Six Pack Blueprint with Abs Workout Finishers

Abs finisher workouts for the six pack blueprint.

This time of year is funny.  At my gym in Dallas, GA, we get a big push in January for the resolutioners (yes, I made up that word).  Then it dies down about 6 weeks later.  Then when Spring starts creeping up, we get another big push.  The question of the day is, “how can I get a six-pack without living in the gym?”.  After all, with better weather approaching, I can’t blame them.

Well, I’m gonna’ bring da house wit’ da things yo’ self needs to strut the six-pizzle.

That abrupt sentence was due to Method Man playing in the background.  I better mute the Ipod for a little while… my apologies.

Here’s the deal.  There’s a little bit of a difference between losing some fat, and then getting down to the point where you start chiseling six pack abs.  It takes advanced measures.

The Acceptance of the Challenge Ahead

First, accept that it will be challenging and difficult, as well as that it will take some tweaking.  There is no magic pill, nor any “negative calorie” food (don’t even get me started).  The truth is that you can certainly sculpt your waist line in a short amount of time with the right intensity and focus.  But that’s the first big step – accepting that there is no easy way and no miracle.

Prepare the Attack

If you’re still with me, let’s start preparing.  First of all, check your environment both at work and at home.  Is there any junk food hanging around?  Throw it away or donate it.  Are there fruits, vegetables and other unprocessed foods you can use for fuel for the challenging workouts ahead?  If not, go to the store.  I mean go to the store right now.  Don’t even read the rest of this before you have your groceries (aka six pack fuel).

What’s Your Plan?

Now, plan your eating strategy.  Do you have an office party next week?  Figure out a plan to either win against it (is it a restaurant where you can order something sensible like grilled chicken and veggies?) or skip it.  You’re either in or out with the six pack plan.

Take the Workout Log, Beat the Workout Log

Now make sure you have a structured metabolic resistance training program in place, ready to go.  Take the structured program log with you to the gym and be prepared to take notes on every single rep.  Your job is to beat 1-2 records at each workout.  Don’t skip any workouts – plan on working out 3-4 days a week.  As a matter of fact, pencil in your workouts right now

Save Time and Use Metabolic Ab Finishers

Finish each workout with a Metabolic Ab Finisher.  Say what?  Yes, a Metabolic Ab Finisher.  It’s a metabolic finisher combined with the most effective ab exercises on Earth (as well as other planets, too – trust me, I’ve googled it).  We are talking about the staples like a variety of Planks including the On/Off Plank, Stability Ball Jackknifes, as well as some crazy ones like Climbing Burpees and Spiderman Pullups.

To sum it up, you will use metabolically demanding exercises and ab exercises in a strategic combination.  This will help you burn more calories, elevate your metabolic rate, torch belly fat and most importantly, save you time.  Remember, you asked for a plan so that you wouldn’t have to live in the gym.

Pour Awesome Sauce on Your Six Pack Plan

I honestly don’t know what that means, but here is a good place to plug in some more strategies to covet the chiseled abs.  Certainly stay active on your non-workout days.  If you’re advanced, you can do some bodyweight cardio, as long as it doesn’t impede on your efforts of your workouts.  The idea is stay active, not over-train and injure yourself.

Log your food intake and take notes of every single success.  In other words, if you ate an apple and some almonds 43 minutes before your workout and you nailed your workout beating previous bests and feeling great, you will want to remember that.  It will also come in handy when you need to start chiseling again (like after Christmas and Grandma’s sugar cookies – yeah, I saw that).

Did a week go by and you felt your pants get a little looser?  Awesome.  By writing what you consumed and what you did, you now have a blueprint of what works for you.  Do you need a resource?  Go to and record your intake there.

Lastly, tell the world (or at least your family and friends) of your plans.  Trust me, this will take you out of your comfort zone, but it works.  When they see you reaching for that bagel in the morning meeting, they will put you in your place.  You will appreciate that when you strut your six pack at the beach 7 weeks later.

“Everything you do is either moving you closer to or farther away from your goals.” – Alwyn Cosgrove.

Repeat that quote to yourself throughout the day.  This will keep you in check.

The Six Pack Blueprint Summary

This last part you will want to print out.  It’s the summary of your blueprint to your six pack abs.  Alright, here we go:

1) Prepare the environment (eliminate the junk) and have a nutrition plan in place ready to rock before you even get started

2) Use a structured metabolic resistance training program and use a workout log (beat 1-2 records at every workout) and work out 3-4 days per week.

3) Use metabolic ab finishers to increase your caloric burn and chisel your six pack in less time

4) Pour awesome sauce on your blueprint by staying active and keeping a good track of what is working

Let’s rock it,

Mike Whitfield

Certified Turbulence Trainer




Abs Exercises & Belly Fat Burning from Turbulence Training

You can get six pack abs and a flat stomach without crunches, sit-ups, or

cardio. Discover the crunch free belly fat burning workouts using bodyweight

abs exercises and interval training to lose stomach fat, burn calories, and

get 6-pack abs.

