Transcription
Bodyweight Cardio 3 CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com1
Bodyweight Cardio 3Welcome from Craig Ballantyne & Turbulence Training Hi! I’m Craig Ballantyne, a Certified Strength and Conditioning Specialist (CSCS), andauthor of too-many-articles-to-count in magazines such as Men's Health, Men's Fitness,Oxygen, Maximum Fitness, and Muscle and Fitness Hers.The long awaited Turbulence Training Bodyweight Cardio 3.0 program is here So what is it?Well, it’s a lot of things. First and foremost, TT Bodyweight Cardio is a full 4-dayprogram that you can use for 3-4 weeks straight as a standalone fat loss program.Second, you can use individual TT Bodyweight Cardio workouts to replace traditionalinterval training – i.e. instead of sprints, kettlebell swings, cardio machines, etc.Third, it’s an amazing program that works great for travel. So you can use this program ina hotel room, in a park, in a backyard, or even in the woods. Yep, even in the woods.And if you can think of even more uses for this program, by all means, let me know.Enjoy!Your friend and coach,Craig Ballantyne, CSCS, MS,Author, Turbulence TrainingPS – Don’t forget my other sites here www.TransformationContest.com – Win up to 1000 just for losing belly fat!www.TTFatLoss.com – My blog with advanced training information to help men andwomen gain muscle and lose fat fast.www.TTMembers.com – Craig’s new Turbulence Training Membership site featuringa forum, exercise video clips, and access to every workout program, manual, and e-bookhe has ever written for his websites. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com2
Bodyweight Cardio 3Disclaimer:You must get your physician’s approval before beginning this exercise program.These recommendations are not medical guidelines but are for educational purposes only.You must consult your physician prior to starting this program or if you have any medicalcondition or injury that contraindicates physical activity. This program is designed forhealthy individuals 18 years and older only.The information in this report is meant to supplement, not replace, proper exercisetraining. All forms of exercise pose some inherent risks. The editors and publishersadvise readers to take full responsibility for their safety and know their limits. Beforepracticing the exercises in this book, be sure that your equipment is well-maintained, anddo not take risks beyond your level of experience, aptitude, training and fitness. Theexercises and dietary programs in this book are not intended as a substitute for anyexercise routine or treatment or dietary regimen that may have been prescribed by yourphysician.Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’tperform any exercise unless you have been shown the proper technique by a certifiedpersonal trainer or certified strength and conditioning specialist. Always ask forinstruction and assistance when lifting. Don’t perform any exercise without properinstruction. Always do a warm-up prior to resistance training and interval training.See your physician before starting any exercise or nutrition program. If you are takingany medications, you must talk to your physician before starting any exercise program,including Turbulence Training. If you experience any lightheadedness, dizziness, orshortness of breath while exercising, stop the movement and consult a physician.You must have a complete physical examination if you are sedentary, if you have highcholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30years old. Please discuss all nutritional changes with your physician or a registereddietician. If your physician recommends that you don’t use Turbulence Training, pleasefollow your Doctor’s orders.Copyright 2004-2010 CB Athletic Consulting, Inc. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com3
Bodyweight Cardio 310 Tips for You and Your Clients to Train SAFE!It is very important for all of us to train conservatively and not overdo things.1) Don't do any exercise that you aren't sure how to do. Always get personal instructionfrom a certified trainer.2) Don't do anything that hurts or "doesn't feel right". There are plenty of alternativeexercises for every movement. Just ask me for help on the Turbulence Training forum forsubstitutions at www.TTmembers.com.3) Whenever you start a NEW program, use less volume and lower intensity than normal.You must expect extra soreness when starting a new program just because of the newexercises, so don't try to set world records in a new program right away.4) If you need extra recovery within the workout or between workouts, don't hesitate totake it. Safety first.5) Use proper exercise form and train conservatively in all workouts.6) Check your ego at the gym door and start with the