Train With Intervals A Fat Burning Circuit Training Workout

This is Workout A from the Turbulence Training (click the link for my review and to see this workout on video) 2K10 Program. We are going to start out with 3 mini bodyweight circuits and perform them 8 times each with 1 minute of rest in-between each exercise

1) Jump Squats - Legs are hip with apart, squat down and jump up as high as possible, keeping your hands behind your head. As soon as you land, jump up again. Repeat 15 times.

2) Pushups - Place the hands on the floor slightly wider than shoulder-width apart and you feet on a bench. Lower down and to return to the start position. Keep your body in a straight line at all times. Do as many times as you can 1 time short of failure. For example, if you normally do 15 then you will only do 14 in that set.

3) Satiability Ball W,Y,T.- Lie on your chest on the ball and stick your arms out in front of you. Squeeze the muscles between your shoulder blades and tuck the elbows back into your sides in a W position. Then, stick your arms out in a Y-position with thumbs up. Squeeze the muscles between your shoulder blades and raise your arms a few inches. Slowly return to the start position. Then, stick your arms out in a T-position with thumbs up. Squeeze the muscles between your shoulder blades and raise your arms a few inches. Slowly return to the start position.

Next exercise is a superset using a barbell squat or a dumbbell split squat going nice and slow on the way down for 3 second of eccentric movement. Followed with 3 supersets add a crash set or a drop set. Decreasing your weight by 25%, for 8 more reps.

1) Barbell Squats. Set the bar up at chest level rack. Step under the bar take it off and take 2 small steps back. Your feet should be shoulder-width apart in a narrow stance. Push your butt backward and sit back into a chair count to 3 as you squat down. Return by pushing through your heels to start position.

2) Dumbbell Split Squats. Hold a light dumbbell in each hand. Step forward with one leg, taking a slightly larger than normal step. The back knee should be bent. Counting to 3 lower your body until your front thigh is parallel to the ground. Drive back up to the upright position. Perform all reps for one leg and then switch.

3) Stability Ball Ab Pike. Start in a Jack Knife position feet on the ball body is in a straight line with abs braced. Roll the ball as close to your chest as possible by contracting your abs . Pause and then return the ball to the starting position by rolling it backward. Counting 2 seconds on the way up and 2 seconds as you roll the ball back. For 8 repetitions.


For the next mini exercise circuits - You will complete 3 rounds with 1 minute of rest in-between.

1) 1-Leg Hip Extension, lie on your back with your knees bent and feet flat on the floor. Lift one leg off the floor and hold it. Slowly lower your hips down until they are an inch above the ground driving through your heel. Perform all reps for one leg and then switch sides. 15 reps on each side.

2) 1-Leg Stability Ball Leg Curl. If you cant perform a 1-legged, then perform a 2-legged ball curl. Lie on your back with your feet on a Stability Ball. Bridge your hips up by contracting your glutes. Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips with only one leg while keeping your hips bridged. Pause and slowly return the ball to the start position while keeping the hips bridged. Complete 10 reps each side.


3) Stability Ball Plank. In a plank position put your elbows on the ball. Your body should form a straight line from your shoulders to your ankles. Hold the plank position for 45 sec. According to Mens Health Magazine this is 30% harder than a regular plank for abdominal.


To finish off Workout A with kettelbell swing. If the is the first time you do this exercise, perform this only 5 times and work your way up to 10. You will perform this exercise for 40 seconds with 20 seconds for recovery for 10 repetitions


Kettel Bell Swing - Stand with your feet shoulder width apart holding the kettle bell in two hands. Squat and swing the weight between your legs. Explode up thrusting your hips forward. Swing the kettlebell to shoulder height. Brace your abs and control the descent. That is it for Workout A. Do a little stretching and come for Workout B.

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