early to rise publishing, llc. · 3) whenever you start a new program, use lighter weights than...

1 © Early To Rise Publishing, LLC. www.TurbulencTraining.com


TT Bodyweight Maximum Metabolism Boost

Welcome from Craig Ballantyne & Turbulence Training…

Are you ready for Maximus Overdrive? Do you want to get maximum results in mini-

mum time with almost no equipment? Do you want to shed 10-20 pounds of belly fat and

finally see your 6-pack abs?

Your time is now. This is the program. You are the hero. Time to get your Maximum On!

When you don’t want to be in the gym, you need this program => TT Bodyweight Max-

imum Metabolism Boost. You'll start with the fat scorching 40-Second Metabolic Fire

Up workout to crank up your metabolism for days. The Totally Twisted Punisher Squat

Challenge will rock your world.

Get ready to Push Up to the Maximus in Workout B, literally! This fun and unique

AMAP system takes you to your mental limits and fatigues your chest, back, and arms

for maximum results. Amp your Metabolism to the Max.

Finally, punish (I mean challenge!) yourself with one more workout - The instant classic

Farenheit 451 Rep Metabolic Test. Take it all the way to maximize your metabolic

boost.

Rocket your metabolism and rock it to the max,

Craig Ballantyne, CTT

Certified Turbulence Trainer

PS – Don’t forget my other websites here…

www.TurbulenceTrainingContest.com – Win up to $1000 just for losing belly fat!

www.TTMembers.com – The Turbulence Training Membership site featuring a forum,

exercise video clips, and Platinum access to every TT workout program.

www.TurbulenceTrainingCertification.com – Discover the TT 10 Million Transfor-

mation Mission and become the 1st TT Certified Trainer in your area.


http://www.turbulencetrainingcontest.com/

http://www.ttmembers.com/

http://www.turbulencetrainingcertification.com/


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.

Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. 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.

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.

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 nutri-

tional 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.

Copyright © 2003-2015 – Early To Rise Publishing, LLC.


10 Tips to Train SAFE!

It is very important for all of us to train conservatively and not overdo things.

1) Don't do any exercise that you aren't sure how to do. Always get personal instruction

from a certified trainer.

2) Don't do anything that hurts or "doesn't feel right". There are plenty of alternative ex-

ercises for every movement. Just ask us on the Turbulence Training forum for substitu-

tions at www.TTmembers.com.

3) Whenever you start a NEW program, use lighter weights than normal, and only 1 set

per exercise. You must expect extra soreness when starting a new program just because

of the new exercises, so don't try to set world records in a new program right away.

4) If you need extra recovery within the workout or between workouts, don't hesitate to

take it. Safety first.

5) Use a spotter if you are training with heavy weights. If you train alone at home, follow

my recommendations in the manual and do NOT train to failure.

6) Check your ego at the gym door and start with the easier alternative exercises if appro-

priate, even if you have exercised in the past. The new exercises, and new style of

movements will cause muscle soreness even from workouts you think "look easy".

7) Do NOT do interval training more than 4 times per week. Even pro athletes don't play

hard everyday, so why should we?

8) Never skip a warm-up. Use the general bodyweight warm-ups and the specific warm-

up sets in each TT workout.

9) If you want to start TT but think you have an injury, get medical attention and have a

professional therapist rehabilitate your injury before starting an exercise program.

10) Check with your doctor before starting any new exercise or diet program. All togeth-

er now, "Safety first!"

Bonus 11) If you decide to use running as your form of interval training, make sure you

have good running shoes, always do an extra thorough warm-up, and choose a safe run-

ning surface (grass or trails rather than pavement/concrete). If you use a treadmill, please

operate it safely.

http://www.ttmembers.com/



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

plete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabe-

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

physician or a registered dietician.

• Perform this program for 4 weeks then switch to another TT workout.

• Train 4 times per week.

• Do 30 minutes of low-intensity exercise on off-days, such as walking or biking.

• Do all exercises at the recommended tempo. A tempo of 3-1-1-0 for example, means

lowering for 3 seconds, pausing at the bottom for 1 second, returning to the start posi-

tion in 1 second, and not pausing at the top before starting the next rep.

