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Turbulence Training Bodyweight Workout
4-Week Program
Exercise Descriptions
Side Plank
• Lie on a mat on your right side.
• Support your bodyweight with your knees and on your right elbow.
• Raise your body in a straight line so that your body hovers over the mat.
• Keep your back straight and your hips up. Hold your abs tight. Contract them as if
someone was about to punch you in the stomach, but breath normally.
• Hold this position for the recommended amount of time or 8-10 seconds if you are
doing multiple repetitions.
Bicycle Crunch
• Lie on your back with your knees bent 90 degrees & hands behind your head.
• Lift your feet off the ground and bring your knees back towards your chest.
• Curl you body off the ground and bring your right elbow to your left knee.
• In the process, you should be able to bring your right shoulder blade off the ground.
You don't need to curl up any higher.
• Return to the start position. Then repeat the movement for the left side.
• Continue to alternate sides for the desired number of reps with each movement
counting as a single repetition.
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