easier alternative exercises ifappropriate, even if you have exercised in the past. The new exercises, and new style ofmovements will cause muscle soreness even from workouts you think "look easy".7) Do NOT do interval training more than 4 times per week. Even pro athletes don't playhard everyday, so why should we?8) Never skip a warm-up. Use the general bodyweight warm-ups and the specific warmup sets in each Turbulence Training Bootcamp Workout.9) If you want to start TT but think you have an injury, get medical attention and have aprofessional therapist rehabilitate your injury before starting an exercise program.10) Check with your doctor before starting any new exercise or diet program. Alltogether now, "Safety first!"Bonus 11) If you decide to use running as your form of interval training, make sure youhave good running shoes, always do an extra thorough warm-up, and choose a saferunning surface (grass or trails rather than pavement/concrete). If you use a treadmill,please operate it safely. Do not exercise on pavement or concrete. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com4
Bodyweight Cardio 3TT Bodyweight Cardio 3.0 Workout GuidelinesDisclaimer: See your physician before starting any exercise or nutrition program. You must have acomplete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, ordiabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes withyour physician or a registered dietician. Perform this program for 4 weeks then switch to another TT workout.Train up to 4 days per week.– Stretch for 15 minutes and do at least 45 minutes of low-intensity exercise onoff-days, but don’t let this workout impair your recovery or limit yourperformance real workouts.In the first week of the program, do only 1 or 2 rounds of each circuit.The 3-digit number beside each exercise represents the lifting tempo.– I.e. Bodyweight Squat – The number is 2-0-1. Take 2 seconds to lower yourbody and without pausing return to the start position in 1 second.For substitute exercises, please ask on the forum at www.TTmembers.comFinish each workout with 5 minutes of static stretching.Start every workout with this general bodyweight warm-up circuit.General Bodyweight Warm-up Circuit Go through the circuit TWICE using a 2-0-1 tempo for each exercise. Rest 30 seconds between warm-up circuits.1) Jumping Jacks – 20 reps2) Arm Crosses – 12 reps per side3) Plank – 30 second hold4) Stick-up – 12 reps5) Spiderman Climb – 10 reps per side6) Prisoner Forward Lunge – 6 reps per side7) Leg Swing – 12 reps per side8) Off-set Pushup – 5 reps per side CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com5
Bodyweight Cardio 3TT Bodyweight Cardio 3 Workout GuidelinesDay 1 – Workout A This workout can be performed as a standalone workout or it can be used to replacethe interval training portion of almost any other Turbulence Training workout. If performed as a standalone workout, you must start with the general bodyweightwarm-up circuit. If you don’t have access to a bar for pull-ups or inverted rows, skip the exercise in thebodyweight circuit.1) Prisoner Squat – 15 reps (2-0-1)2) Pull-up – 3 reps (3-0-1)3) Elevated Pushup – 6 reps per side (2-0-1)4) Diagonal Lunge – 10 reps per side (2-0-1)5) Jumping Jacks – 30 reps6) Vertical Jumps – 6 reps (1-0-X)7) Spiderman Climb – 10 reps per side (1-0-1)8) Side to Side Jump – 8 reps per side9) Spiderman or Regular Pushup – 12 total reps (2-0-1)10) Inverted Row – 10 reps (2-0-1)11) Shuttle Sprint – 20 seconds (if possible) Rest one minute before repeating 1 more time if you are replacing interval training. Rest one minute before repeating up to 3 more times if done as a standalone workout.Finish with static stretching.Mandatory Back Workout To be done once or twice per week on ANY day to make up for the lack of backexercises in the bodyweight circuits. You can do on workout days or off days.1A) Chin-up or DB Row – 8 reps (2-0-1) Rest 1 minute.1B) Inverted Row or DB Rear-Deltoid Raise – 12 reps (2-0-1) Rest 1 minute and repeat 2 more times.Day 2 – Recovery day: 15 minutes stretch & 15-30 minutes of fun moderate activity CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com6
Bodyweight Cardio 3TT Bodyweight Cardio 3 Workout GuidelinesDay 3 – Workout B Start with the general bodyweight warm-up circuit Do each exercise for 1 minute. Move to the next exercise without rest. Rest 1 minute at the end of each round before moving to the next round.Round #1 Jumping Jacks Bodyweight Squats T-Pushups (alternate sides) Repeated Vertical Jumps Prisoner LungesRound #2 Pushup Prisoner Squat Squat Thrust Duck Under BurpeeRound #3 Seal Jump Spiderman Climb Get Up Side-Step Run in PlaceRound #4 Split Shuffle Side to Side Jump Side Plank (30 seconds per side) Total Body Extension Run in PlaceRound #5 Seal Jump Close-Grip Pushup Lateral Lunge Mountain Climber Side-StepFinish with static stretching.Day 4 – Recovery day: 15 minutes stretch & 15-30 minutes of fun moderate activity CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com7
