Transformation Contest

eiffel-smallWell, I’m back from Europe…had a great time, filmed some TT Workout Videos, and walked over 50 miles around Paris, Amsterdam, and Belgium.

The food was amazing, and so were the cities. Really great time, and can’t wait to go back and see more. If you want to find out about my favorite parts of the trip, make sure to listen to this week’s call.

Click here to listen to more info about the trip

And for more photos from the trip, click here to see the photos on my Facebook profile.

And I’m back just in time for the 5th TT Transformation Contest finals. Unfortunately, we didn’t have as many people finish this time, but we had some spectacular results from the guys…perhaps they were a little sore about losing the last two contests to the gals…

Click here to vote for the winners of the 5th Turbulence Training Transformation Contest smalltown

And finally, we also have something exciting planned for personal trainers at for this week only. If you are a personal trainer who wants to train more clients, don’t miss this.

Click here for the Personal Trainer Bootcamp Secrets

Showing trainers how to help more people with TT workouts.

Now let’s get you transformed!

Monday – August 24th

Transformation Tip of the Week:

You must have an intense burning desire to succeed.

Kekich Credo #59 says, “Intense Desire is the foundation of all achievement.”

And I agree.

Now here’s a question to ask yourself…

“Do you really, truly have an INTENSE burning desire to succeed with your fat loss goals?  Or is this interest in losing fat “the flavor of the month” for you?”

Only if you truly have an intense burning desire to change will you be able to change.  Take a few minutes to re-think your motivation and make sure that you have identified your intense burning desire for fat loss.  It might be “an emotional experience”, but ask yourself:  Why do I want to change?

Once you’ve answered that, keep asking yourself “Why” to every answer.  Dig deep. You’ll find your desire and your reason to succeed.  Turn this “weakness” into your strength.

And if you’re ready for the challenge, start getting ready for the 6th Turbulence Training Transformation Contest starting next. Click here for more details

Now for this week’s workout… meatheadsiv-4

In the instant classic, “TT Meatheads IV: Get Lean and Jacked” I’ve infused a POWERFUL mix of bodyweight, barbell, and dumbbell exercises, combined with INTENSE kettlebell circuits to produce a “REAL-looking” body…

…a physique that is muscular, lean, and fit, as opposed to one of those unnatural looking bodies that stand out like a sore thumb when walking down a city street.

TT Meatheads IV Workout A – Click here to get this full program manual

1A) Triple press – 6 reps per position (2-0-1)
Rest 1 minute.
1B) Inverted Row – 2 short of failure (1-0-1)
Rest 1 minute and repeat 1 more time.

2A) Pushup– 2 short of failure (2-0-1)
Rest 1 minute.
1B) Barbell Row – 8 reps (2-0-1)
Rest 1 minute and repeat 2 more times.

3A) Chin-up – 6 reps (4-0-1)
No rest.
3B) Dips – 2 short of failure (3-0-1)
Rest 1 minute and repeat 1 more time.

4A) Stability Ball Rollout – 10 reps (5-0-1)
No rest.
4B) Cross-Body Mountain Climber – 10 reps per side (1-0-1)
Rest 30 seconds and repeat 2 more times.

There are no intervals in this workout program.

Get your 30 minutes of fun activity and make a nice blender drink…some of the new ingredients I’ve been trying include: Raspberries, sesame seeds, flax meal, cacao nibs, and avocado

Raspberries are better than strawberries, in my opinion. Do you have any favorite ingredients or recipes?


Workout B – TT Meatheads IV

1) Dumbbell Forward Lunge – 8 reps per side (2-0-1)
Rest 30 seconds and repeat 2 more times.

2A) Barbell Squats – 12 reps (2-0-1)
Rest 1 minute.
2B) Back Extension – 12 reps (2-0-1)
Rest 1 minute and repeat 2 more times.

Kettlebell 500
Do each exercise in as few sets as possible.
Do the Kettlebell Swings as a straight set.
Do the Bodyweight Squats and Stability Ball Jackknives in a superset.
Rest as little as possible.

2-hand Kettlebell Swings – 200 reps (1-0-1)
4A) Bodyweight Squats – 200 reps (1-0-1)
4B) Stability Ball Jackknives – 100 reps (1-0-1)

Do your 30 minutes of fun activity…

When I was in Paris last week I racked up 13 miles per day of walking! Man, we saw everything!

I was actually walking around with a pedometer on to track my miles and steps, and I think this is a great beginners strategy if you like “statistics” or if you are competitive (try to walk further each day).

Also, I noticed in the July 17th issue of Wired magazine it talked about how Richard Branson has a company called Virgin Health Miles. Basically employees earn points and money by walking a certain number of steps each day. Its a really good issue, talks a lot about how to get people healthy by getting them to keep track of numbers.

So that might be a good idea to put forward if you have input into your corporate health program. Alternatively, you could set up bootcamps at your company. I just interviewed a trainer named Donovan Owens who does corporate bootcamps, and I recommend learn his secrets.

Click here to build your corporate bootcamp


Meatheads IV: Workout C – Watch this workout below!

1A) Deadlift – 8 reps (2-1-1)
Rest 1 minute.
1B) DB 1-Arm Standing Shoulder Press with Palm In – 8 reps (2-0-1)
Rest 1 minute and repeat 1 more time.

Chin-up – 1 short of failure (2-0-1)
Do one set only.

Kettlebell 555
Do each exercise in as few sets as possible.
Do the Kettlebell Swings as a straight set.
Do the Prisoner Squats and Stability Ball Rollouts in a superset.
Do the Bodyweight Squats and Pushups in a superset.
Rest as little as possible.

2-hand Kettlebell Swings – 100 reps (1-0-1)
No rest.
4A) Prisoner Squats – 25 reps (1-0-1) – 100 reps total
No rest.
4B) Stability Ball Jackknives – 12 reps (1-0-1) – 50 reps total
No rest. Repeat superset 3 more times until all reps are done then move to Superset 5.
5A) Bodyweight Squats – 25 reps (1-0-1) – 100 reps total
No rest.
5B) Pushups – 26 reps (1-0-1) – 105 reps total
No rest. Repeat 3 more times before finishing with 100 kettlebell swings.
2-hand Kettlebell Swings – 100 reps (1-0-1)

Click here to get this full program manual

And now for my favorite day…

Social Support Saturday!
Do your 30 minutes of fun activity…

…and then check out how important social support is by reviewing the Transformation Success Stories here.

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

This week’s nutrition lesson is about drinking water…

…according to researchers from the Department of Human Nutrition at Virginia Tech, you can lose weight by drinking water. In fact, drinking 2 cups of water before each of 3 meals helped folks lose an extra 4.4 pounds in 12 weeks.

Obesity 2009. Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults.

The researchers believe that the water helped subjects eat less at each meal, and therefore they lost more weight.

So simple. So cheap. So effective.

Next week!
Kettlebell circuits and the launch of

Plus, more veggie nutrition recipes and videos.

Stay strong and get ready for the 6th TT Transformation Contest,

Craig Ballantyne, CSCS, MS

  • Jody

    On the last workout it says to do the first superset, deadlifting and shoulder pressing two times, but in the video you say to do it three times. I’m guessing that you meant for it to be done 3 times – am I right?

  • Melisa

    I had signed up for the last contest and didn’t finish, and for me I ended up spending the last 3 weeks of the competition doing field work in another state with no access to a scale, my camera, etc. I also didn’t keep up well during that period of time since my food options and internet access were limited. However, I would like to jump into the 6th contest since I’m not going anywhere too far away this time! I just need to count out the days and plan my start/end dates appropriately.

    • Craig Ballantyne

      Welcome back Melisa!

  • Bruce Walker

    Gidday Craig,

    I bought your TT Book in June LAST YEAR! I won’t go through all my excuses as that’s all they are”excuses”.
    Anyway yesterday I opened your letter and read about the 6th Transformation Contest and I am in. I got my eldest son to take the fat picture and told him to keep me at it.
    After the competition is over I am interested in these kettle bell workouts however in the Philippines they have never heard of them; can they be made and if so how heavy should they be?


    • Craig Ballantyne

      No, you can’t make kettlebells, sorry.

      But glad to hear you are in for the contest. Looking forward to your results!