Ballantyne 2K9 Ultimate Fat Burning Workout

Turbulence Training for Fat Loss
© CB Athletic Consulting, Inc. 1

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About Craig Ballantyne & Turbulence Training
Craig Ballantyne, CSCS, M.Sc., is a Strength & Conditioning coach in Toronto, author of
Turbulence Training, a contributing author to Men’s Health and Women’s Health
magazines, and a member of the Training Advisory Board for Inside Fitness and Oxygen
magazines.
With Turbulence Training I've put together short, quality fat loss workouts for men and
women to do at home with minimal equipment. The programs use a lot of bodyweight
moves and dumbell exercises, and the workouts change every 4 weeks because I truly
believe variety is one of the main principles for success when you are trying to change
your body in any way.
Craig also has an advanced research background, completing a Master’s of Science

Degree in Exercise Physiology from McMaster University in Hamilton, Ontario, Canada.
Craig continues to study the latest training, supplementation, and nutrition research that
will help improve client’s health and wellness as well as their physical and mental
performance.
Craig’s websites include:
www.TTMembers.com – Craig’s new Turbulence Training Membership site featuring

a forum, exercise video clips, and access to every workout program, manual, and e-book
he has ever written for his websites.
www.TurbulenceTrainingForAbs.com – 12-week advanced training program to spot

reduce belly fat and work your abs harder than ever!
www.TurbulenceTraining.com - Advanced training information to help men and

women gain muscle and lose fat fast.
www.MakeMoreMoneyOnline.com – Craig’s blog about how to make more money

online with your small business.

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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
follow your doctor’s orders.
Copyright © 2003-2009 CB Athletic Consulting, Inc.

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10 Tips to Train SAFE!

It is very important for all of us to train conservatively and not overdo things.
1) Don't do any exercise that you aren't sure how to do. Always get personal instruction
from a certified trainer.
2) Don't do anything that hurts or "doesn't feel right". There are plenty of alternative
exercises for every movement. Just ask us on the Turbulence Training forum for
substitutions at www.TTmembers.com.
3) Whenever you start a NEW program, use lighter weights than normal, and only 1 set
per exercise. You must expect extra soreness when starting a new program just because
of the new exercises, so don't try to set world records in a new program right away.
4) If you need extra recovery within the workout or between workouts, don't hesitate to
take it. Safety first.
5) Use a spotter if you are training with heavy weights. If you train alone at home, follow
my recommendations in the manual and do NOT train to failure.
6) Check your ego at the gym door and start with the easier alternative exercises if
appropriate, even if you have exercised in the past. The new exercises, and new style of
movements will cause muscle soreness even from workouts you think "look easy".
7) Do NOT do interval training more than 4 times per week. Even pro athletes don't play
hard everyday, so why should we?
8) Never skip a warm-up. Use the general bodyweight warm-ups and the specific warm-
up sets in each TT workout.
9) If you want to start TT but think you have an injury, get medical attention and have a
professional therapist rehabilitate your injury before starting an exercise program.
10) Check with your doctor before starting any new exercise or diet program. All
together now, "Safety first!"
Bonus 11) If you decide to use running as your form of interval training, make sure you
have good running shoes, always do an extra thorough warm-up, and choose a safe
running surface (grass or trails rather than pavement/concrete). If you use a treadmill,
please operate it safely.

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TT 2K9 Workout Guidelines
Disclaimer: See your physician before starting any exercise or nutrition program. You must have a
complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or
diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with
your physician or a registered dietician.
• Perform this program for 4 weeks then switch to another TT workout.

