Home Fitnesss Workouts

Every man would like to have the type of well-built muscular physique that is admired by women. If you are a skinny guy who wants to achieve a muscular, fit, healthy looking body, it is important that you know how to train the right way and that you perform the proper muscle building exercises. To gain muscle mass, you must perform the best mass building lifts.

Barbell squats – Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Barbell deadlifts – With your feet flat beneath bar, squat down and grasp bar with shoulder width or slightly wider over hand or mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.

Barbell Deadlift #1

Barbell bench presses – This is the classic exercise completed on a bench.  Great for developing the chest. Lower weight to mid-chest. Press bar upward until arms are extended. Repeat.

Dumbbell bench presses – Many hotel gyms don’t have a bench press bench.  However, if they have a bench you can easily complete this exercise. Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell. Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.

Barbell military press – An excellent exercise to strengthen the shoulders and chest.  Can be completed while sitting on a bench or standing.  You can use a barbell or dumbells to complete this exercise.  Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck. Press bar upward until arms are extended overhead. Lower to front of neck and repeat.

Wide grip pullups – a pull-type exercise which works a large number of muscles in your back, shoulders, and arms at the same time. Using a wide grip emphasizes your lats, instead of working primarily your biceps.

Wide Grip Pull-Up

Barbell curls -     Grasp bar with shoulder width under hand grip. With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.

French presses – strengthens your triceps. Using a barbell or dumbells and either lying on your back or while sitting a bench press bench, Push barbell up above chest (usually at nipples). Tuck elbows straight in front of you, parallel to ground. Next, lower weight only from elbows with shoulders in the same fixed position. Lastly, stop when barbell is one or two inches from forehead and reverse. To prevent injury and to really work the triceps, don’t lock elbows at the top of the movement.

French Press on a bench

Just about every man would look better with a few more pounds of solid muscle on his frame. Add the above exercises to your routine and you will be well on your way to having the muscular body that you have always desired.

For more ideas on how to stay fit, check out this thread home fitness workouts.

Everyone wants to get into shape. But many people can’t afford to get a gym membership. Luckily, there are plenty of ways to get into shape from home!

First, to successfully get in shape and lose some weight, you’re going to have to prepare yourself mentally.  This means regular workouts of some kind.  Later in this post, we’ll discuss some great ideas for at home fat burning workouts.  Included in your program should be some kind of support system.  This could be a workout buddy or buddies or simply setting some goals and putting together a workout schedule.  I find it best to put together quarterly, then monthly and weekly workouts and goals.  You need plan your workouts.  This means how time you will devote to each workout and what exercises you will complete. Don’t quit even if you have a setback. Stick to your plan and readjust your goals if you fall a little short.

As you put together your plan, be aware that you will need little space and it helps to have a few inexpensive pieces of equipment. Although many workouts can be completed without equipment, I find that having something like a stationary bike or treadmill (both can be purchased used at tremendous discounts compared to new equipment you find at sporting-goods stores.  If you’re on a budget, consider buying a selection of dumbbells. Women should start with a pair of 2- or 3-pound weights, while men should opt for 5- or 10-pound weights. The weights can be used for more than lifting.  Also consider the use of light weights to be strapped to your feet or ankles. You can also buy adjustable dumbbells, which work by adding or removing metal disks.

Regardless of your fitness level, you should warm up before each workout.  Examples of good warm-up routines include 10-12 push-ups, 20 sit-ups, 10 burpees and 30 jumping jacks. I know a personal trainer who has his clients run or march in place for 3-4 minutes. Additionally, it’s a good idea to complete some gentle streches.  Hamstrings, calve muscles, back and hips should all be streched.

Following are a few Cardio exercises you can do at home:

A) Mountain Climb Exercise

This exercise works the entire body, but especially your legs.

Start by getting on all fours, with your hands directly below your shoulders and head up or at least looking straight at the ground.
Do not lock your elbows or knees; keep them both slightly bent, and stay on the toes.
Bring one knee forward to your chest and then repeat rapidly while alternating each knee to the chest.
Try doing 25 of each leg alterations at first. Then add more according to your fitness level.  Eventually complete 1 minute’s worth and then move to 2 minutes.

