Bodyweight 500 by Turbulence Training Creator Craig Ballantyne - Based On the 300 Movie Workout

Turbulence Training is one of the most highly acclaimed weight loss and fitness programs in the world. Acclaimed trainer Craig Ballantyne, The creator of Turbulence Training has recently come up with a complementing muscle building program, Bodyweight 500.

Bodyweight 500 was inspired by the film 300, and the physical training the actors who played the Spartans in the film went through in order to get their remarkable physique.

But the training program the 300 actors had gone through involved weights, including specially designed weights such a 36lb kettlebell. The Turbulence Training spirit is to allow busy people to train extensively in a short period of time, preferably in their own homes. Therefore, the use of elaborate weights and devices had to be left aside.

Bodyweight 500 solves that by relying on the weight of the body, without any additional weights or equipment.

Here's what a bodyweight 500 session looks like:

• 50 Prisoner Squats.
• 50 Pushups.
• 25 Jumps.
• 25 Stability Ball Leg Curls.
• 50 Stability Ball Jackknifes.
• 50 Step-ups (25 each side).
• 25 Pull-ups.
• 50 Forward Lunges (25 each side).
• 50 Close-grip Pushups.
• 50 Inverted Rows.
• 50 Squats.
• 25 Chin-ups.

All in all - 500 repetitions, no rest in between. Now that's intensive.

I haven't tried this intense workout plan myself; those who have gave it much praise, in fact several of them thought the 300 actors were actually trained by Ballantyne himself (credit which he rejected as being undeserved).

Bodyweight 500 can be accessed in the Turbulence Training members area, either by direct membership or by getting a free 3-month pass that comes with buying the original Turbulence Training guide. Another good thing about it is it progresses with your level, with challenges that become harder every week.

Read more about Turbulence Training and Bodyweight 500.

Steve Gaidi has gained over 50 pounds of lean muscle without adding any fat whatsoever, over years of trial and error on various training programs, despite spending relatively little of his time at the gym. For his review on Turbulence Training and Bodyweight 500, click here: Steve's Turbulence Training review.