• Train 3 days per week.
– Do at least 30 minutes of low-intensity exercise on off-days, but don’t let this
workout impair your recovery or limit your performance real workouts.
• Pairs of exercises (i.e. 1A & 1B) constitute “Supersets”.
• The 3-digit number beside each exercise represents the lifting tempo.
– I.e. Dumbell (DB) Chest Press – The number is 3-0-1. Take 2 seconds to
lower your body, and without pausing, push back up in 1 second or less.
• Finish each workout with stretching for the tight muscle groups only if desired.
• Start every workout with this warm-up circuit.
Bodyweight Warm-up Circuit

• 2x’s through the circuit using a 1-0-1 tempo for each exercise.
• Rest 30 seconds b/c circuits.
1) Med Ball Woodchop – 15 reps

2) Off-set Pushup – 8 reps per side
3) Stability Ball Leg Curl – 15 reps
4) Prone Stickup – 10 reps

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Turbulence Training TT 2K9 Workout Guidelines
Day 1 – Workout A
• Bodyweight Warm-up Circuit
• Specific Warm-up
• Do two warm-up sets for 1A & 1B – rest 30 seconds between sets.
• Do 8 reps per warm-up set with a light weight.
Superset #1
1A) DB Chest Press – 8 reps (3-0-1)
• Rest 1 minute.
1B) DB Row – 12 reps per side (2-0-1)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #2
2A) Chin-up – 6 reps (4-0-1)
• Rest 30 seconds.
2B) KB 1-Arm Shoulder Press – 8 reps per side (2-0-1)
• Rest 30 seconds before repeating 2 more times for a total of 3 supersets.
Superset #3
3A) Decline Close-grip Pushup – 15 reps (3-0-1)
• No rest.
3B) Inverted Bodyweight Row – 15 reps (2-0-1)
Superset #4
4A) KB 1-Arm Swings – 30 seconds per side
• No rest
4B) Running in Place – 30 seconds
• Rest 1 minute and repeat 5 more times for a total of 6 supersets.
Finish with static stretching.
Day 2 – Recovery day & light exercise

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Workout B
• Bodyweight Warm-up Circuit
• Specific Warm-up
• Do two warm-up sets for 1A & 1B – rest 30 seconds between sets.
• Do 8 reps per warm-up set with a light weight.
1A) DB Split Squat – 8 reps per side (2-1-1)

• No rest.
1B) Stability Ball Rollout – 8 reps (3-0-2)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
2A) DB RDL – 10 reps (3-0-1)

• No rest.
2B) X-Body Mountain Climber – 10 reps per side (1-0-1)
3A) KB or DB 2-Hand Swings – 45 seconds

• No rest.
3B) Stability Ball Jackknife – 15 reps (1-0-1)
Interval Training Workout #1

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Workout C – DB 10x10
• Do the regular bodyweight warm-up before the DB 10x10.
• Pick a weight that is 30% of weight you use for 10 reps of the dumbbell chest press.
• For example, if you use 30 pound dumbbells for 10 reps of dumbbell chest presses,
do the DB 10x10 circuit with 10 pound dumbbells.
• You can also use bodyweight only for many exercises.
• Do all exercises back to back with as little rest as possible but do not hesitate to rest
as often as needed if you have grip strength problems.
• Perform each exercise at a 1-0-1 pace.
• Do 10 reps for each exercise (10 reps for each side for unilateral exercises).
• Rest 2 minutes at the end of the circuit and repeat up to 3 more times.
• Try to use more weight each week or take fewer rest breaks.
1) DB Bulgarian Split Squat

2) DB Shoulder Press
3) DB Step-up
4) DB Chest Press
5) DB Row
6) DB Lunge
7) DB Swing
8) DB Shrug
9) DB Incline
10) DB Squat
Day 6 – Interval Training Workout #2

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TT2K9 Workout Guidelines
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Workout A
1A) DB Chest Press (8)
1B) DB Row (12)
2A) Chin-up (6)
2B) KB 1-Arm Shoulder Press(8)
3A) Decline Close-Grip Pushup (15)
3B) Inverted Row (15)
4A) KB 1-Arm Swings (30s/side)
4B) Run in Place (30 seconds)
Workout B
1A) DB Split Squat (8)
1B) Stability Ball Rollout (8)
2A) DB RDL (10)
2B) X-Body Mountain Climber (10)
3A) KB or DB Swings (45 secs)
3B) Stability Ball Jackknife (15)
Interval Workout #1
Workout C – 10 reps each
1) DB Bulgarian Split Squat
2) DB Shoulder Press
3) DB Step-up
4) DB Chest Press
5) DB Row
6) DB Lunge
7) DB Swing
8) DB Shrug
9) DB Incline Press
10) DB Squat
Workout D
Interval Workout #2

