Turbulence Training is a training system developed by Trainer Craig Ballantyne. He has developed numerous workout routines for individuals who wish to get in shape at home.

He also has numerous bodyweight-only routines for people who do not have access to equipment. You can check out all of his Bodyweight Workouts here.

One of his recent bodyweight workouts are the Mini Bodyweight Circuits. These are exactly what they sound like: 3 extremely short, but intense bodyweight workouts that require very little equipment.

1. If your main reason for not working out is lack of time, then these bodyweight circuits are perfect for you. They last less than 20 minutes (including thewarmup).
2. If your second reason for not working out is lack of equipment, then obviously these bodyweight circuits are right for you. The only equipment you will need is a pullup bar (or something to hang from).
3. Turbulence Training works because the workouts boost your metabolic rate. The higher your metabolic rate, the faster you’ll burn calories throughout the day.
4. These mini bodyweight circuits can also replace your boring cardio workouts. That’s what I do. I’ve replaced all my boring, steady state cardio routines with high intensity Turbulence Training workouts.
5. Just like any other Turbulence Training workout, the Mini Bodyweight circuits are fun to perform. When your workout is exciting, you’re more likely to stick to your program.
6. Craig Ballantyne is a proven expert in his field. He’s been doing this for over a decade. He knows what he’s talking about. Craig Ballantyne is your man if you want to learn how to lose fat in the comfort of your own home with just your bodyweight.

YOU WILL SAVE MONEY

This program costs just $19.95. Twenty bucks for a 4-week program that’s been proven to help you drop fat. You’re going to save money on:

• Gym Membership
• Expensive Equipment at Home
• Useless infomercial products
• Personal Trainer

Most people that go to the gym don’t even know what they’re doing because they’re not armed with the right program. Even if you were to buy a whole lot of equipment, you still need to start the right program.

Infomercials are useless. Don’t even get me started on them. The best way to get in shape is to get yourself a good personal trainer, but trainers are expensive.

So why not grab a program developed by a world class trainer?

Sample Mini Bodyweight Workout

Start the circuit off with chin-ups. Get under a pullup bar and take and underhand grip. This means that your palms/fingers are facing you. Pull yourself up, and slowly lower yourself down.

If you do no have a bar, then do as many pushups as you can. After the pushups, go straight to prisoner squats. Keep your chest up and elbows. Move your hips back, bend your knees, and go as low as you can.

Stand back up. Do a total of 25 repetitions. The final exercise will be reverse lunges. Perform 15 repetitions on each side. Rest 30-60 seconds, and repeat the circuit 2-4 more times depending on your level of fitness and how much time you have to workout.

Here’s what the circuit looks like written out:

3-5 rounds of:

• Chinups or Pushups – Max reps
• Prisoner Squats – 25 reps
• Reverse Lunges – 15 reps each side
• Rest 30-60 seconds

Craig Ballantyne Shows you proper form for each exercise:

How to Use These Circuits

There are 3 ways you can use these mini bodyweight workouts:

• As a stand alone, fat burning routine
• As a warmup for your strength workouts
• As a supplement to your current fat burning workout

Stand Alone Fat Burning

If you want to use these workout as your primary fat loss plan, then simply perform Workouts A, B, and C, on Monday, Wednesday, and Friday, respectively.

Start off with 2-3 rounds, and work your way up to 10 rounds. Always strive to do more – more sets, more reps, and more difficult exercises. For even more fat burning, you can do interval training on your off days.

Warmups for Strength Workouts

You can also use these mini workouts as warmups for your strength workouts. Bodyweight exercises are a great way to warm up your muscles for more intense training.

But make sure you keep the training light. Don’t do more than 3 circuits of the routines. Stick to basic movements.

Supplementary Fat Burning

You can use these workouts to replace your regular cardio training. The best way to do this is to still keep your training relatively light, but intense. For example, only perform half of your maximum repetitions for pushups and chinups.

Stick to basic movements and consistently try to perform more rounds of the circuit.

Craig Ballantyne has developed hundreds of fitness programs that revolve around the basic concepts of Turbulence Training.

To get an overall introduction to Turbulence Training, you should grab the original Turbulence Training manual. The manual includes everything you need to get started on your fat loss journey. There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique. Click here for more information.

For individuals who have had some experience with exercise or even Turbulence Training, then Craig has numerous other workouts specifically designed for women, muscle mass, bodyweight only, abs training, and more.

