The Bodyweight 360 Repetitions Workout

Personal trainer Craig Ballantyne from TurbulenceTraining.com returns to show how to use your bodyweight as a means to get a great workout.

Workout A

This is the Bodyweight 360 version 2.0 and in this workout you will do 360 repetitions using 8 different bodyweight exercises with no rest in between. Once you have made your way through the circuit, you will rest one minute and then repeat up to two more times.

You can use this as interval training, as an off-day workout, or wherever you feel it will fit in with your workout program.

So, to start out, you will begin with Running in Place with High Knees. This is a great exercise because it’s so simple and it’s easy to use as an interval training type of exercise that you can easily do at home, just by running in place.

For this exercise, do 40 reps and be sure to get your knees up nice and high and your arms driving up and down. This is actually safer than sprinting outside because you don’t have that reach forward with each step, so your hamstrings aren’t going to get injured.

Once you’ve done all your reps for the first exercise, you’ll then immediately go into a walking offset push up. For this, you will get into a push up position and place your hands so that one hand is forward and the other is back. Now, perform a push up, then reach forward with your back hand, perform another pushup, then reach forward with your hind hand, and repeat for 10 steps on each side.

After the walking push ups, you will do a Front Foot Elevated Split Squat. Ideally, the object will be four to six inches high off the ground. In this exercise, you will place one foot forward on the object and one foot behind you. Next, drop straight down and then drive up using only your lead leg to bring your body back up. You will repeat this for 20 reps on one side and then switch to the other side.

The next exercise in this bodyweight circuit is the X-Body Mountain Climber. So, start out in the push up position, and while keeping your abs braced and your hips down, bring one knee to your opposite elbow and alternate sides. Repeat this for 10 repetitions to each side.

Immediately after the mountain climbers, you’ll do 50 Siff Squats. Siff means you will do the exercise on the balls of your feet without ever letting your heels touch the ground. So, on the balls of your feet perform a regular squat. By not allowing your heels to touch the ground, your calves and quadriceps will be forced to work much harder because you have moved your center of gravity forward.

Also, because your knees will be a little farther forward, there will be less stress on the hip joint, but more stress on the knee joints. So, if you have sore knees, then you can just do a regular squat.

After the squats, you will do a Side Plank for 40 seconds per side. So, resting on your elbow, with hips up and forward, brace your abs and hold. Do 40 seconds and then switch sides.

Next, is the T-Push up. In this exercise, you will get into a regular push up position, go down, and then as you come up, rotate your body up, come back down, and repeat for the other side. Do 15 repetitions per side for this exercise.

To finish off this bodyweight workout, you will do Side-to-Side Jumps for 10 reps per side. So, bend your knees and get into a low athletic stance. Next, jump up from side to side continuously. Be sure to bend your knees as this will help soften the landing. Also, immediately after landing drive up and to the other side.

So that’s it for the bodyweight circuit. Rest one minute and then go through it again up to two more times.

Workout B

This is workout B of the Bodyweight 360 program and in it you will do each exercise with no rest in between, rest one minute, and then repeat the circuit up to two more times.

This bodyweight workout is an intermediate/advanced cardio-interval type of training. As such, you can easily use it at the end of your strength training workout in place of cardio machine interval training or simply as a stand alone workout.

So, place your feet together and hands down by your sides and then perform 50 repetitions of Jumping Jacks. While doing this exercise, you want to make sure when you raise your arms that they stay behind your head and you’ll find that this helps improve your shoulder mobility.

The next exercise is the Split Lunge Jump. So starting in the lowered position of the lunge, jump up and switch leg positions. You want to make sure that you are doing this quickly, but within control while also keeping your body upright and balanced. Also, sse lots of power to drive up and repeat for 10 reps per side.

Once those are all done, you are going to go down to the ground and do 30 Close Grip Push ups. With hands shoulder-width a part, perform a regular push up, while tucking your elbows into your sides.

Immediately and without rest go into Bodyweight Squats for 50 repetitions.

After the squats you will do an exercise where you go from Push up to Plank. So, starting out, get into the push up position. Next, if you are working your left side, then drop your left elbow down and then the other elbow so that you are now in the plank position. Then, lift your left arm up followed by your right arm back to the push up position. The goal is to minimize the movement in your hips and to remain as stationary as possible. Repeat this for 10 repetitions and then follow with your right arm.

The next exercise is the Bulgarian Split Squat. For this exercise you will need some type of step, normally a bench, to place your back foot up on. Next, drop your hips straight down and drive up with your front leg. You will do 15 reps per side and then switch sides.

Next up is the Push up Side Plank position. So, instead of being on your elbow in the side plank position, now you will be on your hand for 30 seconds. Keep your hips forward and up, and your abs braced throughout. Once you’ve held for 30 switch sides.

The last exercise in this bodyweight circuit is Running in Place with High Knees. For this exercise you will do 50 repetitions per side.

That will give you a total of 360 repetitions in one round. Rest one minute and then repeat two more times for a great bodyweight cardio workout.