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Turbulence Training TT2K9 Interval Guidelines
Interval Workout #1
• Warm-up for 3 minutes getting progressively more intense with time.
• Perform an interval by exercising for 45 seconds at a very hard pace (at a subjective
8/10 level of effort).
• Follow that with “active rest” for 90 seconds by exercising at a slow pace (at a
subjective 3/10 level of effort).
• Repeat for a total of 6 intervals.
• Finish with 4 minutes of very low intensity (3/10) exercise for a cool-down.
Minute by Intensity
Type
Minute Level
1 Warm up 3 out of 10 Notes
2 Warm up 4 out of 10
(45 seconds) Hard 8 out of 10
(90 seconds) Easy 3 out of 10
(90 seconds) Cool Down 3 out of 10
17 Cool Down 3 out of 10

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Turbulence Training TT2K9 Interval Guidelines
Interval Workout #2
• Warm-up for 4 minutes progressing from light to more intense exercise.
• Exercise for 60 seconds at a “slightly harder than cardio” pace at a subjective 8/10
level of effort (imagine normal cardio is a 6/10 intensity level).
• Follow that with “active rest” for 60 seconds by exercising at a slow pace at a
subjective 3/10 level of effort.
• Repeat for a total of 5 intervals.
• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.
Minute by Intensity
Type
Minute Level
1 Warm up 3 out of 10 Notes
5 Hard 8 out of 10
6 Easy 3 out of 10
7 Hard 8 out of 10
8 Easy 3 out of 10
9 Hard 8 out of 10
10 Easy 3 out of 10
11 Hard 8 out of 10
12 Easy 3 out of 10
13 Hard 8 out of 10
14 Easy 3 out of 10

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31-Day Fat Loss Plan to Start 2009

This is your 31-day step-by-step guide to fat loss. If you apply all of the lifestyle changes
you’ll find that making the correct and healthy choices is easier and more effective. Plus,
if you follow this easy to use schedule, you won’t find these changes overbearing. In fact,
you’ll look forward to one new challenge everyday – until this new lifestyle is a habit.
January 1st – Clear out the cobwebs. Start the exercise program with a “practice round” of
Workout A. Exercise conservatively, work at your own level, and stick to the TT
guidelines. Perform every exercise with perfect technique. Just do one set of each
exercise in this first workout!
January 2nd – Get 30 minutes of fun activity. Go for a hike if you have the day off work.
Then commit to eliminating all sources of liquid calories and replace these drinks with
water and Green Tea. Start to enter your food intake on Fitday.com and continue to do
so for the next 5-7 days.
January 3rd – Do a “practice round” of Workout B. Exercise conservatively and stick to

the TT guidelines. Perform every exercise with perfect technique. Just one set of each
exercise in this first workout! Recruit social support partners. Get a nutrition buddy at
work, a workout partner for the gym (if applicable), or a personal trainer if possible, and
start using the forums at www.TTmembers.com for online social support.
January 4th – Get 30 minutes of fun activity. Is there some fun activity you can do with
your family? Clean out cupboards and prepare a healthy shopping list. Plan, shop, and
prepare and do some massive shopping and cooking preparation for the week ahead. Plan
two solutions for every nutrition obstacle that comes up each week.
January 5th – Do a full Workout A. After, spend 30 minutes setting goals for the next 7
days, 4 weeks, 3 months, and 1 year. Do 3 goals for each. If you haven’t already, pick up
a copy of my favorite goal-setting program from www.MagicFatBurning.com.
January 6th – Get 30 minutes of fun activity. If you really like to do cardio, then go ahead
and do 30 minutes at a 6/10 intensity level – but no harder! Finish off with 5 minutes of
deep, stress-relieving breathing. Breathe through your belly. Get rid of that stress!
January 7th – Do a full Workout B. Complete your 7 day food entry on Fitday.com and
review the results to help you organize your shopping list.
January 8th – Get 30 minutes of fun activity. Do extra stretching today. Either try a Yoga
class or go through the stretches at the end of this manual 2-3 times (but don’t stretch too
hard no matter which option you choose).