You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some trully unique ideas using Craig Ballantyne’s workouts? Start today with either one of the Turbulence Training workouts:

• Click here for Turbulence Training Original workout Review
• Click here for Turbulence Training ab Workouts
• Click here for Turbulence Training for Muscle Mass
• Click here for Turbulence Training Bodyweight Only Workouts
• Click here for Turbulence Training for Women

Here’s a sample circuit workout from Craig’s program:

Alright guys, so I’ve been getting some great feedback on these Turbulence Training Bodyweight Workouts. To better help you guys, I’ll be putting together some weekly bodyweight-only programs you can do using TT Workouts.

Lets start off with this week:

Monday – Bodyweight 350

Start the week off with Craig Ballantyne’s Bodyweight 350 workout. This is one of the challenge workouts from the Bodyweight 500 Workout:

• 45 Prisoner Squats
• 40 Pushups
• 20 Jumps
• 20 Stability Ball Leg Curls
• 20 Stability Ball Jackknifes
• 40 Step-ups (20 reps per Side)
• 10 Pullups (No Substitutions)
• 40 Forward Lunges (20 reps per Side)
• 40 Close-Grip Pushups
• 20 Inverted Rows
• 40 Squats
• 15 Chin-ups (No Substitutions)

Time the entire workout, and try to beat your time the following week.

Click here to learn more about the Bodyweight 500 Challenge

After a tough Bodyweight 350 Challenge, do an easier (yet challenging) workout for Tuesday:

3 rounds of:

• Chinup or Pushup (Max Reps)
• Prisoner Squats (25 reps)
• Reverse Lunve (15 per side)
• Rest 1 minute

Write down your repetitions for the Chinups or Pushups. Try and beat your reps the following week.

Click here to learn more about the Mini Bodyweight Workouts

Wednesday – Advanced Bodyweight Workout B

This is a great workout you can use to build up your strength. A strength workout can also be used for mass:

Superset #1:

• Pistols or 1-leg Squats onto Bench 2 reps per Leg
• Decline Pushups – 20 reps
• Rest 1 minute
  • Perform 6 total sets
    • In set 2, do 4 Squats and 20 Pushups
    • In set 3, do 6 squats, no Pushups
    • In set 4, do 8 squats, and 20 Pushups
    • In set 5, do 4 squats, and 20 Pushups
    • In set 6, do 2 squats, no Pushups

Superset #2:

• Partner Assisted Glute Ham Raise or 1-Leg RDL – 8 reps
• 1-Arm Inverted Row  – As Many Reps as Possible
• Rest 30 seconds repeat superset 2 more times

Superset #3:

• Bulgarian Split Squat – 8 reps
• Stability Ball Ab Crucnh – 15 reps
• Rest 30 seconds and repeat superset 2 more times

Superset #4:

• 1 Leg Stability Ball Leg Curl, 8 reps
• Plank with Arms on Ball, 45 seconds
• Rest 30 seconds and repeat superset 2 more times

Click here to Learn More about the Advanced Bodyweight Workout

Another light, mini bodyweight circuit:

3 rounds of:

• Underhand Bodyweight Rows (Max Reps)
• Bulgarian Split Squats (15 per side)
• Close-Grip Pushups (Max Reps)
• Rest 1 minute

Write down your repetitions for the bodyweight rows and close grip pushups. Try and beat your reps the following week.

Click here to learn more about the Mini Bodyweight Circuits

Friday – Interval Training

Finish the Week off with a High intensity (puke inducing) interval circuit from the TT Avanced Bodyweight Program:

After a 5 minute warmup:

• 60 second High Intensity Cardio
• 20 Pushups
• Rest 1 minute
• 60 Second High Intensity Cardio
• Side Plank, 30 seconds each side
• Rest 1 minute
• 60 Second High Intensity Cardio
• 20 Bodyweight Squats
• Rest 1 Minute
• Repeat Circuit 1 More time

5 minute Cooldown

Click here to Learn more about the Advanced Bodyweight Program

As you can see, we combined 3 TT Bodyweight Workouts to develop a customized, high intensity bodyweight program. You can do the same by grabbing multiple TT Bodyweight Workouts.

Craig Ballantyne has developed hundreds of fitness programs that revolve around the basic concepts of Turbulence Training.

To get an overall introduction to Turbulence Training, you should grab the original Turbulence Training manual. The manual includes everything you need to get started on your fat loss journey. There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique. Click here for more information.

For individuals who have had some experience with exercise or even Turbulence Training, then Craig has numerous other workouts specifically designed for women, muscle mass, bodyweight only, abs training, and more.

