Turbulence Training 2010 Burn Fat Add Muscle Faster

Hi,

Yesterday I told you about the Turbulence Training $1,000 transformation contest by Craig Ballantyne. Today I wanted to give you a sample of what Craig has in store for all the turbulence training members for 2010. It will be the year for permanently getting rid of that excess bodyfat.

That all being said here is what Craig has in store for his turbulence training members.

2010 is going to be a big year for you…partly because of the amazing 24 Turbulence Training fat burning and body sculpting programs coming your way.

These workouts - like TT Addiction and TT Adrenaline - are going to be so cool, so fun, and so effective that you’ll have your best year ever.

Two programs will be released each month - and the tentative schedule is below…

Sit back and check out my calendar for 2010…I’ve got a few trips planned I wanted to tell you about, but mostly I couldn’t wait to get you pumped up for these amazing workouts that are on the way…

And if you aren’t already a Turbulence Training Member click the link

Now for all the cool stuff you’ll experience with me in 2010…

January 2010

We’re going to kick-off the New Year with a special audio program…I’m recording it this week, and it will be one of the most powerful motivation and inspirational fat burning audio programs you’ve ever heard.
To go along with the motivation, TT Members also have access to the January programs already. You can now download “TT 2K10″ and the “TT Beginner Total Torso Training” programs in the member’s area.




Then on January 15th, that’s the last day to enter the 7th Turbulence Training Transformation Contest. That’s your chance to win up to $1000 just for losing your belly fat.

And right after that I’ll be in Tampa Bay, Florida for Joel Marion’s first ever Transformation Domination Live event. I’ll be leading a TT workout on the Saturday morning. See you there.

Speaking of Transformations, you’re going to get a bonus 3rd workout this month called “TT Transformation“. Based on the most popular programs used by our contest winners (including TT for Buff Dudes & Hot Chicks), this is going to be an instant classic.




Finally, to finish off a busy month, I hope to launch the TT-TV program. We’ve filmed a few really cool episodes, but we have so much going on they haven’t been edited yet…but soon, I promise.
February

Look out Miami, because I’ll be there for the Super Bowl and back again two weeks later…The Super Bowl weekend is going to be insane, and I’ll be filing workout and video reports from South Beach. Look for me on TV - you never know.

Then on February 14th, we’re going to celebrate Ballantyne’s Day with some type of crazy Turbulence Training promotion…I’ve got 6 weeks to come up with something good…

And then there are the Turbulence Training Workouts of the Month:


1) TT Adrenaline
2) TT 15-minute KB Express

What’s TT Adrenaline all about? Well, it’s about skyrocketing your adrenaline of course, and that is just one hormone in the body that helps the fat burning process…you’re going to love Adrenaline.

March

I’ll star the month in Washington, D.C. - at my friend Yanik’s seminar - and finish the month with a quick work trip to Vegas (low-key, I’m sure). After all, I have to prepare for some big news happening in April…

But first, big workout news for March:

1) I hope we’ll release the first “follow along” Turbulence Training DVD workout set. We’re just finishing up filming the TT for Abs Follow Along programs, and it should be ready for you sometime in March. Hopefully earlier.

2) The first TT workout of the month will be the follow up to another TT classic, so look for the “The Big 6 Circuit” to help you burn fat with a fast circuit workout - featuring a new, explosive 6th component.
3) The TT Bootcamp 2K10 Program will feature all new NO-equipment bootcamp workouts and more tips to help personal trainers help more clients achieve maximum body transformations and fat burning.

April

So my big plans for April are to move to New York City for 3 months…I found a real good deal on a sublet in the Upper West Side so it will be a fun little adventure.
Maybe Bally the Dog can get a role on Broadway.

Again, I’ll be filing lots of video and workout reports from the Big Apple, plus researching what the gyms and fitness experts there have to offer…and of course, commuting out to Wachtung, New Jersey to train at The Renegade Gym with Jay Ferruggia.