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January 9th – Do a full Workout C. Start easy. Use 30% of your regular dumbbell chest
press weight. Take extra breaks if you need to. Do only 2 rounds of the 10x10 circuit.
January 10th – Get 30 minutes of fun activity and pick an activity you really like to do
(yoga, sport, martial art, dance) and make it a regular habit on Saturdays. This can be
done on your own or with your social support group. Always be accountable to your
support group. This will encourage you to stick with the exercise and nutrition program.
January 11th – Get 30 minutes of activity and then review your nutrition. Make sure that
you are eating 6 small meals per day rather than 2-3 large meals. Spread your protein,
fiber, fruits and vegetables throughout the day to help you reduce your appetite and keep
your energy levels up.
January 12th – Do Workout A and visualize yourself reaching your goals. Keep a positive
attitude and you will remain motivated and you will continue to make progress.
January 13th – Get 30 minutes of activity. Do a combination of bodyweight exercises,

stretching, and dumbbell or kettlebell swings. Keep the workout at a 6/10 intensity level,
no harder!
January 14th – Workout B. Make sure you are doing things correctly. Hire a trainer for
one session and make them a part of your support team. To help you stick to your
workouts, book each exercise session like any other appointment in your daily schedule.
Let nothing, except real emergencies, come between you and your workouts.
January 15th – Get 30 minutes of activity. If you are stressed out, try yoga on your off day
exercise. Just don’t stretch too hard, as you can overstretch and get hurt. Plus, make an
effort to eat one new fruit and one new vegetable today. If you aren’t already eating
apples, try one today and see how it helps fill you up because it contains a lot of soluble
fiber called pectin. Add a new vegetable to your dinner.
January 16th – Workout C. Try to increase the weight you use compared to last workout.
Always try to improve your performance to improve your physique. Make sure that you
have taken your before photos for the Turbulence Training Transformation Contest.
January 17th – Get 30 minutes of activity. Take a hike today. Then spend 30 minutes on
the www.ttmembers.com forum giving and getting social support.

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January 18th – Get 30 minutes of activity with your family and plan ahead for the next
week and do all of your grocery shopping and meal preparation. Do some extra cooking,
chop your vegetables and wash your fruit. By doing this, you will be prepared to avoid
unhealthy eating situations that lead you to cheat on your plan.
January 19th – Do Workout A and then review your nutrition to eliminate all sources of
trans-fatty acids from your diet. Trans-fats hide in cereals, baked goods, crackers, and
fast food.
January 20th – Get 30 minutes of activity. If the weather is bad and you need to go to the
gym and do 30 minutes of cardio, that’s fine, if you like it. Do 10 minutes on 3 different
machines at a 6/10 intensity level.
January 21st – Do Workout B and then review your water intake and confirm that you are
consuming enough water each day to keep you hydrated and healthy, as well as using
water to stay full.
January 22nd – Get 30 minutes of activity with a friend who you haven’t visited with in
months. Catch up and pass the time with a long walk or by playing a sport.
January 23rd – Do Workout C, increasing the amount of weight used by 5% compared to

the week before.
January 24th – Get 30 minutes of activity bright and early so that you have the rest of the
day free for visiting with friends and members of your fat loss social support groups
online and offline. If you haven’t signed-up already, go to www.Twitter.com and make
an account and then start posting your daily meals on here for accountability. Make sure
to follow me at www.Twitter.com/CraigBallantyne
January 25th – Get 30 minutes of activity with your family. Plan, shop, & prepare for the
week ahead. Make sure to include 1 new fruit and 1 new vegetable in your grocery list.
Variety in your nutrition is very important, so try a new fruit today such as blackberries,
blueberries, or raspberries.
January 26th – Do Workout A. Check your fiber intake and make sure you meet the
recommended intake (up to 35 grams per day). Eat more almonds to get fiber and keep
your appetite in check.
January 27th – Get at least 30 minutes of activity. Try an activity that you haven’t done
for years or if you’ve always wanted to take dance lessons, start today! Have fun on your
off-days. Exercise doesn’t have to be punishment.

