TT Bodyweight 200
Submitted by Turbulence Training Blog
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.
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March 9th, 2009 at 4:27 pm
I started this two weeks ago because of how similar it to what I have been doing and did in the military. It is not as easy at is looks and has been a great change to my daily workout regime.
May 5th, 2009 at 4:30 pm
This workout is really great. I have been doing it for about four weeks and have lost 10 pounds. One thing I wonder about is platueing. Should a person change things up at all or just stick to the routine? Any advise would be great.
June 22nd, 2009 at 10:21 am
Maybe increase reps or do the bodyweight 350 (which is actually increasing the reps) Google it