TT Home Workout Revolution. Workout. program. Craig Ballantyne, CTT. TT HWR 12-Week Workout Program

Transcription

1 TT Home Workout Revolution Workout program Craig Ballantyne, CTT TT HWR 12-Week Workout Program 1

2 Table of Contents 5 Home Workout Revolution Workout Guidelines 6 Week 1 Workouts 9 Week 2 Workouts 12 Week 3 Workouts 15 Week 4 Workouts 20 Week 5 Workouts 24 Week 6 Workouts 27 Week 7 Workouts 30 Week 8 Workouts 33 Week 9 Workouts 36 Week 10 Workouts 40 Week 11 Workouts 43 Week 12 Workouts TT HWR 12-Week Workout Program 2

3 Welcome to the New Home Workout Revolution System You re about to take part of something more than just workouts you can do at home. There s a reason I called this the Home Workout Revolution System. Inside these short-burst, metabolic workouts are the ultimate fat loss key to finally shredding the most stubborn fat and keep it off forever. You ll discover a variety of the NEW revolution system, ladder workouts, bootcamp style workouts and more using this ultimate fat loss key. Not only that, but you ll have MORE than enough workouts to keep the weight off for good, all without having to step into a gym ever again. Whether you only have 4 minutes, 12 minutes and even 19 minutes, you ll find these workouts to be the shortest, yet most effective you ve ever experienced, and I promise you you ll finally unlock the body you deserve. This is something you ve been searching for not just another home workout program a REVOLUTION. In fact, I m willing to you pay for you transforming your life. Join me and discover how you can earn thousands of dollars just for losing weight, building relationships and more. Join me here: Your friend and coach, Craig Ballantyne, CT T Certified Turbulence Trainer Creator, The Turbulence Training World Welcome to it! TT HWR 12-Week Workout Program 3

4 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 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. Copyright CB Athletic Consulting, Inc. TT HWR 12-Week Workout Program 4

5 Home Workout Revolution Workout Guidelines 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. Train with Home Workout Revolution Workouts no more than 4 days per week. Do 30 minutes of low-intensity exercise on off-days, but don t let this workout impair your recovery or limit your performance real workouts. No matter what your fitness level, you must drop down to a 3/10 intensity level between workout intervals Start every workout with this warm-up circuit. The Bodyweight Warm-up Circuit Go through the circuit ONCE using a tempo for each exercise. 1A Prisoner Squat 10 reps 1B Prisoner Lunge 6 reps/side X-Body Mountain Climber 6 reps/side 1D Leg Swing 20 reps/side 1E Jumping Jack 20 reps TT HWR 12-Week Workout Program 5

6 Week 1 12-Week HWR Workout Manual Day 1 20/10 Workout # 1 The 12-Minute Bodyweight Workout Do the following circuit as shown one time. 1A Jumping Jacks 20 seconds on, 10 seconds off, x 4 rounds 1B Close-Grip Pushups 20 on, 10 off x 4 rounds (just hold top position if tired) Bodyweight Squats 20 on, 10 off x 8 rounds 1D Mountain Climbers 20 on, 10 off x 4 rounds (just hold top position if tired) 1E Prisoner Lunges 20 on, 10 off x 4 rounds TT HWR 12-Week Workout Program 6

7 Day 2 20/10 Workout # 3 The 19-Minute Bodyweight Workout Do the following circuit as shown one time. 1A Low Box Jumps 20 on, 10 off x 8 rounds 1B TRX Rows or Jumping Jacks 20 on, 10 off x 4 rounds Spiderman Pushup 20 on, 10 off x 4 rounds 1D Bodyweight Squat 20 on, 10 off x 8 rounds 1E Plank 20 on, 10 off x 8 rounds 1F Jumping Jacks 20 on, 10 off x 6 rounds TT HWR 12-Week Workout Program 7

8 Day 3 20/10 Workout # 6 The 10-Minute Bodyweight Workout Do the following circuit as shown one time. 1A Total Body Extension 20 on, 10 off x 4 rounds 1B Pushups 20 on, 10 off x 4 rounds Jumping Jacks 20 on, 10 off x 4 rounds 1D Mountain Climbers 20 on, 10 off x 4 rounds 1E Close-Stance Bodyweight Squat 20 on, 10 off x 4 rounds (Optional) Bodyweight Workout # 10 Bodyweight Cardio Do 40 reps per exercise. Do not rest or rest as little as possible between exercises. Perform 2 rounds and rest for 1 minute between rounds. The first time you do this workout just complete 1 round. 1A Jumping Jacks 1B Run in Place 40 per side Skater Hops 20 per side 1D Bodyweight Squat 1E 1F 1G X-Body Mountain Climber 20 per side Side to Side Jump 20 per side Push-Up or Kneeling Push-Up 1H Seal Jump 1I 1J Walking Lunge 20 per side Split Shuffle 20 per side TT HWR 12-Week Workout Program 8

