Craig Ballantyne's Intermediate 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).
– Advanced: Rest as little as possible

Workout A
A1) Pushups (3x15) 2-0-1
A2) Inverted Row (3x8) 2-0-1
B1) 1-leg Squat (3x8) 3-1-1
B2) Bicycle Crunch (3x30) 2-0-1
C1) Bulgarian Split Squat (3x8) 2-1-1
C2) Elevated Pushup (3x8) 2-0-1
D1) Reaching Lunge (3x8) 2-0-1
D2) Mountain Climbers (3x12) 1-0-1
Workout B
A1) 1-leg Deadlift (3x8) 2-1-1
A2) Chin-up (3x6) 3-0-1
B1) Step-ups (3x12) 3-0-1
B2) Slow Pushup (3x10) 2-2-1
C1) Prisoner Lunge (3x8) 2-1-1
C2) Side Plank (3x20 seconds)
D1) Close-grip Pushups (3x10) 2-0-1
D2) Plank (3x45 seconds)