By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
The 300 movie workout is the talk of the fitness world. It's helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.
The 300 workout is legendary, having been featured in Men's Health and on ESPN. Everyone's looking for the 300 workout on the 'Net. So I made mini-version of the workout for the average guy and gal, see those below.
But first, here's how the original 300 Workout goes...but don't try this at home...
a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps
And remember, there is NO scheduled rest between exercises.
Although eventually, you'll slow down.
I tried this workout last week and managed to get 'er done in only 19 minutes and 7 seconds. But what about a 300 workout for you?
Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 - still making for a total body challenge.
For example, you might do this 200-repetition workout - this is
great for a man with moderate fitness:
5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows
Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.
An intermediate woman could do a 150 rep workout:
5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches
Add in 50 rope skips for 200 total repetitions - or 150 skips for a full 300.
Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.
Don't train like this everyday. Just use one of these workouts once every other month as an extra challenge.
For your regular fat burning workouts, stick to the Turbulence
Training workouts for men and women. You'll boost your metabolism, burn fat, and maximize your fitness so that you'll be ready for your very own 300 test day.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss
Monday, April 7, 2008
Wednesday, January 2, 2008
The Bodyweight 500 Workout Challenge - One Of The Most Amazing Workouts In History
One the most amazing workout sessions that has recently been published is the Bodyweight 500 workout challenge by expert trainer, Craig Ballantyne.
Why do I think this workout is so incredible? Here are the reasons:
1. It's intensive but short - Who has the time for lengthy workout sessions which barely get your body temperature to rise? With the Bodyweight 500 workout, you can be huffing and puffing in as little as 15 minutes. This is the perfect workout for busy people.
2. It works the entire body - The bodyweight 500 workout included 500 repetitions of exercises which work every single muscle group in your body so you get a complete workout.
3. It doesn't require any equipment - The body weight 500 workout is so named because all the exercises work against your body weight and nothing more. So you don't need to invest any money in fancy machines or heavy dumbbells. You can basically do this exercise at home.
4. It's a cardiovascular workout in disguise - Even though the bodyweight 500 workout challenge has very few aerobic exercises, it provides a cardiovascular stimulation to the body. Once you do this workout, expect to find your heart rate at 80%-90% of its maximum level. This means that you're working your entire cardiovascular system while doing strength exercises. This is a double benefit.
5. Burn maximum fat in a short time - The bodyweight 500 challenge is such an intensive workout that it burns a ton of calories and fat in a very short time. This is a 15 minute workout tops. By the time you're through, you'll be able to literally feel the fat melting off of you.
The bodyweight 500 workout challenge is part of a more comprehensive workout program created by Craig Ballantyne.
You should check out more of Craig Ballantyne's fitness on this website: http://Bodyweight500workout.com. It contains a lot of impressive testimonials.
To read how you can start to lose weight fast, visit this webpage:
Bodyweight 500 workout review.
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read his fitness and diet tips and receive 2 Free fitness ebooks, click here: http://FitFirmBody.com
Article Source: http://EzineArticles.com/?The-Bodyweight-500-Workout-Challenge---One-Of-The-Most-Amazing-Workouts-In-History&id=883717
Bodyweight 100 Workout - The Perfect Way To Start Losing Fat and Build Your Fitness
Recently, a famous trainer by the name of Craig Ballantyne invented a short but extremely intense and effective workout called the Bodyweight 500 workout. This is an intensive workout which is intended to provide a maximum fat loss in as short a time as possible.
This includes 500 repetitions of various exercises which work the entire body. None of the exercises require any weights as your body weight provides all the resistance. It is a massive workout which will leave you wanting for air. However, it is also a hard workout even if you're fit and it is not recommended if you're not already fit. It's advanced which should only be done if your body can handle it.
To provide people who are currently less than physically fit with their own workout which they can use to start burning fat, gain muscle tissue, and improve fitness level, Craig Ballantyne also created a 100 rep mini-version of the original plan and named it the 100 Bodyweight Workout.
