Warm-up
If you are limited by time, reduce the number of sets in the workout, but always
perform the full warm-up.
Never skip a warm-up.
• Perform this circuit 2x's using a 2-0-1 tempo:
• 10 reps of bodyweight squats or step-ups
• 20 seconds for the plank
• 8 reps of kneeling pushups or regular pushups
• 10 reps of inverted bodyweight rowing exercise or band pull
• Perform 2 warm-up sets for each exercise in the first Superset.
• 1 set of 8 reps with 50% of the weight you will use in your "real"
sets.
• 1 set of 8 reps with 75% of the weight you will use in your "real"
sets.
Turbulence Training Interval Training Guidelines
Research has shown that interval training is very effective for fat loss.
It is recommended that the stationary cycle be used for interval training because
it allows for an easy transition between work and recovery.
Finish each interval workout with stretching for the tight muscle groups only.
Beginner Interval Workout:
Warm-up for 5-minutes.
Perform an interval by exercising for 30 seconds at a hard pace (at a subjective
7/10 level of intensity) - i.e. fast walking.
Follow that with "active rest" for 90 seconds by exercising at a slow
pace (at a subjective 3/10 level of intensity) - i.e. slow walking.
Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity
exercise for a cool-down at a 4/10 level of intensity.