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5-Week Workout Plan

Metabolic Kick-Starter

2Metabolic Kick-Starter

Welcome To The Metabolic Kick-Starter Workout Plan

In this 5-week program, you’ll be shown EXACTLY how to use the Metabolic Kick-Starter System for Maximum Fat Loss.

Just 4 minutes of my workouts will give you 7 times better results than cardio.

In a shocking study from the Journal of Applied Physiology in Nutrition and Metabolism (Volume 37(6):1124-31). Canadian researchers tested a Metabolic Kick-Starter style program against 30 minutes of long cardio. Two groups of college-aged women did 4 workouts per week for 4 weeks.

Group A ran for 30 minutes at 85% max heart rate (hard cardio!)

Group B did 8 rounds of 20 seconds of a single bodyweight exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds.

The results?

Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%).

That’s right, the short bodyweight workouts (of 10 minutes or less) worked just as well as 30 minutes of cardio even though they were SEVEN times shorter. Shocking.

BUT…it was only Group B—those that did the bodyweight exercises—that also increased muscular endurance in common exercises like chest presses, leg

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extensions, sit-ups, and pushups.

And finally, this short, burst style of training used by Group B also resulted in greater overall workout enjoyment compared to the cardio group.

Scientists concluded that “extremely low volume bodyweight interval-style training” will boost cardiovascular fitness just as well as cardio while giving you BETTER improvements in muscle endurance…all in just a few minutes.

That’s why I created the Metabolic Kick-Starter, NO-equipment bodyweight workouts that you can do anytime, anywhere, to get fit and lose fat.

Following this 5-week blueprint will help you lose fat and get fit.

Just say NO to cardio and YES to short workouts that work.

I can’t wait to hear your success story.

Craig Ballantyne, CTT Certified Turbulence Trainer Author, Turbulence Training


DISCLAIMER

You must get your physician’s 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 fitness. 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.

Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t 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 dietitian. If your physician recommends that you don’t use Turbulence Training, please follow your doctor’s orders.

Copyright © 2003-2015 Early to Rise Publishing, LLC


It is very important for all of us to train conservatively and not overdo things.

1. Don’t do any exercise that you aren’t sure how to do. Always get personal instruction from a certified trainer.

2. Don’t do anything that hurts or “doesn’t feel right”. There are plenty of alternative exercises for every movement. Just ask us on the Turbulence Training forum for substitutions at www.TTmembers.com.

3. Whenever you start a NEW program, use lighter weights than normal, and only 1 set per exercise. You must expect extra soreness when starting a new program just because of the new exercises, so don’t try to set world records in a new program right away.

4. If you need extra recovery within the workout or between workouts, don’t hesitate to take it. Safety first.

5. Use a spotter if you are training with heavy weights. If you train alone at home, follow my recommendations in the manual and do NOT train to failure.

6. Check your ego at the gym door and start with the easier alternative exercises if appropriate, even if you have exercised in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think “look easy”.

7. Do NOT do interval training more than 4 times per week. Even pro athletes don’t play hard everyday, so why should we?

8. Never skip a warm-up. Use the general bodyweight warm-ups and the specific warm-up sets in each TT workout.

9. If you want to start TT but think you have an injury, get medical attention and have a professional therapist rehabilitate your injury before starting an exercise program.

10. Check with your doctor before starting any new exercise or diet program. All together now, “Safety first!”

10 Tips To Train Safe

http://www.ttmembers.com


• Bodyweight Squat – 20 seconds

• Jumping Jacks – 20 seconds

• Mountain Climber – 20 seconds (alternating sides)

Go through the circuit two times with no rest between exercises or at the end of the circuit.

• Prisoner Squat – 20 seconds

• Pushups or Kneeling Pushups – 20 seconds

• Total Body Extension – 20 seconds


Warm-Up 1

Warm-Up 2


Week 1

WEEK 1 | DAY 1 | Bye, Bye Belly

8-Minute Cardio + Abs1. Jumping Jacks – 30 seconds

2. Cross-Body Toe Touch – 30 seconds (alternating sides)

3. TBX – 30 seconds

4. Jumping Jacks – 30 seconds

5. Pushup or Kneeling Pushup – 30 seconds


7. Spiderman Climb – 30 seconds (alternating sides)

8. Reverse Lunge – 30 seconds (alternating sides)



WEEK 1 | DAY 2 | Amazing Arms

6-Minute Pushup Pro1. Pushup or Kneeling Pushup – 20 seconds on, 10 seconds rest

2. Total Body Extension (TBX) – 20 seconds on, 10 seconds rest

3. Prisoner Squat – 20 seconds on, 10 seconds rest

4. Pushup or Kneeling Pushup – 20 seconds on, 10 seconds rest

5. Total Body Extension (TBX) – 20 seconds on, 10 seconds rest

6. Pushup or Kneeling Pushup – 20 seconds on, 10 seconds rest

Go through the circuit two times resting 10 seconds between exercises.

