Hwr 4 Minute Metabolic Miracles

Craig Ballantyne, Ctt

TT Home Workout Revolution

4 Minute Metabolic Miracles | 2

CB Athletic Consulting, Inc. www.TurbulenceTraining.com

Table of Contents

6

4-Minute Metabolic Miracles Workout Guidelines

The Bodyweight Warm-up Circuit 6

7

4-Minute Metabolic Miracles

Workout # 1: The 4-Minute Leg Muscle Miracle 7

Workout # 2: The 4-Minute Max Rep Miracle 7

Workout # 3: The 4-Minute Total Body Miracle 7

Workout # 4: 4-Minute Abs 7

Workout # 5: Squat-Climb-Squat 8

Workout # 6: The 4-Minute Pushup Test 8

Workout # 7: Give Me the 2-1-1 8

Workout # 8: The 4-Minute Heart Thumper 8

Workout # 9: The 4-Minute Prisoner 9

Workout # 10: 4 Minutes to Awesome 9

Workout # 11: The 4-Minute Champion 9

Workout # 12: 4 Minutes of Heck 10

Workout # 13: The 4-Minute Elevated Extension 10

Workout # 14: 4-Minute Maximum Fitness 10

11

4-Minute Miracle Exercise Descriptions

The Bodyweight Warm-up Circuit 11

The 4-Minute Leg Muscle Miracle 14



The 4-Minute Max Rep Miracle 16

The Total Body Miracle 18

4-Minute Abs 20

Squat-Climb-Squat 22

Give Me the 2-1-1 24

The 4-Minute Heart Thumper 25

The 4-Minute Prisoner 27

4-Minutes to Awesome 29

The 4-Minute Champion 31

4 Minutes of Heck 34

The 4-Minute Elevated Extension 35

4-Minute Maximum Fitness 36



Welcome

to the New Home Workout Revolution System

Y o u r e a b o u t t o t a k e p a r t o f s o m e t h i n g m o r e t h a n j u s t w o r k o u t s y o u c a n d o a t h o m e .

T h e r e s a r e a s o n I c a l l e d t h i s t h e H o m e W o r k o u t R e v o l u t i o n S y s t e m .

Inside these short-burst, metabolic workouts are the ultimate fat loss key to finally shredding the most stubborn fat and keep it off forever. Youll discover a variety of the NEW 20-10 revolution system, ladder workouts, bootcamp style workouts and more using this ultimate fat loss key.

Not only that, but youll have MORE than enough workouts to keep the weight off for good, all without having to step into a gym ever again.

Whether you only have 4 minutes, 12 minutes and even 19 minutes, youll find these workouts to be the shortest, yet most effective youve ever experienced, and I promise you youll finally unlock the body you deserve.

This is something youve been searching for not just another home workout program a REVOLUTION.

In fact, Im willing to you pay for you transforming your life. Join me and discover how you can earn thousands of dollars just for losing weight, building relationships and more.

Join me here: www.TranformationContest.com

Your friend and coach,

Craig Ballantyne, CTTCertified Turbulence Trainer

Creator, The Turbulence Training World Welcome to it!



Disclaimer:

You must get your physicians approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.

The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.

Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Dont perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training.

See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Turbulence Training. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you dont use Turbulence Training, please follow your doctors orders.

Copyright 2003-2013 CB Athletic Consulting, Inc.



4-Minute Metabolic Miracles Workout Guidelines

Disclaimer

See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.

Train with Home Workout Revolution Workouts no more than 4 days per week.

Do 30 minutes of low-intensity exercise on off-days, but dont let this workout impair your recovery or limit your performance real workouts.

No matter what your fitness level, you must drop down to a 3/10 intensity level between workout intervals

Start every workout with this warm-up circuit.

The Bodyweight Warm-up Circuit

Go through the circuit ONCE using a 2-0-1 tempo for each exercise.