9 Week 2 12-Week HWR Workout Manual Day 1 Bodyweight Workout # 4 The Big 12 Circuit Do the following circuit 3 times, resting one minute between circuits. 1A Close-Stance Bodyweight Squat 15 reps 1B Close-Grip Push-Up 10 reps Jumping Jacks 20 reps 1D Reverse Lunge 10 reps per side 1E Inchworm 6 reps 1F Run in Place 20 seconds 1G Mountain Climber 10 reps per side 1H Total Body Extension 8 reps 1I Calf Jump 10 reps 1J Reaching Lunge 8 reps per side 1K Decline Push-Up or Regular Push-Up 12 reps 1L Run in Place 20 seconds (Optional) Bodyweight Workout # 12 The Punisher Do the following exercise 8 times, resting as little as possible. 1A Close-Stance Bodyweight Squat 20 seconds squats followed by a 10 second hold in bottom position. TT HWR 12-Week Workout Program 9

10 Day 2 Bodyweight Workout # 5 The Bodyweight 300 Challenge Do the following circuit once, resting as little as possible between exercises. Record your time. Beat it each week. 1A Bodyweight Row or TRX Row (20) 1B Diagonal Lunge (25/side) Close-Grip Pushups (40) 1D Skater Hops (50/side) 1E Mountain Climbers (20/side) 1F Prisoner Squat (30) 1G Bodyweight Row or TRX Row (20) (Optional) Ladder Workout # 6 The Ripped Abs Ladder Do the following superset, resting for 10 seconds between exercises. In the first superset, you will perform 8 reps of each exercise. In the next superset, you will perform 7 reps of each exercise. Continue in this fashion until you complete 1 rep of each exercise. 1A T Pushups (8/side...1/side), rest 10 secs 1B Bodysaw (8...1), rest 10 secs TT HWR 12-Week Workout Program 10

11 Day 3 20/10 Workout # 2 The 15-Minute Bodyweight Workout Do the following circuit as shown one time. 1A Total Body Extensions (TBX) 20 on, 10 off x 8 rounds 1B Decline or Regular Pushups 20 on, 10 off x 4 rounds Wall Squats 20 on, 10 off x 6 rounds 1D X-Body Mountain Climbers 20 on, 10 off x 4 rounds 1E Prisoner Squats 20 on, 10 off x 8 rounds (Optional) Abs Workout # 1 The Abs 20/15 Circuit Do the following circuit twice, resting 1 minute between circuits. 1A Total Body Extension (20) 1B Bodysaw (15) Close-Stance Bodyweight Squat (20) 1D Mountain Climbers (15/side) 1E Switch Lunge (20) (10/side) 1F X-Body Mountain Climber (15/side) 1G Chop (20/side) TT HWR 12-Week Workout Program 11

12 Week 3 12-Week HWR Workout Manual Day 1 Bodyweight Workout # 1 The New 5 Rounds of 5 Do each exercise for 40 seconds, resting 20 seconds before moving to the next exercise. Rest 1 minute at the end of each round before moving to the next round. round #1 1A Jumping Jacks 1B Bodyweight Squats T-Push- Ups (alternate sides) 1D Repeated Squat Jumps 1E Prisoner Lunges round #2 1A Push-Up 1B Prisoner Squat Squat Thrust 1D Duck Under 1E Burpee round #4 1A Split Shuffle 1B Side to Side Jump Side Plank (40 seconds per side) 1D Total Body Extension 1E Run in Place round #5 1A Side Step 1B Close-Grip Push-Up Lateral Lunge 1D Mountain Climber 1E Seal Jump round #3 1A Seal Jump 1B Spiderman Climb Get Up 1D Side-Step 1E Run in Place TT HWR 12-Week Workout Program 12

13 Day 2 20/10 Workout # 4 The 18-Minute Bodyweight Workout Do the following circuit as shown one time. 1A Elevated Pushup 20 on, 10 off x 4 rounds (alternate sides every 20 seconds) 1B Total Body Extension 20 on, 10 off x 8 rounds Side Plank 20 on, 10 off x 8 rounds 1D Jumping Jacks 20 on, 10 off x 4 rounds 1E Run In Place 20 on, 10 off x 8 rounds 1F Spiderman Climb 20 on, 10 off x 4 rounds (Optional) Challenge Workout # 4 The Take Away Challenge Set your timer. Start with 10 reps of any type of squat followed by any kind of pushup. Goblet Squat and Spiderman Climb Pushup example: Knock out 10 reps for each, resting as little as possible. Then do 9 reps, resting as little as possible. Then 8 reps 7 reps 6 reps etc. Stop the clock. Cool down with 2-3 min of stretching. TT HWR 12-Week Workout Program 13

