Sample Workout Structure

• Here’s how a sample workout looks:

Bodyweight Warm-up (this should take you no more than 5 minutes)

• T-Squat – 10 reps

• Close-grip (Kneeling) Pushups – 8 reps

• Split Squat – 8 reps per side

• Spiderman Climb – 8 reps per side

Turbulence Training Strength Workout – Using L1 Workout A

1A) DB Squat (8 reps) 2-0-1

no rest – go directly to:

1B) Elevated (Kneeling) Pushup (8 reps) 2-0-1

Rest 1 minute.

Repeat this cycle 2 more times for a total of 3 supersets.

2A) DB Row (8 reps) 2-0-1

no rest – go directly to:

2B) Stability Ball Leg Curl (15 reps) 2-0-1

Rest 1 minute.

Repeat this cycle once more for a total of 2 supersets.

3A) Split Squat with Front Foot Elevated (8 reps) 2-1-1

no rest – go directly to:

3B) DB Rear-Delt Raise (10 reps) 2-0-1

Rest 1 minute.

Repeat this cycle 2 more times for a total of 3 supersets.

Bodyweight Interval Circuit Conditioning

• I prefer you do it after the TT strength training, but you can save it for the next day (your ‘rest’ day) if you prefer.

• See above for specific exercise order.

• Make sure you use the specific Interval Circuit for each specific workout.