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Turbulence Training Bodyweight Workout
4-Week Program
Turbulence Training Guidelines
Disclaimer: See your physician before starting any exercise or nutrition program. You must have a
complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or
diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with
your physician or a registered dietician.
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Perform each Turbulence Training workout for 4 weeks and then switch to a new
Turbulence Training workout.
After every 12 weeks, take one week off from Turbulence Training for recovery
purposes. During the recovery week, you may perform light, low-intensity workouts.
Workout 3 days per week alternating between workout A and workout B.
Train intervals 3 days per week. These can be done after strength training or on non-
strength training days. Make sure you have at least 1 full rest day per week.
In week 1, you will follow an A, B, A schedule. In week 2, a B, A, B schedule. In
week 3, an A, B, A schedule, and in week 4, a B, A, B schedule.
Each pair of exercises constitutes a “Superset”. In each Superset, do one set of the
first exercise followed immediately by the next (A1 & A2).
– Beginners & Intermediate: Rest 30 seconds after completing the exercises in
the Superset (i.e. after A1 & A2).
– Advanced: Rest as little as possible between exercises and supersets. Rest
only to take drinks of water or if whenever you feel like you need a break.
Use the recommended lifting tempo for all exercises (except for any holding exercises
like the planks where it is just a static hold).
– For example, (3x15) 2-1-1 means 3 sets of 15 reps at a 2-1-1 tempo (2 seconds
to lower, 1 sec pause, 1 sec to lift)
Finish each workout with stretching for the tight muscle groups only.
Warm-up
• Never skip a warm-up. For a warm-up, perform this circuit 2x’s using a 2-0-1 tempo:
– 10 reps of bodyweight squats or lying hip extensions
– 20 second plank
– 6-10 reps of kneeling pushups or pushups
– Do not rest during the warm-up circuit.
• If you are limited by time, reduce the number of sets in the workout, but always
perform the full warm-up.
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