Is your body feeling broken down or beat up? If so, then you're about to discover a workout that is designed to rebuild the perfect body, while burning fat and sculpting muscle.
We'll start with a couple of bodyweight exercises, the first one being pull-ups. Start from a dead hang position, taking an overhand grip slightly wider than shoulder width apart. Now, pull yourself up and then slowly lower yourself down in a nicely controlled fashion.
If you can't do pull-ups, then an alternative exercise would be the dumbbell row.
So, for a regular DB Row, place your leading hand flat on a bench with your back knee bent and the DB held at arm's length. Now, row the DB up while keeping your back flat. After doing all reps for one side, switch over and do the same for the other.
The next exercise is NEW to Turbulence Training and goes by SHELC, otherwise known as the Supine Hip Extension Leg Curl exercise.
For this you will lie on your back and place your feet on the ball hips extended. Now, push the ball out and then curl it in, and then drop down. Repeat the process – extend the hips, push the ball out, curl in, drop down. Be sure not to drop your hips when doing the leg curl as that is the biggest mistake people often make during the leg curl exercise.
For the second superset of Workout A you will start on the ground with a regular push-up coupled with the DB split squat. In this program you will see "Max-2" in place of the repetitions. This means you will perform 2 repetitions less than failure. For example, if you can normally do 30 push-ups, then you will only do 28. This ensures you aren't compromising your form.
For the regular push-up position, your hands are slightly wider than shoulder width apart, body in a straight line, abs braced, and then lower your chest down, pause for 1 second, and then back up. The pause down at the bottom will most likely cut a couple reps off your maximum.
Next, immediately move on to the split squat exercise where if you are a beginner, then using just your bodyweight is fine. Start by taking a slightly larger than normal step, drop your hips straight down, and then drive back up. Do all repetitions for one side and then switch to the other side.
For the final superset of Workout A you will pair inverted rows with mountain climbers. If you don’t have access to a bar for the inverted rows, then you will do DB Rear Deltoid Raises.
With the inverted rows you will take an overhand grip on the bar and proceed to row your chest up, focusing on driving the elbows back and squeezing your shoulder blades together. By focusing on these areas as opposed to using your arms to pull your body up to the bar, you will help to ensure that most of the stress is in the upper back.
For the DB rear deltoid raise you will only need a light weight to really feel it in your shoulders. Start out by getting your hips back, keeping your lower back flat, and your dumbbells at arm's length. Next, bring your arms up, squeezing at the top, and then back down.
With the mountain climber, you will need to get into the push-up position, placing your hands just under your shoulders, and your body in a straight line with your abs braced. Next, bring your knee in and then out, alternating sides.
That's it for the first rebuilding workout of the Reconstruction program! But, feel free to add in some interval training along with some stretching following your workout to really ramp up the fat loss.