The Bodyweight Challenge
By: Craig Ballantyne
The Bodyweight 100 challenge was featured in Men's Health magazine in January 2008. This workout is the initial stage in a much longer and more challenging program called the Bodyweight 500. But that's getting ahead of ourselves.
Now time to get started going through the fat burning circuit workout. Do your regular workouts on Monday and Wednesday, and then try the 100 workout on a Friday or Saturday.
Don't jump around between movements. Get all the reps done, then on to the next. Take as few breaks as possible, but you don't have to do all of the repetitions in an exercise without stopping. That would be asking a little too much!
20 Prisoner Squats
10 Inverted Rows (aka Reverse Pushups or Bodyweight Rows)
20 Forward Lunges (10 reps per side)
15 Close-grip Pushups
5 Chin-ups or Inverted Rows
Prisoner squats require you to put your hands behind your head, like a prisoner would. Keep your elbows back, and shoulder blades together. From there, do regular bodyweight squats. Squat all the way to parallel.
Follow that up with regular pushups, keeping your body in a straight line at all times. Keep your abs braced and contracted. Push with your chest and triceps to return to the start position.
Be very careful with the explosive jumps. If you have sore knees, skip these. Otherwise, jump athletically and bend your knees when you land. Bend your knees upon landing, and in one motion drop your hips and jump up again.
The upper back is worked by the next exercise, called inverted rows. In this exercise, you'll lie under a bar set at hip height (in a squat rack or smith machine) and you will row your body up to the bar. Try to touch your chest at the top of the movement. Squeeze your shoulder blades together.
Next up is forward lunges. Take a slight larger than normal step forward, plant your foot, and drop your hips straight down while bending your front and back knees. Lower until your front thigh is parallel to the floor, and keep your back knee 1 inch off the ground. Drive back up to the start position through your front leg.
Close-grip pushups follow that up. Keep your hands shoulder width apart, and this will use your triceps more.
Whew. Ready to end this thing? Just one bodyweight exercise left. Chinups. Chinups are the underhand grip version of pullups, and of course, are an advanced exercise.
This bodyweight workout will put turbulence on your muscles and help you burn fat and boost your metabolism without slow boring cardio.
This is a revolutionary new way of burning bodyfat using bodyweight exercises. Fat burning circuits will kick your butt but burn off belly fat as fast as anything. So its worth it.
Take your time going through the Bodyweight 100 workout. Split the reps up into chunks if you need to, but complete all repetitions for an exercise before moving on to the next. And you won't need any cardio to finish up this workout. Fat burning circuits are the best for lean bodies.
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