Wednesday, March 07, 2012

Super Tough Bodyweight Interval Workout

A reader named Jay wrote in with a question about my infamous 20-10 bodyweight squat and pushups 'finisher' from TT for Buff Dudes and Hot Chicks.

Jay said, "I'm not exactly sure how to perform the bodyweight squat series, can you explain?"

Here's the answer, and here's where you can see me do

The Bodyweight Squat Timed Intervals

The workout is written like this:

1) Bodyweight Squats
a. (20 second squats + 10 second hold in bottom position x 8 rounds)

2) Pushups
a. (20 seconds pushups + 10 second hold in top position x 4 rounds)

3) Plank + Side Plank
a. (20 second plank + 10 second side plank alternating sides x 8 rounds)

4) Touchdown Lunges + T-Pushups
a. (20 seconds lunges + 10 seconds T-pushups x 4 rounds)

As Rachel, a TT Member explained on the forum...

"In exercise one, you do repetitive squats for 20 seconds.

When your interval timer beeps (or when you see the clock hit the 20 second mark), you lower to the bottom part of the squat and hold for 10 seconds. Once ten seconds passes, you in total you will be squatting for 4 minutes without a break.

It's tough. Really tough.

In exercise 2, you do 20 seconds worth of pushups, then you hold in the top position for 10 seconds and you do this for 4 rounds (so its essentially 2 minutes of continual pushups, the only break being the 10 sec hold at the top).

For the plank and side plank- you do a 20 second plank, then rotate and hold a 10 second right side plank, then back to a regular plank, then to a 10 second left side all in all you're doing 4 minutes of plank...mostly in regular plank but with the side planks as well.

Use the same protocol with the last exercise.

All in all it takes 12 minutes, but it's a super-tough 12-minute challenge.
Now while this full workout isn't available on video, you CAN watch ALL of my presentations and follow-along bootcamp workouts from the TT Summit here.
But hurry, there are only 24 hours left before the price doubles.

See you in the bootcamp workouts my friend,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - You want another tough workout...

The 2nd morning bootcamp workout we did was a super TOUGH training session. Good times.

Get your TT Summit bootcamp videos here

And make sure to save the dates of the next TT Summit when they are announced to the public soon (hint: June)


jmschlmrs said...


just wondering how you most often incorporate bodyweight exercise into your routine. Do you often perform them as finishers as talked about here? To loosen up on nonworkout days? Strictly bodyweight workouts?



Craig Ballantyne, CSCS, MS said...

I use bodyweight exercises in my warm-up.