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Fat Loss Workouts with TT February 2007 Workout A
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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 …
TT 2K10 Workout A
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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 …
