BODYWEIGHT 200 CHALLENGE

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http://www.turbulencetraining.com

If you passed the time requirement for the Bodyweight 100, then you're ready to take on the Bodyweight 200.

To start out, you'll do Prisoner Squats for 45 reps. So, place your hands behind your head and keep your elbows back. Next, push your hips back and squat down and then back up.

Move immediately into 30 Push-ups. Break these up into blocks if you need to, but make sure you get through them all before going on to the next exercise.

From there you will do 10 Jumps. Be sure to jump right back up as soon as you land.

After finishing all your jumps go into 10 stability ball Leg Curls. So, with your heels on the ball and your hips bridged up in the air, curl the ball in and then back out. Be sure to keep your body in a straight line and your hips bridged up at all times.

Once you've finished the leg curls, go immediately into 10 stability ball Jackknives. Place your elbows on a bench and your feet on a ball. Next, brace your abs and bring your knees into your chest and then back out. Make sure your body is in a straight line at all times.

Next up in this Bodyweight challenge is 20 Step-ups (10 per side). So, with one foot up on the bench, use your lead leg to drive up and then slowly lower back down. Be sure to keep your lead foot up on the bench at all times. Do all reps for one side and then switch sides.

Okay, back to the upper body, this time with 5 Pull-ups. With an overhand grip and slightly wider than shoulder-width apart, start from a dead hang position and pull your chest up to the bar and then slowly lower back down. If you need to do these one at a time in order to get through them all, that is finejust make sure you do all of them. (If you can't do pull-ups, then you can do bodyweight rows instead)

Next up is 30 Forward Lunges, 15 per side, alternating sides, followed by 20 Close-Grip Push-ups.

After your push-ups, you'll do 15 bodyweight Rows using an overhand grip that is slightly wider than shoulder-width apart. Next, row your chest up to the bar, squeezing your shoulder blades together at the top position.

Once you've finished the rows go right into 15 bodyweight squats and then finish off with 5 Chin-ups. For the chin-ups, grab the bar with an underhand grip and from a dead hang position, pull your chest up to the bar and slowly lower down.

Craig Ballantyne from Turbulence Training and TTMembers shows us how to lose fat and gain muscle with the Bodyweight 200 challenge.
http://www.ttmembers.com

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[cbathletics]

It should take about 10-12 minutes.

[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

[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.

[frapeschris]

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

[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'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]

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

[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

[3buttocks]

use a wheeled spinny chair as I do :)

[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...