Hey, I’m back with day 29 of my daily updates of my journey on Craig Ballantyne’s fat loss workouts, Turbulence Training.
If you have missed any of my previous updates you can get all caught up by clicking here —> Turbulence Training Review
As you probably already know, for the last 4 weeks I have been using Turbulence Training workout, Buff Dudes & Hot Chicks and had great success (lost 4 pounds and 1 inch off my waist) while using it.
For a review of the Buff Dudes & Hot Chicks workout please click here.
But my 4 weeks are up and Craig suggests using a new fat loss workout every 4 weeks so it is time for a change!
The new Turbulence Training workout that I will be switching to is the Big 6 Fat Burning Circuit. So, today is day 1 on this program.
And I can’t wait either because I LOVE bodyweight circuits, they are my favorite!
Bodyweight circuits are great for burning fat but they are another method of exercise that you can do as part of a home workout in a small amount of time with no expensive or bulky equipment to buy.
The Big 6 Fat Burning Circuits operate under a very simple concept: that the best fat burning exercises can be categorized into the following 6 groups:
- Single leg
- Total body abdominal
Therefore, the circuits in this program cover all these groups in a nice orderly fashion.
You can be assured that all the major metabolic muscles groups in your body are being actively challenged so you can get the biggest metabolic burn you can for your time.
As with all of the Turbulence Training workouts, Craig prescribes a bodyweight warm up to get muscles ready for a heavier workload. Craig maintains that a muscle specific warm up is superior to a 5 minute treadmill warm up to preparing muscles and preventing injuries.
This warm up will be done prior to all workouts in this program.
Here’s a short video of Craig demonstrating the bodyweight warm up for the Big 6 Fat Burning Circuit:
The Big 6 Fat Burning Circuit bodyweight warm up consists of:
- Cross crawl
- Duck unders
- Waiters bow
- Side Plank
- Leg swings
- Arm swings
The Big 6 Fat Burning Circuit is a 4 week program just as many of the other Turbulence Training workouts are. However, the Big 6 Fat Burning Circuits come with both a beginner workout and an advanced workout.
The Big 6 is actually an updated version of Craig’s previously successful workout, Big 5 Fat Burning Circuit. The Big 5 had all the components of the Big 6 listed above except that jumps have now been added to the circuits.
So the Beginner’s workouts in the Big 6 Fat Burning Circuits actually use some less strenuous jumping exercises to prepare you for the more advanced jumping moves in the advanced workouts.
Day 1 on the Big 6 Fat Burning Circuits I did Workout A from the beginner’s program.
I believe I am only going to do the beginner’s program for 1 week, just so I can get used to the format and the exercises.
But since I am active and have been doing Turbulence Training for the last 4 weeks I feel after 1 week on the Beginner’s program I will be ready to move to the Advanced workouts and add the tougher jump exercises.
In fact, I am really looking forward to it!
Other people may need to do a full 4 weeks on the beginner program before moving on to the advanced workouts.
Anyway, here is Craig demonstrating Workout A of the Beginner’s Workout from the Big 6 Fat Burning Circuit:
The beginner workout A includes:
- Jumping jacks
- Laying hip extensions
- Push ups
- Inverted rows
- Stability ball leg curl
- Mountain climbers
Complete the circuit with no rest in between each exercise. At the end of the circuit rest 1-2 minutes and repeat 1-2 times.
Then you’re off to the high intensity interval training portion of the workout and it looks like this:
- Warm-up for 5 minutes.
- Perform an interval by exercising for 30 seconds at a 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 6 intervals.
- Finish with 5 minutes of a cool-down at a 3/10 level of intensity.
And that’s it! And I felt great after doing this workout!
So that’s it for my review today, until my next update, commit to a goal and take action to achieve it!
Susan Campbell, MS, CSCS
P.S. If you want to lose fat and join me on my Turbulence Training journey click here —> Turbulence Training.