Turbulence Training Advanced Bodyweight Workout Routine
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:
