Craig Ballantyne's Beginner Bodyweight Turbulence Training

by Craig Ballantyne

• Workout 3 days per week alternating between workout A and workout B.
• Train intervals 3 days per week. These can be done after strength training or on non-strength training days. Make sure you have at least 1 full rest day per week.
• 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 each Superset, do one set of the first exercise followed immediately by the next (A1 & A2).
– Beginners & Intermediate: Rest 30 seconds after completing the exercises in the Superset (i.e. after A1 & A2).

Workout A
A1) Lying Hip Extension
(3 sets x 8 reps) 2-0-1
A2) Plank (3x15 seconds)
B1) Prisoner Squat (3x12) 3-0-1
B2) Bird Dog (3x5) 1-3-1
C1) Kneeling Pushup (3x8) 2-1-1
C2) Side Plank (3x5 sec per side)
D1) Band Pull (3x15) 2-0-2
D2) Ab Curl-up (3x15) 2-0-1

Workout B
A1) Bodyweight Step-ups (3x8) 2-0-1
A2) Stick-up (3x8) 2-1-2
B1) Split Squat with Front Foot Elevated (3x8) 2-0-1
B2) Kneeling Close-grip Push-up (3x8) 3-0-1
C1) Bicycle Crunch (3x20) 2-0-1
C2) 1-leg Hip Extension (3x8) 2-0-1