This is the Turbulence Training beginner level workout to burn fat and build muscle. For a more advanced workout visit the link at the bottom of the page to pick up your free copy.
The workout starts with a warm-up.
The warmup consists of doing 3 bodyweight exercises back-to-back-to back, no rest between exercises. Take a 30 second break and repeat the warmup for a second time.
That is the general warm-up for the workout.
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So, the 3 bodyweight exercises are going to be:
- prisoner squats
- pushups
- stability ball leg curls
These 3 exercises make for a good total body warm-up.
Prisoner Squat Exercise…
place your hands behind your head as if you were being arrested in the prisoner position. This will allow you to work your upper back in a squat movement by keeping the shoulder blades together. Now, place your feet slightly wider than shoulder width apart, and then squat down and up, repeating for a total of 10 repetitions.
Pushup or kneeling pushup Exercise…
do 8 repetitions. Bring your chest down to the floor and up, making sure to keep your abs braced and your body in a straight line. The kneeling pushup is performed the same way with the exception that you are doing it from your knees.
Stability ball leg curl Exercise…
Laying with your back on the floor, and feet on the ball, bridge your hips up and curl the ball back in, keeping your body in a straight line. Repeat this for 8 repetitions, rest 30 seconds and then repeat the warm-up exercises one more time.
Now you’re ready for the specific warm-up set for the first superset and then the rest of the strength training workout.
