Monday, December 29, 2008

TT Bodyweight 200

Let's start with a few assumptions. You don't have the luxury of spending hours in a gym. You don't have much workout equipment at home. You've found it hard to stick with an exercise plan over the long term. Welcome to the club.

But we've found the solution: It's called the Bodyweight 200, and it addresses all those obstacles. In fact, you need only two items -- a Swiss ball and a chinup bar -- to perform this 20-minute, total-body routine designed by Belly Off! Club advisor Craig Ballantyne, C.S.C.S., owner of http://www.turbulencetraining.com/.

So you can do it in your basement, your garage, or even your bedroom. And while a weight-free workout may sound easy, the Bodyweight 200 will challenge every muscle in your body. (The 200 stands for the number of repetitions you do.)

Best of all, you can start today. And why wouldn't you? Now that you have this workout, you're all out of excuses. The Body-Weight 200 This 12-station, 200-rep program burns fat and builds muscle -- in about 60 minutes a week

Directions: Do this workout 3 times a week -- Monday, Wednesday, and Friday, for example.

Perform the exercises as a circuit, doing 1 set of each movement for the prescribed number of repetitions.

Complete them in the order shown, without resting between exercises. Too easy? Rest 1 minute and repeat the circuit.

The Workout
1. Prisoner squats (30 reps)
2. Pushups (30 reps)
3. Jumps (10 reps)
4. Swiss-ball leg curls (10 reps)
5. Swiss-ball pikes (10 reps)
6. Stepups (20 reps)
7. Pullups or chinups (5 reps)
8. Forward lunges (30 reps)
9. Tucked-elbow pushups (20 reps)
10. Inverted rows (15 reps)
11. Prisoner squats (15 reps)
12. Chinups (5 reps)

NOTE: The video below is "slightly" different than the workout above.


3 comments:

fireballs said...

Looks fun! I have a question - what would you substitute for 7, 10, and 12 if you don't have a good pull-up bar at home?

Russell D. said...

I just did this workout... actually did it through twice since the first time through didn't quite wind me. Pretty good.

fireballs, I'm in the same situation as you right now. Don't have a pull-up bar at home (yet). What I did was just substitute stick-ups for the two pull-up/chin-up sections. For the inverted row section, I filled up a suitcase with some textbooks and stuff and did bent-over rows instead. Just a suggestion. :)

Win Mr said...

3 Best Bodyweight Exercises for At Home Workouts

Here are 3 kick-butt bodyweight exercises you can do to burn fat,
stay energized, and avoid overeating.

Bodyweight exercises help you burn fat shockingly fast, without any
fancy equipment.

1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced
1-leg exercise. But you can also do assisted single-leg squats with
a band, or onto a bench, or even with a Stability Ball between your
back and the wall.

If you aren't ready for single-leg squats, you can use Bulgarian
Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
hip bridges if you are a beginner.

2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet.
And in this position, you can still use a close-grip to fatigue
your triceps, a "piked-hip position" to build your shoulders, or
even the Spiderman leg motion to work on your abs.

3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let
your chest rest, while your back is strengthened. It's the perfect
compliment to a pushup.

Do 8-12 repetitions per exercise. Don't rest between exercises. Go
through the circuit up to 3 times, resting 1 minute after each
circuit.

For a once-per-month challenge, do each exercise to failure in your
final round through the circuit.

Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 3 Best Bodyweight Exercises for At Home Workouts <=====

Get in shape for summer fast with Turbulence Training,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

PS - Cut your workout and enjoy more time OUT of the gym...

"Turbulence Training is phenomenal, Craig's system has taught me
more about bodyweight exercises than I knew was possible. Also
with a busy life style he offers exercises that you can do
anywhere, anytime with little to no equipment. It is affordable
and worthwhile. Thanks Craig."
Darren Motuz, Winnipeg Manitoba

Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Fast fat loss workouts... <=====

"The dumbbell and bodyweight workouts are perfect for the small
amount of exercise equipment I have at home, and I no longer regret
not having a membership to a gym. Getting the best results I've
ever had. Thanks again!"
Tylor McEchren