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This is the ultimate challenge where you will perform 500 bodyweight repetitions in the BW 500 workout challenge.
Starting out with 50 prisoner squats, you want to get in a squat position and place your hands behind your head. Be sure to keep your elbows back as this will force your upper back to work a little more in this exercise.
Immediately following the prisoner squats, you are going to go into 50 push-ups. The good thing about this particular exercise is that you can split these up however you like. For example, you can do 10 repetitions five times or 25 repetitions two times.
Jumps is the next exercise from the Bodyweight 500 challenge you’ll do. This time you are going to do 25 repetitions. Be sure in this exercise that you brace your body for the landing so as to reduce the impact on your body. So, once you come down into the regular squat position, you’ll jump right back up in the air, arms extended.
After the jumps, you are going to move into 25 leg curl repetitions. This is a surprisingly tough exercise, especially after the jumps and squats. To begin, lie on the floor, with your feet up on the stability ball, bridge your hips up in the air, and contract your hamstrings to bring the ball into your body and then back out.
In to the next exercise, you’ll perform 50 stability ball jackknives. So place your elbows on a bench, feet on the stability ball, keeping your body in a straight line, bring your knees to your chest and then back out.
Once you’ve completed the jackknives, you’ll do 50 step-ups. Do 25 for one leg, making sure to keep your foot up on the bench at all times, and then switch over to the other leg. Also, be sure to not stand too close to the bench as this focuses more attention on the quadriceps, rather than the glutes.
So now that you’ve finished the step-ups, you’re half way to completing the Bodyweight 500 Challenge in terms of repetitions. Now, you are going to do 25 pull-ups. This is where things are going to slow down for a lot of people. If you cannot do pull-ups, then you can do the bodyweight inverted rows instead.
Next, you’ll move on to 50 lunges, alternating sides with each lunge counting as a repetition. Be sure in this exercise to keep your back straight. After the lunges, you will perform 50 close-grip push-ups where your triceps will definitely be feeling the burn after you’ve finished all of the repetitions.
To finish off the Bodyweight 500 you have a very difficult 3 exercise combination. To start out, you will do 50 bodyweight inverted rows. More than likely, you will need to break up the 50 repetitions. For this exercise, use an overhand grip and bring your chest up to the bar and keep your shoulder blades back.
Next you’re going to move into 50 bodyweight squats, keeping your hands out in front of you for balance.
At this point, your arms are going to be tired and your body fatigued, but the ultimate Bodyweight 500 Challenge ends with 25 underhand grip chin-ups. Again you can break these 25 up into however many chunks of repetitions that
you need to.
So that’s it for the Bodyweight 500. When I first did this Challenge I managed it in 27 minutes. Be sure to make the time limits of the previous workout before moving on to the next challenge. Good luck and have fun!
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Duration : 0:3:49
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would doing this …
would doing this three/four times a week be a good workout?
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For amazing calisthenics moves check out BarStarzz. BarStarzz is a workout team that’s works solely through calisthenics. We separate ourselves from others with exceptional strength and creativity. We developed a workout regimen that’s great for losing weight, bulking up, definition, and strength.
so…what’up? any …
so…what’up? any results so far?
I did this workout …
I did this workout yesterday. It took 20 minutes but it was hard. my legs were dead.
i appreciate that …
i appreciate that but its very vague its like saying you “vary breathing between your mouth and your nose, two good choices” i mean your workout program covers anything realy
I rotate between …
I rotate between strength/weights and endurance tranining. It’s good variety.
Excellent workout program
This is an awesome …
This is an awesome workout. I’ve always been focused on trying to build mass but finding it difficult to lose fat so I just look bigger and bigger but not muscular. I’m gonna shell out for a pull-up bar and a yoga ball, scrap my gym membership and start getting cut!
Simple yes, generic …
Simple yes, generic no. If you’ve got bad knees just look for alternative workouts for your knees. I’ve got a busted knee to so there are some exercises that I can’t do like jump squats with weight.
So if I have bad …
So if I have bad knees I want to do the jumps and prisoner squats? Problem with these workouts is they are generic
I was just …
I was just wondering how often I can do this workout. Can I do it more than 3-4 times a week, or would this take too much of a toll? Will this cause muscle gains, or will it only conserve muscle gained previously through free-weight training.
What’s the goal of …
What’s the goal of this programm ? Buildig mass ? Losing fat ? Endurance ? Seems very interesting and hard (especially the pullups). I’ll test it š
Greetings from Germany
BSX87
Thanks for posting. …
Thanks for posting. Story of my life: read the instructions, stupid! I was doing jacknifes without the bench… which is MUCH harder, and left me doubled up in cramps. (Then again, I’m cheating with hips on the leg curls [1:00].) I’m around 19 minutes, with a little room to cut. It’s a great workout, part of a great program. Thanks again.
how often do you …
how often do you have to perform this workout for results? is 2-3 times a week suitable?
rjmINca – There’s …
rjmINca – There’s no time limit. You just want to see how quickly you can get through the workout program.
18 minutes 51 …
18 minutes 51 seconds
24:48 with a …
24:48 with a bodyweight of 225. Not too bad for a fat guy!
time limit??
did i …
time limit??
did i miss something?
Yesterday my best …
Yesterday my best PR of bodyweight 500: 16:29. Thxs Craig to share with us!
Giuliano