Warm-up Circuit Go through 2 times with no rest between exercises. Rest 30 seconds between circuits. Lying Hip Extension – 5 repetitions Kneeling Pushup – 5 repetitions Superset #1 1A) Lying Hip Extension – 8 repetitions No rest. 1B) Plank – 15 second hold Rest 1 minute & repeat 1 more time for a total of 2 supersets. Superset #2 2A) Bodyweight Squat – 10 repetitions No rest. 2B) Bird Dog – 5 repetitions per side Rest 1 minute & repeat 1 more time for a total of 2 supersets. Superset #3 3A) Kneeling Pushups – 8 repetitions No rest. 3B) Side Plank – 5 second hold per side Rest 1 minute & repeat 1 more time for a total of 2 supersets. Superset #4 4A) Stick-ups – 10 repetitions No rest. 4B) Ab Curl-up – 6 repetitions Rest 1 minute & repeat 1 more time for a total of 2 supersets. To find out more about Turbulence Training, right click here.
This is Laney12186 from the atkins forums....
ReplyDeleteFor the warm up circuit, do the five repetitions mean you just do it five times and then repeat or are you doing 10 lying hip extensions and 10 kneeling push ups 5 times?
Hi, Laney!
ReplyDeleteFor the warmup, do this:
5 Lying Hip Extensions
no rest and go right into
5 kneeling push ups
Then rest for 30 seconds, then:
5 Lying Hip Extensions
no rest and go right into
5 kneeling push ups
Rest for 30 seconds.
Now the warmup is complete, and you are ready for the actual workout.
If you go to the Turbulence Training thread on the forum, and ask your question there, too, I will anwer it there and some other people might be helped, too! :0}
Thanks! I wanted to ask it here so I didn't have to sift through all the posts on the thread. Lazy I know....I'll go post that on the actual thread now so others can see it too. Thanks again!
ReplyDeleteYou're welcome! I saw that you posted it on the thread. Thanks! Do you know how to make a thread a favorite on the forum so you can find it easily?
ReplyDelete