14 Day 3 20/10 Workout # 15 The SCREACH Do the following circuit as shown one time: 1A Bulgarian Split Squat (alternate sides with each round) 20 on, 10 off x 6 rounds 1B SCREACH 20 on, 10 off x 4 rounds Alternating Lateral Lunge 20 on, 10 off x 6 rounds 1D Inchworm 20 on, 10 off x 4 rounds 1E Jumping Jacks 20 on, 10 off x 4 rounds (Optional) Ladder Workout # 2 The Metabolic Trio Do the following circuit, resting only when needed. In the first circuit, you will perform 8 reps of each exercise. In the next circuit, you will perform 7 reps. Continue in this fashion until you complete 1 rep of each exercise. Then, work your way back up. The next circuit will then be 2 reps, etc. Continue until you complete 8 reps of each exercise. 1A Narrow-Stance Goblet Squat or Bodyweight Squat ( ) 1B Close-Grip Pushups ( ) Skater Hops (8/side 1/side 8/side) TT HWR 12-Week Workout Program 14

15 Week 4 12-Week HWR Workout Manual Day 1 Bodyweight Workout # 2 The 30/15 Circuit Do each exercise for 30 seconds, resting 15 seconds before moving to the next. Rest 60 seconds after completing each circuit. Go through each circuit once. circuit #1 1A Prisoner Squat 1B Lateral Lunge (Alternating) T Pushup 1D Total Body Extension 1E Mountain Climbers circuit #2 1A Lateral Jumps 1B Alternating Reverse Lunge Close-Grip Push- Ups 1D Bodyweight Squat 1E Spiderman Climb circuit #4 1A Lunge Jumps 1B Skater Hops Decline Push-Up 1D Prisoner Lunge 1E Total Body Extension circuit #5 1A Burpees 1B Split Shuffle X-Body Mountain Climber 1D Diagonal Lunge 1E Run-in-Place circuit 3 1A Split Squat 1B Split Squat Jumping Jacks 1D Elevated Pushups (20s/side) 1E Bodysaw (Optional) Workout #8 on next page TT HWR 12-Week Workout Program 15

16 Do the following circuit as shown one time. (Optional) 20/10 Workout # 8 The 10-Minute Bodyweight Shuffle 1A Split Shuffle 20 on, 10 off x 4 rounds 1B Close-Grip Pushups 20 on, 10 off x 4 rounds Diagonal Lunge 20 on, 10 off x 4 rounds 1D Spiderman Climb 20 on, 10 off x 4 rounds 1E Bodyweight Squat 20 on, 10 off x 4 rounds TT HWR 12-Week Workout Program 16

17 Day 2 Bodyweight Workout # 9 The Bootcamp 3-Circuit Workout Do the following circuit twice, resting 1 minute between circuits. Each exercise should be performed for 30 seconds. Rest 1 minute and then move onto circuit 2. 1A Prisoner Squat 1B T Pushups Skater Hops 1D Diagonal Lunge 1E Squat Shuffle Do the following circuit twice, resting 1 minute between circuits. Each exercise should be performed for 30 seconds. Rest 1 minute and then move onto circuit 3. 2A Burpee 2B Switch Lunge 2C X-Body Mountain Climber Do the following circuit twice, resting 1 minute between circuits. Each exercise should be performed for 30 seconds. Rest 1 minute and then move onto circuit 4. 3A Close-Grip Pushup 3B Close-Stance Bodyweight Squat 3C Inchworm 3D Split Shuffle 3E Squat Thrust (Optional) Workout #7 on next page TT HWR 12-Week Workout Program 17

18 (Optional) 20/10 Workout # 7 The 10-Minute Bodyweight Conditioning Workout Do the following circuit as shown one time. 1A Run-in-Place 20 on, 10 off x 4 rounds 1B Spiderman Climb Pushup 20 on, 10 off x 4 rounds Switch Lunge (alternate sides every 20s) 20 on, 10 off x 4 rounds 1D Burpee 20 on, 10 off x 4 rounds 1E Jumping Jacks 20 on, 10 off x 4 rounds TT HWR 12-Week Workout Program 18

19 Day 3 20/10 Workout # 11 The 16-Minute Total Body Revolution Do the following circuit as shown one time. 1A Jumping Jacks 20 on, 10 off x 4 rounds 1B Bodyweight Squats 20 on, 10 off x 8 rounds Pushups 20 on, 10 off x 4 rounds 1D Switch Lunges 20 on, 10 off (alternate legs with each round) x 6 rounds 1E Spiderman Climb 20 on, 10 off x 4 rounds 1F TRX Row or Run in Place 20 on, 10 off x 6 rounds (Optional) Ladder Workout # 5 The Conditioning Ladder Do the following circuit, resting only when needed. In the first circuit, you will perform 8 reps of each exercise. In the next circuit, you will perform 7 reps of each exercise. Continue in this fashion until you complete 1 rep of each exercise. 1A Burpees (8...1) 1B Split Shuffle (8/side...1/side) Total Body Extension (8...1) TT HWR 12-Week Workout Program 19

