The infamous workout was done at my high-school on the track. Our soccer coach had us run eight 400-meter intervals with minimal rest. I just about quit – and vomited – that night…fortunately holding off the urge to do both!

Of course, training that way made me super-lean and ripped, getting rid of the winter fat that I had piled on with my incorrect off-season bodybuilder training (I made many mistakes back then!).

Why did it make me so lean? Because the intensity boosted a hormone that is powerful for both fat burning and for being a fountain of youth in your body – Growth Hormone.

Did you know this about Growth Hormone?

Not only does it burn fat, but it helps you recover FASTER.

Growth hormone boosts your ENERGY levels.

It even can give you a better sex life!

Growth hormone improves your natural sleep.

Amazing…and all from this specific way of training.

Science shows that the safest and best way to boost your natural growth hormone levels is through short, burst workouts, the right diet, and recovery.

So train, eat, and sleep – that’s the fountain of fat-burning youth!

Fortunately, there’s a BETTER way to train to increase your Growth Hormone levels today. By doing this ONE specific type of workout, you’ll burn fat faster than ever while sculpting lean sexy muscles, so that you will look amazing with your shirt off and even at work.

The secret training method is Metabolic Resistance Training. It’s much more fun than interval sprints, and more effective at working your entire body.

And now there’s a NEW metabolic workout in town that promises you a bigger – yet natural – Growth Hormone boost than ever before.

Like every workout you get from me, this program uses the magical power of a SPECIFIC type of exercise – one that you won’t see used in most bodybuilding programs OR in your typical article from Shape magazine.

You’ll see rapid results with this way of training,

Craig Ballantyne, CTT
Certified Turbulence Trainer

That’s what you’re going to get in a series of new articles dedicated to the TOP moves for each body part.

We’re going to start with the 3 best dynamic bodyweight ab exercises. No weights needed. I’ve even put them all together in one circuit in my latest and greatest fat burning program (you’ll see them from 2B-2D in bold).

Here’s the workout, called “#RiseandGrind“:

Day 3 – Workout B – #riseandgrind

Start with the general bodyweight warm-up circuit.

Specific Warm-up Sets:

• Do 1A with 50% of normal weight for 8 reps.
• Do 1B and 1C for 3 reps each.

Rest only where stated.

1A) Deadlift – 20 reps (2-0-1-0)
1B) Prisoner Squat Jump – 6 reps
1C) Pike Pushup – Max Reps (2-0-1-0)

Rest 30 seconds and repeat 2 more times.

2A) Bodyweight Bulgarian Split Squat – 15 to 25 reps per side (1-0-1-0)
2B) X-Body Mountain Climber – 20 reps per side (1-0-1-0)
2C) Power Wheel Rollout or Stability Ball Rollout – 20 reps (3-0-1-0)
2D) Stability Ball Jackknife – 20 reps (1-0-1-0)

Rest 30 seconds and repeat 2 more times.

Then you’ll finish with a Metabolic Conditioning circuit (only found in the TT Grindhouse manual deal here).

Why are those the 3 best bodyweight ab exercises?

Well, first, for beginners, you still need to master the Plank, Side Plank, and Bird Dog exercises. Those are the 3 best ab moves if you are just starting out. You need to be able to hold a Plank for 2 minutes straight, and a Side Plank for 60 seconds on each side. If you can’t pass both of those tests, spend more time on the basics.

But if you are ready to hit your six-pack abs even harder, we want to go with the “Stretch & Contract” system found in my top 3 dynamic ab moves.

First, the best of the 3 is the Rollout move. You stretch your abs on the way out, and contract them hard to return to the start position. But unlike with sit-ups and crunches, you do NOT round your low back – and therefore you protect your low back from injury.

But to add a twist to this circuit, I put the Rollout second in order. We’ll pre-fatigue the abs with high-rep X-Body Mountain Climbers that work your abs in stability (like a Plank) and your obliques with the cross-body movement of your knee.

To make that move even harder, you can put your feet on a ball or in TRX straps. You might need to do fewer reps if you use the advanced version.

Finally, we close out the circuit with the Stability Ball (or TRX) Jackknife. Your abs are stretched out in the plank position, and then you contract from the lower portion of your abs to bring your knees to your chest.

Those 3 ab exercises go to together like peanut butter and jelly and ice cream (what, ice cream goes amazing with ANYTHING – okay, what “those 3 ab exercises go together like pancakes, butter, and real maple syrup <= at leastMikey Whitfield will like that one!).

The X-Body hits the obliques.

The Rollout hits the six-pack with the Stretch & Contract system.

The Jackknife works from lower abs up to the top.

Boom goes the six-pack dynamite!

You’ll love that circuit.

