Bodyweight Exercises Workout

by Monica

This killer bodyweight exercises workout created by Craig Ballantyne, author of Turbulence Training for Fatloss is intense, fun, and requires no equipment.

Great for days when you're looking for a no-nonsense, fat blasting, total body workout. It can be done anytime, anyplace including the gym, your hotel room, at the park, at your apartment gym, in a dorm room, in your backyard, or in your living room.

Follow the instructions below to get started. Do you want me to film this workout? Post your comments and if I get enough requests I will film this for you.

Warm-up Circuit - 2 rounds - Spend 15 seconds on each exercise.
1) Jumping Jacks
2) Bodyweight Squat
3) Pushups
4) Mountain Climbers
5) Prisoner Forward Lunges
6) Stickups

Strength Superset

1A) Toughest pushup for 30 seconds
1B) Toughest single leg exercise for 30 seconds per side
- Rest 1 minute before repeating this superset

Water break - 2 minutes

Conditioning Circuit - 20 seconds per exercise
1) Prisoner Squat
2) Pushup Plank
3) 1-leg hip extension
4) Close-grip pushup
5) Side Plank
- Rest 1 minute before repeating this circuit

Water break - 2 minutes

Final Circuit - 20 seconds per exercise
1) Split Squat
2) T-pushup
3) Prone Stick-ups
4) 1-Leg Deadlift
5) Squat thrusts
- Rest 1 minute before repeating this circuit

Water break - 2 minutes

Stretching Circuit - 20 seconds per stretch
1) Hip Flexor Stretch
2) Glute Stretch
3) Chest Stretch
4) Hamstring Stretch
5) Shoulder Stretch
- Rest 1 minute before repeating this stretching circuit

Done!

*Video of this workout below.