Turbulence Training™

Special Report for Fat Loss: Volume 1

Section____________________________________________________ Page

Turbulence Training Testimonials ………………………………………… 2

A Successful Fat Loss Program Depends on Variety ……………………... 4

Everything You Need to Know About Turbulence Training ………………7

Lifestyle & Nutrition Review ……………………………………………... 16

TT Guidelines ………………………………………………………………18

TT Introductory Workout …………………………………………………. 20

TT Beginner Workout …………………………………………………….. 21

TT @Home Workout ……………………………………………………… 22

The Original Turbulence Training Workout ………………………………. 23

TT 2K3 …………………………………………………………………….. 24

TT Advanced Workout 2K4 ………………………………………………. 25

TT Advanced Workout 2K5 ………………………………………………. 26

TT Abs/Core Bonus Workout ……………………………………………... 27

TT Exercise Descriptions …………………………………………………. 28

Get Lean! ………………………………………………………………….. 58

This information in the Turbulence Training report is for education purposes only. It is
not medical advice and is not intended to replace the advice or attention of health-care
professionals. Consult your physician before beginning or making changes in your diet or
exercise program, for diagnosis and treatment of illness and injuries, and for advice
regarding medications.

Craig Ballantyne, CSCS, M.Sc.,

President, CB Athletic Consulting, Inc.
cb@cbathletics.com

© CB Athletic Consulting, Inc. 2004-2005 1

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 Turbulence Training™
Special Report for Fat Loss: Volume 1

TTT: Turbulence Training Testimonials

As seen in the magazines…

“Turbulence Training is a proven way to melt fat fast, while protecting your hard-earned
muscle. I'm so confident in its effectiveness that I recommended it to millions of readers
by featuring it in the February issue of Men's Fitness. And the fantastic feedback I've
received from guys all over the world as a result ensures you'll be seeing a lot more of
CB's programs in the magazine.”
Adam Campbell, MS, CSCS, Executive Editor, Men's Fitness.

“When we set out to put together The Men’s Health Belly-Off Program, I went to CB for
the training component. That's because of the faith I have in Craig’s Get Lean! program
to reduce body fat in men who follow it.”
Lou Schuler, Author of “The Belly-Off Program”.

From my fellow professionals:

“The single most effective fat loss training system in the world today. I’ve used it. I’ve
studied it. It works faster and more effectively than any other method.”
Alwyn Cosgrove, CSCS, Men’s Fitness Training Advisor

“I just wanted to tell you how much benefit I get out of reading the newsletters that you
develop. As a trainer and lifestyle coach, as well as a business owner, I have found the
information beneficial in many ways. First and foremost my clients have benefited from
the unique perspectives you provide through the interviews you do. This 'team' approach
to learning is one that we apply at Totum. Secondly, your philosophies are scientifically
based, which provides me with confidence in using them with clients and sharing the
information with members of our team. Thirdly, your sport and gender specific
programming has allowed me to tailor programming to my clients more specifically, be it
sport or non-sport related goals. I am finding the Turbulence Training particularly
effective. As for myself, I feel additional benefits having trained with you one-on-
one. Being able to ask for specific feedback on the techniques and philosophies you apply
is invaluable. This has produce personal rewards that I was not counting on. In summary,
it is great to have an association with someone as professional and knowledgeable as you
are. It helps me, my clients and the members of the Totum Life Science Team. Thanks.”
Tim Irvine
President,
Totum Life Science Inc.
Toronto, Ontario

© CB Athletic Consulting, Inc. 2004-2005 2

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TTT: Turbulence Training Testimonials

From satisfied customers:

“I found one of Craig’s Turbulence Training workouts on the web and decided to give it a
try. After 3wks of that program, I could already see results and I liked how the workouts
were fun, intense, and efficient. Needless to say, I was hooked and was ready for more!
Craig then designed a custom plan for me, taking into account my goals for fat loss and
wanting to keep up my endurance for 5k races. In another few short weeks, the results
were amazing. I jumped off my plateau, saw my abs for the first time ever, and now I can
do chin-ups! At 34, I’m leaner and stronger than I’ve ever been. Craig has been a great
coach, answering my many email questions and checking in on my progress. He’s
nothing short of an amazing virtual trainer! Thanks Craig!”
Christine Johnston, president of the CB fan club

“After taking an extended 10 month break from the gym, I knew it was time to get back
at it. I started using CB Athletics' Turbulence Training Program and have been extremely
pleased with my results. After 8 weeks on the program, my strength has returned and my
energy level is back up where it should be! I have used the interval training program
along with CB Athletics' nutritional guidelines to maintain a healthy solid weight. Most
importantly, my confidence in my workouts has benefited the most as I have made steady
gains and continue to do so at week 16! Thanks for the program and all your training
reports.”
Paul Kim, Brampton, Ontario

“I've found the various Turbulence Training programs to be tremendous. The supersets
allow one to get a lot of work done in a short period of time, which greatly reduces the
time commitment necessary to see real progress, while the non-competing nature of the
supersets enables steady strength increases. For people who want a real workout, without
spending hours in the gym, the Turbulence Training programs are, to me, the best way to
go.”
Mike Adams, Raleigh NC

“My arms are so much stronger right now it is crazy.... My arms are getting bigger,
tighter and stronger...more weight and more reps...Now that I have done your workout I
would never turn back....I am a client for life!”
Dion Guerin, Sales, Toronto, Ontario

“Just wanted to let you know how well your Turbulence Training has worked for me. I
started getting back in the gym just before Christmas and decided to try your training
program (especially the interval training). Along with a change in my eating habits it has
helped me to lose about 12 pounds while increasing my strength (back to a reasonable
level). Soccer has started and I feel great. I am in the best shape I have been in since
university ended.”
Andrew Saulez

© CB Athletic Consulting, Inc. 2004-2005 3

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 Turbulence Training™
Special Report for Fat Loss: Volume 1

Why a Successful Fat Loss Program Depends on Variety

Everyone’s familiar with the term “turbulence” as it applies to flying. You know
to buckle your seatbelt when you hit turbulence because the airplane has to work very
hard to re-position itself in the air. This is very similar to how my Turbulence Training
workout regimens make your body work very hard (burning more calories) to get back to
normal. Metabolic turbulence is the theory behind “Turbulence Training”, the optimal
combination of resistance training and interval training designed to lead you to the
promised land of single-digit body fat.

People using Turbulence Training continue to burst through fat loss plateaus. The
reason for Turbulence Training’s success is the overall “metabolic disturbance” that is
applied to the body. That’s simply science-speak for hard work – but “Hard Work
Training” just doesn’t have the same ring as “Turbulence Training”. When you create a
metabolic disturbance, such as that from resistance training and intervals, you have a
potent stimulus for fat loss.

Turbulence Training is not for the absolute beginner. It is designed for a man or
woman that has been training hard with the goal of fat loss and a lean physique. This is
the program that is going to build you that coveted lean athletic body. Another great
benefit to Turbulence Training is the efficiency of the program. It requires as little as 3
workouts per week, each lasting less than 50 minutes. Do you have 3 hours per week to
spare for a fantastic physique?

Variety and change are the words that you often hear a trainer say to clients that
are seeking to gain muscle and strength. But how often are program changes
recommended to people looking for fat loss? It’s more likely that the person is simply
told to do more and eat less. Unfortunately, the results are never proportional to the
increase in exercise or decrease in calories. Variety is a key “principle” for fat loss in
Turbulence Training!