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January 28th – Do Workout B and then thoroughly review your nutrition. Check the
number of calories you are consuming. Are you still eating too much? Are you eating too
little (less than 1500 calories)? Review the Turbulence Training Nutrition for Fat Loss e-
book for guidance.
January 29th – Get 30 minutes of activity using easy bodyweight exercises and static
stretching from the end of this manual. Go very slow in each exercise to focus on the
muscle groups working in each movement.
January 30th – Do Workout C. Try an alternative source of lean protein at dinner, such as
lean beef or salmon (in case you have been eating only chicken and tuna).
January 31st – Get 30 minutes of activity and finish off by dropping by the Turbulence
Training forum at www.TTMembers.com to post your latest results. Congratulations!

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Exercise Descriptions – Warm-up

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.
MB Wood Chop
• Hold the ball overhead.
• Push your hips back and chop the ball straight in front of you until they are at arms
length and holding the ball at ankle level.
• Keep your chest up and do not round your lower back. Drive up to the start position.
Offset Pushups
• Keep your abs braced and body in a straight line from toes to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart, BUT place one
hand in front of shoulder level and the other hand behind shoulder level.
• Slowly lower yourself down until you are 1 inch 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.
• Do 2 reps for one side and then change hand positions and walk forward one step,
then repeat until you’ve completed all reps.

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Exercise Descriptions – Warm-up
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.
Prone Stick-up
• Lie chest down on a bench. Hold your arms out to the side with a 90-degree bend in
the elbows. Squeeze your shoulder blades together.
• Slowly stick your hands up overhead out in front of you. Keep your shoulder blades
squeezed together. Hold the extended position for 3 seconds.
• Slowly return to the start position. Relax your muscles and repeat.
• Try to improve your range of motion in this exercise each week.
• The goal is to improve shoulder mobility and postural control.

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Exercise Descriptions – Workout A
DB Chest Press
• Lie on a flat bench.
• Hold the dumbbells above your chest with your palms turned toward your feet.
• Lower the dumbbells out and down to chest level.
• Press the dumbbells up and in above the chest.
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.
• Slowly row the dumbbell up to your lower abdomen.
• Keep the low back tensed in a neutral position and the elbow tight to the side.

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Chin-up
• Take underhand grip on the bar with the palms facing you.
• Pull yourself up to the top position so that your chin is above the bar.
• Slowly lower yourself but do not let your body swing and do not use momentum.
Kettlebell 1-Arm Shoulder Press

• Hold a Kettlebell at shoulder height with your palm facing your body.
• Let the other arm hang free at your side.
• Press the Kettlebell overhead while rotating your palm to face away from the body.
• Slowly lower. Do all reps on one side then switch.

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Decline Close-Grip Pushup

• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Place the hands on the floor shoulder-width apart.
• Elevate your feet onto stairs or a bench.
• Lower yourself down until you are 2 inches off the ground while keeping your elbows
tucked into your sides.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.
Inverted Rows
• Set a bar at hip height in the smith machine or squat rack.
• Lie underneath the bar and grab it a few inches wider than shoulder-width apart.
• Row yourself up the top position with your upper back and lats.
• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Slowly return to the start position.