• Finish each workout with stretching for the tight muscle groups only if desired.

• Start every strength workout with this warm-up circuit and specific warm-up sets.

General Warm-up Circuit

• Do not rest between exercises. Repeat the circuit one more time.

1) Prisoner Squat – 15 reps

2) WYLIT – 10 reps per movement

3) Alt Reverse Lunge – 10 reps

4) “T” Pushup – 10 reps



Day 1 – Workout A: 40 Second Metabolic Fire-Up

• Start with the general bodyweight warm-up circuit.

1A) Total Body Extension – 40 seconds

1B) Spiderman or Regular Pushup – 40 seconds

1C) Iron Cross – 40 second hold

1D) Switch Lunge – 40 seconds per side

1E) Mountain Climber – 40 seconds

• Rest 20 seconds between exercises and between sides.

• Go through the circuit 2 times.

2A) Prisoner Squat Jump – 40 seconds

2B) T-Pushup (alternating sides) – 40 seconds

2C) Prisoner Split Squat – 40 seconds per side

2D) Plank-to-Triceps Extension – 40 seconds



3) Punisher Squat – 40 seconds squats + 20 second hold

• Do 4 rounds.

4A) RKC Plank – 40 seconds

4B) X-Body Mountain Climber (alternating) – 40 seconds

4C) Rock Plank – 40 seconds

4D) Side Plank – 40 seconds per side

4E) Spiderman Climb or Spiderman Pushup – 40 seconds


• Go through the circuit 1-2 times.

Finish with Static Stretching for tight muscle groups

Day 2 – Off

• Walk for 30 minutes and do static stretching for tight muscle groups



Day 3 – Workout B: Metabolism to the Max

• Start with the general bodyweight warm-up circuit.

1A) Maximus Pushup – AMRAP (1-1-1-1)

1B) Pull-up – AMRAP (2-0-1-0)

1C) 1-Leg Bench Squat – 10 reps per side (3-0-1-0)

1D) Maximus Pushup – AMRAP (1-1-1-1)

1E) Chin-Up – AMRAP (2-0-1-1)



AMRAP= As Many Reps As Possible

2A) Low-Box Jump – 10 reps

2B) Dips or Close-Grip Pushups – AMRAP (2-0-1-0)

2C) Bulgarian Split Squat – 15 reps per side (2-0-1-0)

2D) TRX Bodyweight Row – AMRAP (2-0-1-1)



Day 4 – Off

• Walk for 30 minutes and do static stretching for tight muscle groups



• Day 5 – Workout C: Fahrenheit 451 Rep Challenge: Start with the general bodyweight warm-up circuit.

Fahrenheit 451 Rep Challenge:

1) Total Body Extension – 100 Reps

2) Close Grip Pushup - 50 Reps

3) Burpee - 25 reps

4) Cross Body Mountain Climber w/ feet elevated – 50 reps (25 per side)

5) Bodyweight Squat – 100 Reps

6) Plank to Triceps Extension - 50 reps

7) Rocking Plank – 50 reps

8) Burpee – 26 Reps

*Complete all 451 reps to finish the challenge. Only rest as needed. You can go through

all the reps at once or break them up. Keep track on total time and try to beat it next

week.

Day 6 & 7 – Off Day

Walk for 30 minutes and do static stretching for tight muscle groups


Exercise Descriptions – Warm Up

Prisoner Squat

• Stand with your feet just greater than shoulder-width apart.

• Clasp your hands behind your head. Keep your elbows back and shoulder blades

pulled together to work the upper back.

• 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.

• Do not round your lower back.

• Push with your glutes, hamstrings, and quadriceps to return to the start position.

W • Lie on your chest on a ball and stick your arms out in front of you at a slight angle

away from your body (“W position”). • Squeeze the muscles between your shoulder blades and tuck the elbows back into

your sides. This is similar to the prone stick-up. • Slowly return to the start position. Try to limit the use of your deltoids/shoulders.



Y • Lie on your chest on a ball and stick your arms out in a “Y-position” with thumbs up. • Squeeze the muscles between your shoulder blades and raise your arms a few inches. • Slowly return to the start position. • Try to limit the use of your deltoids/shoulders and focus on using the muscles be-

tween your shoulder blades (middle trapezius and rhomboids).

