TT Bodyweight 1000 Workout

Posted on September 15, 2017 By

The TT Bodyweight 1000 workout is among Craig Ballantyne’s famous bodyweight workout routines. You must be able to complete the particular 500 challenge first, before you try the 1000 challenge.

After the particular 500 workout, use the following progressions to get up 1000 repetitions:

The Bodyweight 250:

  • 30 Jumping Jacks or Jump Rope
  • 20 Close Grip Pushups
  • 10 Jumps
  • 10 Pull-ups
  • 40 Squats
  • 25 Pushups
  • 20 Walking Lunges (10 reps per side)
  • 15 Underhand Inverted Rows
  • 30 Bicycle Crunches (15 reps per side)
  • 25 Squats
  • 25 Jumping Jacks or even Jump Rope

The Bodyweight 501

  • 100 Jumping Jacks or Jump Rope
  • 25 Close-Grip Pushups
  • 15 Jumps
  • 15 Pull-ups
  • 50 Squats
  • 51 Pushups
  • 40 Walking Lunges (20 reps per side)
  • 30 Underhand Inverted Rows
  • 60 Bicycle Crunches (30 reps per side)
  • 15 Chin-ups
  • 50 Squats
  • 50 Jumping Jacks or Jump Rope

The Bodyweight 750

  • 100 Jumping Jacks or Jump Rope
  • 25 Close Grip Pushups
  • 20 Jumps
  • 20 Pull-ups
  • 75 Squats
  • 25 Stick ups
  • 50 Pushups
  • 50 Walking Lunges (25 reps for each side)
  • 40 Underhand Inverted Rows
  • 25 Stability Ball Leg Curls
  • 100 Bicycle Crunches (50 repetitions per side)
  • 20 Chin-ups
  • 50 Mountain Climbers (25 per side)
  • 50 Squats
  • 100 Jumping Jacks or Jump Rope

The Bodyweight 1000

  • 100 Juping Jacks or even Jump Rope
  • 25 Close Grip Pushups
  • 25 Jumps
  • 25 Pull-ups
  • 100 Squats
  • 25 Stick Ups
  • 50 Bicycle Crunches (25 repetitions per side)
  • 100 Pushups
  • 50 Walking Lunges (25 reps for each side)
  • 50 Underhand Inverted Rows
  • 50 Stability Ball Leg Curls
  • 100 Bicycle Crunches (50 repetitions per side)
  • 50 Decline Pushups
  • 25 Overhand Inverted Rows
  • 50 Mountain Climbers (25 reps for each side)
  • 50 Squats
  • 25 Chin-ups
  • 100 Jumping Jacks or Jump Rope

Lets go over a few workouts that you may not be familiar with:

Squats

  • Stand with your feet slightly wider compared to shoulder width apart. Tighten your own abs and glutes. Push your own hips back as if you were staking it slowly in a chair.
  • Bend the knees. Do not let your back round. In fact, keep your upper body out and back as right as possible. Keep going as low as you are able to.
  • From this position, push together with your glutes, hamstrings, and quadriceps to come back to starting position.

Stability Ball Leg Curl

  • Lie in your back. Place the soles of the feet on a stability ball. Tighten your abs and contract your own glutes. Lift your hips from the floor. Keep your abs plus hamstrings tight as you slowly snuggle the ball back towards your sides while in the bridge position.
  • Pause and slowly return the golf ball to starting position.

Mountain Climbers

  • Start off in the best position of the pushup. Contract your own abdominals. Pick one foot from the floor, and bring the knee as much as your chest. Bring your lower-leg back, and repeat with the additional leg.
  • Do not allow your hips sag or move.

Stick Up

  • Stand together with your feet about 6 inches far from a wall. Lean back so your butt, upper back, and head will be against the wall. Place your hands contrary to the wall over your head.
  • Keep your shoulders, elbows, and wrists in touch with the wall throughout the movement. Slide your arms down the wall, tucking your elbows to your sides.
  • Keep the elbows close to your own sides, so that your shoulder blades come down jointly. You should feel a strong compression in the muscles between your shoulder blades plus shoulder muscles.
  • From this particular bottom position, slowly slide your own arms against the wall until these are straight up above your head. Repeat.

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