Bodyweight Cardio 3TT Bodyweight Cardio 3 Workout GuidelinesDay 5 – Workout C This workout can be performed as a standalone workout or it can be used to replacethe interval training portion of almost any other Turbulence Training workout. If performed as a standalone workout, you must start with the general bodyweightwarm-up circuit. If you don’t have access to a bar for chin-ups or underhand inverted rows, skip theexercise in the bodyweight circuit.1) Close-Stance Bodyweight Squat – 15 reps (2-0-1)2) Close-Grip Pushup – 10 reps (3-0-1)3) Chin-up – 3 reps (3-0-1)4) Reverse Lunge – 10 reps per side (2-0-1)5) Inchworm – 6 reps (2-1-2)6) Run in Place – 20 seconds7) Mountain Climber – 10 reps per side (1-0-1)8) Total Body Extension – 8 reps (1-0-1)9) Calf Jump – 10 reps10) Deep Step-up or Reaching Lunge – 8 reps per side (2-0-1)11) Decline Pushup or Regular Pushup – 12 reps (2-1-1)12) Underhand Inverted Row – 10 reps (2-0-1)13) Run in Place – 20 seconds Rest one minute before repeating 1 more time if you are replacing interval training. Rest one minute before repeating up to 3 more times if done as a standalone workout.Finish with static stretching. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com8
Bodyweight Cardio 3TT Bodyweight Cardio 3 Workout GuidelinesDay 6 – Workout D This workout can be performed as a standalone workout or it can be used to replacethe interval training portion of almost any other Turbulence Training workout. If performed as a standalone workout, you must start with the general bodyweightwarm-up circuit. If you don’t have access to a bar for pull-ups or inverted rows, skip the exercise in thebodyweight circuit.1) Total Body Extension – 10 reps (1-0-X)2) Hand on Bench, Feet on Ball Pushup – 5-15 reps (2-0-1)3) Repeated Vertical Jumps – 6 reps (X-0-X)4) Stability Ball Leg Curl – 15 reps (1-0-1)5) Stability Ball Jackknife with Hands on Floor – 15 reps (1-0-1)6) Run in Place – 15 seconds7) Pushup with Feet on Stability Ball – 15 reps (2-0-1)8) Wall Squat with Stability Ball – 15-60 second hold9) Stability Ball Cross-Body Mountain Climber Feet on Ball – 12 reps per side (1-0-1)10) Walking Lunge – 10 reps per side (2-0-1)11) Stability Ball WYT – 8 reps per exercise (1-0-1)12) Optional Shuttle Sprint – 15 seconds Rest one minute before repeating 1 more time if you are replacing interval training. Rest one minute before repeating up to 2 more times if done as a standalone workout.Finish with static stretching.Day 7 – Recovery day: 5 minutes stretch & 30 minutes of fun moderate activity CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com9
Bodyweight Cardio 3TT Bodyweight Cardio 3 Workout ScheduleDay 1 - Workout A1) Prisoner Squat (15)2) Pull-up (3)3) Elevated Pushup (6/side)4) Diagonal Lunge (10/side)5) Jumping Jacks (30)6) Vertical Jumps (6)7) Spiderman Climb (10/side)8) Side to Side Jump (8/side)9) Spiderman/Reg. Pushup (12)10) Inverted Row (10)11) Shuttle Sprint (20 seconds)Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4Day 3 - Workout BRound #1Jumping JacksBodyweight SquatsT-Pushups (alternate sides)Repeated Vertical JumpsPrisoner LungesRound #2PushupPrisoner SquatSquat ThrustDuck UnderBurpeeRound #3Seal JumpSpiderman ClimbGet UpSide-StepRun in PlaceRound #4Split ShuffleSide to Side JumpSide Plank (30 seconds per side)Total Body ExtensionRun in PlaceRound #5Seal JumpClose-Grip PushupLateral LungeMountain ClimberSide-StepSet 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com10
Bodyweight Cardio 3TT Bodyweight Cardio 3 Workout ScheduleDay 5 - Workout C1) Close-Stance BW Squat (15)2) Close-Grip Pushup (10)3) Chin-up (3)4) Reverse Lunge (10/side)5) Inchworm (6)6) Run in Place (20 seconds)7) Mountain Climber (10/side)8) Total Body Extension (8)9) Calf Jump (10)10) Deep Step-up/Reach Lunge (8/side)11) Dec. Pushup/Reg. Pushup (12)Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4Day 6 - Workout DSet 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 41) Total Body Extension (10)2) Hand on Bench, Ft Ball Pushup (5-15)3) Repeated Vertical Jumps (6)4) Stability Ball Leg Curl (15)5) SB Jackknife w Hands Floor (15)6) Run in Place (15 seconds)7) Pushup w Ft SB (15)8) Wall Squat w SB (15-60 seconds)9) SB X-Body MC ft Ball (12/side)10) Walking Lunge (10/side)11) Stability Ball WYT (8/exercise)12) Option Shuttle Sprint (15 seconds)Any Day - Back WorkoutSet 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 41A) Chin-up/DB Row (8)1B) Inv. Row/DB Rear-Delt Raise (12) CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com11