WEEK 1 | DAY 3 | The Shoulda Put A Ring On It

10-Minute Cardio Booty Sculpt1. Jumping Jacks – 30 seconds

2. 1-Leg Hip Extension – 30 seconds per side

3. Cross-Body Mountain Climber – 30 seconds (alternating sides)

4. Prisoner Split Squat – 30 seconds per side

5. Side Plank – 30 seconds per side

6. 2-Leg Hip Extension Hold (Glute Bridge) – 30 seconds

7. Squat – 30 seconds



WEEK 1 | DAY 4 | The Healthy Heart

4-Minute Total Cardio1. TBX – 30 seconds

2. Close-Grip Pushup or Kneeling Close-Grip Pushup – 30 seconds

3. Prisoner Squat – 30 seconds


5. Rocking Plank – 30 seconds

6. Run-in-Place (High Knees) – 30 seconds


Go through the circuit once with no rest between exercises.


WEEK 1 | DAY 5 | Sleeves Be Gone

8-Minute Total Abs & Arms1. Pushup or Kneeling Pushup – 20 seconds on, 10 seconds rest

2. Pushup Plank – 20 seconds on, 10 seconds rest

3. Squat – 20 seconds on, 10 seconds rest

4. Plank-to-Triceps Extension – 20 seconds on, 10 seconds rest

5. TBX – 20 seconds on, 10 seconds rest

6. Spiderman Climb – 20 seconds on, 10 seconds rest (alternating sides)

7. Punisher Squat – 20 seconds on, 10 seconds hold (once only)

8. Close-Grip Pushup or Kneeling Close-Grip Pushup – 20 seconds on, 10 seconds rest



Week 2

WEEK 2 | DAY 1 | Waist Eraser

8-Minute Cardio + Abs1. Squat – 30 seconds



4. Mountain Climber – 30 seconds (alternating sides)




8. Squat – 30 seconds



WEEK 2 | DAY 2 | Stunning Shoulders

6-Minute Pushup Pro1. Close-Grip Pushup or Kneeling Close-Grip Pushup – 30 seconds


3. T-Pushups or Kneeling Pushups – 30 seconds (alternating sides)





WEEK 2 | DAY 3 | The Sexy 7

10-Minute Cardio Booty Sculpt1. TBX – 30 seconds

2. Reverse Lunge – 30 seconds (alternating sides)


4. Punisher Max Squat – 30 seconds squats, 30 second hold






WEEK 2 | DAY 4 | Deep Breaths

4-Minute Total Cardio1. Jumping Jacks – 60 seconds

2. Punisher Max Squat – 30 seconds squats, 30 second hold

3. T-Pushup or Kneeling Pushup – 30 seconds (alternating sides)


5. Run-in-Place – 30 seconds


WEEK 2 | DAY 5 | Tank Top 2-Step

8-Minute Total Abs & Arms1. Cross-Body Mountain Climber – 30 seconds (alternating sides)


3. Grasshopper Pushup – 30 seconds (alternating sides)

4. Burpee – 30 seconds

5. Pushup Plank – 30 seconds

6. Prisoner Lunge – 30 seconds (alternating sides)





Week 3

WEEK 3 | DAY 1 | Full Body Fit

8-Minute Cardio + Abs1. Pushups – 15 seconds


3. Crushing Plank – 15 seconds

4. Prisoner Lunges – 45 seconds (alternating sides)

5. T-Pushups – 15 seconds (alternating sides)

6. Mountain Climbers – 45 seconds (alternating sides)

7. Pushups – 15 seconds




WEEK 3 | DAY 2 | Buy New Shirts

6-Minute Pushup Pro1. Mountain Climber – 30 seconds (alternating sides)


