The Vegas Lucky 7-minute Depletion Workout

Last night, as we sat at the top of the stairs overlooking the sleek Gordon Ramsay Steak restaurant inside the Paris Hotel, Las Vegas, the feast began.

In just 7 minutes, I consumed 1000 calories of chilled seafood (it was okay), an 8oz wagyu rib cap steak (very good!), roasted brussel sprouts (not bad), and heavily oiled sauteed spinach. Oh, and one Black Russian with Chopin (potato) vodka.

seafood mustacheRamsay steak

My business partner, Bedros Keuilian, consumed at least 1000 calories using the Triple-B formula before dinner even started! The Triple-B Formula? Bread, butter, and beer. Ha! That’s alright, because he’s a big guy and follows my metabolic workouts…so he’ll be okay.

As we ate dinner, we watched the servers run up and down the stairs bringing steak after steak (along with seafood platters and the house specialty, Beef Wellington) up to diners on the 2nd floor. We asked one server, “How many times do you climb the stairs in a shift?”

“I’m not sure,” he laughed, “But one day I wore my Fitbit and it showed that I walked 14 miles in a single shift!”
14 miles!

He would burn about 1,400 calories (as we all burn about 100 calories to walk or run a mile).

But here’s the thing…the server still had a belly…proving that “slow cardio” (even walking 14 miles per day) is NOT enough to keep off the belly fat.

What’s better?

Short, burst, muscle depletion workouts where you train with intense exercise to deplete the muscles and burn belly fat all day long … even while you are at dinner watching servers walk up and down the stairs.

I’m off to the gym in Vegas now, and I’ll be doing something similar to this workout that I’ve designed for you. One version uses dumbbells, while the other is just bodyweight. Enjoy!

The Vegas “Lucky” 7-Minute Depletion Workout with Dumbbells

1) DB Goblet Squat – 45 seconds, 15 seconds rest
2) Decline Pushup or Regular Pushup – 60 seconds
3) DB Row – 45 seconds per side with a 15 second rest after each
4) DB Goblet Split Squat – 45 seconds per side with 15 sec rest after each
5) Cross-Body Mountain Climber (alternate sides) – 60 seconds

– Advanced: Rest 1 minute and repeat up to 2 more times.

No dumbbells? Use this…

The Vegas “Lucky” 7-Minute Depletion Bodyweight Workout

1) Prisoner Squat – 60 seconds
2) Decline Pushup or Regular Pushup – 60 seconds
3) Bodyweight Row – 45 seconds with a 15 second rest
4) Bulgarian Split Squat – 45 seconds per side with 15 sec rest after each
5) Cross-Body Mountain Climber (alternate sides) – 60 seconds
6) Total Body Extension – 60 seconds

– Advanced: Rest 1 minute and repeat up to 2 more times.

Want more bodyweight workouts?

Get all 51 of my NO-Equipment Fat Burning Workouts here

Alright, off for my own workout.

Tonight…another steakhouse! But I’ll be having the Sea Bass instead. And later this weekend, my favorite dinner destination…Joe’s Stone

Crab! It’s not as unique as the one in Miami, but has much better seafood than Gordon Ramsay did last night.

I’ll tell you all about it, and give you another FREE workout, on Monday.

Just say NO to cardio, and…

Deplete those muscles to burn the fat,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Motivation to keep up the late week inspiration…

It’s our struggles that make us stronger. Make the most of them when you must. You are stronger than you think…pass that along to your friends, because everyone needs a pick me up, a kick in the butt, and helping hand to get back on track. Stay strong and pay it forward today!

PPS – And remember…

Life is the experiences you have and the people you spend your time with. Connect with someone that matters this weekend and create a memory that will last a lifetime. Reward yourself for your hard work. Celebrate your victories, big and small.

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".