The Bodyweight 100 challenge was featured in Men's Health magazine in January 2008. This workout is the initial stage in a much longer and more challenging program called the Bodyweight 500. But that's getting ahead of ourselves.
First, let's take a look at the Bodyweight 100 workout. Do your regular workouts on Monday and Wednesday, and then try the 100 workout on a Friday or Saturday.
Do all repetitions of each exercise before moving to the next exercise. Take as few breaks as possible.
20 Prisoner Squats
20 Pushups
10 Jumps
10 Inverted Rows
20 Forward Lunges (10 reps per side)
15 Close-grip Pushups
5 Chin-ups or Inverted Rows
Prisoner squats require you to put your hands behind your head, like a prisoner would. Keep your elbows back, and shoulder blades together. From there, do regular bodyweight squats. Squat all the way to parallel.
Follow that up with regular pushups, keeping your body in a straight line at all times. Keep your abs braced and contracted. Push with your chest and triceps to return to the start position.
For the jumps, drop your hips and bend your knees and then jump up nice and high. Bend your knees upon landing, and in one motion drop your hips and jump up again.
Follow that up with inverted rows, also known as reverse pushups. In this exercise, you'll lie under a bar set at hip height (in a squat rack or smith machine) and you will row your body up to the bar. Try to touch your chest at the top of the movement. Squeeze your shoulder blades together.
Next up is forward lunges. Take a slight larger than normal step forward, plant your foot, and drop your hips straight down while bending your front and back knees. Lower until your front thigh is parallel to the floor, and keep your back knee 1 inch off the ground. Drive back up to the start position through your front leg.
Close-grip pushups follow that up. Keep your hands shoulder width apart, and this will use your triceps more.
Finally, you'll finish the workout with chinups or inverted rows (again). Chinups are the underhand grip version of pullups, and of course, are an advanced exercise.
This bodyweight workout will put turbulence on your muscles and help you burn fat and boost your metabolism without slow boring cardio.
This is a revolutionary new way of burning bodyfat using bodyweight exercises. The challenge of the 100 workout combined with the multi-muscle exercises will burn a lot of fat and calories, and will keep your metabolism increased for hours after exercise.
Take your time going through the Bodyweight 100 workout. Split the reps up into chunks if you need to, but complete all repetitions for an exercise before moving on to the next. And you won't need any cardio to finish up this workout. This workout is enought to burn the fat and feed the muscle.
Here are links to the Youtube videos of all of the bodyweight challenges...
Work your way up,
7 comments:
Hi! I'm trying to do this at home (with a new baby in the house) and can't get to the gym. We don't have a squat rack or anything I can use for an inverted row. Do you have any suggestions for substitutions?
Thanks!
We sometimes use our dining room table for inverted rows. Place your legs under the table and line your chest up under the edge. Make sure your fingers have a good grip though - no tablecloths or anything.
Perfect Pullup
For the inverted row, I have a step ladder that expands to 5 feet high. I set that up in front of my desk. I put my feet up, I grab the fourth set of rungs on the ladder, and go from there.
I think that this training is so important to the Bodyweight because this man help to many star and famous people to have a good fitness, so great job my friends....
Good workouts. I am a student and i live in a hostel and these are the perfect workouts without any fancy equipments that i can do just about anywhere
would it be ok to swap inverted rows for chin ups and chin ups for wide pull ups? thanks
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