Bodyweight Workouts with TT Europe Workout B

January 3, 2011

This is workout B from the Europe Vacation program and it is actually in honour of Georges St.Pierre, the mixed martial arts fighter. This is because throughout this workout there are a couple variations of the exercise St.Pierre does when he enters the ring before one of his fights jumps.

So, the first exercise in the first superset pairs the tuck jump exercise with spiderman climbs. For the tuck jump, you will explode off the ground and bring your knees to your chest. If you are a beginner, then you can do bodyweight squats in place of the jumps. Repeat the jumps for 6-8 repetitions.

From the jumps you’ll move immediately into spiderman climbs for 10 repetitions per side. The goal is to bring your foot to the outside of your hand. However, if you are a beginner, then simply bring your foot as close to your hand as your flexibility allows.

To begin the second superset, you will continue with explosive jumping, this time the split lunge jump for 6 repetitions per side, alternating sides. If you are a beginner, then you can do split squats instead for 8-12 repetitions on one side and then repeat for the other side.

To finish of the second superset you will do any type of pulling exercise. This can be pullups, chinups, bodyweight rows, or dumbbell rows. In this video, I’m going to do chinups looking into the courtyard of the Canadian Embassy.

On to Amsterdam and it is here that we will do the final superset of workout B. To start, you will do a single leg squat or a pistol squat, depending on your capability and how strong you are. For the single leg squat, you will squat half way down, and then back up. Do all repetitions for one side and then switch over to the other side. Do the best you can, and if you need to use a wall, a band, or a rail, then use it. For advanced users, do the pistol squat and go all the way down.

For the last exercise in workout B you are going to do the classic elevated pushup. So, elevate one hand 4-6 inches of the ground and perform a regular pushup. Then switch hands and repeat. If you are a beginner, then just do the kneeling pushups.

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