Better Butt Workout – Part 2

butt exercisesThe Booty for Life better butt workout was getting a LOT of attention in the last 7 days, and I thank you all for your feedback on the program. This week, I have the second part of the program, and weeks 5-8 for you.

In my last 7 days, I’ve been to Atlanta and now I’m in Orlando, and I have an admission to make…I kind of screwed up my vegan diet experiment by eating pancakes, but I’m still sticking to the plan and it’s been quite easy to do.

After this weekend, I’ll be done traveling for a bit, and I’ll have more time to stay at home and work on some fat loss workouts for you, as well as cool fat loss expert interviews like the one I did this week with Tony Horton, creator of P90X. More details about that in a second…stay tuned.

Click here to listen to today’s fat loss coaching call

Now let’s get you transforming through the holiday season…

Monday – Nov 16

Transformation Tip of the Week:
According to Men’s Health (Feb 2009, p 38), keeping a food log helped subjects lose 3.5 more pounds than subjects that didn’t keep the log.

So track your eating! And your workouts!

Workout A – Booty for Life – Weeks 5-8ab exercise

1A) DB Bulgarian Split Squat (3×8) 2-1-1
1B) 1-Leg Stability Ball Leg Curl (3×8) 2-1-2
2A) Reverse Lunge (3×8) 2-0-1
2B) Plank with Arms on Ball (3×20 seconds)
3A) Reaching Lunge (3×10) 2-0-1
3B) Side Plank (3×30 seconds)

Interval Training
Stretch Tight Muscles

30 minutes of fun activity – just get moving!

You know, here’s a very sad fact…According to Fast Company magazine, “40% of USA dogs are overweight”!

Get your pups out for an extra walk!bally-046small


Write your workouts down…keep track.

Workout B – Booty for Life

1A) Ecc Pull-up (3×5) 4-0-1
1B) Elevated Pushups (3xAs many as you can per side) 2-0-1
2A) Bench Press (3×8) 3-0-1
2B) Underhand Seated Row (3×8) 2-0-1
3A) Close-grip DB Press (3×8) 2-0-1
3B) Seated Row (3×12) 2-0-1

Interval Training
Stretch Tight Muscles

30 minutes of fun activity and then make sure you join the Turbulence Training Facebook Fanpage.

Social support is important, and here’s a great quote:

“Always surround yourself with people who want to see you succeed.” – Gurbaksh Chahal

And the TT facebook fanpage gives you great support…just check out this email I received from a friend:

“Every time i’m feeling semi-lazy (like now) and have a few minutes to kill at work i slip to your facebook page and that’s enough to get me to the gym.”

TT motivates you to get to the gym!

Remember to always try and hit a personal best in each workout. This will keep you on track to transform your body.

Workout C – Booty for Lifeglute exercises
1A) DB Sumo Squat (3×8) 2-0-1
1B) Inverted Row (3×8) 2-0-1
2A) 1-Arm DB Standing Shoulder Press (3×8) 2-0-1
2B) 1-Leg Hip Extension (3×10) 2-0-2
3A) DB Curl (3×6) 2-0-1
3B) DB Triceps Extension (3×8) 2-0-1

Interval Training
Stretch Tight Muscles

Social Support Saturday!
30 minutes of fun activity, and download this interview to listen to while you go…

Tony Horton P90X Interview

It’s an interview with Tony Horton, and is an instant classic. Check out how the original Power 90 program was developed…bet you didn’t know it was designed for a certain rock star!

Sunday – Plan, Shop & Prepare
Do 30 minutes of activity and then plan, shop, & prepare.

One of the most common questions I get is about figuring out how many calories you need…and so I created this simple 3-step method to determining how many calories you need to lose fat.

1) Improve the quality of your current diet by eliminating added sugar and eating more whole, natural foods (fruits, vegetables, raw nuts).

Research shows that contrary to “popular gym rat” belief, that adding both fruit and nuts to your diet does not cause weight gain and in fact helps with weight LOSS.

2) Use to determine how many calories you are eating each day on your improved diet.

3) If you are not losing weight, reduce your calorie intake by 300 calories per day. If you ARE losing weight, no need to change anything.

That’s it! So much better than counting calories for the rest of your life. Eating better food and cutting out sugar will help you lose weight fast.truth about abs

Next week!
Turbulence Training for Abs
Controversial fish oil and fat loss recommendations

Have a fat burning week,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

  • Benn Garnish

    Another great workout craig!!

