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Today you’ll discover my three favourite abdominal exercises, and none of them involve lying on your back, curling your shoulder blades up off the ground or doing situps. These exercises are the Ab Wheel, stability ball Jackknife and the Mountain Climber.

Also, you may choose to do these exercises in circuit fashion for a powerful ab workout that doesn’t put any stress on your low back.

Now, for the ab wheel, rest on your knees and begin in the upright position. Rollout and then squeeze your abs to come back up.

From there, move immediately into the jackknives. So, with your elbows on the bench and your feet resting on the ball, keep your body in a straight line and brace your abs. Next, bring your knees into your chest, and then back out. Instead of placing your elbows on the bench, you can easily do this exercise by placing your hands on the ground.

You can also add in some variations of the stability ball jackknife, including the 1-Legged Jackknife and the stability ball jackknife rotation. For the rotation, simply bring your knees up and in to one side and then switch to the other side.

The final exercise is the Mountain Climber with a x-body rotation. So, staring from the push up position, then bring yoru knee up to your opposite arm, alternate sides.

So those are my favourite abs exercises you can do in a circuit to burn fat and get ripped abs.

By Craig Ballantyne.
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Today, I’m going to show you 3 ways that you can do interval training at home with no equipment. So, forget about the fancy treadmill and elliptical machines, all you’ll need for this workout is a dumbbell for two of the exercises along with your bodyweight.

The first exercise I’m going to show you are dumbbell Swings. This exercise can also be done with a kettlebell. So, what you will do is perform a series of swings for 30 seconds, and then rest 30-60 seconds, or however long you need, and then repeat that 6 times. A swing is similar to the squat motion, but it involves a lot of power from your hips and not a lot from your arms.

So, holding the dumbbell with both hands against your body in front, place your feet a little bit wider than hip width apart, push your hips back, and then swing up. You should be using a lot of hip power to perform this movement.

The next exercise you can do are Burpees. This fat burning exercise can be done a couple of different ways. You can drop down, kick your feet out, back in and then jump up, or you can make it more difficult by including a push-up into the Burpee. For this particular movement, you would go down, kick your legs out, push-up, legs in, and jump up.

The last exercise you can do is the dumbbell Squat Press. For this exercise, place the dumbbells palms facing out and next to your head, then squat down and as you come back up press the dumbbells straight up over head. Repeat that motion for 30 seconds or 20 repetitions and then take a minute rest and repeat 5-6 times. This is a great total body exercise.

So, there are the 3 fat-burning interval program type exercises you can do at home to burn a lot of calories and blast away the fat.

By Craig Ballantyne.
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The beauty of this workout is that you can do it in only a small amount of space because you will be using just your bodyweight and kettlebells. If you don’t have a KB, then you can easily substitute it for a dumbbell.

Secondly, this workout is also known as the 10 x 20, in that there are 10 exercises at 20 repetitions each. So, as you make your way through this circuit you will not take any breaks until you’ve completed all the exercises. Once there, take a minute or two to take a rest, and then repeat up to two more times.

The first exercise is a Kettlebell Squat. For this exercise, hold the KB at chest height in front of you, push your hips back, squat down, and then drive up. Repeat for 20 reps.

The next exercise is known as the Extended Push up. It will be a regular push up with a slight twist in that your hands will be in front of your head. This makes the push up exercise a bit more difficult, especially on your abdominals when you are at the bottom of the exercise. Each workout, try to extend a little bit more.

After all the reps are completed for the push ups, you’ll follow with 20 repetitions of Kettlebell Swings. Now, this exercise is not a squat, but instead more of an RDL type of movement. Take the KB back between your legs, push your hips back and really thrust them to drive the KB upward to shoulder height. In this exercise, you’re arms will not be doing any of the work; they are simply along for the ride. Be sure to keep your back flat.

Immediately from there, go into 20 repetitions per side of Walking Lunges. If you don’t have a lot of space, then you can just do the lunges in place, alternating sides.

Now it’s time to get into single arm exercise with the kettlebell. First up is the High Pull exercise for 10 reps per side. So, swing the KB down between your legs and then up to shoulder height.

Following that exercise you’ll go to the ground for a series of Mountain Climbers. Position yourself as if you were going to do a push up, next, bring your knee up to your chest and then back out. Make sure to keep your hips down and abs braced. Alternate sides.

Once you’ve finished with that exercise you’ll do the 1-Arm Kettlebell Swing. This exercise is very similar to the High Pull, but you will keep your arm straight throughout. Do 20 repetitions per side.

