TURBULENCE TRAINING BEGINNER LEVEL WORKOUT A

TTFL BEGINNER WORKOUT A 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 seonds, then move on to Warm-up Superset.

Warm-up Superset

Go through this one time with no rest between exercises.
1A) DB Squat – 8 repetitions using 75% of the weight you will use in your “real” sets.
(I used a 5 pound dumbell in each hand.)
No rest.
1B) Push Up or Kneeling Push Up – 5 repetitions

Rest 1 minute and move on to Superset #1.

Superset #1
1A) DB Squat – 10 repetitions (I used a 7.5 pound weight in each hand.)
No rest.
1B) Push Up or Kneeling Push Up – 10 repetitions
Rest 1 minute & repeat 1 more time for a total of 2 supersets.

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

Superset #2
2A) DB Row – 10 repetitions per side (I used a 7.5 pound weight.)
No rest.
2B) Stability Ball Leg Curl – 12 repetitions
Rest 1 minute & repeat 1 more time for a total of 2 supersets.

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

Superset #3
3A) Ab Curl-up – 10 repetitions
No rest.
3B) Side Plank – 15 second hold per side
Rest 1 minute & repeat 1 more time for a total of 2 supersets.