20 Week 5 12-Week HWR Workout Manual Day 1 Bodyweight Workout # 6 The Bodyweight 400 Challenge Do the following circuit once, resting as little as possible between exercises. Record your time. Beat it each week. 1A 10 Burpees 1B 30 Total Body Extensions 30 Decline Push- Ups 1D 10 Chin-ups 1E 1F 1G 20 Prisoner Reverse Lunges (10 per side) 10 Squat Thrusts 30 Bodyweight Squats 1H 20 Bodyweight Rows or TRX Rows 1I 1J 30 X-Body Mountain Climbers (15 per side) 10 Chin-Ups 1K 20 Close-Grip Pushups 1L 30 Star Shuffles (30 per side) 1M 10 Squat Thrusts 1N 20 Prisoner Lunges (10 per side) 1O 30 Spiderman Climbs (15 per side) 1P 60 Jumping Jacks (Optional) Workout # 9 on next page TT HWR 12-Week Workout Program 20

21 (Optional) 20/10 Workout # 9 The 10-Minute Total Body Bodyweight Workout Do the following circuit as shown one time. 1A Prisoner Squat 20 on, 10 off x 4 rounds 1B Decline Pushups 20 on, 10 off x 4 rounds Total Body Extension 20 on, 10 off x 4 rounds 1D X-Body Mountain Climber 20 on, 10 off x 4 rounds 1E Run-in-Place 20 on, 10 off x 4 rounds TT HWR 12-Week Workout Program 21

22 Day 2 Challenge Workout # 5 The Pull-up/ Pushup/Squat Challenge Do the following circuit 3 times. Do as many reps as possible in 1 minute of each exercise. Write down how many reps you were able to do and try to beat that each time you do this challenge. 1A Pull-ups As many as possible in 1 minute 1B Pushups As many as possible in 1 minute Bodyweight Squats As many as possible in 1 minute TT HWR 12-Week Workout Program 22

23 Day 3 20/10 Workout # 3 The 19-Minute Bodyweight Workout Do the following circuit as shown one time. 1A Low Box Jumps 20 on, 10 off x 8 rounds 1B TRX Rows or Jumping Jacks 20 on, 10 off x 4 rounds Spiderman Pushup 20 on, 10 off x 4 rounds 1D Bodyweight Squat 20 on, 10 off x 8 rounds 1E Plank 20 on, 10 off x 8 rounds 1F Jumping Jacks 20 on, 10 off x 6 rounds (Optional) Abs Workout # 2 The Abs 20/20 Circuit Do the following circuit 3 times, resting 1 minute between circuits. 1A Lunge Jumps (10/side) 20 total 1B Spiderman Climb (10/side) 20 total Bodyweight Squat (20) 1D X-Body Mountain Climber w/feet Elevated (10/side) 20 total 1E Total Body Extension (20) 1F 12-Week HWR Workout Manual Week 6 TT HWR 12-Week Workout Program 23

24 Week 6 12-Week HWR Workout Manual Day 1 Bodyweight Workout # 3 The Big 10 Circuit Do the following circuit 3 times, resting 1 minute between each circuit, and with as little rest as possible during each circuit. 1A Prisoner Squat 15 reps 1B Elevated Push-Up 6 reps per side Prisoner Diagonal Lunge 10 reps per side 1D Jumping Jacks 30 reps 1E 1F 1G Jump Squat 6 reps Spiderman Climb 10 reps per side Side to Side Jump 8 reps per side 1H Spiderman or Regular Push-Up 12 total reps 1I 1J Total Body Extension 10 reps X-Body Mountain Climber 10 reps per side (Optional) Bodyweight Workout # 13 The Punisher X Do the following exercise 8 times, resting as little as possible. 1A Total Body Extension 20 seconds followed by a 10 second hold in bottom position. TT HWR 12-Week Workout Program 24

25 Day 2 20/10 Workout # 10 The 10-Minute Bodyweight Star Shuffle Do the following circuit as shown one time. 1A Close-Stance Bodyweight Squat 20 on, 10 off x 4 rounds 1B T Pushups (alternating sides) 20 on, 10 off x 4 rounds Alternating Reverse Lunge 20 on, 10 off x 4 rounds 1D Burpees 20 on, 10 off x 4 rounds 1E Star Shuffle 20 on, 10 off x 4 rounds (Optional) Ladder Workout # 3 Total Body Duet Do the following superset, resting only when needed. In the first superset, you will perform 8 reps per side of each exercise. In the next superset, you will perform 7 reps per side. Continue in this fashion until you complete 1 rep on each side of each exercise. 1A Prisoner Switch Lunge (8/side...1/side) 1B Spiderman Pushups (8/side...1/side) TT HWR 12-Week Workout Program 25

