Bodyweight 200 Challenge

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Videos | Posted on 23-12-2011-05-2008


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Hey, as we approach the holidays I would like wish you a Merry Christmas and give you another great video workout…

In this video Fitness Expert Craig Ballantyne shows you how to lose fat and gain muscle in the bodyweight 200 challenge.

You will be doing 12 different bodyweight exercises, going straight from one to the next one until you have finished the workout.

Here’s the video you need to watch…

Have fun! :)

If you passed the time requirement for the Bodyweight 100, then you’re ready to take on the Bodyweight 200.

To start out, you’ll do Prisoner Squats for 45 reps. So, place your hands behind your head and keep your elbows back. Next, push your hips back and squat down and then back up.

Move immediately into 30 Push-ups. Break these up into blocks if you need to, but make sure you get through them all before going on to the next exercise.

From there you will do 10 Jumps. Be sure to jump right back up as soon as you land.

After finishing all your jumps go into 10 stability ball Leg Curls. So, with your heels on the ball and your hips bridged up in the air, curl the ball in and then back out. Be sure to keep your body in a straight line and your hips bridged up at all times.

Once you’ve finished the leg curls, go immediately into 10 stability ball Jackknives. Place your elbows on a bench and your feet on a ball. Next, brace your abs and bring your knees into your chest and then back out. Make sure your body is in a straight line at all times.

Next up in this Bodyweight challenge is 20 Step-ups (10 per side). So, with one foot up on the bench, use your lead leg to drive up and then slowly lower back down. Be sure to keep your lead foot up on the bench at all times. Do all reps for one side and then switch sides.

Okay, back to the upper body, this time with 5 Pull-ups. With an overhand grip and slightly wider than shoulder-width apart, start from a dead hang position and pull your chest up to the bar and then slowly lower back down. If you need to do these one at a time in order to get through them all, that is finejust make sure you do all of them. (If you can’t do pull-ups, then you can do bodyweight rows instead)

Next up is 30 Forward Lunges, 15 per side, alternating sides, followed by 20 Close-Grip Push-ups.

After your push-ups, you’ll do 15 bodyweight Rows using an overhand grip that is slightly wider than shoulder-width apart. Next, row your chest up to the bar, squeezing your shoulder blades together at the top position.

Once you’ve finished the rows go right into 15 bodyweight squats and then finish off with 5 Chin-ups. For the chin-ups, grab the bar with an underhand grip and from a dead hang position, pull your chest up to the bar and slowly lower down.


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