Turbulence Training 6-Month Bodyweight Program: Phase 1

I spent this Sunday morning perusing all 107 pages of Craig Ballantyne's 6-Month Turbulence Training Bodyweight Manual.

As many of you already know, I'm a huge fan of functional, bodyweight exercises and circuits as, combined with high intensity interval training (HIIT), this type of workout simply incinerates bodyfat.

Craig's program, which consists of 6 Phases, is really quite outstanding and he is letting me share Phase 1 of the program with Catapult Fitness Blog readers.

TURBULENCE TRAINING BW PHASE 1 WORKOUTS

• Warm ups are built in to each of the circuits
• Interval training is optional after the workouts
• The first time you do the program, do only one circuit. In subsequent workouts you can complete up to 3 circuits.

Monday:
Circuit Workout A

• Prisoner Squat (15 reps)
• Jumping Jacks (40 reps)
• Plank (45 seconds)
• Stability Ball Leg Curl (15 reps)
• [Incline] Pushup (12 reps)
• Side Plank (20 seconds)
• Sumo Squat (15 reps)
• [Beginner] Inverted Row (8 reps)

Interval Workout A

Tuesday:
Do 30 minutes of a fun activity

Wednesday:
Circuit Workout B

• Step-up (12 reps)
• Siff Squat (20 reps)
• Off-set Pushup (8 reps)
• Split Squat with Front Foot Elevated (10 reps)
• Plank on Ball (20 seconds)
• Reverse Lunge (10 reps)
• [Assisted] Chin-up (8 reps)
• Stability Ball Rollout (10 reps)
• Stick-Up (12 reps)
• Bird Dog (5 reps)

Interval Workout B

Thursday:
Do 30 minutes of a fun activity

Friday:
Circuit Workout C

• Y-Squat (10 reps)
• Close-Grip Pushup (8 reps)
• Cross Crawl (10 reps)
• Stability Ball Hip Extension (12 reps)
• Stability Ball Jackknife (10 reps)
• Mountain Climber (10 reps)
• Wall Squat Hold (60 seconds)
• [Beginner] Inverted Row (12 reps)
• Elevated Pushup (8 reps)

Saturday and Sunday are rest days.

I've received several emails from people asking me how I learned about Craig and the Turbulence Training program. It was actually while listening to one of Jillian Michaels podcasts on KFI that I was first introduced to Craig's program. You can hear a clip of that podcast HERE.

Train hard; stay strong.

Peace.

Susan