And to add to the excitement, the 7th TT Transformation Contest will be finishing in mid-April, so we’ll be crowing a Men’s and Women’s Champion.

Nothing in the TT world is more rewarding than reading the essays that come in with your entries. I just want to thank you for all the effort you put into your Transformations - it’s really cool to see how hard you work and the powerful changes you go through. So thank YOU!

And to give back, you’ll be getting two awesome workouts in April:
1) TT Addiction (trust me, it’s healthier than it sounds)

2) TT Booty for Life 2K10




May

Well, for everyone in the Northern Hemisphere, we’ll all have Spring Fever and be ready to kick-off the “unofficial” start to the summer with big holiday weekends?

So will you be ready? I hope so, especially with all of the great workouts on the way…

Plus, the 8th TT Transformation Contest SHOULD be a go for May…unless something changes, we’ll keep rocking 3 contests per year…stay tuned for details.
I’m not sure how I’ll be rocking out my first Memorial Day Weekend in the USA, but I know you’ll be rocking these two workouts:

1) TT Hardcore 2K10 - The sequel to one of the top 3 most popular - if not THE most popular - TT workout of all time…can I top the original? I guess we’ll find out…

2) TT Bodyweight Cardio 3.o

June


Well, my little NYC adventure will be coming to an end, and hopefully I worked enough to create the TT Certification…that’s the plan…so keep kicking my butt to get this done.

I even had this cool logo made, so I better use it for something.

When I finally get back to Toronto, I’ll be heading to my good friend Vince Del Monte’s wedding…should be a great time…lots of fitness experts there celebrating, and I’m sure we’ll be filing some (embarrassing) wedding videos for everyone to enjoy. Congrats to Vince and Flavia, looking forward to your big day.

And don’t worry, you’ll be getting some good gifts in June as well:


1) TT Bodyweight Bodybuilding 2.0

2) TT Hybrid Trisets Fat Burning Workout

July
Well, I’m not sure if I’ll be doing much in July, just relaxing back in Canada and enjoying the finals of the World Cup. You’ll be getting…

1) TT for Runners

2) TT for Meatheads “Old School”

Wow, could these programs be any different? But both are in high-demand…so I know you’ll be looking forward to them.

August

I am officially out of ideas as to what I’m going to be doing for the rest of the year, so I’m just going to pump you up with the names of the coming workouts…For August, you’ll get…

1) TT 2K10 Abs

2) TT 3-Day Depletion Workouts

September

1) TT Gain Muscle Lose Fat 2K10

2) TT Female Bodyweight Bodysculpting 2K10

October

I might be taking a Secret Agent Trip this month, I’ll let you know - if I’m allowed - when I confirm…but the workouts should be:

1) The TT Bodyweight 500 2K10
2) DB Mass at Home 2K10

November

1) TT Yoga (I’ve been trying to do this for over 8 months…hopefully I get this one done by November…or sometime in 2K10)

2) TT Tempo Training
December

1) TT 15-Minute Express 2K10




2) TT Christmas Circuits (I have no idea what these will be, but it sounds cool, right?)

Whew…

And that brings us back to planning for 2011…(I’ve already got 7 programs listed out for 2011).

BUT…

Is there anything that you’d like to see this year or next?

Please let me know in the comments section below.

Looking forward to your best year ever in 2010,

Craig Ballantyne, CSCS, MS
PS - Don’t forget…

…the Half Price TT sale ends this week.

Click Here to Get Turbulence Training for 50% off

You’ll also get the January TT member’s programs too!

And for those of you who like kettlebell training don't forget The Kettlebell Revolution where Kettlebell training and Turbulence Training meet.

Interval Training- Today's 20 Minute Workout

Whatever your fitness goals are muscle building, fat loss, cardio or all of the above keep your workouts short. There really is no need to do hour long marathon workouts. There is a better way.

