Turbulence Training

CIRCUIT A
- 3 Exercises for 3 Rounds
- 30 Seconds Rest Between Exercises
- 1 Minute Rest Between Rounds

1. Hindu Squat - 20 Repetitions

2. Lunge - 20 Repetitions

3. Mountain Climber - 1 Minute or 60 Repetitions

CIRCUIT B (3 Exercises for 3 Rounds)

- 3 Exercises for 3 Rounds

- 30 Seconds Rest Between Exercises

- 1 Minute Rest Between Rounds

1. Hindu Push Ups - 20 Repetitions

2. Tibetan Rite Leg Raises - 20 Repetitions

3. Squat Thrusts - 1 Minute or 30 Repetitions

Exercise Plan - 3Day Cycle

Day 1

• Jumping Jack ~ 1x50
• Pull Ups ~ 3x8
• Decline Push Ups ~ 3x10
• Hand Stand Shoulder Press ~ 3x8
• Clap Push Ups ~ 3x10
• Dumbbell Curls ~ 3x10
• 21 Curls ~ 1x21
• Bench Dips ~ 1x30

Day 2

• Sprint Interval Training
• Step Ups 2x20
• Squat Jumps 2x20
• Ankle Bounce 1x100
• Plank ~ 3x2min
• Leg Raise ~ 3x10
• Side Plank ~ 3x2min
• Mountain Climber ~ 1x30

Day 3

• Rest or Qi Gong