A Turbulence Training Body Weight Work Out

June 26, 2009 at 1:40 pm 4 comments

This is a workout from Phase 1 of the 6-Month Bodyweight Workout. These 3 workouts are meant to be done 3 times out of the week with one rest day in between, although for maximum results you could do HIIT on your off days. You should follow this workout program for 4 weeks, and then switch up your workouts. You always want to keep switching up your exercise otherwise your body will get used to the same movements and stop producing results. If you use this program, let me know how it works for you!


[These workouts are meant to burn fat all over your entire body while simultaneously toning and building lean muscle. If you follow these workouts coupled with a clean diet, you will be on the road to getting a Victoria’s Secret body!]

Many Of These Exercises You May Not Know How To Do
Which is why I provided a link with each exercise, simply click the exercise and you will be directed to a you-tube video starting at the specific time the exercise is explained.

It’s Very Important To Always Do A Warm Up
– 30 Jumping Jacks
– 8 Squats
– 6 Push ups
Repeat 2x with no rest.

Monday –ย Workout A
Prisoner Squat (15 reps)
Jumping Jacks (40 reps)
Plank (45 seconds)
Stability Ball Leg Curl (15 reps)
Pushup (12 reps)
Side Plank (20 seconds)
Sumo Squat (15 reps)

Note: Rest 30 seconds after each circuit, and repeat 2 more times for a total of 3 circuits.

Tuesday – Off Day OR HIIT
If you choose not to do HIIT, make sure to go walking or some sort of activity for at least 30 minutes.

Wednesday – Workout B
Step-up (12 reps per leg)
Siff Squat (20 reps)
Off-set Pushup (8 reps)
Split Squat with Front Foot Elevated (10 reps per leg) [The guy in the video uses a cable but just watch how he does the squat movement, place your hands on your hips.]
Plank on Ball (20 seconds)
Reverse Lunge (10 reps per leg)
Stability Ball Rollout (10 reps)
Stick-up (12 reps)
Bird Dog (5 reps)

Note: Rest 30 seconds after each circuit, and repeat 2 more times for a total of 3 circuits.

Thursday – Off Day OR HIIT
If you choose not to do HIIT, make sure to go walking or some sort of activity for at least 30 minutes.

Friday – Workout C
Y-Squat (10 reps)
Close-grip Pushup (8 reps)
Cross Crawl (10 reps)
Stability Ball Hip Extension (12 reps)
Stability Ball Jackknife (10 reps)
Mountain Climber (10 reps)
Wall Squat Hold (60 seconds)
Elevated Push up (8 reps) [In this video, her feet are elevated extremely high, all you need is a small platform of some sort about 6 inches off the ground.]

Note: Rest 30 seconds after each circuit, and repeat 2 more times for a total of 3 circuits.

Saturday – Off Day OR HIIT
If you choose not to do HIIT, make sure to go walking or some sort of activity for at least 30 minutes.

Sunday – Rest Day

Do This Routine For 4 Weeks
If you do this weekly routine for 4 weeks, you will notice a major difference with your body. Keep in mind your goal is to get stronger and faster, you cannot get fatter if you are getting stronger and faster. Also, try to eat a clean diet while using these workouts, because you can never out train a bad diet! Good luck and let me know how this works for you.

Entry filed under: Strength Training, Workout Routines. Tags: , , , , , , , , , , .

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4 Comments Add your own

  • 1. Kelli  |  June 27, 2009 at 6:58 pm

    Okay, I’m starting tonight. I just got back from being on a boat w/ the 2 most adorable and fit teenagers. It’s enough to motivate anyone. Honestly though, It almost wore me out just reading all the exercises. lol. Love all the VS models, that first swimsuit issue gets me motivated.

    Reply
  • 2. admin  |  June 27, 2009 at 7:14 pm

    Great! I am so glad you are going to use this program, I think it will work very well for you ๐Ÿ™‚

    And yes the workouts are a handful, but once you get used to them, it will all be a no brainer! Keep me updated with your progress, I know I have a goal of my own too, we can and will get our Victoria’s Secret bodies ๐Ÿ˜€

    Reply
  • 3. ana  |  June 29, 2009 at 4:06 am

    my dear,i just love ur website:) im going to start tomorrow this exercise plan and keep a balance diet..and see how it goes. easier said than done..hm! cheers and all the best:D

    Reply
  • 4. admin  |  June 29, 2009 at 10:13 am

    Thank you I am glad you like the site! ๐Ÿ™‚
    Good luck with this workout plan, it will be tough but it’s definitely do-able! ๐Ÿ™‚

    Reply

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