Workouts for a Busy Gym

Gyms are busy. Too busy. And it is always busiestexercising at a slow pace (at a subjective 3/10 level of
when you settle in for your TT workout with itsintensity) - i.e. slow walking.
awesome fat-blasting supersets.· Repeat for 3-6 interval repetitions. Finish with 5-10
I know it drives you nuts when you are trying to pairminutes of moderate intensity exercise for a
lunges andpresses while someone is taking up valuablecool-down at a 4/10 level of intensity.
workout space chatting or doing some pointless fluffAdvanced Interval Workout
exercise. Why can't they just get out of your way and· Warm-up for 5-10 minutes.
let you finish your super effective TT workout?· Perform an interval by exercising for 30 seconds at
Crowded gyms are such a big problem that I designeda very hard pace (at a subjective 9/10 level of
the following TT workout that helps you perform myintensity).
trademark "noncompeting" supersets - the most· Follow that with "active rest" for 60 seconds by
effective way to lift for fat loss - without lettingexercising at a slow pace (at a subjective 3/10 level of
anyone get in your way. This new version of TT letsintensity).
you get it done right, even in a busy gym.· Repeat for 3-6 interval repetitions. Finish with 5-10
The secret to this workout is the pairing of twominutes of moderate intensity exercise for a
exercises that can be done at the same bench andcool-down at a 4/10 level of intensity.
often with the same weights. So you won't lose yourWorkout A
spot between exercises. Camp out in your little area,1A) Wide-stance Squat (8 reps)
work hard, and you'll get lean and lose fat faster than- Set your feet 4-6 inches wider than shoulder width,
ever.your toes pointed forward.
NOTE: This workout originally ran in Men's Fitness- This superset works best if performed in a squat
magazine, but I've actually improved the workout justrack that also has a chin-up bar.
for you! Always looking out for my subscribers.1B) Chin-ups (6 reps)
Workout Guidelines- If this is too hard, perform a Reverse-grip Lat
· Workout 3 days per week alternating betweenPulldown.
workouts A &- Rest 1 minute and then go back to Squats.
B. Rest 1 day between sessions.- Do this Superset 3 times and then move on to the
· In week 1, you will follow an A, B, A schedule. Innext
week 2, a B, A, B schedule. In week 3, an A, B, ASuperset.
schedule, and in week 4, a B, A, B schedule.2A) Barbell Step-ups (8 reps per leg)
· Each pair of exercises constitutes a "Superset". In- Use a step that's high enough so that your knee is
eachbent 90 degrees.
Superset, do one set of the first exercise followed- If you have to use DB's for the step-ups, take an
immediately by the next (1A & 1B) and then repeat.extra 30seconds rest when going from the step-ups
· Rest 1 minute after completing the exercises in theto the rows.
Superset (i.e. after 1A & 1B).2B) DB or Barbell Row (8 reps)
· Repeat each Superset until you've completed a- Keep your lower back naturally arched.
total of three sets of each exercise in the pair, then- Rest 1 minute and then go back to Step-ups.
move on to the nextpair.- Do this Superset 3 times and then move on to the
· Use a 2-0-1 lifting tempo for all exercises (exceptnext
for any holding exercises like the plank). Take 2Superset.
seconds to lower the weight, pause briefly, and then3A) Side Plank (5 reps per side)
take 1 second to lift the weight.- Contract and brace your abs for 10 seconds per
· Finish each workout with stretching for the tightrepetitionwhile keeping your body in a straight line.
musclegroups only.3B) Stability Ball Jackknife (12 reps)
· For full exercise descriptions and photos, see the- Rest 30 seconds and then go back to Side Plank.
Turbulence- Do this Superset 3 times and then go to the Intervals.
Training manual.Workout B
Warm-up1A) Low-Incline DB Chest Press (8 reps)
· If you are limited by time, reduce the number of- Set the incline to one notch above the flat-bench
sets in the workout, but always perform the fullposition.
warm-up.1B) DB or Barbell Romanian Deadlift (8 reps)
· Never skip a warm-up.o Perform this circuit 2x's- Keep your lower back naturally arched for the
using a 2-0-1 tempo:entiremovement.
- 10 reps of bodyweight squats or step-ups- Rest 1 minute and then go back to 1A.
- 20 seconds for the plank- Do this Superset 3 times and then move on to the
- 8 reps of kneeling pushups or regular pushupsnext
- 10 reps of inverted bodyweight rowing exercise orSuperset.
band pull2A) DB Close-grip Chest Press (8 reps)
- Perform 2 warm-up sets for each exercise in the- Push the dumbbells straight up, not together.
first Superset.2B) DB Rear-deltoid Lateral Raise (8 reps)
- 1 set of 8 reps with 50% of the weight you will use in- Keep a tight arch in lower back and lean forward as
yourfar as possible.
"real" sets.- Perform this exercise extra slowly so that you don't
- 1 set of 8 reps with 75% of the weight you will use inusemomentum.
your- Rest 1 minute and then go back to 2A.
"real" sets.- Do this Superset 3 times and then move on to the
Turbulence Training Interval Training Guidelinesnext
· Research has shown that interval training is verySuperset.
effective for fat loss.3A) Elevated Push-up (12 reps per side)
· It is recommended that the stationary cycle be used- Place one hand on a 4-inch step or box and lower
forinterval training because it allows for an easyyour body asfar as possible.
transition betweenwork and recovery.3B) Stability Ball Rollout (15 reps)
· Finish each interval workout with stretching for the- Keep your body in a straight line at all times--don't
tightmuscle groups only.allow your back to round or bend backward.
Beginner Interval Workout:Let me know how this workout goes for you and
· Warm-up for 5-minutes.email me yourresults. Better yet, take a before and
· Perform an interval by exercising for 30 seconds atafter picture and some measurements to monitor your
a hardpace (at a subjective 7/10 level of intensity) - i.e.progress.
fast walking.If you have any other questions, just let me know.
· Follow that with "active rest" for 90 seconds by