It’s 5:15AM and the only sound I hear is my Carolina Panthers clock tick-tocking away and the strokes of my keyboard as I’m typing what I hope to be a fun challenge for you.
It’s a classic bodyweight challenge that went viral within the Turbulence Training world about two years ago.
Some people think I’m crazy for getting up at 4AM. But just like my mentor Craig Ballantyne, I truly believe getting up early can solve a lot of your problems.
“I don’t have time to work out” is for mediocre people who just want to complain about life and that there’s no time to become a healthier version of themselves.
But you’re NOT one of those people are you?
“Exercise and application produce order in our affairs, health of body, cheerfulness of mind, and these make us precious to our friends.” – Thomas Jefferson
Ohhhh Thomas. You tell it like it is sir. I wonder if your buddy Edward has something to say as well?
“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” – Edward Stanley
Well then. Thomas and Edward have spoken. And that’s the way uh-huh uh-huh I like it.
And you know what? Sometimes the best way to get back into the “swing” of things is a challenge. Yes… completely getting AWAY from your normal program and doing something new and different.
I can hear the fitness experts now… “That’s blasphemy! Blasphemy I say!”
But you tell me this… What’s BETTER?
1) Abandoning your program because you’re burned out and then getting unhealthy and irritable and then the downward spiral continues as you make one horrible decision after another with your food OR…
2) Taking a break from your program for just ONE day and telling yourself, “You know what? I’m sick of not taking time for me. I’m going to dominate a new bodyweight challenge to get an adrenaline rush and I’m getting back on track TODAY.”
Yeah, I thought so.
That’s where this Braveheart Bodyweight Challenge comes in.
It truly is a classic. It’s a fast-paced “adrenaline-like” workout that will challenge your sanity, burn calories and more importantly, get you back on track.
Brace yourself. Be Brave.
By the way, this is an ADVANCED bodyweight system, so don’t be afraid to substitute easier exercises.
Do the following circuit ONE time, resting when needed. If your form gets sloppy, you MUST rest. You can break down the exercises in smaller sets. For example, you can do 5 Bulgarian Jump Squats, rest a little and then 5 more, etc.
You can’t move into the next exercise until all reps are completed.
You’re probably going to get upset at exercises 8-10. (My bad).
- Bulgarian Jump Squats (20 reps per side)
- Pull-ups (20 reps)
- Close-Grip Push-ups (40 reps)
- Ab Wheel or Stability Ball Rollout (25 reps)
- Jumping Jacks (100 reps)
- Alternating Prisoner Cross-Over Lunge (25 reps per side)
- X-Body Mountain Climbers (20 reps per side)
- Burpee Chin-up Combo (10 reps)
- Decline Spiderman Push-ups (10 reps per side)
- Burpee Chin-up Combo (10 reps) (Yes, I typed that on purpose)
- Stability Ball Jackknife (30 reps)
- Switch Lunge (forward lunge into a reverse lunge) (15 reps per side)
The Decline Spiderman Pushup is when your feet are on a bench and you … nevermind. Here’s a photo…
The Alternating Prisoner Crossover Lunge is just plain weird, but awesome. Here’s how to do it:
This requires balance and coordination, and it also hits your hips, which we ALL need.
Just like you need a swift kick in the butt to get back into it.
Now go forth…. or something like that,
PS – Tomorrow, you’ll discover the #1 bodyweight exercise of all time and how you can use it to dominate belly flub.
Flub. <= Hilarious.