Your body “adapts” in response to training. The problem is that your body rapidly
adapts to training. Gains from a once successful program will soon diminish, indicating
that your training program should be changed regularly. This makes perfect sense. Your
body is very smart and efficient. If you ask your body to lift the same weight week in and
week out, your body will only change enough in order to meet that demand.

In order to maintain continual fat loss and muscle gain, you must continually
change your program variables. Constantly changing your exercises, the number of sets
and reps for each exercise, and other variables all demand your body to adapt and expend
more energy (and fat) to get used to it.

© CB Athletic Consulting, Inc. 2004-2005 4

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Why a Successful Fat Loss Program Depends on Variety (pg. 2)

Beginners may be able to go 4 weeks (or more) before adapting to a program and
reaching the point of diminished returns. In contrast, advanced trainers may need to
severely adjust their programs within as little as 1-2 weeks in order to maintain fat loss.
The advanced trainee’s body has simply become too efficient in a low-calorie state and
just won't drop any more fat unless the training demand exceeds the body’s efficiency.

For veteran of the fat loss scene, stick with it for a maximum of 4 weeks. Then
change, even if you are not experiencing a plateau in fat loss. Your changes can be as
simple as changing the technique for some exercises, the length of your rest intervals, or
the number of sets per exercise. You can also choose to be more radical and completely
change up the type of workout you are using. This special report does this for you.

Turbulence Training will allow you to keep more strength than you ever have
before during a fat loss program! It is designed very similar to the most successful fat loss
programs currently being used by some of the top trainers. However, it isn’t about getting
you to throw up. Turbulence Training focuses more on using heavy resistance training to
promote protein turnover, a higher metabolic rate, more calorie-burning, and a better
body composition, all while keeping your strength at pre-fat loss levels.

If you keep changing, your body will go crazy burning calories to keep up. Why?
Well, a recently released study concluded that, “Resting metabolic rate is related to
protein turnover”. This study found that young people with more muscle seemed to have
a higher resting metabolic rate. So if you add muscle, you will increase your metabolism.

More precisely, the study found that metabolism is related to protein turnover.
Protein turnover can be stimulated by activities such as heavy resistance training and
interval training. In fact, the harder you train, the greater the protein turnover. That’s why
you will get better results from performing sets of 6-8 than you will with sets of 12 or
more. This has been known for quite a while now as shown in an important study
presented at the 2001 annual meeting of the American College of Sports Medicine*:

In the study, subjects currently training with weights underwent 2 individual

weight workouts at different intensity levels. In session 1, they performed 2 sets of 15
repetitions (for 9 exercises) while in the other session they performed 2 sets of 8
repetitions (for 9 exercises). The results showed that the high intensity resistance training
(2 sets of 8 repetitions) resulted in greater overall daily energy expenditure.

The bottom line: Heavy resistance training has long been under-rated by those
seeking to lose body fat, however it is likely the best type of exercise to improve your
body composition because it promotes both energy expenditure and muscle growth!

© CB Athletic Consulting, Inc. 2004-2005 5

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www.cbathletics.com
www.grrlAthlete.com
 Turbulence Training™
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Why a Successful Fat Loss Program Depends on Variety (pg. 3)

Don't get caught up in thinking that “cardio” is the most important aspect of a fat
loss program. Many successful trainers know that weight training and nutrition are far
more important. On the other hand, interval training is an amazing adjunct to a fat-loss
program focusing on resistance training. Research showed that “Intense exercise
increases use of free-fatty acids after exercise during glycogen resynthesis”. This
suggests that in the recovery period after intense exercise, the body will depend more
heavily on fats for energy while it replenishes muscle glycogen (energy stores).

Research conducted by Dr. Angelo Tremblay at Laval University in Quebec has

shown that high-intensity interval training is more effective for fat loss than continuous
low-intensity “aerobic” training. Anyone looking to “Get Lean” should consider interval
training for fat loss and the maintenance of muscle. Like other great fat loss programs,
Turbulence Training focuses on strength training supersets (mini-circuits) and interval
training, rather than the overuse of aerobic exercise.

The best explanation for the success of these programs is that training with
intensity results in a large metabolic disturbance in the body. That requires more calories
to be burned by the body in attempt to return the body to normal.

In comparison, the effects of aerobic training are simple. You burn calories while
you are doing it, but once activity ends, that’s it. No more calories burned and definitely
no muscle gained! However, when you create a metabolic disturbance in the body, such
as that which occurs from strength training or interval training, you will have a more
potent stimulus for change in the structure of your body. That is, you should have a more
potent stimulus for fat loss and muscle growth.

As for exercise choices, you need to concentrate on the basics. There are no
shortcuts but a consistent effort will bring you results. Don’t think that “cutting
exercises” such as pec-deck, biceps curls, and leg extensions should be the focus of your
weight training. Exercises that require a lot of muscle mass (presses, rows, squats, and
deadlifts) expend the most energy and signal the body for growth and repair.

Resistance training causes protein turnover. High-intensity interval training

causes a great deal of metabolic disturbance; much more so than a single bout of aerobic
exercise performed at sub-maximal intensity. Combined, these training methods result in
the greatest amount of Turbulence to your body, and therefore the most fat loss!

© CB Athletic Consulting, Inc. 2004-2005 6

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 Turbulence Training™
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Everything You Need to Know About Turbulence Training

Q: How much fat can I lose with Turbulence Training?

Answer:
The short answer is, “a lot”. To be more specific, you should be able to lose one pound of
body fat each week (in addition to following sound fat loss nutritional practices). At the
same time, you should expect to gain or maintain muscle. Overall, total weight loss will
be about a pound per week. This special report gives you at least 12 weeks of workouts,
so expect a two-digit fat loss by the time you get through all 4 programs.

Q: Why should I only use each version of Turbulence Training for 3-4 weeks?

Answer:
We want to keep the element of variety in the training program to achieve consistent fat
loss (see the above article). Nothing, except poor eating, halts fat loss like staying on a
training program for too long. By switching it up on a frequent basis, you’ll avoid fat loss
plateaus and keep making gains in strength and fitness at the same time.

Q: I’m starting Turbulence Training today and I’m unsure what is meant by 6-12
sets for interval training. Also, as I improve can I reduce the low intensity time to 30
seconds, and then if I improve further can I add more sets?

Answer:
One set of interval training is defined as: Each time you do an interval and follow it with
a rest period. Therefore, to do 3 sets means you will do three intervals and you’ll rest
three times.

As for improving, focus on increasing the intensity of the intervals. As you get fit, the
once relatively hard interval will soon be an easy interval. Therefore, you will just need
to increase the resistance. As we improve, simply use a higher level on the stationary
cycle.

You can reduce the rest periods to 60 seconds, but we don’t often reduce them any
further. The key to success is the work interval intensity. Don’t sacrifice work intensity
by reducing the rest interval too much. We might also increase the duration or number of
work intervals, but we don’t do any more than 12 intervals in a workout.

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Everything You Need to Know About Turbulence Training

Q: How does interval training work? I was talking to one of the guys who works at
my gym and he explained that interval training works because by boosting up your
speed/intensity it shoots your heart rate into the 'target zone', and when your heart
beat is in this zone your body starts burning fat. Is this true? If it is, can't you just
exercise while staying in this 'target zone' (150-160 BPM)?

