TT Bodyweight 1000 Workout

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

After the 500 workout, use the following progressions to get up 1000 repetitions:

The Bodyweight 250:

30 Jumping Jacks or Jump Rope
20 Close Grip Pushups
10 Jumps
10 Pull-ups
40 Squats
25 Pushups
20 Walking Lunges (10 reps per side)
15 Underhand Inverted Rows
30 Bicycle Crunches (15 reps per side)
25 Squats
25 Jumping Jacks or Jump Rope

The Bodyweight 501

100 Jumping Jacks or Jump Rope
25 Close-Grip Pushups
15 Jumps
15 Pull-ups
50 Squats
51 Pushups
40 Walking Lunges (20 reps per side)
30 Underhand Inverted Rows
60 Bicycle Crunches (30 reps per side)
15 Chin-ups
50 Squats
50 Jumping Jacks or Jump Rope

The Bodyweight 750

100 Jumping Jacks or Jump Rope
25 Close Grip Pushups
20 Jumps
20 Pull-ups
75 Squats
25 Stick ups
50 Pushups
50 Walking Lunges (25 reps per side)
40 Underhand Inverted Rows
25 Stability Ball Leg Curls
100 Bicycle Crunches (50 reps per side)
20 Chin-ups
50 Mountain Climbers (25 per side)
50 Squats
100 Jumping Jacks or Jump Rope

The Bodyweight 1000

100 Juping Jacks or Jump Rope
25 Close Grip Pushups
25 Jumps
25 Pull-ups
100 Squats
25 Stick Ups
50 Bicycle Crunches (25 reps per side)
100 Pushups
50 Walking Lunges (25 reps per side)
50 Underhand Inverted Rows
50 Stability Ball Leg Curls
100 Bicycle Crunches (50 reps per side)
50 Decline Pushups
25 Overhand Inverted Rows
50 Mountain Climbers (25 reps per side)
50 Squats
25 Chin-ups
100 Jumping Jacks or Jump Rope

Lets go over a few exercises that you may not be familiar with:

Squats

Stand with your feet slightly wider than shoulder width apart. Tighten your abs and glutes. Push your hips back as if you were sitting back in a chair.
Bend your knees. Do not let your lower back round. In fact, keep your chest out and back as straight as possible. Keep going as low as you can.
From this position, push with your glutes, hamstrings, and quadriceps to return to starting position.

Stability Ball Leg Curl

Lie on your back. Place the soles of your feet on a stability ball. Tighten your abs and contract your glutes. Lift your hips off the floor. Keep your abs and hamstrings tight as you slowly curl the ball back towards your hips while in the bridge position.
Pause and slowly return the ball to starting position.

Mountain Climbers

Start off in the top position of the pushup. Contract your abdominals. Pick one foot off the floor, and bring the knee up to your chest. Bring your leg back, and repeat with the other leg.
Do not let your hips sag or rotate.

Stick Up

Stand with your feet about 6 inches away from a wall. Lean back so that your butt, upper back, and head is against the wall. Place your hands against the wall over your head.
Keep your shoulders, elbows, and wrists in contact with the wall throughout the movement. Slide your arms down the wall, tucking your elbows to your sides.
Keep the elbows close to your sides, so that your shoulder blades come down together. You should feel a strong contraction in the muscles between your shoulder blades and shoulder muscles.
From this bottom position, slowly slide your arms against the wall until they are straight up above your head. Repeat.