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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.