CLICK HERE FOR A FREE WORKOUT! www.turbulencetraining.com This is Workout A from the Turbulence Training 2K10 Program. We are going to start out with 3 mini bodyweight circuits and perform them 8 times each with 1 minute of rest in-between each exercise 1) Jump Squats – Legs are hip with apart, squat down and jump up as high as possible, keepingyour hands behind your head. As soon as you land, jump up again. Repeat 15 times. 2) Pushups – Place the hands on the floor slightly wider than shoulder-width apart and you feet on a bench. Lower down and to return to the start position. Keep your body in a straight line at all times. Do as many times as you can 1 time short of failure. For example, if you normally do 15 then you will only do 14 in that set. 3) Satiability Ball W,Y,T.- Lie on your chest on the ball and stick your arms out in front of you. Squeeze the muscles between your shoulder blades and tuck the elbows back into your sides in a W position. Then, stick your arms out in a Y-position with thumbs up. Squeeze the muscles between your shoulder blades and raise your arms a few inches. Slowly return to the start position. Then, stick your arms out in a T-position with thumbs up. Squeeze the muscles between your shoulder blades and raise your arms a few inches. Slowly return to the start position. Next exercise is a superset using a barbell squat or a dumbbell split squat going nice and slow on the way down for 3 second of eccentric movement. Followed with 3 supersets …

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