Best Delta 8 Carts Best Delta 8 THC Carts Delta 8 THC Vape Cartridges Buy Weed Online Best Delta 8 THC Gummies THC Gummies Best THC Gummies Best Delta 8 Gummies Area 52 Delta 8 THC Gummies

The 8-Minute Graduation Workout

The Graduation Workout

This is the 8-minute TT Graduation Workout that we put all new Certified TT Trainers through once they have passed their tests. I recommend doing this in a group, pushing through it together, encouraging one another, and celebrating together. You can also do this quickie on your own at home.

The 8-Minute TT Trainer Graduation Workout (Advanced)

1) Total Body Extensions – 4 rounds of 20-10
2) Pushups – 4 rounds of 20-10 (use kneeling pushups if you fatigue)
3) Punisher Squats – 8 rounds of 20-10 (10 second hold in bottom position)

The Total Body Extensions take a total of 2 minutes, as will the Pushups, and then the Punisher Squats is a full 4 minutes, for a total of 8 minutes.

Like that workout?
Get a full 12-week NO-equipment bodyweight workout program here

Now if that’s too hard, try this 8-Minute Quickie:

Quickie Booty Cardio Workout – Beginner Level
1) Total Body Extensions – 2 rounds of 20-10
2) Mountain Climbers – 2 rounds of 20-10
3) Bodyweight Squats – 2 rounds of 20-10
4) Close-Grip or Kneeling Close-Grip Pushups – 2 rounds of 20-10
– Repeat the circuit one more time for a total of 8 ‘quickie’ minutes.

Prefer that workout?

Get a Beginner NO-equipment Bodyweight Exercises here

Here are some happy CTT’s after finishing up the ADVANCED workout!

Where on earth did I get the idea for these workouts? From this study…

Canadian researchers at Queen’s University tested a Turbulence Training style workout against long cardio. 22 college-aged women did 4 workouts per week for 4 weeks in one of three groups.

Group A did 30 minutes of treadmill running at 85% max heart rate
Group B did 8 rounds of 20 seconds of burpees, jumping jacks, mountain climbers, or squat thrusts with 10 seconds of rest b/n rounds.
Group C did nothing (they were the non-training control group).

Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%). That’s right, the short bodyweight workouts (of 4 minutes) worked just as well as 30 minutes of cardio. Shocking.

BUT…only Group B, the bodyweight training, increased muscular endurance in exercises like chest presses, leg extensions, sit-ups, and push-ups.

(Reference: McRae, G., et al. Extremely low volume, whole-body aerobic-resistance training improves aerobic fitness and muscular endurance in females. Appl Physiol Nutr Metab. 37(6):1124-31, 2012)

Get a 12-week NO-equipment bodyweight workout program here
You’ll get FOLLOW-ALONG workout videos where I coach you through every single workout over the 12 weeks. You’ll love it.

Another great quickie bodyweight session,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Congratulations to…

…Steve Agyei of Aberdeen, John Marchiano of Chicago, and Gustavo Rosello of the Dominican Republic (pictured above). There were just 3 of our TT Trainers certified in 2014…Learn more about the TT Trainers and our 10 Million Transformation Mission here:


Our next big Certification event will be June 5-6th in San Diego, California at the 5th annual Turbulence Training Summit. Email us for details at:

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".