By Craig Ballantyne, CSCS, MS
http://turbulencetraining.rxsportz.com
Here are, in order, the 7 key phases you need to go through in order to have the perfect "fat burning, lean body sculpting" workout.
1 - Self-Massage
I've been doing this half-heartedly for years, but recently started taking this more seriously, using a foam roller, tennis ball, and Acuball to "tenderize" my muscles prior to training. I'll do some videos and articles on this soon, I promise.
2 - Mobility Warm-up
Just like you see in all of the TT workouts, I use bodyweight exercises, dynamic stretches, and even static stretches prior to training - depending on my needs or my client's needs.
3 - Explosive Exercise
Before I hit my main strength exercise, I'll do a jump exercise (if I am focusing on a lower body workout) or a medicine ball throw (if I'm focusing on bench presses or military presses).
You've already used TT programs with jumps, but expect more medicine ball throws soon.
4 - Main Exercise
Now I move to the main exercise, such as squats, deadlifts or bench presses (and military presses or handstand pushups).
In your TT workouts, you'll start with a superset of the most important exercises as your main lifts.
5 - Assistance Exercises
We're about 15-20 minutes into a workout by now, and this is where I'll add assistance exercises for my strength work or metabolic circuits for a fat loss program.
6 - Ab Endurance Exercises
Personally, I've been doing a lot of the basics - planks, side planks, Stability Ball planks, and rollouts. In TT programs, you get a little more variety, including TRX or Ball Pikes, plus Jackknives, cross-body mountain climbers, etc.
Just remember, you do NOT need (or want) to do crunches or sit-ups.
7 - Interval Training
If you are new to interval training, just listen to what Turbulence Training Transformation Contest Winner Charles Hiller has to say about it:
"Interval training, has opened my mind up to a better way of getting in shape and loosing weight. I am spending much less time in the gym, and obtaining results that I never thought possible - over 30 pounds in 6 weeks with TT. I have more energy, feel better, and no longer suffer bouts of depression. TT and intervals gave me back my life."
And from Turbulence Training fan, Annette Hall:
"As an aerobics teacher since the age of 16, it has been extremely hard for me to accept that Intervals are the most effective fat burning method of training. However, I realized after reading on the TT site that if aerobics were effective I should have been as thin as a stick and I wasn't! Since switching to intervals and TT workouts I have not only lost over 28 pounds, I am fitter than I have ever been and am wondering why people bother with aerobics for fat loss!"
Interval training is powerful and proven, and is an essential part of the perfect workout. If you aren't using interval training in your workouts, make sure you get the Turbulence Training for Fat Loss System to discover how to boost your fat burning with intervals today!
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Here are a few specific programs that may interest you:
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