HWR 4 Minute Metabolic Miracles

CRAIG BALLANTYNE, CTT
TT Home Workout Revolution

4 Minute Metabolic Miracles | 2
CB Athletic Consulting, Inc. www.TurbulenceTraining.com
Table of Contents
6
4-Minute Metabolic Miracles Workout Guidelines
The Bodyweight Warm-up Circuit 6
7
4-Minute Metabolic Miracles
Workout # 1: The 4-Minute Leg Muscle Miracle 7
Workout # 2: The 4-Minute Max Rep Miracle 7
Workout # 3: The 4-Minute Total Body Miracle 7
Workout # 4: 4-Minute Abs 7
Workout # 5: Squat-Climb-Squat 8
Workout # 6: The 4-Minute Pushup Test 8
Workout # 7: Give Me the 2-1-1 8
Workout # 8: The 4-Minute Heart Thumper 8
Workout # 9: The 4-Minute Prisoner 9
Workout # 10: 4 Minutes to Awesome 9
Workout # 11: The 4-Minute Champion 9
Workout # 12: 4 Minutes of Heck 10
Workout # 13: The 4-Minute Elevated Extension 10
Workout # 14: 4-Minute Maximum Fitness 10
11
4-Minute Miracle Exercise Descriptions
The Bodyweight Warm-up Circuit 11
The 4-Minute Leg Muscle Miracle 14
The 4-Minute Max Rep Miracle 16
The Total Body Miracle 18
4-Minute Abs 20
Squat-Climb-Squat 22
Give Me the 2-1-1 24
The 4-Minute Heart Thumper 25
The 4-Minute Prisoner 27
4-Minutes to Awesome 29
The 4-Minute Champion 31
4 Minutes of Heck 34
The 4-Minute Elevated Extension 35
4-Minute Maximum Fitness 36
Welcome
to the New Home Workout Revolution System
Yo u r e a b o u t t o t a k e p a r t
o f s o me t h i n g mo r e t h a n j u s t wo r k o u t s y o u c a n d o a t h o me .
T h e r e s a r e a s o n I c a l l e d t h i s
t h e H o me Wo r k o u t R e v o l u t i o n S y s t e m.
Inside these short-burst, metabolic workouts are the ultimate fat loss key to fnally shredding the
most stubborn fat and keep it off forever. Youll discover a variety of the NEW 20-10 revolution
system, ladder workouts, bootcamp style workouts and more using this ultimate fat loss key.
Not only that, but youll have MORE than enough workouts to keep the weight off for good, all
without having to step into a gym ever again.
Whether you only have 4 minutes, 12 minutes and even 19 minutes, youll fnd these workouts to
be the shortest, yet most effective youve ever experienced, and I promise you youll fnally unlock
the body you deserve.
This is something youve been searching for not just another home workout program
a REVOLUTION.
In fact, Im willing to you pay for you transforming your life. Join me and discover how you can earn
thousands of dollars just for losing weight, building relationships and more.
Join me here:
www.TranformationContest.com
Your friend and coach,
Craig Ballantyne, CTT
Certifed Turbulence Trainer
Creator, The Turbulence Training World Welcome to it!
Disclaimer:
You must get your physicians approval before beginning this exercise program. These
recommendations are not medical guidelines but are for educational purposes only. You must
consult your physician prior to starting this program or if you have any medical condition or injury
that contraindicates physical activity. This program is designed for healthy individuals 18 years and
older only.
The information in this report is meant to supplement, not replace, proper exercise training. All
forms of exercise pose some inherent risks. The editors and publishers advise readers to take full
responsibility for their safety and know their limits. Before practicing the exercises in this book, be
sure that your equipment is well-maintained, and do not take risks beyond your level of experience,
aptitude, training and ftness. The exercises and dietary programs in this book are not intended as a
substitute for any exercise routine or treatment or dietary regimen that may have been prescribed
by your physician.
Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont perform any
exercise unless you have been shown the proper technique by a certifed personal trainer or
certifed strength and conditioning specialist. Always ask for instruction and assistance when
lifting. Dont perform any exercise without proper instruction. Always do a warm-up prior to
strength training and interval training.
