Just finished up a powerful interview with one of the most well-known fitness experts in the world, Tony Horton. Tony, as you may know, is the creator of the programs Power 90, P90X, 10-minute trainer, and One-on-One with Tony Horton.

He’s a heck of a guy, and we covered everything including…

- Tony’s story about how he created P90X (you’ll also find out why Tony originally moved to LA)

- How Tony got Power 90 on TV (and you’ll discover who the original Power 90 program was designed for…this is very cool info for all you rock and roll fans)

- What his favorite workouts are in the program (and which type of exercise he dreads…I’ll give you a hint, it’s the kind I don’t like either!)

- The truth about what folks can do in 10 minutes to get great results (and why his 10-minute trainer program is so important)

- What type of intervals he likes best

- Why Tony thinks cardio is important

- What he REALLY thinks about yoga (he makes some pretty bold statements)

- His simple and powerful nutrition tips for fat loss and energy (and what he thinks about counting calories)

- His unstoppable inspiration and motivation secrets

- Amazing inspirational stories of P90X users who cut their body weight in half and lost over 100 pounds

And a lot more. It was just a great, great call.

Click here to listen to Tony Horton’s fat loss coaching call

And make sure you join Tony’s Facebook Fanpage where he is dedicated to bringing a healthy lifestyle to the world through fun, entertainment, and fitness.

Unlike most personal trainers, Tony doesn’t have his windpants pulled up to his navel, and he actually makes fitness fun and easy to understand. Download this call to your Ipod, it will make for a powerful workout motivator.

NOTE for Personal Trainers:

Without realizing it, Tony also happened to drop 3 killer business tips for all personal trainers who want to create their own workout programs, books, and DVD’s, including:

1) How he leveraged a program he designed for a major celeb (you’ll find out who) into a mega-info product

2) How Tony took one of Time magazine’s “Top 10 Future Trends” and used it in P90X to set it apart from everyone else

3) The “testimonial secret” that Tony and I agree on, 100%!

Find out all of that and a lot more in our interview here.

And feel free to share this interview with everyone you know who is interested in improving their health and fitness.

Pay it forward just like Tony,

Craig Ballantyne, CSCS, MS

For all those folks who want a 5 day per week workout program, I have good news for you. This week we’re going to look at the TT Reconstruction Program.

Plus, I have some big announcements for a big month.

Click here for this week’s podcast

1) Transformation #5 wraps up on August 18th…and a new contest will start August 31st.

2) We’ll soon have TT Kettlebell Workouts!

3) TT is going to Europe – Paris, Amsterdam, and Brussles, here we come!

So all that crazy stuff…and more to come this month.

But let’s get into our top transformation tip of the week.

Monday – August 3rd

Transformation Tip: Dream Big!

Kekich Credo #40: No dream is too big. It takes almost the same amount of time and energy to manage tiny projects or businesses as it does to manage massive ones…and the massive ones carry with them – proportional rewards.

Craig’s thoughts:
Your long term goals must include massive dreams. After all, the same steps will be taken to lose 50 pounds as will be for 5 pounds.

Dream big!

Now let’s train…

TT Reconstruction Workout A

1A) Pullup / DB Row (Max-2)
1B) SHELC (Max-1)
2A) Push-up (Max-2)
2B) DB Split Squat (8)
3A) Inverted Row/DB Rear-Delt Raise (Max-2/12)
3B) Mountain Climber (15)

Tuesday
30 minutes of reconstructing – Reconstruction “Off-Day” Workout 1

1) Calf Rolling with tennis ball (10) ===>
2) Foam Rolling (10)
3) OH Squat (10)
4) Chest Stretch (30sec)
5) Stick-up (10)
6) Hip Extension Hold (30sec)
7) Stability Ball Leg Curl (15)
8] Plank (60sec)
9) Side Plank (30sec)
10) WYLIT (10 each)

1) Stability Ball Rollout (12)
2) Stability Ball X-Body MC or Reg. X-Body MC (10/side)
3) Stability Ball Plank (30sec)

Wednesday

TT Reconstruction Workout B

1A) Deadlift / DB Squat  (12)
1B) DB 1-Arm Chest Press  (10)
1C) Stability Ball 1-Leg Curl (8)
2A) DB Chest-Supported Row (12)
2B) Military Press/DB 1-Arm Standing Shoulder Press (8)
2C) DB Reverse Lunge (10)

Thursday
30 minutes of Reconstruction Off-Day Workout 2

1) Squats  (15)
2) Rolling (10)
3) WYLIT (10 each) T’s =====>
4) Stability Ball Hip Extension (15)
5) Side Plank (45sec/side)
6)Plank (60sec)
7) 1-leg Hip Extension (10)
8] Calf Stretch (30sec)
9) Stability Ball Mtn Climber (10)
10) Stability Ball Jackknife (12)

Friday

TT Reconstruction Workout C

1) Prisoner Squat (10/20)
2) Close-Grip Pushups (10/20)
3) Stability Ball Leg Curl (10/20)
4) Stability Ball 1-Leg Jackknife (10/20)
5) Diagonal Lunge (10/20)
6) Underhand Inverted Row (10/20)
7) Grasshopper Pushup (10/20)
8] Side Plank Leg Raise (10/20)
9) Spiderman Climb (10/20)
10) Run In Place (10/20)

Social Support Saturday!
30 minutes of fun activity, and then find a way to start recording your meals online – using Facebook, Twitter, or TT Members.

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

You might want to consider adding the ingredients for a “Vegan Burger, Fries, and Shake“. <== Click for more info.

Next week!
Another TT Bootcamp Workout using only bodyweight exercises
More blender drink recipes and summer eating

Enjoy this new program and try that challenge,

Craig Ballantyne, CSCS, MS

Today I’ve got a post-workout shake mistake, my total body workout, and a quote on responsibility that I hope will motivate and inspire you to get back on track.

More about that post workout drink mishap in Craig’s kitchen in just a sec, but first, here’s something I posted on my Facebook page today:

“You must set goals, and upon reaching them, reward your performance. But at the same time you have to be tough on yourself. It is not easy to succeed.”

Hopefully that gets you back on track after the weekend…and whatever you do, don’t let a couple of burgers kick you off track till January 1st!

So if you haven’t already, get out your paper and write down three short term and three long term goals. I’m big on goal setting and have a huge document with goals for the year and for the month in all categories of my life.

The goals are benchmarks and guide posts for all my actions. They simplify my life because I simply use those goals to guide me. Cuts out a lot of tough decisions.

All I need to do is think, “Is this going to get me to my goals?” If yes, then do it. If not, then don’t (of course, all things have to be safe, legal, and moral as well!)

So that’s a “kick in your mindset” today, I hope you use that as inspiration to move forward.

Now after a couple of kettlebell-bodyweight workouts on my balcony this weekend, it was back to the gym today for a total body workout and then my post-workout shake at home…

I’m digging this workout because it is fast (doesn’t require the lengthy warm-up that I used to require when doing heavy bench presses). And it also tricks my mind a bit…because I leave the gym without being exhausted, but a good fatigue sets in when I get home.

The upper body gets quite a bit of work and then the other two workouts this week have more lower body movements.

It’s very “Reformed Meathead-like”.

1A) Overhead squats – 135×3x5
1B) Pullups – 3×11

2A) DB Chest Press – 85×3x8
2B) BB Row – 185×3x10

3A) Chinups
3B) Dips
3C) Pistols
3D) Hanging Leg Raise

Then I walked home and tried out my new blender for the vegan meal plan post workout drink…I added a banana, some Hemp Bliss, cacao nibs, and 1 tablespoon peanut butter.

Mixed it up and I accidently opened up the spout and poured out all over the counter.

Brutal.

I did manage to save 3/4 of it.

But this particular post workout shake tasted brutal too.