You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some trully unique ideas using Craig Ballantyne’s workouts? Start today with either one of the Turbulence Training workouts:

• Click here for Turbulence Training Original workout Review
• Click here for Turbulence Training ab Workouts
• Click here for Turbulence Training for Muscle Mass
• Click here for Turbulence Training Bodyweight Only Workouts
• Click here for Turbulence Training for Women

The dumbbell swing is steadily becoming a regular movement in most high intensity fitness programs. If you do not know how to perform this simple exercise, then here’s a few steps to get you started:

Grab a dumbbell with one hand and squat down with a wide stance. The dumbbell should hang between your legs. Make sure to keep your chest out, head up, back straight, and abs tight.

Swing the dumbbell back through your legs and reverse the direction forcefully by extending the knees and thrusting with your hips to swing the dumbbell outwards.

Make sure to keep your arms straight and neutral throughout the movement. This means that you do not use the strength of your arms to swing the dumbbell.

The power is generated with your hips. When the dumbbell reaches should height, guide the dumbbell back towards your legs. Use that momentum to move into the next repetition.

Remember that you are not bending over when you go back down. Bend your knees and squat, at least half way, through each motion. This is how you will generate enough momentum to bring the dumbbell back up to shoulder level.

Watch your breathing. Once you complete a set with one hand, repeat with the other hand.

Sample Workouts

Here’s a few sample workouts you can do with the dumbbell swing:

Beginner Workout

• Perform the repetitions in a pyramid format. Perform 1 repetition, followed by 30 seconds rest. Perform 2 repetitions, followed by 30 seconds rest, all the way up to 5 repetitions.
• As you get stronger, you can either add weight, reduce the rest between each set, or perform more repetitions overall.

Intermediate Workout

• Dumbbell Swings, 10 repetitions
• Pushups, 10 repetitions
• Combination Crunch, 10 repetitions
• Rest 60 Seconds

Perform this workout as a circuit, resting very little between each exercise. You can rest 60 seconds at the end of the circuit. Start off with 2 rounds of the circuit.

Build yourself up to 5 rounds.

Advanced Workout

• Dumbbell Swings, 5 repetitions
• Pike Pushups, 5 repetitions,
• Burpees, 5 repetitions
• Rest 60 seconds

Perform this workout as a circuit. You will need to use heavier weights than usual. Start off with 2 rounds of the circuit and build yourself up to 5 rounds.

For more high intensity exercises and workouts you can do with dumbbells and your bodyweight, check out Gladiator Body Workout. Click here for more information.

Have you heard of the 3-minute pushups drill? You can use this interesting technique anytime you have an extremely short period of time to workout. The method is actually very simple, but it requires knowledge in knowing how to perform differentpushup variations.

Here is the main idea: choose 6 pushup variations, and perform each of them back to back for 30 seconds each. That’s 3 minutes of total exercise. You can implement this same method usingpullup variations and squat variations.

Sample workout:

• Plyometric Pushups, 30 seconds
• Feet Elevated Pushups, 30 seconds
• One Arm Pushups, Right Hand, 30 seconds
• One Arm Pushups, Left Hand, 30 seconds
• Chair Dips, 30 seconds
• Dive Bombers, 30 seconds

Another idea is to choose two pushup variations, two pullup variations, and two lower body movements and perform them within the 3-minute drill. This way, you get a full-body workout.

Sample Full Body Workout:

• Lunges, alternating, 30 seconds
• Dive Bombers, 30 seconds
• Gorilla Chins, 30 seconds
• Pushups, 30 seconds
• Chinups, 30 Seconds
• Squat Jumps, 30 seconds

You can also develop this idea into a full training program, where you perform a 3 minute drill, rest for a minute, then perform another round. Here is a sample of what a full program would look like, based on your fitness level:

Beginner:

• 3 days a week, 4 rounds of 3 minutes, 90 seconds rest in between each drill

Intermediate:

• 3 days a week, 4 rounds of 3 minutes, 60 seconds rest in between each drill

Advanced:

• 3 days a week, 5 rounds of 3 minutes, 60 seconds rest in between each drill

For more bodyweight training training techniques, workouts, and exercises, check out Workout Without Weights. Click here for more information.

You ever watch that show “Ninja Warrior?” Ninja Warrior is a tournament held in Japan that has individuals try to get through a nearly impossible obstacle course. These obstacle courses don’t require brute strength and incredible endurance.

What they require is the ability to move your own bodyweight effectively through space. The athletes who actually complete these courses are usually very lean and cut. The big guys usually fall off. The short guys usually slip.

And over confident guys fail the first.