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1-Arm KB or DB Swing
• Hold a kettlebell or dumbell in one hand with your feet shoulder width apart.
• Squat and swing the weight between your legs. Keep your chest up and low back flat.
• Explode up thrusting your hips forward, as though you were jumping.
• Swing the dumbell to shoulder height. Brace your abs and control the descent.
• Make sure to watch the video for this one.
Running in Place
• Stand with your feet shoulder-width apart.
• Run in place driving your knees up as high as possible.
• Your other arm will naturally swing forward. Keep a bend in the elbow.
• Run in place at an interval pace.

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Exercise Descriptions – Workout B
DB Split Squat
• Stand with your feet shoulder-width apart.
• Step forward with your right leg, taking a slightly larger than normal step.
• Press the front of your back foot (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.
Stability Ball Rollout

• Kneel on a mat and place your clasped hands on the top of a medium sized ball.
• Brace your abs and slowly lean forward and roll your hands over the ball while the
ball moves away from your body.
• Keep your body in a straight line and go as far as you can with perfect form.
• Contract your abs and reverse the motion to return to the upright position.

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DB 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.
X-Body Mountain Climber

• Brace your abs. Start in the top of the push-up position.
• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up
to your opposite shoulder. Do not let your hips sag.
• Keep your abs braced and slowly return your leg to the start position.
• Alternate sides until you complete all of the required repetitions.

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KB or DB 2-Hand Swings
• Stand with your feet wider than shoulder-width apart. Hold a single Kettlebell or
dumbbell in both hands in front of your body at arm’s length.
• Push your hips back and swing the Kettlebell or dumbbell between your legs.
• Drive back up to the start position and swing the Kettlebell or dumbbell up to chest
height. Move at a quick pace.
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. Hold that position for 3 seconds.
• Keeping your back straight (don't round it), slowly roll the ball as close to your chest
as possible by contracting your abs and pulling it forward.
• Pause briefly and then return the ball to the starting position by rolling it backward.
• Hold the extended position for 3 seconds and repeat.

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Exercise Descriptions – Workout C
DB Bulgarian Split Squat

• Hold dumbbells (DB’s) in your hands & stand with your feet shoulder-width apart.
• Place the instep of one foot on a bench. Step forward with the other foot, taking a
slightly larger than normal step.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Lower your body until your front thigh is parallel to the ground.
• Push up to the upright position. Stay in a split-squat stance.
• Perform all reps for one leg and then switch.
DB Shoulder Press
• Hold dumbbells at shoulder height.
• Keep your abs braced and bend your knees slightly.
• Press the dumbbells overhead. Slowly lower and repeat.

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DB Step-Up
• Stand facing a bench. Place one foot on the bench and the other on the floor.
• Hold dumbbells in hands at sides.
• 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.
DB Chest Press – See above.
DB 2-Arm Overhand Row

• Stand with your knees bent, torso forward, and hips back.
• Hold dumbbells in both hands with your palms facing your body.
• Keep your elbows out and row the dumbbells up to your mid-section.
• Slowly lower to the start position.
• Keep your low back arched. Do NOT round your low back.

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DB Forward Lunge
• Stand with your feet shoulder-width apart. Hold dumbbells 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.
• Push with your right leg to return to the starting position.
• When you are strong enough, hold dumbbells in your hands to increase intensity.
DB Swing
• Stand with your feet wider than shoulder-width apart. Hold a single dumbbell in both
hands in front of your body at arm’s length.
• Push your hips back and drop the dumbbell between your legs.
• Drive back up to the start position and swing the dumbbell up to chest height.
• Move at a quick pace.

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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.
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.

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DB 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”.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• 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.
• Keep your low back arched. Do NOT round your low back.

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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).

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Static Stretching
Chest Stretch #1
• Stand next to a doorframe. Raise elbow to shoulder height and rotate arm so that your
hand is up (as if in a throwing position with elbow in line with your shoulder).
• Press your elbow against the doorframe and slowly and gently rotate your upper body
away from your elbow. Feel the stretch across the front of your shoulder and chest.
Chest Stretch #2
• Stand with your arm out-stretched and hand pressed against a wall or support.
• Rotate your hips and feet away from your arm, to increase the stretch felt across the
chest muscle. Hold that position for 20 seconds and then repeat for the other side.