    A quick question tho. Why do you recommend after the original TT workout programme to then follow the Turbulence Training TT2K3 then Turbulence Training TT2K4 and so on. Then move onto the bonus TT workouts?
    I have recently dropped to 13 stones and this is the lightest i have weighed in a long time. I’ve been using Kettlebells as my main weight training for a few weeks now and enjoy training with them. But i also am worried that i might be loosing too much muscle mass as my weight drops. What would you recommend that i do. Go back and start with the TT workouts again? As i was considering following the TT for Athlete’s programme as its coming close to the end of the year and i want to stay at the weight im at now but drop body fat.
    Thanks again for all your advice.

    • Craig Ballantyne

      I recommend that order for simplicity, but it is not carved in stone.

      To be honest, I would be shocked if you are losing muscle. As long as you are resistance training, you should be keeping it.

      If you want more muscle, switch to TT for Muscle or TT2k3 or TT 2k4 WITHOUT interval training.

  • A huge thanks for the valuable info you massively disseminate all this time.

    • Craig Ballantyne

      Massive dissemination. Excellent choice of words.

  • Emilie

    I look forward to these newsletters! Thanks again for the free workouts!

    PSI can’t find the part that tells us the exercise that “works 30% harder than the plank”… is it the plank with arms on the ball? I am starting to see signs of my 6 pack so I don’t want to miss out an exercise that will help me get! Thanks again!

  • nataly

    where could i look up at the description or pictures of ALL workouts you recomend???
    I feel lost:
    -DB xyz
    -Plank ….
    -Ecc ….
    etc. etc, etc

    Please answer ASAP…. I want to start my workout.


    • Craig Ballantyne

      All of the workouts are available to Platinum Turbulence Training Members here:

    • Per

      Hi Nataly, hope I don’t explain to many things you know already:

      DB is short for dumbbell, lets you work more with balance and does not compensate for if you have a weak side (which is good since you want to train your weak side instead of having your strong side/limb helping the weak one out)

      BB is short for Barbell.

      If you omit those words from the exercise names, you should be able to find them all on for instance youtube. In some of Craigs sample workouts that you can get for free when subscribing to the newsletter, you have many of them in pictures.

      “Ecc pull up” is short for “Eccentric pull up” where “eccentric” is the movement in which you “let go” of the weight, i.e. stretching the muscle out instead of contracting it. If I’m not mistaken, this particular exercise means that you do a pull up, but only the part where you lower yourself, that is, instead of pulling yourself up, you jump up to the top position and then lower yourself slowly, jump back up and repeat. I believe Craig has some videos for this too on youtube.

      Hope this gets you started!



    • terry

      hi , one hand is placed on an object several inches above the floor, the other hand remains on the floor. you do all your reps with one hand elevated then switch to the other hand elevated. sometimes i need a ten or fifteen sec. break between. you’ll get a feel for what works for you. good luck.

  • Per

    (posting this here instead in case you are more frequently monitoring the latest posts)

    Hi Craig,

    I think I read somewhere on your page or heard in an interview, the opinion that it is bad for the lower back/spine to do weighted crunches etc. Now, I may have mixed you up with some other source, so maybe this is not your opinion, but looking at the sample workouts there are a lot of “un-weighted” and static exercises for abs (apart from bodyweight of course).

    Not trying to put you against the wall or anything but I’m just curious since in my last program there were a lot of weighted exercises and it feels like it “ought” to be in order to increase strength/mass and the motivation I hear is that the abs are like any other muscle and should be trained with resistance as well.

    My question is if you have built your own physique (mainly thinking abs here) with body weight/static exercises only, or if you also have done/recommend doing crunches/legraises/cable crunches/wood choppers etc with added resistance in order to work the abs like the other muscles?

    With kind regards,


  • michele

    Hi Craig – Coincidentally, I just started the Booty for life workout #1 today. It says 8 weeks but the above workout #2 says “Weeks 5-8”. How long should I stay with workout #1 before moving onto #2?
    Thanks so much. Namaste – MB

    • Craig Ballantyne

      It is weeks 5-8. I posted weeks 1-4 last week.

  • Denise

    what are the number outside of the parentheses?
    DB Bulgarian Split Squat (3×8) 2-1-1

    What does 2-1-1 mean?


  • Body2Shape

    I’ve been doing deep squats for a long, long time. Some people are benchers I’m a squatter and quite frankly nothing builds muscle and condition in the butt quite like simple, heavy, deep squats in the 8-12 rep range. They’re also superb for building core strength and power.

  • nagabhushan

    nice workout.