BODYWEIGHT CARDIO

[neirfane]

i just did almost all of this in 10:54:98. tanked on planks at 35 sec. and took a lil long on parts 2 and 3 making sure i was doing them right. i was breathing hard up to 6:23 afterwords

[elmastadon]

just finished this.Oh Holy Divine is it a challenge.

[LoveSkittleForever]

Um how many of each thing do i do? He tells us how many for some of the things but for some he doesnt say how many

[lynk5]

@LoveSkittleForever

Jumping Jacks 60

Spiderman Pushups 30

Walking Lunges 20

Spiderman Climbs 30

Squat Hold 45

Plank Hold 60

Burpees  5

Running High Knees 50

[15eshabani]

what do i do if i dont own a wall JK

[Angelskingarden]

This is my first time seeing Spider Man lunges. This seems like a great exercise; you're working out your arm's stabilizer muscles, working out your abs and lower back, and stretching your legs at the same time.

[Marmetal]

type in "give me 4 week abs" in the top box and click on the video with hearts in the title to learn how to get a 6 pack in 4 weeks.

[rmelgar9]

60jj

how many spidey pushups? 12.. anyone ?

how many lounges ? 12 too ?¿

how many sp climbs? 12 too...just guessing

squatwall 45 secs

bridges 60

5 burpies

25 kneesup

[makebeat2011]

There's no reason I won't come back to this site again. Good work!

[iLaughAtUrComMentS]

Mr.SuperMan



[joshierox]

THis is good man thanks alot!

[chrismcoaching]

very very well done video my friend!! Im a Fitness Professional in Naples, Florida and that was high class instruction!

[molocha01]

how many spiderman pushups and walking lunges and spiderman climbs

[Hitchisnotgreat]

This is a great workout and much harder than anticipated, especially if you're over 210lbs! I adapted it in a couple of ways. Try plyometric lunges instead of walking lunges (x20) although these stress the performance of the wall squats quite dramatically. And after x3 through why not do a half-set instead of extra cardio?

[Jvdx]

tried it today, man this workout is KILLING! i did not expect it to be this heavy.

very good, thanks. will try to keep doing it 3 times a week after weight training.

Thanks!

[THEMW2HACKER555]

Is this good cardio for getting abs???

[CoSzaro17]

@THEMW2HACKER555 u dont just 'get abs' with it. those come depending on your weight and diet. you can burn off 500 calories but if you 700 after words it aint gonna work.

[26862]

how many spider man push ups?

[TheOneTitan]

I was breathing hard after the 3 circuit, damn .-.

[eXcite8D]

omg...

i can only do one set.

i feel like i'm gonna die!

lol

[tldevilsh]

Theres faster way to bw cardio with sakuraba workout

[IrishRhavin]

Can i do this on my cardio days as cardio, won't affect my recovery from lifting will it?

[sexysamm]

Im fairly unfit and decided to change my habits. I can get through only one set and feel like dying in a good way. so ill do one set a day until i can get up 2 sets then do that every second day. Ive never sweated from any other cardio or weight session. even my eyes are sore ahahaha

[Solarsonic888]

i love this workout. i just finished it 5 minutes again for the 2nd day I've done this circuit. This is my workout for when I can't make it to the gym!

[SweetRandal]

I love your program! I am considering buying your TT book, but I am curious if you split up bodyweight cardio/strength training? Or is the interval training 3 times a week all you do? Any feed back would be greatly appreciated.

[smelleh]

): He doesn't say how many push-ups/lunges etc to do..

[atammarco]

if i perform 2 on 3 of these will it be good for my bf%? is the difference between doin 2 sets and 3 sets really high?

[TheBayArea510]

@atammarco yes because every set builds on the one before. If you're absolutely dying by the 2nd set than take a 90 or 120 second rest between the 2nd and 3rd set.

[atammarco]

how is this one for bf% ??

[neverbackdown1994]

holy shit i do football baseball and used to wrestle and play hockey... this is by far one of the hardest workouts u will ever do at home or at a gym

[armil365riza]

#8 High Knees: Done as fast as possible. Do 50 total. I just count when my right leg hits the ground for 25. It is hard to count both legs for 50 since you are going fast. You will be dying about 1/2 way through.

[armil365riza]

#4 Spiderman Climb: I do a total of 20 of these (10 per side) I really feel these in my abs and obliques.

#5 Wall Squat: Do for 45-60 seconds. This hurts! Don't rest your hands upon your legs, since it makes it easier.

#6 Planks: Do for 60 seconds. Tough after doing all these other exercises without rest.

#7 Burpees: Make sure and do a full pushup at the bottom and explode as high as pssible at the top into a jump.

[armil365riza]

#1 60 Jumping Jacks: Done as fast as possible, but make sure you do full jumping jacks.

#2 15-20 Spiderman Pushups: I'm just doing normal pushups until they become too easy. Typically it is a breeze for me to do 40+ pushups, but it is much tougher when you do these with zero rest in between jumping jacks.

#3 Walking Lunges: I take 20 steps total. This is the easiest part of the workout in my opinion.

[deckham]

I'm confused here... he doesn't say how many reps to do of the Spiderman Pushups, walking lunges, etc.

[blood933]

how many times a week should you do this workout..does this really make you lose your gut???

[sjb610]

@blood933

If you do this, and burn more calories than you take in, you will lose fat from all over your body. Your body will burn fat in the order it was put on, the first place you stored fat will be the last to go. (generally)

[SupaPoopaScoopa]

Crazy eight three hundred.?

Three hundred, becuase you have to be a spartan to do them?

[alowry2002]

@mjmyo11 It can help. This is just one of many routines in TT. If you want to lose the gut (fat) drop the calories you are eating (Nutrition) and exercise to maintain your muscle mass and to burn extra fat. Resistance training (lots of TT videos on that) is best to maintain muscle and increase fat burning.

[noonevincecarterfan]

I must say that this is one of my favorite circut workouts. I will incorporate this workout to my rutine and do it once a week during my basketball season to build up a little extra endurance. I'm sure a lot of athletes will benefit from this type of training.

[cHiKaDiNg58]

Is this a HIIT workout?

Is HIIT and Cardio workout the same?

[Str1keRS1R]

I do something similar to this. I start with 30 jumping squats, then 30 split jumping squats, then 30 prison squats, then 20 burpees, then 30 staggered push ups, then 30 explosive push ups, then 12 hindu push ups, then 10 pull ups. After all that I hit some HIIT with a jumping rope going for 1 minute of High intensity then 30 secs of rest for a total of 20 minutes. I went from 17 - 11% body fat in 3 months from doing this almost every day.

[lepre84]

Do you guys do some warm-up before doing this routine?

[RctFozzy]

You should always perform a warm-up, prior to working out. This should last between 5-10 minutes.

[jstr808]

I've been using this with a 9lb weight vest after lifting weights. My weight and body fat is down to when I was fighting back in the late 90's. AND, I can do it at home with minimal noise or trouble with my wife and kids.

[fanavanic]

i thought this was easy but its harddddd lol

[mindzoo1]

jesus... i just did this with the recommended reps. really doesn't look like much on paper but by the time i got the 3rd set i was nearly crying. my lungs feel like they're on fire now. good stuff! thank you very much for this workout. i'm gonna do it 3 times a week. is that enough do you think?

[seqSAS]

how big will my muscles get if i do this ?? i am a girl and i dont want big muscles!! help??

[Euphorica]

you wont get big muscles even if you do hardcore weight training. thats an old silly myth. girls just dont balloon from throwing some weights around.

any ridiculous women you see thats huge is on steroids.

[mvang01]

Cardio exorcise doesn't really build muscle as much, but it really helps with losing weight.

[m3gadinum8]

wow this is awesome.. so i dont need to jog for cardio.. i just do this

[thugmentality47]

sooo...how many spiderman pushups? 15 enough?

[boychick1]

you dont mention how many reps need to be completed for each exercise - please can you break it down.

[random21000]

60x jumping jacks

5x burpees

25x running high-knees (each leg)

that's all i got.

