Wk 1/Day 2 - Couch to 5km / Turbulence Training B

Well, today was Day 2 of the Couch to 5km program, just the same as the other day, and will be the same again on Friday. Thank god it's only 3 days a week. This morning just the thought of trudging around the same area in the dark just failed to excite me.. still, I did it. Pushed myself a bit harder, and thought I was almost likely to puke at the top of one of the hills :-p Yeah!



Yesterday I did Workout B - which again is followed by 20 minutes of intervals.



Kristy - With Turbulence Training there are a HEAP of workouts that you can use - there are some with equipment, and loads of just bodyweight workouts. Definitely worth a look, but I can't say I'm any type of expert on it, so here are some links & info for you:

Fat Burning Bodyweight Circuit Exercises By line:
By Craig Ballantyne, CSCS, MSURL: Turbulence Training for fat loss

Turbulence Training for Fat Loss
When you travel, you worry about missing your workouts and eating poorly...So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)...and bodyweight circuits for "no-equipment fat burning".
And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we'll focus on replacing intervals with bodyweight circuits.
To do a bodyweight circuit...
a) Pick 3 lower body exercises
b) Pick 3 upper body exercises
c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises
d) Rest a minute.
e) Repeat 2-3 more times until you are done 20 minutes

For example, this is a great circuit that doesn't need any equipment
1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)

Whew. That's pretty advanced...for a beginner, we'd slow it down like this and take some breaks between exercises...
1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)

Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.

About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss