The TT Bodyweight 1000 workout is one of Craig Ballantyne’s famous bodyweight workouts. You must be able to complete the 500 challenge first, before you attempt the 1000 challenge.
After the 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 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 per side)
- 40 Underhand Inverted Rows
- 25 Stability Ball Leg Curls
- 100 Bicycle Crunches (50 reps 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 Jump Rope
- 25 Close Grip Pushups
- 25 Jumps
- 25 Pull-ups
- 100 Squats
- 25 Stick Ups
- 50 Bicycle Crunches (25 reps per side)
- 100 Pushups
- 50 Walking Lunges (25 reps per side)
- 50 Underhand Inverted Rows
- 50 Stability Ball Leg Curls
- 100 Bicycle Crunches (50 reps per side)
- 50 Decline Pushups
- 25 Overhand Inverted Rows
- 50 Mountain Climbers (25 reps per side)
- 50 Squats
- 25 Chin-ups
- 100 Jumping Jacks or Jump Rope
Lets go over a few exercises that you may not be familiar with:
Squats
- Stand with your feet slightly wider than shoulder width apart. Tighten your abs and glutes. Push your hips back as if you were sitting back in a chair.
- Bend your knees. Do not let your lower back round. In fact, keep your chest out and back as straight as possible. Keep going as low as you can.
- From this position, push with your glutes, hamstrings, and quadriceps to return to starting position.
Stability Ball Leg Curl
- Lie on your back. Place the soles of your feet on a stability ball. Tighten your abs and contract your glutes. Lift your hips off the floor. Keep your abs and hamstrings tight as you slowly curl the ball back towards your hips while in the bridge position.
- Pause and slowly return the ball to starting position.
Mountain Climbers
- Start off in the top position of the pushup. Contract your abdominals. Pick one foot off the floor, and bring the knee up to your chest. Bring your leg back, and repeat with the other leg.
- Do not let your hips sag or rotate.
Stick Up
- Stand with your feet about 6 inches away from a wall. Lean back so that your butt, upper back, and head is against the wall. Place your hands against the wall over your head.
- Keep your shoulders, elbows, and wrists in contact with the wall throughout the movement. Slide your arms down the wall, tucking your elbows to your sides.
- Keep the elbows close to your sides, so that your shoulder blades come down together. You should feel a strong contraction in the muscles between your shoulder blades and shoulder muscles.
- From this bottom position, slowly slide your arms against the wall until they are straight up above your head. Repeat.
