I just went to my favorite gym in America. I like it even better than Fit Athletic in San Diego and that gym is amazing). But my #1 gym is Tampa Bay’s legendary 40,000 sq. foot Powerhouse Gym. That’s where I did my workout yesterday. Part of the workout, a 15-minute circuit, went like this:

Craig’s PowerHouse Circuit
1A) Barbell Squat
1B) Box Jumps
1C) Pull-ups
1D) Pushups

This is the kind of total body fat burning workout that you can do at home with just bodyweight exercises and dumbbell modifications. It’s also the same kind of metabolic resistance training that we do in TT 2.0. Here are two ways to do a 15-minute dumbbell + bodyweight MRT circuit.

Option #1: Lower Body Lift Focus
1A) Dumbbell Split Squat – 30 seconds per side
1B) Total Body Extension – 30 seconds
1C) 1-Arm Dumbbell Row – 30 seconds per side
1D) Pushups – 60 seconds (rest in top position if needed)
– Rest as little as possible between exercises.
– Rest 1 minute at the end of the circuit and repeat 2 more times.

Option #2: Upper Body Lift Focus
1A) Dumbbell Chest Press – 45 seconds
1B) DB Goblet Squat – 45 seconds
1C) Dumbbell Chest-Supported Row – 45 seconds
1D) Pushups – 45 seconds (rest in top position if needed)
1E) Total Body Extensions – 45 seconds

– Rest 15 seconds between exercises and at the end of the circuit.
– Repeat the circuit 2 more times.

Lots of fun! It’s amazing what you can get done in just 15 minutes.

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Never do cardio again,

Craig Ballantyne, CTT
Certified Turbulence Trainer

Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men's Health magazine for over 17 years. Today he teaches his gift high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he'll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at craigballantyne.com