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I am about to show you what could possibly be the most taxing and effective circuit training fat burning workout in the I don’t really know for sure but hundreds of workouts in the Turbulence Training program.
This is the Turbulence Training Gauntlet Workout C. This is the 5, 10, 15 program. There are 6 exercises in this workout. What you are going to do is go through 5 circuits of this program. The first time through, you are going to do 5 repetitions per exercise, the second time through will be 10 repetitions and the third time will be 15 repetitions. Next, you’ll go back to 10 repetitions and then finally, 5 repetitions. This is called a ladder pyramid style.
The first exercise is a kettlebell snatch. You will start out doing 5 reps per side the first time through. In week 1, I recommend you only go through 5, 10 & 15 or even just 5 & 10. Always give yourself a nice easy workout in the first week of any program because you don’t want to be too sore.
Swing the kettlebell back, drive up and punch. Switch hands and do 5 on the other side. Once you are done with those, move right into 5 vertical jumps. Hands are either in a prisoner hold, down at your sides or straight up.
Next, move into T-pushups (5 on each side) alternating sides. You always want to do a warmup before you start, but the 5 reps is a good warmup in itself.
We’re going to hit the upper body some more with regular chin-ups with an underhand grip. If you are in the 15 rep round and you can’t do them straight, you might just do them in chunks until you are at 15.
Next move into prisoner forward lunges. Put your hands up behind your head, step forward and drive back up. You will do all reps on each side.
Decline close-grip pushups are next. Put your hands on the floor, shoulder width apart. Feet are up on the bench, tuck your elbows tucked into your side. Lower your body down and really focus on your triceps as you drive up.
Finally, you will do kettlebell swings to finish up. Grab the kettlebell with both hands and swing back and drive up.
This workout is going to be easy in the first round, fairly easy in the second round, 15 will be tough. This workout also depends on how light of a kettlebell you use. If you use a light one, you’ll be able to get through it, but if you go too heavy, you probably won’t be able to make it through the entire workout. Use a lighter kettlebell your first time through to help you gauge your intensity and where you need to be at for the next one. Only go through the first 3 rounds your first time.
That’s it for the entire Turbulence Training Gauntlet program. It is the most challenging program I’ve put out in a long time. Train smart and conservative (only do one round of the circuit of workout A & B your first time through).
If you don’t feel like you are aready for it, there is nothing wrong with moving to a different workout and coming back to this when you are ready.
