Monday, June 8, 2009

Turbulence Training Intermediate Bootcamp Workout


We had a fabulous weather weekend finally here in the Northeast - perfect for a good ole' fashioned outdoor bootcamp workout (who needs a fancy gym anyway?).

For those of you at an Intermediate level, here's a sampling from the Turbulence Training Bootcamp workout series:

Workout A – Turbulence Training Bootcamp Workout #3 – TT Intermediate Intensity

Make sure to listen to the call for more details on all of the exercises and why I put the workout together in this order…Each exercise is done for 30 seconds.

Warm-up (30 seconds per exercise) – 10 minutes
Jumping Jacks
Prisoner Squat
Plank-to-Pushup
Cross Crawl
Waiter’s Bow
Shuffle
Rest 1 minute before repeating 1 more time.

TT Strength Circuit (30 seconds per exercise) – 5 minutes
Pushups
Split Squat (30 seconds per side)
Rest 1 minute before repeating 1 more time.

TT Big 5 Conditioning Circuit (30 seconds per exercise) – 10 minutes
Chops
Close-grip Pushup
Stick-up
Reaching Lunge (30 seconds per side)
Side Plank (30 seconds per side)
Rest 2 minutes before repeating 1 more time.

Water Break – 1 minute

TT Depletion Circuit (30 seconds per exercise) – 10 minutes
Side-to-Side Jumps
Pushup
Y-Squat
Cross-Body Mountain Climber
Diagonal Lunge
Jumping Jacks
Rest 2 minutes before repeating 1 more time.

Water Break – 1 minute

TT Total Body Abs Circuit (30 seconds per exercise) – 5 minutes
Grasshopper Pushup - (check out the pushup variations video below for exercise technique)
Plank on 1-Foot (30 seconds per side)
Cross Crawl
Rest 1 minute before repeating 1 more time.

If you give this workout a try, would love your feedback - especially if you typically head to the gym for your exercise. How does this workout compare to your typical regime?

Train hard; stay strong.

Peace.

Susan

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2 Responses to "Turbulence Training Intermediate Bootcamp Workout"
  1. Fred said...
    June 9, 2009 at 4:30 PM

    Hey Suz! Nice post!
    Just what I was looking for as a matter of fact! Trying to line up some good body weight combos...
    Thanks for the post!!!
    Hope you're doing great!

    Su companero,

    Fred

  2. Susan said...
    June 10, 2009 at 9:09 AM

    I'm so glad to hear that Fred. I've really been struggling with whether or not I can keep CFB up and running right now while I work thru these health issues.

    Glad to be able to post something of use.

    Thanks, as always. Means a TON to me!!

 

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