Bodyweight 500 workout

This is the best workout ever for core strength. And as a runner I can assure that it will give you a lot when it comes to running posture and basal leg strength for preventing common running injuries. Along with that it also serves as being a very good cardio workout.

It consists of 12 exercises focusing on the major muscle groups in the body. The idea is to do them one after the other, which perfect technique and as briskly as possible (without letting down on technique, of course). You can’t go on to the next if you haven’t completed all the reps on the current exercise. But.. You are allowed to split each exercise in as many parts as you need to be able to complete the whole set.

The BodyWeight 500 Workout

  • 50 Prisoner Squats
  • 50 Pushups
  • 25 Jumps
  • 25 Stability Ball Leg Curls
  • 50 Stability Ball Jackknifes
  • 50 Step-ups (25 reps per side)
  • 25 Pull-ups (NO substitutions)
  • 50 Forward Lunges (25 reps per side)
  • 50 Close-grip Pushups
  • 50 Inverted Rows
  • 50 Squats
  • 25 Chin-ups (NO substitutions)

As time passes and you build up your core strength, you should be able to complete the workout in lesser and lesser time. A good idea is to time yourself and try to beat yourself 🙂

I like this workout since it always is a challenge. And it feels like a great asset in the running since it doesn’t build big muscles, only leading to a strong body all over. Another advantage is that the only equipment you need for it is a chinning bar (I have one that is mountable in a doorway) and a stability ball – and the weight of you own body, of course 😉

Here’s a video instruction of the workout made by Craig Ballantyne, who has created the workout:

httpv://www.youtube.com/watch?v=6_5TX_uoagg&feature=player_detailpage

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