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Turbulence Training – Buff Dudes & Hot Chicks Review

by Susan · 12 comments

I just finished up my first month on Craig Ballatyne’s fat loss workouts, Turbulence Training.

Craig provides a new fat loss workout every month when you are a Turbulence Training member and I chose workout Buff Dudes & Hot Chicks for the last 4 weeks.

I chose this workout in particular because of the results of a little research Craig did using the winners of his infamous Transformation Contest.

Craig asked all the winners what programs they used while doing the transformation contest and Buff Dudes & Hot Chicks was at the top of the list of responses. So, I thought it was a great place to start!

BTW, on Turbulence Training, you are given a wide selection of workouts to chose from because you only do a workout for 4 weeks and then switch to a new one to keep your muscles guessing and prevent them from getting too used to one program. Greatest gains in strength will be achieved by using this type of system.

Turbulence Training Review: click here

Buff Dudes & Hot Chicks Workout Review:

Buff Dudes & Hot Chicks is a 4 week fat loss and muscle building program that contains a bodyweight warm up circuit, 3 prime workouts: Workout A, Workout B, and Workout C, and 3 high intensity interval training workouts.

The bodyweight warm up circuit consists of a few bodyweight exercises that will prepare your muscles for the workout ahead better than walking on the treadmill will.

An additional specific muscular warm up is also included with each of the following workouts:

Workout A is done on day 1 and has a lower body and abdominal focus. This workout is filled with bodyweight exercises using dumbbells, although if you need to you can do them without the added weight, as well as a stability ball.

This workout is set up as supersets, alternating exercises using non-competing muscle groups (i.e. alternating a back exercise with a chest exercise because they do not use the same muscles).

There are 4 supersets in workout A, which is then followed by the high intensity interval training workout, which is a 10 minute workout consisting of the following:

  • 2 minute warm up at an intensity level of 3/10 for the first minute and 5/10 for the second minute.
  • 6 minutes of intervals alternating 30 seconds exercise interval at an intensity level 9/10 followed by a 30 second recovery interval at an intensity level of 3/10.
  • 2 minute cool down at an intensity level of 3/10.

I often did kettlebell swings, burpees, or shuttle sprints as my high intensity interval training exercise of choice.

Day 2 is a light activity day where you are to “play” or lightly exercise for at least 30 minutes. I often walked the dog or rode my bike for these workouts. Nothing that would inhibit my performance on the next day.

Workout B is done on day 3 and has a clear upper body focus. This workout is also set up as supersets and includes 4 challenging supersets for you.

The 4 supersets are followed by another 10 minute high intensity interval training workout that looks like this:

  • 2 minute warm up at intensity level 3/10 for first minute and 5/10 for second minute
  • 3 high intensity interval training intervals where you do the exercise interval for 60 seconds at an intensity level of 8/10 followed by a recovery interval of 60 seconds at an intensity level of 3/10.
  • 2 minutes cool down at an intensity level of 3/10.

My favorite method of exercise for this high intensity interval training session is the kettlebell swing or running on my trampoline.

Day 4 is another light activity day similar to day 2 above.

Workout C is completed on day 5 and also contains a bodyweight warm up as well as a specific muscle warm up for this particular workout.

Workout C is also set up as 3 supersets and is a nice balance of lower body, abdominal/core exercises, and upper body. Both bodyweight exercises as well as those using dumbbells and a stability ball are used.

The high intensity interval training session for this workout is bodyweight cardio! Craig prescribes bodyweight squats, push ups, plank variations, and lunges as part of a tabata style of training.

Tabata intervals are where you work hard for 20 seconds and then recover for 10 seconds. I actually found this to be the most challenging part of the entire Buff Dudes & Hot Chicks fat loss workout, as it definitely works your muscles intensely but in doing so really gives you a powerful cardio workout at the same time.

This is also refered to as bodyweight cardio, metabolic resistance training, or cardio with weight.

Days 6 and 7 are recovery days. No need to be sedentary but a much needed rest to a great workout week is in order.

My Thoughts On Buff Dudes & Hot Chicks:

As an aspiring “hot chick”, I really loved this workout. It was actually a perfect balance of challenge and “do-ability” (I love inventing new words).

There were a few instances where I needed to change things up a bit. For example, I can’t do a chin up, so I had to do chin ups using a chair as assistance. I noticed this method still gave me a great workout in my lats and other back muscles so I figured that was a good alternative.

I also can’t do a decline close grip push up so I stuck with a close grip push up on my knees. Another good alternative.

The good thing about any Turbulence Training workout is that you can always substitute exercises for ones that you simply cannot do or do not have the proper set up for.

Another positive with Buff Dudes & Hot Chicks was that I can do them as part of my home workouts. You know I love that (since I have an entire site dedicated to it) and want to show you all the possibilities of how you can better your lifestyle just by doing things and making changes in your own home.

And, true to form, each of the 3 workouts I did on this program only took me about 40 minutes. 40 minutes 3x per week isn’t all that much to dedicate to improving the quality of your life, is it?

Like the famous cartoon says, “what fits your busy schedule better, exercising an hour per day or being dead 24 hours a day?”….I love it!

My Results From Using Buff Dudes & Hot Chicks for 4 weeks:

I used Buff Dudes & Hot Chicks as the first Turbulence Training fat loss workout I did.

In this time, I lost 4 pounds and an entire inch off my waist!

While you can probably lose more weight in 4 weeks using commercial diet programs like Jenny Craig, Weight Watchers, and Medifast, you run the risk of a large portion of the weight you lose being muscle, not just fat.

It is well documented that doing 2-3 strength training sessions per week (as in the Turbulence Training fat loss workouts) will greatly reduce the risk of losing muscle while trying to lose fat.

And believe me when I tell you that you DO NOT want to lose any muscle. In fact, you want to work hard to get as much as possible.

Why? Because muscle is wildly metabolic, and without it you will burn less fat and calories on a daily basis then you would if you had a healthy supply.

Besides, we all look better with more toned muscle!

I would bet that most of the weight I lost was fat, not muscle, which is exactly what I wanted.

So, I am very pleased with my results so far and look forward to my next Turbulence Training workout for the next 4 weeks.

Which Turbulence Training Workout Am I Doing Next?

For my next Turbulence Training fat loss workout I have chosen the Big 6 Fat Burning Circuit Workout because I love bodyweight exercises and I love circuits!

If you are doing Turbulence Training right along with me and would like to keep going be sure to grab your copy of Big 6 Fat Burning Circuit Workout by clicking the previous link.

I will keep you up to date on my fat loss progress while using the Big 6 Fat Burning Circuit!

Until then, get off your butt and do SOMETHING!

Your Coach,

Susan Campbell, MS, CSCS

P.S. Where Can You Get Turbulence Training & the Buff Dudes & Hot Chicks Workout?

You can grab a copy of Turbulence Training and have access to all of Craig’s fat loss workouts by clicking here—> Turbulence Training.

You can pick up Buff Dudes & Hot Chicks only by clicking here—> Buff Dudes & Hot Chicks.

{ 12 trackbacks }

Turbulence Training - Day 29: Big 6 Fat Burning Circuit | Ultimate Home Workouts
April 27, 2010 at 1:53 pm
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April 27, 2010 at 4:45 pm
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