BODYWEIGHT 350 CHALLENGE

CLICK HERE for a FREE WORKOUT!!
http://www.turbulencetraining.com

This is the Bodyweight 350 Challenge which means you'll do 350 repetitions in back-to-back-to-back fashion with as little rest as possible.

To start out you'll begin with 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.

Next is 40 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.

Immediately following the push-ups will be 20 Jumps. Be sure to jump right back up as soon as you land.

From there you'll go into 20 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.

After the leg curls, go immediately into 20 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.

Once you've completed all the jackknives, you'll then do 40 Step-ups (20 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, you've now completed 185 reps and you're more than half way there. Next up is 10 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 can't do pull-ups, then you can do bodyweight rows instead)

Next up is 40 Lunges, 20 per side, alternating sides followed by 40 Close-Grip Push-ups.

After your push-ups, you'll do 20 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 40 bodyweight squats and then finish off with 15 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.

If you can finish this workout in 30 minutes then you're ready to move on to the Bodyweight 500.

Craig Ballantyne from Turbulence Training and TTMembers shows us how to lose fat and gain muscle with the Bodyweight 350 challenge.
http://www.ttmembers.com

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[lbjvg]

350 prisoner squats x 45 pushups x 40 jumps x 20 stability ball leg curls x 20 stability ball jack knifes x 20 step ups x 40 pullups x 10 lunges x 40 close grip pushups x 40 rows x 20 squats x 40 chinups x 15

[wvjon75]

These workouts are a nice break from the weight room. Good cardio and good endorphine release+ the my joints thank me.

[DRKCONWAY27]

Thanks for this video Craig!!!! I loved it even though it kicked my butt.....I follow all of your workouts and advice and I think that you're one of the best in the business...keep up the good work sir!

[Htown20XX]

Best way to get huge chest arms shoulders do incline decline flat bench 3x a week do pushups other days

[Cory32765]

Umm no shoulder workout? Pushups dont hit them very well. I think he should add handstand pushups into this workout, all of his workouts actually.

[ryanskapa]

@Hokie4U2C Then I guess you won't mind posting a video of you doing this workout in 4 minutes.

[griffinman13]

no way these people did it in less than 10 minutes

[kkacanek]

oh, :X

[Hokie4U2C]

@kkacanek That post was TIC

[kkacanek]

no way! i won't believe it till i see it. post a vid