26 Day 3 20/10 Workout # 5 The 14-Minute Bodyweight Punisher Do the following circuit as shown one time. 1A Punisher Squat (hold bottom for 10 second rest period) 20 on, 10 off x 4 rounds 1B T-Pushup 20 on, 10 off x 4 rounds (alternate sides every 20 seconds) Split Shuffle or Star Shuffle 20 on, 10 off x 8 rounds 1D Bodysaw 20 on, 10 off x 8 rounds 1E Run-in-Place 20 on, 10 off x 4 rounds (Optional) Challenge Workout # 1- The Bodyweight Challenge Set a timer for five sets of 40 seconds with a 20 second transition time. Count your reps for each set, then record (during the 20 second transition). Rest 1 minute between sets. Repeat up to 3 times trying to match your reps from the first set. 1A Burpee 1B Pull ups Squats 1D Push ups 1E Alternating Prisoner Lunge Cool down with 2-3 minutes of stretching. TT HWR 12-Week Workout Program 26

27 Week 7 12-Week HWR Workout Manual Day 1 Strength & Muscle Workout # 2 The Lunge, Press and Row Do the following circuit 3 times. Each exercise should be performed for 40 seconds, resting 20 seconds between exercises. 1A DB Alternating Lunge 1B DB Neutral Grip Chest Press DB Bent Over Row (Optional) Ladder Workout # 7 The Climbing Abs Ladder Do the following circuit, resting only when needed. In the first circuit, you will perform 6 reps of each exercise. In the next circuit, you will perform 5 reps of each. Continue in this fashion until you complete 1 rep of each exercise. Then work your way back up. Your next circuit will then be 2 reps of each, etc., etc. Continue until you complete 6 reps of each. 1A Goblet Squat or Bodyweight Squat ( ) 1B Spiderman Climb (6/side...1/side...6/side) Alternating Prisoner Lunge (6/side...1/side...6/side) 1D X-Body Mountain Climber (6/side...1/side...6/side) TT HWR 12-Week Workout Program 27

28 Day 2 20/10 Workout # 12 Quad Domination Do the following circuit as shown one time. 1A Total Body Extension 20 on, 10 off x 4 rounds 1B Low Box Jump or Jumping Jacks 20 on, 10 off x 8 rounds Close-Grip Pushup 20 on, 10 off x 4 rounds 1D Bulgarian Split Squat (one leg 20, rest 10, other leg 20, rest 10 = 2 rounds) x 4 rounds 1E Plank 20 on, 10 off x 8 rounds 1F Wall Squat Hold 20 on, 10 off x 8 rounds 1G Bonus 20-minute option: X-Body Mountain Climber 20 on, 10 off x 4 rounds (Optional) Abs Workout # 4 The Abs 100 Circuit Do the following circuit 3 times, resting 1 minute between circuits. 1A T Pushups (10/side) 20 total 1B Swing Lunge (10/side) 20 total Stability Ball Ab Pike (10) 1D Mountain Climbers (20/side) 40 total 1E Stability Ball Jackknife (10) TT HWR 12-Week Workout Program 28

29 Day 3 20/10 Workout # 11 The 16-Minute Total Body Revolution Do the following circuit as shown one time. 1A Jumping Jacks 20 on, 10 off x 4 rounds 1B Bodyweight Squats 20 on, 10 off x 8 rounds Pushups 20 on, 10 off x 4 rounds 1D Switch Lunges 20 on, 10 off (alternate legs with each round) x 6 rounds 1E Spiderman Climb 20 on, 10 off x 4 rounds 1F TRX Row or Run in Place 20 on, 10 off x 6 rounds (Optional) Ladder Workout # 6 The Ripped Abs Ladder Do the following superset, resting 10 seconds between exercises. In the first superset, you will perform 8 reps of each exercise. In the next superset, you will perform 7 reps of each exercise. Continue in this fashion until you complete 1 rep of each exercise. 1A T Pushups (8/side...1/side), rest 10 secs 1B Bodysaw (8...1), rest 10 secs TT HWR 12-Week Workout Program 29

30 12-Week HWR Workout Manual Day 1 Ladder Workout # 1 The Lower/Upper Ladder Do the following superset, resting only when needed. In the first superset, you will perform 12 reps of each exercise. In the next superset, you will perform 11 reps. Continue in this fashion until you complete 1 rep of each exercise. 1A KB/DB Swings or Total Body Extensions (12 1) 1B Decline or Regular Pushups (12 1) Week 8 (Optional) 20/10 Workout # 6 The 10-Minute Bodyweight Workout Do the following circuit as shown one time. 1A Total Body Extension 20 on, 10 off x 4 rounds 1B Pushups 20 on, 10 off x 4 rounds Jumping Jacks 20 on, 10 off x 4 rounds 1D Mountain Climbers 20 on, 10 off x 4 rounds 1E Close-Stance Bodyweight Squat 20 on, 10 off x 4 rounds TT HWR 12-Week Workout Program 30

