10-exercise bodyweight circuit

Bootcamp Exercises

Total Body ExtensionTotal Body ExtensionThe alarm went off at 4 this morning. Yeah, 4. I have an early flight to catch to Miami and I’ll be chatting with Craig Ballantyne about some cool stuff coming this year.

The last time we chatted, I finally broke down and told him what I thought of his “Total Body Extension” exercise. At first, I thought it was a joke. I didn’t think that exercise would do anything.

I was SO wrong. For me, about 10 reps into it is when I feel like I’m running. It’s a great non-impact way to increase your heart rate.

This is how to do it…

Start in the standing position as if you were going to do a bodyweight squat.

Dip down quickly into a quarter squat and swing your arms behind you by your sides.

Explode up and extend your body onto your toes, raising your arms overhead.

Control the descent back and in one movement return to the dip before exploding back up again.

This is a non-impact replacement for jumping.

That’s just one of the 101 exercises in these manuals

I use his bodyweight workouts when I travel. Sure, sometimes I write my own, but when I have tight deadlines to make, I don’t have time to write my own programs because I’m so bogged down with writing client and online programs.

In fact, here’s a 10-exercise bodyweight workout I’ve used when I’m on the road.

This is Workout A from Phase 3 of Craig Ballantyne’s 6-Month Turbulence Training Bodyweight Manual.

By the way, here are a few exercise substitutions if you do this one at the park or you don’t have a stability ball:

  • For 1B, put your feet on steps instep of the ball
  • For 3A, do 1-Leg RDL’s instead of 1-leg curls
  • For 5B, do mountain climbers instead of the jackknife
1A) Prisoner Squat (15 reps)
1B) Feet on Ball Pushup (12 reps)
2A) Bulgarian Split Squat (12 reps)
2B) Chin-up (Max-1)
3A) Stability Ball 1-Leg Curl (10 reps)
3B) Spiderman Pushup (6 reps)
4A) Walking Lunge (15 reps)
4B) Side Plank Leg Lift (8 reps)
5A) Rotate Lunge (10 reps)
5B) Stability Ball Jackknife (15 reps)

Now of course, I throw in a bodyweight finisher as a workout grand finale :)

It’s the perfect plan for the park, the gym, or your home.

You think that’s good – you should check out his NEW Bodyweight Cardio 5 system. He uses a nasty 50 seconds on, 10 second off method.

So get your 101 bodyweight exercises here that give you a 6-Month program for losing fat and defining muscle:

101 Bodyweight Exercises to Burn FatBodyweight Exercises

Have fun (especially with the Bodyweight 500 challenge),

Mike Whitfield, CTT

Mike Whitfield
Mike Whitfield is a boot camp workouts and metabolic resistance training expert.

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Tags: best bodyweight exercises, bodyweight cardio, bodyweight circuits, bodyweight workouts

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