WORKOUT A---> not for crowded rush hour gym times

I had been looking forward to trying out the Turbulence Training of Craig Ballantyne. This training schedule is supposed to operate on supersets and to train all parts of the body and hit the abs!

At 32, I can say my body is still physically in good shape, and I can manage new routines, but ironman and flexible gym buff I am not.



Last night, I was having second, third and more hesitant thoughts about heading over to RSC. But being reminded of the waste of moeny I spent each month paying for the membership, plus the gnawing sense of eagerness to pump up my routine got the better and me.



I expected there were few lockers empty and I was glad to see, I still have my favorite locker area near the showers empty.



I whipped out my handmade workout card and took a moment to digest the routine, before I started .



I am posting here in verbatime the full contents of the Turbulence training for your reference:



NOTE: This workout originally ran in Men's Fitness magazine, but I've actually improved the workout just for you! Always looking out for my TurbulenceTraining.com subscribers.Workout Guidelines
· Workout 3 days per week alternating between workouts A &B. Rest 1 day between sessions.
· In week 1, you will follow an A, B, A schedule. In week 2, a B, A, B schedule. In week 3, an A, B, A schedule, and in week 4, a B, A, B schedule.
· Each pair of exercises constitutes a "Superset". In eachSuperset, do one set of the first exercise followed immediately by the next (1A & 1B) and then repeat.
· Rest 1 minute after completing the exercises in theSuperset (i.e. after 1A & 1B).
· Repeat each Superset until you've completed a total of three sets of each exercise in the pair, then move on to the nextpair.
· Use a 2-0-1 lifting tempo for all exercises (except for any holding exercises like the plank). Take 2 seconds to lower the weight, pause briefly, and then take 1 second to lift the weight.
· Finish each workout with stretching for the tight musclegroups only.
· For full exercise descriptions and photos, see the TurbulenceTraining manual.Warm-up
· If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.
· Never skip a warm-up.
o Perform this circuit 2x's using a 2-0-1 tempo:- 10 reps of bodyweight squats or step-ups- 20 seconds for the plank - 8 reps of kneeling pushups or regular pushups - 10 reps of inverted bodyweight rowing exercise or band pull
- Perform 2 warm-up sets for each exercise in the first Superset.- 1 set of 8 reps with 50% of the weight you will use in your"real" sets.- 1 set of 8 reps with 75% of the weight you will use in your"real" sets.
Turbulence Training Interval Training Guidelines
· Research has shown that interval training is very effective for fat loss.
· It is recommended that the stationary cycle be used forinterval training because it allows for an easy transition betweenwork and recovery.
· Finish each interval workout with stretching for the tightmuscle groups only.
Beginner Interval Workout:· Warm-up for 5-minutes. · Perform an interval by exercising for 30 seconds at a hardpace (at a subjective 7/10 level of intensity) - i.e. fast walking.· Follow that with "active rest" for 90 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity) - i.e. slow walking.· Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.
Advanced Interval Workout· Warm-up for 5-10 minutes. · Perform an interval by exercising for 30 seconds at a very hard pace (at a subjective 9/10 level of intensity).· Follow that with "active rest" for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity).· Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.
Workout A
1A) Wide-stance Squat (8 reps)- Set your feet 4-6 inches wider than shoulder width, your toes pointed forward.- This superset works best if performed in a squat rack that also has a chin-up bar.
1B) Chin-ups (6 reps)- If this is too hard, perform a Reverse-grip Lat Pulldown.- Rest 1 minute and then go back to Squats.- Do this Superset 3 times and then move on to the nextSuperset.
2A) Barbell Step-ups (8 reps per leg)- Use a step that's high enough so that your knee is bent 90 degrees.- If you have to use DB's for the step-ups, take an extra 30seconds rest when going from the step-ups to the rows.
2B) DB or Barbell Row (8 reps)- Keep your lower back naturally arched.- Rest 1 minute and then go back to Step-ups.- Do this Superset 3 times and then move on to the nextSuperset.
3A) Side Plank (5 reps per side)- Contract and brace your abs for 10 seconds per repetitionwhile keeping your body in a straight line.
3B) Stability Ball Jackknife (12 reps)- Rest 30 seconds and then go back to Side Plank.- Do this Superset 3 times and then go to the Intervals.
Workout B
1A) Low-Incline DB Chest Press (8 reps)- Set the incline to one notch above the flat-bench position.
1B) DB or Barbell Romanian Deadlift (8 reps)- Keep your lower back naturally arched for the entiremovement.- Rest 1 minute and then go back to 1A.- Do this Superset 3 times and then move on to the nextSuperset.
2A) DB Close-grip Chest Press (8 reps)- Push the dumbbells straight up, not together.
2B) DB Rear-deltoid Lateral Raise (8 reps)- Keep a tight arch in lower back and lean forward as far as possible. - Perform this exercise extra slowly so that you don't usemomentum.- Rest 1 minute and then go back to 2A.- Do this Superset 3 times and then move on to the nextSuperset.
3A) Elevated Push-up (12 reps per side)- Place one hand on a 4-inch step or box and lower your body asfar as possible.
3B) Stability Ball Rollout (15 reps)- Keep your body in a straight line at all times--don't allow your back to round or bend backward.



I was able to do the warmup part nicely.



The problem is to superset workout a. I had to have exclusive use of the smith machine, which happened to be occupied by another guy doing his routine.

I was forced to forego the routine and proceed with the other exercises in Workout A and jump to Workout B so as not to waste my time waiting.



The stability ball rollout and the jacknife stability ball is most challenging, I kept falling off the ball, and not having someone to correct my form is a challenge.



I did not do the step up with DB, and I didnt do the one arm pushup on step board, I feel foolish to pose with only one arm and not be able to bring up my body after that.



I've learned to swallow my pride and come back tomorrow to practice this routine IN the MORNING where I would have presumably more space to workout.



But I felt better to push my legs, my abs and do chinups, my problem areas more.



Always, yes, I do catch myself scanning for guys with well formed abs and legs and wish I had the stamina to be like that. And I know I will get there.



The day-after-gym feeling persists, with a left stiff shoulder pain, it hurts when i turn my head to the left, a sharp pain can be felt near myshoulder blade. Sleeping early did help ease some tiresomeness but this pain is still there.



A massage would be grrreat to release this tension.