B) Climbing stairs

Stair Climbing is a great aerobic and strength training exercise

If you have stairs at home or right near your home, use them to get your heart rate up while toning the lower half. If you have two sets of stairs, use them both. If you don’t have stairs, use a step stool. Try doing each of these variations for five minutes to work multiple muscle groups.

The basic One-Step Climb- Climb your stairs like you would everyday.
Two-Step Climb- Skip a step when climbing your stairs (this wouldn’t work with a step stool), concentrating on your hamstrings and gluts.
Side Step Climb- Climb the stairs side ways, working on your inner and outer thighs.
Backwards One-Step Climb-Turn around so your climbing the stairs backwards, focusing on the quadriceps.
To really get your heart “pumping,” bend your elbows and thrust your arms back and forth on each step (thrust the arm opposite the leading leg)

C) Stationary bike

If your budget allows, find a used stationary bike for under $150.  I recommend asking at a local gym if they have any older bikes from a “spin class.” You shouldn’t relax on the bike.  Instead work yourself into a good sweat while watch television.  This is a great way to pass 30 – 60 minutes. Stationary pedaling is a great low-impact cardio exercise which is preferable for athletes with pre-existing knee injuries that find running and jumping rope too painful.

D) Jump roping

Once you’re ready to increase your workout intensity, add jump roping. Few at home exercises build up cardiovascular endurance and leg strength like jumping rope! You’ll find your daily walks or other cardiovascular exercises become easier if you supplement your training with rope jumping. A quality jump rope is very affordable at less than $10.

E) Calisthenics

These exercises will likely take a partner to complete regularly.  The fact is, it’s not easy to complete a workout regimen that includes calisthenic exercises like the ones discussed below.  The good news is that these exercises don’t require much equipment and if properly completed will increase your heart rate. It is recommended to create some kind of circuit, where you can easily alternate from one exercise and muscle group to another.  You will know you’re working hard when break into a sweat. A sample 10-minute circuit could include the following:

0:00-1:00 Jog in place (warm-up)
1:00-2:00 Squats
2:00-3:00 Jumping jacks
3:00-4:00 Push ups
4:00-5:00 Lunges
5:00-6:00 Chair dips
7:00-8:00 High-knee jog
8:00-9:00 Crunches
9:00-10:00 Jog in place (cool-down)

Each of the above exercises can be done solo, with friends or in some kind of group.  These exercises are best for indoors when the weather isn’t suitable for biking, hikes or jogging.

In order to reduce the chance of injury and soreness, Work slowly and smoothly through the entire range of the muscles during your workouts. Lower weights in a slow, controlled manner and don’t “lock” (fully straighten) your knees or elbows when they are involved in an exercise.  This will put excess stress on the joint itself.

In our future post, we’ll discuss strength training exercises that can be done at home

These exercises could be accomplished anytime and anywhere to shed fat. When completed with some of the other workout routines we discuss in this weblog, they are going to assist you to keep energized and keep away from overeating. We’ve picked these workouts due to the fact research revealed that resistance exercise boosts metabolism by 10% and boosts fat burning by 100%

I have determined that bodyweight exercises are far more valuable than other fat burning workouts simply because they burn fat remarkably quick and without having any fancy equipment. Here’s three amazing fat burning workout plans that definitely deliver the results.

1) Leg Exercises – squats

Squats are a comprehensive exercise for working the gluteus maximus and the gluteus medius. If you’re intent is weight reduction, you likely want a smaller, more shapely behind, which means that your training session really should include squats. Squats are a not simply wonderful workout for the glutes, but even hips and thighs. Including a ball towards the exercise can add great support for the back while at the same time allowing you to obtain into great squat position to guard the knees.

