Training&TransformationJournal

The Turbulence Training

KETTLEBELL REVOLUTION v2.0 OFFICIAL Training Training & Transformation Transformation Journal: Track Your Your Workouts, Worko uts, Transform Your Body by: Chris Lopez, RKC, Certified Turbulence Trainer

The TT Kettlebell Revolution Revolution v2.0: Training & Transformation Journal

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 Kettlebell Workouts. Workouts. If you experience any lightheadedness, dizziness, 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 don’t use Kettlebell Workouts, Workouts, please follow your doctor’s orders. Copyright © 2011 CB Athletic Consulting Inc

Chris Lopez, RKC, CTT

www.KettlebellWorkouts.com

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The TT Kettlebell Revolution v2.0: Training & Transformation Journal

How to Use This Journal Print this journal out. You will use it to track your weekly workouts, set your goals, and track your progress through each phase. Step 1. Take a “Before” picture (preferably in a bathing suit) both from the front and a profile view (from the side) and paste the pictures into the provided space. Step 2. Take your initial measurements. • Your weight in pounds or kilos (whichever you prefer) • The circumference around the widest part of your CHEST • The circumference around the widest part of your SHOULDERS • The circumference around your belly button would be your WAIST measurement • The circumference around where your rear end sticks out the most would be your H IPS measurement • The circumference around your arm when it is “flexed” would be your BICEP measurement • The circumference around the thickest part of your THIGH • The circumference around the thickest part of your calf Step 3. Start your workouts • It s highly recommended that you start the workouts - regardless of the condition that you are currently in - with the Prep Phase. • In this phase you learn essential techniques that ensure that you have proper form to perform the more difficult and challenging kettlebell exercises. !

Step 4. Track your workouts • Use the sheets and spaces provided to track the progress of your workouts • Take notes of how you feel and/or any other factors that may have come into play that could effect the outcome of your workout Step 5. Stay Consistent • The TT Kettlebell Revolution is most effective when used as an on-going workout regimen Step 6. Get Support • Remember to refer to the workout videos consistently to see if there are any form or technique issues that you can clean up or refresh • Remember that I m only an eMail away - [email protected] -and am here for your support. !

Good Luck! -Chris Lopez, RKC, Certified Turbulence Trainer Author, The TT Kettlebell Revolution v2.0



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Your Body Transformation Page - BEFORE DATE: _____________________________ Measurements Weight: ___________ Chest: ____________ Shoulders: ________ Waist : ____________ Hips: _____________ Bicep L : __________

Paste your FRONT VIEW picture HERE.

Paste your PROFILE VIEW picture HERE.

Bicep R : __________ Thigh L : __________ Thigh R: __________ Calf L : ___________ Calf R : ___________



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PREP PHASE



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Prep Phase - Workout A



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PREP Phase - Workout B & D



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PREP Phase - Workout C



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PHASE 1



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Phase 1 - Workout A



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Phase 1 - Workout B



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Phase 1 - Workout C



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Your Body Transformation Page - AFTER Prep Phase & Phase 1 DATE: _____________________________



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PHASE 2



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Phase 2 - Workout A



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Phase 1 - Workout B



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Phase 2 - Workout A



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Your Body Transformation Page - AFTER Phase 2 DATE: _____________________________



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IMPORTANT AFTER YOU HAVE COMPLETED THE PREP PHASE, PHASE 1 & PHASE 2, take a full week off training and focus on practicing kettlebell exercises that you are not yet confident with. Use this week to get refreshed and rejuvenated for the upcoming ADVANCED Fat Loss Phase. That doesn t mean DON T DO ANYTHING. Continue with light exercise and PRACTICE your kettlebell movements to tighten up your form. !

!

Good Luck in the next Phase! Chris Lopez, RKC, CTT


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PHASE 3: ADVANCED FAT LOSS



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Phase 3 - Workout A



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Phase 3 - Workout B



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Phase 2 - Workout C



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Phase 3 - Workout D



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Your Body Transformation Page - AFTER Phase 3 DATE: _____________________________



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CONGRATULATIONS! Now that you ve completed your body transformation journal, please take a few minutes to write about your experience with The TT Kettlebell Revolution v2.0 - what did you like, what do you think needs to be improved, etc. !

Your feedback is ESSENTIAL to this program and its improvements. Email your Before and After pictures and the summary of your experience using this program to [email protected] and receive a brand new FREE training program to help you continue to stay on track and achieve the body of your dreams. Congratulations again! If there is anything at all that I can help you with, please don t hesitate to let me know. !

Sincerely, Chris Lopez, RKC Author, The TT Kettlebell Revolution



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Training&TransformationJournal

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