Turbulence Training Bodyweight Workout 4-Week Program.pdf

Turbulence Training Bodyweight Workout

4-Week Program

Craig Ballantyne, CSCS, MS, presents…

Turbulence Training:

4-Week Bodyweight Program for

Beginners, Intermediate & Advanced

Fitness Levels

For more Turbulence Training workouts, please visit:

www.turbulencetraining.com

Turbulence Training Bodyweight Workout

4-Week Program

Section____________________________________________________ Page

TT Guidelines ……………………………………………………………... 6

Beginner Bodyweight TT …………………………………………………. 10

Intermediate Bodyweight TT ……………………………………………… 11

Advanced Bodyweight TT …………………………………………………13

TT Exercise Descriptions …………………………………………………..14

About Craig Ballantyne & Turbulence Training…

My name is Craig Ballantyne. I'm a Certified Strength and C

Specialist (CSCS), and author of too-many-articles-to-count in

magazines such as Men's Health, Men's Fitness, Oxygen, Maximum

Fitness, and Muscle and Fitness Hers.

onditioning

Turbulence Training is scientifically proven, endorsed by elite trainers

and top fitness magazines, and used by thousands of men and women

for burning fat as well as increasing muscle and improving your health

and energy levels at the same time.

This information in the Turbulence Training report 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.

Please let me know how you enjoyed your TT workouts…

In the meantime, get your FREE report on, “The Dark Side of Cardio”

at www.turbulencetraining.com

Craig Ballantyne, CSCS, M.Sc.,

President,

CB Athletic Consulting, Inc.

Turbulence Training Bodyweight Workout

4-Week Program

Disclaimer:

You must get your physician’s approval before beginning this exercise program.

These recommendations are not medical guidelines but are for educational purposes only.

You must consult your physician prior to starting this program or if you have any medical

condition or injury that contraindicates physical activity. This program is designed for

healthy individuals 18 years and older only.

The information in this report is meant to supplement, not replace, proper exercise

training. All forms of exercise pose some inherent risks. The editors and publishers

advise readers to take full responsibility for their safety and know their limits. Before

practicing the exercises in this book, be sure that your equipment is well-maintained, and

do not take risks beyond your level of experience, aptitude, training and fitness. The

exercises and dietary programs in this book are not intended as a substitute for any

exercise routine or treatment or dietary regimen that may have been prescribed by your

physician.

See your physician before starting any exercise or nutrition program. If you are taking

any medications, you must talk to your physician before starting any exercise program,

including Turbulence Training. If you experience any lightheadedness, dizziness, or

shortness of breath while exercising, stop the movement and consult a physician.

Don’t perform any exercise unless you have been shown the proper technique by a

certified personal trainer or certified strength and conditioning specialist. Always ask for

instruction and assistance when lifting. Don’t perform any exercise without proper

instruction. Always do a warm-up prior to strength training and interval training.

You must have a complete physical examination if you are sedentary, if you have high

cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30

years old. Please discuss all nutritional changes with your physician or a registered

dietician. If your physician recommends that you don’t use Turbulence Training, please

follow your doctor’s orders.

Don’t forget your FREE report on, “The Dark Side of Cardio” at

www.TurbulenceTraining.com

Turbulence Training Bodyweight Workout

4-Week Program

Lifestyle Review

Disclaimer: See your physician before starting any exercise or nutrition program. You must have a

complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or

diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with

your physician or a registered dietician.

1. Do you schedule a yearly physical exam with your physician? You must have a full

physical examination if you are sedentary or if you have high cholesterol, high blood

pressure, diabetes, if you are overweight, or if you are over 30 years old. There are no

exceptions. If you meet any of the above requirements, schedule an examination.

2. Have you been given your physician’s approval to begin a lifestyle program? You

must have your physician’s approval to begin an exercise program. It is essential that

you have your physician’s clearance and encouragement prior to starting this manual.

3. Do you have any injuries or medical conditions that would prevent you from

performing any type of exercise? Don’t rush in to exercise. Talk to your doctor. Your

doctor understands your health and physical capacity better than you.

4. Discuss the results of this lifestyle review with your physician before you begin an

exercise program. Create a partnership with your doctor. Make your doctor part of

your fat loss and health-building team. With good communication and professional

instruction, you chances of success will be much greater.

5. Social support can be the #1 factor for success in fitness programs. While the

support can come from your spouse, brother or sister, child, mom or dad, friend,

neighbor, or co-worker, it’s a proven fact that individuals have a greater chance of

sticking to an exercise program when they have to be accountable someone like a

personal trainer or lifestyle coach. Don’t try and do this on your own. Social support

is important in your quest for better health, fitness and fat loss.

6. Nutrition is the second most important factor for success in fat loss programs.

Do you keep a nutrition log? If not, start doing so! Record your nutrition for free on

www.fitday.com . Record every aspect of your nutrition for at least one week.

Most people have no idea how many calories they are eating each day.

7. Exercise is the third most important factor. Arrange to have a Fitness Assessment

with a certified personal trainer or certified strength and conditioning specialist

(CSCS). This will help identify your physical limitations and exercise capacity. It will

also help the trainer individualize the program for your training needs.

8. What is your current activity level? Log everything you do for at least one week to

get an idea of your daily energy expenditure (calories burned each day).

Turbulence Training Bodyweight Workout

4-Week Program

Good Food Choice

Bad Food Choice

Whole, natural foods

Processed foods (containing added sugar, trans-fats, etc.)

Fiber-rich snacks, such as Processed foods (containing added sugar, trans-fats, etc.)

almonds

Nuts/Almonds

Chips, cookies, treats, brownies, donuts, pretzels, etc.

Fruit

Soda, juice, candy, etc.

Vegetables

French fries; Any deep-fried side dish or appetizer

Extra serving of vegetables Extra serving of starchy carbohydrates

Lean protein

Fatty cuts of meat; fried meats; high-sodium lunch meats

Low-fat dairy

High-fat, high-sugar dairy; milkshakes, ice cream, etc.

Green Tea

Coffee, soft drinks, sweetened beverages

Water, Sparkling Water

Coffee, soft drinks, sweetened beverages

Unsweetened Iced Tea

Coffee, soft drinks, sweetened beverages

Raw Vegetables

Bread with butter

Lean Stir-fry; Steamed

Chinese/Asian food (battered)

vegetables and meat

Grilled; baked; broiled meat Battered; Deep fried meat

Oatmeal

Donuts, croissants; pastries; high-sugar cereals

Yogurt (low-sugar)

Ice cream; Yogurt with sugar added

Natural, sugar-free products Sweetened products (i.e. sweetened pasta sauce)

(unsweetened pasta sauce)

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