31 Day 2 Bodyweight Workout # 8 Bootcamp Addiction Do the following circuit twice, resting 1 minute between circuits. Each exercise should be done for 30 seconds. Then move onto circuit 2. 1A Bodyweight Squat 1B Jumping Jacks T-Push up 1D Prisoner Lunge 1E SCREACH Do the following circuit twice, resting 1 minute between circuits. Each exercise should be done for 30 seconds. Then move onto 3. 1A Bulgarian Split Squat (30 seconds/side) 1B Decline Push-Up or Spiderman Push-Up MC to Sprint Start Push-Up Addiction Do as many reps of pushups as possible in 2 minutes the first time you do this, do it for 1 minute. Then rest for one minute and move onto 4. Total Body Extension Punisher Do 20 Total Body Extensions, but on the 20 th rep, hold the bottom position for 10 seconds. Do this 8 times. TT HWR 12-Week Workout Program 31

32 Day 3 Bodyweight Workout # 9 The Bootcamp 3-Circuit Workout Do the following circuit twice, resting 1 minute between circuits. Each exercise should be performed for 30 seconds. Rest 1 minute and then move onto circuit 2. 1A Prisoner Squat 1B T Pushups Skater Hops 1D Diagonal Lunge 1E Squat Shuffle Do the following circuit twice, resting 1 minute between circuits. Each exercise should be performed for 30 seconds. Rest 1 minute and then move onto circuit 3. 1A Burpee 1B Switch Lunge X-Body Mountain Climber Do the following circuit twice, resting 1 minute between circuits. Each exercise should be performed for 30 seconds. Rest 1 minute and then move onto circuit 4. 1A Close-Grip Pushup 1B Close-Stance Bodyweight Squat Inchworm 1D Split Shuffle 1E Squat Thrust (Optional) Bodyweight Workout # 13 The Punisher X Do the following exercise 8 times, resting as little as possible. 1A Total Body Extension 20 seconds followed by a 10 second hold in bottom position. TT HWR 12-Week Workout Program 32

33 Week 9 12-Week HWR Workout Manual Day 1 Bodyweight Workout # 7 The Bodyweight 500 Challenge Do the following circuit once with as little rest as possible between exercises. Record your time. Beat it each week. 1A 50 Low Box Jumps 1B 50 Prisoner Squats 50 Pushups 1D 50 Lunges (25/side) 1E 1F 1G 50 Bodyweight Rows or TRX Rows 50 Stability Ball Leg Curls 50 Stability Ball Rollouts 1H 50 Lateral Lunges (25/side) 1I 1J 50 Split Shuffles (25/side) 50 Jumping Jacks (Optional) Bodyweight Workout # 14 The Iso-X Punisher Do the following exercise 8 times, resting as little as possible. 1A Wall Squat 20 seconds followed by a 10 second hold in bottom position. TT HWR 12-Week Workout Program 33

34 Day 2 20/10 Workout # 13 The Gauntlet Do the following circuit as shown one time. 1A Lunge Jumps 20 on, 10 off x 2 rounds 1B Spiderman Pushups 20 on, 10 off x 4 rounds Lunge Jumps 20 on, 10 off x 2 rounds 1D Total Body Extensions 20 on, 10 off x 6 rounds 1E Decline Pushups 20 on, 10 off x 4 rounds 1F Total Body Extensions 20 on, 10 off x 6 rounds 1G Jumping Jacks 20 on, 10 off x 4 rounds 1H Alternating Diagonal Lunge 20 on, 10 off x 4 rounds 1I Jumping Jacks 20 on, 10 off x 4 rounds TT HWR 12-Week Workout Program 34

35 Day 3 Bodyweight Workout # 11 Bodyweight Supersets superset #1 Do the following superset 3 times, resting for 30 secs between supersets. Then move onto superset 2. 1A Lateral Jump + Push-Up 20 reps (10 jumps per side each with a push-up) 1B Bodysaw 15 reps superset #2 Do the following superset 3 times, resting for 30 secs between supersets. Then move to superset 3. 1A Split Squat with Front Foot Elevated 15 reps per side 1B Elevated Pushups 8 reps per side superset #3 Do the following superset 3 times, resting for 30 seconds between supersets. 1A 1-Leg Deadlift 15 reps per side 1B Mountain Climber 20 reps per side (Optional) Abs Workout # 3 The Metabolic Abs Density Circuit Do the following circuit as many times as possible in 10 minutes, resting only when needed. 1A Chinup w/knee-up (5) 1B Alternating Lateral Lunge (10/side) Stability Ball Jackknife Pushup Combo (10) 1D Jumping Jacks (20) 1E Side Plank w/leg Raise (5/side) TT HWR 12-Week Workout Program 35

