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Turbulence Training Bodyweight Workout
4-Week Program
Advanced Workout Guidelines
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For the intermediate and advanced workouts, you will need to know how many
repetitions you can do in the following exercises.
Do the following exercise tests as your first bodyweight workout.
Do a regular warm-up and then test yourself in this order.
Rest 1 minute between exercises.
Re-test yourself after 2 weeks because you will gain muscle endurance very quickly.
The maximum number of regular pushups you can do at a 1-0-1 tempo ___
The maximum number of 1-leg squats to parallel you can do at a 3-0-1 tempo ___
The maximum number of chin-ups you can do at a 3-0-1 tempo ___
The maximum number of slow pushups you can do at a 2-2-1 tempo ___
The maximum number of inverted rows you can do at a 2-0-1 tempo ___
The maximum number of bicycle crunches you can do at a 1-0-1 tempo ___
The maximum number of elevated pushups you can do at 2-0-1 tempo ___
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