If you’re wondering what it feels like to perform one of Craig Ballantyne’s bodyweight workouts, then check out this video:

As you can see, this is a great program you can do with ZERO equipment. Here’s a rundown of how to perform “The Crazy 8 Circuit.”

• 60 Jumping Jacks
• 20 Spiderman Pushups
• 20 Walking Lunges
• 20 Spiderman Climb
• 60 Seconds Wall Squat
• 60 Seconds Plank
• 10 Burpees
• 50 High Knees

All those repetitions/seconds add up to 300. After the first circuit, you’ll be pretty tired. Start off with just one circuit, and build yourself up to 3 rounds. Try to complete exercise back to back with as little rest between as possible.

What I like to do is time the entire workout, and try and perform it faster the following week. Just a 30 second improvement in time will take a tremendous amount of work.

This is just one sample of all the unique bodyweight workouts Craig Ballantyne has developed. He has lots of great workouts you can try and he’s giving them away for a discounted price in his Deluxe Package.

He gives you more information on his website, TurbulenceTraining.com. (Click Here)

P.S. I know this probably won’t mean much to you. But, just to say Thank You for grabbing Craig’s workouts from my website, I’m going to send you a special bodyweight only program using some of my favorite bodyweight movements.

But you’ll only get my thank you bonus if you grab the Deluxe Bodyweight Workouts Today. ==>> Click here to Grab Craig Ballantyne’s Deluxe Bodyweight Workouts.

P.S.S. You won’t be disappointed! Craig Ballantyne’s workouts are the real deal.

You wake up in the morning. The alarm buzzes at an annoying pitch. Groggy eyed, you somehow find the alarm and shut it off. Then you crawl back to sleep.

The alarm rings again, and this time you know its for real. You stand up with your eyes still half closed and somehow manage to bang the alarm to shut it off again.

You drag yourself out into the bathroom, wash your face, and look into the mirror. You look at your face and notice a layer of fat around your neck. Your face is wider than before.

You used to be so thin before. So fit. What happened?

As you walk out of the bathroom and into the kitchen to grab yourself a cup of caffeine, you wonder how the day will go today. Will there be an accident along the way or construction causing your hour long commute to transform into a 2 hours of laughing at the guy on the radio?

Will your boss pile on even more work on you, even though you’re 3 days behind schedule? Will you come home, tired and cranky, only to have your spouse glare at your for something you did ordidn’t do?

Of course, I’m describing a life that has not yet materialized for me. I’m 23, and I surely hope this is not the life I’ve signed up for. However, for millions of people out there, this is exactly what life is.

It’s all about work work work. You may love what you do, after all, if you didn’t, why would you do it? But, there comes a time in everyone’s life where they are forced to work harder than usual, and things just start to slip away around them.

One of them is fitness. You are once at the prime of your health. And now your weaker, chubbier, slower, and get tired easily. You used to spend at least 10 hours a week at the gym.

Now, you’d be lucky if you can spend 10 hours in a single year. The real reason why people are overweight is not because there is a lack of fitness resources or because people just don’t care.

It’s because people don’t have time.

People don’t have time to drive to a gym.

People don’t have time to perform an hour-long workout.

People don’t have time to worry about their waistlines when they have bills to pay and a family to support.

That’s the reality of the situation, and I’ve realized this earlier on. Luckily, I’ve already made exercise a habit. I know that short, intense, bodyweight workouts work, but do you?

It’s time to transform yourself back into the warrior you once were. It’s time to take your health back into your hands and regain your youth. It’s time to lose the fat, build lean muscle mass, and feel better about yourself.

Imagine waking up naturally in the morning, before the alarm rings. Imagine having the energy to actually enjoy your commute and work once again. And imagine the increased energy you’ll have to spend some extra “special” time with your spouse.

Imagine being that one guy or girl who gets what he/she want’s in the office. You know, there’s always one at the office. That one person who has so much confidence, that they actually have the courage to ask for that raise and for that vacation they so desperately deserve.

You know exercise can do this. We don’t need another study proving the benefits of exercise.

But you just need the right program. My suggestion? Try one of Craig Ballantyne’s short, intense bodyweight workouts. You can do them right as soon as you wake up in your bedroom, backyard, basement, or garage.