Answer:
No. The effectiveness of interval training has nothing to do with a specific heart rate.
There are a lot of ways to get your heart rate up (think stressful situations), but that
doesn't mean you are burning fat just because your heart rate is elevated. The “target
zone” is one of the most misdirected fitness beliefs. Remember that your intervals will be
performed at an intensity that you couldn’t maintain for long periods of time.

Q: Thanks for the manual. I do have two questions: First, you say don't go to failure
on sets. Why? Second, for cardio (intervals), why the bike over running?

Answer:
These two conservative decisions were made with safety in mind.

Many of the recipients of the workout manuals train at home. By stopping 1 repetition
before failure, we have a built-in safety mechanism. If people are training hard, they are
still activating the same amount of muscle fibers even when they stop 1 rep before failure
(this is based on actual results from a study I completed during my 4th year at McMaster
University).

Stopping one rep short of failure will still give you the same benefits as going to failure,
but without risking the chance of improper technique. Now it's not as much of an issue
with the exercises in Get Lean! or The Executive Lifestyle Manual because they are
almost all dumbbell exercises. It would become a bigger issue if a barbell press was
involved, and failure meant you were stuck under the bar.

As for your second question, we recommend intervals on the bike as a conservative

approach. There is no fear of a misstep or falling off the bike...but at high interval speeds,
one could do so on the treadmill. We have found the bike to be incredibly effective for
interval training. The other point is that outside sprinting demands an extensive warm-up
in order to avoid hamstring strain. And often, people neglect a proper warm-up.

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Everything You Need to Know About Turbulence Training

Q: What do I do for the intervals on a bike? Would I keep the resistance the same
and go faster or increase the resistance? Please help. I am due for the gym in 20
minutes!

Answer:
Increasing the resistance is the only way to go – it gets better results. It may also be easier
on the knees. We aren’t big fans of spinning at very high pedal rates and I hypothesize it
may contribute to cycling related overuse injuries.

Q: What is more effective: bike, run, or elliptical?

Answer:
On paper, sprinting on a track would be most effective, followed by the cycle, then the
elliptical. That being said, you might not see any differences if you did a study and had
10 guys use each piece of equipment, and then compared the groups at the end of 8
weeks.

The bike is preferred for several logistical reasons including that we find it more effective
than the elliptical, but with less chance of injury compared to sprinting.

Q: What about using the jump rope for intervals?

Answer:
It's not the best method, but you can use bodyweight movements in a circuit as a method
of interval training. For example, expert Strength Coach Bill Hartman reveals the
following circuit in a case study that women won’t want to miss in the book ShapeShift
(available through www.grrlAthlete.com).

Body weight circuits

• Squat Thrust x 30 seconds
• Jumping Jacks x 30 seconds
• Mountain Climbers x 30 seconds
• Jump Squats x 20 seconds
• Repeat the circuit 3 times with 1-minute rest between circuits

© CB Athletic Consulting, Inc. 2004-2005 9

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Everything You Need to Know About Turbulence Training

Q: It says to perform the intervals at an 8/10 intensity level. What would be a

comparable Max Heart Rate percentage for an 8/10 intensity? I know it may vary a
lot from one person to another, but I'd like to have some objective measurement of
the intensity level. Don't want to go too easy on myself since it is interval I will be
doing!

Answer:
We couldn't put any absolute number on it, really. The relative intensity and a specific
heart rate don’t match up. In fact, we’d probably reach very close to our maximum heart
rate by sprinting at an 8/10 intensity for 30 seconds, even on a stationary cycle.

For beginners, this 8/10 subjective intensity level may correspond to a fast walk, and that
might not get them anywhere near their maximum heart rate. On the other hand, a fast
walk can get some people to their maximum heart rate. But remember that this type of
training is not about your heart rate, it’s about effort. You have to put aside your pre-
conceived notion of cardio training.

If you don't feel comfortable training at an 8/10 intensity, or if for health reasons you
shouldn't be training at that intensity, then don't push it. You should only be performing
Turbulence Training if you have your physician’s approval to perform strenuous exercise.

Once you have received your doctor’s approval, you still don't have to follow the
program rigidly, just do what you can in the time span for the first workout, and improve
each session.

Turbulence Training allows you to adjust the program individually, as you should with all
workouts. That’s why an 8/10 intensity will be different for you when compared to other
readers.

Train hard, but safe.

© CB Athletic Consulting, Inc. 2004-2005 10

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Everything You Need to Know About Turbulence Training

Q: I'm a big fan of Turbulence Training and I was wondering if there are more
programs? Do you think you can gain some muscle while doing the plan? I would
guess yes, but just at a slow rate. Is there a TT plan that focuses on muscle growth a
little more? Thanks for all the help and the great programs.

Answer:
In addition to the versions included in this report, there was also a new version of
Turbulence Training featured in the February (2004) issue of Men's Fitness magazine.
There are also several new Turbulence Training workouts in my manuals available at:
http://www.workoutmanuals.com

People have used Turbulence Training for building muscle by dropping a lot of the
intervals, increasing the rest between strength training sets to enable a heavier weight to
be used for each exercise, and altering their nutrition to be more “hypertrophy-friendly”
(i.e. eating more food, with a specific emphasis on eating a significant amount of protein
and carbohydrate before and after the strength training sessions). With a few small
tweaks, Turbulence Training can indeed lead to bigger muscles. I’m putting together
specific guidelines on using Turbulence Training for muscle growth and I’ll let everyone
know when that project is done.

Q: Can women use Turbulence Training?

Answer:
They sure can. In fact, I modified Turbulence Training for a workout I designed for the
female specific site called www.grrlAthlete.com. The workout is featured in
grrlAthlete’s new female fat loss book called ShapeShift. The book also features
workouts from some of North America’s best strength coaches.

The basic premise of the workout is the same, but there is an emphasis on exercises for
the glutes (butt) and hamstrings. The intervals and strength training supersets are similar
to the Turbulence Training workouts in this report. Women will definitely want to check
out grrlAthlete and ShapeShift for the great workouts and nutrition chapters.

I also have a Turbulence Training for Women report coming out in 2005. See here for
one woman’s results with TT: http://turbulencetraining.com/GetLean8

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Everything You Need to Know About Turbulence Training

Q: Can Athletes use Turbulence Training?

Answer:
Yes, athletes can get great results from Turbulence Training in body composition, fitness,
and strength. A future special report will contain a series of Turbulence Training
workouts modified for athletes including how to incorporate Athletic Movement
Training™, a main strength exercise, and speed-agility drills into the context of a
Turbulence Training routine.

Q: I am going to start TT this afternoon. Should I drink my PWO shake

immediately after lifting, or should I wait until after the HIIT session that comes
just after?

Answer:
Drink your shake after the intervals (after you have completed the entire workout).
Otherwise, you might not keep that shake down for long due to the intensity of the
interval training.

Here are some of the top nutrition tips that should be used in conjunction with
Turbulence Training.

1. Nutrition experts recommend healthy, high-fiber and low-sugar whole foods such as
lean protein (lean beef, chicken, fish, and whey protein), vegetables (broccoli,
peppers, and greens), fruit (oranges, apples, strawberries, & blueberries), nuts
(almonds, cashews, and walnuts), and whole grains (oatmeal and multi-grain bread).

2. Nutrition experts recommend eating 6 small meals each day rather than 2-3 large
meals. A well-planned schedule will help achieve this goal.

