One-Arm Dumbbell Swings

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  1. Straddle dumbbell with feet slightly wider apart than shoulder width.
  2. Squat down with arm extended downward between legs and grasp dumbbell handle with overhand grip…with dumbbell sides facing front and back.
  3. Position shoulder over dumbbell with strong arched back (not rounded)
  4. Torso close to vertical.


  1. Pull dumbbell up off floor, slightly forward, just above height of ankles.
  2. Immediately dip down slightly and swing dumbbell back under hips.
  3. Quickly swing dumbbell up by raising upper body upright and extending legs.
  4. Continue to swing dumbbell back down between legs and up higher on each swing until height just above head can be maintained.


  1. Swing dumbbell back down between legs.
  2. Allow dumbbell to swing forward but do not extend hips and knees (as would be required to continue the swing). Slow dumbbell’s swing and place in starting position between feet.


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Weighted Reverse Crunch

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  1. Place a dumbbell in between your feet
  2. Lie on your back with no tension in your neck
  3. Raise your legs, bending at the knees, until your thighs are at a 90-degree angle to the floor and your chins are parallel to the floor


Using your lower abs and with control, lift your hips off the floor and towards you chest. Hold for one second.


With control, slowly lower your hips back to the starting position.


X Crunch

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  1. Lie on your back with no tension in your neck
  2. Extend you arms and legs out at an angle so that your body forms an “X”


Using mostly your abs, lift your extended legs and arm off the floor. Hold for one second.


With control, slowly lower your arms and legs back to the starting position.


Santica Flat Tummy Supplements

The Santica Flat Tummy Supplement claims to promote and maintain the appearance of a flatter tummy. Is it true? Can they work?

Well, for some, a flat stomach is just not possible. Why? Because some people have a larger stomach which, due to its shape, is more visible.

The supplements claim to have the following benefits:

  1. Supports stomach, intestine, and other system’s, functions.
  2. Less sensitive stomach to bloating.
  3. Reduction of tummy circumference.

These three points should be an all around solution to the main problems of unsightly tummy bulge. By managing all of these components Santica tries to present an easy to use, all around solution.

With a series of ingredients designed to maintain the proper function of the various systems involved in digestion, it may help you to reduce the size of your stomach. This can bring you past that final step to a sleek midsection.

The Santica Flat Tummy supplements cost about , and come with 30 capsules. You can take one, or two if necessary, capsules per day, after your main meal. Santica recommends that you take them for two to three months every year.

The supplements contain a variety of ingredients, which are clearly listed. These ingredients target different facets of a flat midriff, such as intestinal health, water retention, and stomach PH controls.

Here’s a breakdown of the primary ingredients:

  • Fermented wheat starch
  • Probiotics & lactoferrin
  • Bladderwrack
  • Yellow sweetclover

Fermented Wheat Starch helps control excessive fermentation and improve digestion. This can help to maintain a proper PH balance in your stomach and speed digestion, which will help your stomach to empty faster.

Probiotics, and Lactoferrin help normalize intestinal functions. These promote proper bacterial content, and regularity. With six feet of intestines, it can be important to minimize the impact on the stomach’s position.

Bladderwrack can naturally stimulate metabolism. A quicker metabolism will help you to burn off any excess fat, faster. Metabolic stimulation is one of the primary components in achieving a flat stomach.

Yellow Sweetclover is accepted as a quality diarrhetic. This will help to keep bloating out of the picture. Water retention is one of the primary hindrances of getting that flat stomach.

As with any supplement, you should consult a health care practitioner before deciding to use it, especially if you are pregnant or nursing. There is also a contraindication for those being treated for a hyperthyroid condition.

You may find that the Santica Flat Tummy supplement is the solution to your problems. Some people have definitely gotten the results they were looking for. You might be one of them, but there’s only one way to find out. And good luck with your new tummy.

Turbulence Training Review – Why Is Turbulence Training The Bestselling And Most Popular Online Weight Loss System To Date?

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The Turbulence Training Workout System is the most popular weight loss system online available today. It’s also been hailed as one of the best selling ebook series on the Internet, and there’s a really good reason why…

It surely is a fast paced world out there; busy bodies running around, working, studying, and juggling multiple errands at a time. It’s not surprising that obesity and other weight-related health problems are on the rise. But people still want to look their best and start living healthy. With Training Turbulence, time is never an issue. It truly is an effective weight loss solution for those who are always on the go and pressed for time. That’s why people from all walks of life turn to Craig Ballantyne’s ingenious workout system to solve all their fitness woes.

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To understand the program in its entirety, we must first understand the man behind it. Craig Ballantyne, celebrated author of the Turbulence Training Workout System and renowned fitness authority, is no rookie. He’s accomplished so much, both in academia and in the field. With countless articles published online and appearances in reputable fitness magazines such as Men’s Health, Shape, and Men’s Fitness, Craig Ballantyne has certainly made a name for himself – a name trusted by many of his peers, fellow fitness experts, and Turbulence Training users the world over.

Craig Ballantyne offers both men and women the opportunity to get fit fast (and stay fit) in the least possible amount of time without sacrificing intensity, user’s safety, and the quality of workouts. It does promise to give excellent results in just 3 vigorous workouts a week. What makes it stand out from other fitness programs?

We’ve already established how much time you’re actually going to save on this program. But the perks only get better from here. With much focus on the workouts themselves, you know you’re getting the best exercise plan there is. Craig Ballantyne has designed a great workout stratagem that combines interval training with resistance training (i.e. bodyweight and dumbbell exercises are utilized quite efficiently). The whole goal of the program is to keep your metabolism on overdrive long after your work out…at the fraction of time.

Who will benefit from the Turbulence Training Workout System?

Generally, this highly practical and effective weight-loss, muscle-building system is for everyone and anyone who’s tired of not getting the results they need (and paid for). However, there are some stipulations.

If you’re looking for long hours of boring traditional cardio, you won’t find that in the Turbulence Training workout system. Unfortunately, cardio exercises don’t rev up your metabolism like Turbulence Training does. Fortunately for Turbulence Training users though, they get to shed that excess fat right off even while working, eating, or sleeping.

If you’re used to big, overly complicated exercise machines, there will be none of those in here. You might find that thought refreshing, but you also might need to get out of your comfort zone a little. Turbulence Training does not require anything more than minimal equipment, time, and space. It does, however, require you to commit to the program and put in all your effort during those very short workouts three times a week.

The bottom line?

The Turbulence Training Workout System is nothing short of exceptional. However, it may not be for someone who’s been so accustomed to quick fixes and miracle supplements.

If you’re truly committed to real, positive, long-term change, then this program is exactly what you need. Click on the link below to learn more from Craig Ballantyne himself:

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Do you agree with this review about Turbulence Training? Is it for you? Tell us by sending your comments below.