Meanwhile, good workout plans and simple truths lurk in the background waiting for their time to shine. All of this results in a ton of misinformation about exercise in general, and while the reality is different for everyone, we’re taking some of those commonly held exercise myths to task, and we have science to back us up. Let’s get started.

• Myth 1: No Pain, No Gain

• Myth 2: Soreness After Exercise is Caused by Lactic Acid Building Up in Your Muscles

• Myth 3: Exercise Takes Long Hours/Is Worthless If I Can’t Exercise Regularly

• Myth 4: You Need a Sports Drink When Exercising to Replenish Your Body’s Electrolytes/Minerals/Etc

• Myth 5: Stretching Before Exercise Will Prevent Injury

• Myth 6: Working Out Will Only Build Muscle, Not Help Me Lose Weight

• Myth 7: Exercise Will Help Me Lose Weight Quickly

• Myth 8: You Need to Take Supplements to Build Muscle

• Myth 9: If You Don’t Exercise When You’re Young, It’s Dangerous When You Get Older

• Myth 10: Working Out at Home/Working Out at the Gym is Better than Working Out at Home/Working Out at the Gym

Read the full article on Lifehacker.

On Saturday morning at my local YMCA, I watched two guys do "vomit inducing conditioning workouts".  I call them "vomit-inducing" because I wanted to vomit from watching their form.

One guy was doing explosive reverse curls (meant to be hang cleans) while another did flippity flop DB snatches followed by one of the worst planks I’ve ever witnessed.

Injure your rotator cuffs and lower back much, boys?

And this is why we are going to see the Death of Hard-core Circuit Training in the next few years. Between the injuries and the vomiting, these home-made hard-core trainers are making a mockery of serious, professional personal trainers.

I mean, listen, I’ve watched two 15-year old boys make each other puke at the gym, but would you want THEM to be your trainer?

Of course not.

You want results. That’s all that matters. You don’t want to – or need to – vomit when you exercise. And you don’t want to be injured all the time either. Or am I just that out of touch with what the cool kids are doing these days?

I don’t know…maybe it’s just the grizzled ol’ veteran trainer in me that gets frustrated with the way things are in the fitness industry.

After all, I’ve been through…

"The Endless Amount of Cardio Phase"

"The Situps and Crunches Phase"

"The Dangerous Standing on the Stability Ball Phase"

and now…

"The Do Circuit Training Until Your Puke With No Regard to Form Phase".

But this too shall pass.

Of course, it won’t disappear overnight, but you and I will still be here when these "hard-core" trainers shiftily disappear and fly-by-night after their clients come in with sore backs, cricks in their necks, and ruined rotators.

You see, they don’t understand that it’s not about destroying clients.

Just the opposite.

It’s about TRANSFORMING clients. About making them better people. Challenging them to change their bodies and their lives. And yes, working through physical challenges is a part of that, but not at the expense of their overall health and safety.

After all, there’s no point in being able to do a "killer workout" if it puts you on the disabled list for 6 weeks or makes you vomit up that $4 protein shake and $5 chicken breast. Sounds a little counter- productive to me.

Listen, there will always be room for tough workouts, for trainers to take their clients to their limits, but only when done safely and under the guidelines of proven scientific research and years of experience.

In fact, I spent an hour this weekend going through an article on Metabolic Finishers that Certified Turbulence Trainer Mike Whitfield submitted for a new TT program for our members.

Now THAT is how you should do advanced, intense workouts.

Thank goodness for trainers like Mike, and I’ll be sharing some of these workouts with 91,500 TT readers very soon.

But those home-made hard-core trainers and their circuit death workouts "finished at all costs" are not going to last.

And that’s a good thing.

That will leave more room for our Turbulence Training 1 Million Mission of helping 1 Million Men and Women transform their bodies and their lives.

More room for you and I to make a difference and leave a legacy that remains long after we’re working out in the old trainers home down in Florida

So I’m calling a peak in the market. The bubble is bursting. The stock of hard-core circuit training is going down, and will be replaced – starting today – with better solutions, by trainers who care about results, not locker room boasting of how many people vomited in their class today.

It’s time to change the way the fitness industry thinks about exercise. It’s time to move away from sacrificing form and function and shift back to what matters – helping you transform and redesign your body so that you get the results you want.

Not the results that some hard-core, sadistic, home-made trainer wants.

Circuit training is dead. Long live smart training.

To your safety and success,

Craig Ballantyne, CSCS, MS

www.TurbulenceTraining.com

>> Click here to download the Turbulence Training 4-week ebook  or  Click here to download the Turbulence Training Sample Fat Burning Workout.

