Home Fitness 101

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This is the Turbulence Training intermediate workout program warm-up. This includes 3 bodyweight exercises done in circuit fashion, rest 30 seconds, and then repeat the circuit one more time.

Starting with prisoner squats, place your hands behind your head as though you were being arrested, with your elbows back at all times and your shoulder blades together. Next, have your feet slightly wider than shoulder width apart and then squat to parallel and come back up. So, keep your head and chest up and go nice and slow on the way down, and then squeeze your butt and drive up. Perform 12 repetitions.

Now you’ll immediately move on to pushups or kneeling pushups for 8 repetitions. With your body in a straight line and abs braced, bring your chest to the floor, using a strong push on the way up.

The final exercise in the Intermediate warm-up is the stability ball leg curl for 12 repetitions. With your heels on the ball, hips bridged up, curl in with your hamstrings and then back out. Be sure to keep your body in a straight line during this movement.

After you’ve finished all the repetitions for the stability ball leg curl, rest 30 seconds, and then repeat the circuit one more time.

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Tags: ab, abs, belly, bodyweight, burn, exercise, exercises, fat, fitness, gain, lose, loss, muscle, pack, six, training, turbulence, weight, workout, workouts

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