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7 Minute Circuit

Get ready for the Big 7 exercise, fat-burning, 7-minute circuit that you can do to kick-off another incredible week of Turbulent fat loss.

Several years ago, all the way back in 2007, I created a little circuit system called ‘The Big 5 Fat Burning Exercises‘. It quickly evolved into this 7 exercise circuit that MUST be done in this order:

Big Exercise 1 – Jump
Big Exercise 2 – Squat
Big Exercise 3 – Pull
Big Exercise 4 – Push
Big Exercise 5 – Single-leg
Big Exercise 6 – Total Body Ab
Big Exercise 7 – Interval

Let me give you an example of how this would look. Rest only where stated. The circuit takes 7 minutes – and you should do a quick 3-minute warm-up of prisoner squats, pushups, and jumping jacks (30 seconds each, repeated 2x’s).

The 7-Minute Big 7 Circuit

1) Box Jumps or Jump Rope – 30 seconds + 30 second rest
2) Close-Stance Bodyweight Squats – 50 seconds + 10 second rest
3) Pullups or Bodyweight Row or Seated Row – 45 seconds + 15 seconds rest
4) Decline or Close-Grip Pushups – 60 seconds, no rest
5) Bulgarian Split Squats – 30 seconds per side, no rest
6) Cross-Body Mountain Climbers – 60 seconds, no rest
7) Shuttle Sprints or Run in Place – 20 seconds + 20 seconds rest + 20 seconds

Whew. Done.
That’s a full 7 minute workout. If you have time, you can do up to 4 total rounds for an Ironman 28 minute workout (31 minutes total including the 3-minute warm-up).
Well, that’s a heck of a start to the week.

Just wait till I give you something to FINISH it.

Stay tuned for a very special email on Wednesday,

Craig Ballantyne, CTT
Certified Turbulence Trainer

Craig Ballantyne

If you want to double your income, work less, and become the ambitious millionaire you've always wanted to be... Craig Ballantyne is the coach who will help you do it. With more than 20-years of experience as an entrepreneur and five 7-figure businesses under his belt, he specializes in helping "struckling" entrepreneurs get out of the mud and build the business of their dreams. To see if you qualify for Craig's "Millionaire Coaching Program" send an email to with the subject line "Millionaire".