A great full body workout.

This is a great full body workout that is both short and sweet. With all of our busy lives, and especially now that we’re into one of the busiest times of the year, it’s great to know that there is a great full body workout that is effective without taking up too much of your valuable time.  It is part of the Turbulence Training program.

Warm up:

  • Prisoner Squat 12 reps
  • Push up 10 reps
  • Stick up 10 reps
  • Spiderman climb 6 reps per side
  • Perform this warm up 2 x through with a 30 second rest in between circuits.

Workout A:

  • Superset #1
  • Dumbbell split squat 8 reps per leg (2-0-1) tempo, 30 seconds rest.
  • Dumbbell chest press 8 reps (4-0-1) tempo, rest 1 minute before repeating the superset two more times.
  • Superset #2
  • Dumbbell row 20 reps (1-0-1) tempo, no rest
  • Dumbbell 1 arm shoulder press 15 reps per arm (2-0-1) tempo, no rest.
  • Perform each exercise ONLY ONCE.  Rest 1 minute and move to superset #3.
  • Superset #3:
  • Lying dumbbell triceps extension 10 reps (2-0-1) tempo, no rest.
  • Chin up 8 reps (3-0-1) tempo.  Rest 1 minute before repeating 1 more time for a total of 2 supersets.
  • Ab circuit:
  • Stability ball rollout 10 reps (2-0-1) tempo, no rest.
  • Stability ball jack knife 15 reps (2-1-1) tempo, no rest.
  • Cable chop or medicine ball chop 10 reps per side (2-0-1) tempo
  • Rest 1 minute and repeat 2 more times for a total of 3 supersets.
  • Make sure you remember to stretch.
  • Today I finished this workout and performed a HIIT session.
  • Warm up for 5 minutes
  • 1 min high intensity (18-20 level) on the Stairmaster
  • 1 min med/low intensity (13 level) on the Stairmaster.
  • Perform this for approximately 20 minutes.
  • I love this as a great full body workout because it incorporates the whole body and really burns tons of fat.
  • Happy training!!!

 

This entry was posted in Fitness, Personal health, Women's health and tagged , , , , , , by Teresa. Bookmark the permalink.
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About Teresa

I was born and raised in Vancouver, BC. You could say I was one of the “originals”. LOL!! Growing up, I watched my mom bake and cook various delicious dishes and wanted in on the action. When I was five I received my very own miniature baking sheet and tart pan. I remember making tiny “Barbie size” buns and mini cinnamon crescents among other delicious goodies. With much anticipation and joy, I watched and waited for them to rise and bake. I was thoroughly ecstatic when I saw the perfectly golden pastries coming out of the oven. Those were humble beginnings and as time went on, they evolved into much more sophisticated culinary fare. One particular thing that was instilled into me at an early age was the need to “revamp” the recipe and make it healthier. My mom was a firm believer in using less sugar and less butter in her baking. She would also add different ingredients to better improve the flavor and health benefits of whatever she was baking. Much of her skills and talent have transferred onto me in which I’m very thankful for. I have also watched many episodes of CityLine and Martha Stewart which further developed my cooking and baking skills. Whenever I bake, I like to use the finest ingredients. These include a wide variety of ancient grains and gluten free flour. I love to experiment with old family classics and marvel at the “fabulicious” outcomes! Yum! Yum! My other passions are fitness and fashion. I am a fitness model who thrives on being healthy, remaining youthful and in optimal shape. I love to train my body hard and incorporate good nutrition and supplementation to go along with it. I have studied many interesting topics on health and nutrition along with diet and exercise plans from some of the top coaches/personal trainers in North America. I love to share my knowledge from what I have learned and pass it on. Remember this: Knowledge is power only when you use it.

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