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Static Stretching
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 to feel a stretch in the back of the right shoulder.

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How to Get Dozens of Advanced, Fat Burning,

Muscle Building, Turbulence Training
Workouts at Your Finger Tips -And All for
Less than the Cost of a Single Training Session
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workouts, and manuals inside my new Turbulence Training Membership
Pass.
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you to access every report and manual from my sites. You’ll be able to
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• Get the best workouts of your life is less than an hour per session
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“Thanks Craig, this All Access Pass is great. Never have I seen anything
like this. I have already downloaded Get Lean and Beginner Fat Loss Tips
and glanced through them, some really good stuff. I'm planning on
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Click Here for Your Preferred Customer TT Member Discount

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Ballantyne 2K9 Ultimate Fat Burning Workout

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Turbulence Training for Fat Loss

© CB Athletic Consulting, Inc. 1

About Craig Ballantyne & Turbulence Training

Craig also has an advanced research background, completing a Master’s of Science

Craig’s websites include:

www.TTMembers.com – Craig’s new Turbulence Training Membership site featuring

www.TurbulenceTrainingForAbs.com – 12-week advanced training program to spot

www.TurbulenceTraining.com - Advanced training information to help men and

www.MakeMoreMoneyOnline.com – Craig’s blog about how to make more money

© CB Athletic Consulting, Inc. 2

Copyright © 2003-2009 CB Athletic Consulting, Inc.

© CB Athletic Consulting, Inc. 3

10 Tips to Train SAFE!

© CB Athletic Consulting, Inc. 4

TT 2K9 Workout Guidelines

• Perform this program for 4 weeks then switch to another TT workout.

Bodyweight Warm-up Circuit

1) Med Ball Woodchop – 15 reps

© CB Athletic Consulting, Inc. 5

Turbulence Training TT 2K9 Workout Guidelines

Finish with static stretching.

Day 2 – Recovery day & light exercise

© CB Athletic Consulting, Inc. 6

Turbulence Training TT 2K9 Workout Guidelines

1A) DB Split Squat – 8 reps per side (2-1-1)

2A) DB RDL – 10 reps (3-0-1)

3A) KB or DB 2-Hand Swings – 45 seconds

Interval Training Workout #1

Finish with static stretching.

Day 4 – Recovery day & light exercise

© CB Athletic Consulting, Inc. 7

Turbulence Training TT 2K9 Workout Guidelines

1) DB Bulgarian Split Squat

Finish with static stretching.

Day 6 – Interval Training Workout #2

Day 7 – Recovery day & light exercise

© CB Athletic Consulting, Inc. 8

TT2K9 Workout Guidelines

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

© CB Athletic Consulting, Inc. 9

Turbulence Training TT2K9 Interval Guidelines

© CB Athletic Consulting, Inc. 10

Turbulence Training TT2K9 Interval Guidelines

© CB Athletic Consulting, Inc. 11

31-Day Fat Loss Plan to Start 2009

January 3rd – Do a “practice round” of Workout B. Exercise conservatively and stick to

© CB Athletic Consulting, Inc. 12

31-Day Fat Loss Plan to Start 2009

January 13th – Get 30 minutes of activity. Do a combination of bodyweight exercises,

© CB Athletic Consulting, Inc. 13

31-Day Fat Loss Plan to Start 2009

January 23rd – Do Workout C, increasing the amount of weight used by 5% compared to

© CB Athletic Consulting, Inc. 14

31-Day Fat Loss Plan to Start 2009

© CB Athletic Consulting, Inc. 15

Exercise Descriptions – Warm-up

© CB Athletic Consulting, Inc. 16

Exercise Descriptions – Warm-up

Stability Ball Leg Curl

© CB Athletic Consulting, Inc. 17

Exercise Descriptions – Workout A

© CB Athletic Consulting, Inc. 18

Exercise Descriptions – Workout A