This workout is one hell of a challenge. I took this concept from Craig Ballantyne who runs Turbulence Training. He has got a ton of great information, he is the one who has killed steady state cardio and has brought interval training to the mainstream.
If you do not know what that is, or you are still running for an hour on the treadmill daily – then maybe you should wake up and look around you. Those same people trudging along on the treadmill a YEAR ago will more than likely look exactly the same today.
I digress. As many of you know, I will be leaving to Puerto Rico on Friday afternoon . . . finally a chance to sit in the sun, swim at the beach, and lie in my hammock for hours!
In the meantime, I will leave you guys with the Bodyweight 350 –
This is 350 reps of pure fat burning delight! This workout is to be finished within 30 minutes – TOTAL! This challenge should be done once a week for 4-6 weeks to supplement any strength training program.
Take the challenge and post your times!
Bodyweight 350
45 Prisoner Squats – Hands behind the head
40 Push Ups
20 Jumps
20 Stability Ball Leg Curls
40 Stability Ball Jackknives -see pic below:
40 Step ups
10 Pull ups*
40 Forward Lunges
40 Close Grip Push ups
20 Inverted Rows – see pic below:
40 Squats
15 Chin ups*
Finish w/ a 1-mile run
* If you cannot do pull ups at all, then substitute them with the inverted rows. BUT if you can complete at least 3 pull ups, then do the actual pull ups and just break it up into sets of 2 or 3 reps until the required number is completed.
Enjoy!
Stay Strong,
Joey
