TT 1000 Bodyweight Training

The TT Bodyweight 1000 workout is one of Craig Ballantyne’s famous bodyweight workouts. He must be able to complete the 500 challenge first, before attempting the 1000 challenge.

After the 500 workout, use the following progressions to get to 1,000 reps:

Body weight 250:

• 30 Jumping Jacks or Skipping Rope
• 20 close-grip push-ups
• 10 jumps
• 10 push-ups
• 40 squats
• 25 push-ups
• 20 walking lunges (10 reps per side)
• 15 rows inverted underhand
• 30 bicycle crunches (15 reps per side)
• 25 squats
• 25 Jumping Jacks or Skipping Rope

body weight 501

• 100 jumping jacks or jump rope
• 25 close-grip push-ups
• 15 jumps
• 15 pull-ups
• 50 squats
• 51 push ups
• 40 walking lunges (20 reps per side)
• 30 rows inverted underhand
• 60 bicycle crunches (30 reps per side)
• 15 pull-ups
• 50 squats
• 50 Jumping Jacks or Jump Rope

body weight 750

• 100 jumping jacks or jump rope
• 25 close-grip push-ups
• 20 jumps
• 20 pull-ups
• 75 squats
• 25 heists
• 50 push ups
• 50 walking lunges (25 reps per side)
• 40 rows inverted underhand
• 25 stability ball leg curls
• 100 bicycle crunches (50 reps per side)
• 20 pull-ups
• 50 climbers (25 per side)
• 50 squats
• 100 jumping jacks or jump rope

body weight 1000

• 100 jumping jacks or jump rope
• 25 close-grip push-ups
• 25 jumps
• 25 pull-ups
• 100 squats
• 25 heists
• 50 bicycle crunches (25 reps per side)
• 100 push-ups
• 50 walking lunges (25 reps per side)
• 50 rows inverted underhand
• 50 stability ball leg curls
• 100 bicycle crunches (50 reps per side)
• 50 decline push-ups
• 25 rows inverted above the head
• 50 Mountain Climbers (25 reps per side)
• 50 squats
• 25 pull-ups
• 100 jumping jacks or jump rope

Let’s go over some exercises you may not be familiar with:

squats

• Stand with your feet a little more than shoulder-width apart. Squeeze 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 slouch. In fact, keep your chest out and back as straight as possible. Keep going down as far as you can.
• From this position, push through your glutes, hamstrings, and quads to return to the starting position.

Stability Ball Leg Curls

• Lie on your back. Place the soles of your feet on a stability ball. Squeeze your abs and contract your glutes. Lift your hips off the ground. Keep your abs and hamstrings tight as you slowly roll the ball toward your hips while in the bridge position.
• Pause and slowly return the ball to the starting position.

mountain climbers

• Start in the top position of the pushup. Contract your abs. Lift one foot off the ground and bring your knee up to your chest. Bring your leg back and repeat with the other leg.
• Don’t let your hips sag or twist.

Stick

• Stand with your feet about 6 inches from a wall. Lean back so 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, tucking your elbows out to your sides.
• Keep your elbows close to your sides, so that your shoulder blades meet. You should feel a strong contraction in the muscles between your shoulder blades and your shoulder muscles.
• From this bottom position, slowly slide your arms against the wall until they are straight above your head. Repeat.