Turbulence Training Workout Plan: Mini Bodyweight Circuits
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.
- 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).
- 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).
- Turbulence Training works because the workouts boost your metabolic rate. The higher your metabolic rate, the faster you’ll burn calories throughout the day.
- 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.
- 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.
- 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.
- 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.
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:
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
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.
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.
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:
Here’s a sample circuit workout from Craig’s program:

