[nappyjim]

1) 60 Jumping Jacks

2) Spiderman Pushups 10-15

3) Walking Lunges 10-15 for each leg

4) Spiderman Climbs 20 total

5) Squat Hold on Wall 45 seconds

6) Plank Hold for 60 seconds

7) Burpees 5 total

8) Running High Knees in Place 25 per side

Rest One Minute and then do it 2 more times

Optional: If you are not wiped out that you can add in 15 minutes of intense cardio on a treadmill or other piece of cardio equpiment.

[nappyjim]

Personally, I could not do this 3 times, barely even 1. I lowered the reps a little and plan to increase each time. So what I did was:

1) 30 Jumping Jacks

2) Spiderman Pushups 5

3) Walking Lunges 6 for each leg

4) Spiderman Climbs 10 total

5) Squat Hold on Wall 20 seconds

6) Plank Hold for 30 seconds

7) Burpees 5 total

8) Running High Knees in Place 25 per side

It still kicked my butt and I plan to increase it each time till I reach the total he recommends.

[bampaulmike]

hi, if i do this everyday , do i got more results from doing this 3 times a week please answer me

[t0miLiO]

no, do this 3 times a week and you will get best results!

[mayheamk]

i have breathe problem when im doing weightraning, is this gonna help me to not ran out of breathe?

[ryuzakikun96]

does this help with toning your stomach

[shiryu22]

If you want to tone any part of your body, you just need to lose body fat. Doing cardio is good for burning fat, but weight training will actually help your body burn more calories even at rest.

For best results, I'd do both weight training AND cardio.

[woodkey1]

nice shoes. are those converse? What exercise u recommend to flatten the tummy?

[Beatbyawhiteboy]

It is. He's gangsta!

[xcrackskix]

also thanks for the great workout! good of you to share some of these awesome workouts i'm doing the turbulence training and must say the programme is great

[xxxKAYVAANSHRIKExxx]

if I did this everyday how long do you think it will take for it to show effect

[shakaama]

craig, i started doing a shredder diet: oatmeal, pb; whey banana strawbry shake; chk breast veggies; shake; chk; shake. i can now do the tae bo videos without breathing hard at the end. and i see no results at all.

i have not been doing this work out, nor the high intensity: is that the difference? am i just getting in shape inside more or what's the deal? i take a photo of myself once a week, i see no difference.

[javed86]

I recommend you place greater emphasis on your largest muscle groups i.e. your chest, back, legs & shoulders. If you are already doing so, you may have to tweak your workout. A simple variation is to do your standing exercises on one leg, granted you'd have to lift 75% of your 12 rep weight.

[javed86]

Another important variation I use frequently is to use unilateral training wherein you lift with one arm alone - with free weights. This can cure any imbalances you may have which are hard to detect when using barbells.

[hapoop30]

absolutely great

[sdf91dn]

this really is crazy i couldnt breath after 2 rounds, and i felt like vomiting after the spiderman climbs

this is perfect cos i got a better workout than i could from gym, and its free

[techn0sailer]

great video, but i was woundering how many spiderman pushups to do?

[DigitalMortician777]

awesome, it's just what I've been looking for. I find it very difficult to do cardio where I'm living at the moment, as I don't have money or access to a gym, no cardio equipment and no access to a large track or field for sprinting. Running on the spot is also a bit boring, so thank you so much for this great cardio workout Craig!

[MohaaVeteran]

Very good workout, very intense :)

[utubesucks2003]

Damn I can only hold like 20 seconds on the squat-hold, I guess endurance builds over time.

[youtubsucksaaaa1]

Great name :P

Great workout, I'm going to incorporate it tonight!

[cbathletics]

shakaama- During the hard portion of intervals, you should try to go at 8/10 perceived exertion and rest at a 3/10 exertion. Try going for 45 seconds hard, then 90 seconds easy, doing 6 intervals with a proper warmup, cooldown.

[shakaama]

wow i never saw this reply. good stuff. thank you for taking time to answer :)

[uhdragon2]

you shouldnt really 'lock' your elbows when in the pushup position, a slight bend is best

[Terric90]

I think Interval Carido Training is much better than this.. but of course this isnt bad for fat loss.