Tips on how to do it:

a) Stand with about feet shoulder-width apart. When you have an exercise ball, place it behind your back and against a sturdy wall for support. If not, simply perform this physical exercise near a mirror to watch your form.
b)To be able to increase the difficulty, hold weights by either keeping them at your sides or keeping them above your shoulders or merely prop the weights on your quadriceps (upper thighs).
c) Next, flex your knees and lower into the squat. Always keep your knees in line with the toes plus your back as straight as possible (the exercise ball definitely assists with this).
d) Lower down as far as you can (but no lower than a right angle (90 degrees)) and push to the heels before you go back to your opening position.
e)Start with 1 set of 10 to 16 reps, then, gradually do 3 sets of 12-16 reps. You are able to improve the amount of weight employed when this workout becomes too comfortable.

2) Decline Push-ups

This is a regular pushup, however your feet are propped up on a flat bench. These push-ups are more difficult than typical push-ups.
You can change the routine by having a close-grip (which works your triceps), a “piked-hip position” which is able to construct your shoulders or my favorite, the Spiderman (spread out legs), which works your abs.
Whenever you are executing these motions, be sure to maintain your back really straight/flat. It is possible to use varying degrees of hand widths as well while performing this workout to strengthen your back and chest muscles.

3) Inverted Bodyweight Rows

Rather than chin-ups or pull-ups, these bodyweight rows really let your chest rest, although your back is strengthened. This highly helpful fat loss exercise can definitely help to develop an outstanding physique. It is the excellent complement to a pushup. One of the several advantages of this activity is that it takes the lower back out of the picture. Low back pain doesn’t take place in this physical exercise.

To best total this activity, the positioning of one’s feet will ascertain difficulty. This activity is ideal if completed by having a barbell on a weight bench. You may also will need a bench. Place feet on ground for beginners and elevated for superior trainees.
a) Keep your butt up, tight and raised.
b)Preserve Core Stiffness- this sets the lower back in the right posture and enables you to focus on your back
c)Always keep your chest up and lean your head back. This helps to activate the lower-traps and muscles all around the shoulder blades.
d) Do not use momentum to carry out every single rep. If you can’t complete a full repetition with feet lifted, then start off with the progressions initially. Feet towards the ground.

To correctly execute every single repetition

a) Pull from the elbows and center back.
b) Squeeze your shoulder blades together at the top of your movement.
c) Squeeze or activate your back at the top for a count of two seconds
d) Go up rapidly, then lower your self slower

Complete at least 8-12 repetitions per workout with extremely minimal rest (approximately 10 seconds) between activities.

Training really hard in the gym accounts for perhaps only 15-20% of your gains, when optimal recovery accounts for the rest. This is why you’ll want to eat properly, rest effectively, and do these and other bodyweight activities! Also, it’s very important to cut back on booze, sugar, Trans-Fats and remain active.

In order to have a fast effective fat burning workout for men, make sure you are combining Metabolic Resistance with some form of cardio interval training.  The best exercises for men are not bodybuilding type exercises where you isolate one muscle at a time, instead, the best fat loss exercises are where you train several muscle groups at once.

In just a few weeks, you can burn a tremendous amount of body fat if you commit yourself to just three, 45-minute slots per week.

Image via Wikipedia

If you’re wondering why so little time is required, it’s basically because most people are too busy for 90-minute, six day-a-week fat loss workout for men programs. It’s just not realistic to expect someone to be able to devote this much time to exercise every week.  So, by combining short burst interval workouts with metabolic resistance workouts that use a combination of dumbbells and bodyweight exercises, you’ll burn loads of fat and see results with which you will be happy in no time.

To best ensure this 3 day a week program is the fastest fat loss workout program, it’s essential that you control your metabolism.  The key is to doing this is to make sure you are doing workouts for men that focus on giving you an increase in your resting metabolic rate.  If followed correctly, you could be burning fat 24/7.

