Last week, I tried out the "Original" flavor of Turbulence Training. Today, I got a taste of Craig Ballantyne's "2K3" version. (By the way, "2K3" just means he developed it in 2003.)
Workout A starts with a quick warm-up sequence (repeated once), consisting of Reverse Lunges, Close-Grip Push-Ups (a.k.a., Military Push-Ups), and Stick-Ups.
Stick-Ups look super-easy: You basically flatten yourself against a wall, reach your arms straight up, and then move them down to a "stick-up" position -- keeping your arms, shoulders and back against the wall at all times. It's a super-low-impact move, but I was surprised to find that this was a challenge for me; my flexibility, mobility, and range of motion aren't as great as I thought.
After the warm-up, you move into the three supersets that form the core of this workout:
- Chin-Ups (8 reps): No description needed, right?
- Dumbbell Chest Presses (8 reps): I'm pretty sure you know this one, too.
- Dumbbell Elbow-Out Rows (8 reps per side): Just like Elbows-Out Lawnmowers from P90X Back & Biceps, only done using a bench rather than from a low lunge position.
- Dumbbell Low-Incline Press (8 reps): Same as Dumbbell Chest Presses, but with the back of the weight bench angled up slightly to better hit your upper chest.
- Decline Push-Ups (15 reps): Same as the ones from P90X Chest & Back.
- Dumbbell Incline Curls (8 reps per side): These are similar to the Lean-Back Curls from P90X+ Upper Body Plus, but with some back support. This is a great isolation move, and keeps you from cheating -- I definitely felt the burn in my arms.
Last but not least, M joined me for a round of Insanity Cardio Abs. As I've said before, I prefer Ab Ripper X (Cardio Abs overemphasizes hip flexor movements, in my opinion), but it's nice to break up the monotony with some jumps and planks.
Tomorrow: Fountain of Youth yoga! (I'm genuinely looking forward to it. Fer real, yo.)