Once you ease into it, you’ll make it a habit. Then you’ll see all the benefits for yourself -

- Less Fat
- More Muscle
- More Energy
- More Confidence

Overall, you’ll be so much happier. So, try this guy, Craig Ballantyne’s workouts…in fact, try them all. It’s cheaper if you grab them all at once. He’s giving them away for a discounted price in his Deluxe Package.

He gives you more information on his website, TurbulenceTraining.com. (Click Here)

P.S. I know this probably won’t mean much to you. But, just to say Thank You for grabbing Craig’s workouts from my website, I’m going to send you a special bodyweight only program using some of my favorite bodyweight movements.

But you’ll only get my thank you bonus if you grab the Deluxe Bodyweight Workouts Today. ==>> Click here to Grab Craig Ballantyne’s Deluxe Bodyweight Workouts.

P.S.S. You won’t be disappointed! Watch, after a few months, you’ll feel and act like a warrior again. Ha ha, I just love using that term, warrior. But you know what I mean.

CST (Circular Strength Training), a unique form of fitness training developed by Coach Scott Sonnon, have been coming out with some great bodyweight programs over the past few years.

Lets take a look at their top three products:

#1: Bodyweight Exercise Revolution

Bodyweight Exercise Revolution was launched early last year. It gave people an overall introduction to CST’s unique approach to bodyweight training. After Bodyweight Exercise Revolution (BER) was released, everyone started to do Quad Squats and Leg Swoops.

Even thought Coaches Adam Steer, Ryan Murdock, and Scott Sonnon have launched two bodyweight programs after BER, I still consider BER the top out of all three.

This is because it gives people who are used to training their body with just basic pushups, pullups, and bodyweight squats and brand new approach to bodyweight training.

Click here to learn more about Bodyweight Exercise Revolution

#2: TacFit Commando

TacFit Commando is a recently launched fitness program based on Scott Sonnon’s programs he used to train elite level military forces. The program caused quite a stir in the online world of fitness with over 2000 copies sold within the first 3 days.

The program is quite exceptional, with lots of brand new exercises, intense workouts, and recovery methods. What the guys from CST did was basically take a basic BER type program and beefed it up making it harder, better, and more interesting.

The reason why TacFit Commando is #2 as opposed to being #1 is the price. It is now $197, making it out of reach for many individuals. However, I do believe that if you’ve had some exposure to CST protocols, than this is the next challenging workout for you.

Click here to learn more about TacFit Commando

#3: Bodyweight Blueprint for Fat Loss

Bodyweight Blueprint for Fat Loss is a 3-month program based on the short, 1 month program from the BER manual. It certainly is a great fitness program and has helped many people drop fat quickly with bodyweight-only exercises.

Even though it does have a strength and hypertrophy phase, Bodyweight Blueprint for Fat Loss (BBFL), will still only appeal to individuals who are interested in burning fat.

However, BBFL does increase overall health and fitness. It’s Prasara Yoga and Intu Flow videos are much better than BER, and the nutritional audio tracks are a pleasure to listen to.

Click here to learn more about Bodyweight Blueprint for Fat Loss

Overall, CST is the place to go for unique training ideas. They’ve even released a Clubbell workout. But I didn’t promote here since I don’t talk about clubbells on this site.

I’ve never even used a clubbell. But, if you own a clubbell, you might interested in the CST Clubbel Workout. Click here for more information.

• Gorilla Chin, 10×5, 165 seconds rest
• Bodyweight Squat, 5×20, 45 seconds rest

For more intense bodyweight workouts, check out Workout Without Weights. Click here for more Information

Here’s a great bodyweight routine specifically for women. It’s a brutal workout designed to target common problem areas that women have – the lower abdominals and legs:

The Workout:

Superset Workout #1:

• Hindu Squat, 3×20
• Reverse Plank, 3×30 seconds
• 60 Seconds Rest

Superset Workout #2:

• The Leg Tuck and Twist, 3×10
• Chair Plank Hold, 3×20 seconds
• 60 Seconds Rest

Instructions

This is a superset workout. This means that you perform two exercises back to back with little to no rest in between each set. So, for the first superset, start off with 20 Hindu Squats and move straight to Reverse Plank for 30 seconds.

Rest 60 seconds, and repeat that sequence 2 more times. Then move onto the the second superset. Perform 10 Leg Tuck and Twists, then move straight to Chair Plank Hold for 20 seconds.

Rest 60 seconds and repeat the sequence 2 more times.

