The bodyweight 500 workout will test your strength, endurance, and mental focus!

The bodyweight 500 workout was designed by super trainer Craig Ballantyne and will be featured in Men's Health next month. It was inspired by the 300 Workout that was used to test the fitness level of actors starring in the movie 300. The 300 workout was not the workout used to get the actors in shape. It was more like a fitness assessment but it motivated people to get off their butts and get fit.

The challenge with the 300 workout is that it uses exercises that require years of training experience. A deadlift is probably one of the toughest exercises to learn and if you do it wrong you can seriously hurt your lower back and then some. So Craig created the bodyweight 500 workout for those who want a challenge without risk of injury or without too much equipment. Try it if you dare and see if you're fit enough to do it.

The bodyweight 500 workout is a circuit so go from one exercise to the next without resting. If that's not possible then break down each exercise into manageable sets but don't rest more than 10-20 seconds between sets.

Exercise
Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

bodyweight 500 workout tip:
Instead of hands in front place them behind your head, like you're getting arrested. You know what that's like!
Sets RepsWeight/
Resistance
150
Standard Pushup
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

bodyweight 500 workout tip:
Can't do these from the knees? Work up to it by alternating from knees to standard. Doesn't matter where you throw the knee ones in as long as you do all 50.
Sets RepsWeight/
Resistance
150
Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

bodyweight 500 workout tip:
This is tough even if you're fit. Breathe out as you jump and in as you squat. You will feel a big time burn but focus on your breathing and your jumps and you'll get through it.
Sets RepsWeight/
Resistance
125
Supine hamsring curl with bridge
1. Lie on your back on the floor and place your feet on top of a stability ball.
2. Raise your hips up off the ground by pushing your feet into the ball. Keep your legs straight.
3. Maintaining that bridge position curl your feet in towards your butt and then return to the starting position.
4. Repeat according to the prescribed repetitions and keep your hips elevated off the ground.

bodyweight 500 workout tip:
You need to keep your butt in the air the entire time. This challenges your core and your glutes big time. Bring the arms down by your sides for better balance.
Sets RepsWeight/
Resistance
125
Prone Knee Tucks on Ball
1. Start by placing your legs on top of a stability ball and your hands on the ground to form a plank position.
2. Drive your knees in towards your chest bringing the ball with you.
3. Return to the starting position and repeat. Keep your abs tight and your hips parallel with your body.

bodyweight 500 workout tip:
Craig demonstrates this with forearms resting on a bench. Either way it's tough.
Sets RepsWeight/
Resistance
150
One Leg Box Step Up
1. Stand to the right of the box. Place left foot on top of box.
2. Raise body using the left foot only until leg is extended
3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription.

bodyweight 500 workout tip:
Craig demos this facing the box instead of along side of it. This way works more glutes. Other way not works the quads more. Most people need more butt work than quad work.
Sets RepsWeight/
Resistance
150
Pullup
1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.


bodyweight 500 workout tip:
Most of us can't do pullups because we just don't incorporate them into our fitness plans. Try a modified one to start (you'll see the example a few exercises down).
Sets RepsWeight/
Resistance
125
Bodyweight Forward Lunge
1. Start by standing with your feet shoulder width apart.
2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

bodyweight 500 workout tip:
Keep the knee behind the toes. Push through the heel and squeeze the butt. Place fingertips on the wall if you have poor balance.
Sets RepsWeight/
Resistance
150
Diamond Pushups
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


bodyweight 500 workout tip:
Do them from knees if you're too weak or mix it up and do both.
Sets RepsWeight/
Resistance
150
Modified Pullup
1) Adjust bar at waist height on power rack. Lie on back and position body under bar so that bar is directly over chest region.
2) Start position: Grasp bar with overhand grip (palms facing forward) and shoulder width apart. Elbows should be facing forward with the backside of body off the floor Only the heels are together in contact with ground.
3) Pull body up towards bar until bar touches chest.
4) Return to start position.

bodyweight 500 workout tip:
You need a smith machine or squat rack for this. You can also buy a chin up bar on amazon for $15.
Sets RepsWeight/
Resistance
150
Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

bodyweight 500 workout tip:
Place hands behind your head like a prisoner.
Sets RepsWeight/
Resistance
150
Chinup
1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.


bodyweight 500 workout tip:
Can't handle a chin up then try the modified pull up again with palms in this time. Don't worry you'll get stronger soon enough!
Sets RepsWeight/
Resistance
125


Not fit enough to do the bodyweight 500 workout?

Start with the bodyweight 100 workout. If that's too easy then your best bet is to get started with the turbulence training program. It will show you how to lose fat, gain muscle, get stronger, and get results in under an hour while training as little as 3 days per week. You'll no longer have to spend countless hours in the gym using ineffective training methods and remaining disappointed by the results. Turbulence Training works, and it works fast. Turbulence Training for details.

bodyweight 500 workout, bodyweight 500

Get bodyweight 500 workout ready with the bodyweight 100 workout.

footer for bodyweight 500 workout page