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Workouts for a Busy Gym
from:By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Gyms are busy. Too busy. And it is always busiest when you settle in for your TT workout with its awesome fat-blasting supersets.
I know it drives you nuts when you are trying to pair lunges and
presses while someone is taking up valuable workout space chatting or doing some pointless fluff exercise. Why can't they just get out of your way and let you finish your super effective TT workout?
Crowded gyms are such a big problem that I designed the following TT workout that helps you perform my trademark "noncompeting" supersets - the most effective way to lift for fat loss - without letting anyone get in your way. This new version of TT lets you get it done right, even in a busy gym.
The secret to this workout is the pairing of two exercises that can be done at the same bench and often with the same weights. So you won't lose your spot between exercises. Camp out in your little area, work hard, and you'll get lean and lose fat faster than ever.
NOTE: This workout originally ran in Men's Fitness magazine, but I've actually improved the workout just for you! Always looking out for my TurbulenceTraining.com subscribers.
Workout Guidelines
· Workout 3 days per week alternating between workouts A &
B. Rest 1 day between sessions.
· In week 1, you will follow an A, B, A schedule. In week 2, a B, A, B schedule. In week 3, an A, B, A schedule, and in week 4, a B, A, B schedule.
· Each pair of exercises constitutes a "Superset". In each
Superset, do one set of the first exercise followed immediately by the next (1A & 1B) and then repeat.
· Rest 1 minute after completing the exercises in the
Superset (i.e. after 1A & 1B).
· Repeat each Superset until you've completed a total of three sets of each exercise in the pair, then move on to the next
pair.
· Use a 2-0-1 lifting tempo for all exercises (except for any holding exercises like the plank). Take 2 seconds to lower the weight, pause briefly, and then take 1 second to lift the weight.
· Finish each workout with stretching for the tight muscle
groups only.
· For full exercise descriptions and photos, see the Turbulence
Training manual.
Warm-up
· If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.
· Never skip a warm-up.
o Perform this circuit 2x's using a 2-0-1 tempo:
- 10 reps of bodyweight squats or step-ups
- 20 seconds for the plank
- 8 reps of kneeling pushups or regular pushups
- 10 reps of inverted bodyweight rowing exercise or band pull
- Perform 2 warm-up sets for each exercise in the first Superset.
- 1 set of 8 reps with 50% of the weight you will use in your
"real" sets.
- 1 set of 8 reps with 75% of the weight you will use in your
"real" sets.
Turbulence Training Interval Training Guidelines
· Research has shown that interval training is very effective for fat loss.
· It is recommended that the stationary cycle be used for
interval training because it allows for an easy transition between
work and recovery.
· Finish each interval workout with stretching for the tight
muscle groups only.
Beginner Interval Workout:
· Warm-up for 5-minutes.
· Perform an interval by exercising for 30 seconds at a hard
pace (at a subjective 7/10 level of intensity) - i.e. fast walking.
· Follow that with "active rest" for 90 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity) - i.e. slow walking.
· Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.
Advanced Interval Workout
· Warm-up for 5-10 minutes.
· Perform an interval by exercising for 30 seconds at a very hard pace (at a subjective 9/10 level of intensity).
· Follow that with "active rest" for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity).
· Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.
Workout A
1A) Wide-stance Squat (8 reps)
- Set your feet 4-6 inches wider than shoulder width, your toes pointed forward.
- This superset works best if performed in a squat rack that also has a chin-up bar.
1B) Chin-ups (6 reps)
- If this is too hard, perform a Reverse-grip Lat Pulldown.
- Rest 1 minute and then go back to Squats.
- Do this Superset 3 times and then move on to the next
Superset.
2A) Barbell Step-ups (8 reps per leg)
- Use a step that's high enough so that your knee is bent 90 degrees.
- If you have to use DB's for the step-ups, take an extra 30
seconds rest when going from the step-ups to the rows.
2B) DB or Barbell Row (8 reps)
- Keep your lower back naturally arched.
- Rest 1 minute and then go back to Step-ups.
- Do this Superset 3 times and then move on to the next
Superset.
3A) Side Plank (5 reps per side)
- Contract and brace your abs for 10 seconds per repetition
while keeping your body in a straight line.
3B) Stability Ball Jackknife (12 reps)
- Rest 30 seconds and then go back to Side Plank.
- Do this Superset 3 times and then go to the Intervals.
Workout B
1A) Low-Incline DB Chest Press (8 reps)
- Set the incline to one notch above the flat-bench position.
1B) DB or Barbell Romanian Deadlift (8 reps)
- Keep your lower back naturally arched for the entire
movement.
- Rest 1 minute and then go back to 1A.
- Do this Superset 3 times and then move on to the next
Superset.
2A) DB Close-grip Chest Press (8 reps)
- Push the dumbbells straight up, not together.
2B) DB Rear-deltoid Lateral Raise (8 reps)
- Keep a tight arch in lower back and lean forward as far as possible.
- Perform this exercise extra slowly so that you don't use
momentum.
- Rest 1 minute and then go back to 2A.
- Do this Superset 3 times and then move on to the next
Superset.
3A) Elevated Push-up (12 reps per side)
- Place one hand on a 4-inch step or box and lower your body as
far as possible.
3B) Stability Ball Rollout (15 reps)
- Keep your body in a straight line at all times--don't allow your back to round or bend backward.
Let me know how this workout goes for you and email me your
results. Better yet, take a before and after picture and some measurements to monitor your progress.
If you have any other questions, just let me know.
Sincerely,
Craig Ballantyne
Author, Turbulence Training
About the Author
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
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