Here's the Bodyweight 100 rundown:
- 20 Prisoner Squats
- 20 Pushups
- 10 Jumps
- 10 Inverted Rows
- 20 Forward Lunges (10 reps per side)
- 15 Close-grip Pushups
- 5 Chin-ups or Inverted Rows
Believe me, this is a great workout even if it's only 20% of the original 500 rep version.
Start doing the Bodyweight 100 workout every few days. You won't believe how fast you'll start to see and feel the results. In 4 weeks you'll probably be up to doing it and then you'll really start dropping those pounds. It will also increase your overall muscle mass and improve your physical fitness. And the great thing is that it'll probably take you under 10 minutes to complete.
You should check out more of Craig Ballantyne's fitness on this website: http://Bodyweight500workout.com. It contains a lot of impressive testimonials.
To read how you can start to lose weight fast, visit this webpage:
Bodyweight 500 workout review.
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read his fitness and diet tips and receive 2 Free fitness ebooks, click here: http://FitFirmBody.com
Article Source: http://EzineArticles.com/?Bodyweight-100-Workout---The-Perfect-Way-To-Start-Losing-Fat-and-Build-Your-Fitness&id=884874
Bodyweight 500 Workout - What If You're Not Fit Enough For It
The Bodyweight 500 Workout is a new and intensive short exercise session created by Craig Ballantyne. It basically involves doing 500 repetitions of various exercises in which you work every muscle group in your body against nothing more than your body weight.
The Bodyweight 500 workout is especially good for busy people who don't have a lot of time to exercise but still want to lose weight and burn fat quickly. The only problem is that this workout is very intensive and isn't recommended for people with a low level of fitness (it's pretty advanced). Craig Ballantyne has a preparatory exercise sessions called the 100 Bodyweight workout, which is really a miniature version of the the Bodyweight 500.
The bodyweight 100 workout consists of 100 reps spread out like this:
- 20 Prisoner Squats
- 20 Pushups
- 10 Jumps
- 10 Inverted Rows
- 20 Forward Lunges (10 reps per side)
- 15 Close-grip Pushups
- 5 Chin-ups or Inverted Rows
Again, you need to do these 100 reps without any pause. This session still works all the major muscle groups in your body but at a much lesser intensity. Do this exercise session 2-3 times a week for 3 weeks and your body will be ready to handle the intensity of the Bodyweight 500 workout. I suggest that you also spend some time doing interval cardio training during those 3 weeks, because doing the 500 reps of the original workout also strains the heart and lungs, so you need to make sure they're at tip top shape.
You should check out more of Craig Ballantyne's fitness on this website: http://Bodyweight500workout.com. It contains a lot of impressive testimonials.
To read how you can start to lose weight fast, visit this webpage:
Bodyweight 500 workout review.
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read more about Turbulence Training, click here: Turbulence Training Review
Article Source:http://EzineArticles.com/?Bodyweight-500-Workout---What-If-Youre-Not-Fit-Enough-For-It&id=880945
Bodyweight 500 Workout By Craig Ballantyne - Is It Healthy For You?
The Bodyweight 500 workout by trainer Craig Ballantyne is a short but massively intensive workout session which can produce fast fat burning results. It's intensive because you need to do 500 repetitions of various exercises without pausing. This may seem like a large number but it's over pretty quickly.
What's special about this program is that it works against your bodyweight alone, so you don't need to invest in any special weights or machines, that it works nearly every muscle group in your body, and that it's very short so it's perfect for busy people.
Take it from me, by the time you're done performing all the exercises in the Bodyweight 500 workout, you'll be short of breath and sweating profusely. But the amount of calories you will have burned in such a short time will be incredible.
That being said, there is one thing which you have to know about the Bodyweight 500 workout before you consider doing it: It's extremely strenuous so it's not right for people with a low fitness levels. Trust me, if you're not fit, forget about this workout session for now. It can truly lead to some injury. Not that there's anything dangerous about it in itself, your body just needs to be able to handle it.
But if you're looking for a way to lose fat which isn't time consuming and also develops your muscles and increases your fitness levels at the same time, check out the Bodyweight 500 workout. It's part of Craig Ballantyne's turbulence training program. You can check it out on this website: http://Bodyweight500Workout.com
To read how you can start to lose weight fast, visit this webpage:
Bodyweight 500 workout review.
