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Turbulence Training 30 Minute Bootcamp Workout

Posted Aug 20 2009 10:12pm
It's hard to believe that in less than 2-weeks it will already be September. This summer has really flown by and I hope you've had a chance to take advantage of some outdoor workouts!

Remember, you do not need any fancy equipment to start incinerating fat! What you do need is a plan, some motivation (it will be jeans weather soon!) and 30 - 45 minutes, 3 times per week.

It also doesn't hurt to have an interval timer. On that note, The Catapult Fitness Blog (CFB) review team is out pounding the heck out of our new Gymboss. Stay tuned for that review, coming soon to CFB.

Now, on to the workout!

Warm-up (30 seconds per exercise) – 5 minutes

  • Jumping Jacks
  • Pushup
  • Stick-up
  • Running in Place
  • Rest 1 minute before repeating 1 more time.

TT Strength Circuit (30 seconds per exercise) – 5 minutes

  • Vertical Jump
  • Spiderman Pushup
  • Rest 1 minute before repeating 1 more time.

Water Break – 1 minute

TT Tabata Exercises– 10 minutes

  • BW Squats – 20 seconds BW squats plus 10 second walking recovery x 8 rounds
  • Rest 2 minutes and take water break
  • Touchdown Forward Lunge plus pushups – 20 seconds touchdown forward lunges plus 10 seconds pushups x 8 rounds

TT Total Body Abs Circuit (30 seconds per exercise) – 5 minutes

  • Spiderman Climb
  • Plank on 1-Leg (30 seconds per side)
  • Burpee
  • Rest 1 minute before repeating 1 more time.

Cool-down, Stretching & Water Break – 5 minutes

Remember that the body is extremely adaptable and will eventually stop responding to a certain exercise protocol irrespective of the level of intensity. I’ve seen the greatest results in regards to fat loss when varying workouts every 3 – 4 weeks.

Because it's important to have a plan, I started using Turbulence Training back in February 2008. I've since lowered my weight from 138 lbs to 121 lbs and my bodyfat from 32% to 21%.

Whether you're planning on working out outside, at home, or getting ready to head back to the gym to start moving some iron, there is a Turbulence Training workout for you.

If you have been thinking about giving Turbulence Training a try, or if you're already a Turbulence Training convert and would like to add a new program to your workout, don't forget to enter the CFB Turbulence Training Sweepstakes!

One lucky Catapult Fitness Blog reader will receive $10.00 (US currency) to apply to the Turbulence Training Workout of your choice(note: the cost of a monthly workout is $9.95 US, but you can use the $10.00 to apply to a multi-month or annual package).

You can click on Turbulence Training to see what workouts are available.

This contest is open from Tuesday, August 18, 2009 through 11:59 pm ET, Monday, August 24, 2009. The winner will be selected at random and the name will be announced on Tuesday, August 25, 2009 here on CFB.

You must be age 18+ to be eligible for this sweepstakes.

To enter, leave a comment on this posting or HERE stating which Turbulence Training workout you're interested in trying.

Train hard; stay strong.



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