Sunday, March 09, 2014

7 minute circuit

Well, I'm finally on my way back home to Canadia after a 3-week tour through the USA (the warm parts, thankfully!). I'll get home to the farm just in time to celebrate my mom's 71st birthday with her and ol' Bally the Dog. 
But there won't be a lot of time for a workout (my flight leaves at 8am), so I'll be doing this 7-minute circuit. Care to join me?
Several years ago, I created an incredible fat burning system called the "Big 7 Circuit". If you're looking for a quick, almost NO-equipment workout, use this total body session to kick-off another incredible week of Turbulence Training for fat loss. It's a total-body workout that MUST be done in this order:
Big Exercise 1 - Jump
Big Exercise 2 - Squat
Big Exercise 3 - Pull
Big Exercise 4 - Push
Big Exercise 5 - Single-leg
Big Exercise 6 - Total Body Ab
Big Exercise 7 - Interval
Let me give you an example of how this would look. The circuit takes 7 minutes - and you should do a quick 3-minute warm-up of prisoner squats, pushups, and jumping jacks (30 seconds each, repeated 2x's).
The 7-Minute Big 7 Circuit
1) Box/Bench Jumps or Jump Rope - 30 seconds + 30 second rest
2) Close-Stance Bodyweight Squats - 50 seconds + 10 second rest
3) Pullups or Bodyweight Row or Seated Row - 45 seconds + 15 seconds rest
4) Decline Push-ups or Close-Grip Pushups - 60 seconds, no rest
5) Bulgarian Split Squats - 30 seconds per side, no rest
6) Cross-Body Mountain Climbers - 60 seconds, no rest
7) Shuttle Sprints or Run in Place - 20 seconds + 20 seconds rest + 20 seconds
Whew. Done. 
That's a full 7 minute workout. If you have time, you can do up to 4 total rounds for an Ironman-style 28 minute workout (31 minutes total including the 3-minute warm-up). 
Well, that's a heck of a start to the week. 
Just wait till I give you something to FINISH it.
Stay tuned for a very special email on Wednesday,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - You are awesome.
Thank you for all of your hard work. I love hearing your feedback and success stories by email and on Facebook. 
PPS - And we also enjoy solving your problems.
If you have workout access issues or password problems, the best way to contact us is on Facebook. We see every message, and you'll get all of our replies (unlike how some emails randomly disappear into cyberspace and junk folders). So if you have a question or problem, just post it here:
And we'll help you just like this:

No comments: