CLICK HERE for a FREE WORKOUT www.turbulencetraining.com With Reconstruction workout C, you’ll actually be doing a 10-exercise bodyweight circuit Challenge where you go through the circuit as many times as you can in 20 minutes. The Challenge has two levels; one for beginner and one for advanced. If you are a beginner, then you will perform 10 repetitions for each exercise, whereas an advanced individual will perform double that at 20 repetitions per exercise. So, you’ll start out by placing your hands up behind you head and complete a series of Prisoner squats. Get your elbows back, squeeze your shoulder blades together, feet slightly wider than hip width apart, and then push your hips out as you squat down and then back up. Repeat. After the Prisoner squats you’ll go down to the ground for Close-Grip push-ups. So, for this exercise place your hands shoulder width apart and elbows tucked into the side. Next up are Stability Ball Leg Curls. Be sure to bridge those hips up and then curl in and out. Once you are finished doing that exercise, keep the stability ball with you as you are now going to do 1-Legged Jackknives. If you are doing 10 repetitions, that means 10 in total, so 5 for one leg and then 5 with the other. If you are a beginner or you can’t do the 1-Legged Jackknives, then just do regular stability ball jackknives. Also, these can be done with either your hands on the bench or on the floor. Now you’ll stand back up and do Diagonal Lunges. Proper form for this …
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is the follow up to the original 2006 TT for Fusion Fat Loss Program. In the first superset, you’ll start with 6 jumps. Jump and land without stopping. Then move immediately over to the Military Press. If you dont have a barbell, you can do a dumbbell press instead. With a slight bend at the knees, drive the bar straight up over your head. For the dumbbell press, just use one dumbbell at a time and press up and slowly lower down while keeping your abs braced. The next superset will start out with a split lunge jump. Start off with a split squat stance and jump, alternating legs. Move immediately into chin-ups with knee-up. Do a regular chin up while pulling your knees up. Keep the lowering movement nice and controlled. This eccentric movement really works your abs. If you cannot do a chin up, you can skip this superset. For the final superset, you’ll start with kettlebell swings. Hold the kettlebell with 2 hands, your feet slightly wider than hip width apart and swing. All of the power from the swing is generated from your hips and not your arms. Move immediately into elevated pushups. Your hand should be elevated about 4-6 inches from the ground. Finish all reps on one side and then the other. We’re going to finish this workout with some bodyweight intervals. Well follow the Tabata format of 20 seconds of working at a hard pace followed by 10 seconds of rest for 8 rounds (1 round consists of 20 seconds at a …
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com You will start this workout with a warm up of 3 exercises. The first exercise is a Prisoner Squat. With your feet shoulder width apart, keep your elbows back (your elbows always have to be back for this exercise to be effective) and hips back. Squat down and up. Beginners can do a simple bodyweight squat with your arms straight out in front of you. Do these for 10 Reps. The next warm up exercises are pushups, however, if you are a beginner, do kneeling pushups. The last warm up is a stick up against the wall (shoulder blades together and up against a wall) or inverted rows with a bar. You can also use a rear deltoid raise to warm up the upper back and increase shoulder mobility. Go through this warmup circuit 2 times with 8-15 reps depending on your fitness level. If you are a beginner, do 8 reps or even 5; whatever warms you up, but not too much. Now we’ll move right into the supersets. I havent used these exercises in any TT workouts before this, but they are all variations of exercises I do use. Superset 1 The first exercise in this superset is an Alternating 1-arm dumbbell press. You will not be able to use as much weight as you do for your 2 arm presses. Lie on the bench and press both arms straight up. Hold one arm at the top as you bring the working arm down. Do 6 reps per side. Move immediately into a Deep Step-Up . With regular step ups, you are close to the bench and drive straight up, but with these you …
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Here are the best ways to train your back at home with dumbbells. You can’t neglect training the upper back because it is one of the hot zones of fat burning in your body. Since there is so much muscle mass found in your upper back, you can really burn a lot of calories by training that area. However, a lot of people have problems training that area at home because they dont have access to a chin-up bar or an adjustable bar where they can do inverted bodyweight rows lying on the ground. So, this leaves us with a bench, dumbbells, and a ball. Fortunately, there are still quite a few different exercises we can do that will add variation to our workouts and help us enjoy them a lot more. The first exercise is the Dumbbell Pullover and it is going to train your abs, chest, and your lats. This exercise is a classic Arnold Era exercise. However, it is important to be conservative when performing this one, as you can really injure yourself if you try to do too much weight. There are a couple of different ways to do this exercise. One way is to do it lying regularly on a bench. Hold the dumbbell over your chest with a slight bend in your arms, and lowering the DB back over your head. You will begin to feel a stretch and using your lats, pull the DB back up over your chest. As the DB gets closer to your chest, then the chest muscles begin to do most of the work. An alternative method of performing the DB Pullover is lying …
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Superset #1 Workout A is going to start with a classic exercise from the Turbulence Training Archives called the The Triple Press. This requires you to start in the shoulder press position (seated) and you are going to work your way down the bench into 3 different positions. You want to do 6-8 reps in the first position. Drop the bench down half way and do another 6 reps. Youve gone to your weakest position to a stronger position. Next, drop the bench down to the flat (also your strongest) position and do 6 more reps. Move immediately to the inverted bodyweight rows with an overhand grip. Pull yourself up and squeeze your shoulder blades while keeping the movement nice and controlled. Superset #2 Well start this superset with pushups. You will do 2 reps short of failure. If you dont know your maximum number, simply stop before you know you are at the end. You dont have to train to failure all the time. Position your hands in front,slightly wider than shoulder width apart and slowly lower yourself down and drive back up. If you lower yourself slower, your reps will decrease. Move immediately into barbell rows. Take the bar off of the rack and position your feet just about hip width apart. Push hips back with the bar at arms length and tuck your elbows up as high as you can, squeezing the muscles between your shoulder blades for 8 reps. Rest and repeat 2 more times for a total of 3 supersets Superset #3 For this …
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com We’re going to do a lot of different things in this workout starting with the first exercise. This isn’t your classic superset format. You will be doing dumbbell forward lunges, performing all reps on one side before switching to the other for all reps on that side. You will do these for 8 reps on each side. Take a minute rest and repeat this set 2 more times for a total of 3 sets. Next, you will move into a barbell squats and back extensions. Barbell back squats are next. Your legs will be a little tired from the last set, so you won’t use your maximum weight for these. With the bar positioned at chest height, step underneath it with a relatively close grip (unless you have shoulder mobility problems). Take the bar off the rack and step back with a medium stance with feet slightly wider than your shoulders. Keep your chest up, head forward and up and drop your hips down and back, then drive back up. For Back Extensions, lie down on the ball with your feet in a shoulder width stance for good support. Positionyour hands behind your head and keep your chest up as you raise your body up. You can also use a back extension chair if you have access to one. Rest for 1 minute and repeat that set 2 more times for a total of 3 supersets. Next, you will move into a kettlebell 500 circuit as the interval portion of this program. You will only do 3 exercises, but you will perform 500 total repetitions. First, start with …
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