If you have read any of my other articles you know I believe in doing total body workouts. Weight training, kettlebell training and bodyweight exercises are use3d in my workouts for adding variety.

Let's face facts sticking to an exercise program is not easy. after a hard day at work sometimes the thought of going home to workout isn't that appealing. That's why I like to and always tell people to use variety in thier workouts.

By combining weight training, kettlebell training, bodyweight exercises whether you use all 3 in a workout or a combination of them really does stop the boredom of doing the same old workout all the time.

As an example I wanted to show you the workout I did yesterday. In this workout I used weight training exercises and bodyweight exercises in a modified complex workout. I often will structure my workouts to be done in comlexes.

What is a complex?

Complexes are pairing 2 or more exercises and doing a set of each before taking a rest. Normally I don't use more than 2 exercises per complex. That's my personal choice you may want to do more.

My 20 minute workout.

Complex #1

1A - Dumbbell Clean and Press - 4 sets of 5 reps 1 set of 4 reps - this is done with 2 dumbbells doing a clean before each press. This is one of my favorite exercises it is really a total body workout on it's own.

1B - Mountain Climbers - 1 set of 18 3 sets of 16 1 set of 14 - as soon as I put down the dumbbells I go right into mountain climbers.

Stand Alone Exercise:

2 - Deadlifts - 4 sets of 5 1 set of 4 - deads are another of my favorites and really get your whole body working. So I normally do these as a stand alone exercise.

Complex #2

3A - Dumbbell Rows - 4 sets of 6 reps - these are single arm rows a good lat exercise

3B - Pushups - 4 sets of 12 reps - yep plain old push-ups a very effective and neglected exercise (as are most bodyweight exercises

Well that was my 20 minute total body workout yesterday. Muscle building, fat loss and cardio work. remember on the complexes no rest in between exercises. Try to cut down on your rest periods as your conditioning increases.

A Fat Loss Mystery Can You Solve It?

The Case Of The Missing Excess Body Fat

It was 3a.m. I was working late, when a call came into the office. Mrs Joan Saggy Butt was frantic "you have to help me" she screamed into the phone. After getting her to calm down she explained what happened. Her body fat was missing. It was a call that I didn't want to get.

Once Mrs. Saggy Butt calmed down some she explained someone has stolen her excess body fat. I've been dreading this call. Until lately here in Excess Body Fat, USA we pride ourselves on our saggy arm fat, big butts and thunder thighs. But we have started getting calls like this at an alarming rate. And I know what the answer is the terror we have tried to keep out of our town.

He who shall not be named

As Mrs. Saggy Butt talked I was pretty much oblivious to her words instead chosing to fixate on my half eaten jelly donut. Then regaining my concentration I heard Mrs. Saggy Butt say it was unreal how fast "he who shall not be named works". She rambled on about in 20 minutes her love handles disappeared, her saggy arm fat was shrinking "and my Butt" is so firm you can bounce a quarter on it. I thought she's bats.

It was now as plain as the rolls of fat around my stomach. Mrs. Saggy Butt was taken in by the Dark Side. It is a growing culture all over the country that was now hitting here in my home town. But I wondered how can these people be taken in by this. The benefits of having excess body fat are so plentiful.

Isn't having excess body fat a beautiful site not to mention being incredibly sexy? And Heart disease oh wow what having that body fat does for putting added pressure on your heart. well I'm sure your well aware of all the benefits. So what the heck are these people thinking?

It is becoming very disturbing these lean, trim athletic looking physiques starting to creep into my town. But what can I do? He who shall not be named has been very elusive. So I asked Mrs. Saggy Butt to explain what happened she was still pretty panicky at this point not believing the dramatic changes to not only her body but her health.

What I got out of her ramblings was that "he who shall not be named" came into her home 3 times a week for she thinks only 20 minute intervals and in what seems like no time at all her body was completely changing. She was experiencing high energy levels, low body fat, her thighs weren't rubbing together anymore and her butt wasn't dragging on the ground. This was frightening.

