2 Cool workouts without weights for getting ripped and super fit

Recently I have been looking for new workouts without weights otherwise known as bodyweight workouts to mix up my training and work my body at a different level.

Years ago I used to do a lot of circuit training but this was with weights and I wanted something I could do at home or quickly in the gym when I had a spare 30 minutes

So I was searching around on the internet (You tube to be precise) for some fresh workout ideas when I came across this video

This “Crazy 8 Body Weight Circuit” is one of Craig Ballantyne’s Intermediate level routines. This is one of whole range of workouts with weight that are contained in the Deluxe Edition Turbulence Training Course. This course is a little more expensive than his Basic Course, but it focuses on body weight training. It is one the most wide-ranging and proven body weight course on the market. Don’t worry if you think this workout looks too tough because there are workouts for all levels of fitness so if you want to explore the world of body weight training further then its well worth checking out.

Anyway I am a big fan of Craig Ballantyne and already own his Turbulence Training for fat loss (see my review here) so I know that the stuff he puts out there is quality and I decided to give this workout a try and also see how a couple of my advanced clients would handle it.

I now know I’m not as fit as I thought.
Looking at the workout I though it didn’t look to difficult but how wrong I was!
After around 30 minutes of torture I finished my third circuit absolutely broken and it was the same for my clients as well….but we loved it!!!!

So inspired by this workout I designed a couple of my own you might like to try

The first one is;

Bodyweight Squats with front kicks x 20
Perform a normal squat but kick one foot out at the end of the movement

Pull Ups or Bodyweight Rows (at home I use my pullup bar or TRX suspension straps to do bodyweight rows) x10
Go for mixture of different grips on the pullups

Moving Press ups
Do a normal push up then keeping in the high position move sideways one step and do another press up. Move back to original position then keep repeating

Front lunges – 15 each leg

Grasshoppers x 10 each leg
Start in a high plank (press up position) then keeping your hips flat bring one of your knees to the opposite elbow keeping the abs contracted.

Skipping or running on spot with high knees x 50
Try to keep your knees as high as possible when doing either of these.

Tricep Pressup
A normal press up but with your hands close together

Jumping jacks with touchdown x 50
Jump as wide as possible and try to touch the floor with one hand before bringing the feet back together. Keep your back straight as you lean down. Alternate hands with every rep

Move from one exercise to the other with no rest. Try to perform 2 or 3 circuits with only a minute rest between each one.

Yes ladies these workouts are for you as well, just don't shave your hair!

The second one is a bodyweight/Cardio Workout.

Now bodyweight training in circuit fashion with little or no rest on its own is very demanding on the cardio vascular system so adding in pure cardio exercise such as running, cycling or skipping will have your lungs gasping for mercy. This one absolutely smacks my butt and keeps my metabolism on full throttle for hours after.

Pike Press up or decline press up ie feet on a raised surface
Pike press is a normal press up but with your hips and butt high in the air and back straight. Bend your arms and lower your forehead to almost touch the ground. This targets the shoulders more than the chest.

Reverse lunges x 15 each leg

Squat thrusts x 20
Start in a high plank postion with legs wide.

Low to high plank – 10 reps
As the name suggests start with a normal plank position on your forearms. Keeping your back straight and abs tight move your arms to a high plank ie arms straight then back down again. That is one rep.

3-5 minutes running on a treadmill or cycle or if outside running or skipping

The cardio portion should be done at a level of exertion where it is difficult to talk but not at maximum. For example I prefer to use the treadmill for this in the gym. I normally jog at a speed of 10kph and do my HIIT sprints at between 16-18kph so for this workout I would run for 3-5 mins at 13/15kph which is just in between. Obviously as you do this more often and your fitness improves this speed should move higher.

The beauty of workouts without weights is that you can do them anywhere at with no or little equipment required except maybe a pull up bar. (You can get round this by using trees etc when working outside) These workouts won’t put on any muscle but they will get you lean, stronger and fitter and you can modify them easily if your just starting out or coming back to exercise. With this adaptability and the relatively low resistance your workouts are never stale with lots of new exercises to try without risking injury.

Lifting heavy weights is great, and cardio such as HIIT is essential to fat loss but there is something very satisfying a sense of achievement when you “destroy” your body with a intense bodyweight circuit. Give them a try on your next workout…you won’t regret it.

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