Interval Fat Loss Training: Turbulence Training For Abs
Posted by jag252 on July 30, 2009
The Turbulence Training For Abs Beginner Level Workout
Exercise Descriptions – Beginner Level Workout
• Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.
• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.
• Hold this position for the recommended amount of time, and try to hold it a little longer each workout.
• Lie on your stomach on a mat.
Disclaimer:You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning Specialist (CSCS) provide you with instruction on correct form for all exercises1) Plank – 20 seconds.
• No rest.
2) Side Plank – 10 seconds per side.
• No rest.
3) Bird Dog – 5 repetitions per side.
• Rest 1 minute before repeating this circuit.
• Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.
• Raise your right hand and left leg simultaneously while keeping your abs braced.
• Point your right arm straight out from your shoulder and your left leg straight out from your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldn’t have fallen off). Your back should be flat like a table.
• Hold for 3-5 seconds and then slowly lower without rotating your pelvis.
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