of Craig's other Turbulence Training programs and have progressed steadily to better health and a better body. Recently I have used his TT for Fat Loss program and lost 20lbs of fat while increasing my lean body mass and getting much stronger. As with the other programs the amount of information and direction in his bodyweight manual is outstanding. Not only does Craig guide you through his work outs, he offers nutritional advice, lifting tempos and exercise descriptions with visuals to help with form. With the amount of information in this program it would be almost impossible not to succeed. I can hardly wait to get started with bodyweight training and reap the benefits of Craig's expertise."
Rick Dunseith
Lee Smith,
With the 6-Month Bodyweight package, you'll get over $800 worth of workouts and bonuses.
First of all, you get a workout-by-workout, exercise-by-exercise, set-by-set, rep-by-rep 6-month workout plan. Each of the 6 phases gets increasingly more difficult. If a new client came to me for a 6-month workout plan, it would cost $800...and even for preferred customers it would still cost $600.
Second, you get a bonus Bodyweight Training Prep Phase - the perfect place to start for the absolute sedentary beginner. So instead of going directly from the couch to advanced workouts, you'll spend time mastering floor-based bodyweight workouts - perfectly preparing your muscles for more advanced and effective fat burning exercises. The value of this bonus workout is $120 - the same cost for an hour's training session with me where I'd take an absolute fitness beginner through the prep phase and show them correct technique.
Next, you'll also get the Original 4-Week TT Bodyweight Program - that comes with a built in progressively more difficult advanced bodyweight workout - Value: $20
Then you'll get a copy of my latest manual, the new TT Bodyweight Athlete 8-Week Workout Manual. Perfect for spring training. Value: $27
And finally, you get a copy of both the Male and Female TT Nutrition Reports. Value: $37
I've jam-packed the information into this offer...giving you over 800 dollars worth of information in the 6-Month Bodyweight Manual package. And that's not even taking into account the value you'll get by not having to deal with the hassles of commercial fitness centers.
(NOTE: The report is available only as a PDF - you’ll need Adobe Acrobat to open and read the PDF attachment. You’ll receive the attachment by email after you order, but you’ll have to print it out at home or at work. That’s the only way I can keep the price of this offer so low. You'll receive an email within 5 minutes of your order that will take you to a download page for the TT 6-Month Bodyweight manual and all of the bonuses.)
The e-book 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
"Hi Craig, just thought I’d let you know how great the bodyweight workouts are when I can’t make it to the gym or I’m traveling and have to work in some crummy hotel gym. This fall I found myself in St. Louis and in another hotel with an old squeaky multi-station Nautilus machine and two broken exercise bikes, so I thought a CB workout might serve as a welcome but ‘mild’ alternative to the usual turbulence workouts; yeah, big surprise! I could hardly move after doing the workout and had to do my presentation that morning on legs of jello with my arms shaking like a sewing machine!! Man the workouts are awesome, keep ‘em coming."
Stuart M. Phillips, Ph.D.
The e-book is literally a day-by-day guideline to building a better body using only your bodyweight.
"Craig, the Turbulence Training Reports are nothing less than outstanding. You've literally taken the best science and mixed in your own experience to create one of the most powerful training systems I've come across, and you know I've done a little bit of reading myself. Most programs that people follow are done on certain level of faith that the "expert" knows what he's talking about. In the reports, not only do you demonstrate your expertise in manipulating body composition or building muscle in the shortest time possible, but you have the research to back it up. The research update on nutrition by itself is worth the price. That alone allows your client to proceed with the utmost confidence in the training program, and that means guaranteed success. Oh, and by the way, you need to charge more. The reports are too valuable to just give away at the current price."
Bill Hartman, CSCS
Here are some of the great bodyweight exercises that you can do at home to burn fat and build strength and muscle. There are over 75 bodyweight exercises in the 6-month manual (enough to keep you busy for a long, long time) including these...
Bulgarian Split Squat
· Stand with your feet shoulder-width apart.
· Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger than 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.
Now let's take a look at a few more bodyweight exercises, starting with my favorite warm-up exercise and tension/stress-relieving exercise (that I start almost every workout with). If you do 10-20 reps of this movement every 4 hours, you will get rid of upper back tension almost as well as a good massage.
Y-Squat
· Hold your hands over your head in a “Y” formation at all times - your rear delts should be working hardcore.
· Keep your upper back and shoulders tensed throughout the exercise. Bring your shoulder blades together to get the full benefit of the exercise.
· 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 - but keep those shoulder blades together!
· Push with your glutes, hamstrings, and quadriceps to return to the start position.
Next, let's take a look at 2 of the exercises I've included in the TT Bodyweight for Athletes 8-Week workout (one of the bonuses you get when you order the 6-Month manual).
The first exercise, the Spiderman Climb/Lunge, is excellent for abdominal endurance and for increasing your range of motion and flexibility through the groin.
The second exercise, the Back Extension on the ball, trains the ever important posterior chain (glutes, hams, and low back). If you are an athlete, you know how important these are for speed. And if you simply want a better looking butt, then you need this exercise in your program as well.
Spiderman Climb
· 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 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.
Back Extension on Ball
· Lie over a ball with your feet placed against the wall.
· Contract your glutes and tense your low back, and raise yourself up to the upright position.
And here are two advanced push-up versions that should include in your workout rather than doing ineffective exercises like triceps kickbacks. These pushups are efficient and effective - the signature methods of the Turbulence Training workouts.
· Keep the abs braced and body in a straight line from toes (knees) to shoulders.
· Place the hands on the floor slightly wider than shoulder-width apart.
· Elevate your feet onto stairs or a bench.
· Slowly lower yourself down until you are 2 inches off the ground.
· Push through your chest, shoulders and triceps to return to the start position.
· Keep your body in a straight line at all times.
· Keep the abs braced and body in a straight line from toes (knees) 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.
· As you lower yourself, slowly bring your right knee up to your right elbow.
· Keep your foot off the ground as you do so.
· 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 rotate at your hips.
And now for what might be the toughest exercise you ever try...The Pistol.
Pistol
· 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 all the way down to the floor. Keep your other leg straight out in front of you.
· Push with your buttocks, hamstrings, and quadriceps to return to the start position.
· Complete all the given repetitions for one leg and then switch.
Looking forward to helping you reach your goals with Turbulence Training.
Sincerely,
Craig Ballantyne, CSCS, M.Sc.
Men's Fitness Training Adviser
President
CB Athletic Consulting, Inc.
The information on TurbulenceTraining.com is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. Do not make use of any of the information in this newsletter unless you are in good health or you have first reviewed them with and received approval from your personal physician.
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