TT Depletion: 20 Minutes of INSANE Fat Burning Circuits

body transformation contestAre you ready!?!?!? I hope you’re half as excited as I am about the finals of the 5th Turbulence Training Transformation Contest coming up this week.

We are down to the last few days to get your entries in (entries are due August 18th at midnight EST)…and yes, the 6th Turbulence Training Transformation Contest will start soon, August 31st, in just 2 weeks.

Can’t wait to see your results. Let me know if you have any questions about the next contest…and now, let’s get you depleted with a cool new fat burning program.

Click here to listen to the fat loss podcast

Monday – August 17th

Transformation Tip:
It is how you fit into your clothes and look in the mirror that counts. NO ONE wears a scale around the neck or a t-shirt with their weight on the back. It’s just a number. Don’t get hung up on it.

And now…time…to…get…DEPLETED!tt-depletionw-4

TT Depletion Workout A – Click here for the full program

These workouts are designed for 20minutes and there are only two of them…but it is for busy folks (like moms and dads of wee little kiddies) who can’t train any more than this.

But these workouts are seriously hardcore. Do NOT take them lightly.

By the way, I recommend getting a interval timer because you are doing each exercise for 30 seconds before moving to the next exercise in the circuit. Rest as little as possible.

But train smart and safe.

You have the option to do the Home Gym version or the Gym/Barbell version. Just do one or the other, not both. And then if you insist, you can do the Stability Circuit to follow up.

Remember: 30 seconds per exercise. Do not rest between exercises.

This is NOT a beginner program. Start with the beginner TT fat loss workouts and train safe.

Workout A – Home Gym
1A) KB 1-Arm Swings
1B) Push-up
1C) Bodyweight Squat
1D) Mountain Climber
1E) Front Loaded Split Squat or Lunge Jumps

Workout A – Barbell Version barbell rollout
1A) Squat
1B) Lunge
1C) Push-up
1D) Deadlift
1E) Barbell Rollout (or Stability Ball Rollout or Ab Wheel) ===>

Stability Ball Follow-up (Optional)
1A) Stability Ball Rollout (10)
1B) Stability Ball Leg Curl (20)
1C) Stability Ball Plank (30s)
1D) Stability Ball Hip Extension (20)
1E) Stability Ball Jackknife (15)
1F) Stability Ball Back Extension (15)

Do your 30 minutes of fun activity…and then make the silent killer is not getting you.

Get your blood pressure taken. I had mine done last week (obviously not by this nurse or it would have been a little higher!). My official reading was…


I was surprised it was that low…but Doc said “Great stuff, because your blood pressure creeps up with age. So get it low now!”

But many people are walking around with deadly high blood pressure and they don’t even know…hence the term, silent killer. So get yours checked today!


You can do this workout on Wednesday or Thursday. Well, to be honest, you can use any schedule you like…just train twice per week with at least 48 hours between sessions.

TT Depletion Workout B – Click here for the full program

Workout B – Home Gym
1A) Jumps
1B) Prisoner Squat
1C) Close-Grip Push-up
1D) BW Row
1E) X-Body Mountain Climber

Workout B – Barbell Version
1A) Jumps
1B) Front Squat
1C) Pushup
1D) Barbell Row
1E) X-Body Mountain Climber

Do 30 minutes of fun, EASY activity. Even if it just means walking to work instead of taking a cab, or whatever. Or take your crazy dog to the park!

By the way, there’s another “silent” killer you need to get checked at the Doctor’s. Fortunately, this one is more of an “energy killer” than something that will kill you – although it can if you go a long time without it…

My Doc said that a lot of people – even meat eaters – are low in Vitamin B12. We just have a hard time absorbing it, he said.

So ask your Doc to include that in your bloodwork.

By the way, I just had a full blood test last week and am having a full physical in September. Make sure you are scheduled for a tune-up too!

The last time I had my blood lipids measured was back when I was 30.

Click here for the results of my last blood test

I’ll let you know the new results soon!


Since this is a 2-day per week program, technically you don’t have a workout scheduled today…so it’s a “Free workout” day. Do 30 minutes of fun stuff, or if you are insane and want more intensity, try this Kettlebell Circuit created by the original Certified Turbulence Trainer, Chris Lopez.

1) Snatch x 15 per arm
2) Chin-up x 10
3) Clean & Push Press x 10 per arm
4) Spiderman Push-Ups x 20
5) Turkish Get-Ups x 5 per side
6) 2-Arm Swings x 25

Rest 1-minute and repeat 3 to 5 more times.

Welcome to the revolution!

Social Support Saturday!
Alright, do something fun for 30 minutes…and now let’s talk…

Transformation secrets

First, I highly recommend you visit this site,, to meet the winners of past contests.

Our winners always have social support and suggest you surround yourself with people who are smarter, fitter, and healthier than you if you want to improve yourself. Hanging around those folks will bring you up to their level.
Hang around the right folks! You become who you associate with.

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

And make your lunch silly!

You can’t expect to eat well at fast food joints. According to Men’s Health magazine (Sept 2009), over 44% of fast food lunches end up being more than 1000 calories. You’ll never lose fat on that diet!

After all, you can’t out-train a bad diet, even with these workouts!

Next week!
TT Meatheads IV: Get Lean & Jacked with a kettlebell circuits workouttt-depletionw-flat
Stories from Europe

Train hard but safe,

Craig Ballantyne, CSCS, MS

PS – Click here to get the full TT Depletion Program