Workout for the Busy Woman!

By | April 24, 2013

Workout for the Busy Woman!

 

Last week I did a post on the why individuals living gluten free must exercise.  Now please understand that we all must exercise for good health, physically and mentally.  Everyone!  The challenge for those of us living with gluten intolerance is according to Dr. Osborne –  “It is no mystery that gluten can cause and contribute to muscular loss, muscular weakness, and muscular inflammation.   The consequence of this damage can prevent your immune system from being able to properly protect you.  You see, muscle is a reserve tank for healthy immune function.  Unfortunately,  taking gluten out of your diet is not enough to restore good immune and  muscular health.  That is why I constantly put so much emphasis on building and maintaining adequate lean muscle.”
OK before you move into the workout let’s be clear on a couple of points.  First, in my experience woman don’t seem to find the time to exercise/workout because we seem to have more on our plate each day! Thus the title of this post.  And two, I really enjoy a good workout!  However some people when they hear the term “workout” get freaked out!  Their mindset goes to hard, unenjoyable, big muscles.  So if you don’t like term workout, use another one,exercise, train,  just take action and get moving with this very simple, do it anywhere program.
Today’s post is a special report and an affiliate program from Turbulence Training.  I have been using and following Craig Ballantyne for years.  Have used his exercises with clients and for myself because they are effective, challenging and yet can be done anywhere with no equipment.  This makes for a no excuse exercise program and I want to share this report with you today.

Here is the Workout for the Busy Woman Report by Craig Ballantyne

 

Busy Woman Workout  
By: Craig Ballantyne, CTT
Certified Turbulence Trainer
www.TurbulenceTraining.com

You can get an incredible weight loss workout at home without any equipment. That’s right, you can burn fat and lose fat in the comfort of your own home. Your a busy woman, you don’t need fancy machines or expensive mega-gym memberships, and you don’t have to deal with line-ups or sweaty, stinky fellow gym-members. Ewww!

Okay, here’s the first thing you need. About a 8×8 open area. And your bodyweight. That’s it. Don’t rest between any of these exercises.

First exercise: Prisoner Squat

Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.

Do that 10-20 times depending on your strength levels.

Second exercise: Push-up Plus

Do a regular pushup, but at the top, add a little extra push to round your upper back and make your shoulder blades move away from one another. Do 4-12 reps depending on your strength.

Third exercise: Plank

Support yourself on your forearms and toes and keep your body in a straight line from ankles to shoulders. You’ll be “hovering” just above the ground. Keep your abs braced and hold for 10-60 seconds depending on your endurance.

Fourth exercise: Split squat

Stand with one foot 2 feet in front of your body and the other foot 1 foot behind your body. This is a stationary lunge position. Bend your back knee and drop your hips to the floor. Then push up using the muscles of the lead leg. Use a wall for balance or support if needed. Do 5-12 reps per side depending on strength.

Rest 1 minute then repeat the circuit up to 4 times.

Have fun, and burn fat,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

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The Dark Side of Cardio… And Other Over-rated Exercise Methods.

Simply enter your name and email address below and I will immediately send you a FREE copy of my controversial report about the most common exercis myths that are sabotaging your fat loss efforts. You will also receive a FREE subscription to my weekly Turbulence Training email newsletter containing free tips to maximize your metabolism, gain muscle and achieve success with your workouts. All these gifts are yours free as a thank you for visiting my website

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When I write montly workouts for clients, each 4-week program costs $100. But in the Turbulence Training E-book, you get access to four Advanced Fat Loss Workouts, and three introductory workouts that progress you from Beginner to Advanced. That 26 week package would easily be worth more than $397 if you were a private client of mine.

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Just what the title says. I designed this program for a personal trainer that I was training (Yep, I’m considered a trainer to the trainers) and we needed to get maximum results in only 30 days. By choosing the exercises that gave him the most results in the least amount of time, he was able to impress his clients (and get more clients) thanks to his TT fat loss.

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The most challenging TT workout to date. This 4-week program combines advanced athletic moves with dumbbell exercises AND bodyweight exercises into one of the most intense bodysculpting workouts I’ve ever designed. Once you are finished with all of the Turbulence Training workouts, use this workout to build the body of your dreams in as little time as possible.

WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.
MEN: Click here to learn about the short workouts you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.

5 thoughts on “Workout for the Busy Woman!

  1. Lyn

    Really interesting blog – I have forwarded it to my husband as he is gluten intolerant and we didn’t know about the effect on the immune system (I didn’t anyway)

    Thank you
    Lyn
    Lyn recently posted…Positive Body ImageMy Profile

    Reply
  2. Melissa Brown, MD

    Thank you so much for this, Wendy! This is perfect for me today. I will be studying these routines and getting them into my fitness routine. Thank you.

    Reply
  3. Joy Healey

    Hi Wendy

    Excellent! Simple exercise to do at home. I’m far too busy to be running off to the gym – even if I liked it, which I don’t.

    I’ve been reading lots of favorable things about the “short burst” exercises you mention in the post.

    Joy
    Joy Healey recently posted…Function of CalciumMy Profile

    Reply
    1. Wendy Bottrell Post author

      For sure what I have always enjoyed from TT exercises! Yes definitely “short burst” are the way to go for good health. I first studied this from Dr. Al Sears. I learned that most don’t die from a heart attack they die because of a lack of oxygen. Strong lungs from “short burst” strong heart! Here is more info on “In 1988, the European Society of Cardiology reported that even a moderate decline of lung volume increases your risk of heart disease by 200 percent. This is true even for those who have no family history of heart disease.” Let me know if I can help. Wendy

      Reply

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