The Bodyweight 500 (Can you beat 27 minutes?)
50 Prisoner Squats
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
25 Chin-ups (NO substitutions)
The 300 Workout vs The Bodyweight 500
The Bodyweight 500 is a pretty wicked physical test.
The first thing you’ll notice is that it has 200 more reps that 300 had. That doesn’t mean it’s necessarily that much harder. It’s just different. 300 was a savage fitness test, and so is the bodyweight 500.
One of the big advantages of the Bodyweight 500 is that you don’t need a ton of gear to do it. Doing The 300 Workout requires about 10 minutes of setting up the barbell, finding a place to rack the bar for floor wipers, gathering together all of the kettlebells, boxes to jump on, ect.
For the Bodyweight 500 all you’ll need is a stability ball and bar to do pullups and inverted rows on.
The Bodyweight 500 is every bit as savage a test as The 300 Workout.
It’s just different.
The Four Week Program Workouts
Craig and I agree on a lot about fitness and fat loss, and his new Bodyweight 500 Four Week Program has everything I like in a workout program.
It’s packed full of my favorite kinds of workouts – supersets of big movements and interval training.
So the workouts in the program are straight up Turbulence Training – intense combinations of awesome full body moves prisoner squats, dumbbell bench press, pullups, with some moves that are newer to TT like dumbbell swings and renegade rows.
It’s worth noting that the workouts are different from the test. The workouts are Turbulence Training supersets. The Bodyweight 500 is a fitness test.
As my mentor Pavel so eloquently put it – testing and training are different things.
That is, if you’re crazy like I am.
If you’re the kind of person that likes to really kick some ass in the gym, you’ll love this workout.
And it gives you a clear picture of if your fitness level is improving. If you repeat the workout a month later, you can see if you can do it faster.
You wouldn’t want to do the BW500 every day. Try once a month. You could alternate between the BW500 one month and 300 the next month. Watch your scores (and your fitness, and your intestinal fortitude) improve over time.
When I ran track, the ultimate was always race day. That’s what we trained for. The all out, balls to the wall test – racing the clock. That was the juice. That’s why I got up in the morning. To see what I was made of. To see how bad I wanted it that day. To see how well I’d trained.
I just have this deep inner need to push myself. And something that I’m always stoked about is testing myself.
That’s the same reason I like fitness tests like these.
By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds and the upcoming Fighter Workouts for Fat Loss.
Josh is one of the five fat loss experts in The Ultimate Fat Loss Answers
Josh is a fat loss expert, a kettlebell instructor and personal trainer in Denver, Colorado. Josh helps women and men lose stubborn fat.
Josh ran a 4:22 mile, back in the day when he was a runner.
© Joshua Hillis 2007