1A Prisoner Squat 10 reps

1B Prisoner Lunge 6 reps/side

1C X-Body Mountain Climber 6 reps/side

1D Leg Swing 20 reps/side

1E Jumping Jack 20 reps



4-Minute Metabolic Miracles

Workout # 1: The 4-Minute Leg Muscle Miracle

1A 1-Minute Punisher Squat 20 seconds, 10 second hold in bottom position

1B 2-Minute Switch Lunge

1C 1-Minute Punisher Squat 20 seconds, 10 second hold in bottom position

Workout # 2: The 4-Minute Max Rep Miracle

1A 1-Minute Pushup (max reps)

1B 1-Minute Total Body Extension (max reps)

1C 1-Minute Mountain Climber (max reps)

1D 1-Minute Total Body Extension (max reps)

Workout # 3: The 4-Minute Total Body Miracle

1A 1-Minute Burpee

1B 1-Minute Close-Grip Pushup (max reps)

1C 1-Minute Punisher Prisoner Squat

1D 1-Minute X-Body Mountain Climbers (max reps)

Workout # 4: 4-Minute Abs

1A 1-Minute X-body Mountain Climbers (max reps)

1B 1-Minute Bodysaw/Rocking Plank (max reps)

1C 1-Minute Inchworm (max reps)

1D 1-Minute Burpee + Mountain Climber (max reps)



Workout # 5: Squat-Climb-Squat

1A Narrow-Stance Bodyweight Squat x 20 seconds

1B Hold the bottom squat position x 10 seconds

Repeat two more times, then without rest, go to 2A:

2A Alternating Spiderman Pushup x 20 seconds

2B Mountain Climber x 10 seconds

Repeat 1 more time, then without rest, repeat 1A & 1B three more times.

Workout # 6: The 4-Minute Pushup Test

Do as many Pushups as possible in 4 minutes.

Workout # 7: Give Me the 2-1-1

1A 2-Minute Alternating Prisoner Lunge

1B 1-Minute Close Grip 3/4 Rep Pushup

1C 1-Minute Total Body Extension

Workout # 8: The 4-Minute Heart Thumper

1A 1-Minute Burpee/Spiderman Pushup Combo

1B 1-MInute Prisoner Squat

1C 1-Minute Pushup

1D 1-Minute Run in Place



Workout # 9: The 4-Minute Prisoner

1A 1-Minute Alternating Prisoner Reverse Lunge

1B 1-Minute Triple Stop Pushup

1C 1-Minute Alternating Prisoner Forward Lunge

1D 1-Minute Spiderman Climb

Workout # 10: 4 Minutes to Awesome

1A Jump Lungs 20 seconds with 10 seconds rest

1B Spiderman Pushup 20 seconds with 10 seconds rest

Repeat one more time, then without resting, go to 2A:

2A Squat Hop 20 seconds with 10 seconds rest

2B Pushup Jack 20 seconds with 10 seconds rest

Repeat one more time.

Workout # 11: The 4-Minute Champion

1A Squat Thrust 30 seconds

1B Jumping Jack (JJ in the air land feet together) 30 seconds

1C T-Pushup 30 seconds

1D Lateral Jump 30 seconds

1E Alternating V-plank 30 seconds

1F Punisher Prisoner Squat 30 seconds

1G X-Climber Burpee 30 seconds

1H Run in Place 30 seconds



Workout # 12: 4 Minutes of Heck

1A 1-Minute Total Body Extension

1B 1-Minute Pushup

1C 1-Minute Low Squat Hop

1D 1-Minute Burpee

Workout # 13: The 4-Minute Elevated Extension

1A 2-Minute Elevated Pushups alternating sides each rd. (20/10 style)

1B 2-Minute Total Body Extension Punisher (20/10 style)

Workout # 14: 4-Minute Maximum Fitness

1A 1-Minute Total Body Extension

1B 1-Minute Burpee

1C 1-Minute Pushup

1D 1-Minute Prisoner Squat

4 Minute Metabolic Miracles | Exercise Descriptions | 11


4-Minute Miracle Exercise Descriptions

The Bodyweight Warm-up Circuit

[ P r i s o n e r S q u a t ]

Stand with your feet just greater than shoulder-width apart.

Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to work the upper back.

Start the movement at the hip joint. Push your hips backward and sit back into a chair. Make your hips go back as far as possible.

Squat as deep as possible, but keep your low back tensed in a neutral position.

Do not round your lower back.

Push with your glutes, hamstrings, and quadriceps to return to the start position.



[ A l t e r n a t i n g P r i s o n e r L u n g e ]

Stand with your feet shoulder-width apart and hands clasped behind your head.

Step forward with one leg, taking a slightly larger than normal step.

Keep your back toe on the ground and use it to help keep your balance. The back knee should also be bent.

Lower your body until your front thigh is parallel to the ground.

Keep your upper body upright and your lower back flat.

Push back to the start position and switch legs.

[ X - B o d y M o u n t a i n C l i m b e r ]

Brace your abs. Start in the top of the push-up position.

Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your opposite shoulder. Do not let your hips sag.

Keep your abs braced and slowly return your leg to the start position.

Alternate sides until you complete all of the required repetitions.



[ L e g S w i n g ]

Stand with your feet hip width apart and hold on to something for balance.

Take the inside leg and swing it back behind you and then swing it straight out in front of you.

This will stretch your hamstring so do it gently.

Continue to swing your leg faster and higher with each repetition.

Do all reps for one side then switch.

[ J u m p i n g J a c k ]

Stand on the balls of your feet with your feet shoulder width-apart and arms by side.

Jump your feet out to your sides and raise your hands overhead at the same time.



The 4-Minute Leg Muscle Miracle

[ P u n i s h e r S q u a t ]

Stand with your feet just greater than shoulder-width apart.



Dont let your lower back become rounded.

Hold the bottom position as instructed.




[ P r i s o n e r S w i t c h L u n g e ]

Stand with your feet shoulder width apart, with your hands behind your head, squeezing your shoulder blades together.

Step forward with one leg into a lunge position, taking a larger than normal step.

Drop your back knee just above the ground and bend your front knee as well, keeping your upper body straight.

Drive through your front leg back to the starting position.

With the OTHER leg, perform a reverse lunge.

Do all reps for one side, and then switch legs.



The 4-Minute Max Rep Miracle

[ P u s h u p ]

Keep the abs braced and body in a straight line from toes/knees to shoulders.

Place the hands on the floor slightly wider than shoulder-width apart.

Slowly lower yourself down until you are an inch off the ground.

Push through your chest, shoulders and triceps to return to the start position.

Keep your body in a straight line at all times.

[ T o t a l B o d y E x t e n s i o n ]

Start in the standing position as if you were going to do a bodyweight squat.

Dip down quickly into a quarter squat and swing your arms behind you by your sides.

Explode up and extend your body onto your toes, raising your arms overhead.

Control the descent back and in one movement return to the dip before exploding back up again.

This is a non-impact replacement for jumping.



[ M o u n t a i n C l i m b e r ]

Brace your abs. Start in the top of the push-up position.

Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest. Do not let your hips sag or rotate.





The Total Body Miracle

[ B u r p e e ]

Stand with your feet shoulder-width apart.

Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position.

Perform a pushup

Thrust your feet back in and then stand up.

You can add a vertical jump at the end as well.

[ C l o s e - g r i p P u s h u p ]


Place the hands on the floor inside shoulder-width apart.


Tuck your elbows into your sides as you lower your body.


Keep your body in a straight line at all times and elbows tucked in.



[ P u n i s h e r P r i s o n e r S q u a t ] See page 11

Do a Punisher Squat, BUT lace fingers behind head in prisoner position.

[ X - B o d y M o u n t a i n C l i m b e r ] See page 12



4-Minute Abs

[ X - B o d y M o u n t a i n C l i m b e r ] See page 12

[ B o d y s a w ]

Support your weight on your forearms and your toes. Put your toes on a towel if you are on a wood floor. If you are on carpet, put your toes on a weight plate.

Keep your abs braced and breathe normally.

Slide your feet out behind you 6 inches and then slide them back in.

