Turbulence Training - Basic

[sak12344]

Hi, I'm a new member... female, 38 y.o., 5'6", 155 lbs.

I just purchased TT - Basic a few days ago and am attempting to absorb all the information. I'm starting with the TT for Fat Loss workout (intermediate -- because I've been exercising for a number of years, although I don't think I qualify as a "pro") and have a couple of questions...

1) I need a replacement for the stability ball exercises (leg curls, jackknife, roll outs, and back extension) as I don't yet own a stability ball... and

2) I thought I was purchasing a "body weight" exercise program... I can do the exercises with the PowerBlock dumbbells flat/incline bench that I have, no problems. But I started a couple weeks ago with some of the "free" body weight exercises that I found on Craigs website via Fitness Blackbook... LOVED those and would like more of them (easy to squeeze a few sets/reps in at work).


I'll be interested to see the results from this program as I did Body For Life about 10 years ago and dropped a couple pant sizes over the course of three months... went from a tight size 14 to a baggy size 12, but not quite a 10, then gained the weight/size back a few years later. (seems strange that I'm lifting significantly less sets & reps in TT). I also got tired of going to the gym and now prefer to workout at home.

Over the past few months, I've gone from 168 lbs, back down to my current 155 lbs. by mixing things up between weight lifting, treadmill walking at an incline (sometimes while wearing a 15 lbs backpack), kettlebell swinging (15, 25, 35 lbs), and a bit of "intermittent fasting" thrown in for good measure (I really like not worrying about food every 3-4 hours -- courtesy of LeanGains and The IF Life)... but I don't have any set routine like I did back in the BFL days. Thus the TT purchase.

My nutrition choices have improved a lot over the past 10 years... going from fast food restaurants and diet soda, to skinless chicken, salmon, top round steaks, broccoli, and other various fruits and veggies, plus at least a liter of water a day (sometimes two) and black coffee (no sweetener).

I would very much like to see a size 10 pair of jeans again. Do you folks think that's possible....????

Susan

[LisaS]

nope. you are doomed. sorry you had to hear it here.





j/k
welcome.
I'm sure you will get to your goals.

[sak12344]

Smarty-pants...

I like that in cyber-friends.

[LisaS]

oh, did I type that out loud?

[missjane]

This year I have gone from a size 10-12 to a size 4, so yes...it's possible!

And, just go buy a ball...they are cheap.

[StuWard]

I addition to a stability ball, there are a couple of other pieces of equipment you need as well:
Chin up bar, get the kind you can use at different heights,
Bands or tubing.
Floor mat.
something to step up on, like a small stool.

This stuff is all cheap and you usually find it marked down somewhere.

[StuWard]

Most of the exercises don't need any equipment, so do what you can anyway while you're waiting to get the extra stuff.

[sak12344]

I forgot... I built a chin-up bar out of plumbing pipe (I had help). I move my weight bench under it and use the bench to do "assisted" pull-ups. I've also been using the bench to do step-ups, dips, etc.

[sak12344]

Originally Posted by missjane

This year I have gone from a size 10-12 to a size 4, so yes...it's possible!

And, just go buy a ball...they are cheap.

That is amazing !!! I hope I can do that... I'd be thrilled w/ an 8-10.

[Sarah Rippel]

Hey Susan!

While you're waiting on getting a ball, you can do jackknifes and leg curls with something slippery underneath your feet. Have wood floors? Put some pledge on em and wear socks and simulate the movements. I'm serious. That or paper plates! I've been known to get quite crafty as an in-home personal trainer. For the jackknifes, get in pushup position with whatever under your toes, and bring knees towards chest. Make sure you don't round your back while doing so. For the leg curls, bridge up off the floor and then slide your heels towards your butt. You may also be able to simulate the ball roll-outs by putting socks on your hands (or plates under em) and kneeling while sliding forward. May take some tinkering but is quite possible! For back extensions, you can substitute a prone cobra on the floor, which is basically going from flat with arms by sides, palms down, to raising chest up by squeezing glutes and extending the spine while squeezing shoulder blades to rotate palms outward. Hope that makes sense!

[Craig]

Hey Susan!


1) I need a replacement for the stability ball exercises (leg curls, jackknife, roll outs, and back extension) as I don't yet own a stability ball... and

****
In a perfect world, we'd have you get a ball, but...

Leg curls can be replaced by somewhat similar exercises such as reverse lunges or bulgarian split squats or even 1-leg lying hip extensions or lying 2-leg hip extensions with both feet on a bench or stool (that last one would be the most direct replacement...you should really feel it in your hamstrings).



2) I thought I was purchasing a "body weight" exercise program... I can do the exercises with the PowerBlock dumbbells flat/incline bench that I have, no problems. But I started a couple weeks ago with some of the "free" body weight exercises that I found on Craigs website via Fitness Blackbook... LOVED those and would like more of them (easy to squeeze a few sets/reps in at work).

****
Let me know if you need any replacements for any other exercises. I have a few vids on youtube with bodyweight exercises only for more "office workouts".

Here's one called "hotel room workouts"

=> YouTube - Hotel Room Workouts

Here's another called circuit training that is bodyweight only

=> YouTube - Circuit Training

For some more motivational stories with my programs, you can check out Fat Loss Quick Weight Loss Transformation Contest Burn Fat (new contest entries will be posted on Monday, Dec 15th, and there are some really motivational ones for women of all ages).

Let me know if you need any extra help,

Craig

[sak12344]

Thanks to everyone for the replies. I should probably start a training thread for logging my progress. For now I'll just say that after only two weeks of following Craig's free TT bodyweight drills that are on YouTube, and one week of the paid Basic TT for fat loss, I've already noticed a difference in how my jeans fit... looser in the thighs and backside. It'll be interesting to see where I'm at four weeks from now.

Susan