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read more about Turbulence Training, click here: Turbulence Training Review
Article Source:http://EzineArticles.com/?Bodyweight-500-Workout-By-Craig-Ballantyne---Is-It-Healthy-For-You?&id=880932
Bodyweight 500 Workout Review
If you ever had the chance to see the movie 300, you were probably amazed at the kind of sculpted bodies the actors who played the Greek warriors displayed. At first I thought it was some kind of special effects trick, but the truth is that they did a special routine called the 300 workout. This workout is difficult for ordinary people to do because it requires a lot of equipment which most gyms don't have.
So a famous fitness expert called Craig Ballantyne decided to create a similar workout called the Bodyweight 500 workout which doesn't require any weights or equipment but is still intensive enough to produce fast fat burning and muscle sculpting results.
Here is what the Bodyweight 500 workout includes:
- 50 Prisoner Squats
- 50 Pushups
- 25 Jumps
- 25 Stability Ball Leg Curls
- 50 Stability Ball Jackknifes
- 50 Step-ups (25 reps per side)
- 25 Pull-ups (NO substitutions)
- 50 Forward Lunges (25 reps per side)
- 50 Close-grip Pushups
- 50 Inverted Rows
- 50 Squats
- 25 Chin-ups (NO substitutions)
In total you get 500 repetitions of these exercises which work against your bodyweight and nothing more. That's why they call it the Bodyweight 500 workout. You need to perform these 500 reps one after the other without pausing. Believe me, it's very intensive. By the end of this session you'll be huffing and puffing and sweating profusely. But you will have also burned a lot of calories, spiked your heart rate, and worked nearly every muscle in your body. And it takes a ridiculously short time for you to do it.
Just one thing you need to know: this workout session is intensive, so don't do it unless you're already fit. But if you are, then do it. When you finish it, the feeling is awesome.
You can check out more fitness information from Craig Ballantyne's website: http://Bodyweight500Workout.com
To read how you can start to lose weight fast, visit this webpage:
Bodyweight 500 workout review.
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read more about fast weight loss, click here: How To Lose Weight Fast And Never Gain It Back
Article Source: http://EzineArticles.com/?Bodyweight-500-Workout-Review&id=880919
TT Bodyweight 500 Workout Vs The Spartan 300 Movie Workout - What's the Difference?
If you ever saw the movie 300 (if you didn't than I recommend that you do because it has fabulous special effects), you must have been awed by the kind of muscular bodies the actors who played the spartan warriors had. I mean rock hard abs, massive shoulders and pecs, everything toned and tight. Many people thought that this was just another special effect, but it wasn't. The bodies of the spartan warriors were the result of a special workout which all these actors did in preparation for the movie called the spartan 300.
What the spartan 300 movie exercise session basically consists of are 300 repetitions of various strength exercises which have to be performed continuously without any pause. This is a massively intensive workout which leaves anyone who does it gasping and sweating like crazy.
The only problem with the spartan 300 workout is that it involves equipment like Kettleballs which most gyms don't carry. This puts the 300 workout out of the reach of most gym goers, not to mention people who train at home.
To deal with this problem, a trainer called Craig Ballantyne invented a new exercise session called the TT Bodyweight 500 workout. In this exercise session you need to do 500 reps of various strength exercises which work against your bodyweight alone. This means that you can do this workout at the gym and at home. One thing you need to know is that this exercise session, despite being very short in duration is also very intensive. It will get your heart pumping, your skin sweating, and your muscle straining. For busy people who wish to lose a lot of fat fast and to develop lean muscle tissue, the TT bodyweight 500 workout is an excellent and time efficient workout.
The TT bodyweight 500 workout is part of Craig Ballantyne's complete fitness and diet program.
Click here to learn more about it: http://TTBodyweight500Workout.com
To read how you can start to lose weight fast, visit this webpage:
Bodyweight 500 workout review.
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read more about fast weight loss, click here: How To Lose Weight Fast And Never Gain It Back
Article Source: http://EzineArticles.com/?TT-Bodyweight-500-Workout-Vs-The-Spartan-300-Movie-Workout---Whats-the-Difference?&id=903471
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