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

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.


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. :)