Oh well, back to the shake drawing board. Or maybe I’ll just never use the blender again.

Maybe I just need some help.

Got any good shake recipes?

Got any good shake ingredients I need to add to my grocery list?

Let me know below,

Craig Ballantyne

PS – The workout was based off of my friend Jay Ferruggia’s progams.

He’s one of the few guys I’ll listen to in the fitness industry.

Click here for more muscle gaining tips from Jay.

I have a little workout for you today (and these are great for bootcamps, too)…

…it’s a sweet little circuit I did on my balcony yesterday morning, and it’s going to be part of the August TT Workout of the Month…but why not try it a little earlier, right?

I call it the Kettlebell-Bodyweight 555 workout.

Why 555?

Because my math skills are horrendous.

I started the program planning to do a new Kettlebell-Bodyweight 500 workout, similar to the one I did on Sunday morning.

But as I got near the end of yesterday’s workout, I realized my plan was going to take me to 550, not 500.

So what the heck, I thought, why not add another 5 pushups. After all, 555 sounds so much better than 550.

NOTE: This definitely is not a beginner fat loss workout, so I’ve included a modified version below.

Advanced Kettlebell-Bodyweight 555 Workout

1) Kettlebell Swings – 200

I doubt anyone reading this will be able to pull off 200 straight kettlebell swings. Even I can’t…

…but I broke it down like this: 100, 50, 30, 20. The grip really starts to go in the last two sets. Once you’ve hit 200, move on to:

2A) 100 Prisoner Squats (hands locked behind head)

supersetted with:

2B) 50 Stability Ball Rollouts

I did 25 prisoner squats followed by 12 stability ball rollouts (but I did 14 rollouts in the last set to hit 50). Then, onto…

3A) 100 Bodyweight Squats (hands down at sides)

supersetted with:

3B) 105 Pushups

I did 50 squats, 30 pushups, 25 squats, 25 pushups, 25 squats, 25 pushups, and then another 25 pushups to finish the workout.

Workout lasted 25-30 minutes. And thanks to the beautiful weather, I was able to do this all on my 5th floor balcony with a beautiful view of downtown Toronto (that photo of the snow covered city is obviously not from yesterday!).

Alright, so what if you can’t do that full workout? Here’s a beginner Bodyweight 225:

Take as MUCH REST as you need to as you try to do all the reps and between exercises. Train hard but safe with these bodyweight exercises!

1) 25 Jumping Jacks
3) 25 Bodyweight Squats
3) 25 Kneeling Pushups
4) 25 Prisoner Squats
5) 25 second Plank
6) 25 Stability Ball Leg Curls
7) 25 Kneeling Pushups
8] 25 Bodyweight Squats
9) 25 Jumping Jacks

Even if you can only do the exercises 5 reps at a time, that’s fine. You can split up the program however you’d like. If you want to do 5 circuits of 5 reps, then go for it! Stick to that exercise order because like every Turbulence Training fat loss workout program, there is a method to my madness!

Trust me.

The one thing I really hate to see is personal trainers running fat loss bootcamps all “willy nilly” without a plan and just making things up as they go along. That’s not my style, and I hate to see people being ripped off like that. If you do bootcamps, make sure your trainer puts you through a STRUCTURED workout. (Heck, teach them about TT to be safe!)

Enjoy!

Train hard but safe,

Craig Ballantyne, CSCS, MS

PS – If you want more TT Bootcamp workouts OR…

…secrets on how to build a 6-figure personal training business by doing TT Bootcamps only a few hours per day, visit this website for a FREE report on how to do it!

Turbulence Training Bootcamp Workouts

You’ll have more freedom and have more fun while making money and by doing bodyweight-only bootcamp workouts anytime, anywhere!