Metabolic Resistance Training (MRT) is training with different kinds of weights, including your body and minimal rest periods compared to traditional strength training.  If you shorten the rest periods, you can create a “metabolic disturbance” that results in an increase in your metabolism for nearly 2 days after the workout.  The metabolic resistance training exercises we discuss in this post and throughout our blog, provide a shorter workout for men because you will often perform the exercises in circuits or mini-circuits (3-4 exercises). If these workouts are completed regularly, you can start to build muscle fast and ultimately with more muscle, you will use more energy, which means you burn more fat.

Following are just a couple of my favorite fat loss workouts for men.  There are many more, but these will get you started.

1. Dumbbell Squat Jumps

Squat jumps are one of the best lower body power exercises for men and holding a set of dumbbells just makes it even better. Start with a light set of dumbbells and gradually increase the weight as you get stronger. Do 2-3 sets of 6-8 reps in your workout for men.

a)      Descend to a squat position by pushing your hips back, while keeping your heels on the ground

b)      When your thighs are parallel with the floor, push back up and jump as high as you can.  Remember to stay in control and keep your balance.

c)      Absorb the landing by descending into a squat position

2. Explosive Pushup

This upper body power exercise for men is a great progression from a standard pushup. Start by doing them from your knees and them if you can build up to doing explosive pushups from a normal pushup position with your feet on the ground. Try doing 2-3 sets of as many reps as possible in your workouts for men.

a)      Start with a standard push-up, but explode up so your hands actually leave the floor.

b)      Use your knees if you’re just beginning this exercise.

3. Medicine Ball Squat to Throw

This power exercise for men is a great one for total body power. To do this exercise correctly you need to be able to transfer force from the ground up through your legs, core, then out through your arms. Choose an appropriate medicine ball (4-5 kg is a good place to start) and you can either throw to a partner or up against a solid wall. You can even use this as a fitness test and measure how far you can throw the medicine ball. Do 2-3 sets of 8-15 reps  during your workouts for men.

a)      Start with the medicine ball at the chest level

b)      Squat and explode up while throwing the medicine ball into a wall

c)      Catch the medicine ball on the rebound and then descend in a controlled manner back into the squat.

Completing these types exercises, along with high intensity interval training, is actually the most effective fat burning workout for men.  The combination of these types of workouts with interval training will help you burn fat long after your workout has been completed. This is because, when exercise is completed regularly, you will increase your metabolism.  The exercises don’t have to be running, instead any kind of high intensity cardio workout (stationary bike, rowing machine, jump rope, etc) with timed rest periods will work.  You need to choose an exercise (or exercises) and choose your interval periods for work and rest.  The rule of thumb is to warm up first to get your heart rate slightly elevated and then start your intervals with twice the rest after each interval.  Eventually you want to decrease the amount of rest between intervals to the point that you are resting for shorter times than the cardio workout.   Start with a 20 minute workout and you’ll start to burn some fat. Eventually increase your workouts to 30 and then 45 minutes.

Many people who work out a lot don’t know if they are exercising too HARD. Conversely, there’s many others who don’t know that they aren’t working hard enough. With metabolic resistance training workouts becoming so popular, it’s important to know exactly what these workouts are AND to show you when you’re doing them right and if you are doing them wrong.

Metabolic training is a great and fast way to gain muscle and lose fat at the same time. Despite what you may read in other blogs or in books. it’s very possible to build muscle and lose belly fat simultaneously. The key is having the right workout and nutrition program. A metabolic resistance training workout is a hybrid total body exercise method that essentially focuses on both movements and muscles. I think of it as a variety of exercises, such as barbell, dumbell, kettlebell, and bodyweight exercises. Using multiple sets and reps, you actually deplete muscle glycogen and can cause moderate, but not extreme, muscle damage.

Unfortunately,some inexperienced trainers don’t know how to balance too much metabolic training with just enough, so in working a proven fat loss training system, they end up hurting their clients. So, the key is to be familiar with signs that might indicate you’re working too hard in your metabolic workouts when trying to get those six pack abs.