36 Week Week HWR Workout Manual Day 1 Strength & Muscle Workout # 3 The Anabolic Trio Do the following circuit 3 times. Each exercise should be performed for 40 seconds, resting for 20 seconds between exercises. 1A DB Alternating Reverse Lunge 1B DB Incline Chest Press DB Chest-Supported Row (Optional) Abs Workout # 5 The Abs Supersetter Do the following as shown. 1A Elevated Pushups (15 secs/side) 1B Plank (30 secs) Rest 30 seconds and repeat 2 more times. 2A Alternating Prisoner Lunge (30 secs) 2B Spiderman Climb (30 secs) Rest 30 seconds and repeat 2 more times. 3A Inchworm (30 secs) 3B Bodysaw (30 secs) Rest 30 seconds and repeat 2 more times. TT HWR 12-Week Workout Program 36

37 Day 2 Bodyweight Workout # 2 The 30/15 Circuit Do each exercise for 30 seconds, resting 15 seconds before moving to the next. Rest 60 seconds after completing each circuit. Go through each circuit once. circuit #1 1A Prisoner Squat 1B Lateral Lunge (Alternating) T Pushup 1D Total Body Extension 1E Mountain Climbers circuit #2 1A Lateral Jumps 1B Alternating Reverse Lunge Close-Grip Push- Ups 1D Bodyweight Squat 1E Spiderman Climb circuit #4 1A Lunge Jumps 1B Skater Hops Decline Push-Up 1D Prisoner Lunge 1E Total Body Extension circuit #5 1A Burpees 1B Split Shuffle X-Body Mountain Climber 1D Diagonal Lunge 1E Run-in-Place circuit #3 1A Split Squat 1B Split Squat Jumping Jacks 1D Elevated Pushups (20s/side) 1E Bodysaw (Optional) Workout # 2 on next page TT HWR 12-Week Workout Program 37

38 (Optional) Challenge Workout # 2 Continuous Timed Sets Set your timer for 30 seconds with a 5 second transition for 25 total sets. Keep rotating through the following list of exercises for just over 12 minutes of fat burning fun. 1A Box Jumps 1B Chin-ups Pushups 1D Total Body Extension 1E Plank Cool down with 2-3 minutes of stretching. TT HWR 12-Week Workout Program 38

39 Day 3 Challenge Workout # 3 The Burpee & Jump Rope Challenge 1A 30 seconds of Jump rope 1B 10 sec rest 30 seconds of Burpees 1D 10 sec rest 1E Repeat this for 6 sets Cool down with 2-3 minutes of stretching. (Optional) 20/10 Workout # 6 The 10-Minute Bodyweight Workout Do the following circuit as shown one time. 1A Total Body Extension 20 on, 10 off x 4 rounds 1B Pushups 20 on, 10 off x 4 rounds Jumping Jacks 20 on, 10 off x 4 rounds 1D Mountain Climbers 20 on, 10 off x 4 rounds 1E Close-Stance Bodyweight Squat 20 on, 10 off x 4 rounds TT HWR 12-Week Workout Program 39

40 Week Week HWR Workout Manual Day 1 20/10 Workout # 14 Upper Body Uh-nihalation 1A Do the following circuit as shown one time. 1B 4-Second Eccentric Pushups 20 on, 10 off x 4 rounds Chin-up or Jumping Jacks 20 on, 10 off x 4 rounds 1D Alternating Lunges 20 on, 10 off x 8 rounds 1E T-Pushup (alternating sides) 20 on, 10 off x 4 rounds 1F Jumping Jacks 20 on, 10 off x 6 rounds 1G Close-Grip Pushups 20 on, 10 off x 4 rounds 1H Punisher Squat (hold bottom of squat for 10 seconds) 20 on, 10 off (hold) x 8 rounds TT HWR 12-Week Workout Program 40

41 Day 2 Bodyweight Workout # 1 The New 5 Rounds of 5 Do each exercise for 40 seconds, resting 20 seconds before moving to the next exercise. Rest 1 minute at the end of each round before moving to the next round. round #1 1A Jumping Jacks 1B Bodyweight Squats T-Push- Ups (alternate sides) 1D Repeated Squat Jumps 1E Prisoner Lunges round #2 1A Push-Up 1B Prisoner Squat Squat Thrust 1D Duck Under 1E Burpee round #4 1A Split Shuffle 1B Side to Side Jump Side Plank (40 seconds per side) 1D Total Body Extension 1E Run in Place round #5 1A Side Step 1B Close-Grip Push-Up Lateral Lunge 1D Mountain Climber 1E Seal Jump round #3 1A Seal Jump 1B Spiderman Climb Get Up 1D Side-Step 1E Run in Place TT HWR 12-Week Workout Program 41

42 Day 3 20/10 Workout # 3 The 19-Minute Bodyweight Workout Do the following circuit as shown one time. 1A Low Box Jumps 20 on, 10 off x 8 rounds 1B TRX Rows or Jumping Jacks 20 on, 10 off x 4 rounds Spiderman Pushup 20 on, 10 off x 4 rounds 1D Bodyweight Squat 20 on, 10 off x 8 rounds 1E Plank 20 on, 10 off x 8 rounds 1F Jumping Jacks 20 on, 10 off x 6 rounds (Optional) Bodyweight Workout # 14 The Iso-X Punisher Do the following exercise 8 times, resting as little as possible. 1A Wall Squat 20 seconds followed by a 10 second hold in bottom position TT HWR 12-Week Workout Program 42

