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Turbulence Training Bodyweight Workout
4-Week Program
Exercise Descriptions
Mountain Climbers
• Brace your abs.
• Start in the top of the push-up position.
• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up
to your chest.
• Do not let your hips sag or rotate.
• Keep your abs braced and slowly return your leg to the start position.
• Alternate sides until you complete all of the required repetitions.
Bird Dog
• Kneel on a mat and place your hands on the mat under your shoulders. You should be
on “all fours” (like a dog).
• Brace your abs.
• Raise your right hand and left leg simultaneously while keeping your abs braced.
• Point your right arm straight out from your shoulder and your left leg straight out
from your hip. Your pelvis should not rotate (if someone placed a ball in the small of
your back, it shouldn’t have fallen off). Your back should be flat like a table.
• Hold for 3-5 seconds and then slowly lower without rotating your pelvis.
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