6 Minute Abs.pdf

6-Minute Abs

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6-Minute Abs

About Craig Ballantyne & Turbulence Training

Craig Ballantyne, CSCS, M.Sc., is a Strength & Conditioning coach in Toronto, author of

Turbulence Training, a contributing author to Men’s Health and Women’s Health

magazines, and a member of the Training Advisory Board for Inside Fitness and Oxygen

magazines.

With Turbulence Training I've put together short, quality fat loss workouts for men and

women to do at home with minimal equipment. The programs use a lot of bodyweight

moves and dumbell exercises, and the workouts change every 4 weeks because I truly

believe variety is one of the main principles for success when you are trying to change

your body in any way.

Craig also has an advanced research background, completing a Master’s of Science

Degree in Exercise Physiology from McMaster University in Hamilton, Ontario, Canada.

Craig continues to study the latest training, supplementation, and nutrition research that

will help improve client’s health and wellness as well as their physical and mental

performance.

Craig’s websites include:

www.TTMembers.com – Craig’s new Turbulence Training Membership site featuring

a forum, exercise video clips, and access to every workout program, manual, and e-book

he has ever written for his websites.

www.TurbulenceTrainingForAbs.com – 12-week advanced training program to spot

reduce belly fat and work your abs harder than ever!

www.TurbulenceTraining.com - Advanced training information to help men and

women gain muscle and lose fat fast.

www.MakeMoreMoneyOnline.com – Craig’s blog about how to make more money

online with your small business.

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6-Minute Abs

Disclaimer:

You must get your physician’s 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.

Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t

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. Don’t 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 don’t use Turbulence Training, please

follow your doctor’s orders.

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6-Minute Abs

TT 6-Minute Abs 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.

Choose one 6-Minute Abs Workout to do at the end of any Turbulence Training

program. Be CONSERVATIVE. Choose the right workout for your fitness level.

You can do 6-Minute Abs 3 days per week.

Pairs of exercises (i.e. 1A & 1B) constitute “Supersets”.

The 3-digit number beside each exercise represents the speed of the exercise.

– If it says 1-0-1, that means take 1 second to lower your body, and without

pausing, return to the start position in one second or less.

– For example: In a push-up, you’d lower your body for 1 second, then without

pausing, push back up in 1 second.

6-Minute Abs Beginner Workouts

Beginner System #1

Do these exercises in circuit fashion with no rest between exercises.

Rest 30 seconds before repeating the circuit one more time.

1) Plank – 20 seconds

2) Bird Dog – 5 reps per side (1-0-1)

3) Mountain Climber – 5 reps per side (1-0-1)

4) Side Plank – 10 seconds per side

5) [Kneeling] Elevated Pushup – 5 reps per side (2-0-1)

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6-Minute Abs

6-Minute Abs Beginner/Intermediate Workouts

Beginner/Intermediate System #2

Do these exercises in circuit fashion with no rest between exercises.

Rest 30 seconds before repeating the circuit two more times.

1) Mountain Climber – 10 reps per side (1-0-1)

2) Side Plank – 20 seconds per side

3) Elevated Plank – 20 second hold

Beginner/Intermediate System #3

Do these exercises in superset fashion with no rest between exercises.

Rest 30 seconds before repeating the superset one more time.

Move immediately to the next superset without rest.

1A) Side Plank – 20 second hold per side

No rest.

1B) Stability Ball Rollout – 5 reps (2-0-1)

Rest 30 seconds before repeating one more time.

2A) Bird Dog – 6 reps per side with a 3 second hold at the top (1-3-1)

No rest.

2B) X-Body Mountain Climber – 5 reps per side (1-0-1)

Rest 30 seconds before repeating one more time.

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