Copyright © by Supertraining blog.com. All Rights Reserved.

If you don’t have variety in your program, you are more than likely to end up at a fat loss plateau soon rather than later. Variety is one of the keys to keeping that fat loss coming.

So not only should you have variety within your training week (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks.

So you need to change your training program every 4 weeks. To modify your interval training workouts, you can…

1. switch exercise methods (and even use bodyweight exercises for intervals)
2. increase or decrease the length of the interval (while decreasing or increasing the intensity, respectively)
3. increase or decrease the number of intervals per workout
4. increase or decrease the rest time between intervals

First, let’s take a look at the interval methods. Here is my list of preferred ways to do your intervals, ranked in order from best to worst, based on my experiences…

1. Sprinting outdoors (and hills might be the absolute best)
2. Strongman movements (Farmer’s walks, tire flips, car pushing)
3. Bodyweight interval circuits
4. Treadmill running
5. Stationary cycle (upright preferred)
6. Stairclimber
7. Rower
8. Swimming (only works for competent swimmers)
9. Elliptical & Crosstrainer machines

Okay, so how long should you do intervals and how the heck do you do bodyweight exercises as interval training?

First, I stand by what I said in Part 1. There does not seem to be a “best” interval training program. But that is good because it allows us to use variety in our approach. (So perhaps the best interval training method is simply the one that changes every 4 weeks.)

Interval recommendations have ranged from 15 seconds (from Muscle Media waaaay back in the late 90’s), to 5 minutes (these are known as aerobic intervals). So let’s take a look at each interval recommendation and all those in between.

15 seconds

The great thing about 15 second intervals is that you’ll be able to work at a very high rate (almost near your maximum power output), as long as you get adequate recovery between work intervals. The downside is that it is very difficult to do 15 second intervals on machines, because it takes a long time to “build up” and “bring down” the machine settings to the correct speed.

If you decide to use these short, high-intensity intervals, you should do so only if you already have an above average level of fitness. Your rest interval should be at least 15 seconds long, and can be as long as 60 seconds. The longer you rest, the harder you will be able to exercise in each interval.

20 seconds on, 10 seconds off

This method is known as the Tabata protocol, after the Japanese scientist that published a study on this routine. It is very demanding (obviously), and while some trainers have suggested this is the best method for interval training, I don’t think there is any proof that you will get better results.

Clearly, the pro’s with this method (as well as the 15 second intervals) is that you’ll get your workout done faster (provided you do the same number of intervals as any other workout). Again, it would be very difficult to perform this type of interval training on a machine, due to the time lag as you increase or decrease the settings. And finally, these too should only be performed by above average fitness levels.

30 seconds

The Turbulence Training workouts tend to use a lot of 30 second intervals. Beginners will rest up to 90 seconds between intervals, while advanced fitness levels will rest 30-60 seconds. The longer (relative) rest allows you to work harder in each successive interval (i.e. you’ll almost be able to match your performance in the first interval with each following interval). Short rest intervals (as in the Tabata protocol) will lead to a dramatic drop-off in performance with each interval. You can easily do the 3-second intervals on any machine.

45 seconds

These intervals are proven for fat loss, in addition to being effective for many team sports (such as hockey, soccer, basketball, and rugby). I have used 45 second intervals extensively in both areas of training. Not only will these tax your muscles, they will also tax your will to complete each interval (if done at the right intensity). Use 45-90 seconds of recovery between intervals. Do 3-6 intervals per workout. Your fitness and fat loss will skyrocket.

60 second intervals

Similar to the 45 second intervals in benefits and toughness. Use 60-120 seconds of recovery between each.

120 second intervals

These are now officially aerobic intervals, and can be used for both fat loss and improving aerobic capacity for sports and running. A great way to achieve two fitness goals at once. Exercise for 2 minutes and then recover for 2 minutes. Repeat 6 times. These workouts take longer (obviously), but can have a role in changing your body and improving your performance.

5 minute intervals

Same strategy as with the two minute intervals. This really increases your workout time, so these are only used with serious endurance athletes.

Beginner vs. Advanced

If you are thinking that these intervals all sound “too intense” for you, please don’t worry. Interval training is all relative. You don’t have to sprint for your life in each type of interval. Instead, just work at a slightly harder than normal pace. By the end of the interval, you should be getting tired, but you shouldn’t be gasping for air. Start conservatively and you will get the hang of it.

For example, if you regularly use level 5 on the stationary bike for 30 minutes continuously, you might try doing a 1 minute interval at level 7. Try that for an interval workout and let me know how it goes.

