TURBULENCE TRAINING INTERMEDIATE LEVEL WORKOUT A

TTFL INTERMEDIATE WORKOUT A from Turbulence Training on Vimeo.

Warm-up Circuit
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.
Prisoner Squat – 12 repetitions
Pushup – 8 repetitions
Stability Ball Leg Curl – 12 repetitions
 Rest 30 seconds

Warm-up Superset
1A) DB Split Squat – 8 reps using 75% of the weight you will use in your “real” sets.
No rest.
1B) DB Incline Press – 8 reps using 75% of the weight you will use in your “real” sets.
Rest 1 minute and move on to Superset #1

Superset #1
1A) DB Split Squat – 8 repetitions per side
No rest.
1B) DB Incline Press – 8 repetitions
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) Stability Ball Leg Curl – 15 repetitions
No rest.
2B) Pushup – 15 repetitions
 Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #3
3A) Stability Ball Jackknife – 10 repetitions
No rest.
3B) DB Rear-Deltoid Raise – 10 repetitions
Rest 1 minute & repeat 2 more times for a total of 3 supersets.