3. Spiderman Pushup or Kneeling Pushup – 30 seconds (alternating sides)

4. Prisoner Reverse Lunge – 30 seconds (alternating sides)

5. 90% Close-Grip Pushups or Kneeling 90% Close-Grip Pushups – 30 seconds



WEEK 3 | DAY 3 | The Traffic Stopper

10-Minute Cardio Booty Sculpt1. Y-Squat – 30 seconds

2. Prisoner Lunge – 30 seconds (alternating sides)




6. Grasshopper Pushup – 30 seconds (alternating sides)




WEEK 3 | DAY 4 | Going Places

4-Minute Total Cardio1. Burpee – 20 seconds on, 10 seconds off

2. Run-in-Place – 20 seconds on, 10 seconds off

3. Off-Set Pushups – 20 seconds on, 10 seconds off (per side)


WEEK 3 | DAY 5 | 7 Steps To Sexy

8-Minute Total Abs & Arms1. Jumping Jacks – 30 seconds

2. Plank-to-Triceps Extension – 30 seconds





7. Side Plank – 30 seconds per side



WEEK 4 | DAY 1 | The Lean 6

8-Minute Cardio + Abs1. Punisher Squat – 20 seconds on, 10 second hold x 4 rounds


3. Spiderman Pushup or Kneeling Pushups – 20 seconds on, 10 second hold x 2 rounds


5. Off-Set Pushup or Kneeling Pushup – 20 seconds on, 10 second hold x 2 rounds

6. Punisher Maximus Squat – 30 seconds on, 30 second hold x 2 rounds

Go through the circuit one time.

WEEK 4 | DAY 2 | Fast Five

6-Minute Pushup Pro1. T-Pushup – 30 seconds (alternating sides)


3. 90% Close-Grip Pushup or Kneeling Pushup– 30 seconds

4. Pushup Plank – 30 seconds



Week 4


WEEK 4 | DAY 3 | Hot Bunz

10-Minute Cardio Booty Sculpt1. TBX – 30 seconds


3. Prisoner Squat Jump – 30 seconds







WEEK 4 | DAY 4 | Top of the Mountain

4-Minute Total Cardio1. TBX – 30 seconds


3. Burpees – 30 seconds

4. Cross-Body Mountain Climber – 30 seconds (alternating sides)



WEEK 4 | DAY 5 | No Shirt, No Problem

8-Minute Total Abs & Arms1. 90% Close Grip or 90% Kneeling Close-Grip Pushups – 15 seconds



4. 90% Mountain Climbers – 45 seconds (alternating sides)


6. Squat Thrusts – 45 seconds


8. Cross-Body Toe Touches – 45 seconds (alternating sides)



WEEK 5 | DAY 1 | The Great 8

8-Minute Cardio + Abs1. Punisher Squat – 20 seconds on, 10 seconds hold

2. TBX – 20 seconds on, 10 seconds off

3. Crushing Plank – 20 seconds on, 10 seconds off

4. Burpee – 20 seconds on, 10 seconds off

5. Crushing Plank – 20 seconds on, 10 seconds off

6. Burpee – 20 seconds on, 10 seconds off

7. Spiderman Pushup – 20 seconds on, 10 seconds off

8. Punisher Squat – 20 seconds on, 10 seconds off


Week 5


WEEK 5 | DAY 2 | Olympic Upperbody

6-Minute Pushup Pro1. Spiderman Pushup or Kneeling Pushup – 45 seconds (alternating sides)





6. Prisoner Squat Jump – 15 seconds


WEEK 5 | DAY 3 | The Quarter Bouncer

10-Minute Cardio Booty Sculpt1. Prisoner Squat – 60 seconds



4. Cross-Body Toe Touches – 60 seconds (alternating sides)

5. Prisoner Lunges – 60 seconds



WEEK 5 | DAY 4 | Total Cardio Rep Challenge

4-Minute Total Cardio REP Challenge1. Squat – 60 seconds

2. Pushup – 60 seconds




WEEK 5 | DAY 5 | The Eye Catcher

8-Minute Total Abs & Arms1. Close-Grip Pushup or Kneeling Close-Grip Pushup – 30 seconds




5. 90% Close-Grip Pushup or Kneeling Close-Grip Pushup – 30 seconds





Workout Record

Week 1 | Day 1 Circuit 1 Circuit 2

Jumping Jacks – 30 secondsCross-Body Toe Touch – 30 seconds (alternating sides)TBX – 30 secondsJumping Jacks – 30 secondsPushup or Kneeling Pushup – 30 secondsTBX – 30 secondsSpiderman Climb – 30 seconds (alternating sides)Reverse Lunge – 30 seconds (alternating sides)