If you didn’t already know, we just aren’t much for slow, boring cardio here at Turbulence Training. Among other things, research has shown…

• That even when men and women do an hour of cardio per day for an entire year, they only lose 4-6 pounds on average. (Reference: Obesity 15:1496-1512 (2007).)
• That some subjects end up overeating by over 250 calories per day when they start a cardio program and end up GAINING weight. (Reference: International Journal of Obesity 32: 177-184, 2008).)
• That interval training has been shown to be better than slow cardio for helping women burn belly fat. (Reference: Trapp, E.G. & Boutcher, S.H., University of New South Wales, Sydney, Australia.)

And there’s one other scientific reason cardio is over-rated, but funny enough, I’ve never come across any trainer who has ever mentioned this before.

Here’s what it is…

It’s well known in the workout world that women burn a greater percentage of fat during endurance exercise than men (Reference: J Appl Physiol 85: 1823-1832, 1998). But it’s also clear that women have higher body fat percentages.

So women, despite burning more fat, have more fat. And men, who burn more carbohydrate, have LESS fat. Just goes to show you that it’s not all about how much fat you burn during your workout.

So that’s why you don’t see long, slow, cardio in the Turbulence Training fat loss workout routines.

Another thing you don’t see me mention in the TT program is the #1 rule of the TT workouts. I guess I’ve been holding out on this one…although I have mentioned it a couple of times way back on some of my other websites.

So here it is…

The #1 rule of the Turbulence Training workouts is to FORGET about burning fat during the session and focus on burning as much carbohydrate as possible.

And you do that through intense exercise, not long, slow, boring “Fat burning zone” mythology workouts.

When we exercise intensely, we burn carbohydrate and put “Turbulence” on the muscles. And we can do this with both heavy resistance training or interval training.

So always remember…

Burn CARBS not fat!

Forget about…

• Slow cardio
• The fat burning zone
• Exercising at a pace where you can have a conversation with a friend
• Trying to find ways to occupy your mind while you do 60-minutes of the treadmill or elliptical while staring at a wall.
• Forget about reading magazines while exercising.

Instead, get down to business with Turbulence Training. And for those of you who don’t even have time for that, I designed the TT Depletion programs.

What are these Turbulence Training Depletion workouts all about anyway?

Simple.

I kept receiving email after email telling me that my 3×45 minute system was still too long. Busy moms, busy dads, they just didn’t have time for that. So if you have no time, you have to make up for it with intensity.

And in the Depletion programs, you’re going to do “concentrated repeated efforts” to deplete muscle glycogen fast.

Remember: Burn carbs not fat!!! (Muscle glycogen is stored carbohydrate.)

In the regular TT Depletion programs, your workouts are 20 minutes long…but if you don’t even have time for that, here’s a 5 minute version…

• Do this workout without resting between exercises.
• Do each exercise for 30 seconds straight.
• Repeat the circuit two times for a total of 5 minutes.
• If you don’t have time for a warm-up, then go through the first circuit at 75% intensity. Train hard, but safe.

1) Bodyweight Squat
2) Pushup
3) Repeated Vertical Jumps ==>
4) Close-Grip Pushups
5) Inverted Row

Exercise substitutions…I know some will be asking…so:

1) Everyone can do bodyweight squats
2) Beginners can do kneeling pushups, advanced can do decline pushups or dumbbell chest presses
3) Beginners can do a “wall squat hold” for 30 seconds in bottom position…super-advanced can do alternating lunge jumps. You could also do barbell squats or alternating lunges.
4) Beginners can do kneeling close-grip pushups, advanced can do spiderman pushups or dips or decline close-grip pushups.
5) Dumbbell rows or barbell rows or even seated cable rows.

Have fun. Forget about the fat burning zone. Get more results.

Get DEPLETED!

Burn carbs!

That’s the #1 rule that makes TT so much better than traditional programs of long slow boring cardio,

Craig Ballantyne, CSCS, MS

PS – You can get the full Turbulence Training Depletion program…

…as a free bonus this month when you grab your copy of Turbulence Training.

Click here to take your trial offer of Turbulence Training

PPS – The Depletion Workout gets moved to the Platinum Archives at the end of June!