My favorite intervals for fat loss are between 30-60 seconds. These have been the staple intervals in my Turbulence Training workouts since the first workout was designed back in 2001. But again, I think you will get your best fat loss results if you vary your interval training workouts – just like you must vary your strength training workouts.

Intervals are the secret to success!

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

>> Click here to download the Turbulence Training 4-week ebook  or  Click here to download the Turbulence Training Sample Fat Burning Workout.

Copyright © by Supertraining blog.com. All Rights Reserved.

Is there really a best interval training system for fat loss?

Do intervals really work as well as regular cardio for fat loss?

I’m going to cover these, and many more questions in Part 1 of your lessons on interval training.

But this is not just interval training 101. Today, you’re going to leave this email with a graduate degree in interval training for fat loss.

I’ll answer both questions upfront before the lesson begins, and I’ll give more details on each as we go along:

1. Conservatively, intervals are at least as effective as regular aerobic training for fat loss. Personally, I believe intervals are far superior. And there is no denying that intervals allow you to get your workouts done a lot faster than slow, boring cardio workouts.
2. I have to admit, there is no best interval training program for fat loss. But that is a good thing, because there are so many ways that you can change your interval training to keep your fat loss results coming week in and week out.

By changing your training program every three to four weeks, you are using one of the key principles of Turbulence Training –
variety. It is essential to change your workouts this frequently, otherwise you might suffer from a dreaded fat loss plateau.

And if that is the case for you now, I’ll show you dozens of alternative interval training workouts you can use to kick-start your metabolism and fat loss.

Now what many people don’t know, or perhaps just fail to recognize, is that interval training is not just for advanced fitness superstars. No way. In fact, intervals are an effective and perhaps even the most effective method for beginners to get fit and lose fat.

First you have to understand that interval training is based on relative performance. While my intervals would be much too hard for a beginner, my intervals would be a joke for Lance Armstrong.

So even for those men and women that are just dipping their toe into the fitness waters for the first time in months, years, or dare I say, decades, they too can do interval training.

If you are a beginner and you can walk at 3.3mph for 20 minutes, then your intervals will start at a walk at 3.6mph for 30 seconds to a minute. That is interval training.

It doesn’t have to be high-intensity, sprint-to-the-death activity.

Instead, just increase the intensity slightly more than you can normally handle, and do so for a short time, and intersperse that with periods of easier exercise for twice the duration.

So if you did 1 minute at 3.6mph, drop down to 3.0mph for 2 minutes. Do that up to 6 times, and you’ve had yourself an interval session.

Now for those of you that have been doing only slow, traditional cardio, switching over to interval training 2-3 times per week is going to be the fat loss equivalent of throwing a lit, gasoline soaked rag on a pile of dry kindling.

Here’s why…research has given us a lot of evidence that intervals are superior to traditional cardio. First, a study from Laval University in 1994 compared interval training to aerobic training – straight up – over a 12 week training period. Subjects that used interval training had better results. They lost more fat. You can’t argue with that.

And second, interval training causes metabolic turbulence – also known as boost in your metabolism. Due to the high-intensity nature of intervals, there is more "turbulence" applied to the muscle. That means more muscle breakdown and more adaptations in the muscle.

Now I know that sounds very technical, but all you need to understand is that when all this extra activity goes on at the muscle level, it requires a lot more energy to return your muscle back to normal (i.e. to get out of turbulence and back to a normal resting state).

And when your body uses more energy, it means, in laymen’s terms, that you are burning more calories.

So it’s important for men and women not too get hung up on the calorie counters in the gym. First, because the calorie count of the workout is not the only factor in determining fat loss (intervals burn far more calories after the workout – more on that later).

And second, a report on CBS showed that the calorie counters on some machines are often significantly inaccurate.

Doesn’t that boil your blood when you think back to all those times you did slow, boring cardio and patiently watched the calorie counter creep up to your goal of 250, 300, or even 400 calories? And who knows if that was even accurate?

With intervals, you can forget about the calories on the machine.  Just work hard, do the intervals, then leave the gym and let your muscles continue burning calories on its own while it recovers from exercise.

OK, time is up, so I’m going to leave off here for Part 1.

I apologize, you don’t have your Master’s of Science Degree in Interval Training yet, but you will after Part 2.

So your homework between now and next week’s class is to start incorporating interval training into your fat loss program. For beginners, see the outline above. Make sure to include a 5-minute specific warm-up and cool-down.

And if you truly did just peel yourself off the couch last week and you have not exercised in years, I insist that you see a doctor before you take up any exercise program. Believe me, you’ll thank yourself for it.

