Turbulence Training is an alternative form of interval training.
It is usually done in short bursts and combines running, bike or body weight circuits and strength exercises as alternate intervals.
The recent research on the effectiveness of turbulence training, to improve overall fitness, burn fat and build lean muscle is fantastic and it is a technique practiced by many professional sports players and athletes.
One of the major benefits, like HIIT training, your session can be done in 20 minutes and the afterburn effect will continue for sometime after your session.
Session
10 minute warm up, this should include joint mobility, dynamic stretching of main muscle groups in legs, arms and core and some short bursts to raise your heart rate.
Set 1
Run/bike/fast walk or do static eg fast feet/high knees exercise for 30 secs. This should be at your maximum pace – eg effort level 9-10/10
follow by 10-20 Press Ups
rest 1 min
Repeat x 3
Rest for 3 mins
Set 2
Run/bike/fast walk or do static eg fast feet/high knees exercise for 30 secs. This should be at your maximum pace – eg effort level 9-10/10
Follow by 10-20 tricep dips or tricep kickbacks using a kettlebell/dumbbell
Rest 1 min
Repeat x 3
Rest for 3 mins
Set 3
Run/bike/fast walk or do static eg fast feet/high knees exercise for 30 secs. This should be at your maximum pace – eg effort level 9-10/10
Follow by 10-20 bicep curls/wide arm press ups/kettlebell swings
Rest 1 min
Repeat x 3
Cool down – this should include a bike/jog or walk at a gradually reducing pace for 3 mins followed by static stretching of upper body and major leg muscles for 7 mins.
Variations:
Change the strength exercises – these could focus on abs/legs or alternative arm muscles.
Change the initial interval from sprinting/biking to bodyweight circuits, eg star jumps, burpees, skaters etc
Add an extra set.
Don’t forget to let us know how you find it, or what you have done by posting on facebook here or tweeting to @northbootcamp