See your physician before starting any exercise or nutrition program. If you are taking any
medications, you must talk to your physician before starting any exercise program, including
Turbulence Training. If you experience any lightheadedness, dizziness, or shortness of breath while
exercising, stop the movement and consult a physician.
You must have a complete physical examination if you are sedentary, if you have high cholesterol,
high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please
discuss all nutritional changes with your physician or a registered dietician. If your physician
recommends that you dont use Turbulence Training, please follow your doctors orders.
Copyright 2003-2013 CB Athletic Consulting, Inc.
4-Minute Metabolic Miracles Workout Guidelines
Disclaimer
See your physician before starting any exercise or nutrition program. You must have a complete
physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or
diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes
with your physician or a registered dietician.
Train with Home Workout Revolution Workouts no more than 4 days per week.
Do 30 minutes of low-intensity exercise on off-days, but dont let this workout impair your
recovery or limit your performance real workouts.
No matter what your ftness level, you must drop down to a 3/10 intensity level between
workout intervals
Start every workout with this warm-up circuit.
The Bodyweight Warm-up Circuit
Go through the circuit ONCE using a 2-0-1 tempo for each exercise.
1A Prisoner Squat 10 reps
1B Prisoner Lunge 6 reps/side
1C X-Body Mountain Climber 6 reps/side
1D Leg Swing 20 reps/side
1E Jumping Jack 20 reps
4-Minute Metabolic Miracles
Workout # 1: The 4-Minute Leg Muscle Miracle
1A 1-Minute Punisher Squat 20 seconds, 10 second hold in bottom position
1B 2-Minute Switch Lunge
1C 1-Minute Punisher Squat 20 seconds, 10 second hold in bottom position
Workout # 2: The 4-Minute Max Rep Miracle
1A 1-Minute Pushup (max reps)
1B 1-Minute Total Body Extension (max reps)
1C 1-Minute Mountain Climber (max reps)
1D 1-Minute Total Body Extension (max reps)
Workout # 3: The 4-Minute Total Body Miracle
1A 1-Minute Burpee
1B 1-Minute Close-Grip Pushup (max reps)
1C 1-Minute Punisher Prisoner Squat
1D 1-Minute X-Body Mountain Climbers (max reps)
Workout # 4: 4-Minute Abs
1A 1-Minute X-body Mountain Climbers (max reps)
1B 1-Minute Bodysaw/Rocking Plank (max reps)
1C 1-Minute Inchworm (max reps)
1D 1-Minute Burpee + Mountain Climber (max reps)
Workout # 5: Squat-Climb-Squat
1A Narrow-Stance Bodyweight Squat x 20 seconds
1B Hold the bottom squat position x 10 seconds
Repeat two more times, then without rest, go to 2A:
2A Alternating Spiderman Pushup x 20 seconds
2B Mountain Climber x 10 seconds
Repeat 1 more time, then without rest, repeat 1A & 1B three more times.
Workout # 6: The 4-Minute Pushup Test
Do as many Pushups as possible in 4 minutes.
Workout # 7: Give Me the 2-1-1
1A 2-Minute Alternating Prisoner Lunge
1B 1-Minute Close Grip 3/4 Rep Pushup
1C 1-Minute Total Body Extension
Workout # 8: The 4-Minute Heart Thumper
1A 1-Minute Burpee/Spiderman Pushup Combo
1B 1-MInute Prisoner Squat
1C 1-Minute Pushup
1D 1-Minute Run in Place
Workout # 9: The 4-Minute Prisoner
1A 1-Minute Alternating Prisoner Reverse Lunge
1B 1-Minute Triple Stop Pushup
1C 1-Minute Alternating Prisoner Forward Lunge
1D 1-Minute Spiderman Climb
Workout # 10: 4 Minutes to Awesome
1A Jump Lungs 20 seconds with 10 seconds rest
1B Spiderman Pushup 20 seconds with 10 seconds rest
Repeat one more time, then without resting, go to 2A:
2A Squat Hop 20 seconds with 10 seconds rest
2B Pushup Jack 20 seconds with 10 seconds rest
Repeat one more time.