T • Lie on your chest on a ball and stick your arms out in a “T-position” with thumbs up. • Squeeze the muscles between your shoulder blades and raise your arms a few inches. • Slowly return to the start position. • Try to limit the use of your deltoids/shoulders and focus on using the muscles be-

tween your shoulder blades (middle trapezius and rhomboids).



Reverse Lunge • Stand with your feet shoulder-width apart. Hold DB’s in each hand.

• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing

something between your cheeks.

• Step backward with left leg, resting the toe on the ground.

• Squat straight down with the right leg supporting the body weight. Lower yourself

until your right thigh is parallel to the floor.

• Return to the start position by pushing with the muscles of the right leg. Focus on

pushing with glutes and hamstrings. Do all reps on one side then switch.

T-Pushup • Keep the abs braced and body in a straight line from toes 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. • Push off to return to the start position. • As you come up, rotate to one side and point that arm towards the ceiling. • Alternate sides with each rep.



Total Body Extension • Start in the standing position as if you were going to do a bodyweight squat. • Dip down quickly into a quarter squat and swing your arms behind you by your sides. • Explode up and extend your body onto your toes, raising your arms overhead. • Control the descent back and in one movement return to the dip before exploding

back up again. • This is a non-impact replacement for jumping.

Spiderman Push-up

• 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 re-

turn 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 twist your hips.



Iron Cross

• Hold those dumbbells out there as long as you can, aiming for 30-60 seconds. Start

L Switch Lunge (Bodyweight)

• Do a reverse lunge for your left leg by stepping back with your right leg.

• Then step forward with your right leg so that you do a forward lunge working the

right leg.

• Continue for all reps moving one leg then switch.

• Do this for 40 seconds and then switch sides.

• Video:

http://www.youtube.com/watch?v=iIfE_YYyayg

http://www.youtube.com/watch?v=iife_yyyayg

http://www.youtube.com/watch?v=iife_yyyayg



Mountain Climbers

• 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

to your chest. Do not let your hips sag or rotate.

• Keep your abs braced and slowly return your leg to the start position.

• Alternate sides until you complete all of the required repetitions.

Prisoner Squat Jumps

• Stand in the start position for the Prisoner Squat.

• Squat down and jump up as high as possible, keeping your hands behind your head.

• Bend your knees when you land to absorb the force with your muscles.

• As soon as you land, jump up again.



T-Pushup

• Keep the abs braced and body in a straight line from toes to shoulders.


• Slowly lower yourself down until you are 2 inches off the ground.

• Push off to return to the start position.

• As you come up, rotate to one side and point that arm towards the ceiling.

• Alternate sides with each rep.

Prisoner Split Squat

• Stand with your feet shoulder-width apart and hands clasped behind your head.

• Step forward with your one leg, taking a slightly larger than normal step.

• Press the front of your back foot into the ground and use it to help keep your balance.

The back knee should also be bent.

• 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, but don’t step back. Stay in a split-squat stance.

• Perform all reps for one leg and then switch.



Punisher Squat

• Stand with your feet just greater than shoulder-width apart.




• Don’t let your lower back become rounded.

• Continue this movement for 40 seconds.

• After the 40 seconds, hold the bottom of the squat position for 20 seconds. Be sure

your back doesn’t round.

• Repeat this for the prescribed reps.

RKC Plank Plank

• Lie on your stomach on a mat.

• Raise your body in a straight line and rest your bodyweight on your elbows and toes

so that your body hovers over the mat.

• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them

as if someone was about to punch you in the stomach, but breath normally.

• Squeeze every muscle in your body and keep constant tension throughout the entire

time.

• Hold this position for the recommended amount of time.



X-Body Mountain Climber

• 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

to your opposite shoulder. Do not let your hips sag. • Keep your abs braced and slowly return your leg to the start position. • Alternate sides until you complete all of the required repetitions.

Rocking Plank

• Lie on your stomach on a mat. Raise your body in a straight line and rest your body-

weight on your elbows and toes so that your body hovers over the mat.



• Shift forward so your chest moves toward your hands.

• Then shift back into the traditional plank position. Continue for 60 seconds.

