Calorie Burning Workouts

body transformation championThe 6th TT contest winners are now up on And I want to say I’m very proud of everyone!

I love it when people transform and get active again and boost their energy and confidence.

And get ready to fire it up with your favorite calorie burning workouts in the 7th TT contest starting Sunday, December 27th.

Now for this week’s 7-day fat loss coaching guide…

Click here to listen to the podcast

And please post a comment below, because I would love to hear what you are doing for Christmas…

I actually have my big family Christmas on Sunday Dec. 20th…each year my big family Christmas alternates alternates…with my mom and her 4 brothers and all the children and grandchildren we usually have up to 50 people at dinner.bally-in-the-snow-009

Then Christmas Day will be low key…Bally the Dog will likely be spoiled with gifts from my mom and then I’ll take him out on some long dog hikes on the farm.

After that I’m going to watch some movies, or maybe all the back episodes of 30 Rock if I get that DVD set for Christmas. That’s about all I want for Christmas…should keep me busy and entertained for a couple of days.

But what about YOU?

I’d love to hear what you have planned and what you hope to get for Christmas…nothing wrong with still wanting a good gift in my opinion, so write your letter to Turbulence Santa below…

Monday – Dec 21

Transformation Tip: No dream is too big.

Kekich Credo #40. No dream is too big. It takes almost the same amount of time and energy to manage tiny projects or businesses as it does to manage massive ones…and the massive ones carry with them – proportional rewards.

And I say, “Don’t be satisfied with the norm if you want more. It’s okay to want to achieve special results. The world needs folks who dream and achieve big things.”

Advanced Workout A – Fusion 2K6 – Click here for the full workoutcalorie burning workout

1) Clean & Press (3×5)
2A) DB Row (3×8) 2-1-1
2B) Bulgarian Split Squat 1 & ½ reps (3×12) 2-1-1
3A) DB Step Up (3×8) 2-0-1
3B) Elevated Push-up (3×12/side) 2-0-1
Interval Workout A
Stretch Tight Muscles

30 minutes of fun activity & remember to watch your “mindless eating” – especially at this time of year.images13

A handful of chips or cookies here and a snack of candy there will add up to stop your fat loss in its tracks. You must be accountable and keep track of food you eat when you first start on a fat loss program.

You should also create food rituals, remove offending temptations, and you must always understand the consequences of your every action.


Last week I added a cool blog post on abdominal exercises – including 5 modified exercises such as: The modified rollout, the renegade row, the ball plank, the chinup kneeup, and the barbell rollout.

Workout B – Fusion 2K6

1A) Push Press (3×5)
glute ham raise on ball1B) DB RDL (3×6) 3-0-1
2A) Inverted Row (3×15) 2-0-1
2B) 1-Leg Squat/Pistol (3×8) 2-0-1
3A) Glute-Ham Raise on Ball (3×12) 2-0-1
3B) Stability Ball Rollout (3×15) 3-0-1
Interval Workout B
Stretch Tight Muscles

30 minutes of fun activity and check out these interval workout options =>
shuttles, kb-bw, challenges, and more


Got a pretty crazy exercise for you here from Chris Lopez, CTT, CSCS.


Enjoy. Now back to our regular scheduled programming.

Workout C – Fusion 2K6

1A) **Hang Clean (3×6)images14
1B) DB Incline Press (3×6) 2-0-1
2A) DB Split Squat with Front Foot Elevated (3×8) 2-1-1
2B) Spiderman Climb (3×20) 1-0-1
3A) ***Pull-up (3xMax) 4-0-1
3B) Spiderman Push-up (3×20) 1-0-1
4A) Jumping Jack (3×60) 1-0-1
4B) Mountain Climber (3×30) 1-0-1

Social Support Saturday!
30 minutes of fun activity – but not “cardio”.

You know, I find it silly when people turn everything into cardio…as if walking your dog was cardio. (It’s not, it’s just walking your dog.)

Anyways, here are some fun numbers showing you how many calories you burn during various activities.images16

  • 252 calories per hour bowling
  • 4-6 calories per minute of sex
  • Jogging 5mph = 10-12 calories per minute
  • Hiking = 8 calories per minute
  • Watching tv = 145 calories per hour

And then I discovered this study that looked at the Wii fit Nintendo thingy.

“METs In Adults While Playing Active Video Games: A Metabolic Chamber Study. Miyachi M, Yamamoto K, Ohkawara K, Tanaka S.”

In this study, the researchers reviewed energy expenditure (EE) during WiiFit plus and WiiSports game activities (5 activities: golf, bowling, tennis, baseball, and boxing) and WiiFit plus (63 activities classified as yoga, resistance, balance, and aerobic exercises).

The mean MET values of all 68 activities were distributed over a wide range from 1.3 METs (Lotus Focus) to 5.6 METs (single-arm stand).

NOTE: One MET is equivalent to your resting metabolic rate, 2 METS is any activity that requires two times your metabolic rate, etc.

The mean MET values in yoga, balance, resistance, and aerobic exercise of WiiFit plus, and WiiSports were 2.1, 2.0, 3.2, 3.4, and 3.0 METs, respectively.

RESULTS: Forty-six (67%) activities were classified as light intensity (< square3 METS) and 22 (33%) activities were classified as moderate intensity (3.0 square- square6.0 METS).

The researchers concluded… images15

33% of the Wii-Fit games could count towards your daily requirement of 30 minutes of moderate-intensity daily physical activity – so if you played the hardest Wii-Fit games on your off day for 30 minutes, that would be a good off-day workout.

But don’t expect any fat loss from Wii Fit.

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

You need to know your nutrition obstacles. Write them all down, then write down at least 2 solutions for each obstacle. This will help you avoid nutrition breakdowns.

Plan ahead.

Do you shopping and cooking and meal prep on the weekends, so that during your busy week you have your meals ready…and you avoid vending-machine regret.

Next week!bootcamp fitness
TT Bootcamp Calorie Burning Workouts
Nutrition – Dirty Dozen fruits and vegetables

Have a great Christmas!

Craig Ballantyne, CSCS, MS