Depletion Workout

This training presented by Craig Ballantyne from TurbulenceTraining.com call the Depletion Workout is ‘sick’ man.

I recommend if you’ve a certain sort of training before hand if you want to embark on this routine.

Warm up

In the TT Depletion workouts you are only going to train twice a week on this program but in those two workouts you are going to give it your all because it’s only a 20 minute workout.

I designed these workouts because so many people were saying they still didn’t have the time to do the regular TT workouts. Instead, they only had 20 minutes, twice a week.

So, for these workouts this is going to be the format; a five exercise circuit, where you do each exercise for 30 seconds with no rest between exercises for 20 minutes. If you have a GymBoss timer then just set it for 30 seconds and let it go

There is to be absolutely, positively NO rest at all for 20 minutes.

Your workouts will start out with a squat or a jump, then into a pushing exercise, then into another squat, followed by an upper body pulling exercise or a total body ab exercise, and then a single leg exercise to finish it off. Again, you’ll just rotate through the exercise for 20 minutes.

Before each workout, you’ll start out with a very small warm-up to get started, beginning with an Overhead Squat.

Grab a broomstick and raise your arms so that your hands are back behind your head. Now, contract the muscles between your shoulder blades, push you hips back and squat down and come back up.

Once you’ve done that, you’ll go down to the ground and do either regular push ups or kneeling push ups.

Go through that pair, rest, then go through it again and move on into the circuits.

Now because you’ll be doing these circuits without rest, if for example you’re doing push ups and you’re dead tired at after only 15 seconds, then just hold the top of that push up position for the remaining 15 seconds. If you’re doing squats, then hold the bottom position.

Remember, this is only 20 minutes twice a week, so give it everything you’ve got!

Workout A

Since you’re only working out twice a week with the Depletion workout, you need to be working as hard as you can. So, in workout A, you are going to do a series of 30 second exercises with no rest in between for a period of 20 minutes in total.

To start, you’ll do Kettlebell One Arm Swings. Bring the KB back between your legs and drive through your hips to bring the KB up to shoulder height. After 30 seconds switch over to the other arm and repeat for an additional 30 seconds.

Immediately following the swings, go to the ground and do either regular Push ups, Close-Grip push-ups or any other variation you choose, but you have to do it for 30 seconds.

Once you’ve gone for 30 seconds you’ll move into Bodyweight Squats. With your back flat and chest up, move your hips back and squat down. Again this exercise is for 30 seconds.

After the squats, you’re back down to the ground for 30 seconds of Mountain Climbers. Note, this is 30 seconds total, and not per side. So, in a regular push up position, bring you knee up to your chest and then back out, alternating sides.

The next exercise is Front Loaded Lunges. This can either be done using a dumbbell or a kettlebell. So, place the DB/KB in front of you and lunge forward. Be sure to drop your hips down, and drive up on your front heel, while alternating sides.

Alternatively, you can do bodyweight lunges or the Lunge Jump.

Once you’ve finished your lunges, without rest, start right from the top again and keep on going for 20 minutes.

Workout B

In this fat loss workout we are going to focus on a bodyweight circuit. So, you will do this circuit for 20 minutes with NO rest whatsoever.

The first exercise to start is Jumps. You’ll want to get a nice and wide, strong stance, then bend your knees slightly, and do jumps for 30 seconds.

Once you’re done that exercise, immediately go into Prisoner Squats. Place your hands behind your head and bring your elbows back. Next, push your hips back and squat down while keeping your back flat and chest up. Repeat this motion for 30 seconds.

Next up is Close-Grip Push ups. So it’s like a regular push up, however, now your hands will be shoulder-width apart and as you perform the push up be sure to tuck your elbows into your sides.

Then immediately afterward, you will move into some type of rowing exercise. That can be either Bodyweight Rows are Dumbbell Rows. For bodyweight rows, place the bar at hip height and take an overhand grip. Next, row your chest up to the bar, making sure to squeeze your shoulder blades together at the top position. Do this for 30 seconds.

To finish off the bodyweight circuit, you will do X-Body Mountain Climbers. Starting out in a regular push up position, bring your knee up to your opposite elbow and then back out, while alternating sides. Once again, this will be for 30 seconds in total.

Now that you’ve made your way through the circuit, go right back at it, with no rest and do this workout for 20 minutes in total.