For more advanced fitness levels, let’s start with 60 second intervals.

Do a 5-minute specific warm-up, then exercise for 60 seconds at a slightly harder than normal cardio pace.

Follow that with 90 seconds of exercise at a very easy pace. (Don’t exercise too hard in the recovery period – that is one of the biggest mistakes people make with interval training!). Repeat this sequence for 3 more intervals (let’s just do 4 intervals for your first session).

Through trial and error, find an intensity that allows you to work to near fatigue – but not complete fatigue, there should still be some "gas" left in the tank – by the end of the 60 second interval.

In the next newsletter, I’ll discuss at least 6 different interval durations and when you should use them, as well as the best interval training methods – and don’t miss when I expose the most ineffective machine in the gym.

Hint – It is also the most common machine these days, yet I’ve yet to see a single person change their body by using this machine for their cardio and intervals.

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

>> Click here to download the Turbulence Training 4-week ebook  or  Click here to download the Turbulence Training Sample Fat Burning Workout.

Copyright © by Supertraining blog.com. All Rights Reserved.

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

>> Click here to download the Turbulence Training 4-week ebook  or  Click here to download the Turbulence Training Sample Fat Burning Workout.

Drop the bench down half way and do another 6 reps. Youve gone to your weakest position to a stronger position.

Next, drop the bench down to the flat (also your strongest) position and do 6 more reps.

Move immediately to the inverted bodyweight rows with an overhand grip. Pull yourself up and squeeze your shoulder blades while keeping the movement nice and controlled.

Superset #2
Well start this superset with pushups. You will do 2 reps short of failure. If you dont know your maximum number, simply stop before you know you are at the end. You dont have to train to failure all the time.

Position your hands in front, slightly wider than shoulder width apart and slowly lower yourself down and drive back up. If you lower yourself slower, your reps will decrease.

Move immediately into barbell rows. Take the bar off of the rack and position your feet just about hip width apart. Push hips back with the bar at arms length and tuck your elbows up as high as you can, squeezing the muscles between your shoulder blades for 8 reps.

Rest and repeat 2 more times for a total of 3 supersets

Superset #3
For this upper body blast, were going to pair chin-ups with dips. These are 2 classic bodyweight exercises that dont just work your back and chest, but will work your arms as well.

Perform chin-ups with an underhand grip, slightly narrower than shoulder width apart. Hang down for the start position. Pull yourself up so your chin is above the bar. Lower yourself down in 4-counts, aiming for 6 reps. If you cant pull yourself up, only do the lowering phase. Get a chair or get a boost up and then slowly lower down.

Move immediately into dips. Remember, when you do dips, you will bring your knees up to your chest to move your center of gravity forward. This takes some of the stress off the rotator cuff. Pull your knees up, lean your chest forward, drop for a 3-second count down and drive back up. You will aim for 2 reps short of failure for these.

Abs Superset:
Finish your upper body blast with an abs superset. You wont do any intervals at the end of the workout this time.

The first exercise is a classic Stability Ball Rollout with a 5 second rolling out phase for 10 reps (1 minute to do the set). Stay upright and count down for 5 counts. You will have a nice strong stretch and contract abdominals to come up. You will perform these at a very slow pace.

The last exercise is called a Cross-Body Mountain Climber. You will start these in the pushup position and taking your opposite knee to the opposite elbow, alternating sides. Keep your body in a straight line as much as possible. You will do 10 reps on each side.

Rest and repeat superset 2 more times for a total of 3 supersets.

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com

>> Click here to download the Turbulence Training 4-week ebook or Click here to download the Turbulence Training Sample Fat Burning Workout.

Copyright © by Supertraining blog.com. All Rights Reserved.

This isn’t your classic superset format. You will be doing dumbbell forward lunges, performing all reps on one side before switching to the other for all reps on that side. You will do these for 8 reps on each side.

Take a minute rest and repeat this set 2 more times for a total of 3 sets.

Next, you will move into a barbell squats and back extensions.

Barbell back squats are next. Your legs will be a little tired from the last set, so you won’t use your maximum weight for these. With the bar positioned at chest height, step underneath it with a relatively close grip (unless you have shoulder mobility problems). Take the bar off the rack and step back with a medium stance with feet slightly wider than your shoulders. Keep your chest up, head forward and up and drop your hips down and back, then drive back up.

For Back Extensions, lie down on the ball with your feet in a shoulder width stance for good support. Position your hands behind your head and keep your chest up as you raise your body up. You can also use a back extension chair if you have access to one.

Rest for 1 minute and repeat that set 2 more times for a total of 3 supersets.

