BODYWEIGHT 250

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This is the Bodyweight 250 Challenge, meaning you will do 250 repetitions of varying bodyweight exercises done back-to-back-to-back with as little rest as possible.

You may, however, need to break up an exercise into blocks in order to get through it. Just be sure to finish all the reps before moving on to the next exercise.

To start out this bodyweight workout, you'll begin with either 30 Rope Jumps or 30 Jumping Jacks. For the jumping jacks, stay on the balls of your feet to really get the explosive lift and keep your hands straight up over your head.

After that you will move into 20 Close-Grip Push-ups. In this exercise, keep your elbows tucked into your sides.

Immediately following the push-ups will be 10 Jumps. Be sure to jump right back up as soon as you land.

After the jumps you will complete 10 Pull-ups. So, with an overhand grip and slightly wider than shoulder-width apart, start from a dead hang position and pull your chest up to the bar and then slowly lower back down.

The next exercise in the Bodyweight 250 is 40 bodyweight Squats. Place your arms straight out in front, push your hips back and squat down and up.

From the squats, go right into 25 regular Push-ups.

Next up in this bodyweight workout is 20 Walking Lunges (10 per side).

You'll follow the lunges with an upper body exercise known as Inverted Rows. In this exercise you'll do 15 underhanded rows. So, place the bar at hip height, grab an underhand grip that is shoulder-width apart and then row your chest up to the bar, squeezing your shoulder blades together at the top position.

You'll follow the rows with 30 Bicycle Crunches (15 per side). So flat on the floor, and your hands behind your head, bring your knee up to your opposite elbow, alternating sides.

Then go right into 25 more bodyweight squats, and finishing off with either 25 rope jumps or 25 jumping jacks to round out the workout.

Craig Ballantyne from Turbulence Training and TTMembers shows us how to lose fat and gain muscle with the Bodyweight 250 challenge.
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