Intermediate Bodyweight Workout: Bodyweight 250

Want a really cool intermediate bodyweight workout you can do at home? Try the bodyweight 250. The Bodyweight 250 was created by Craig Ballantyne, and involves performing a set of bodyweight exercises where the repetitions all add up to 250.

Lets go over some of the movements that he uses in this workout:

Close-Grip Pushups

Close grip pushups are where you perform pushups with your hands closer than shoulder width apart. As you get stronger with these, move your hands closer and closer together, until your finger tip and thumbs touch to form a “diamond” shape between your hands.


Grab onto a pullup bar with a overhand grip. A overhand grip is where your palms are facing away from you. Tuck your feet behind you by bending your knees and pull your body up towards the pullup bar.

The idea is for your chest to touch the bar. However, this is very difficult, even if you’ve been doing pullups for quite some time. For now, focus on getting your chin past the bar. If you can’t even do this, then pull yourself as close the bar as possible.


As an intermediate, you should know how to perform pushups. However, even advanced trainees tend to make two key mistakes: they don’t keep their back and hips low, and they don’t lower their bodies enough.

Make sure you lower your body so that your chest is just an inch off the floor. The best way to improve your pushup technique is to have a spotter, tape yourself with a camcorder, or do them sideways in front of a mirror so that you can spot yourself.

Taping yourself is the easiest as later you can view yourself working out and notice the mistakes you’ve been making with your form.

Underhand Inverted Rows

You will need a low hanging bar for this movement. You can find one at your local park, or perform them on a smith machine. Grab the bar with an underhand grip. An underhand grip is where your palms are facing you.

Make sure your are laying flat on the floor with your feet straight out in the front of you. You can bend them slightly if you are unable to lift your body up with your feet straight out. From this position, pull your body up towards the bar.

Touch your chest to the bar and lower slowly.

Jump Rope/Jumping Jacks

You can either do jump ropes or jumping jacks in the beginning of the workout. I prefer jumping rope. But if you do not know how to jump rope, then you can do jumping jacks. However, I strongly urge you learn how to jump rope as it is extremely fun cardio.


Stand with your feet shoulder with apart. Squat down so that your thighs are parallel to the floor. Quickly reverse the movement and jump off the floor. When you land back down, quickly go into squat position, then jump.

Try and perform this exercise as fast as possible.

Now that I’ve explained some of the basic movements, let me show you a video of Craig Ballantyne performing the workout:

So here’s what the workout looks like:

– 30 Jump Rope/Jumping Jacks

– 20 Close-grip Push-ups

– 10 Jumps

– 10 Pull-ups

– 40 Squats

– 25 Push-ups

– 20 Walking lunges

– 15 Underhand Inverted Rows

– 30 Bicycle Crunches

– 25 Squats

– 25 Jump Rope/Jumping Jacks

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