Get the full TT Grindhouse program here for just $9

Craig Ballantyne, CTT
Certified Turbulence Trainer

Back in February, as I watched Ray Lewis play his final game in the NFL, I became fascinated with “#grinding” approach to training and competition.

It inspired this incredible new workout program called, “TT Grindhouse“. Here’s what TT Members are saying about it:

“I just did workout B and it is one of the toughest TT workouts I’ve ever done. My legs are still burning more than 2 hours later! The 25 per side Bulgarian Split Squats followed by the 3 high rep ab exercises was so hard, and then that 3rd superset w/2 high rep burning leg exercises was crazy to get through. I’m proud to say I did each and every rep.” - Anna Dormar

“Workout B could be in and of itself the reason to seek out (if you haven’t already) or continue utilizing CB’s workouts. Kicked my butt, but really loved it. Tough tough tough…” - Bill Steeler

“Workout C is a fantastic end to the week! Got the whole body fired up with the first couple of circuits and that very difficult pushup test. Then finished off with the Meathead grinder circuit for the shoulders and arms. Haven’t done 21′s in years Great Pump! To anyone in the TT contest, this would make a great last months workout to put the finishing touches on your physique come contest entry time.” – John McGovern

The NEW Turbulence Training Grindhouse workout is available here:

www.TurbulenceTraining.com/GrindhouseDeal

Get ready for a hybrid workout of bodyweight exercises, compound weightlifting exercises, metabolic density training, fat loss conditioning, and even a sneaky little bit of muscle building thrown in their to put shape in all the right spots.

“Every day of my life, I’m trying to find a different way to get better.” – Ray Lewis

The TT Grindhouse workout will change your body and test your mind. It will give you dramatic increases in fitness, fat loss, and conditioning. It will challenge you in a way that no other Turbulence Training program has done before.

“We get one opportunity in life, one chance at life to do whatever you’re going to do, and lay your foundation and make whatever mark you’re going to make. Whatever legacy you’re going to leave; leave your legacy!” – Ray Lewis

TT is my legacy.

For whatever reason, I was put here on this earth to help transform lives and bodies. And I’m a very lucky man that I discovered this early in my life (back when I was 16). Each day since then I’ve dedicated myself to getting better and helping more people.

I live, eat, breathe, sleep, and constantly think “Transformation”, trying to figure out ways to challenge YOU for greater results.I think non-stop about how I can motivate you. I’m obsessed with help you improve your life.

And I constantly work at improving my own life, too, so that I can share what I have learned with you.

It’s all about YOU.

And that’s why the Turbulence Training workouts continue to get better and better each month.

You’re going to love TT Grindhouse – and even better, you’ll love the fact that it’s just a small investment to get started. You won’t find a fitness deal like this anywhere else.

Get the TT Grindhouse deal here

“All I know is grind.” - Ray Lewis

“All I know is Transformation.” – Craig Ballantyne

If you’ve thought you’ve seen it all in training, then be ready for a few BIG surprises in TT Grindhouse.

So bring an open mind and fit body to attack this brand new metabolic workout – and you’ll be blessed with rapid results in just a few short weeks.

“Do whatever you got to do to make sure you chase your legacy every second of your life.” – Ray Lewis

I hear ya, Ray, loud and clear.

Get the NEW TT Grindhouse program and double your fat loss

Rise and #grind,
Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – You rock.

Thanks for being a TT reader. Thanks for kicking butt in the TT workouts. Thanks for taking it to the next level. Thanks for being a part of the TT Legacy – it’s our legacy together!

And then we’ll all be at the TT Summit doing bootcamps on the rooftop of the hotel overlooking beautiful San Diego.

Hope to see you there!

In the meantime, I have a BIG opportunity for you and a free gift.

First, the gift. Did you see these videos yet?

My friend, and top Certified Turbulence Trainer, Brian Kalakay is giving away 5 bootcamp games videos on his site here:

www.FitnessGameTraining.com

Pretty cool…and Brian will be the MC of the TT Summit next week, that’s even cooler.

The TT Summit is more than just Sold-Out…we’re actually trying to figure out a way to get everyone in the room! LOL. Ooops. Oh well, I guarantee that everyone will have a great bootcamp workout with me and Martin Rooney
each morning. Those are going to be awesome!

Speaking of bootcamp workouts, as you know, I just opened my first (of many) Fit Body Bootcamp locations just outside of Toronto.

Now I’m looking for trainers to join my team!

If you live north of Toronto near our Vaughn location and want to be part of

the amazing Fit Body Bootcamp team, read the job post below (or if you know someone near there that would be interested, please pass this on!).

