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Turbulence Training Bodyweight Workout
4-Week Program
Sample Workout Structure
•
Here’s how a sample workout looks:
Bodyweight Warm-up Circuit 2x’s (this should take you less than 5 minutes)
• Bodyweight Squat – 10 reps
• Plank – 20 seconds
• Pushup or Kneeling Pushup – 6 reps
Turbulence Training Strength Workout (ex. Beginner Workout A)
1A) Lying Hip Extension (8 reps)
no rest – go directly to:
1B) Plank (15 seconds)
Rest 30 seconds.
Repeat this cycle 2 more times for a total of 3 supersets.
2A) Prisoner Squat (12 reps)
no rest – go directly to:
2B) Bird Dog (5 reps)
Rest 30 seconds.
Repeat this cycle 2 more times for a total of 3 supersets.
3A) Kneeling Pushup (8 reps)
no rest – go directly to:
3B) Side Plank (5 seconds)
Rest 30 seconds.
Repeat this cycle 2 more times for a total of 3 supersets.
4A) Band Pull (15 reps)
no rest – go directly to:
4B) Ab Curl-up (15 reps)
Rest 30 seconds.
Repeat this cycle 2 more times for a total of 3 supersets.
Turbulence Training Intervals
• See below for Interval instructions.
Stretching
• Stretch tight muscle groups only.
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