Another Bodyweight Challenge is in the books and having completed it in the target time, I feel amazing! Sure, it was hard work, but that’s what makes it even better in the end. Knowing I’m able to finish workouts that looked impossible just a few short weeks before is a huge moral victory.
Here is the Bodyweight 200 workout. The target time to complete this routine is 13 minutes:
- 30 Prisoner Squats
- 30 Pushups
- 10 Jumps
- 10 Stability Ball Leg Curls
- 10 Stability Ball Jackknifes
- 20 Step-Ups
- 5 Pullups
- 30 Forward Lunges
- 20 Close-Grip Pushups
- 15 Inverted Rows
- 15 Squats
- 5 Chinups
I don’t have a pullup/chinup bar, so I substituted inverted rows (changing between palms facing down and up). I will be getting a bar in the next week or so because I feel like I’m cheating myself just a little by not doing true chinups & pullups.
While this was a tough challenge, I was surprised that I didn’t have as many troubles as I thought I would. I was able to keep a pretty steady pace and even when I had to stop for a breather, it was only a quick 5-10 second stop.
The inverted rows are still giving me a bit of a hard time. I thought I’d be further along with those than I am. Maybe I’ve been relying on doing them in a modified form too much. I’ll try to do as many as I can during the weekly workouts in the normal way. I will only use a modified version (bent knees) if I can’t go on any further.
The only other set that really hurt were the lunges. We do some form of these every workout, so I’m surprised doing 30 straight is so difficult. I guess it’s the order these are done in, that by the time I hit the forward lunges, my legs/thighs were spent.
My recovery time after each workout is getting better. I think it took me about 3-5 minutes to get back to a normal heart rate.
The Bodyweight 200 took me 11:57 seconds to complete. And that’s including my run down to the basement between the step-ups and the pull ups. From what I’ve seen in the forums, that’s not the best time, but for me it’s a huge accomplishment to come in under the allotted time and still do everything with decent form.
Next week, it’s the Bodyweight 200×2. I can’t wait (I’m actually starting to look forward to these Bodyweight challenges). I hope everyone else who did the Bodyweight 200 didn’t have too tough of a time with it.
Great, I love the bodyweight circuits.
Great job. Remember how sore and out of shape we were just 3 weeks ago? We’ve come a long way. As to the BodyWeight 200, I finished it in `14:39. I was really bummed at how long it took me. So on a lark I watched the video again and noticed that although the print out says 20 step up and 30 lunges they really mean 10 and 15 per leg. I did 20 and 30 and my legs were so tired. Ah well, even with the extra work I still got in under the designated time so that’s good. I’m looking forward to my “A” workout in about 30 minutes. As for the weekly weigh-in, keep your fingers crossed, apparently weight loss my be slowing down for us (that’s what the video says)…
Good going mate! I like your workout and giving a time of 13 minutes is added fat busting power, cool!
I wish I could do chinups, I just have to settle with holding my arms up in the air until I get a bit lighter
ha ha
Take care,
Andrew
Outstanding, Steve! I am a week behind you, so this workout is coming for me this weekend. A little friendly competition? I’ll see if I can get it in 11:55.