The No Gym Body Weight 200 Workout



You've no doubt heard of the 300 Sparta Workout before. Here's a similar workout from MH that's not as intense, but will still get you into Spartan condition. It's all body weight stuff, so you can easily do it at home. All you need is a chinup bar and a swiss ball. Easy as that.

The Body-Weight 200

This 12-station, 200-rep program burns fat and builds muscle in about 60 minutes a week.

Directions: Do this workout 3 times a week- Monday, Wednesday, and Friday, for example. Perform the exercises as a circuit, doing 1 set of each movement for the prescribed number of repetitions. Complete them in the order shown, without resting between exercises. Too easy? Rest 1 minute and repeat the circuit.

The Workout
1. Prisoner squats (30 reps)
2. Pushups (30 reps)
3. Jumps (10 reps)
4. Swiss-ball leg curls (10 reps)
5. Swiss-ball pikes (10 reps)
6. Stepups (20 reps)
7. Pullups or chinups (5 reps)
8. Forward lunges (30 reps)
9. Tucked-elbow pushups (20 reps)
10. Inverted rows (15 reps)
11. Prisoner squats (15 reps)
12. Chinups (5 reps)

Click here to see how to perform each exercise if you're struggling for form.

Get cracking!

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