The POLITICALLY INCORRECT Truth Behind Beginner Workouts

beginner workout


By Craig Ballantyne, CTT
Certified Turbulence Trainer…
Don’t Miss Craig’s 4 Beginner
FAT BURNING Workouts… Click Here!

“I can’t start a workout program. I’m way too much out of shape.”

I’ve heard that excuse way too many times…

I’ve also seen way too many beginners say they need to start on the treadmill and get into “cardiovascular shape” before lifting weights, whatever that means.

Being in cardiovascular shape won’t change the way your clothes fit, and neither will getting on the treadmill every day.

But that’s not your fault…

The media is always telling you to start easy by walking every day for an hour or some other method without strength training and that won’t make a change at all in the way you look or even feel.

The politically incorrect truth is that in order to get into shape and create a permanent change, you have to create a metabolic disturbance and that may not be comfortable for you.  But you also know that success happens when we leave our comfort zone.

You need to use a combination of a properly structured resistance training program and interval training. In fact, you don’t have to do any long, boring cardio if you don’t want to.

But with all the commercials of people jumping and doing so many explosive movements, it’s no wonder beginners can be intimidated.

You can still get amazing results without all the unnecessary impact from those exercises. You can use a variety of movements like the Glute Squeeze, Bird Dog, Hip Extensions and more.

In fact, some beginners think that the interval training is only for advanced people, but the truth is that interval training works for beginners just as well, if not BETTER than for advanced people.

This is especially true if you are just starting out or have been doing long, boring cardio for a while. You will be surprised at what your body does to adapt to this kind of training… as in lose lots of belly fat.


beginning workoutsSo, here is how beginner workouts work in the Turbulence Training world.

First, you don’t hop on the cardio machines for a boring warm-up. You’ll use exercises that actually activate the body in order to prepare for the resistance training. You’ll use a bodyweight circuit instead, including the Stick-up because more than likely, your upper back will need some work.

This is especially true for someone who has been inactive for a while or works behind a desk every day.

Then, you will move into the strength training.

More than likely, you’re pretty busy with a family or a demanding job, so you will need to make the most of your time. That means you’re going to use non-competing supersets and circuits. That also means you will do more in less time, AND still get great results.

By the way, you won’t be doing any back-breaking crunches either. Instead, you’ll use moves that will improve your core strength and overall back health, which is important to your success. So, you won’t be doing those awkward DB Side Bends for your love handles, but more effective exercises like the side plank.

After the strength training, you won’t be doing any long boring cardio.

Instead, you’ll do interval training in half the time, but doubling your fat loss. So, for example, you’re going to use an intensity of a 8/10 for 15 seconds, followed by a recovery period at a comfortable 3/10 intensity. You will repeat that for a total of 6 rounds.


So, here is how you’re going to start your transformation today if you’re a beginner. This is your first workout and you can start this without any fancy equipment (no excuses):

1A) Goblet Squat — 10 reps (3-0-1)

– Rest up to 1 minute.

beginner workouts

Try Craig's 4 Beginner FAT BURNING Workouts... Click Above Now!

1B) Eccentric Push-up — 3-10 reps (3-0-X)

– Rest 1 minute and repeat up to 2 more times.


2A) Stability Ball Leg Curl — As many reps as possible with perfect form (1-0-1)

– Rest up to 1 minute.

2B) Dumbbell (DB) Row with 1 second pause at top — 10 reps per side (2-0-1 plus pause)

– Rest up to 1 minute.

2C) Side Plank — As long as possible (same amount of time each side)

– Rest 1 minute and repeat up to 2 more times.


Knock out your interval training once you’re done with the resistance training workout. Then after that, reward yourself and enjoy some whole, natural foods.

That’s how a beginner can lose pounds of fat without any boring cardio. It’s simple really; you just have to get started — not next week, not tomorrow. TODAY.

Let’s do this.

Now Discover How You Will Get a Slim Body and a
Flat Stomach Without Doing 
Boring Cardio or
Back-Aching, Time-Wasting Crunches or Sit-Ups EVER Again

Filed Under: Exercise
Written By:  Updated:
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Jesse Cannone, CFT, CPRS, MFT

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

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