3. Nutrition experts recommend eating fiber-containing foods at all meals, in place of

processed carbohydrates.

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Everything You Need to Know About Turbulence Training

Q: What is the rationale for the eating plan?

1. Recent research* has shown that subjects lost more fat mass and had a greater
reduction in their systolic blood pressure when they substituted almonds for complex
carbohydrates in their diet.

*Wien, M., et al. Almonds vs complex carbohydrates in a weight reduction program. Int.
J. Obes. 27: 1365-1372, 2003.

2. The post-workout nutrition was chosen based on John Berardi’s recommendations

given in the last newsletter. According to John, “During the post-workout period, the
body makes a distinctive metabolic shift. It shifts toward fat oxidation (burning) at the
expense of carbohydrate. In other words, most of the energy your body uses during
recovery comes from fat. At the same time, carbohydrate storage becomes a priority;
the body's attempt to refill those muscle and liver glycogen stores.

3. Recent research** has shown that, “the American-healthy pattern was characterized
by high intakes of green, leafy vegetables; salad dressings; tomatoes; other vegetables
(eg, peppers, green beans, corn, and peas); cruciferous vegetables; and tea.”

**Kerver, J., et al. Dietary patterns associated with risk factors for cardiovascular disease
in healthy US adults. Amer. J. Clin. Nutr. 78: 1103-1110, 2003.

Those are the basics, but Get Lean! and The Executive Lifestyle Manual from
www.TurbulenceTraining.com contain over 25 in-depth Nutrition Tips to help you
meet your fat loss goals.

If you have any questions on Turbulence Training, please send them to

cb@cbathletics.com.

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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 the Report for a full refund.

Copyright © 2004-2005 CB Athletic Consulting, Inc.

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Lifestyle Review
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.

1. Do you schedule a yearly physical exam with your physician? You must have a full
physical examination if you are sedentary or if you have high cholesterol, high blood
pressure, diabetes, if you are overweight, or if you are over 30 years old. There are no
exceptions. If you meet any of the above requirements, schedule an examination.

2. Have you been given your physician’s approval to begin a lifestyle program? You
must have your physician’s approval to begin an exercise program. It is essential that
you have your physician’s clearance and encouragement prior to starting this manual.

3. Do you have any injuries or medical conditions that would prevent you from
performing any type of exercise? Don’t rush in to exercise. Talk to your doctor. Your
doctor understands your health and physical capacity better than you.

4. Discuss the results of this lifestyle review with your physician before you begin an
exercise program. Create a partnership with your doctor. Make your doctor part of
your fat loss and health-building team. With good communication and professional
instruction, you chances of success will be much greater.

5. Social support can be the #1 factor for success in fitness programs. While the
support can come from your spouse, brother or sister, child, mom or dad, friend,
neighbor, or co-worker, it’s a proven fact that individuals have a greater chance of
sticking to an exercise program when they have to be accountable someone like a
personal trainer or lifestyle coach. Don’t try and do this on your own. Social support
is important in your quest for better health, fitness and fat loss.

6. Nutrition is the second most important factor for success in fat loss programs.
Do you keep a nutrition log? If not, start doing so! Record your nutrition for free on
www.fitday.com. Record every aspect of your nutrition for at least one week. Most
people have no idea how many calories they are eating each day.

7. Exercise is the third most important factor. Arrange to have a Fitness Assessment
with a certified personal trainer or certified strength and conditioning specialist
(CSCS). This will help identify your physical limitations and exercise capacity. It will
also help the trainer individualize the program for your training needs.

8. What is your current activity level? Log everything you do for at least one week to
get an idea of your daily energy expenditure (calories burned each day).

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Good Food Choice Bad Food Choice

Whole, natural foods Processed foods (containing added sugar, trans-fats, etc.)

Fiber-rich snacks, such as Processed foods (containing added sugar, trans-fats, etc.)
almonds

Nuts/Almonds Chips, cookies, treats, brownies, donuts, pretzels, etc.

Fruit Soda, juice, candy, etc.

Vegetables French fries; Any deep-fried side dish or appetizer

Extra serving of vegetables Extra serving of starchy carbohydrates

Lean protein Fatty cuts of meat; fried meats; high-sodium lunch meats

Low-fat dairy High-fat, high-sugar dairy; milkshakes, ice cream, etc.

Green Tea Coffee, soft drinks, sweetened beverages

Water, Sparkling Water Coffee, soft drinks, sweetened beverages

Unsweetened Iced Tea Coffee, soft drinks, sweetened beverages

Raw Vegetables Bread with butter

Lean Stir-fry; Steamed Chinese/Asian food (battered)

vegetables and meat

Grilled; baked; broiled meat Battered; Deep fried meat

Oatmeal Donuts, croissants; pastries; high-sugar cereals

Yogurt (low-sugar) Ice cream; Yogurt with sugar added

Natural, sugar-free products Sweetened products (i.e. sweetened pasta sauce)

(unsweetened pasta sauce)

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 Turbulence Training™
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Turbulence Training 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.

• Sedentary individuals must complete the Introductory Level Turbulence Training

workouts before moving to the Beginner Level Turbulence Training workouts.
• Everyone should complete the Beginner Turbulence Training workouts before
moving on to the @ Home or Original Turbulence Training workouts.
• Perform each Turbulence Training workout for 4 weeks and then switch.
• After every 12 weeks, take one week off from Turbulence Training for recovery
purposes. During the recovery week, you may perform light, low-intensity workouts.
• Workout 3 days per week alternating between workout A and workout B.
• 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 (A1 & A2) and then repeat.
• Rest 1 minute after completing the exercises in the Superset (i.e. after A1 & A2).
• Do 8 repetitions per exercise unless instructed otherwise.
• Use a 2-0-1 lifting tempo for all exercises (except for any holding exercises like the
planks and curl-ups). Take 2 seconds to lower the weight, pause briefly, and then take
1 second to lift the weight.
• Do each superset 3 times before moving on to the next Superset unless instructed
otherwise.
• Don’t train to failure. You should be able to do 1 more rep at the end of each set.
• Finish each workout with stretching for the tight muscle groups only.

• Warm-up
o Never skip a warm-up.
Perform this circuit 2x’s using a 2-0-1 tempo:
• 10 reps of bodyweight squats or step-ups
• 1 rep of 10 seconds for the plank or ab curl-up
• 8 reps of kneeling pushups, pushups or elevated pushups
• 10 reps of any 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.
o If you are limited by time, reduce the number of sets in the workout, but
always perform the full warm-up.

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Turbulence Training Interval Training Guidelines

• Research has shown that high-intensity 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.

Start with this beginner protocol:

• 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).
• Follow that with “active rest” for 90 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.

As you become accustomed to intervals, progress to the experienced protocol:

• 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.

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Introductory Level Turbulence Training – 2 Weeks

• In weeks 1 & 2, perform workout A and B once each.

