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Turbulence Training Bodyweight Workout
4-Week Program
Turbulence Training Interval Training Guidelines
Intermediate/Advanced Interval Workout
• Warm-up for 5 minutes.
• Perform an interval by exercising for 60 seconds at a very hard pace (at a subjective
8/10 level of effort).
• Follow that with “active rest” for 60 seconds by exercising at a slow pace (at a
subjective 3/10 level of effort).
• Repeat for a total of 6 intervals.
• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.
Minute by
Minute
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
20 minutes total
Type
Warm up
Warm up
Warm up
Warm up
Warm up
Hard
Easy
Hard
Easy
Hard
Easy
Hard
Easy
Hard
Easy
Hard
Cool Down
Cool Down
Cool Down
Cool Down
Intensity
Level
3 out of 10
4 out of 10
4 out of 10
5 out of 10
5 out of 10
8 out of 10
3 out of 10
8 out of 10
3 out of 10
8 out of 10
3 out of 10
8 out of 10
3 out of 10
8 out of 10
3 out of 10
8 out of 10
3 out of 10
3 out of 10
3 out of 10
3 out of 10
Notes
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