The Dark Side is here and it's real. People losing their excess body fat, getting healthier, having a firm butt, slender thighs and tight abs and all in 20 minute intervals 3 times a week. How do I fight such EVIL!!

After hanging up the with Mrs. Saggy Butt I returned to my jelly donut to contemplate my next move. Someone needed to stop this mass loss of excess body fat , the move to a (ugh I can't say it) healthier life style. But for now My couch was calling me and another box of donuts was just delivered.

As I looked at my new box of donuts (trying to decide which to have first bavarian cream or glazed) I thought about why anyone would invade my peaceful, slow moving town to steal body fat and why would anyone here be taken in by "He Who Is Not Named" and want to live (it really makes me ill to say it) a healthier lifestyle.

Well I can think about it tomorrow. I have donuts to eat and TV to watch.

A Fat Loss Mystery

Train With Intervals:Total Body Workouts For Extreme Fitness

I just finished my sixth hour on the treadmill this week with four more hours to do. Is this really the best way to workout? No! Try doing total body workouts. You are spending way to much time! Those marathon workouts are proven to be inefficient.

Total Body Workouts for Extreme Fitness

Many people think about building muscle as having nolife outside the gym and devoting hours in the gym like a monk in a monastery. Perhaps the only way to lose unwanted body fat, chisel your body into a hot muscular physique is by spending hour after hour over the rusty iron day in, day out and year in, year out.

Total Body Workouts:

This is the most effective way to workout whether your looking to lose fat or gain muscle. Although hard work is required, extreme fitness demands one to do intense maximum effort workouts. Total body workouts can make you progress faster and it easily fits in your schedule. This is very convenient if you are looking forward to achieving extreme fitness but find it hard to hold on to a single workout routine.

Genuine total body workouts are done by athletes with the goal of developing maximum muscle contraction using heavy weights, makes room for full recovery so one can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.

So if you are is ready for extreme fitness, here is all there is to know about total body workouts:

total body workouts are a time saver. The biggest plus about having the whole body trained all at once is probably having to go to the gym less frequently; perhaps around two to three times for every seven days would be enough.

Another advantage of total body workouts is that you don't need to spend two or more hours of strenuous exercise in the gym for every session; you should only spend forty-five minutes to one hour in the gym for every session. So that's just three to four hours per week in the gym right? With total body workouts, it is all about the quality of exercise you do per session and not the quantity, nor even the amount of time you allot per session.

Total body workouts boost the cardiovascular system for extreme fitness. One must allot two to four sets for every body part into the one hour session. Jam packed with exercising, each one hour session then gets the heart and the rest of the cardiovasular system pumping and up to speed in a flash.

Now feeling pumped up, next find out what rules does one have to follow when engaging in total body workouts.

Total body workouts should be done three times per week. This is so easy isn't it? What is great about this is that there is time spared during rest days so that you could also do some cardio exercise sessions instead of depending on cardio execises one normally does at the end of each work out session which after all, are not at all very effective.

Heavy lifting is strongly advised. Contrary to popular belief, especially among athletes. It is not true that it is good to get trapped on training lightly than one actually could so as to conserve energy for the other body parts that will come later in the routine. What is true is that one cannot achieve optimal progress if one is not training heavy, no matter which program that person is doing.

One exercise only per muscle group. This is very easy to follow and is also important. Doing basic exercises which are also intense means you do not have to do another different exercise for that body part.

Keep work out short. Resistance training affects the natural homones of the body connected to muscle building. Intense exercising boosts the testosterone levels and long work outs increase those of catabolic cortisol. Sixty minutes of work out allows you to get the best of both worlds.

Now with this convenient and powerful total body workout regimen, you can now experience extreme fitness.

Let me see shorter workouts that are proven more effective for muscle gains or fat loss seem's pretty much a nobrainer. Marathon hour plus workouts or total body workouts of 45 minutes or less that get you quicker and better results. I know what I chose how about you?

