Training Idea: Tornando Training

I'd heard about Tornado Training and it seemed kind of fad-y using hurricane balls and, just another take on the same GPP stuff that's hot right now but the article in On Fitness broke it down into five principles make a nice formula for building any bodyweight or lo-fi (couple of dumbbells, a kettle bell or sandbag) workout:

1. A twist exercise like bicycles
2. An up/down like a squat
3. a plyometric exercise like clapping push-ups or box jumps
4. Keep it fresh and mixed up, even timed versus rep based workout
5. Can be whole workout or just part of a workout.

Once I've reduced my injuries to nil I'm going to use it as a my template for a month. It looks like fun.

Finishers

These are nice ways to end a gym workout. They're like drop sets to get that last burn in and they help ramp up your metabolism and burn a little extra fat.

1) Five minutes of burpees or swings
2) Squat Progression (30 seconds for each exercise 6 to 10 minutes)
      Jump Squats (for height)
      Speed Squats
      Squats with a 3 Second Hold
      Wall-less Squat Sit for 30 Seconds
3) Knee to Elbow Variant (Hanging from the bar, legs slightly bent, raise them at the waist move them horizontally and bring them down. No rocking or swinging. 5 sets for 60 seconds.)

Go-to Workouts

These are a few ideas I put together for workouts that hit all the major groups. I like to either pick a set amount of reps and sets or you could do the sets for time. Both would probably hurt real nice.


Med Ball
Sumo Squat with Overhead Med Ball Chop
Med Ball AB Roll-out
Russian Step-up (arms extended holding med ball)
Med Ball Chop with Lunge

Dumbbell (DB)
Lunge to DB Press
Push up to forward DB Arm Raise
Walking Push-up
Split Squat with DB

DB
Jump Lunge with DB
Push-up to Row
Lunge with DB Push Press
Burpee

Heavy DB
Heavy weight DB Swing
Squat to Press
One-Arm Row with Twist
Woodchop to Twist Squat

DB
Punch-out with DB (shadowboxing)
DB Squat
Push-up to Row or Lateral Raise
Jump Squat to Curl
Bodyweight
Mountain Climbers
Sit-ups
Push-ups