The Advanced Bodyweight routine, developed by trainer Craig Ballantyne is exactly what it sounds like: a bodyweight-only program for advanced trainees.

• Provides you with more difficult movements to further your progress with Bodyweight exercises. Most programs stick to basic pushups, pullups, and squats. But after a while these exercises stop working. Craig has developed a great, simple routine using progressively harder movements to help you get stronger while getting learner.
• The supersets method once again delivers. The workouts will get your stronger, while helping you either get learner, or at least maintain your level ofbodyfat . Most mass building workouts do a poor job of minimizing fat gain. Craig has realized that short rest periods are the way to go when attempting to pack on mass and strength.
• As you’ve probably already guessed, this is the routine you want to use if your goal is to pack on mass and strength with bodyweight exercises. If you know you’re going to be away from weights for a while, or just don’t have access to equipment, then this Advanced Bodyweight workout is what you use to help build lean muscle mass.

• The only drawback is that it’s a bit too hard. If you are not good at pushups, pullups, and squats, then you need an easier workout. Click here to learn about some of Craig Ballantyne’s other bodyweight routines.

This is workout C from the TT Advanced Bodyweight Workout program. After a quick warm up circuit, move into the first superset. Alternate between 1-arm chinups and a split squat with the front foot elevated.

Front foot elevated means that you place your front foot on a slightly raised object (6 inches is more than enough) as you perform the split squat. For the first set, perform 1 1-armchinups, with 12 Split Squats.

Rest 1 minute, and perform 2 1-arm chinups, and 12 split squats. Rest 1 minute, perform 3 1-arm chinups and 0 split squats for the 3rd set. After another minute rest, perform 4 1-arm chinups with each hand, and 12 reps of splits squats.

Rest another minute and perform 3 1-arm chinups in the 5th set, but skip the split squats. In the 6th set, do 2 1-arm chinups and 12 splits squats. After a minute rest, finish off with 1 1-arm chinups and 0 split squats.

Now, it’s time to do the second superset. Alternate between 20 Pushups with hands on the ball and 20 Stability Ball 1-Leg Jackknifes. Rest 1 minute and repeat 2 more times.

Now you’re going to do a triset. A triset is where you perform 3 exercises back to back with no rest in between. Start off with Inverted Bodyweight rows with feet on the ball.

Perform max reps of the inverted rows. Move straight to 6 Jump squats followed by 10 Mountain Climbers with Hands on the Ball. Rest 1 minute, and repeat thetriset 2 more times.

Craig Ballantyne has developed hundreds of fitness programs that revolve around the basic concepts of Turbulence Training.

To get an overall introduction to Turbulence Training, you should grab the original Turbulence Training manual. The manual includes everything you need to get started on your fat loss journey. There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique. Click here for more information.

For individuals who have had some experience with exercise or even Turbulence Training, then Craig has numerous other workouts specifically designed for women, muscle mass, bodyweight only, abs training, and more.

You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some trully unique ideas using Craig Ballantyne’s workouts? Start today with either one of the Turbulence Training workouts:

• Click here for Turbulence Training Original workout Review
• Click here for Turbulence Training ab Workouts
• Click here for Turbulence Training for Muscle Mass
• Click here for Turbulence Training Bodyweight Only Workouts
• Click here for Turbulence Training for Women

Here’s a great dumbbell and bodyweight home workout routine from the original Turbulence Training manual, 2K6 workout A. Workout A is an upper body routine. You’re going to start off with an easy warm-up circuit.

Perform this 2 times with no rest in between each exercise, and 30 seconds rest between each circuit:

• Bodyweight Squat, 10 repetitions
• Close-Grip Pushups, 8 repetitions
• Stability Ball Leg Curl, 12 repetitions

After the warmup circuit, you’re going to do a warmup superset using two of the movements from the actual workout. Perform 6 repetitions of Dumbbell Incline Presses using 75% of the weight you use normally.

Move straight to Dumbbell Rows without resting. Once again, use just 75% of the weight. Rest 1 minute and use your normal weight to perform a superset of DB incline press and rows, 3 times.

Rest 1 minute between each superset. After 3 sets, move onto superset #2, which consists of 8 chinups and 8 repetitions of Dumbbell Chest Presses.

Do no rest in between each set, but rest 1 minute after the superset. After 3 supersets, finish the strength portion off with a set of close-grip pushups for 25 repetitions, followed by Dumbbell Rear-Deltoid Raises for 10 reptitions.