Its tough to see in the photos, but youll feel it when you try it!

[ I n c h w o r m ]

This is a powerful stretch for your hamstrings, so go slow, and dont round your back.

Start in a modified push-up position, with your hands out in front of your shoulders.

Keep your legs straight and walk your legs towards your hands.

Go until you get a stretch, but dont round your lower back.

Once you get a stretch, walk your hands out until you are in a modified pushup.



[ B u r p e e + M o u n t a i n C l i m b e r ]



Perform a mountain climber on each leg.

Then thrust your feet back in and then stand up.




Squat-Climb-Squat

[ N a r r o w - S t a n c e B o d y w e i g h t S q u a t ]

Stand with your feet NARROWER than hip-width apart.



Dont let your lower back become rounded.




[ S p i d e r m a n P u s h u p ]

Keep the abs braced and body in a straight line from toes (knees) to shoulders.


Slowly lower yourself down until you are 2 inches off the ground.

As you lower yourself, slowly bring your right knee up to your right elbow.

Keep your foot off the ground as you do so.

Push through your chest, shoulders and triceps to return to the start position, and return your leg to the start position. Alternate sides until you complete all repetitions.

Keep your body in a straight line at all times and try not to twist your hips.

[ M o u n t a i n C l i m b e r ] See page 17



Give Me the 2-1-1

[ A l t e r n a t i n g P r i s o n e r L u n g e ] See page 12

[ C l o s e - g r i p P u s h u p ]


Place the hands on the floor inside shoulder-width apart.


Tuck your elbows into your sides as you lower your body.

Push through your chest, shoulders and triceps to return to a position of the way up.

DO NOT GO ALL OF THE WAY UP.

Keep your body in a straight line at all times and elbows tucked in.

[ T o t a l B o d y E x t e n s i o n ] See page 16



The 4-Minute Heart Thumper

[ B u r p e e / S p i d e r m a n P u s h u p C o m b o ]

Stand with your feet shoulder width apart.

Squat down on your feet and hands.

Kick your feet out to form a pushup position.

Perform a Spiderman pushup by going down into a pushup, bringing one knee to the side. Repeat for the other side (do 1 rep on each side).

Kick your feet back in and stand or jump back up.

[ P r i s o n e r S q u a t ] See page 11



[ R u n i n P l a c e ]

Run in place, bringing your knees high, alternating steps.

Increase the intensity by going faster.



The 4-Minute Prisoner

[ A l t e r n a t i n g P r i s o n e r R e v e r s e L u n g e ]

Stand with your feet shoulder-width apart and hands clasped behind your head.

Step backward with one leg, taking a slightly larger than normal step.

Keep your back toe on the ground and use it to help keep your balance. The back knee should also be bent.

Lower your body until your front thigh is parallel to the ground.

Keep your upper body upright and your lower back flat.

Pull back to the start position with the front leg.

[ T r i p l e S t o p P u s h u p ]

Keep abs braced and body in a straight line from knees to shoulders. Hands should be slightly wider than shoulder width apart.

Lower into a pushup position, but halfway down pause for one second.

Then continue to lower yourself until you are 2 inches off the ground. Pause for one second.

Return to the starting position. Thats one rep.



[ A l t e r n a t i n g P r i s o n e r F o r w a r d L u n g e ] See page 12

[ S p i d e r m a n C l i m b ]

Brace your abs. Start in the top of the pushup position.

Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground.





4-Minutes to Awesome

[ L u n g e J u m p ]

Start in the bottom of a split squat position. Your front thigh should be parallel to the floor, your torso upright, and your abs braced.

Jump up explosively and switch leg positions in the air. Your back leg becomes the front leg, and vice versa. Absorb the landing with your muscles. Keep your abs braced and torso upright.

Alternate sides without resting between sides.

[ S p i d e r m a n P u s h u p ] See page 23

[ J u m p S q u a t ]

Squat down with your feet just outside shoulder width apart and bringing your glutes and hips back.

Explode and jump up.