[shakaama]

i see 5 different videos of interval training and they all say 5 different times for intervals and intensity.

who's right?

[donaldsonb]

Interval is great but adds something new. Your body need different actions

[tritjahja]

yeah..how many repetitions for spiderman pushups, etc???

[luvmydane]

Awesome. On the spiderman pushups, walking lunges and spiderman clibs, how many repetitions of each do you do? As many as possible?

[shakaama]

although my body looks good [i'm black] i'm totally out of shape. or is this work out for someone in peak condition? is there a beginner intermediate to this work out?

anyway i reduced all the numbers to get through the circuit. i was able to get through the entire sequence and did the circuit twice at my reduced numbers level.

i started overheating after the last high knee run at the end and decided not to test a 3rd circuit.

[4Loki]

This is a cool one as well, and really tough.

[lilrog0909]

3 way jumps is a good cardio!

[TCOBaG]

Wow, Craig,

what a shame you feel so threatened. And to think I liked your stuff. Oh well...

Problem I've always had: product=person

Be well, live well, die last.

Allen

[cbathletics]

didnt mean to delete it. i was playing around with the inbox and thought i was just deleting messages! no worries about sharing the workouts i post on video. i post a lot of the TT workouts on my blog as well.

Stay strong!

[shakaama]

for your stability ball jacknife reverse crunches i don't have a stability ball so i put my legs on my rolling computer chair and put my arms on my couch and did the exercise.

is that good?

[TCOBaG]

Thanks for the update. Considering you're not so new to YT, it did seem strange.

Yes, a lot are posted, and some good, usable stuff there. Appreciated.

FTR,

Added this to the end of my morning routine. Today was day 3. Felt really good. Better today than yesterday though I'm not exactly killing it (hi steps, are, well, "a little high steps"...

Be well,

Allen

[cbathletics]

I have a friend that posts all my vids...this was my first time in the "Admin section". just getting the hang of it. Thanks Allen!

[KissMyButtOk]

You look like you can fuck your girlfriend really hard! LOL.

[shakaama]

oh man they deleted the comment from someone who gave all the reps. i should have printed it out.

[TCOBaG]

Wow, really? Deleted my comment though I was only joking about the 'buying the course' part. Oh well. Before they delete this again, here's my take, just my take though :-) Good numbers, that should work -60 JJ -30 spidey pushups (15 each side) -40 total walking lunges (20 each side) -40 total spidey climbers (20 each side) -45 sec wall squat -30 sec hold on the plank -05 burpies -50 total hi-knees (25 each side) --- 300 :-) Play with the reps on different sets to find what works best for you.

[shakaama]

andyone able to do 1 of these circuits let alone 3?

[Egregious22]

Nice circuit, but how many reps of spider man pushups, walking lunges, and spider man climbs in each circuit. You never mention this.

[uberfriponne]

Damn, you got some good balance there

[mjfitness]

That's an awesome bodyweight circuit Craig! I'm going to try it!

[areneth]

Yaaayy! This is so awesome!!!

[andy82oct]

Many many thanks for showing these exercises,it will help a lot to those people like me who do not have any exercise eqipments.I do exercise at home daily and will follow your lessons religiously..

[shakaama]

holy mother of god this is hard.

[shakaama]

awesome thanks.

[r1cknyc]

What are the reps for the exercises that has it?

[aiax88]

what are the reps for the exercises after the jumping jack, the exercises that use reps, to get the total of 300?

[TCOBaG]

I think you're s'posed to buy the course for that info :-) Good numbers, that should work -60 JJ -30 spidey pushups (15 each side) -40 total walking lunges (20 each side) -40 total spidey climbers (20 each side) -45 sec wall squat -30 sec hold on the plank -05 burpies -50 total hi-knees (25 each side) --- 300 :-) Play with the reps on different sets to find what works best for you.

[AndrewLeeFinnigan]

Wow! What a workout!

[matrix2pyro]

Great video Craig!

[dandoocha6]

ur video is really good thank u soo much!

its perfecct, its a bit advanced but im trying it from today!