Pushup or Kneeling Pushup – 20 seconds on, 10 seconds restTotal Body Extension (TBX) – 20 seconds on, 10 seconds restPrisoner Squat – 20 seconds on, 10 seconds restPushup or Kneeling Pushup – 20 seconds on, 10 seconds restTotal Body Extension (TBX) – 20 seconds on, 10 seconds restPushup or Kneeling Pushup – 20 seconds on, 10 seconds rest


Workout Record


Jumping Jacks – 30 seconds1-Leg Hip Extension – 30 seconds per sideCross-Body Mountain Climber – 30 seconds (alternating sides)Prisoner Split Squat – 30 seconds per sideSide Plank – 30 seconds per side2-Leg Hip Extension Hold (Glute Bridge) – 30 secondsSquat – 30 seconds

Week 1 | Day 4 Circuit 1

TBX – 30 secondsClose-Grip Pushup or Kneeling Close-Grip Pushup – 30 secondsPrisoner Squat – 30 seconds Jumping Jacks – 60 secondsRocking Plank – 30 secondsRun-in-Place (High Knees) – 30 secondsTBX – 30 seconds


Workout Record


Pushup or Kneeling Pushup – 20 seconds on, 10 seconds restPushup Plank – 20 seconds on, 10 seconds restSquat – 20 seconds on, 10 seconds restPlank-to-Triceps Extension – 20 seconds on, 10 seconds restTBX – 20 seconds on, 10 seconds restSpiderman Climb – 20 seconds on, 10 seconds rest (alternating sides)Punisher Squat – 20 seconds on, 10 seconds hold (once only)Close-Grip Pushup or Kneeling Close-Grip Pushup – 20 seconds on, 10 seconds rest


Squat – 30 seconds Rocking Plank – 30 secondsJumping Jacks – 30 secondsMountain Climber – 30 seconds (alternating sides)Jumping Jacks – 30 secondsMountain Climber – 30 seconds (alternating sides)Rocking Plank – 30 secondsSquat – 30 seconds


Workout Record


Pushup or Kneeling Pushup – 20 seconds on, 10 seconds restPushup Plank – 20 seconds on, 10 seconds restSquat – 20 seconds on, 10 seconds restPlank-to-Triceps Extension – 20 seconds on, 10 seconds restTBX – 20 seconds on, 10 seconds restSpiderman Climb – 20 seconds on, 10 seconds rest (alternating sides)Punisher Squat – 20 seconds on, 10 seconds hold (once only)Close-Grip Pushup or Kneeling Close-Grip Pushup – 20 seconds on, 10 seconds rest


TBX – 30 seconds Reverse Lunge – 30 seconds (alternating sides)Mountain Climber – 30 seconds (alternating sides)Punisher Max Squat – 30 seconds squats, 30 second hold1-Leg Hip Extension – 30 seconds per sideRocking Plank – 30 seconds Prisoner Split Squat – 30 seconds per side


Workout Record


Jumping Jacks – 60 seconds Punisher Max Squat – 30 seconds squats, 30 second holdT-Pushup or Kneeling Pushup – 30 seconds (alternating sides)TBX – 60 secondsRun-in-Place – 30 seconds


Cross-Body Mountain Climber – 30 seconds (alternating sides)TBX – 30 seconds Grasshopper Pushup – 30 seconds (alternating sides) Burpee – 30 seconds Pushup Plank – 30 secondsPrisoner Lunge – 30 seconds (alternating sides)Close-Grip Pushup or Kneeling Close-Grip Pushup – 30 seconds Prisoner Squat – 30 seconds


Workout Record


Pushups – 15 secondsTBX – 45 secondsCrushing Plank – 15 secondsPrisoner Lunges – 45 seconds (alternating sides)T-Pushups – 15 seconds (alternating sides)Mountain Climbers – 45 seconds (alternating sides)Pushups – 15 seconds Prisoner Squat – 45 seconds


Mountain Climber – 30 seconds (alternating sides)Jumping Jacks – 30 secondsSpiderman Pushup or Kneeling Pushup – 30 seconds (alternating sides)Prisoner Reverse Lunge – 30 seconds (alternating sides)90% Close-Grip Pushups or Kneeling 90% Close-Grip Pushups – 30 seconds Rocking Plank – 30 seconds