Be sure to land in the squat position (to reduce impact) and repeat as necessary.



[ P u s h u p J a c k ]






Then Stand Up and perform a Jumping Jack. Repeat the pushup, then the jumping jack.



The 4-Minute Champion

[ S q u a t T h r u s t ]

Start in the pushup position with your abs braced.

Bring your feet in towards your chest in an explosive fashion.

Return to the starting position by kicking your feet back out.

[ J u m p i n g J a c k ( L a n d w i t h F e e t T o g e t h e r ) ]

Stand on the balls of your feet with your feet shoulder width-apart and arms by side.

Jump your feet out to your sides and raise your hands overhead at the same time at the peak of the jump.

Then land back in the start position with your hands by your sides and feet together.



[ T - P u s h u p ]

Keep the abs braced and body in a straight line from toes to shoulders.



Push off to return to the start position.

As you come up, rotate to one side and point that arm towards the ceiling.

Alternate sides with each rep.

[ L a t e r a l J u m p ]

Stand with your knees bent, abs braced, and hips back.

Jump laterally and land with your knees bent and hips back to absorb the landing forces in your muscles.

Repeat to the other side with as little rest as possible between jumps.

Always land with your knees bent.



[ A l t e r n a t i n g V - P l a n k ]

Keeping your abs braced, from the plank position, extend one arm in front of you.

Now take one foot off the ground.

Hold this position for a second and then switch sides.

[ P u n i s h e r P r i s o n e r S q u a t ] See page 14

[ B u r p e e + X - B o d y C l i m b e r ]



Perform a X-Body Climber on each leg and then,

Thrust your feet back in and then stand up.


[ R u n i n P l a c e ] See page 26



4 Minutes of Heck


[ P u s h u p ] Se page 16

[ L o w S q u a t J u m p ] Se page 29

Do a Jump Squat BUT lower jump.

[ B u r p e e ] Se page 18



The 4-Minute Elevated Extension

[ E l e v a t e d P u s h u p ]

Keep the abs braced and body in a straight line from knees to shoulders.

Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic step. Hands are slightly wider than shoulder width apart (normal pushup width).




Perform all repetitions in this manner and then switch to do all repetitions with the other arm elevated. Keep your abs braced.




4-Minute Maximum Fitness


[ B u r p e e ] See page 18

[ P u s h u p ] See page 16

[ P r i s o n e r S q u a t ] See page 11



How to Get Dozens of Advanced, Fat Burning, Muscle Building,

Turbulence Training Workouts at Your Finger Tips

And All for Less than the Cost of a Single Training Session

Now you can get an almost endless supply of fat blasting, muscle building Turbulence Training workouts. Ive put together all of my reports, workouts, and manuals inside my new Turbulence Training Membership Pass.

The Turbulence Training Membership is a one year membership allowing you to access every report and manual from my sites. Youll be able to download, print, and use dozens of Turbulence Training workouts to help you:

Lose fat and gain muscle with the TT for Fat Loss workouts

Achieve the body of your dreams

Lose the last 10 pounds of fat

Pack on big-time mass with the TT for Mass report

Get the best workouts of your life is less than an hour per session

Youve done it again! You never cease to amaze me how you create your extremely effective fat loss TT programs. My clients LOVE me as I use your programs for my home-based

training clients and they find them highly effective.

Andy Wallis, Trainer, Isle of Man

Thanks Craig, this All Access Pass is great. Never have I seen anything like this. I have already downloaded Get Lean and Beginner Fat Loss Tips and glanced through them, some really good stuff. Im planning on printing out most of these and having a CB section in my fitness library.

Keith Suthammanont

Craig, I am so impressed with how you conduct your business, your professionalism, quality and responsiveness is really unequaled. You are truly the best kept secret in the fitness world.

Bobby Logan, CT

GEt EVERY SinGlE tt WoRkout FoR lESS tHAn 77 CEntS EACH At:

www.GiveMeAllYouGot.com

www.GiveMeAllYouGot.com

Documents

Hwr 4 Minute Metabolic Miracles