All you want to know about turbulence training
Posts tagged Hips
WARMUP FOR 30 MINUTE CIRCUIT CHALLENGE
Aug 31st
CLICK HERE FOR A FREE WORKOUT!! www.turbulencetraining.com This is a great warmup for the bodyweight 30-minute challenge workout. Do each of these exercises with no rest in between, rest one minute and then repeat one more time. So, to start you’ll do a Prisoner Squat. To get in position, place your feet wider than shoulder width-apart and your hands behind your head with your elbows back. Next, squat down while pushing your hips back. Tip if you’re really tight or inflexible then don’t use as wide of a stance as that can really stretch your groin. Next up is the Offset Pushup. This is a regular pushup, however, one hand is in front of the other. So, do all reps for one side, and then switch over to the other side. From there you will go up against a wall to perform the Stick-up exercise. With your feet six inches in front of the wall and your butt, shoulder blades, elbows, wrists and head against the wall, raise your arms up overhead and then bring them back down into your sides and repeat. The more you sit at a desk or in a car with bad posture, the more difficult this exercise is going to be. Immediately from there, go into the Cross-Crawl Exercise. This is just a standing abdominal movement, but also involves coordination. So, start with your hands up overhead, and then bring your opposite arm and knee together, alternating sides. Once you’ve done all your reps, you’ll then go into Reverse Lunges. So, step back and then drop your hips straight down. Do about five …
Gain Muscle and Lose Fat – TT Meatheads IV: Get Lean and Jacked Workout B
Aug 29th
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com We’re going to do a lot of different things in this workout starting with the first exercise. This isn’t your classic superset format. You will be doing dumbbell forward lunges, performing all reps on one side before switching to the other for all reps on that side. You will do these for 8 reps on each side. Take a minute rest and repeat this set 2 more times for a total of 3 sets. Next, you will move into a barbell squats and back extensions. Barbell back squats are next. Your legs will be a little tired from the last set, so you won’t use your maximum weight for these. With the bar positioned at chest height, step underneath it with a relatively close grip (unless you have shoulder mobility problems). Take the bar off the rack and step back with a medium stance with feet slightly wider than your shoulders. Keep your chest up, head forward and up and drop your hips down and back, then drive back up. For Back Extensions, lie down on the ball with your feet in a shoulder width stance for good support. Positionyour hands behind your head and keep your chest up as you raise your body up. You can also use a back extension chair if you have access to one. Rest for 1 minute and repeat that set 2 more times for a total of 3 supersets. Next, you will move into a kettlebell 500 circuit as the interval portion of this program. You will only do 3 exercises, but you will perform 500 total repetitions. First, start with …
15 Minute Express Workout A
Aug 23rd
www.turbulencetraining.comVisit Turbulence Training to get your FREE sample fat burning workout. Click here to get started www.TurbulenceTraining.com Welcome to the TT Express workouts. These workouts are designed to give you the maximum results in the minimum amount of time. You will be doing the interval and strength training as well as a warm-up in these 15-minute circuits. You will go through as many of these circuits as you can in 15 minutes. You will want to set up a timer or use your watch to time your exercises for 30 seconds. If the exercise requires you to do one side, you will do 30 seconds on that side and then another 30 seconds on the other side. Start out with lying on the ground doing 30 seconds of stability ball leg curls. Lie down on the mat with your heels on the ball. Bridge your hips up and use your hamstrings to curl the ball in and out. Make sure when you curl in, your hips stay up and you maintain that bridge. Move into 30 seconds of kneeling pushups. If you are strong enough to do regular pushups, that is ok. Keep your body in a straight line as you lower down and drive back up. Keep it controlled on the way down and drive back up. Your abs will be braced and you will work your triceps, shoulders and chest to push up. The next exercises are great for mobility of the upper back called “W’s” and “T’s”. Rest the ball just under the chest. For the “W’s”, put your arms out in front of you as you pull your shoulder blades apart. Squeeze them back …
Total Body 300 Circuit Workout
Aug 19th
CLICK HERE for a FREE Workout!! www.turbulencetraining.com Today, you are going to do a powerful, total body circuit training workout where you complete 10 exercises, doing 10 repetitions for each. Go through this circuit three times, so you’ll end up doing 300 repetitions in all. Now the first exercise in this circuit is the Bulgarian Split Squat. To get in position, place one foot up on a bench behind you,drop your hips straight down, and drive up using your lead leg. Do all 10 reps for one side, and then switch to the other. From this exercise, immediately go to the ground for 10 Close-Grip Push ups. Place your hands shoulder-width apart and as you go down, tuck your elbows into your sides and then power up and repeat. Although this may appear easy to start out, because you will be completing all these exercises with no rest, it will get increasingly difficult, trust me! The next exercise in this bodyweight circuit is Lunges. So lunge forward, drop your hips straight down and using only your lead leg, drive back up. Alternate sides. If you want to make this workout a little more challenging, then feel free to use a set of dumbbells during this exercise and for the split squats. These are just the basics so that you can do this workout at home. Once you’ve finished the lunges go directly into bodyweight Inverted Rows. So, with the bar at hip height and an overhand grip that is slightly wider than shoulder-width apart, row your chest up to the bar. Be sure to squeeze …
Bodyweight Workouts with TT BW Cardio 2.0 Workout A
Aug 16th
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com In this workout it’s a 70 rep advanced bodyweight strength circuit. Now I know that 70 reps don’t sound like a lot, but these are actually some of the hardest bodyweight exercises. Also, for these exercises you won’t be going to failure or doing a lot of repetitions, but what you’re going to do is build up strength in each exercise. So, you’ll do a few repetitions per exercise and then move on to the next in circuit fashion. It’s just a different way of exercising. The first time you do this workout, only go through the circuit two times, and then work up with each workout so that eventually you are doing 5 circuits. You’ll find that these workouts go by pretty quickly. Also, you won’t rest between exercises, instead, do all 8 exercises, and then rest a minute, and repeat the circuit. So, after you’ve finished your warm-up, you’ll start with the first exercise, the Tuck Jump. For this exercise, jump up in the air while bringing your knees to your chest. As you land, bend your knees to soften the land and then jump up again. Repeat for 6 repetitions. Immediately move into a One-Legged Squat for 6 repetitions per side. Squat down to parallel and then come back up. Doall reps for one side and then switch legs. From there, you’ll do 3 Pull ups. So, it doesn’t matter how many you can do, only do 3. Once you’ve finished your pull ups, go right into Shoulder Press Push ups. Place your feet on a bench with your hips piked …