Workout Record


Y-Squat – 30 secondsPrisoner Lunge – 30 seconds (alternating sides)1-Leg Hip Extension – 30 seconds per side2-Leg Hip Extension Hold (Glute Bridge) – 30 secondsJumping Jacks – 60 secondsGrasshopper Pushup – 30 seconds (alternating sides)Prisoner Split Squat – 30 seconds per side


Burpee – 20 seconds on, 10 seconds offRun-in-Place 20 seconds on, 10 seconds offOff-Set Pushups – 20 seconds on, 10 seconds off (per side)


Workout Record


Jumping Jacks – 30 seconds Plank-to-Triceps Extension – 30 seconds TBX – 30 seconds Close-Grip Pushup or Kneeling Close-Grip Pushup – 30 secondsPrisoner Squat – 30 secondsCrushing Plank – 30 seconds Side Plank – 30 seconds per side


Punisher Squat – 20 seconds on, 10 second hold x 4 roundsJumping Jacks – 60 seconds Spiderman Pushup or Kneeling Pushups – 20 seconds on, 10 second hold x 2 roundsTBX – 60 seconds Off-Set Pushup or Kneeling Pushup – 20 seconds on, 10 second hold x 2 roundsPunisher Maximus Squat – 30 seconds on, 30 second hold x 2 rounds


Workout Record


T-Pushup – 30 seconds (alternating sides)Prisoner Squat – 30 seconds90% Close-Grip Pushup or Kneeling Pushup– 30 secondsPushup Plank – 30 secondsJumping Jacks – 60 seconds


TBX – 30 seconds Mountain Climber – 30 seconds (alternating sides)Prisoner Squat Jump – 30 seconds1-Leg Hip Extension – 30 seconds per sideBurpee – 30 seconds Pushup or Kneeling Pushup – 30 seconds Prisoner Reverse Lunge – 60 seconds (alternating sides)2-Leg Hip Extension Hold (Glute Bridge) – 30 seconds


Workout Record


TBX – 30 secondsJumping Jacks – 30 secondsBurpees – 30 seconds Cross-Body Mountain Climber – 30 seconds (alternating sides)Jumping Jacks – 60 seconds


90% Close Grip or 90% Kneeling Close-Grip Pushups – 15 seconds Crushing Plank – 45 seconds Burpee – 15 seconds 90% Mountain Climbers – 45 seconds (alternating sides)Plank-to-Triceps Extension – 15 seconds Squat Thrusts – 45 secondsJumping Jacks – 15 seconds Cross-Body Toe Touches – 45 seconds (alternating sides)


Workout Record


Punisher Squat – 20 seconds on, 10 seconds holdTBX – 20 seconds on, 10 seconds offCrushing Plank – 20 seconds on, 10 seconds offBurpee – 20 seconds on, 10 seconds offCrushing Plank – 20 seconds on, 10 seconds offBurpee – 20 seconds on, 10 seconds offSpiderman Pushup – 20 seconds on, 10 seconds offPunisher Squat – 20 seconds on, 10 seconds off


Spiderman Pushup or Kneeling Pushup – 45 seconds (alternating sides)Jumping Jacks – 15 seconds Mountain Climber – 45 seconds (alternating sides)TBX – 15 secondsPushup or Kneeling Pushup – 45 seconds Prisoner Squat Jump – 15 seconds


Workout Record


Prisoner Squat – 60 seconds Prisoner Reverse Lunge – 60 seconds (alternating sides)TBX – 60 seconds Cross-Body Toe Touches – 60 seconds (alternating sides)Prisoner Lunges – 60 seconds


Close-Grip Pushup or Kneeling Close-Grip Pushup – 30 secondsBurpee – 30 seconds Plank-to-Triceps Extension – 30 seconds TBX – 60 seconds90% Close-Grip Pushup or Kneeling Close-Grip Pushup – 30 secondsCrushing Plank – 30 seconds Burpee – 30 seconds


Squat – 60 secondsPushup – 60 secondsTBX – 60 secondsJumping Jacks – 60 seconds


One of the secrets to Metabolic Kick-Starter is that it’s not about reps. What it is about, is how good your form is and how hard you work.However, keeping score can make it more fun and help you get better results.

That’s why we’ve included this handy graph to keep up with any and all of the exercises you want to.

This way you can track your weight loss with a tape measure and scale, and track your fitness with rep count.

Enjoy and keep up the good work!

You Rock!

metabolic kick-starter - amazon s3 · welcome to the metabolic kick-starter workout plan ......

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