Train With Intervals: 3 Things You Must Do

3 Things You MUST Do This Week for Inspiration and Motivation

I want you to start it off "Leading by example." I want you to be
LOUD and PROUD of your decision to live a healthier life.

Step 1) If you don't have social support, take charge as the leader.

Lead by example. Bring in healthy food to work. Tell everyone that
you are starting a new exercise program. Ask others if they want
help or support.

Eventually, a lot of people will come to you for advice and support.
And you'll have built a powerful network of social support to help
keep you and everyone around you on track.

2) Be confident in your choices.

Don't be ashamed or embarrassed when you say "no" to donuts or pizza
at work. If it's not in your diet plan, stay strong and say no thanks
and then eat what you prepared.

NO ONE has the right to make you feel bad for eating healthy.

3) People will respect your decisions, even if it seems at first
that they don't.

Often, the folks who are most resistant to your changes are the ones
who want to make those changes themselves!

So stay strong, and lead by example.

YOU are the one making the right decision. Never forget that!

I'm very proud of your hard work.

Weight Loss Fitness And Bodybuilding success is based on making the right choices for you. Never let the negativity of others control what you do.

Train With Intervals here is a fat loss bodyweight workout for you.



Weight Loss Fitness Bodybuilding.com

Interval Fat Loss Training vs Cardio Workouts

Cardio Workout Routines

Breaking News! Doing long slow cardio workout routines Does NOT work for fat loss!

Researchers from North America and Australia agree that you can get faster fat burning and fitness building results from interval training. So stop your long cardio workouts now and switch to shorter burst exercise.

The story of interval training begins back in the early 1980's when Drs. MacDougall and Sale were studying sport specific training adaptations to different types of cardio workout routines. They were shocked to find long sessions were not always best.

In fact, they discovered that interval training is better for short power sports like basketball, hockey, and football, and interval training even had a major role in getting fit for sports like soccer and running 5k races.

But it wasn't until the mid 1990's that the first fat loss study was done on interval training. At that time, Canadian researchers compared interval training to long cardio workouts and found that interval training was able to burn fat faster.

Men and women were able to do shorter workouts and get more results. But surprisingly, it wasn't until 7 years later that the first American interval training study was done, and unfortunately it has never been published.

Only a few elite trainers know about this study that found interval training worked better than slow cardio workout routines for fat loss. The subjects were middle-aged women, and they lost more fat with interval training compared to slow cardio.

Finally, in 2007, almost 30 years after MacDougall and Sale first brought interval training to the spotlight, another study was done in Australia that confirmed intervals work better than cardio exercise for female fat loss.

This study compared 20 minutes of intervals against 40 minutes of steady state cardio, and only the interval training group lost belly fat.

If your program uses long slow cardio workout routines, you need to switch to interval training. But don't worry, its not hard. Interval training simply means working hard for a short interval and then recovery for a short interval.

Here's a really good interval workout routine you can use to start getting more fat loss results from your exercise program immediately. First, you need to start with a regular warm-up. Never skip this.

After you've done that 5-minute warm-up that gradually increases in intensity, its time for your first work interval. You will need to increase the intensity to a "slightly harder than cardio pace". That's a good level to start with.

For example, if we say that your regular cardio workout is a 6/10 intensity level, then I want you to go to a 7/10 intensity level for a 1 minute interval. That should be no problem, and eventually we'll increase that to 8/10.

But once you are done that minute, I want you to drop all the way back to a 3/10 intensity level - basically a cool-down level. You'll do that to recover between intervals so that you can work hard when its time to work hard.


Alternate for a total of 6 intervals and then finish with a cool down. For more interval training cardio workout routines, grab your copy of the Turbulence Training for Fat Loss manual.

