Burn Fat with Bodyweight Exercise Routines
The body weight challenge exercises are something I came up back in the late summer 2007.
It’s similar to the 300 Workout which was featured in Men’s Health magazine. Now I didn’t invent the 300 Workout, all I did was film the video, but it was a lot of fun and got a lot of feedback from people reading the magazine and I thought hey, maybe these guys are on to something, so I’ll put together a body weight version and I did what is called a Bodyweight 500.
The workout is just a challenge, it’s not something you’re supposed to do everyday because there are other workouts that you do during the week and then you do a bodyweight challenge on the weekends or on the Friday, your final workout of the week.
So you might do a workout on Monday and Wednesday, and then in your first week of the program you’ll do the Body Weight 100 and this is the program that’s featured in that Belly Off Program that I mentioned at the start of the interview that guys are using to lose 20 pounds or 25 pounds of fat in 8 weeks.
They do two regular workouts and then they do they Body Weight Challenge and then the next week they do two regular fat loss workouts and then they do a harder Body Weight Challenge and so on and so on it goes until they’ve done either the 4 week version of it and an 8 week version of it and they work up to the 500 repetition challenge, so that’s what I mean when I say Body Weight 100, in that workout there’s 100 repetitions of body weight exercises.
Some are done for 10 repetitions, some are done for 15, you know, there’s chin-ups, body weight squats, and some other exercises in there.
Eventually, like I said, working up to the Body Weight 500 Workout, which is generally done in about a half an hour to 40 minutes for guys that are a little bit more beginnerish and they get the workout done.
It’s all body weight exercises like I said and it’s a lot of fun, it’s a good challenge and that’s what some people need in their programs to keep the motivation up, is a challenge each week, especially those people that are competitive, a former athlete. They really like something that they can do that is going to challenge them week in and week out, so it’s just not the regular routine they’re going to the gym for.
They know they have a new challenge this week and they have to get the workout done in X amount of time sort of thing.
I did that initial Body Weight 500 and then I went and made an even harder workout called the Bodyweight 1000 and in that one, it’s the same thing, Monday and Wednesday you do regular workouts and then on the Friday or on the weekend, you’ll do a body weight challenge.
So it starts off the first week you do 250, in the second week you do 250 by 2, in the third week you do the 501, in the fourth week you do maybe 501 and the 250, in the fifth week you do the 750, and then finally at the end of week six, you do the Body Weight 1000 Challenge.
Now in this one, it’s not really that much more difficult than the 500 because I added a lot of calisthenic-type exercises like jumping jacks just to get the repetition number up because you can’t do 1000 push-ups in a workout. It’s a whole bunch of exercises, there’s probably 15 different exercises that makeup the challenges and you can do them, you know, a couple include the ball, a couple include nothing, and a couple include some type of pull-up bar.
Discover the shocking top 5 fat loss myths at Turbulence Training and uncover all of the Turbulence Training Transformations in the Fat Loss Forum. Craig Ballantyne is a Certified Strength & Conditioning Specialist and fat loss expert who writes for Men’s Health and Oxygen magazines. Ballantyne shows you how you never have to do slow boring cardio again!