• Rest 2 days between workouts.
• Progress to the Beginner Level Turbulence Training workout after 2 weeks.
Training Log
Weeks 1 & 2; Date:
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Workout A
A1) Lying Hip Extension
(2 sets x 8 reps)
A2) Plank (2x15 seconds)
B1) Bodyweight Squat (2x10)
B2) Bird Dog (2x5)
C1) Kneeling Pushup (2x8)
C2) Side Plank (2x5 secs per side)
D1) Band Pull (2x15)
D2) Ab Curl-up (2x6)
Beginner Intervals (3)

Workout B
A1) Bodyweight Step-ups (2x8)
A2) Band Pull (2x12)
B1) Stability Ball Leg Curl (2x8)
B2) Kneeling Push-up (2x8)
C1) Ab Curl-up (2x6)
C2) Side Plank (2x10 secs per side)
Beginner Intervals (4)

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Beginner Level Turbulence Training – 4 Weeks

Training Log
Weeks 1 & 2; Date:
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Workout A
A1) DB Squat (2x10)
A2) Wide-grip Seated Row (2x10)
B1) DB Split Squat (2x12)
B2) Reverse-grip Pulldown (2x12)
C1) Ab Curl-up (2x6)
C2) Side Plank (2x4 reps per side)
Beginner Intervals (5)

Workout B
A1) DB Bench Press (2x10)
A2) DB Step-up (2x10)
B1) Elevated [Kneeling] Pushup
(2x12)
B2) Stability Ball Leg Curl (2x12)
C1) Plank (2x4 reps)
C2) Bird Dog (2x6 reps)
Beginner Intervals (5)

Training Log
Weeks 3 & 4; Date:
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Workout A
A1) DB Squat (3x8)
A2) Wide-grip Seated Row (3x8)
B1) DB Split Squat (2x12)
B2) Reverse-grip Pulldown (2x12)
C1) Ab Curl-up (2x6)
C2) Side Plank (2x4 reps per side)
Beginner Intervals (6)

Workout B
A1) DB Bench Press (3x8)
A2) DB Step-up (3x8)
B1) Elevated [Kneeling] Pushup
(2x12)
B2) Stability Ball Leg Curl (2x12)
C1) Plank (2x4 reps)
C2) Bird Dog (2x6 reps)
Beginner Intervals (6)

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Turbulence Training @ Home – 4 Weeks

Weeks 1 & 2; Date: Training Log
Weeks 1 & 2; Date: Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Workout A
A1) DB Split Squat (3x8)
A2) DB Incline Press (3x8)
B1) Stability Ball Curl (3x12)
B2) Pushup [Kneeling] (3x12)
C1) Stability Ball Jackknife (2x10)
C2) DB or MB Chop (2x12)
Advanced Intervals (6)

Workout B
A1) DB Squat (3x8)
A2) DB Shrug (3x12)
B1) Diagonal Lunge (3x8)
B2) DB Row (3x8)
C1) Bird Dog (2x6)
C2) Side Plank (2x5 per side)
Advanced Intervals (6)

Training Log
Weeks 3 & 4; Date: Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Workout A
A1) DB Split Squat (3x8)
A2) DB Incline Press (3x6)
B1) Stability Ball Curl (3x15)
B2) Elevated Pushup (3x15)
C1) Stability Ball Jacknife (3x12)
C2) DB or MB Chop (3x12)
Advanced Intervals (8)

Workout B
A1) DB Squat (3x8)
A2) DB Shrug (3x12)
B1) Diagonal Lunge (3x8)
B2) DB Row (3x6)
C1) Bird Dog (3x6)
C2) Side Plank (3x6 per side)
Advanced Intervals (6)

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The Original Turbulence Training Workout – 4 Weeks

Training Log
Weeks 1 & 2; Date:
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Workout A
A1) *DB RDL (3x8)
A2) DB Bench Press (3x8)
B1) Reverse Lunge (3x12)
B2) DB Single-Arm Standing
Shoulder Press (3x12)
Advanced Intervals (6)

Workout B
A1) Squat (3x8)
A2) Chin-ups or Reverse-grip
Pulldowns (3x8)
B1) DB Split Squat (3x10)
B2) Ab Curl-up (3x10)
C1) Wide-grip Seated Row (3x12)
C2) Side Plank (2x6 reps per side)
Advanced Intervals (6)

Training Log
Weeks 3 & 4; Date:
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Workout A
A1) *DB RDL (3x6)
A2) DB Bench Press (3x6)
B1) Reverse Lunge (3x10)
B2) DB Single-Arm Standing
Shoulder Press (3x10)
Advanced Intervals (8)

Workout B
A1) Squat (3x8)
A2) Chin-ups or Reverse-grip
Pulldowns (3x6)
B1) DB Split Squat (3x8)
B2) Ab Curl-up (3x10)
C1) Wide-grip Seated Row (3x12)
C2) Side Plank (2x6 reps per side)
Advanced Intervals (6)

*RDL = Romanian Deadlift

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Turbulence Training 2K3 – 4 Weeks

• Do the “Core Training Workouts” on off-days.

Training Log
Weeks 1 & 2; Date:
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Workout A
A1) Chin-ups or Reverse-grip
Pulldown (3x6)
A2) DB Bench Press (3x6)
B1) Barbell Row (3x10)
B2) DB Incline Press (3x10)
C1) Elevated Push-ups (3x12)
C2) DB Incline Biceps Curl (3x12)
Advanced Intervals (8)

Workout B
A1) Sumo Squat (3x8)
A2) DB Shrug (3x8)
B1) Barbell RDL (3x8)
B2) Stability Ball Jacknife (3x12)
C1) Stability Ball Leg Curl (3x12)
C2) 1-Leg Hip Extension (3x10)
Advanced Intervals (6)

Training Log
Weeks 3 & 4; Date:
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Workout A
A1) Chin-ups or Reverse-grip
Pulldown (3x6)
A2) DB Bench Press (3x6)
B1) Barbell Row (3x8)
B2) DB Incline Press (3x8)
C1) Elevated Push-ups (3x20)
C2) DB Incline Biceps Curl (3x10)
Advanced Intervals (8)

Workout B
A1) Sumo Squat (3x6)
A2) DB Shrug (3x8)
B1) Barbell RDL (3x8)
B2) Stability Ball Jacknife (3x12)
C1) Stability Ball Leg Curl (3x15)
C2) 1-Leg Hip Extension (3x12)
Advanced Intervals (6)

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Advanced Turbulence Training 2K4 – 4 Weeks

• Do the “Core Training Workouts” on off-days.

Training Log
Weeks 1 & 2; Date:
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Workout A
A1) Underhand Seated Row (3x6)
A2) DB Low-Incline Press (3x6)
B1) DB Row (3x8)
B2) DB Close-grip Flat Press (3x8)
C1) DB Triceps Extension (3x6,8,12)
C2) DB Incline Curls (3x6,8,12)
Advanced Intervals (8)

Workout B
A1) Deadlift (3x8)
A2) DB Single-Arm Standing
Shoulder Press (3x8)
B1) Forward Lunge (3x6)
B2) Reverse Lunge (3x6)
C1) Stability Ball Leg Curl (3x12)
C2) 1-Leg Hip Extension (3x15)
Advanced Intervals (6)

Training Log
Weeks 3 & 4; Date:
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Workout A
A1) Underhand Seated Row (3x5)
A2) DB Low-Incline Press (3x5)
B1) DB Row (3x8)
B2) DB Close-grip Flat Press (3x8)
C1) DB Triceps Extension (3x6,8,12)
C2) DB Incline Curls (3x6,8,12)
Advanced Intervals (8)

Workout B
A1) Deadlift (3x8)
A2) DB Single-Arm Standing
Shoulder Press (3x6)
B1) Forward Lunge (3x8)
B2) Reverse Lunge (3x8)
C1) Stability Ball Leg Curl (3x15)
C2) 1-Leg Hip Extension (3x15)
Advanced Intervals (6)

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 Turbulence Training™
Special Report for Fat Loss: Volume 1

Core Turbulence Training

• If desired, these core-training workouts can be done on off-days.