The Exercises

The Hindu Squat is quite a common movement. It’s like a regular squat except for the fact that your heels are off the ground. This puts greater stress on your hips, quads, and calves.

The reverse plank is just like a regular plank except that you start off with laying on your back. Place your hands on the floor behind you, and press your body up as far as you can while keeping your body and legs straight.

The leg tuck and twist is exactly what it sounds like. Sit on the floor with your feet extended straight in front of you. While keeping your legs straight, lift them off the floor. Place your palms behind you for support as your body will move slightly backwards when you lift your feet up.

Now bring your feet towards your chest, and then twist your torso to one side. Push them back out, then bring them back in and twist them to the other side.

The last movement is the Chair Plank Hold. This is one of the toughest movements out there, and you will need a very sturdy chair to do it. Kneel down in front of chair. Grab the edge of the chair with your fingertips on the seat of the chair.

Slowly straighten your legs out behind you and hold this position. You may need to place the chair up against the wall to prevent it from moving away.

For more bodyweight workouts and exercises, check out Workout Without Weights. Click here for more information.

Well, in reality this routine can be useful for just about anyone. First, lets look at the exercise:

So what you’re going to do is get down into pushup position. Bring your right hand and touch the left side of your body, without twisting. Just a quick tap is enough.

Repeat with the other hand on the other side. Next, lift your right leg and bring your knee towards your chest as far it will go. Return to starting position and repeat with the other side.

Finally, perform a pushup. So, there’s three exercises you are doing consecutively: 1) opposite hip touch, 2) mountain climber, and 3) pushup.

There are many different ways you can organize this into a routine. If you saw the video, you see Chris Lopez in regular clothes, working out in the hallway. Lets say you have 5 minutes between meetings, you can just get down, and perform the bodyweight routine for 5 minutes straight.

You can also use this routine as a simple warm up before your regular workout. It’s a great way to get your heart rate up, but it may not provide an intense workout for stronger individuals.

Making this workout even harder is very simple. Here are some ideas:

Opposite Hip Touch

• Lift your opposite leg off the floor as well. For example, left your leg foot off the floor, and touch our left side with your right hand.
• Perform a plank for 30 seconds before starting the movement.

Mountain Climber

• Jump slightly and bring both your legs in at the same time.
• Bring your legs in, and stand up.

Pushup

• Perform the pushups on an elevated surface.
• Perform a close grip pushup
• Bring your feet off the ground behind you, place them against a wall, and perform a handstand pushup.

I can go on and on with unique ideas and exercises you can use to keep modifying this simple routine to make it harder. But the main idea that I want you to take away from this is not to use “busy” or “lack of equipment” as an excuse to not working out.

A simple 5-minute daily workout will keep in good health.

For more unique ideas to use with your bodyweight workouts, check out Bodyweight Exercise Revolution, developed by Coach Adam Steer and Ryan Murdock. Click here for more information.

Bodyweight Exercise Revolution (BER) is a system of bodyweight training developed by Coaches Adam Steer and Ryan Murdock. BER is based off of Circular Strength Training (CST) developed by Coach Scott Sonnon.

BER is a manual designed to teach individuals how to develop their own effective bodyweight routines using the famous 4×7 system, again made popular by Coach Scott Sonnon. The eBook also features 5 additional training programs focused on 5 seperate goals.

Personally, I’m more interested in the exercises themselves rather than the philosophy. Don’t tell me it works, Continue reading

Image by fredfischborn

I have come across one of the most insane bodyweight routines ever. I’m not joking here. This isn’t some infomercial bluff. I’m serious. This bodyweight routine will make you puke!Here it is: Continue reading

I love bodyweight training for a number of reasons, but I’ll just list the top 7 reasons why bodyweight training is so great:

1. Bodyweight workouts help you drop fat like magic. I usually organize bodyweight exercises into high intensity circuits, and they work better than steady state cardio. They work even better than interval cardio!
2. Gymnasts train with bodyweight workouts, exclusively. Yet they’re stronger than most bodybuilders. They have a nice, lean physique to compliment their athletic skills. This is because body control is an important aspect of overall fitness.
3. Bodyweight training doesn’t take long at all. You can train for as little as 10 minutes a day and burn fat in the comfort of your own home. Sometimes I’ll just drop down and do a few pushups while I’m working, just to get the blood flowing again.
4. Because the workouts are performed at such a high intensity level, you’ll effectively boost your metabolic rate. Continue reading