Here are the signs you are exercising too hard:

1) Blacking out, dizziness, etc. – as obvious as this seems, I know of people who do too much, too soon in their metabolic training, causing issues with dizziness and almost blacking out. One doesn’t need to exercise this hard to burn fat.
2) Feeling pain – Discomfort is fine (it’s actually essential for weight loss), but pain is not. Pain likely means you’ve pulled a muscle or worse You have to push yourself to get results, and you have to push through discomfort, but if you ever feel any sharp pains during a set stop immediately and move on to the next exercise. If the pain persists, end the workout and get a professional to examine you.
3) You’re getting pathetically weaker, chronically injured, and smaller from your workouts. That means you’re training too hard, too often, and without the right stimulus. Some folks need to stop playing the hardcore conditioning card all the time, man up, take some rests between sets, and lift heavy weights again.
4) You’re still sore 4 days later from a workout. This means you’ve done too much volume. Cut back on the number of sets you do by 25-50%. You don’t need to put that much damage on the muscle in order to build muscle or burn calories. I hear this a lot…in fact, I just received an email from a guy who did a workout and couldn’t bend his arms for 4 days…his liver enzymes were elevated (a sign of extreme muscle damage).

In worst case scenarios, people suffer muscle rhabdomylosis (extreme muscle damage) and that can cause kidney failure because your kidneys are overwhelmed by the byproducts of the muscle damage. Remember, good workouts are designed to condition and adapt your body, NOT annihilate it I just want to look great at the beach. On the other hand, some people don’t exercise hard enough in their bootcamp workouts or fat loss program.

So here are four signs you’re not working hard enough.

1) You’re not sweating a lot – You don’t need to sweat to get strong (and you won’t because you’re rest periods will be long), but if you’re doing metabolic training for fat loss or conditioning, you should have sweat dripping off your head about 10 minutes into the main workout (excludes warm-up time).
2) You feel like you could go for another workout – unless you’re a professional athlete, a 45-minute metabolic workout should cause more than enough fatigue and stimulus for your goals. If you’re ready to train again, you aren’t working hard enough in your main workout.
3) You’re using a weight or bodyweight exercise that allows you to do 20% (or more) repetitions than what is recommended for your sets. For example, if your program calls for a set of 10, and you can easily do 12 reps or more with the weight or bodyweight exercise you’ve chosen, then you’re not going to get the full metabolic response.
4) You’re resting for more than a minute between exercises. Metabolic workouts rely on shortened (and often incomplete) rests between exercises. Long rests are for getting strong, not conditioning. Metabolic resistance training workouts are widely considered to be the best fat loss programs in the world right now. However, it’s necessary to complete proper workouts. There’s no point in getting injured so that you miss a week or more of training. You won’t get or stay lean that way.

The bottomline is that you need consistent, proven, scientifically designed workouts like the one discussed in the Turbulence Training MRT fat burning system.

If you want more information about this amazing “Fat Loss System,” check out the following MRT program for superior fat loss results:

Metabolic Resistance Training

Image via Wikipedia

I really like bodyweight workouts.

Why????

Because you can get an amazing workout almost anywhere (home, office, hotel room, etc) from ONLY bodyweight exercises…these workouts can be done anytime & anywhere.  If you’re busy like me, then you’ll really like the following Bodyweight Exercises.

Following is an excellent workout from our friend and frequent contributor, fitness expert, Craig Ballantyne. Craig developed his world-famous Turbulence Training workout secrets to help you lose belly fat without equipment.

Anyways……..let’s try out his workout, I’m sure it get you into a sweat.

