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

Want even more high intensity workouts you can perform in the comfort of your own home? How about 35 of them? Click here to learn more about our own, in-home fitness plan titled Rise N’ Sweat.  

25 thoughts on “Intermediate Bodyweight Workout: Bodyweight 250

  1. Pingback: Chest value of the exercise – Breast Enhancement Procedures

  2. Pingback: How Do You Rate Home Gyms? |

  3. Pingback: Keeping kids active: Ideas for parents |

  4. Pingback: Get Six Pack Abs | How To Get a Six Pack (Part 2)

  5. Pingback: Whitey Tighty Workout | Ab Circle Pro

  6. Pingback: Home Six Pack Abs Exercises For Men |

  7. Pingback: The Need To Have Fat Burning Furnace | Weight Loss Coach - Alexandri Flor

  8. Pingback: Pilates Ball Exercises : Pilates Ball Exercise: Bent Knee to Leg Extension

  9. Pingback: Home - Resolution: Lose Weight And Get In Shape! - Exercise

  10. Pingback: Jump Start Your Fat Loss With Interval Training | Stress Seminars

  11. Pingback: Healthiness For Life » POP Pilates: Super Butt Workout (Full 10 min) Pilates Video

  12. Pingback: Body Building 6/13/2010 | Body Building Online

  13. Pingback: Meet Celebrity Fitness Trainer Max Philisaire vs P90X Workout videos

  14. Pingback: Fitness – Stretch and Tone Workout |

  15. Pingback: Exercise: More Fun Less Rules |

  16. Pingback: As with a train Elliptical Trainer

  17. Pingback: Anybody attempted the 300 Workout yet? | Kettlebell Exercises

  18. Pingback: 5 Life Sized Fat loss Tips | belly fat Blog

  19. Pingback: Workout - Jane Fonda’s Original Workout – Advanced 1

  20. Pingback: The Athletic Gym Towel Workout. | Discount MP3 Players

  21. Pingback: Wheels in motion for accessible gym |

  22. Pingback: Home - Home ab workout: crunch exercise for 6-pack abs - Exercise

  23. Pingback: Is this a realistic weight loss program? | Weight Loss Systems

  24. Pingback: VIDEO/MULTIMEDIA |

  25. Pingback: How to Lose 4 lbs of Belly Fat in 4 Weeks – Fat Loss Workout Program – week 1

Leave a Reply

Your email address will not be published. Required fields are marked *