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!!!