Warm-up Circuit – 2 rounds – Spend 15 seconds on each exercise.
1) Jumping Jacks
2) Bodyweight Squat
3) Pushups
4) Mountain Climbers – for variety, try doing these with your hands propped up and alternate doing push-ups as well
5) Prisoner Forward Lunges
6) Stickups

Strength Superset
1A) Pushups for 30 seconds
1B) Toughest single leg exercise for 30 seconds per side
- Rest 1 minute before repeating this superset

Water break – 2 minutes

Conditioning Circuit - 20 seconds per exercise
1) Prisoner Squat
2) Pushup Plank
3) 1-leg hip extension
4) Close-grip pushup
5) Side Plank
- Rest 1 minute before repeating this circuit

Water break – 2 minutes

Final Circuit - 20 seconds per exercise
1) Split Squat
2) T-pushup
3) Prone Stick-ups
4) 1-Leg Deadlift
5) Squat thrusts
- Rest 1 minute before repeating this circuit

Water break – 2 minutes

Stretching Circuit - 20 seconds per stretch
1) Hip Flexor Stretch
2) Glute Stretch
3) Chest Stretch
4) Hamstring Stretch
5) Shoulder Stretch
- Rest 1 minute before repeating this stretching circuit

Done!

Tons of fun with no equipment needed. Do this circuit at home, in the office in the office (you might want to use some deoderant before you get back to work), and even in a hotel room – no more complaining about the hotel gym is!

For more amazing Turbulence Training workouts, click on the following link:

=> Great Bodyweight Exercises

Enjoy,
Dan

Guess What???  If you want to get fit or lose some weight, the time to change is now.

The time to finally take action on your health and fitness, to lose fat, to boost your energy, and to dramatically increase your confidence is right now – this very second – today.

So you’re probably asking what should you do?

First, I think a great idea is to get started in the Turbulence Training Transformation Contest.

One of the reason is that not only is there is no cost to enter, but you really don’t have anything to lose.

Think about it: A 12 week transformation is only 0.3% of your life. If you focus on learning about your body for 12 weeks it will allow you to be lean forever.

The TT Transformation is the 0.3% solution you’ve been looking for.

Second, stick to the basics.

Sure it’s easy to get caught up in the latest “weight loss craze”, but it is essential for you to never stray too far from the basics.

- Keep and review your food journal regularly.
- Use a proven, structured workout program that gets you maximum results in minimum time – you don’t even need a gym membership.
- Surround yourself with social support at home, work, and online.

These are the 3 most important factors in your fat loss success.

Third, I want you to put a little urgency into your fat loss program.

IMAGINE: What if you had to lose 10 pounds in 10 weeks or you lost your job, could you do it?

Imagine you had to go to jail if you skipped your workout to sit on the couch instead – would you make that workout?

You just need to find compelling motivation to stick to your plan, so spend some time in reflection on that – and find YOUR REASON.

Remember…

Nobody gets old by surprise.

Nobody.

No one is in a “perfect environment” to transform their body. We all have stress and time limits. That’s why you need a proven plan.

So those are the 3 main things you must change today.

If you’re looking for the best fat loss program to help you transform your body in the comfort of your own home, I have amazing news for you.

Our friend, Trainer Craig Ballantyne has released DVD copies of his complete Turbulence Training workout package – plus his bodyweight workout system – to help you lose fat at home.

That’s the good news…but the bad news is that there are only 37 copies available and the DVD’s are only available on a first come, first serve basis here:

=> Home Fitness DVD Deal

This is You will get:

- TT for Fat Loss DVDs (includes “lecture” from my kitchen)
- TT 6-Month Bodyweight DVDs
- TT Hotel Room Workouts DVDs
- A signed copy of my “Just Say No to Cardio” book
- A 1-year Platinum TT Membership
- Plus free shipping anywhere in the world

But again, there are only 37 copies left. Please get yours now and start your fat loss transformation today.

=> Home Fitness Workouts DVD deal

To your success,

Dan

Consumer Notice: This is an affiliate ad supported website.  This means that if you buy something from or ad on this website or based on our recommendation, either expressed or implied, we may get paid an affiliate commission.  This is how we pay the bills to keep our website running and provide our readers great home fitness workout ideas.

I hope you have a safe, happy, and healthy New Year’s planned and that you are ready to make 2010 your best year ever.

Keep reading our blog and I promise to help YOU every step of the way!

In the spirit of the New Year’s countdown, our friend, fat loss expert Craig Ballantyne wanted me to share with you the top 10 reasons you should get started with Turbulence Training before his 50% off sale ENDS
on Friday, January 1st, at 9pm, EST.