Wanted! HIGH ENERGY Personal Trainers/Fitness Instructors in Vaughan

We are looking for someone to join our team at our new Fit Body Boot Camp as one of our boot camp instructors.

We are looking for someone that preferably has a fitness background, but most importantly, has a lot of energy and wants to genuinely help change people’s lives in the Vaughan community through fitness.

You have to be dedicated to our mission of helping 10,000 people locally.

Here’s what we need from you:

• Availability to teach boot camp sessions either in the early AM (starting at 6 am), and/or in the PM (starting at 5:30 pm).
• Personal Training Certification (preferably with a Kinesiology and/or Health
• Science Degree)
• Experience training clients from a Beginner to Intermediate levels
• Willing to learn new techniques to help get better results for our clients.

Our Fit Body Boot Camp is going to be a team of the most positive, value adders in the fitness industry, and you will have an opportunity to be a part of it!

If you are interested, please contact Ray at investinfitness@gmail.com

*****
Thanks so much!

And stay tuned for next weekend’s update because I’ll give you the exact exercise-by-exercise, rep-by-rep breakdown of the workouts we’re
teaching at the TT Summit.

See you in Classy San Diego,

Craig Ballantyne, CTT
Certified Turbulence Training

*************************

“Moment on the lips lifetime on the hips” – Charlie

If it comes from a plant, it’s okay. If it’s made in a plant then stay away.- Steve

Get your damn hands out of that cookie jar! – Summer

If you can’t pronounce an ingredient, it’s probably not a good choice. - Suzy

If your food can go bad, it’s good for you. If it can’t go bad, it’s bad for you. – Joanne

Watermelon! – Vicki

Nothing from a petrol station -Ben

Have some more water! -Joan

Nothing advertised on television! Nothing your great grandparents wouldn’t recognize as food! – The Health You Want

If it has a momma don’t eat it – Maggy

Don’t eat anything that your great-great-grandmother wouldnt recognize as food -Nate

Do not eat white things ! they are normally processed to death ! only milk do I include – Chris

Don’t eat something that didn’t grow naturally – Arlene

What you eat in private, you wear in public. – Emma

If it doesn’t go bad, it can’t be good. -Sheri

Eat the rainbow – Carrie

If it comes off a tree or out of the ground or you shoot and kiil it you can have it – Glenda

Eat a balanced diet of “whole” foods. Unless you truly have an allergy or sensitivity, don’t eliminate entire food groups or you set yourself up for failure (as many studies have shown). You can be healthy and still enjoy life, just pay attention to portions and your overall caloric needs based on your size, goals, and activity level.

Oh, and if I really want something sweet/sinful I try to use the “how many burpees do I have to do to offset that” calculation. As much as I love burpees, that usually stops me cold -Susie

I make a point to eat everything while sitting in front of a mirror naked. Really makes me not want to eat. -Lisa

If man made it, don’t eat it. – Jack LaLanne – Peter

Turbulence Training These are great, thanks so much!

Craig Ballantyne, CTT
Certified Turbulence Trainer

********

Hey Craig! The best device would be a Polar heart rate monitor. The fuel band doesn’t work to well with measuring MRT type training.. See ya at TT Summit! – Joseph

I don’t use any apps – I’ve got TT print out’s in my gym bag, and watching HWR video’s on my laptop is as advanced as I get! Why make it more difficult?  – Leanne

I appreciate the TT approach and would like to see yours become an app. Fitbit, Gorilla and YAYOG are favorites of mine. – Brent

Heart rate monitor all the way. Hate training without it. There’s some cool apps that send the info straight to your phone, but I still like the instance feedback via a watch. – Kelly

Myfitnesspal for keeping an eye on calories and exercise progress. Gymboss for timing cardio cycles (by the way, I wish I’d bought the “Max” because I’m always changing the times. It’s not a huge deal but the “Max” saves previous settings). Second the idea of a TT App. – Craig

I have the Nike Fuelband and honestly its good for someone who is a beginner, maybe just starting a routine and getting back in shape. I like the tracking, but if you’ve been working out for a while, its no different than an iPhone app or like a watch tracker. – Anthony

Bluetooth heart rate – syncs with IPhone – James

I have one and enjoy it. I work well with a tangible daily “goal”. – Sheri

Barnard Nike Trainig Club …… – Karyn

New turbulence training app on the way??? – Jared

iPad with TT training manual PDF – Steve

FullFitness. You can create your own workouts and track your progress from week to week. Also shows you videos of how to properly do a certain exercise. – Melissa

Secondspro all the way for interval setup. Stronglifts and skogg system are good for their specific purpose as well. – Gordon

MyNetDiary, DB Tracker, Counter Plus – Stacey

My brothers and I used the Nike+ system for years. We live in different states and it was a way to compete with each other. And it worked!