Workout # 11: The 4-Minute Champion
1A Squat Thrust 30 seconds
1B Jumping Jack (JJ in the air land feet together) 30 seconds
1C T-Pushup 30 seconds
1D Lateral Jump 30 seconds
1E Alternating V-plank 30 seconds
1F Punisher Prisoner Squat 30 seconds
1G X-Climber Burpee 30 seconds
1H Run in Place 30 seconds
Workout # 12: 4 Minutes of Heck
1A 1-Minute Total Body Extension
1B 1-Minute Pushup
1C 1-Minute Low Squat Hop
1D 1-Minute Burpee
Workout # 13: The 4-Minute Elevated Extension
1A 2-Minute Elevated Pushups alternating sides each rd. (20/10 style)
1B 2-Minute Total Body Extension Punisher (20/10 style)
Workout # 14: 4-Minute Maximum Fitness
1A 1-Minute Total Body Extension
1B 1-Minute Burpee
1C 1-Minute Pushup
1D 1-Minute Prisoner Squat
4 Minute Metabolic Miracles | Exercise Descriptions | 11
4-Minute Miracle Exercise Descriptions
The Bodyweight Warm-up Circuit
[ P r i s o n e r S q u a t ]
Stand with your feet just greater than shoulder-width apart.
Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled
together to work the upper back.
Start the movement at the hip joint. Push your hips backward and sit back into a chair.
Make your hips go back as far as possible.
Squat as deep as possible, but keep your low back tensed in a neutral position.
Do not round your lower back.
Push with your glutes, hamstrings, and quadriceps to return to the start position.
[ Al t e r n a t i n g P r i s o n e r L u n g e ]
Stand with your feet shoulder-width apart and hands clasped behind your head.
Step forward with one leg, taking a slightly larger than normal step.
Keep your back toe on the ground and use it to help keep your balance. The back knee
should also be bent.
Lower your body until your front thigh is parallel to the ground.
Keep your upper body upright and your lower back fat.
Push back to the start position and switch legs.
[ X- B o d y Mo u n t a i n Cl i mb e r ]
Brace your abs. Start in the top of the push-up position.
Keep your abs braced, pick one foot up off the foor, and slowly bring your knee up to your
opposite shoulder. Do not let your hips sag.
Keep your abs braced and slowly return your leg to the start position.
Alternate sides until you complete all of the required repetitions.
[ L e g S wi n g ]
Stand with your feet hip width apart and hold on to something for balance.
Take the inside leg and swing it back behind you and then swing it straight out in front of you.
This will stretch your hamstring so do it gently.
Continue to swing your leg faster and higher with each repetition.
Do all reps for one side then switch.
[ J u mp i n g J a c k ]
Stand on the balls of your feet with your feet shoulder width-apart and arms by side.
Jump your feet out to your sides and raise your hands overhead at the same time.
The 4-Minute Leg Muscle Miracle
[ P u n i s h e r S q u a t ]
Stand with your feet just greater than shoulder-width apart.
Dont let your lower back become rounded.
Hold the bottom position as instructed.
[ P r i s o n e r S wi t c h L u n g e ]
Stand with your feet shoulder width apart, with your hands behind your head, squeezing
your shoulder blades together.
Step forward with one leg into a lunge position, taking a larger than normal step.
Drop your back knee just above the ground and bend your front knee as well, keeping your
upper body straight.
Drive through your front leg back to the starting position.
With the OTHER leg, perform a reverse lunge.
Do all reps for one side, and then switch legs.
The 4-Minute Max Rep Miracle
[ P u s h u p ]
Keep the abs braced and body in a straight line from toes/knees to shoulders.
Place the hands on the foor slightly wider than shoulder-width apart.
Slowly lower yourself down until you are an inch off the ground.
Push through your chest, shoulders and triceps to return to the start position.
Keep your body in a straight line at all times.
[ To t a l B o d y E x t e n s i o n ]
Start in the standing position as if you were going to do a bodyweight squat.
Dip down quickly into a quarter squat and swing your arms behind you by your sides.
Explode up and extend your body onto your toes, raising your arms overhead.