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Don’t forget, this is an affiliate ad supported website. This means that if you buy something from a link or ad on this website, or based on our recommendation, either expressed or implied, we may get paid an affiliate commission. This way we can continue to provide you with great home fitness workout tips & ideas.

- – - – - – - – - – - – - – - – - – - – - -

#10 – If you need to lose that holiday fat, then you should know that the Turbulence Training
workouts are PROVEN to do that – just take a look at all of the amazing success stories and winners from the previous Turbulence Training (TT) Transformation Contest

(Just Think, that could be YOU in just a few short weeks…)

#9 – Sign Up Now and you can get TWO bonus AB Workouts when you become a TT Member,
this includes the classic “TT for Lower Abs” and the advanced exercises that work the insertion of the internal obliques – commonly referred to as the lower ab area.

#8 – You will never have to do any more long, slow, boring cardio…EVER.

#7 – You can actually watch all of the Turbulence Training for Fat Loss workouts on
video in the Member’s area to see perfect form for all exercises.
#6 – In the TT Member’s forum, you’ll get step by step guides and
help from other members on how to dominate your body transformation
and possibly even win the $1000 grand prize for men or women.

#5 – You can receive many great fitness reports including “Expert Transformation
Secrets” and the motivational “Mastering the Fat Loss Mindset”.

Ready to get started? Click here to get Turbulence Training and all the bonuses for 50% off:

=> Craig Ballantyne’s Fat Loss Program

#4 – In addition to the monthly TT Workouts, you’ll also get access
to the Advanced TT for Abs Nutrition program from Isabel De Los Rios.

#3 – You’ll be given amazing social support from other men and women
from all over the world who share your struggles and who have made
amazing fat loss transformations even though they have busy jobs and
big families and many other obstacles to work around.

#2 – You’ll get 50% off the complete Turbulence Training for Fat
Loss package, used by over 11,261 TT Members and millions of readers
of Men’s Health, Women’s Health, Men’s Fitness, and Prevention
magazines.

#1 – You’ll get all of your workout and nutrition questions answered
by fitness expert Craig Ballantyne on the forum, often within just
hours or even minutes of you posting your questions.

PLUS…it’s guaranteed that you will 100% love everything about the
Turbulence Training program and the TT Member’s area or you can just
let Craig know and he’ll give you a full refund within 60 days.

There’s no risk to you to get started with TT.

I promise you’ll love it.

Ready to get started?

=> New Year’s Turbulence Training Promo

Happy New Year!

Here’s to your best year ever,

Dan

PS – I want to take this opportunity to Thank YOU so much for being a reader and friend in 2009, and I can’t wait to help you get more results, freedom, confidence, and happiness in 2010.

I have some great things planned for you!

New Year’s is right around the corner.  This means it’s time for many to consider their New Year’s resolution. Why not consider giving a different kind of gift this year.  Have you ever heard of a “work-out” gift?  Our friend, Craig Ballantyne is a fitness and fat loss expert.  He’s always got some great workout suggestions.  Following are some of his favorites:

#5 – A Stability Ball

I own two.  A big and then a little stability ball.  I can tell you that the stability ball is easily one of the most versatile fitness tools ever developed (we also love the Bosu Ball).  A big stability ball allows you to exercise your abs and back of your legs better than any bodyweight only exercises.

#4 – A kettlebell

Kettlebells are quickly becoming very popular.  Earlier this year, I wrote about some great kettlebell exercies.  Kettlebells are so versitile that you can burn calories, do intervals, work your abs, build strength, and completely sculpt your body. Beginner women should start with a 12-18 pound kettlebell while beginner men should use 18 or 35 pound kettlebells when they first star. It’s easy to find quality kettlebells. You can first start at a local sports store or online from a site called DragonDoor.com.

#3 – Kettlebell Workouts

Once you give or get the Kettlebell, you’ll also need workouts, and the best source for beginner and intermediate kettlebell-bodyweight workouts is the Turbulence Training Kettlebell Revolution program.

