Whoa boy! You have no idea how much you can make someone sweat in under 10 minutes…
…but you’re about to find out.
Today you get an awesome free gift. This is the 8-minute “Graduation Workout” that I put ALL newly Certified TT Trainers through on the final day of their Certification, after they have passed the exam. It’s exactly what we did last Saturday in Tampa, and the energy in the air was legendary.
I highly recommend doing this in a group, pushing through it together, encouraging one another, and then celebrating together.
Here we go!
The Advanced Level TT Trainer Graduation Workout
1) Total Body Extensions – 4 rounds of 20-10
2) Pushups – 4 rounds of 20-10 (use kneeling pushups if you fatigue)
3) Punisher Squats – 8 rounds of 20-10 (10 second hold in bottom position)
The Total Body Extensions take a total of 2 minutes, as will the Pushups, and then the Punisher Squats is a full 4 minutes, for a total of 8 minutes.
Like that workout?
Here are some happy CTT’s after finishing up the workout!
Where on earth did I get the idea for these workouts? From this study…
Canadian researchers at Queen’s University tested a Turbulence Training style workout against long cardio. 22 college-aged women did 4 workouts per week for 4 weeks in one of three groups.
- Group A did 30 minutes of treadmill running at 85% max heart rate
- Group B did 8 rounds of 20 seconds of burpees, jumping jacks, mountain climbers, or squat thrusts with 10 seconds of rest b/n rounds.
- Group C did nothing (they were the non-training control group).
Results: Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%). That’s right, the short bodyweight workouts (of 4 minutes) worked just as well as 30 minutes of cardio. Shocking.
BUT…only Group B, the bodyweight training, increased muscular endurance in exercises like chest presses, leg extensions, sit-ups, and push-ups.
(Reference: McRae, G., et al. Extremely low volume, whole-body aerobic-resistance training improves aerobic fitness and muscular endurance in females. Appl Physiol Nutr Metab. 2012 Dec;37(6):1124-31.)
You’ll get FOLLOW-ALONG workout videos where I coach you through every single workout over the 12 weeks. You’ll love it.
Eight minutes of belly fat murder with your bodyweight,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS – Congratulations to…
…Steve Agyei of Aberdeen, John Marchiano of Chicago, and Gustavo Rosello of the Dominican Republic (pictured above). There were just 3 of our TT Trainers certified this weekend…Learn more about the TT Trainers and our 10 Million Transformation