Turbulence Training Workouts

Execute each one Turbulence Training workouts for 4 weeks and then switch to a brand new Turbulence Training exercise routine.

• After each and every 12 weeks, take a single 7 days off from Turbulence Training for recuperation reasons. In the course of the recuperation 1 week, you could carry out light, low-intensity workouts.

• Workout 3 days per 7 days alternating in between exercise A and exercise session B.


• Train intervals Three days per week. These could be completed after strength exercising or on non-strength coaching days. Make sure you've a minimum of 1 whole rest time per few days

• In 7 days 1, you can follow an A, B, A timetable. In few days 2, a B, A, B timetable. In 1 week 3, an A, B, A timetable, and in week 4, a B, A, B schedule.

• Each pair of workouts constitutes a "Superset". In every Superset, do a single set with the first exercise followed instantly by the following (A1 & A2).

- Beginners & Intermediate: Rest 30 seconds immediately after completing the workouts in the Superset (i.e. following A1 & A2).
- Advanced: Rest as little as possible between workouts and supersets. Rest only to get drinks of water or if whenever you feel like you need a break.

• Use the recommended lifting tempo for all workouts (except for any holding workouts 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 every exercise 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 throughout the warm-up circuit.


• If you are limited by time, reduce the number of sets in the exercise session, but always execute the full warm-up.

• Here's how a sample exercise session looks:

Bodyweight Warm-up Circuit 2x's (this should get you less than 5 minutes)

• Bodyweight Squat10 reps


• Plank 20 seconds


• Pushup or Kneeling Pushup -6 reps

Turbulence Exercising Strength Exercise (ex. Beginner Exercise 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 Three 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 Three supersets.

Turbulence Training Intervals

• See below for Interval instructions.

Stretching

• Stretch tight muscle groups only.

Get more fat burning workouts at www.Turbulence-Training.com