43 Week Week HWR Workout Manual Day 1 Bodyweight Workout # 7 The Bodyweight 500 Challenge Do the following circuit once with as little rest as possible between exercises. Record your time. Beat it each week. 1A 50 Low Box Jumps 1B 50 Prisoner Squats 50 Pushups 1D 50 Lunges (25/side) 1E 1F 1G 50 Bodyweight Rows or TRX Rows 50 Stability Ball Leg Curls 50 Stability Ball Rollouts 1H 50 Lateral Lunges (25/side) 1I 1J 50 Split Shuffles (25/side) 50 Jumping Jacks (Optional) Ladder Workout # 1 The Lower/Upper Ladder Do the following superset, resting only when needed. In the first superset, you will perform 12 reps of each exercise. In the next superset, you will perform 11 reps. Continue in this fashion until you complete 1 rep of each exercise. 1A KB/DB Swings or Total Body Extensions (12 1) 1B Decline or Regular Pushups (12 1) TT HWR 12-Week Workout Program 43

44 Day 2 Ladder Workout # 4 The 4 x 4 Ladder Do the following circuit, resting only when needed. In the first circuit, you will perform 6 reps of each exercise. In the next circuit, you will perform 5 reps of each. Continue in this fashion until you complete 1 rep of each exercise. Then, work your way back up. Your next circuit will then be 2 reps of each exercise, etc., etc. Continue until you complete 6 reps of each exercise. 1A Low Box Jumps or Bodyweight Squat ( ) 1B Decline Close-Grip Pushups ( ) Sumo Squat ( ) 1D SCREACH (6/side...1/side...6/side) (Optional) 20/10 Workout # 7 The 10-Minute Bodyweight Conditioning Workout Do the following circuit as shown one time. 1A Run-in-Place 20 on, 10 off x 4 rounds 1B Spiderman Climb Pushup 20 on, 10 off x 4 rounds Switch Lunge (alternate sides every 20s) 20 on, 10 off x 4 rounds 1D Burpee 20 on, 10 off x 4 rounds 1E Jumping Jacks 20 on, 10 off x 4 rounds TT HWR 12-Week Workout Program 44

45 Day 3 Bodyweight Workout # 3 The Big 10 Circuit Do the following circuit 3 times, resting 1 minute between each circuit, resting as little as possible during each circuit. 1A Prisoner Squat 15 reps 1B Elevated Push-Up 6 reps per side Prisoner Diagonal Lunge 10 reps per side 1D Jumping Jacks 30 reps 1E 1F 1G Jump Squat 6 reps Spiderman Climb 10 reps per side Side to Side Jump 8 reps per side 1H Spiderman or Regular Push-Up 12 total reps 1I 1J Total Body Extension 10 reps X-Body Mountain Climber 10 reps per side (Optional) Ladder Workout # 5 The Conditioning Ladder Do the following circuit, resting only when needed. In the first circuit, you will perform 8 reps of each exercise. In the next circuit, you will perform 7 reps of each exercise. Continue in this fashion until you complete 1 rep of each exercise. 1A Burpees (8...1) 1B Split Shuffle (8/side...1/side) Total Body Extension (8...1) TT HWR 12-Week Workout Program 45

46 How to Get Dozens of Advanced, Fat Burning, Muscle Building, Turbulence Training Workouts at Your Finger Tips And All for Less than the Cost of a Single Training Session Now you can get an almost endless supply of fat blasting, muscle building Turbulence Training workouts. I ve put together all of my reports, workouts, and manuals inside my new Turbulence Training Membership Pass. The Turbulence Training Membership is a one year membership allowing you to access every report and manual from my sites. You ll be able to download, print, and use dozens of Turbulence Training workouts to help you: Lose fat and gain muscle with the TT for Fat Loss workouts Achieve the body of your dreams Lose the last 10 pounds of fat Pack on big-time mass with the TT for Mass report Get the best workouts of your life is less than an hour per session You ve done it again! You never cease to amaze me how you create your extremely effective fat loss TT programs. My clients LOVE me as I use your programs for my home-based training clients and they find them highly effective. Andy Wallis, Trainer, Isle of Man Thanks Craig, this All Access Pass is great. Never have I seen anything like this. I have already downloaded Get Lean and Beginner Fat Loss Tips and glanced through them, some really good stuff. I m planning on printing out most of these and having a CB section in my fitness library. Keith Suthammanont Craig, I am so impressed with how you conduct your business, your professionalism, quality and responsiveness is really unequaled. You are truly the best kept secret in the fitness world. Bobby Logan, CT Get EVERY Single TT Workout for Less than 77 Cents Each at: TT HWR 12-Week Workout Program 46

47 TT HWR 12-Week Workout Program 47