10 Exercise Bodyweight Workout For You

Special Report by Craig Ballantyne, CSCS, MS, Men's Health featured writer

It's the perfect time of year for bodyweight training.

It's not too hot anywhere in the world, from California to Sydney, Auckland to Alaska, Boston to Barcelona, and all the other cities in between.

It's a great time for training and you can take this 10-exercise bodyweight session to the park.

This is Workout A from Phase 3 of Craig Ballantyne's 6-Month Turbulence Training Bodyweight Manual.

By the way, here are a few exercise substitutions if you do this one at the park without a stability ball:

- For 1B, put your feet on steps instep of the ball
- For 3A, do 1-Leg RDL's instead of 1-leg curls
- For 5B, do mountain climbers instead of the jackknife

1A) Prisoner Squat (15 reps)
1B) Feet on Ball Pushup (12 reps)
2A) Bulgarian Split Squat (12 reps)
2B) Chin-up (Max-1)
3A) Stability Ball 1-Leg Curl (10 reps)
3B) Spiderman Pushup (6 reps)
4A) Walking Lunge (15 reps)
4B) Side Plank Leg Lift (8 reps)
5A) Rotate Lunge (10 reps)
5B) Stability Ball Jackknife (15 reps)

You can finish with intervals, or do intervals the next day when you have a day off from bodyweight exercises.

It's the perfect plan for the park, the gym, or your home.

And if you want the rest of the program, you can get it PLUS Bodyweight Cardio 3 PLUS the TT Bodyweight Cardio 1000 for only $19.95 this week only.

That's less than a couple of greasy pizzas, and a heck of a lot better for your abs too.

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Burn fat and build muscle at the park.