Click here to get this program:

=> KETTLEBELL WORKOUTS

#2 – A Gymboss Timer

This timer allows you to set two different intervals and will alert you when each interval is up. For example, you can set it to do Tabata Intervals (20 seconds on with 10 seconds of recovery) or to do 30 seconds of Kettlebell swings followed by 30 seconds of rest. It’s an inexpensive – $20 – tool that will really assist you in organizing your workouts and maximizing your results.

#1 – The Turbulence Training Fat Loss System

With Turbulence Training for Fat Loss you can not only lose fat, but you can not only sculpt your body in the comfort of your own home, without doing long, slow, boring cardio.  This system is a proven, guaranteed program that will help you lose belly fat and get a lean, hard, flat stomach.

This is the #1 home workout and perfect for your New Year’s fat loss program, especially if you hate going to busy gyms.

Plus, you can even try out Turbulence Training for less than the price of a giant, fancy coffee at Starbucks.

Click here to give Turbulence Training a 21-day try-out for less than 5 bucks:

=> Turbulence Training Workout Plan

And remember: This program is guaranteed to work for you. You have nothing to lose – and it is the perfect program for anyone in your family or group of friends who loves to workout.

Happy Holidays!

Dan

PS – Don’t miss out on your chance to use Turbulence Training to win up to $1000 cash in the 7th Turbulence Training Transformation Contest that starts on Sunday, December 27th.

Click here to get ready to get started with Turbulence Training:

=>Getting Started with Turbulence Training

More details on the 7th Transformation Contest coming soon!

Our friend Craig Ballantyne is always coming up with some great workouts.  He’s sent me some interesting kettlebell workouts that I wanted to share with my readers.  So you know, Craig is a certified trainer with a Masters in Science.  He publishes tons of workouts on his top-ranked website www.TurbulenceTraining.com

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In this workout you will learn powerful kettlebell exercises for your lower body.  Perform these exercises to not only build muscle, but also to burn fat.  If you’ve never used kettlebells, try them at your gym and see how many different exercises you can complete to strengthen your entire body.  Once you try Kettlebells and see the results, you may want to purchase a set for your home use.

The following exercices will focus on your lower body.

1. Double Kettlebell Front Squat. Start by holding the KBs (Kettlebells) shoulder height, next push your hips back (don’t bend at the knees first), break parallel, and squat as low as you can while you keep your abs braced. Lastly, drive back up.

2. Pistol Squat is performed by starting with KB at chest height and balance on one leg with your other leg out in front. Squat down as low as you can go, and then while staying in control, drive back up. Do all 8-10 reps for one side and then switch sides.

3. Tactical Lunge or a regular lunge with a twist. First, lunge backward and as you are lunging take the KB underneath your front thigh and switch hands. Next alternate sides and be sure to keep your torso upright throughout.  Proper form on exercises like lunges ensures you actually strengthen your legs and don’t enjure your back.

4. The 1-Leg Rear Deadlift is another great exercise to do using kettlebells. The previous exercises work the front of the thighs, whereas this will focus a lot on your hamstrings. So, hold the KB with both hands in front of you, balance on one leg and push your hips back. Now, to come back up, you will squeeze your glutes and hamstrings for a powerful contraction.

5. Turkish Get-up. A great total body exercise. While in laying down position, hold the KB overhead with arm extended (do not let your elbow bend) and bend the leg on the same side as the arm holding the KB. Next, lift your torso up and get into the lunge position and drive up. Next, return back to your lying down position, by droping your opposite knee to the ground, then your opposite hand, followed by bringing your leg through to the front and then drop your torso down and slowly lower back down to the ground.  Do all this while maintaining that pushed out position with the arm.

The above exercises are very effective for your lower body and they can be done in only a small space with just one or two kettlebells.  Complete these exercises regularly and you’ll see that they’re not only Simple and fast, but also very powerful.

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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 www.TurbulenceTraining.com