Perform 3 supersets, resting 1 minute between each superset. After the strength workout, perform 20-25 minutes of Interval training. Here’s what the entire workout looks like:

1A) DB Incline Press – 6 reps using 75% of your real weight
1B) DB Row – 6 reps using 75% of your real weight
Rest 1 minute

1A) DB Incline Press, 6 reps
1B) DB Row, 6 reps
Rest 1 minute, total 3 sets

2A) Chin-up, 8 reps
2B) DB Chest Press, 8 reps
Rest 1 minute, total 3 sets

3A) Close-Grip Pushups, 25 reps
3B) DB Rear Deltoid Raise, 10 reps
Rest 1 minute, total 3 sets

20-25 Minutes of Interval Training

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

Exercise #2: Kneeling Pushups, 5 repetitions

Place your hands on the ground. Keeping your back straight, kneel down and tuck your feet behind you. Lower your body towards the ground until your chest is just an inch off the ground. Press back up.

Exercise #3: Single Leg Hip Extension, 5 repetitions

This is just like the Double leg Hip Extension, except for the fact that you will perform it with just one leg. Lift one leg off the ground, raise your hips off the ground. Perform 5 repetitions and repeat with the other leg.

Exercise #4: Planks, 10 seconds

Place your forearms on the ground. Raise your body up so that your body is parallel to the floor and only your forearms and toes are touching the ground. Keep your back straight.

Exercise #5: Side Planks, 10 seconds

This is similar to planks, except that your doing them on your sides. In the side plank, only one forearm is resting on the floor and you hold the position facing to one side. After 10 seconds, repeat on the other side.

This is just a beginner bodyweight workout to get you started. Most of your initial fat loss will come with the consistency of exercise and sound diet. This workout will build you up for more intense Turbulence Training bodyweight workouts.

Click here for more Turbulence Training Bodyweight Workouts

So, you don’t have access to a gym. You don’t have much time on your hands. But you absolutely must get into shape. On top of that, you don’t even have any equipment at home to workout with.

No worries, all you need is a fast, intense bodyweight workout to help you drop fat and build lean muscle mass. Here are 2 ways you can organize a 20-minute bodyweight workout:

Method #1: The Run-Through

With the first method, choose anywhere from 6 to 12 exercises, and assign a high number of repetitions to perform for each. 20-50 repetitions is sufficient. Now the idea is to move through each of them as quickly as possible.

For example, lets say your first two exercises were the 30 Froggers and 20 Swing Splits. Perform 20 Froggers, then move straight on to 20 swing splits. Try not rest too much in between each exercise.

Now move onto the third movement. Keep this pace up until you complete all of the exercises in your circuit. If there the 20 minutes have not been completed, repeat the circuit again and keep repeating until the 20 minutes have been completed.

Method #2: Wild Intervals

Intervals are where you perform a particular movement for a period of time, rest, then repeat that movement again. A good way to design a 20-minute interval workout is to choose 4 different exercises.

Perform each exercise for 30 seconds, and rest 30 seconds. Repeat this for a total of 5 times, or 5 minutes of exercise. Repeat this again with the other three exercises you have chosen.

Now you have a full, 20-minute workout. As you get better at intervals, make your interval period longer, and your rest periods shorter. For example, you can try to perform 40 seconds of exercise, followed by 20 seconds rest.

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

For more workout ideas, exercises, and workouts check out the Bodyweight Blueprint for Fat Loss. Click here for more information.

Most workout routines for obese individuals involve lots of cardio. Cardio is great, and it should be done, however another very important aspect to fitness is mobility. Most obese individuals lack basic mobility.

Instead of going out and lifting weights or spending hours on a treadmill, obese individuals should first work on strengthening their vital muscle groups through bodyweight exercise.

For example, one of the most basic movements is the squat. The squat helps you strengthen the muscles that allow you to stand up, walk, and run. Sitting down on a machine will not allow you to stand up, walk and run better.

In addition, simply walking will not help you walk better. In fact, many overweight individuals injure themselves while walking. This is because they don’t know how to walk!

I know, it sounds strange. And you, reading this article, may be an overweight individual. I don’t know if this observation applies to you, but I see many overweight individuals dragging their feet behind their bodies.

Or, and I don’t mean any disrespect when I say this, they waddle side to side like a penguin. This is due to lack of strength in the hip and core region. And I believe that the best way to improve your strength and mobility in this region is a combination of bodyweight movements and mobility drills.

Simple exercises such as the Push up on Knees and Hip Bridge will help you steadily build up your strength to perform more intense bodyweight movements. And before you know it, you’ll be moving and performing better in daily life and work!

For some great bodyweight movements and mobility drills, check out Bodyweight Blueprint for Fat Loss. Click here for more information.

When I was just starting out with bodyweight training, I thought that all I needed to do was pushups, pullups, and bodyweight squats. So I did them, got good at these workouts, and then hit a plateau.