Bodyweight Cardio 3Exercise Descriptions – Warm-upDisclaimer:You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning Specialist (CSCS)provide you with instruction on correct form for all exercises.Jumping Jacks Stand on the balls of your feet with your feet shoulder width-apart and arms by side. Jump your feet out to your sides and raise your hands overhead at the same time.Arm Crosses Stand with one arm down (thumb down) and one arm up (thumb up). Bring your arms across your body and switch hand & thumb positions. Return to the start position. Do all reps for one side then do the other side. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com12
Bodyweight Cardio 3Exercise Descriptions – Warm-upPlank Lie on your stomach on a mat. Raise your body in a straight line and rest your bodyweight on your elbows and toesso that your body hovers over the mat. Keep your back straight and your hips up. Hold (brace) your abs tight. Contract themas if someone was about to punch you in the stomach, but breath normally. Hold this position for the recommended amount of time.Stick-up Stand with your back against a wall. Your feet should be 6 inches away from the walland your butt, upper back, and head should all be in contact with the wall at all times. Stick your hands up overhead. Keep your shoulders, elbows, and wrists touching thewall. Slide your arms down the wall and tuck your elbows into your sides. This should bring your shoulder blades down and together, contracting the musclesbetween your shoulder blades as well as the shoulder muscles. From the bottom position, try to slowly slide your arms up until they are straight andin a "stick-em up" position. Try to improve your range of motion each week. The goal is to improve shoulder mobility and postural control. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com13
Bodyweight Cardio 3Exercise Descriptions – Warm-upSpiderman Climb Brace your abs. Start in the top of the pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee upoutside of your shoulder and touch your foot to the ground. Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions.Prisoner Forward Lunge Stand with your feet shoulder-width apart and hands clasped behind your head. Step forward with one leg, taking a slightly larger than normal step. Keep your back toe on the ground and use it to help keep your balance. The backknee should also be bent. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push back to the start position. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com14
Bodyweight Cardio 3Exercise Descriptions – Warm-upLeg Swings Stand with your feet hip width apart and hold on to something for balance. Take the inside leg and swing it back behind you and then swing it straight out infront of you. This will stretch your hamstring so do it gently. Continue to swing your leg faster and higher with each repetition. Do all reps for one side then switch.Off-set Pushup Keep your abs braced and body in a straight line from toes to shoulders. Place the hands on the floor slightly wider than shoulder-width apart, BUT place onehand in front of shoulder level and the other hand behind shoulder level. Slowly lower yourself down until you are 1 inch off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times. Do all reps for one side and then change hand positions and complete all other reps. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com15
Bodyweight Cardio 3Exercise Descriptions – Workout APrisoner Squat Stand with your feet just greater than shoulder-width apart. Clasp your hands behind your head. Keep your elbows back and shoulder bladespulled together to work the upper back. Start the movement at the hip joint. Push your hips backward and “sit back into achair”. Make your hips go back as far as possible. Squat as deep as possible, but keep your low back tensed in a neutral position. Do not round your lower back. Push with your glutes, hamstrings, and quadriceps to return to the start position.Pull-up Grasp the bar with an overhand, wide grip. Pull yourself up until your chin is over the bar. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com16
Bodyweight Cardio 3Exercise Descriptions – Workout AElevated Pushups Keep the abs braced and body in a straight line from knees to shoulders. Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobicstep. Hands are slightly wider than shoulder width apart (normal pushup width). Slowly lower yourself down until you are 2 inches off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times. Perform all repetitions in this manner and then switch to do all repetitions with theother arm elevated. Keep your abs braced.Diagonal Lunge Step diagonally at a 45o angle with one leg and lower your body until your thigh isparallel to the ground. Keep your torso upright. Return to the top by contracting the quadriceps, groin, and hip extensors of lead leg. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com17
