Worked out this past Saturday with my wife. We did the following Turbulence Training workout.
Intro Level Workout B
All of the exercises are done in superset or circuit fashion.
Warmup A) Lying Hip Extension 2×5
Warmup B) Kneeling Pushup 2×5
Warmup C) Stability Ball Leg Curl 2×5
1A) Step-ups 2×8 / side
1B) Stick-ups 2X12
2A) Stability Ball Leg Curl 2×8
2B) Kneeling Pushups 2×8/side
3A) Prisoner Squats 2×10
3B) Side Plank 2×10 secs / side
That was followed, at least by me, with Beginner Interval Workout B.
Minute by Minute Type Perceived Intensity Level
1 Warm up 3 out of 10
2 Warm up 4 out of 10
3 Warm up 4 out of 10
4 Warm up 5 out of 10
5 Warm up 5 out of 10
6 Hard 7 out of 10
7 Hard 7 out of 10
8 Easy 3 out of 10
9 Easy 3 out of 10
10 Hard 7 out of 10
11 Hard 7 out of 10
12 Easy 3 out of 10
13 Easy 3 out of 10
14 Hard 7 out of 10
15 Hard 7 out of 10
16 Cool Down 3 out of 10
17 Cool Down 3 out of 10
18 Cool Down 3 out of 10
19 Cool Down 3 out of 10
20 Cool Down 3 out of 10
I don’t recall how long the total workout was. Today I did Intro Workout A and Beginner Interval Workout A. The details are the same as in a previous post. I did the strength portion in 18 minutes. Took a two minute break and then did the intervals on our stationary bike. Total time 40 minutes start to finish. Next workout Sunday the 27th but I will do some walking each of the next two days.
I just finished my breakfast of an orange, an apple and a double handful of raw almonds. I’m currently icing my knees so they won’t give me trouble later.
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