I’ve been getting some great feedback on these Turbulence Training Bodyweight Workouts. To better help you guys, I’ll be putting together some weekly bodyweight-only programs you can do using TT Workouts.

Lets start off with this week:

Monday – Bodyweight 350

Start the week off with Craig Ballantyne’s Bodyweight 350 workout. This is one of the challenge workouts from the Bodyweight 500 Workout:

• 45 Prisoner Squats
• 40 Pushups
• 20 Jumps
• 20 Stability Ball Leg Curls
• 20 Stability Ball Jackknifes
• 40 Step-ups (20 reps per Side)
• 10 Pullups (No Substitutions)
• 40 Forward Lunges (20 reps per Side)
• 40 Close-Grip Pushups
• 20 Inverted Rows
• 40 Squats
• 15 Chin-ups (No Substitutions)

Time the entire workout, and try to beat your time the following week.

Tuesday – Mini Bodyweight A

After a tough Bodyweight 350 Challenge, do an easier (yet challenging) workout for Tuesday:

3 rounds of:

• Chinup or Pushup (Max Reps)
• Prisoner Squats (25 reps)
• Reverse Lunve (15 per side)
• Rest 1 minute

Write down your repetitions for the Chinups or Pushups. Try and beat your reps the following week.

Wednesday – Advanced Bodyweight Workout B

This is a great workout you can use to build up your strength. A strength workout can also be used for mass:

Superset #1:

• Pistols or 1-leg Squats onto Bench 2 reps per Leg
• Decline Pushups – 20 reps
• Rest 1 minute
  • Perform 6 total sets
    • In set 2, do 4 Squats and 20 Pushups
    • In set 3, do 6 squats, no Pushups
    • In set 4, do 8 squats, and 20 Pushups
    • In set 5, do 4 squats, and 20 Pushups
    • In set 6, do 2 squats, no Pushups

 

Superset #2:

• Partner Assisted Glute Ham Raise or 1-Leg RDL – 8 reps
• 1-Arm Inverted Row – As Many Reps as Possible
• Rest 30 seconds repeat superset 2 more times

Superset #3:

• Bulgarian Split Squat – 8 reps
• Stability Ball Ab Crunch – 15 reps
• Rest 30 seconds and repeat superset 2 more times

Superset #4:

• 1 Leg Stability Ball Leg Curl, 8 reps
• Plank with Arms on Ball, 45 seconds
• Rest 30 seconds and repeat superset 2 more times

Thursday – Mini Bodyweight B

Another light, mini bodyweight circuit:

3 rounds of:

• Underhand Bodyweight Rows (Max Reps)
• Bulgarian Split Squats (15 per side)
• Close-Grip Pushups (Max Reps)
• Rest 1 minute

Write down your repetitions for the bodyweight rows and close grip pushups. Try and beat your reps the following week.

Friday – Interval Training

Finish the Week off with a High intensity (puke inducing) interval circuit from the TT Avanced Bodyweight Program:

After a 5 minute warmup:

• 60 second High Intensity Cardio
• 20 Pushups
• Rest 1 minute
• 60 Second High Intensity Cardio
• Side Plank, 30 seconds each side
• Rest 1 minute
• 60 Second High Intensity Cardio
• 20 Bodyweight Squats
• Rest 1 Minute
• Repeat Circuit 1 More time

5 minute Cooldown

As you can see, we combined 3 TT Bodyweight Workouts to develop a customized, high intensity bodyweight program. You can do the same by grabbing multiple TT Bodyweight Workouts.