I went through many free bodyweight programs and most of them were relatively the same. I needed something new, and something more complete. It wasn’t until I purchased Coach EddieLomax’s Workout Without Weights manual that my bodyweight training journey really began.

In a previous article, I mentioned that there were actually 7 different forms of bodyweight training. Coach Lomax’s eBook covers 4 out of the 7 methods: basic bodyweight training, calisthenics, plyometrics, and animal training. Click here to read more about the 7 methods.

What is Calisthenics Training?

It is very important to make a distinction between all the various forms of bodyweight exercise because each method can be used for a specific purpose. Basic bodyweight exercises such aspushups, pullups, and bodyweight squats can be used for overall strength and conditioning.

Calisthenics training, on the other hand, is more of a cardio-type form of exercise. I go much deeper into the difference between bodyweight and calisthenics training in a previous article. Click here to read that article.

Because I personally despise steady state cardio, I tend to use bodyweight and other training methods to replace the necessity for cardio. But besides my personal distaste for steady state cardio, there are other very important benefits to using high intensity calisthenics training as a form of cardio:

The Benefits of Calisthenics

One of the biggest benefits of Calisthenics is improved cardiorespiratory endurance, which is the ability of your body to gather, process, deliver, and sustain oxygen to produce the energy needed for the successful completion of a particular activity.

• It is characterized by a healthy and efficient heart and lung. Cardiorespiratory (cardio) endurance is probably more important than fat loss or muscle gain, but is one of the least talked about aspects of fitness.

• If you have greater cardio endurance, then you can simply do more for a longer period of time. This improves your ability to perform in sports, work, and life activities. If you combine basic calisthenics movements with bodyweight training, then you will be able train your muscles while training your heart and lungs
• This will help you perform other physical activities better. Most people get winded and exhausted trying to perform simply tasks such as lifting boxes up the stairs or trying to catch a bus.
• Well, these activities require both physical fitness and cardio endurance. Many gym rats will often face injury because they fatigue easily. When your body fatigues from heavy weight training, it is actually a sign of poor recovery.
• Your muscles are not being delivered the proper amount of oxygen for full recovery. Fatigue leads to poor form, which in turn leads to injury. Overall, you’ll be much healthier if your heart and lungs are healthier.
• Cardio conditioning basically allows you to improve your ability to live life to the fullest. On the flip side, many people are brainwashed into believing that there is a specific “target heart rate zone,” which effectively helps you burn fat and improve cardio endurance.
• This is false and no such zone exists. Athletes with the best cardio endurance – a balance of healthy heart and lung function along with good physical fitness – are ones that engage in high intensity exercise, such as sprinters.
• In short, train hard to last longer. But be warned, bodyweight calisthenics workouts are very intense and difficult. You should steadily build yourself up to it, especially if you’ve been spending most of your time following the easy, bring cardio workouts published in most magazines.

Sample Calisthenics Exercises

Coach Lomax covers a good number of calisthenics movements. Some of them you have heard of and perhaps have even performed before. But many will be completely new to you.

Here’s a list of the Calisthenic movements that Coach Lomax will teach you:

• Split Jump
• Jumping Jacks
• Simulated Jump Rope
• Standing Twist
• Reach and Bend
• The Windmill
• High Knees
• Jogging in Place
• Marching

Calisthenics movements will seem easy to you, however the key is to perform them for time. You can start off by performing each exercise for 60 seconds, then moving straight to the next movement.

This circuit style workout will be much more fun and exiting then a traditional sort of cardio workout. Once you get good at these basic calisthenics movements, you can start to learn Animal Calisthenics movements which places greater stress on your heart, lungs, and muscles.

To learn all of these incredible bodyweight exercises, check out Coach Lomax’s Workout Without Weights manual. Click here for more information.

Bodyweight Cardio is a new buzzword which basically means replacing your cardio workouts with bodyweight workouts. There are multiple ways to set up a Bodyweight Cardio workout.

However, most bodyweight cardio workouts are meant to be more cardio-type workouts rather than muscular endurance or strength workouts (obviously). So, you want to choose exercises that do not stress your muscles as hard aspushups or pullups (unless pushups and pullups are easy for you).

The best way to set up a bodyweight cardio workout is to use Calisthenics Movements, such as jumping jacks and running in place. Here is a sample Bodyweight Cardio I’ve created:

Perform 8 rounds of:

* Steam Engine, 20 seconds
* 10 Seconds Rest
* Bear Crawls, 20 seconds
* 10 Seconds Rest
* Inch Work, 20 seconds
* 10 Seconds Rest
* Ice Skater Hops, 20 seconds
* 10 seconds Rest

As you can see, the movement I used in this workout do require some muscular endurance, but are not as tough as a pushup or pullup. Beginners should stick to movements such as jumping jacks and running in place.