Bodyweight Cardio 3Exercise Descriptions – Workout AJumping Jacks (See page 12)Vertical Jumps Stand in the start position for the Prisoner Squat. Squat down and jump up as high as possible, keeping your hands behind your head. Bend your knees when you land to absorb the force with your muscles. As soon as you land, jump up again.Spiderman Climb (See page 14)Side to Side Jump Stand with your knees bent, abs braced, and hips back. Jump laterally and land with your knees bent and hips back to absorb the landingforces in your muscles. Repeat to the other side with as little rest as possible between jumps. Always land with your knees bent. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com18
Bodyweight Cardio 3Exercise Descriptions – Workout ASpiderman Climb Push-up Keep the abs braced and body in a straight line from toes (knees) to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are an inch off the ground. As you lower yourself, slowly bring your right knee up to your right elbow. Touch the foot to the ground this allows you to bring your knee up higher andwork your abs harder than the other version of the exercise. Push through your chest, shoulders and triceps to return to the start position, andreturn your leg to the start position. Alternate sides until you complete all repetitions. Keep your body in a straight line at all times and try not to twist your hips.Push-up Keep the abs braced and body in a straight line from toes/knees to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are an inch off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com19
Bodyweight Cardio 3Exercise Descriptions – Workout AInverted Rows Set a bar at hip height in the smith machine or squat rack. Lie underneath the bar and grab it a few inches wider than shoulder-width apart. Row yourself up the top position with your upper back and lats. Keep the abs braced and body in a straight line from toes (knees) to shoulders.Shuttle Sprint Mark off a distance of 5-10 meters. Start at one end, sprint to other end, touch the ground, and return to the start position. Repeat for the recommended duration. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com20
Bodyweight Cardio 3Exercise Descriptions – Workout BJumping Jacks (See page 12)Bodyweight Squat Stand with your feet just greater than shoulder-width apart. Start the movement at the hip joint. Push your hips backward and “sit back into achair”. Make your hips go back as far as possible. Squat as deep as possible, but keep your low back tensed in a neutral position. Don’t let your lower back become rounded. Push with your glutes, hamstrings, and quadriceps to return to the start position.T-Pushup Keep the abs braced and body in a straight line from toes to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are 2 inches off the ground. Push off to return to the start position. As you come up, rotate to one side and point that arm towards the ceiling. Alternate sides with each rep. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com21
Bodyweight Cardio 3Exercise Descriptions – Workout BRepeated Vertical Jumps Stand in the athletic position with hips and knees bent. Dip down and jump up as high as possible. Bend your knees when you land to absorb the force with your muscles. As soon as you land, jump up again.Prisoner Lunges (See page 14)Pushup (See page 19) CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com22
Bodyweight Cardio 3Exercise Descriptions – Workout BPrisoner Squat (See page 16)Squat Thrust Drop down onto your hands and feet, then thrust your feet back so you are in a push-upposition. Thrust your feet back in.Duck Unders Stand with your feet hip width apart and hands held at chest level. Step to one side while simultaneously dropping your hips and squatting down. As you squat and step to the side, drop your hips so it appears you were duckingunder something. Get as low as you can while keeping your chest up. Shift all of your weight over to the side you stepped towards and stand up with yourfeet together again. Then repeat in the opposite direction. Alternate sides. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com23