• Extra interval work can also be done.
• Take at least one day off per week.

Beginner Level Core Turbulence Training

Training Log

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Workout
A1) Ab Curl-up (2x10)
A2) Side Plank (2x4 per side)
B1) Bird Dog (2x6)
C1) Plank (2x30 seconds)
Beginner Intervals (4)

Advanced Level Core Turbulence Training

Training Log

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Workout
A1) Ab Curl-up (2x10)
A2) Side Plank (3x6 per side)
B1) Stability Ball Jackknife (3x12)
B2) Cable Lift (3x12)
C1) Bird Dog (2x6)
C2) Cable Chop (2x12)
Intervals (8)

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Exercise Descriptions

Disclaimer:
You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning Specialist (CSCS)
provide you with instruction on correct form for all exercises.

Legs

Bodyweight Squat & Dumbbell Squat

• Stand with your feet just greater than shoulder-width apart.
• 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.
• Don’t let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.
• For the dumbbell squat, hold a dumbbell in each hand on the outside of your legs.
• Do NOT round your lower back. I am not letting my back round in the photo.

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Exercise Descriptions

Squat
• Set the bar up at chest level in the squat rack.
• Step under the bar and rest the barbell on the traps.
• Your grip on the bar should be narrow, yet comfortable.
• Position the feet and hips under bar, take it off the rack and take 2 small steps back.
• Your feet should be just greater than shoulder-width apart.
• Start the movement at the hip joint. Push your butt backward and “sit back into a
chair”. Make your butt go back as far as possible and keep your knees out.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Push with your buttocks, hamstrings, and quadriceps to return to the start position.
• Do NOT round your lower back. I am not letting my back round in the photo.

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Exercise Descriptions

Sumo Squat
• Set the bar at chest level in the squat rack.
• Step under the bar and rest the barbell low on the traps.
• Your grip on the bar should be narrow, yet comfortable.
• Position your feet and hips under bar, take it off the rack and take 2 small steps back.
• Your feet should be spaced 6-10 inches wider than shoulder-width apart. Point your
toes forward.
• Start the movement at the hip joint. Push your butt backward and “sit back into a
chair”. Make your butt go back as far as possible and keep your knees out.
• Lower until your thighs are parallel to the floor, but keep your low back arched.
• Push with your buttocks, hamstrings, and quadriceps to return to the start position.
• You can also do this exercise by holding one dumbbell in both hands in front of you.
• Do NOT round your lower back. I am not letting my back round in the photo.

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Exercise Descriptions

Deadlift
• Be very conservative with this exercise. Do not perform any deadlift if your lower
back is injured, weak, or compromised in any manner.
• Place the bar on the floor. Stand behind the bar with your feet slightly greater than
shoulder-width apart.
• Bend down and grasp the bar with your hands just outside your legs. Keep your lower
back flat and your shoulders back.
• Grip the bar with an overhand grip (palms down) or an “alternate” grip (one palm
down and one palm up). The alternate grip allows for heavier loads to be lifted.
• Begin the movement by extending at your knees and hips and pulling with your arms
and upper back. Keep your back “neutral” (flat). Erect your torso and stand up.
• Keep the bar very close to your body and keep your heels on the floor as you lift.
• Exhale as you near the top of the movement.
• Pause briefly at the top of the movement and then lower the weight. Keep your back
flat and flex the hips and knees. Keep the bar under control and close to the body.
• Do NOT round your lower back. I am not letting my back round in the photo.
• Perform each rep with 100% concentration.

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Exercise Descriptions

DB or BB Romanian Deadlift (RDL)

• Be very conservative with this exercise. Do not perform any deadlift if your lower
back is injured, weak, or compromised in any manner.
• Hold dumbbells at arms length. Stand with your feet shoulder-width apart.
• Bend your knees slightly, and keep knees bent, back flat, head up, shoulders back,
chest out and arms straight.
• Keep the dumbbells as close to your thighs and shins as possible. Focus on pushing
your butt back while keeping the knees stationary and keeping your back flat.
• Reverse the movement before your back starts to round.
• Extend at the hips, contracting your hamstrings and buttocks, to stand up.
• Pull with your upper back and bring your torso upright. Keep the dumbbells close to
your body and exhale as you reach the top of the movement.
• Perform each rep with 100% concentration.
• Do NOT round your lower back. I am not letting my back round in the photos.
• A barbell can also be used.

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Exercise Descriptions

Reverse Lunge
• Stand with your feet shoulder-width apart.
• 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.
• The emphasis of this exercise is on the hamstrings and buttocks of the right leg.

Forward Lunge
• Stand with your feet shoulder-width apart and hold a light dumbbell in each hand.
• Step forward with your right leg, taking a slightly larger than normal step.
• Keep your left toe on the ground and use it to help keep your balance. The left knee
should also be bent.
• Lower your body until your right thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push with your right leg to return to the starting position.
• When you are strong enough, hold dumbbells in your hands to increase intensity.

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Exercise Descriptions

Diagonal Lunge
• Step diagonally at a 45o angle with one leg and lower your body until your thigh is
parallel to the ground. Keep your torso upright.
• Return to the top by contracting the quadriceps, groin, and hip extensors of lead leg.
• To increase the intensity, hold dumbbells in your hands by your side.

Step-Up
• Stand facing a bench. Place one foot on the bench and the other on the floor.
• With your abs braced and glutes squeezed, start the movement by pushing through the
bench foot to lift the body up to the standing position.
• Lower your body under control. Pause briefly at the bottom and repeat.
• Complete all reps for one side before changing legs.
• Start on a low step (6-inch) and increase the height of the step (12-in) as you improve.
• Hold dumbbells when you are strong enough to increase the intensity.

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Exercise Descriptions

Split Squat
• Stand with your feet shoulder-width apart and hold a light dumbbell in each hand.
• Step forward with your right leg, taking a slightly larger than normal step.
• Press the front of your left foot into the ground and use it to help keep your balance.
The left knee should also be bent.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Lower your body until your right 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.

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Exercise Descriptions

Stability Ball Leg Curl

• Lie on your back with the soles of your feet on a medium-sized Stability Ball.
• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing
something between your cheeks. Bridge your hips up by contracting your glutes.
• Keep your abs braced and contract your hamstrings and slowly curl the ball back
towards your hips while keeping your hips bridged.
• Pause and slowly return the ball to the start position while keeping the hips bridged.

Lying Hip Extension

• Lie on your back with your knees bent and feet flat on the floor.
• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing
something between your cheeks.
• Bridge your hips up by contracting your glutes. Don’t use your lower back.
• Hold your hips elevated for a 1-count. Keep your abs braced and squeeze the glutes.
• Slowly lower your hips down until they are an inch above the ground. Then repeat.

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Exercise Descriptions

Lying 1-Leg Hip Extension

• Lie on your back with your knees bent and feet flat on the floor.
• Brace your abs, and contract your left glute (butt muscle) while you take your right
leg, straighten it, lift it off the floor and point it straight ahead.
• Using the left leg, bridge your hips up by contracting your glute.
• Keep your abs braced.
• Slowly lower your hips down until they are an inch above the ground.
• Perform all reps for one leg and then switch sides.