5 Six Pack Ab Workout Myths: Why Hundreds of Crunches and Situps Are the WORST Fat Burning Program to Lose Stomach Fat, Flatten Your Abs, and Give You Six Pack Abs

By Craig Ballantyne, Men’s Health Magazine Home Fitness Expert, Certified Strength & Conditioning Specialist, and Author of Turbulence Training for Six Pack Abs

six pack abs workouts

Even my dog has six pack abs,

according to my vet!

Myth #1 – You Have to Do Hundreds of Crunches and Sit ups To Lose Belly Fat and Get Flat Abs

If you rely on boring, back-breaking abdominal crunches and sit-ups to burn belly fat, you’ll never lose the ugly belly fat covering your abs. To get more fat burning results in less workout time, use fat burning interval training and total-body abdominal exercises instead.

Myth #2 – In Just Four Easy Payments of $29.99, You Can Buy a Miracle-Working Six Pack Ab Machine From a Late-Night informercial

Ha! I wish one of those abdominal exercise contraptions worked half as good as the so-called “experts” say, but infomercial gadgets don’t burn belly fat or flatten your abs (they only burn your money and flatten your wallet!).

Myth #3 – You Have to do Ab Workouts Everyday to Get Six Pack Abs

Not true! In fact, one of the secrets of top fat loss trainers is to drop boring, repetitive ab exercises and replace them with total-body abdominal exercises you only need to do for a few minutes three times per week.

Myth #4 – You Have to Do Cardio in the Fat Burning Zone Everyday to Burn Belly Fat

Long, slow boring cardio in the fat burning “Zone” is not the best way to lose ugly belly fat. In fact, in a recent study, subjects did 40 minutes of slow cardio three times per week for 15 weeks but didn’t lose a single inch of stomach fat. However, only 20 minutes of interval training helped subjects spot reduce their belly fat.

Myth #5 – You Can’t Get Six Pack Abs at Home. You Have to Use Expensive, Fancy Ab Machines at a Gym

Research shows that most abdominal machines in gyms are extremely DANGEROUS for your low back! But you can do simple, safe, and effective abdominal bodyweight exercises and interval training at home to flatten your stomach.

Who Else Wants to Burn Belly Fat and Work Your Abs in the Comfort of Your Own Home with these All NEW & Exclusive Turbulence Training Workouts

I know you are working hard on getting your six-pack for summer, but at the same time you don’t want to do long workouts or go to a stinky commercial gym, so I’ve created a 12-week Advanced Ab program, based on the Turbulence Training principles, but full of unique and effective twists to work your abdominals harder than ever.

This 12-Week Turbulence Training for Abs Home Abdominal Workout program includes 12 weeks of advanced ab sculpting workouts, plus additional Beginner and Intermediate Level workouts to get you started.

You don’t need any fancy machines to do these exercises, just your bodyweight, an exercise ball, some dumbells, and if you are advanced, a pullup bar. There isn’t a single CRUNCH in the entire program becaues I want you to work your abs the right way with this program and STOP wasting time.

That’s why I went back through over 17 years of training and working with clients and created the most effective Turbulence Training for Abs Home Abdominal Workouts and put them in this new E-book featuring:

six pack abs workouts1) The 79-page Home Abdominal Workouts e-book crammed with beginner through advanced fat burning workouts, giving you up to over 12 weeks of belly fat burning and six pack ab sculpting workouts

2) The Home Abdominal Workout Ab Exercise Index featuring dozens of my unique and never-before released bodyweight exercises for your abs…but it does not include a single crunch! Remember, this new program is the ANTI- CRUNCH six pack abs program.

3) The Turbulence Training for Abs “300″ Workout

These three exclusive “Abs 300″ workout challenges, for beginners, intermediate, and advanced, will help you sculpt your six pack abs while motivating you to stick with your program longer than ever before. Are you tough enough for the Abs 300?

All of these programs are guaranteed to help you burn belly fat and get more ab sculpting results in less time than ever before…and all without a single crunch.

But you are getting the same type of workout programs if you trained with me one on one – and I now only accept new clients willing to commit to three sessions per week for 12 weeks, at a cost of over $150 per session – so you’d be looking at a BIG investment just to get these workouts anywhere else. Plus it costs $199 for each 4-week workout program to be designed, so the 12-week TT for Abs program is worth over $597.

Heck, most trainers who buy my e-books and use them with their clients charge DOUBLE what it costs for this 12-week program just to take them through a SINGLE Turbulence Training workout…but you can get the 12-Week Turbulence Training for Abs Home Abdominal Workout System for ONLY $39.95.


