TURBULENCE TRAINING BEGINNER LEVEL WORKOUT B

TTFL BEGINNER WORKOUT B from Turbulence Training on Vimeo.

Warm-up Circuit
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.
Prisoner Squat – 10 repetitions
Push Up or Kneeling Push Up – 8 repetitions
Stability Ball Leg Curl – 8 repetitions

Rest 30 seconds, then move on to Warm-up Superset.

Warm-up Superset

Go through this one time with no rest between exercises.
1A) DB Chest Press – 8 repetitions using 75% of the weight you will use in your “real” sets.
No rest.
1B) DB Step Ups – 8 repetitions using 75% of the weight you will use in your “real” sets.

Rest 1 minute, then move on to Superset #1.

Superset #1
1A) DB Chest Press – 10 repetitions
No rest.
1B) DB Step Ups – 10 repetitions per side
Rest 1 minute, then repeat 1 more time for a total of 2 supersets.

Rest 1 minute, then move on to Superset #2.

Superset #2
2A) Elevated Push Up or Kneeling Elevated Push Up - 6 repetitions per side
No rest.
2B) 1-Leg Hip Extension – 10 repetitions per side
Rest 1 minute, then repeat 1 more time for a total of 2 supersets.

Rest 1 minute, then move on to Superset #3.

Superset #3
3A) Plank - 30 second hold
No rest.
3B) Bird Dog - 6 repetitions per side
Rest 1 minute, then repeat 1 more time for a total of 2 supersets.