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Turbulence Training Bodyweight Workout
4-Week Program
Exercise Descriptions
Step-Up
• Stand facing a bench. Place one foot on the bench and the other on the floor.
• With your abs braced and glutes squeezed, start the movement by pushing through the
bench foot to lift the body up to the standing position.
• Lower your body under control. Pause briefly at the bottom and repeat.
• Complete all reps for one side before changing legs.
• Start on a low step (6-inch) and increase the height of the step (12-in) as you improve.
Bulgarian Split Squat
• Stand with your feet shoulder-width apart.
• Place the instep of one foot on a bench. Step forward with the other foot, taking a
slightly larger than normal step.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Lower your body until your front thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push up to the upright position. Stay in a split-squat stance.
• Perform all reps for one leg and then switch.
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