Next, you will move into a kettlebell 500 circuit as the interval portion of this program. You will only do 3 exercises, but you will perform 500 total repetitions.

First, start with kettlebell swings for 200 reps with as few sets and as few rests as possible. If you are a woman, under 18 pounds is a good place to start. If you are a man, and haven’t been training, you can start out with the 18 pounds as well. If you are more advanced, you can use a heavier weight, but be conservative with it if you are starting out.

Start with the kettlebell down at arms length, push your hips back and swing back and up. Drive back and up with your hips. Mental fatigue and your grip may slow you down, but make sure you finish the 200 swings.

Move into a superset of bodyweight squats for 200 and stability ball jackknives for 100 reps.

For Bodyweight Squats, feet are just farther than hip width apart, arms straight out in front of you. Push your hips back as you squat down. Do 200 reps and break them up as needed. You can also break these up into a superset fashion with the Stability Ball Jackknives in as many reps as you can.

For the Stability Ball Jackknives, put your hands on the floor with your feet balanced straight out on the ball. Pull your knees into your chest and back out. You will do a total of 100 reps.

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com

>> Click here to download the Turbulence Training 4-week ebook or Click here to download the Turbulence Training Sample Fat Burning Workout.

Copyright © by Supertraining blog.com. All Rights Reserved.

Were going to start out with 1 superset and then move into a kettlebell circuit.

Superset #1
Were going to start with Deadlifts paired with a 1-arm standing shoulder press.

For the Deadlifts, position yourself in front of the bar with your feet just about hip width apart. Put your hands on the bar with an overhand grip. Sit back while keeping your chest and head up and the bar is right up against your shins. Stand upright, nice and strong and slowly lower back down for a 1-second pause. Each time you go down, you will rest for 1 full second. Do 8 reps.

For the Shoulder Press, hold the dumbbell at your shoulder with your palm facing toward your head. Drive up and back down for 8 reps on each side. Rest 1 minute and repeat this superset 2 more times.

Superset #2
This is the kettlebell 555, which means there are 555 repetitions in this circuit to finish out workout C.

Start with 100 kettlebell swings. Go as hard as you can, but you can use a lighter kettlebell for this if you need to. Stand with feet slightly wider than hip width apart. Drive back through your legs and hips and back up. Try not to use the grip too much. Just use your hands as hooks on the kettlebell. You should be getting all of your power through your hips. Do these for 100 reps, breaking them down however you need to do them (50 x 2, 20 x 5).

Next, you will do 100 Prisoner Squats and 50 Stability Ball Jackknifes.

Prisoner Squats:
Position your hands behind your head, elbows back, keeping your head up. Squat down. You will do 100 reps of these, again, breaking them up into different increments if you need to.

Stability Ball Jackknifes:
Position your hands on the floor with your feet on the ball. Use your abs to pull your knees into your chest. You will do 50 reps of these (breaking them up if you need to).

Next, you will move into another set of bodyweight squats and pushups.

For Bodyweight Squats, you can position your arms out in front of you, across your chest or down at your sides. You will do 100 reps (breaking them down into whatever increments work for you).

Next, you will do pushups. Position your hands slightly wider than shoulder width apart for 105 reps. Again, break them up into increments if you need to.

Then you will finish the entire workout with another 100 kettlebell swings for a total of 555 reps to finish up the program.

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So there’s my new personal best of 4 handstand push ups in front of the Museum of Modern Art.

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com

>> Click here to download the Turbulence Training 4-week ebook or Click here to download the Turbulence Training Sample Fat Burning Workout.

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So, you may have heard people talk of the Tabata training where you go really hard for 20 seconds and then follow that with 10 seconds of easy recovery and repeat that cycle for 8 times.

That’s fine, but what I want to convey is that there is nothing magical about Tabata when comparing it to say 30 seconds hard, and 60 seconds easy.

Personally, I prefer to follow the latter training outline because it’s a lot easier to do with machines. We need to understand that at the end of the day, it’s going to give you the same results.

Some people may want to finish their interval training portion of the workout faster, and in that case, you may want to follow the Tabata method. If you’re doing 20 and 10 for 8 cycles, then that’s only 4 minutes! A quick yet super effective workout.

You may have also heard about the research on interval training showing 3-6 minutes of exercise per week, is as good as training much longer. What these people did, however, is sprint on a bike for 30 seconds, and then they rested up to 4 minutes.

Sounds a lot shorter than it is, but the bottom line is, you need to work really hard for short periods of time. This will allow you to gain the benefits of much longer cardio sessions.

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