Get Ripped in 4 Weeks Using Bodyweight Program

No weights? No problem! You can get in shape – in as little as 4 week – with . But first, there’s a very important lesson you need to learn: WRITE THINGS DOWN! Write down your goals and place them in a place  that you’ll see constantly.

I recently did this with my life goals. I printed out 4 copies of my goals in big letters – the biggest that could fit on a standard page. I then taped on piece of paper outside of my bedroom door (so that I can see them each time I walk into my room), one on the inside of my bedroom door (so that I can see them each time I walk out the door), one on the wall towards the foot of my bed (so that I can see them as soon as I wake up), and one on the wall behind my desk, above my computer screen (so that I can see them as I work).

So, I want you to write “GET RIPPED IN 4 WEEKS” on a piece of paper. Make copies of that paper and put them in places you’re likely to see them constantly (maybe on the fridge).

Now lets move on to the 4-Week Program you’ll use. This is a pretty advanced program, rightly called Advanced . TT stands for , so you know it was created by Craig Ballantyne:

Workout A

1A) 1-arm Pushup or Assisted 1-Arm Pushups – 1 rep per arm (2-0-1)

Start with weak arm first. 15 seconds between arms. Move to 1B without rest.

1B) 1-Leg Deadlift – 8 (2-0-1)

Rest 1 minute before going continuing through the following sequence.

  • In set 2, do 2 reps per arm for pushups & 8 reps for the deadlift.
  • In set 3, do 3 reps per arm for pushups & 8 reps for the deadlift.
  • In set 4, do 2 reps per arm for pushups & 8 reps for the deadlift.
  • In set 5, do 1 rep per arm for pushups. There are no more deadlifts.

Superset #2

2A) Backpack Pull-up – 8 reps (2-0-1)

No rest.

2B) Leg Curl – 20 reps (1-0-1)

Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #3

3A) Close-grip Pike Pushup – 15 reps (2-0-1)

No rest.

3B) Underhand Rows – 15 reps (1-0-1)

Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #4

4A) Pike – As many reps as possible (2-0-1)

No rest.

4B) Spiderman Pushups – 12 reps per side (1-0-1)

Rest 30 seconds before repeating 2 more times for a total of 3 supersets.

Workout B

 

1A) Pistols or 1-leg Squats onto Bench – 2 reps per leg (2-0-1)

Start with weak leg first. Rest 15 seconds between legs. Move to 1B without rest.

1B) Decline Pushup – 20 reps (2-0-1)

Rest 1 minute before going continuing through the following sequence.

  • In set 2, do 4 reps per leg of 1A & 20 reps for 1B.
  • In set 3, do 6 reps per leg of 1A, but skip 1B.
  • In set 4, do 8 reps per leg of 1A & 20 reps for 1B.
  • In set 5, do 4 reps per leg of 1A & 20 reps for 1B.
  • In set 6, do 2 reps per leg of 1A, and skip 1B.

2A) Partner-Assisted Glute-Ham Raise or 1-leg RDL – 8 reps (3-0-1)

No rest.

2B) 1-Arm Inverted Row – As Many Reps as Possible (1-0-1)

Rest 30 seconds and repeat 2 more times for a total of 3 supersets.

3A) – 8 reps (2-2-1)

No rest.

3B) Stability Ball Ab Rollout – 15 reps (3-0-1)

Rest 30 seconds and repeat 2 more times for a total of 3 supersets.

4A) 1-leg Stability Ball Leg Curl– 8 reps (1-1-1)

No rest.

4B) Stability Ball Plank – 45 seconds

Rest 30 seconds and repeat 2 more times for a total of 3 supersets.

Interval Workout – (Do this after your main workout OR on a separate day)

Interval Warm-up – 5 minutes at a moderate pace

Interval #1 (60 seconds at 8/10 intensity level)

Without rest, do 20 pushups

Rest 1 minute before moving to Interval #2.

Interval #2 (60 seconds at 8/10 intensity level).

Without rest, do a side plank (30 seconds per side)

Rest 1 minute before moving to Interval #3.

Interval #3 (60 seconds at 8/10 intensity level).

Without rest, do 20 .

Rest 1 minute before repeat Intervals 1-3 one more time each.

Workout C

1A) 1-Arm Chin-up with “finger assistance from the other hand” – 1 rep per arm (1-0-1)

Start with weak arm first. Rest 15 seconds between arms. Move to 1B without rest.

1B) Split Squat with Front Foot Elevated – 12 reps (2-0-1)

Rest 1 minute before going continuing through the following sequence.

  • In set 2, do 2 reps per arm of 1A & 12 reps for 1B.
  • In set 3, do 3 reps per arm of 1A, but skip 1B.
  • In set 4, do 4 reps per arm of 1A & 12 reps for 1B.
  • In set 5, do 3 reps per arm of 1A, but skip 1B.
  • In set 6, do 2 reps per arm of 1A & 12 reps for 1B.
  • In set 7, do 1 rep per arm of 1A, and skip 1B.

2A) Pushup with Hands on Ball – 20 reps (1-0-1)

No rest.

2B) Stability Ball 1-Leg Jackknife – (2-0-1)

Rest 1 minute and repeat 2 more times for a total of 3 sets.

3A) Inverted Bodyweight Row with Feet on Ball – Max Reps (1-0-1)

No rest.

3B) Jump Squat – 6 reps (1-0-1)

No rest.

3C) Mountain Climber with Hands on Ball – 10 reps per side (1-0-1)

Rest 1 minute and repeat 2 more times for a total of 3 tri-sets.

Crazy 8 Circuit – Perform as Cardio routine after workout or on a separate day

Do exercises 1-4 without resting between each.

Rest 1 minute.

Do exercises 5-8 without resting between each.

Rest 1 minute.

Repeat 2 more times for a total of 3 “Crazy 8 Bodyweight Circuits”.

1) Burpees (10 reps)

2) Pushups (30 reps)

3) Squats (30 reps)

4) Mountain Climbers (15 reps per side)

5) Jumping Jacks (100 reps)

6) Alternating Forward Lunges (15 reps per side)

7) Bodyweight Rows (15 reps)

8] Close-grip Pushups (20 reps)

There you go, a full 4-week advanced bodyweight only fat loss program for you absolutely free, courtesy of Craig Ballantyne. He has taken his unique method of training and created a certification program.

One Turbulence Training certified has put together an entire, done-for you bodyweight only fat loss plan called . Click here to learn more!