The TT Bodyweight 1000 workout is one of Craig Ballantyne’s famous bodyweight workouts. You should be able to complete challenge 500 first, before attempting challenge 1000.
After the 500 workout, use the following progressions to get 1000 reps:
The Bodyweight 250:
- 30 jumping rope or scissor jumps
- 20 close grip pushups
- 10 jumps
- 10 pull-ups
- 40 squats
- 25 push-ups
- 20 walking lunges (10 reps per side)
- 15 inverted rows below the hand
- 30 bicycle crunches (15 reps per side)
- 25 squats
- 25 jumping rope or scissor jumps
Body weight 501
- 100 jumping rope or scissor jumps
- 25 close-grip push-ups
- 15 jumps
- 15 pull-ups
- 50 squats
- 51 push-ups
- 40 walking lunges (20 reps per side)
- 30 inverted rows below the hand
- 60 sit-ups on the bike (30 reps per side)
- 15 pull-ups
- 50 squats
- 50 jumping rope or scissor jumps
Body weight 750
- 100 jumping rope or scissor jumps
- 25 close grip pushups
- 20 jumps
- 20 pull-ups
- 75 squats
- 25 stick ups
- 50 push-ups
- 50 walking lunges (25 reps per side)
- 40 inverted rows below the hand
- 25 Leg Curls with Stability Ball
- 100 sit-ups on the bike (50 reps per side)
- 20 pull-ups
- 50 mountain climbers (25 per side)
- 50 squats
- 100 jumping rope or scissor jumps
Body weight 1000
- 100 Juping Jacks or jump rope
- 25 close grip pushups
- 25 jumps
- 25 pull-ups
- 100 squats
- 25 Stick Ups
- 50 sit-ups on bike (25 reps per side)
- 100 push-ups
- 50 walking lunges (25 reps per side)
- 50 inverted rows below hand
- 50 push-ups with stability ball
- 100 sit-ups on the bike (50 reps per side)
- 50 decline push-ups
- 25 inverted rows overhead
- 50 mountain climbers (25 reps per side)
- 50 squats
- 25 pull-ups
- 100 jumping rope or scissor jumps
Let’s go over some 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 in a chair.
- Bend your knees. Don’t let your lower back round out. In fact, keep your chest out and your back as straight as possible. Keep going as low as you can.
- From this position, push with your glutes, hamstrings, and quads to return to the 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 ground. Keep your abs and hamstrings tight as you slowly bend the ball toward your hips while in the bridge position.
- Pause and slowly return the ball to the starting position.
the mountaineers
- Start in the top push-up position. Contract your abs. Lift one foot off the floor and bring your knee toward your chest. Bring your leg back and repeat with the other leg.
- Don’t let your hips sag or roll.
Stick
- Stand with your feet about 6 inches from a wall. Lean back so that your butt, upper back, and head are against the wall. Place your hands against the wall above your head.
- Keep your shoulders, elbows, and wrists in contact with the wall throughout the movement. Slide your arms up the wall, bending your elbows to your sides.
- Keep your elbows close to your sides, so that your shoulder blades come down together. You should feel a strong contraction in the muscles between the shoulder blades and the shoulder muscles.
- From this lower position, slowly slide your arms against the wall until they are straight above your head. Repeat.
