CLICK HERE for a FREE WORKOUT!! There are four weekend challenges as part of the Bodyweight 500 workout program. Each week you will do a Bodyweight challenge and if you finish under the allotted time, then you graduate into the next week’s challenge. This video will outline the Bodyweight 100 challenge. To start, you will perform 20 prisoner squats, maintaining good form by keeping your elbows back and shoulders blades together. Immediately following the squats, go directly into 20 push ups. If you cannot do 20 repetitions straight, then you can break it up however you desire, or do as many as you can and take a rest. Next, you will do 10 jumps. After the jumps, you will complete 10 repetitions of the inverted row, using an overhand grip. Then immediately go into 20 lunges, alternating sides. Once you’ve done all the repetitions for the lunges, move on to 15 closed- grip push-ups. For this exercise you want to place your hands shoulder- width apart and your elbows tucked into your sides. Again, if you can’t do 15 in a row, then you might do 5, then 5, then 5. To finish off you will do either 5 chin-ups or 5 more inverted rows for a total of 100 repetitions. Now if you don’t make the cut-off time for the Bodyweight 100, then you will repeat this challenge the following week. However, if you do manage to beat the time, then the next week you will move up to the Bodyweight 200.Visit Turbulence Training to get your FREE sample fat burning workout

Tags: ,


  1. I just did this full set of exercises for the first time… 3 complete run-throughs in just under 13:00 – guess its time for the next level! haha

  2. Craig, you should put the exercises in writing at the beginning, then demonstrate. That way we can do the routine without constantly fast forwarding the video.

  3. @williamdardo I use two kitchen chairs and a barbell.

  4. i thought he meant 100 chin ups lol i was about to shit.

  5. Dakashizzlenizzle

    looks like a good workout

  6. 9 or 15 minutes is a pretty big gap. Can`t wait to start to try this

  7. wtf 7 minutes is completely shit i managed 2 do it in 2 minutes 43 seconds.

  8. 9 min or 15 min for entire workout
    prisoner squats x 20
    pushups x 20
    jumps x 10
    body weight row palms out x 10
    lunges x 20
    close grip pushups x 15
    chin ups or rows x 5

  9. Pullups should be able to suffice.

  10. I don’t have a smith machine, so I can’t really do the bodyweight rows. Are there any alternatives to that?

  11. This 7 minutes training every day in the week? and when i make it in time i can start with the next Challenge?

  12. wtf how can he only do it in 7 minuites, i havnt worked out in time and i did this very quick

  13. Quit Being Fat ! Get Your 100% Free trial of our revolutionare diet supplement and see better and faster results In this week already. Check my profile for more info

  14. Burn That belly fat super easy with our new Diet Supplement which is all natural ingridegents, starts seeing results faster and easier ! Check out my Channel for More infor and special offer!

  15. Have you ever wanted to be slim and sexy ? Well dream no more, Get Free trial of our new diet supplement and start seeing results in few days ! See my Channel For today’s special offer !.

  16. For amazing calisthenics moves check out BarStarzz. BarStarzz is a workout team that’s works solely through calisthenics. We separate ourselves from others with exceptional strength and creativity. We developed a workout regimen that’s great for losing weight, bulking up, definition, and strength.

  17. Good boy :) Keep going!!!!!!!!!

  18. idid this and im only 11….

  19. oops, forgot the close side pushups. add 1 minute

  20. Ehm, im a quite fit person, and i got it in 2,50 minutes. was this even ment to be hard? i didnt have any breaks.

  21. 5 minutes baby! Moving on!

  22. yeah wtf? guess its for people starting off.

  23. i don’t think he thought it was that important…

  24. reallyyeahreally

    this for the fat people?

Leave a comment