Ninja Warrior is one of the best tests of effective body control and mental toughness. The reason I’m talking about this is because Ninja Warrior also effectively brings to mind the effectiveness of even basic bodyweight training.

Most people will never compete or even think about competing on Ninja Warrior. However, what the show reveals is a very simple lack of most training programs: the ability to move. Most people simply can’t move.

Powerlifters can move big weights, but most have difficult moving themselves up a flight of steps. Distance runners may be able to move forward, but they do so at aridiculously boring, slow pace. But a Ninja Warrior, on the other hand, needs to jump, crawl, duck, sprint, climb, and fall in order to survive the challenges that are faced before him.

What I’m talking about is the idea that you first need to develop a base level of health and fitness before you can pursue a narrower goal. Getting enormously big, or incredibly lean, or super fast, or super strong, or developing unbelievable endurance are useless if you can’t do other things well.

I believe that basic bodyweight movements such as pushups, pullups, squats, jump roping, jumping, sprinting – anything that involves improving the movement of your own bodyweight is very crucial to your overall well being.

Just by performing these basic movement, you’ll be leaner, stronger, and more agile. For example, when peforming a pullup or pushup, your body will perform better if it has less to push and pull. In other words you’ll lose weight.

And when you already carry a good amount of weight on your body, you’ll be training your joints to handle lifting that much weight. Why are you hitting the weights if you already weight 100, 150, or 200 lbs?

You already have enough weight to lift. Learn to lift your weight first before you decide to join a gym or start buying pieces of weight. Basic pushups and pullups actually work a greater amount of muscle tissue then popular gym movement such as the bench press and row.

Click here if you want to experience the true effectiveness of bodyweight training today and learn over a hundred simple bodyweight movements that will help you become healthier, stronger, and leaner.

This article links out to products. If you purchase these products, I get a percentage of the sales. Read my disclaimer.

A few years ago, I bought a book about the Navy Seals and how they worked out. There were four main parts to the Navy Seals program: upper body training, core training, stretching, and cardio.

Click here to Learn How to Perform Super Unique, Fat Burning Bodyweight Exercises in the Comfort of Your own Home

They pretty much do cardio everyday and all day. They’re always on the move. So what can you learn from them? Well, one of the biggest aspects to their is that they are in a large group. You don’t need to start some workout club, but running, swimming, or biking with a friend will help you get your extra cardio in.

When I was in Karate, I performed my best when I was fighting or competing against someone who was able to push me hard. My friend Dominic and I were of equal strengths and techniques. So when we fought, there was war. But it was fun, and we both burned off a ton of calories during the workout.

Putting it All Together: Military Style Workouts you can Do at Home

Well, if your goal is to get started with some basic military training, then you should take the following steps:

1. Stick to the basics: pushups, pullups, situps, and squats.
2. Get a friend to workout with. Make sure you push each other.
3. Train first thing in the morning.
4. Make sure you train on a consistent schedule. Don’t let yourself make any excuses.
5. Find a fun activity to perform. This is the best cardio.

The last step is to actually get yourself a very basic bodyweight program you can do at home.

If you’re ready to incorporate bodyweight training as part of your fitness plan, then you should check out Bodyweight Blueprint for Fat Loss. Coaches Ryan Murdock and Adam Steer show you how to use bodyweight movements to lose fat, build muscle, increase strength, improve athletic fitness, and enhance longevity.

Click here to For More Information

As you progress with your bodyweight training, you will need to eventually split up your training. A body part split is where you train only two or three muscle groups per workout, as opposed to training the entire body in one workout. Most workouts featured on this website are full body.

There are numerous ways to split up your body effectively using bodyweight training. Here are the top three methods you can use:

Sample Method #1: Continue reading

For some strange reason, people still believe that they can’t get in shape with basic pushups, pullups, and bodyweight squats. These are the same people that are unable to pump out 10 good pushups, 5 good pullups, and 20 good bodyweight squats.

The problem with these individuals is they lack a clear vision into the future. They do not realize that it is not the workout program that will get them results, but instead what they do with the workout program that will get them results. Continue reading

You don’t have time to workout. You don’t have any equipment to workout with (except a pullup bar, of course. Or at least something to hang from). But you want to be bigger, stronger, and more powerful. Maybe you just want to look better. Maybe you just want to perform better.

Regardless of your reason to get bigger – you want to get bigger. Fine. I can show you how to get bigger with bodyweight exercises. In fact, just yesterday as I was walking into my house after an intense workout, my neighbor looked at me and said, “Gettin’ big. Seems like those workouts are working for you.” Continue reading