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Exercise Descriptions

Abdominals

Isometric Ab Curl
• Always keep one leg straight. This helps to maintain the neutral spine during the
exercise which keeps spine loads lower than if both legs were bent.
• Only curl up to the point where the shoulder blades just come off the floor. The pivot
point is not in the low back, but in the rib cage.
• Keep your head in a neutral position and pick a spot on the ceiling. Try to lift from
your shoulders toward the spot on the ceiling, instead of curling down toward your
feet. If it seems easy, you are probably doing something incorrectly.
• For additional challenge, hold the “up” position for 3-5 seconds and say the count out
loud. This increases the work on the spine stabilizers by forcing them to aid in
breathing as well as spine stability.
• Try performing 10 repetitions with a 5 second hold. An upper limit is 20 repetitions
with a 10 second hold.

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Exercise Descriptions

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.
• Hold this position for the recommended amount of time or 10 seconds if you are
doing multiple repetitions.

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 or 8-10 seconds if you are
doing multiple repetitions.

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Exercise Descriptions

Cable Chop
• Stand sideways beside a cable stack with your right shoulder closest to the stack.
• Attach a handle to the highest pulley position. Grasp the handle over your right
shoulder with arms extended and a slight bend at the elbow.
• Your knees should be slightly bent and your hips slightly pushed back.
• Prepare for the exercise by bracing (contracting) your abdominals from top to bottom.
• Without bending at the elbows any further, bring your arms down and across the body
using your abs to initiate the movement. Focus on working your abs and obliques.
• Bring your hands across to your left hip pocket and then slowly return to the start.
• Do NOT round your lower back. I am not letting my back round in the photo.
• Perform all reps for one side and then switch.

DB or MB Chop (Dumbbell or Medicine Ball)

• Same as cable but done holding a medicine ball or dumbbell.

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Exercise Descriptions

Cable Lift
• Stand sideways beside a cable stack with your right shoulder closest to the stack.
• Attach a handle to the lowest pulley position. Hold the handle below your right hip
pocket with arms extended and a slight bend at the elbow.
• Your knees should be slightly bent and your hips slightly pushed back.
• Prepare for the exercise by bracing (contracting) your abdominals from top to bottom.
• Without bending at the elbows any further, bring your arms up and across the body
using your abs to initiate the movement focusing on working your abs and obliques.
• Bring your hands over your left shoulder and then slowly return to the start.
• Do NOT round your lower back. I am not letting my back round in the photo.
• Perform all reps for one side and then switch.

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Exercise Descriptions

Stability Ball Jackknife

• Brace your abs.
• Put your elbows on the bench and rest your shins on the ball.
• With your arms straight and your back flat, your body should form a straight line
from your shoulders to your ankles.
• Keeping your back straight (don't round it), roll the ball as close to your chest as
possible by contracting your abs and pulling it forward.
• Pause and then return the ball to the starting position by rolling it backward.
• Do NOT round your lower back. I am not letting my back round in the photo.

Bird Dog
• Kneel on a mat and place your hands on the mat under your shoulders. You should be
on “all fours” (like a dog).
• Brace your abs.
• Raise your right hand and left leg simultaneously while keeping your abs braced.
• Point your right arm straight out from your shoulder and your left leg straight out
from your hip. Your pelvis should not rotate (if someone placed a ball in the small of
your back, it shouldn’t have fallen off). Your back should be flat like a table.
• Hold for 5 seconds and then slowly lower without rotating your pelvis.
• Do 6 reps for each side.

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Exercise Descriptions

Standing Pullover
• Stand in front of the lat pulldown station with your knees bent and hips back.
• Prepare for the exercise by bracing (contracting) your abdominals from top to bottom.
• Place your hands shoulder-width apart on the pulldown bar and keep a small bend in
your elbows.
• Slowly pull the bar down and back towards your abdomen. Your torso should remain
completely stationary. Your abdominals should remain strongly contracted.
• Slowly return your arms to the top position and get a good stretch in the abdominals.

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Exercise Descriptions

Back

Band Pulls
• Hold a resistance tubing band at arms length and shoulder level with your hands
spaced shoulder-width apart.
• Pull the band apart and pull your elbows back by using the muscles of your upper
back. Focus on bringing your shoulder blades together.
• Keep your hands and elbows at shoulder height.

Reverse-grip Pulldown
• Use a shoulder-width, palms facing the body grip. Place thighs under pads and
maintain an upright torso.
• Pull the elbows into the side of the body until the bar is at chest level.

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Exercise Descriptions

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.

DB Row
• Rest the left hand and left knee on a flat bench, lean over and keep the back flat.
• Hold the dumbbell in the right hand in full extension and slowly row it up to the
lower abdomen.
• Keep the low back tensed in a neutral position and the elbow tight to the side.
• Do NOT round your lower back. I am not letting my back round in the photo.

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Exercise Descriptions

Wide-grip Seated Row

• Use a long bar and take a greater than shoulder-width overhand grip.
• Keep your arms and back straight, knees slightly bent.
• Row the handle back as far as possible bringing your shoulder blades together.

Underhand Seated Row

• Use a long bar and an underhand, medium-width grip.
• Keep your arms and back straight, knees slightly bent.
• Row the handle back as far as possible bringing your shoulder blades together.

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Exercise Descriptions

BB Row
• Stand with your torso bent and parallel to the floor.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Keep the lower back in a neutral position and your knees slightly bent.
• Grasp the barbell with your hands slightly wider than shoulder-width apart.
• Row the barbell to the abdomen and bring your shoulder blades together.
• Slowly lower to the starting position and repeat.
• Do NOT round your lower back. I am not letting my back round in the photo.

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Exercise Descriptions

Chest

DB Flat Bench Press

• Hold the dumbbells above your chest with your palms turned toward your feet.
• Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.

DB Close-grip Flat Bench Press

• Hold the dumbbells with your palms turned towards your body (palms will face each
other) to emphasize triceps and minimize shoulder stress.
• Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.

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Exercise Descriptions

DB Incline Press
• Lie on a bench with the backrest inclined at 45-60 degrees.
• Hold the dumbbells above your chest with your palms turned toward your feet.
• Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.

DB Low-Incline Press
• Lie on a bench with the backrest inclined at one notch above the flat position.
• Perform regular dumbbell chest presses from this position.

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Exercise Descriptions

Pushups (Kneeling)
• 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.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.

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Exercise Descriptions

Elevated Pushups (Kneeling)

• Keep the abs braced and body in a straight line from knees to shoulders.
• Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic
step. Hands are slightly wider than shoulder width apart (normal push-up width).
• Slowly lower yourself down until you are 2 inches off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.
• Perform 8 repetitions in this manner and then switch to do 8 repetitions with the left
arm elevated. Keep your abs braced.

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Exercise Descriptions

Shoulders

Standing 1-Arm Alternating DB Shoulder Press

• Stand with your hips back, knees bent and abs braced.
• Hold dumbbells at shoulder level.
• Press one dumbbell overhead and slowly lower it to the start position.
• Repeat for the other arm.
• Continue to alternate until all
• Sit with your bench fully supported and hold the dumbbells at shoulder height with
the palms facing forward.
• Press the dumbbells overhead while keeping your back flat.
• Do not arch your back. Stand upright.
• Slowly return the dumbbells to the start position.

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Exercise Descriptions

DB Shrug
• Stand with your feet slightly greater than shoulder-width apart and arms at your sides.
• Hold the dumbbells at thigh level and shrug the shoulders straight up.
• Don’t roll your shoulders, just shrug them straight up and down.
• The exercise is pictured with a barbell but can also be done with a dumbbell.