In fact, here’s a list of beginner calisthenics exercises that you can use:

* Split Jump
* Jumping Jacks
* Simulated Jump Rope
* Standing Twist
* Reach and Bend
* The Windmill
* High Knees
* Jogging in Place
* Marching

That should be more than enough exercises to use to create your own bodyweight cardio workout. Organize these movements into a circuit, or use an interval scheme like the one in the sample I provided.

An interval training scheme often works better with calisthenics movements, since sometimes you can’t count how many repetitions you performed. For example, in apushup, 10 pushups is 10 pushups.

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

However, with a Jumping Jacks, performing 10, 50, or even 100 jumping jacks might be too easy. Hence, it’s a good idea to use time as a measure instead of repetitions.

For more ideas on how to set up a bodyweight workout and more unique exercises, check out Workout Without Weights. Click here for more information.

Forgot to post yesterdays workout:

* Windmill, 4×10
* Clean and Press, 4×10
* Press, 4×10
* 30 Sec Rest

* Pushups, 3×10
* T-Pushups, 3×5
* Chinups, 3×5
* 15 Sec Rest

* OH Squat, 2×5
* Front Squat, 2×10
* KB Snatch, 2×10
* 15 Sec Rest

I’ve been super busy, so I hadn’t worked out for 6 days. But I’m just making excuses here. I need to get back into my high frequency workouts if I want to start seeing some progress again.

This is one of my goals for 2010. However, I’ve been noticing an interesting cycle, and perhaps you’ve experienced it too.

Your training is best around June, July and August when the weather is nice and warm (at least in New York).

Then, as the weather gets colder you go into hybernation and make excuses. Then New Years rolls around and you train hardcore for two months.

Hopefully I can train hardcore from January to the Summer, then have a “Second wind” of sorts for my training during the summer.

So in essence, instead of 5 productive workout months out of the year, I’d have 8 productive workout months.

Lets see what happens. Wish me luck!

The 300 workouts, from the film “300″ is still a widely popular workout for people who want to challenge themselves with super intense workouts. However, many people are unable to do perform the full 300 workout because they lack a barbell and kettlebell.

Well, you can easily set up your own 300 workout using just your bodyweight. The idea behind the 300 workout is to perform 5-10 exercises with high repetitions each, and to complete the workout as quickly as possible.

The original 300 Workout looked something like this:

• Pullups – 25 reps
• Deadlifts with 135lbs – 50 reps
• Pushups – 50 reps
• 24-inch Box jumps – 50 reps
• Floor wipers – 50 reps
• Single-arm Clean-and-Press with 36lbs Kettlebell – 50 reps
• Pullups – 25 reps

Mens Health, who was the first magazine to publish the workout, actually did come out with a Bodyweight version. It looked something like this:

• 15 bodyweight rows
• 25 bodyweight squats
• 15 pushups
• 50 jumping jacks
• 20 mountain climbers
• 10 close grip pushups
• 15 bodyweight rows

As you can see, this workout only has 150 repetitions. You can double the repetitions to make it 300. There are hundreds of different variations to the this workout that you can perform.

All it takes is a little creativity. For example, if you wanted to create a workout that trained your body to be more explosive, then you can perform a workout like this:

• 30 Chinups
  
• 50 Squat Jumps
  
• 30 Clap Pushups
  
• 100 Jumping Jacks
  
• 40 Tuck Jumps
  
• 20 Dive Bombers
• 30 Pullups

Keep experimenting and come out with your own 300 workouts. To learn more bodyweight exercises and training techniques, check out Workout Without Weights. Click here for more information.

A while back, I introduced to you guys Craig Ballantyne’s Bodyweight 500 workout. For those of you that missed the workout, here it is again:

The bodyweight 500 actually starts with bodyweight 100. In other words you do the 100 repetition circuit, then move onto 200, 250, 300 etc. all the way up to 500 repetitions. This way you can steadily build your strength and endurance up so that you can get a good time for the bodyweight 500 workout.

Here is  the bodyweight 100 workout:

These Turbulence Training bodyweight challenge workouts are great measures of fitness. The best way to incorporate them into your programs is to do them every fourth workout. In other words, lets say you train 3 days a week.

You would train Monday, Wednesday, and Friday. Then, the following week on Monday, do one of the challenge workouts. Return back to your regular schedule and train Wednesday, Friday, and Monday, followed by another challenge workout on Wednesday.

Or, you can just keep it simple devote the Weekends to doing these challenge workouts. Either way, they’re effective.