As an ulterior motive, when one brother was in cancer treatment it allowed me to gauge how he was doing without always having to ask him outright. I still use it, but we can’t compete since Nike took down the challenges. I’m thinking of asking for a FitBit for my birthday. I’m intrigued that it does more than just walking/running, especially the sleep monitor. – Sharon

I tried the UP band from Jawbone. Some quality issues that included a recall but it’s a pretty solid device now that they have worked out the bugs. Integrates with MyFitnessPal and other apps so you can track calories along with your movement. That being said, it doesn’t have a watch and gets in the way during daily activities. I quit wearing it after I had to send it back for replacement after it broke while splitting wood. – Dave

Training Peaks for me. I’m a group fitness instructor and personal trainer, and have used heart rate and perceived intensity for years. But for my own cycling workouts Training Peaks combined with a power meter has given me data for actual exercise intensity, acute training load, and chronic training load. -  Bill

Umm does pen and paper count?and mobile phone stopwatch? – Oliver

Thank you for sharing YOUR favorite fitness apps.

Craig Ballantyne, CTT
Certified Turbulence Trainer

If fact, I watched one guy almost overdose on caffeine last Friday morning.

My flight to New York City’s JFK airport got in around 10am. After a cab ride into Manhattan, I found out that my hotel room wouldn’t be ready for a couple of hours. So off to Starbucks I went to use the Internet.

While I was there, in the Sony Plaza on 55th street, sitting at a fantastic little corner table watching New Yorkers walk by, I watched a hard living construction worker drink TWO Monster Energy drinks.

Did you know that each can of Monster gives you 160mg of caffeine? And did you know that according to the FDA, you should NOT consume more than 400mg of caffeine per day?

That worker must have been jacked up on Friday afternoon.

But did you also know that there’s one even MORE popular beverage that exceeds the FDA’s upper limit?

I’ll reveal it in a moment…

It’s amazing how much caffeine people consume, and it’s no surprise that the number of hospital visits associated with caffeinated beverages DOUBLED in the last five years (over 20,000 people per year go to emergency rooms because of energy drinks – crazy, right?)
So here’s the truth about caffeine.

First, some caffeine is fine. And yes, some coffee is fine too. In fact, it’s been linked to health benefits, and is even the #1 source of antioxidants in the American diet (although that might just be pointing out how bad most American’s diets are…).

The problem, of course, is with too much caffeine. From jitters to anxiety to those emergency room visits, the world is over-caffeinating itself to the point of addiction.

And while energy drinks get all of the bad press, do you know what one of the most dangerous drinks might be?

It’s not Coca-Cola. It’s a caffeine lightweight at about 50mg per can. Even a small Red Bull packs only 80mg.

Diet pills often provide a potentially nasty 200mg per serving, and often recommend three servings per day. That can be a BIG problem.

But it’s coffee that can do you in all at once.

At Starbucks, a venti-sized brewed coffee exceeds the FDA’s daily recommended limit with a whopping 415mg of caffeine. That said, a “short” 8oz cup provides only 75mg. So if you go to Starbucks, take it easy on the monstrosity sized beverages.

Personally, I’ve been trying to avoid all caffeine, and it’s been weeks since I’ve had even a Green Tea.

But I still have MORE energy than ever before, thanks to my favorite almost zero-calorie beverage.

It’s actually a fat loss drink used by all the experts that you need to know about.

From Dr. John Berardi to John Romaniello…from Tim Ferriss to Isabel De Los Rios…and from Jason Ferruggia to lil’ ol’ me, CB, we all drink this.

You might even be able to give up caffeine because of the natural energy highs this beverage will give you.

Plus, it tastes great AND it tastes more filling.

So that rules out beer – LOL.

But it’s not an “energy drink” packed with sugar, caffeine, and who-knows-what-other-dangerous-ingredients.

In fact, this drink is ultra-low in calories – WITHOUT artificial sweeteners – and is perfect for intermittent fasting, too.

It’s literally the perfect drink for fat loss and higher energy levels.

NO, it’s not water. And nope, not a protein shake either.

But it is the most important drink you can give your body for health and fat loss.

I highly recommend it.

And you can get it here

Easy to travel with too, and I’ve brought along a container for New York City this weekend and I’m even taking it to Europe next week for my holidays.

This drink will power me through 4-hour walking tours of London and Barcelona and and will prevent the colds and other airborne illnesses that so many other travelers get.

If only they had this secret liquid weapon on their side like I do.

Get the best drink for fat loss and energy here

But hurry, you might not get this good of a deal ever again.

Drink up for health and energy,

Craig Ballantyne, CTT
Certified Turbulence Trainer