Control the descent back and in one movement return to the dip before exploding
back up again.
This is a non-impact replacement for jumping.
[ Mo u n t a i n Cl i mb e r ]
Brace your abs. Start in the top of the push-up position.
Keep your abs braced, pick one foot up off the foor, and slowly bring your knee up to your
chest. Do not let your hips sag or rotate.
The Total Body Miracle
[ B u r p e e ]
Stand with your feet shoulder-width apart.
Drop down onto your hands and feet, then thrust your feet back
so you are in a push-up position.
Perform a pushup
Thrust your feet back in and then stand up.
You can add a vertical jump at the end as well.
[ Cl o s e - g r i p P u s h u p ]
Place the hands on the foor inside shoulder-width apart.
Tuck your elbows into your sides as you lower your body.
Keep your body in a straight line at all times and elbows tucked in.
[ P u n i s h e r P r i s o n e r S q u a t ] See page 11
Do a Punisher Squat, BUT lace fngers behind head in prisoner position.
[ X- B o d y Mo u n t a i n Cl i mb e r ] See page 12
4-Minute Abs
[ X- B o d y Mo u n t a i n Cl i mb e r ] See page 12
[ B o d y s a w ]
Support your weight on your forearms and your toes. Put your toes on a towel if you are on
a wood foor. If you are on carpet, put your toes on a weight plate.
Keep your abs braced and breathe normally.
Slide your feet out behind you 6 inches and then slide them back in.
Its tough to see in the photos, but youll feel it when you try it!
[ I n c h wo r m ]
This is a powerful stretch for your hamstrings, so go slow, and dont round your back.
Start in a modifed push-up position, with your hands out in front of your shoulders.
Keep your legs straight and walk your legs towards your hands.
Go until you get a stretch, but dont round your lower back.
Once you get a stretch, walk your hands out until you are in a modifed pushup.
[ B u r p e e + Mo u n t a i n Cl i mb e r ]
Drop down onto your hands and feet, then thrust your feet back
so you are in a push-up position.
Perform a mountain climber on each leg.
Then thrust your feet back in and then stand up.
Squat-Climb-Squat
[ Na r r o w- S t a n c e B o d y we i g h t S q u a t ]
Stand with your feet NARROWER than hip-width apart.
Dont let your lower back become rounded.
[ S p i d e r ma n P u s h u p ]
Keep the abs braced and body in a straight line from toes (knees) to shoulders.
Slowly lower yourself down until you are 2 inches off the ground.
As you lower yourself, slowly bring your right knee up to your right elbow.
Keep your foot off the ground as you do so.
Push through your chest, shoulders and triceps to return to the start position, and return
your leg to the start position. Alternate sides until you complete all repetitions.
Keep your body in a straight line at all times and try not to twist your hips.
[ Mo u n t a i n Cl i mb e r ] See page 17
Give Me the 2-1-1
[ Al t e r n a t i n g P r i s o n e r L u n g e ] See page 12
[ Cl o s e - g r i p P u s h u p ]
Place the hands on the foor inside shoulder-width apart.
Tuck your elbows into your sides as you lower your body.
Push through your chest, shoulders and triceps to return to a position of the way up.
DO NOT GO ALL OF THE WAY UP.
Keep your body in a straight line at all times and elbows tucked in.
[ To t a l B o d y E x t e n s i o n ] See page 16
The 4-Minute Heart Thumper
[ B u r p e e / S p i d e r ma n P u s h u p Co mb o ]
Stand with your feet shoulder width apart.
Squat down on your feet and hands.
Kick your feet out to form a pushup position.
Perform a Spiderman pushup by going down into a pushup, bringing one knee to the side.
Repeat for the other side (do 1 rep on each side).
Kick your feet back in and stand or jump back up.
[ P r i s o n e r S q u a t ] See page 11
[ Ru n i n Pl a c e ]
Run in place, bringing your knees high, alternating steps.
Increase the intensity by going faster.
The 4-Minute Prisoner
[ Al t e r n a t i n g P r i s o n e r Re v e r s e L u n g e ]
Stand with your feet shoulder-width apart and hands clasped behind your head.