1) The Advanced Abdominal Nutrition Guidelines & Meal Plans for Men & Women with Isabel De Los Rios, Holistic Nutritionist

(Retail Value = $39.95)

If you are sick and tired of not knowning what to eat to burn belly fat, then you must discover the 12 Dirty Diet Secrets that will help you burn fat for life – all while eating delicious foods! Plus, you get advanced meal plans for men and women to help you burn belly fat and get 6-pack abs!

This is NOT an extreme diet. It is a healthy and safe way of eating that will still cause you to lose pounds of body fat EACH week.

2) The 5 Motivational Secrets to Getting (and KEEPING) Flat Sexy Abs and Burning Belly Fat Permanently

(Retail Value = $24.95)

Uncover what separates the guys and gals with six pack abs from folks who feel they “blow it” every 4 weeks. It is NOT just willpower. In fact, you’ll be shocked at how easy it is to implement these 5 secrets and bonus tips to stay motivated and never want to binge on your diet or want to skip a week of workouts again.

These are TRIED-and-TRUE secrets that I’ve stumbled upon in the past 16 months and have been groundbreaking for me and my clients – and will be for you too! I guarantee these motivation secretes will help you lose body fat.

3) Bodyweight Abs – The Home & Hotel Ab Workout You Can Do Without ANY Equipment

(Retail Value = $29.95)

Finally, a completely equipment-free bodyweight workout that can work your abs without relying on a single crunch. You’ll swear you just used every machine in a gym after you complete this powerful, bodyweight only fat burning workout. You’ll never have to rely on another disappointing hotel gym again – not when you can burn bodyfat and work your abs harder than ever in the comfort of your own hotel room.

4) 6 minute Abs

(Retail Value = $29.95)

Discover the 7 shocking ways you can work your abs in only 6 minutes without crunches or sit-ups. You’ll get a flat stomach and 6 pack abs with these short little workouts that you can add to any workout 3 times per week.


Plus, you now get a 3-Month Basic Level Membership to the Turbulence Training Discussion Fat Burning Forums & Other Exclusive Fat Loss Info (Value $59.85)

Have your #1 fat loss questions answered by Oxygen magazine expert, Craig Ballantyne. You’ll also read Craig’s interrogations of other fat loss experts, download Craig’s weight loss teleseminars to listen to anytime and anywhere, learn insider secrets from other Turbulence Training success stories, and benefit from the #1 factor overlooked in fat loss programs today, “The power of social support” – it really is the secret to your fat burning success.

AND…If you join today, you’ll also get access to TWO killer ab workouts, including the Turbulence Training for Amazing Lower Abs and my classic, Turbulence Training for Abs. But hurry, these programs will only be available for a limited time!

Click here to order

And the best part is that you can download all of these belly fat burning workouts from the Internet in just minutes and start using these fat burning techniques today!

Give Me Just 45 Minutes, 3 Days A Week And I Will Show You How To Transform Your Body, Sculpt Your Abs, Burn Belly Fat, And Have Fun In The Process!

Try Turbulence Training For Abs for 8 Full Weeks With A

No-Risk, 100% Money Back Guarantee!

Test drive” the NEW Turbulence Training for Abs home abdominal workouts for the next 8 weeks with absolutely no risk so you can see for yourself how much belly fat you can lose and how hard you can work your abs without crunches. You are completely protected by our iron clad 100% money back guarantee on our fat burning workouts.

You will not only be satisfied, I guarantee you will be thrilled and amazed with the belly fat burning program, or you can simply email me and ask for a prompt and courteous, no hassles, no questions asked, 100% refund.

In fact, if you’re not completely happy for any reason at all, then I insist that you ask for a refund. However, after seeing so many men transform their bodies while saving so much time by using these amazing fat burning workouts, I’m totally confident that you’re going to love these fat loss workouts too and you’ll start seeing the best results of your life.


Craig Ballantyne, CSCS, MS

Author, Turbulence Training for Fat Loss

Men’s Health Magazine Fitness Expert

Oxygen Magazine Training Advisory Board

P.S. There is NO RISK at all for you to try Turbulence Training. If you aren’t thrilled with the amount of belly fat you’ve lost and how hard you can work your abs at home with the Turbulence Training for Abs system in 8 weeks, let us know and we’ll refund your order. Your satisfaction is 100% guaranteed. Turbulence Training has already been trusted by the biggest fitness magazines in the world (Men’s Health & Oxygen) for ab training advice, and I guarantee it will work for you too!

NOTE: Turbulence Training For Fat Loss is a downloadable e-book. No physical products will be shipped. After you order, you will get INSTANT ACCESS to download the e-book and all the bonus reports onto your computer. The e-book format is adobe acrobat PDF, which can be viewed on Mac or PC.