Bodyweight 500 workout.

The Bodyweight 500 workout.

Bodyweight 500.
Bodyweight 500, Body Weight 500, Men's Health, Craig Ballantyne
Bodyweight 500 Workout
By: Craig Ballantyne, CTT
Certified Turbulence Trainer

The Turbulence Training Bodyweight 500 Workout is a revolutionary new way of burning bodyfat using bodyweight exercise competitions. The challenge of the 500 workout combined with the multi-muscle exercises will burn a lot of fat and calories, and will keep your metabolism increased for hours after exercise.

However, the full Bodyweight 500 program is not for beginners. There are separate bodyweight programs for different fitness levels. You can start with the Bodyweight 100, then graduate to the 200, and then the 350 before finally earning your right to try the Bodyweight 500. So let's discuss the advanced Bodyweight 500 workout in more detail.

The workout is perfect for lean, athletic, advanced exercisers who have no trouble doing 10 or more pullups. After all, in the final Bodyweight 500 challenge, you have to do 25 pullups AND 25 chinups in the same workout. If that's too much for you, start at the Bodyweight 100 and work your way up.

This could be your toughest workout chellenge ever, however, it is essential to include competitions and challenges in your fat loss program. This helps inspire you to perform better and stay motivated. You'll avoid fat loss plateaus and build a lean, athletic body with low body fat. Always keep on improving your performance - which often leads to more fat burning .

Alwyn Cosgrove likes to talk about how training for performance will lead to an improved physique, even if the individual was not focusing on changing their body. And I always like to suggest trying to achieve one new personal best each workout...that way, you are always improving performance and avoiding dreaded plateaus.

Take your time going through the Bodyweight 500 workout. Split the reps up into chunks if you need to, but complete all repetitions for an exercise before moving on to the next. And you won't need any cardio to finish up this workout. This workout is enought to burn the fat and feed the muscle.

The complete Bodyweight 500 program features 3 unique workouts to do during the week to in preparation for a weekend bodyweight workout challenge - eventually working up to a 500 rep bodyweight workout!

The 300 workout - featured in Men's Health magazine in 2007 - was great for motivation for people that live on competition. If you know anything about that workout, you know that it was designed as a right of passage for some of the actors in the 300 movie. And that's what the new Bodyweight 500 workout is...a right of passage for men and women that want advanced fat loss. So if you're one of those people that needs some competiton and an end goal to keep you on track, the TT Bodyweight 500 is for you.

But for most people, the 300 workout was difficult to do because it includes a lot of equipment typically not found in home gyms or commercial gyms. So you couldn't do the kettle bell clean and press or box jumps.

That's why I came up with the Turbulence Training Bodyweight 500 workout. This is a 500 repetition workout performed using only bodyweight exercises. No weights are needed. It's still challenging, it will still burn fat, and it will still help you achieve the body of a Greek Warrior. The great thing is that you can do it in any gym.

Don't get me wrong, the 300 was one tough workout. But like I said, I think I've put together something that is just as tough with the Bodyweight 500, and easier for more people to do at home. Obviously both are advanced workouts...and you shouldn't do either unless you are as fit as a college athlete.

So here is my TT Bodyweight 500 Workout:

  • 50 Prisoner Squats
  • 50 Pushups
  • 25 Jumps
  • 25 Stability Ball Leg Curls
  • 50 Stability Ball Jackknifes
  • 50 Step-ups (25 reps per side)
  • 25 Pull-ups (NO substitutions)
  • 50 Forward Lunges (25 reps per side)
  • 50 Close-grip Pushups
  • 50 Inverted Rows
  • 50 Squats
  • 25 Chin-ups (NO substitutions)

Whew! Where you are really going to slow down is with the pulling exercises. That is a lot of chinups and pullups and rows to do in one workout. But you will have such an arm and shoulder pump after the workout it will blow you away.

You can watch the workouts on the Internet. Just search Youtube for Bodyweight 500 or Turbulence Training.

WARNING! WARNING. This is a very advanced workout. So don't do it unless you are already fit.

If you aren't super-fit, but want to work up in a challenge, I have an alternative for you. Start with the following workout, called the Bodyweight 100. Please note: This is still not a beginner workout.

Here is the bodyweight 100. Do the 100 workout on a Saturday. After 7 days, try it again, doing it two times. One week after that, try doing it 3 times. Then you could be ready for the Bodyweight 500 in the fourth week.

  • 20 Prisoner Squats
  • 20 Pushups
  • 10 Jumps
  • 10 Inverted Rows
  • 20 Forward Lunges (10 reps per side)
  • 15 Close-grip Pushups
  • 5 Chin-ups or Inverted Rows

Both of these bodyweight workouts will put turbulence on your muscles and
help you burn fat and boost your metabolism without slow boring cardio.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit

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