4 Week Bodyweight Program, Free Books

You must get your physician’s approval before beginning this exercise program. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.

The information in this report is meant to supplement, not replace, proper exercise training. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.

See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Turbulence Training. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Don’t perform any exercise without proper instruction. You must have your physician’s approval to begin an exercise program. Discuss the results of this lifestyle review with your physician before you begin an exercise program. While the support can come from your spouse, brother or sister, child, mom or dad, friend, neighbor, or co-worker, it’s a proven fact that individuals have a greater chance of sticking to an exercise program when they have to be accountable someone like a personal trainer or lifestyle coach. This will help identify your physical limitations and exercise capacity. Log everything you do for at least one week to get an idea of your daily energy expenditure (calories burned each day).

• Perform each Turbulence Training workout for 4 weeks and then switch to a new Turbulence Training workout.
• After every 12 weeks, take one week off from Turbulence Training for recovery purposes. During the recovery week, you may perform light, low-intensity workouts.
• Workout 3 days per week alternating between workout A and workout B.
• Train intervals 3 days per week. In week 3, an A, B, A schedule, and in week 4, a B, A, B schedule.
• Each pair of exercises constitutes a “Superset”. In each Superset, do one set of the first exercise followed immediately by the next (A1 & A2).
– Beginners & Intermediate: Rest 30 seconds after completing the exercises in the Superset (i.e. after A1 & A2).
– Advanced: Rest as little as possible between exercises and supersets. Rest only to take drinks of water or if whenever you feel like you need a break.
• Use the recommended lifting tempo for all exercises (except for any holding exercises like the planks where it is just a static hold).
– For example, (3x15) 2-1-1 means 3 sets of 15 reps at a 2-1-1 tempo (2 seconds to lower, 1 sec pause, 1 sec to lift)
• Finish each workout with stretching for the tight muscle groups only.
Warm-up
• Never skip a warm-up.

This article summarizes the next book, if you want to read the whole book,

4 Week Bodyweight Program