My Hardcore Turbulence Training Workout

Posted on 15. Jan, 2009 by in Exercise

Today is the end of my second week in a new Turbulence Training workout program designed by Craig Ballantyne. This new workout is really tough and has some exercises that I haven’t even heard of. It is called Fusion for Fat Loss (FFL). It consists of 3 different workouts, A, B, and C, which I’m supposed to do every other day, three times a week. For my schedule, I do workout A on Sunday, workout B on Tuesday, and workout C on Thursday.

The word “Fusion” in the title pertains to the principle behind the workout which makes use of non-competing supersets. Non-competing refers to two exercises, one for the upper body and one for the lower body, that are both performed in one set (superset) without rest. This will all become clear to you later. Workout C, which I am doing today, is by far the toughest Turbulence Training workout I have done even though it does not have a lot of weights involved.

How is it possible? Instead of doing cardio or interval training at the end of the strength training workout, Craig created what he calls, “body weight (BW) cardio.” It’s basically a set of exercises that uses your body weight and gets your heart rate up because the rest is minimal in between exercises, if any.

Ok, if I’ve confused you enough, here is workout C of Fusion for Fat Loss (FFL):

Superset 1:
Dumbbell (DB) Split Squats (back foot elevated) 8 reps by 30 lbs (total weight) or 3x8x30
Pull-ups 3×5
Rest 1 minute and repeat 3 more times then, move on to superset 2.

Superset 2:
Close-grip DB Press 3x8x20
Siff Squat 3×20
Rest 1 minute and repeat 3 more times then, move on to superset 3.

Superset 3 (BW cardio):
DB Diagonal Lunge 2x8x30 (total weight)
Off-set Push ups 2×20
I-leg Deadlift 2×8
Spiderman Climb 2×20
Bicycle Crunch 2×40
Plank 2x60seconds
Rest 1 minute and repeat 1-2 times more.

This workout is going to have you sweating buckets. When I did this one last Friday, my abs and biceps were sore like crazy!

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