Step backward with one leg, taking a slightly larger than normal step.
Keep your back toe on the ground and use it to help keep your balance. The back knee
should also be bent.
Lower your body until your front thigh is parallel to the ground.
Keep your upper body upright and your lower back fat.
Pull back to the start position with the front leg.
[ Tr i p l e S t o p P u s h u p ]
Keep abs braced and body in a straight line from knees to shoulders. Hands should be
slightly wider than shoulder width apart.
Lower into a pushup position, but halfway down pause for one second.
Then continue to lower yourself until you are 2 inches off the ground. Pause for one
second.
Return to the starting position. Thats one rep.
[ Al t e r n a t i n g P r i s o n e r F o r wa r d L u n g e ] See page 12
[ S p i d e r ma n Cl i mb ]
Brace your abs. Start in the top of the pushup position.
Keep your abs braced, pick one foot up off the foor, and slowly bring your knee up outside
of your shoulder and touch your foot to the ground.
4-Minutes to Awesome
[ L u n g e J u mp ]
Start in the bottom of a split squat position. Your front thigh should be parallel to the foor,
your torso upright, and your abs braced.
Jump up explosively and switch leg positions in the air. Your back leg becomes the front leg,
and vice versa. Absorb the landing with your muscles. Keep your abs braced and torso upright.
Alternate sides without resting between sides.
[ S p i d e r ma n P u s h u p ] See page 23
[ J u mp S q u a t ]
Squat down with your feet just outside shoulder width apart and bringing your glutes and
hips back.
Explode and jump up.
Be sure to land in the squat position (to reduce impact) and repeat as necessary.
[ P u s h u p J a c k ]
Then Stand Up and perform a Jumping Jack. Repeat the pushup, then the jumping jack.
The 4-Minute Champion
[ S q u a t T h r u s t ]
Start in the pushup position with your abs braced.
Bring your feet in towards your chest in an explosive fashion.
Return to the starting position by kicking your feet back out.
[ J u mp i n g J a c k ( L a n d wi t h F e e t To g e t h e r ) ]
Stand on the balls of your feet with your feet shoulder width-apart and arms by side.
Jump your feet out to your sides and raise your hands overhead at the same time at the
peak of the jump.
Then land back in the start position with your hands by your sides and feet together.
[ T- P u s h u p ]
Keep the abs braced and body in a straight line from toes to shoulders.
Push off to return to the start position.
As you come up, rotate to one side and point that arm towards the ceiling.
Alternate sides with each rep.
[ L a t e r a l J u mp ]
Stand with your knees bent, abs braced, and hips back.
Jump laterally and land with your knees bent and hips back to absorb the landing forces in
your muscles.
Repeat to the other side with as little rest as possible between jumps.
Always land with your knees bent.
[ Al t e r n a t i n g V- Pl a n k ]
Keeping your abs braced, from the plank position, extend one arm in front of you.
Now take one foot off the ground.
Hold this position for a second and then switch sides.
[ P u n i s h e r P r i s o n e r S q u a t ] See page 14
[ B u r p e e + X- B o d y Cl i mb e r ]
Drop down onto your hands and feet, then thrust your feet back so you are in a push-up
position.
Perform a X-Body Climber on each leg and then,
Thrust your feet back in and then stand up.
[ Ru n i n Pl a c e ] See page 26
4 Minutes of Heck
[ P u s h u p ] Se page 16
[ L o w S q u a t J u mp ] Se page 29
Do a Jump Squat BUT lower jump.
[ B u r p e e ] Se page 18
The 4-Minute Elevated Extension
[ El e v a t e d P u s h u p ]
Keep the abs braced and body in a straight line from knees to shoulders.
Place the left hand on the foor and the right hand elevated 4-6 inches on an aerobic step.
Hands are slightly wider than shoulder width apart (normal pushup width).
Perform all repetitions in this manner and then switch to do all repetitions with the other
arm elevated. Keep your abs braced.
4-Minute Maximum Fitness
[ B u r p e e ] See page 18
[ P u s h u p ] See page 16
[ P r i s o n e r S q u a t ] See page 11
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TT Home Workout Revolution

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