It’s Friday!
So I got a special kettlebell/dumbbell/body weight weekend workout for you.
Let’s get right to it –
Intermediate Workout C
from the NEW Turbulence Training 2.0
Warm-up Circuit:
– Go through 2 times with no rest between exercises.
– Rest 20 seconds between circuits.
o Prisoner Squat – 20 seconds
o Pushup or Kneeling Pushup – 20 seconds
o Stability Ball Leg Curl – 20 seconds
o Band Pull – 20 seconds
Circuit #2
1A) Goblet Step-Up (use KB and bench/box to step up) – 30 seconds per side
– 15 seconds rest/transition.
1B) T-Pushup (alternating sides) – 30 seconds
– 15 seconds rest/transition.
1C) KB Swing – 30 seconds
– Rest 30 seconds & repeat 1 more times for a total of 2 circuits
Circuit #2
2A) 1-Arm KB/DB Squat & Press – 40 seconds per side
– 20 seconds rest/transition.
2B) KB/DB Renegade Row (alternating) – 40 seconds
– 20 seconds rest/transition.
2C) Suspension Y’s or DB Rear-Delt Raise – 40 seconds
– 20 seconds rest/transition.
2D) Suspension Curls or DB Curls with Palms-up – 40 seconds
– Rest 30 seconds & repeat 1 more time for a total of 2 circuits
Circuit #3 (to finish)
3A) Narrow-Stance Bodyweight Squat – 20 on, 10 off x 4 rounds
3B) Jumping Jacks – 20 on, 10 off x 2 rounds
3C) Narrow-Stance Bodyweight Squat – 20 on, 10 off x 4 rounds
3D) Jumping Jacks – 20 on, 10 off x 2 rounds
WHEW … that one might look simple on paper … but it’s a SMOKER! You’re going to be TOAST after that circuit #2 🙂
Enjoy, and have a great weekend –
– Forest Vance, MS, RKC
PS – If you liked the workout above, you should check out the full TT 2.0 program.
The original Turbulence Training program was actually the first product I purchased personally online about five years ago … and since, Craig’s training methods and ideas have had a HUGE impact on the way I train myself and others and put my workouts together in general.
The 2.0 version is a big improvement on the original version and is a lot more user friendly. Plus it’s all follow-along video based, and I know that’s something that a lot of folks really like.
Check out the full TT 2.0 program by clicking here
The program includes:
- 24-weeks of follow-along, fat-burning workout videos. Craig and his team of TT trainers go through every repetition of every exercise
- with you – all in just 30 minutes per session!
- The NEW and IMPROVED 10-year Anniversary Edition of Turbulence Training (complete training manual with exercise charts, photos, and
- descriptions)
- Amazing new versions of classics like TT Thermogenic-30 and TT for Buff Dudes and Hot Chicks
- Five brand NEW 4-Minute Miracle workouts that you can do anytime, anywhere for a TT fat burning boost
- The new and improved Turbulence Training Nutrition guide to deliver you the total fat loss package you need to transform your body
AND it’s over 50% off at the moment (last time I checked Craig had bumped the price down even lower than it was a couple of weeks ago)