Fat Loss Workouts In 20 Minutes

20-Minute Fat Loss Workout Ideas

By: Craig Ballantyne, CSCS, MS
TurbulenceTraining.com

If you're sick of fluffy weight loss workouts that aren't giving
you any results, then you will love this interview where Underground Strength Coach!Zach Even-Esh grills me on advanced Turbulence Training for Fat Loss methods.

Zach Even-Esh: Craig, thanks for taking the time out of your insane schedule to talk with us. Tell us a little bit about yourself, your clientele and your overall training philosophy.

CB:
Zach, I'm a Strength & Conditioning coach in Toronto and I write for Men's Health and Oxygen magazine.

I work extensively with clients on advanced fat loss for busy
people. I'm also the training director at grrlathlete.com where we provide advanced female exercise info.

ZEE: We have a growing number of hard core men and women leading busy lives but still love to train hard. How do you train individuals like this and still get kick butt results?

CB:
I use supersets, moderately heavy weights (allowing 6-10 reps per set), limited rest interval periods, advanced bodyweight exercises, and interval training. These efficient and effective principles are the foundation of my Turbulence Training philosophy.

Turbulence Training workouts are designed to crank up the body's metabolism because of the intense demands imposed during the workouts.

After the workout, your body has to work hard (i.e. burn calories and repair muscle) to fully recover and return to a normal, resting state (that is why I compare my Turbulence Training workouts to the Turbulence encountered in an airplane - a neat little analogy that people really like and find easy to understand).

I tend to stick with traditional weight training exercises,
however, it is easy to adapt the Turbulence Training principles
when using strongman implements and advanced bodyweight exercises.

For intervals, I tend to stick with 30 seconds of work and 90
seconds of active recovery, although it will vary between workout phases and for athletes of different sports.

The great thing about heavy weights and intervals is efficiency.
You don't have to do either for more than 20 minutes to get a great response. So if you are a busy executive looking to get lean, build muscle, and lose fat, you can get a great workout and shower in less than 30 minutes per day.

Combine Turbulence Training with the right nutrition, and you are well on your way to success.

By the way, we've got a secret bonus for everyone that invests in Turbulence Training - although I guess it's not so secret anymore!

Anyways, you'll see what it is when you start your Turbulence
Training journey with the fat loss program.

ZEE: If you were limited to a 20 minute fat loss workout, what would that work out look like?

CB:
Providing the individual is injury free, we will move through a
general warm-up circuit of bodyweight exercises (3 minutes), and then into specific warm-up sets for the first superset of exercises (2 minutes).

Then we will spend 5 minutes on the first superset pair of
exercises, and then 4-5 minutes on another superset pair. We might finish with a third superset pair or some ab work, and a 2 minute cool-down if it is necessary based on the individual's fitness level.

On non-weight training days, we would do intervals. It would look like this:

5-minute warmup
12-minutes on intervals
3-minute cooldown

The point is, you can get a lot done in a short amount of time.

ZEE: What nutrition approach do you use?

CB:
I had Dr. Chris Mohr, Ph.D., put together the Turbulence Training Fat Loss Nutrition Guidelines.

I strongly agree with Dr. Mohr's common sense, easy to follow
principles. There is nothing extreme about his plan. It is very
healthy and effective for fat loss.

I don't think that people need to exclude fruit from their eating
(in fact we should aim to eat at least 3 servings, and preferably
berries, grapefruits, apples, and oranges), but instead we should
avoid white, processed carbohydrates from a bag or a box.

Foods that should be in every healthy person's nutrition plan:
Green Tea
Almonds
Broccoli
Berries
A variety of lean protein sources

Basically, for nutrition, just choose healthy, whole natural food.

ZEE: Last question Craig. What is the greatest misconception that you find people to have when it comes to performing better and looking better when they come to you. In other words, they tell you everything they have been doing in hopes of getting results but the results simply aren't there. Are there any common mistakes going on here?

CB:
Most of the time I try and get people to be honest with themselves and realize they have to change things if they want to improve.

