HOT ZONE WORKOUT

CLICK HERE for a FREE WORKOUT
http://www.turbulencetraining.com

This is workout B from the Turbulence Training Hot Zone program. It starts out with a really powerful superset for your upper body and upper back.

In the first set you'll double up by doing an incline press to flat press for eight repetitions each. And although you'll be tired after doing the incline, because you will follow with the flat press, you should still be able to do the same amount of weight. You'll then go immediately to the underhand inverted row to form a triset to start out this workout.

So, with the bench at a 45 degree angle, bring the dumbbells down and out and then up and in. After this, immediately flatten the bench and repeat another 8 reps for the chest press.

From here, go right into the inverted row. Place the bar at hip height and take an underhand grip on the bar. Next, row your chest up to the bar, making sure to squeeze your shoulder blades together at the top position.

After you've completed all sets for the first group of exercises you'll then challenge your legs and abdominals with dumbbell Step-ups and stability Ball Rollouts.

For the step-ups, place the dumbbells at your sides and put one foot up on the bench. Next, use your hamstrings and glutes of the lead leg to pull yourself up and then slowly lower yourself back down. It's important to keep that lead leg up on the bench the entire time. Do all reps for one side and then switch sides.

Go right into the rollout exercise and start by placing your knees on a mat and your hands outstretched in front on the ball. Roll the ball out, stretching your abs and keeping your back in a straight line, then contract your abs to bring the ball in. Repeat.

You can also use the Ab wheel as a great replacement for the stability ball rollout exercise.

This third superset is optional, but if you are looking to gain muscle and burn a lot of body fat, then you'll probably want to include these exercises.

For this superset you will pair dumbbell Incline Bicep Curls with dumbbell Lying Tricep Extensions. Like I mentioned though, you've already hit the four hot zones of the body, so this superset is purely optional.

Now, for the bicep curls, you want to set your bench with a slight incline. Next, with your arms hanging straight down and with a slight bend at the elbow, curl the DB up to your shoulders (keep your elbows from moving), and then slowly bring them back down. Repeat. You can also do this exercise one arm at a time.

Without rest, go immediately into the lying tricep extension. So, laying down on the bench with the dumbbells straight over your chest, bend your elbows and slowly bring them back, getting a little extra stretch down at the bottom, then extending back up.

Once you've finished going through all the sets you'll feel like you had a classic bodybuilding upper body workout that will burn fat like no other.




Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.TurbulenceTraining.com

And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
http://www.ttmembers.com

Hot Zone Workout
Craig Ballantyne from Turbulence Training and TTMembers shows us how to lose fat and gain muscle by tageting hot zones in the body.

Category:

Sports

Tags:

• exercise
• exercises
• workout
• workouts
• fitness
• weight
• loss
• turbulence
• training
• burn
• fat
• ab
• abs
• bodyweight

[christopher0223]

how many reps and sets and rest?

[archimmes]

Thanks for the video, How many of each supersets should I do before moving on to the next one?