Turbulence Training Workouts

Turbulence training is a type of workout that builds muscle by using short but intense workouts to burn fat while building muscle. It was created by Craig Ballantyne, a body trainer and certified strength and conditioning specialist. The workouts can differ according to the body part you are working on and your abilities, but a few workouts are available for you to try turbulence training.

  1. Typical Turbulence Training

    • A typical Turbulence training workout takes no more than 45 minutes and should be done three to four days a week. It should consists of five minutes of warm up, approximately 15 minutes of strength training and 15 minutes of interval training.

    Time Saving Turbulence Workout

    • For a quicker Turbulence workout, you can do as little as 15 minutes by doing a repeating circuit. In 15 minutes, repeat this sequence as many times as you can. Ten squats while holding body weights, five push-ups and five lunges on each lung comprise one circuit.

    Sample Generic Workout

    • Do each set and rest for a minute in between. Repeat a total of three sets of each exercises before moving on to the next. After each workout, run three to six 15-second sprints. Exercise 1 is stepping up onto a bench high enough so that your leg is forced to come up to a 90 degree angle. Next, do sets of chin ups, six chin ups in each set. Third, holding dumbbells in each hand, perform eight squats. Eight dumbbell rows with the heaviest set you can hold will be your next exercise. Finish up with side planks and then lunges, eight of each comprises a set.

    Guidelines

    • After every 12 weeks, make sure to take a week off for recovery purposes. When performing exercises, take two seconds to lower, pause and take one second to lift back up. Do each set three times before moving on to the next exercise. Make sure to follow up workouts with stretching. Never skip a warm up.