Well it is the end of my first week on Phase 1 of my gut to cut training. I am absolutely loving this TT Program. On paper it looks so easy, then I hit the gym and I’m pushing my body like I’ve never pushed it before. It truly is a fantastic feeling of accomplishment after completing each workout.
On to the workout.
The first thing I always do is warmup. The quickest road to injury is not to warm up your body before doing any physical activity. To warmup I complete this circuit 2 times, which brings my body to a light sweat.
Warm up (2 times through this circuit and these are all body weight exercises)
Y-Squat for 10 repetitions
Decline Push ups for 10 repetitions
Prisoner Forward Lunge for 10 repetitions/per leg
Stability Ball Jackknife for 10 repetitions
Sometimes I start this circuit with 3 minutes on the treadmill. 1.5 minutes @ 2mph and 1.5 minutes @ 3mph.
Workout:
Workout notes: Warm up, perform 2 sets of each exercise in the first set. Start with 50% and then 75% of your real set weight. Perform 8 repetitions for each warm-up set. The letters represent Supersets, ie: complete set 1 of A1 and move to set 1 of A2 without resting. Rest 30 seconds before completing the next set in the Supersets and 1 minute before moving onto the next Superset exercises.
A1: Dumbbell Squat: 4 Sets, 15 repetitions, 40lbs (each hand)
A2: Spiderman Push up: 4 Sets, 12 repetitions
B1: Dumbbell Row: 3 Sets, 6 repetitions, 60lbs
B2: Bulgarian Split Squat: 3 Sets, 15 repetitions
C1: Dumbbell Incline Press: 3 Sets, 8 repetitions, 45lbs (each hand)
C2: 1-Leg Romaine Dead Lift: 3 Sets, 8 repetitions
Interval Training (Treadmill, but choose a cardio machine your are comfortable on):
3 minute warm up @ 3mph
2 minutes @ 7mph
2 minutes @ 3mph
2 minutes @ 7mph
2 minutes @ 3mph
2 minutes @ 7mph
2 minutes @ 3mph
2 minutes @ 7mph
2 minutes @ 3mph
3 minutes cool down @ 2mph
(Most people blow off the cool down at then end of their work out. Cooling down is very important as it brings the blood back from your muscles to your heart. Without cooling down you could have a heart attack. Not a great way to end your workout I’d say.)
I completed this workout on November 27, 2007. You can download the Adobe PDF spreadsheet for your own use here. For a complete explanation of how to do these exercises, join the Turbulence Training site. You will find written explanations along with video demonstrations by Craig Ballantyne.
Please check back in a few days for Phase 1 - Workout B.
Please note that I am in no way a personal trainer or have any schooling or training for being a personal trainer. Please seek the advise of a professional before starting any exercise routine. They will be able to guide you through proper form for each exercise and what you are capable of completing for a workout based on their analysis of you current health.
