Bodyweight Workouts with TT Bodyweight 500 Challenge 2

February 21, 2011

This is the Bodyweight 500 Challenge where you will attempt to do 500 bodyweight repetitions in a certain amount of time

Starting with 50 Prisoner squats, place your hands behind your head, keep your elbows back, and push your hips out as you squat down.

Immediately after, go into 50 Pushups. Split these up however you need. So if you want to do 10 repetitions 5 times or 25 repetitions 2 times, that’s okay, just make sure you do 50.

Next up is 25 straight Jumps. So, for these, as soon as you touch down on the ground, immediately jump right back up in the air.

From the jumps you will go right into 25 Leg curls. Place your heels on the ball and bridge your hips up, then curl the ball in and then back out. Repeat.

Now you will do 50 Stability ball jackknives. In the plank position with your elbows on a bench and your feet on a stability ball, tuck your knees into your chest, and then back out. Repeat.

Immediately after all the repetitions for the jackknives are complete you will do 50 Step-ups. For this exercise you will do 25 straight for one leg, and then switch to the other side for the remaining 25. Be sure to keep your front foot on the bench at all times.

In terms of repetitions, you will be half way through the Bodyweight 500 after the step-ups.

Now you will do 35 Pull-ups. So, grab the bar with an overhand grip and from a dead hang position, pull your chest up to the bar. This is where the BW 500 will slow down for a lot of people. If you cannot do pull-ups, then you can substitute in BW Rows for 25 repetitions.

Moving on, you will now do 50 Lunges, alternating sides for 25 each.

Immediately afterwards, get down to the ground for 50 repetitions of Closed-Grip Pushups. To do this exercise correctly, you want to keep your elbows tucked into your sides at all times and perform a pushup.

To finish off the BW 500 you have a really hard 3 exercise combination.

Starting out, you’ll do 50 BW Rows. You will most likely need to break this down into 10’s or 25’s. For proper form, grab an overhand grip, wider than shoulder width apart, and pull your chest up to the bar. Be sure to squeeze your shoulder blades during this exercise.

Next up is 50 repetitions of BW Squats, keeping your hands out in front for balance.

And to finish off the Bodyweight 500 Challenge you will do a very challenging 25 chin-ups. At this point your arms are going to be tired and your body fatigued, but the ultimate challenge ends with 25 underhand grip chin-ups. Again, you can break this down into however many chunks of repetitions you need to get it done.

Enjoy workout, and remember you can’t advance to the next BW challenge unless you’ve met the time requirements of the previous challenge. Goodluck

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