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Turbulence Training Bodyweight Workout
4-Week Program
Exercise Descriptions
Prisoner Forward Lunge
• Stand with your feet shoulder-width apart and hold a light dumbbell in each hand.
• Clasp your hands behind your head. Keep your elbows back and shoulder blades
pulled together to work the upper back.
• Step forward with your right leg, taking a slightly larger than normal step.
• Keep your left toe on the ground and use it to help keep your balance. The left knee
should also be bent. Lower your body until your right thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push with your right leg to return to the starting position.
Single Leg Reaching Lunge
• Stand with your feet shoulder-width apart in front of a small object that you have
placed 3 feet in front of you. Now stand on your right leg, balance yourself, and then
bend your knee and reach forward to touch the object with your right hand.
• Touch the object and return to the starting position without losing your balance.
• Without switching legs, perform the same exercise but use your left hand to reach
forward and touch the cone. Perform all repetitions on the right leg and then switch.
• As you get better, you can place 3 cones in a line (one to the left, one in the center,
and one to the right). This w ill require greater balance.
• You can also experiment with placing the cone further away from you.
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