A lot of people really just want me to approve their current
workout (when it is clearly not working). But in reality, they have to change their workouts drastically to finally get results.

And most people think they are eating better and using a better
program than they really are.

Even when most people they list out their food intake (as I have
them all do on fitday.com), some people (including some trainers
that I train) still don't see the obvious problems in their diet.

I suppose it is human nature not to see our own shortcomings, so it is helpful to have a professional review your training and
nutrition or even an honest, knowledgeable friend.

ZEE: Craig, I can't thank you enough for letting me grill you with questions.

Always happy to help,

Craig Ballantyne, CSCS, MS
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, Turbulence Training

Interval Training Weight Loss Fitness And Bodybuilding

Tabata Training: Sumo Deadlift and High Pull Exercise Combo

Tabata Exercise Combo for Weight Loss and Fitness.

For those of you who aren't familiar with Tabata Training I will give
you a quick once over of what Tabata's are all about.

Tabata training is a very intense form of Interval training. Normally
Tabata is done with one exercise. What you do is you do as many reps
as you can in 20 seconds then you rest for 10 seconds and repeat the
eventual goal is to do a minimum fo 8 sets.

Doesn't sound all that tough right? Think again Tabata is a tough workout but probably the most effective and time efficent weight loss and cardio workout there is.


A word of caution if you are new to working out or are just not in very good shape do not just think you can jump into doing a Tabata workout.

First things first get a physical checkup! You will be placing heavy demands on your cardio system doing tabata's. Once you are cleared medically(and you should do that before starting
any form of exercise program) break into tabata training gradually.

Start with doing one or two sets of tabata two to three times a week.
Tabata training is again as many reps as you can do for 20 seconds.

What you want to do is one of two things:

1 - Have a clock set to where you can watch the second hand for your
twenty seconds while you count your reps or
2 - Have someone time you and count your reps for you. This is the
best way so you can pay attention to using proper exercise form especially as you begin to tire.

3- Get yourself a fitness timer that you can set for your work interval and rest intervals.

Tabata Style Sumo Deadlift and High Pull Combo.

You are going to need a barbell to do the Sumo Deadlift high Pull.
What we are doing here is 2 different exercises but combinning them as
one.

The Sumo Deadlift:

Position feet under barbell with very wide stance. Squat down and grasp
bar between legs with a shoulder width or slightly narrower mixed
grip. Lift bar by extending hips and knees to full extension. Pull
shoulders back at top of lift if rounded. Throughout lift keep hips
low, shoulders high, arms and back straight. Knees should point same
direction as feet throughout movement. Keep bar close to body to
improve mechanical leverage.

The High Pull:

Stand over the barbell with the balls of the feet positioned under the
bar slightly wider apart than hip width. Squat down and grip the bar
with an over hand grip slightly wider than shoulder width. Position
the shoulders over the bar with the back arched tightly. Arms are
straight with elbows pointed along the bar. Pull the bar up off the
floor by extending the hips and knees. As the bar reaches the knees
vigorously raise the shoulders while keeping the barbell close to the
thighs, jump upward extending the body. Flex elbows out to the sides,
pulling bar up to neck height.

Combining The Sumo Deadlift and High Pull:

Get yourself into position as if you are doing the Sumo ( use the narrow grip as instructed for the sumo) once you stand erect go immediatly into the High Pull and return to starting position
repeat.

A Video Demo Of the Sumo High Pulls Tabata styleTabata Training:

You are not going to use heavy weight's for this remember we are going to do these Tabata style we are not bodybuilding. So use a weight that will make you work but not to heavy as to be able to get out your reps.

Tabata Training Efficent and EffectiveI love Tabata Training and the Sumo Deadlift High Pull
combo gives you a total body workout. Your working practically every muscle group and cardio your metabolism will be racing long after this workout is over.

Practice with an empty bar so you get your form down before adding weight.


If your not doing Interval Training You should be. Jag252