Upper Body Lower Body Split Routine

build muscle lose fatFilmed TT Fusion 2K9 this week, with lots of interesting hip mobility exercises. But this week we’re going to focus on a return to one of the Turbulence Training upper body lower body split routine workouts.

Click here to listen to this week’s fat loss podcast

Let’s start with a bonus body transformation tip…

To lose fat…You must figure out what works for you. That’s why tracking your workouts and nutrition is so important, especially for beginners and for folks who want advanced results. Once you know what works for you, it becomes almost impossible to gain weight. You’ll be a fat burning machine forever.

Monday – September 28thchinup-female

Transformation Tip of the Week:

You must get out of your comfort zone, mentally and physically, to lose fat and radically transform your body.

And now a great workout to take you out of your comfort zone…

Turbulence Training 2K3 – Workout A

1A) Chin-ups or DB Pullover (8 reps)
1B) DB Chest Press (8 reps)

2A) DB Elbow-out Row (8 reps)
2B) DB Low-Incline Press (8 reps)

3A) Decline Push-ups (15 reps)
3C) DB Incline Curl (8 reps)

Advanced Interval Workout A

30 minutes of fun activity and time for another Transformation Tip…

Kekich Credo #76 => “I will do this” is the only attitude that works. “I’ll try” or “I think” doesn’t work.

So much can be accomplished with a long term vision and resilience to short term setbacks. Not every problem is conquered overnight, but if you persist and never give, you will succeed.


The TT 2K3 program is an alternating A-B fat burning workout rotation. On Friday, you’ll return to Workout A, and then you’ll start the next week with Workout B.

Workout B
Turbulence Training 2K31A) DB Forward Lunge (8 reps)
1B) Side Plank (30 seconds)

2A) DB RDL (8 reps)
2B) Stability Ball Jackknife (15 reps)

3A) DB Step-ups (8 reps)
3B) Stability Ball Leg Curl (15 reps)

Advanced Interval Workout B

Click here to get the Turbulence Training 2K3 program in the TT Trial Offer

Again, on Friday you’ll return to Workout A.

Do 30 minutes of fun activity and then go meatless for a day.all-pro

On October 1st, Vegetarian Month starts (October 1st is actually World Vegetarian Day). So go meat-free today, it’s not that hard. You can still eat eggs and dairy if you want on a vegetarian diet.

For more of a challenge, go vegan – no animal products.

And you should also check out, “The All Pro diet”, the book about vegetarian athlete Tony Gonzalez (NFL Player).


Do Workout A of the TT 2K3 program today. You’ll notice that for fun there are some arm exercises in that program.

My 3 favorite arm exercises are…

1) Barbell Curls
2) DB Incline Curls
3) DB Triceps Extensions (done right these can work your abs hard)

And if you want some more arm exercises, check out these 5 moves you’ve never done before:

Arm Exercises

Add one arm superset to the end of a TT workout if you want.

Social Support Saturday!
Start my favorite day of the week with 30 minutes of fun activity.

Then learn that you need to “Give to Get”

Giving others social support will create a better environment for you to lose weight. The more you can help others, the more help you will get in return.

Sunday – Plan, Shop & Prepare

Do 30 minutes of fun activity with your family. cb20easyveggiemealsebook20final4

Here’s a tip from Kardena Pauza, Vegetarian Diet Expert

If you get around to hitting a Farmer’s market on the weekend – or even during the week – here’s a quick tip…

If you go to the farmers market towards closing time, some farmers will sell you more produce for cheap because they need to get rid of it. So don’t be afraid to bargain!

But whatever you do, make sure you eat more fruits and vegetables this week.

Stay strong – eat whole natural foods – and give positive support to others. cb-abs-2_june-2008_small

3 keys to success!

Looking forward to your success story,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training 2K3

PS – There is still plenty of time to gain muscle and lose fat this year!

Use the TT 2K3 program to build muscle and burn fat at the same time – guaranteed!

“I have lost close to 25 pounds since july 1st. thanks alot never could have done it without ur help. peace and god bless.”
Ro Gonzalez

Click here for the Turbulence Training Trial Offer