Gain Muscle and Lose Fat – TT Meatheads IV: Get Lean and Jacked Workout B

CLICK HERE for a FREE WORKOUT!!

http://www.turbulencetraining.com

Were going to do a lot of different things in this workout starting with the first exercise.

This isnt your classic superset format. You will be doing dumbbell forward lunges, performing all reps on one side before switching to the other for all reps on that side. You will do these for 8 reps on each side.

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

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

Barbell back squats are next. Your legs will be a little tired from the last set, so you wont use your maximum weight for these. With the bar positioned at chest height, step underneath it with a relatively close grip (unless you have shoulder mobility problems). Take the bar off the rack and step back with a medium stance with feet slightly wider than your shoulders. Keep your chest up, head forward and up and drop your hips down and back, then drive back up.

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

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

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

First, start with kettlebell swings for 200 reps with as few sets and as few rests as possible. If you are a woman, under 18 pounds is a good place to start. If you are a man, and havent been training, you can start out with the 18 pounds as well. If you are more advanced, you can use a heavier weight, but be conservative with it if you are starting out.

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

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

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

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

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:

http://www.TurbulenceTraining.com

And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:

http://www.ttmembers.com

For the most effective exercises to burn belly fat and get ripped abs, visit:

http://www.turbulencetrainingforabs.com

To see real people just like you lose weight fast, visit:

http://www.transformationcontest.com

For daily fat loss workout updates and controversial fat burning tips, visit:
http://www.ttfatloss.com

Duration : 0:7:34

Read more

Technorati Tags: ab, Abs, belly, bodyweight, Burn, exercise, exercises, fat, fitness, gain, lose, loss, muscle, Pack, Six, training, turbulence, weight, workout, workouts