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In the 4 Bodyweight Challenges, there will be one that you do every week. However, in order to graduate to the next challenge, then you have to finish the current challenge within the allotted time.
After the first week of the Bodyweight 500 workouts, meaning A, B, and C workouts, on the weekend you can do the BW 100 Challenge. For this workout you have 9 minutes to complete the challenge.
BW 100 Challenge
Prisoner Squats for 20 repetitions. Place your hands behind your head, keeping your elbows back and your shoulder blades together for this exercise.
Pushups for 20 repetitions. If you need to break the 20 repetitions into chunks, that is find as you don't have to do 20 straight pushups.
Jumps for 10 repetitions.
Bodyweight Rows for 10 repetitions.
Lunges for 20 repetitions, alternating sides.
Closed- Grip Pushups for 15 repetitions. For this exercise, place your hands shoulder width apart and keep your elbows tucked into your sides.
Chin-ups or Bodyweight Rows for 5 repetitions.
This workout has to be done in 9 minutes before you can graduate to the next challenge.
BW 200 Challenge
After week 2 of your training program, if you've completed the previous week's challenge under the allotted time, then you will perform this workout.
Prisoner Squats for 30 repetitions.
Pushups for 30 repetitions.
Jumps for 10 repetitions.
Leg Curls with stability ball for 10 repetitions.
Jackknives with stability ball for 10 repetitions.
Step-ups for 20 repetitions. For this exercise you want to leave your lead leg up on the bench and complete 10 repetitions and then switch to the other side for another 10.
Pull-ups for 5 repetitions. Break those up however many you need to. If you can't do pull-ups, then do bodyweight rows instead.
Forward Lunges for 30 repetitions. Alternate legs, doing 15 repetitions per side.
Close-Grip Pushups for 20 repetitions.
Bodyweight Rows for 15 repetitions.
Bodyweight squats for 15 repetitions.
Chin-ups for 5 repetitions. Again, if you can't do the chin-ups, then you can do bodyweight rows.
You have 15 minutes to get in all 200 repetitions so that you can move on to the next week's challenge.
In the third week, so long as you've made it under the time for the BW 200, then this week you will do the Bodyweight 350.
Prisoner Squats - 45 repetitions
Pushups 40 repetitions
Jumps 20 repetitions
Leg Curls 20 repetitions
Jackknives 20 repetitions Should be able to do those without a rest.
Step-ups 40 repetitions, 20 per side
Pull-ups 10 repetitions. Overhand grip, break up if you need. Substitute BW Rows if you need to.
Forward Lunges 40 repetitions, 20 per side
Close-Grip Pushups 40 repetitions
Bodyweight Rows 20 rows
Bodyweight Squats 40 repetitions
Chin-ups 15 repetitions
You have 30 minutes to get in all the repetitions for the BW 350 in order to move on to the ultimate challenge, the BW 500.
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