Bodyweight Cardio 3Exercise Descriptions – Workout BBurpees Stand with your feet shoulder-width apart. Drop down onto your hands and feet, then thrust your feet back so you are in a pushup position. Thrust your feet back in and then stand up. You can add a vertical jump at the end as well.Seal Jumps Stand on the balls of your feet with your feet and arms out to your sides. In one motion, hop off the balls of your feet and bring your feet back into the middlewhile bringing your right foot over top of your left foot. At the same time, bring your arms to the middle and cross your right arm over left. Return to the start position and then hop back into the middle, this time with your leftfoot over your right foot and your left arm over your right arm. Repeat, alternating between right and left limbs on top. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com24
Bodyweight Cardio 3Exercise Descriptions – Workout BSpiderman Climb (See page 14)Turkish Getup Lie on your back on the floor with a dumbbell or kettlebell held straight above you. Bend the knee on the same side. Curl your body up to the seated position whilekeeping the weight held straight above you. Slide your other leg back out underneath you so that you are in the kneeling position. Stand up. Slowly return to the lying position. Do all reps for one side and switch.ÆÆÆ CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com25
Bodyweight Cardio 3Exercise Descriptions – Workout BSide Step Start in a low squat position, then reach your outside leg out conservatively. Pull yourself out with that outside leg. Repeat all to one side then switch.Running in Place Stand with your feet shoulder-width apart. Run in place driving your knees up as high as possible. Your other arm will naturally swing forward. Keep a bend in the elbow. Run in place at a warm-up pace. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com26
Bodyweight Cardio 3Exercise Descriptions – Workout BSplit Shuffle Stand with one foot forward and the other back in a split stance. Raise your opposite arm and bring it forward. Take your same arm back. Quickly switch your arm and foot position, almost as if you were running in place. Continue to alternate, doing this exercise as rapidly as possible. It’s tricky and requires some co-ordination.Side to Side Jump (See page 18)Side Plank Lie on a mat on your right side. Support your bodyweight with your knees and on your right elbow. Raise your body in a straight line so that your body hovers over the mat. Keep your back straight and your hips up. Hold your abs tight. Contract them as ifsomeone was about to punch you in the stomach, but breath normally. Hold this position for the recommended amount of time. Switch sides. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com27
Bodyweight Cardio 3Exercise Descriptions – Workout BTotal Body Extension Start in the standing position as if you were going to do a bodyweight squat. Dip down quickly into a quarter squat and swing your arms behind you by your sides. Explode up and extend your body onto your toes, raising your arms overhead. Control the descent back and in one movement return to the dip before explodingback up again. This is a non-impact replacement for jumping.Run in Place (See page 26)Seal Jump (See page 24) CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com28
Bodyweight Cardio 3Exercise Descriptions – Workout BClose-grip Pushup Keep the abs braced and body in a straight line from toes/knees to shoulders. Place the hands on the floor shoulder-width apart. Slowly lower yourself down until you are an inch off the ground. Tuck your elbows into your sides as you lower your body. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times and elbows tucked in.Lateral Lunge Stand with feet shoulder-width apart. Take a large step sideways (laterally) with one leg into a wide squat position. Keep your upper body upright and your lower back flat. Push with your outside leg to return to the starting position. CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com29
Bodyweight Cardio 3Exercise Descriptions – Workout BMountain Climbers Brace your abs. Start in the top of the push-up position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee upto your chest. Do not let your hips sag or rotate. Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions.Shuffle (See page 26) CB Athletic Consulting, Inc. 2010www.TurbulenceTraining.com30
Bodyweight Cardio 3Exercise Descriptions – Workout CClose-Stance BW (Bodyweight) Squat Stand with your feet NARROWER than hip-width apart. Start the movement at the hip joint. Push your hips backward and “sit back into achair”. Make your hips go back as far as possible. Squat as deep as possible, but keep your low back tensed in a neutral position. Don’t let your lower back become rounded. Push with your glutes,
Bodyweight Cardio 3 TT Bodyweight Cardio 3 Workout Guidelines Day 1 – Workout A This workout can be performed as a standalone workout or it can be used to replace the interval training portion of almost any other Turbulence Training workout. If performed as a standalone workout, you must start with