• http://www.youtube.com/watch?v=nZTYHI_NpVQ <= Youtube clip

http://www.youtube.com/watch?v=nztyhi_npvq



Side Plank

• Lie on a mat on your right side.

• Support your bodyweight with your knees and on your right elbow.

• Raise your body in a straight line so that your body hovers over the mat.

• Keep your back straight and your hips up. Hold your abs tight. Contract them as if

someone was about to punch you in the stomach, but breath normally.

• Hold this position for the recommended amount of time. Switch sides.

Spiderman Climb

• Brace your abs. Start in the top of the pushup 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.



Maximus Push-up

• Keep the abs braced and body in a straight line from toes/knees to shoulders.


• Slowly lower yourself down until half way and pause 1 second.

• Go all the way down and pause 1 second. you are an inch off the ground.

• Push through your chest, shoulders and triceps to return to the start position and pause

1 second.

• Keep your body in a straight line at all times.

Pull-up

• Grasp the bar with an overhand, wide grip.

• Pull yourself up until your chin is over the bar.



1-Leg Squat on Bench

• Stand on the end of a bench with one foot and let the other hang down.

• Push your hip back and squat as low as you can.

• Contract your glutes and hamstrings to push back up to the start position.

Maximus Push-up

• See page 19



Chin-ups

• Take underhand grip on the bar with the palms facing you.

• Pull your body up until the chest reaches bar level.

• Slowly lower yourself but do not let your body swing and do not use momentum

Low Box Jump

• Stand in front of a box, step or bench about 6-8 inches high.

• Jump onto the bench and land with your knees and hips bent, allowing your muscles

to absorb the force. Step back off the bench and repeat for all reps.

• Increase the box, step, or bench height as high as safely possible.

• Make sure you are jumping onto something on a non-slip surface.

• SAFETY FIRST!



Dips

• Grab the dip bars, bend your knees, and raise them towards your chest so that your

hips and knees are bent 90 degrees. Keep your abs braced. Lean forward.

• Slowly lower your body until there is a 90 degree angle between your upper and low-

er arm. Press back up using chest, triceps and shoulders.

Bulgarian Split Squat

• Stand with your feet shoulder-width apart. Hold dumbells in each hand if needed.

• 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.



TRX Bodyweight Row ▪ Grab the straps and take 2 steps backward. Lean back and rest the weight on heels.

▪ Hold the straps with your palms facing together.

▪ Keep the abs braced and body in a straight line from heels to shoulders.

▪ Row your body up until your chest is at strap height.

▪ Slowly return to the start position.


Day 5 – Workout C: Fahrenheit 451 Rep Challenge:

Total Body Extension

• See page 12

Close-grip Pushup

• Keep the abs braced and body in a straight line from toes/knees to shoulders.

• Place the hands on the floor shoulder-width apart.

• Slowly lower yourself down until you are an inch off the ground.

• Tuck your elbows into your sides as you lower your body.

• Push through your chest, shoulders and triceps to return to the start position.

• Keep your body in a straight line at all times and elbows tucked in.



Burpees • Stand with your feet shoulder-width apart. • Drop down onto your hands and feet, then thrust your feet back so you are in a push-

up position. Thrust your feet back in and then stand up. • You can add a vertical jump at the end as well.

X-Body Mountain Climber with Feet on Ball (Or Bench) • Place your hands on the floor and feet on the ball or bench. Brace your abs.

• Bring your left knee towards your right elbow across your body.

• Keep your abs braced and body in a straight line.

• Return the leg to the start position and alternate sides.



Bodyweight Squat • Stand with your feet just greater than shoulder-width apart.




• Don’t let your lower back become rounded.

• Push with your glutes, hamstrings, and quadriceps to return to the start position.

Plank with Triceps Extension

• Raise your body in a straight line and rest your bodyweight on your elbows and toes

so that your body hovers over the mat.



• Now contract your triceps and press your palms into the ground and push your body

up to the push-up position – taking 2 seconds to do it.

• Slowly return to the start position.



Rocking Plank

• See page 17

Burpee

• See page 25


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early to rise publishing, llc. · 3) whenever you start a new program, use lighter weights than...

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