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Exercise Descriptions

Arms

DB Incline Curls
• Set the incline of the bench at 80 degrees (almost upright position).
• Sit on the bench with a dumbbell in each hand.
• Lean back and perform alternating dumbbell curls with each hand. Keep the palm up
throughout the entire exercise.

DB Triceps Extension
• Lie flat on a bench with dumbbells in each hand. Hold the dumbbells at arms length
over your chest, with your palms facing each other.
• Bend the elbows and lower the dumbbells behind your head.
• Pause briefly at the bottom, and then contract the triceps and extend your arms back
up to the starting position.

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Static Stretching

Psoas Stretch
• Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee.
• You should be in a straight line (similar to the bottom position in a lunge).
• Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front
side of leg at the hip level).
• Hold the stretch for 30 seconds and then switch sides.

Hamstring Stretch
• Lie on your back with both legs flat. Slightly bend your right knee.
• Now raise your right leg straight up in the air and try to bring it back until it is
perpendicular to the floor. Keep the other leg flat and straight on the ground.
• As you raise your leg, you will begin to feel a stretch in the hamstring.
• Bring the leg up until a moderate stretch is felt. Support the leg in that position by
holding it up with your hands or a towel looped around your foot.
• Hold the stretch for 30 seconds and then switch sides.

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Static Stretching

Glute Stretch
• Lie on your back with both legs flat. Slightly bend your right knee.
• Raise your left leg straight up in the air.
• Slowly lower the left leg straight across the body while trying to keep your lower
back pressed into the floor.
• Support the leg by looping a towel around your foot.
• You should feel the stretch over your hip and in your glute on your left side.
• Hold for 30 seconds and then repeat for the other side.

Quadriceps Stretch
• Lie on your right side.
• Bring your left ankle back to your butt and grasp it with your left hand.
• Keep the knee in line with the hip.
• The stretch will be in the front of your left leg (thigh).
• Hold for 30 seconds and then repeat for the other side.

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Static Stretching

Chest Stretch
• Stand next to a doorframe.
• Raise your elbow up to shoulder height and rotate your arm so that your hand is up
(as if you were in a throwing position with your elbow in line with your shoulder).
• Press your elbow against the doorframe and slowly and gently rotate your upper body
away from your elbow.
• You should feel the stretch across the front of your shoulder and chest.
• Hold for 30 seconds and then repeat for the other side.

Shoulder Stretch
• Raise your arm to shoulder height and bring your arm across the front of your body.
• If using your right arm, your right hand should rest at your left shoulder.
• Take your left arm and place it behind your right elbow.
• Slowly and gently apply pressure just above your right elbow. You should feel a
slight stretch in the back of the right shoulder.
• Hold for 30 seconds and then repeat for the other side.

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Static Stretching

Back (“Lat”) Stretch

• Stand in front of a railing that is above waist height that you can also grab onto.
• Grab the railing with your right hand and step back arm’s length from the railing.
• Push your hips back and gently lean forward from the waist until you feel a gentle
and slight stretch in the back muscles running down your right side.
• The main muscle that you are stretching is commonly known as the “lat” muscle.
• Hold for 30 seconds and then repeat for the other side.

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Get Lean! How to gain muscle and lose fat

Do the impossible. Gain muscle and lose fat.

Build the cover model body and get the washboard abs that you’ve always wanted.
Imagine losing a pound of fat per week for a full year! Get Lean will help you reach your
goals because it is a thorough, yet straightforward and no B.S. approach to fat loss. It’s a
comprehensive lifestyle manual that addresses each and every single obstacle that gets in
the way of your fat loss success.

No idea where to start?

Get Lean is the best step-by-step, day-by-day, workout-by-workout lifestyle plan for
anyone (man or woman) that has always wanted to get lose fat and get lean. Whether you
need to lose 100 pounds or if you want to build the lean, hard athletic look, the
information found in this manual will do help you do exactly what the title says, Get
Lean.

No time? No problem.
Get Lean is based on my Turbulence Training™ workouts, the same fat loss program that
has already been featured twice in Men’s Fitness magazine in 2004. These workouts get
you in and out of the gym in under an hour. You’ll cut your workout time in half! Do
three Turbulence Training workouts per week and you’ll be able to watch the fat melt off
your body. You’ve worked hard; now get the body you deserve!

Can’t stand to do long bouts of boring cardio?

Get Lean shows you the scientifically proven better way to burn calories and promote fat
loss. Want to know the biggest secret about “fat loss cardio”? It doesn’t matter how many
calories the machine says you burned!

Don’t know the first thing about lifting weights?

Get Lean contains a thorough beginner’s introduction to resistance training. In addition to
the 10 Turbulence Training™ workouts, Get Lean has two beginner level workouts that
prepare you for the ultimate in fat loss training programs. Use Craig Ballantyne’s
trademarked workout system – “Turbulence Training™” – to take your physique to
another level while getting you in and out of the gym in under an hour only three times
per week!

Get bored of your lifting routine quickly?

One of the main principles of Get Lean is to change your workouts on a frequent basis.
You won’t use the same workout plan for more than 4 weeks in a row. Frequent changes
in your workout ensure continual progress in your fight against fat.

No clue about nutrition?

The Get Lean nutrition review will show you how to plan your meals and snacks to
promote muscle growth and fat loss.

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Get Lean! How to gain muscle and lose fat

“I was highly motivated, both because I was already making progress, and because I had
developed some personal goals which involved both gaining strength and losing fat,
while being able to walk stairs without passing out. I needed structure, motivation, and a
little personal attention, all of which were provided with Get Lean.”
Todd Thompson, Texas

Here’s what you’ll get in the book:

1. 37 Tips to Get Lean
2. How to use Goal Setting to Get Lean!
3. Nutrition & Lifestyle Planning
• Review how to calculate your calories and set up meal plans.
• View sample meal plans, calorie counters, the glycemic index, and the facts about
carbohydrates, protein and fat.
4. Beginner Workouts
• While this is my most advanced fat loss manual, it’s also my most
comprehensive, so it helps everyone get to the next level, starting with beginners.
• The Beginner Workouts are a series of introductory workouts for previously
sedentary individuals.
5. Turbulence Training™ Workouts
• Turbulence Training is the optimal way to lose fat. The workout section isn’t
some simple 4 week plan. No way.
• 10 Turbulence Training workouts that can be used for over 40 weeks in total.
• Each of the workouts can be followed for four weeks. That’s 40 weeks of fat loss
so that you can expect to lose 40 pounds of fat (1 pound of fat per week) with
these workouts and proper nutrition practices (if you need to lose that much).

“I want everyone to know I purchased your Get Lean manual. I will finish the whole
program next week. It really worked great for me. The workouts only took 45 minutes
and where extremely productive. I think I will contact you for a custom plan soon.”
Stu

"I am so impressed with how you conduct your business, your professionalism, quality
and responsiveness is really unequaled. You are the best kept secret in the fitness world."
Bobby Logan

Lastly, you have my 100% money-back guarantee. If you are not fully satisfied with the
Turbulence Training report then just let me know and you’ll be given a full refund.

Sincerely,
Craig Ballantyne, CSCS, M.Sc., Men's Fitness Training Adviser
President, CB Athletic Consulting, Inc.
cb@cbathletics.com

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