BODYWEIGHT 200 CHALLENGE

[ryanskapa]

Bodyweight 200 1. 30 prisoner squats 2. 30 pushups 3. 10 jumps 4. 10 leg curls with big ball 5. 10 stability jacknifes with big ball 6. 20 step ups (10 each leg) 7. pull ups (5) 8. 30 lunges (15 each leg) 9. 20 close grip pushups 10. 15 bodyweight rows 11. 15 squats 12. 5 chin ups (underhand grip) Finished

[lbjvg]

200 prisoner squats x 30 push ups x 30 jumps x 10 stability ball leg curls x 10 stability ball jack knifes x 10 step ups x 20 pullups x 5 (or rows) lunges x 30 close grip pushups x 20 body weight rows x 15 body weight squats x 15 chinups or rows x 5

[sigepcane]

I usually do the Bodyweight 200 one time, rest for about 2 minutes, and then repeat one or two more times. Often I'll do it as a warm up before my strength training workout.

Yesterday I finished it in 5:21....and that's without cheating on the squats or jumps. My goal is to be able to complete it in under 5 minutes.

[CoolKidinTown07]

what can i do instead of the ball leg curl? i dont have a ball...

[3buttocks]

use a wheeled spinny chair as I do :)

[Pbuilder]

@CoolKidinTown07 Do 1-leg Hip extensions with your feet on a chair - both work hamstrings.

[frapeschris]

@Pbuilder I'm doing 35 push-ups,35 prisoner squats,10 half pull -ups,25 push-ups and 25 prisoner squats. Its quite a killing but am doing this for 5 sets. It takes almost an hour to end it up. I may put 5 burpees on each set or 10 lunges per leg just to make it harder,,, Try do this guys and tell me what do you think.....

[Pbuilder]

@frapeschris Done it. It's pretty easy at this point. Good workout for beginners though. You're doing it right by making it harder. THat's where people screw up - keeping doing the same thing over and over again.

[frapeschris]

@Pbuilder i can imagine how ripped you are if you concider my workout easy...

[Pbuilder]

@frapeschris I meant that the 200 challenge was easy for me. and I was commending you for making it difficult for yourself. Your comment was "try do this guys and tell me what do you think" and I said "this guys" was easy. I was assuming that this guys means that you're talking about Craig Ballantyne. Sorry for the confusion.

[BSX87]

Can you gain muscle with this programm or is it only for definition ?

[wh1skaz]

I did the 100 workout in 6minutes..

How many times a week should i do these exercises?

[cbathletics]

It should take about 10-12 minutes.

[debhamwood]

How long should you take to do this one Craig?