Next up, you’ll do 20 Close Grip Push ups. If you want to make this exercise a little bit harder, then put your feet up for decline Close Grip Push ups or conversely, kneeling if you want to make it easier. So, position your hands shoulder-width apart, and as you go down, tuck your elbows into your sides.

After the push ups, you’ll do a Kettlebell 1-Arm Row. So, with a staggered and strong stance, start with the KB straight down below you and palm facing your feet. Next, as you bring the KB up to your abdomen, rotate it toward your body.

To finish off the workout, you will do 20 Stability Ball Leg Curls. So, on the floor with your feet up on the ball, bridge your hips up and curl the ball in and out. Be sure to keep your hips up and in a straight line during this exercise.

By Craig Ballantyne.
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I’m here at the park where I’m going to do my interval training and bodyweight exercises. Today I’m going to show you some fun stuff to do without a single piece of equipment. All I’m going to do are some dynamic stretches and bodyweight movements.

First, start with high-knee runs and return with butt kicks. Next move down and back going side to side while squatting. Follow that up with elbow to instep lunges followed by inchworms.

The next exercises you can do are duck-unders and step overs. Both of these are great if your hips are tight. These 2 exercises will really loosen them up.

Next, I want to slowly make my way into some hard sprints with the first 2 being on an intensity level of a 6 out of a 10. After that, you will sprint at a 9 out of a 10 (about 25 seconds). After you are done with your sprints, you will want to do a bodyweight exercise of 20 pushups. Rest about 20 seconds and repeat the sprints. This time you can do prisoner lunges. Rest 20 seconds and sprint again and back down into a plank position. Run a sprint again and back and then move down into a side plank.

I like to mix it up with a side movement down and back. Follow this up with some more pushups or close grip pushups. Any type of agility patterns with some bodyweight exercises will work. No need for any equipment, just lots of fresh air!

By Craig Ballantyne.

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Bodyweight exercise training is a cheap, fast, and effective way to burn fat without cardio exercise. You really dont need to go to a gym if you want to lose weight, burn belly fat, and get a flat stomach.

You know why? Because the truth is that diet is the most important part of fat loss, and as long as you have a good diet and you are eating fewer calories than you need, youll be able to lose weight and burn belly fat with almost any program.

But in todays crazy economy, most folks dont have the money to join a gym or get a personal trainer or have a treadmill at home, so we have to find cheaper and even FREE ways to burn belly fat.

So I want to give you this seven exercise bodyweight circuit that really targets the body for fat loss. We dont need any fancy equipment, and you can do this in the comfort of your own home, anytime of the day. You could also do it while traveling.

Below is an outline of the seven-exercise circuit:

1)Jumping Jacks
2)Y-squat
3)Spiderman Push-up
4)Reverse Lunge
5)Plank-to-Push-up
6)Prisoner Siff Squat
7)Cross Body Mountain Climber

For each of these exercises you will want to perform 8-12 repetitions and if you are really strong and fit, then you could even do as many at 15 repetitions. Go through the circuit with no rest between exercises. Once completing the circuit, rest for 1 minute and then repeat the circuit up to 3 times in total.

By Craig Ballantyne.
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This is the superhero exercises section of my Turbulence Training workouts. I’m going to show you the 2 exercises that you will find in my programs that tend to cause a lot of confusion because my TT followers just don’t know what the heck I’m talking about; Spiderman push-ups and Spiderman lunges/climbs.

For the Spiderman push-up, you want to start by getting into a regular push- up position. As you come down, bring your knee up to your elbow, back down, and then alternate sides.

To perform the Spiderman push-up exercise correctly, try to keep your body in a straight line and minimize the rotation in the hips. You should have good mobility in your hips which will allow you to do this exercise.

This is a very difficult push-up when done with proper form because when you bring your elbow to your knee you are going from 4 stabilizing points to only 3.

Therefore, you are increasing the stress load on your body, as well as working your abdominals. A hard exercise to perform, the Spiderman push-up is a great total body exercise.

The Spiderman lunge or climb as it is more commonly known amongst my readers is another Turbulence Training exercise that has a tendency to cause confusion. To do this exercise, get into the top of the push-up position, keep your hips down, and bring one foot up right next to your hand. Return your foot to the original position and then alternate sides.

For beginners or those with poor flexibility, be careful not to overstretch in this exercise.

For example, I would suggest to beginners to only bring your foot up half way, and as your mobility increases, slowly work your way to bringing your foot up right beside your hand. The purpose of the Spiderman climb is to keep your abs braced, and to work your abdominals for endurance.

So that is the Spiderman push-up and the Spiderman lunge, the two superhero exercises from the Turbulence Training for Fat Loss program.

By Craig Ballantyne.
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