10 Minute Workout, Fitness
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Turbulence Training 10-Minute Workouts
Craig Ballantyne, CSCS, MS, presents…
Turbulence Training:
10-Minute Holiday Workouts
Fast, Effective Fat Loss Workouts That Keep You
Trim Over the Holidays
© CB Athletic Consulting, Inc.
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Turbulence Training 10-Minute Workouts
About Craig Ballantyne & Turbulence Training
Craig Ballantyne, CSCS, M.Sc., is a Strength & Conditioning coach in Toronto, author of
Turbulence Training, a contributing author to Men’s Health and Women’s Health
magazines, and a member of the Training Advisory Board for Maximum Fitness and
Oxygen magazines.
Craig’s fat loss, muscle-building website
features his
best-selling Turbulence Training for Fat Loss program and offers access to all of Craig’s
Turbulence Training workouts and video clips (for men and women who want to lose fat
with only dumbell and bodyweight exercises).
With Turbulence Training Craig has put together short, quality fat loss workouts for men
and women to do at home with minimal equipment. The programs use a lot of
bodyweight moves and dumbell exercises, and the workouts change every 4 weeks
because I truly believe variety is one of the main principles for success when you are
trying to change your body in any way.
Craig also has an advanced research background, completing a Master’s of Science
Degree in Exercise Physiology from McMaster University in Hamilton, Ontario, Canada.
Craig continues to study the latest training, supplementation, and nutrition research that
will help improve client’s health and wellness as well as their physical and mental
performance.
- Advanced training information to help men and
women gain muscle and lose fat fast.
© CB Athletic Consulting, Inc.
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Turbulence Training 10-Minute Workouts
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
return this Special Report for a full refund.
Copyright © 2003-2009 CB Athletic Consulting, Inc.
© CB Athletic Consulting, Inc.
www.TurbulenceTraining.com
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Turbulence Training 10-Minute Workouts
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
exercises for every movement. Just ask us on the Turbulence Training forum for
substitutions throu
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
appropriate, 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
together 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
running surface (grass or trails rather than pavement/concrete). If you use a treadmill,
please operate it safely.
© CB Athletic Consulting, Inc.
www.TurbulenceTraining.com
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Turbulence Training 10-Minute Workouts
TT 10-Minute 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.
Perform this program for 4 weeks then switch to another TT workout.
Do up to five 10-minute workouts per week.
Pairs of exercises (i.e. 1A & 1B) constitute “Supersets”.
Two or more exercises constitute a circuit (1A-1D or 1A-1F).
Use a controlled pace for each traditional exercise, but move explosively for Burpees
and Jumping Jacks.
Don’t
train to failure in the DB exercises. You should be able to do 1 more rep at the
end of each set. You can train to failure in the BW exercises.
Finish each workout with stretching for the tight muscle groups only if desired.
Warm-ups are built-into the 10-minute workouts.
© CB Athletic Consulting, Inc.
www.TurbulenceTraining.com
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