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CT-50 Bodyweight Workouts And Workout Tracker Sheets

by Tyler Bramlett

The information presented in this work is by no way intended as medical advice, or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program, as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program, you recognize that despite all precautions on the part of Garage Warrior.com, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such

risks and waive, relinquish and release any claim which you may have against Garage Warrior.com and its representatives, or its affiliates as a result of any further physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

Important: If you have access to a printer, please PRINT this report (as you have our full permission). You’ll get a lot more out of it.

Unauthorized downloading, retransmission, redistribution, or republication for any purpose is strictly prohibited without the written permission of Garage Warrior.com

Copyright © 2013 Garage Warrior.com All rights reserved.

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The CT-50BodyweightWorkouts AndWorkout TrackerSheets

Table Of Contents

1. Introduction2. How To Use The CT-50 Bodyweight Workouts3. The CT-50 Bodyweight Workouts4. Bodyweight Workout Tracker Sheets

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IntroductionThe CT-50 Bodyweight Workouts were created for days when you don’t have access to equipment, or you’re simply unable to follow one of your regular workouts from the CT-50 system. But they make a great standalone exercise system too.

These workouts were laid out in the EXACT same way as the main program—there’s 5 different levels, each a little more difficult than the one that came before.

A CT-50 Bodyweight workout only takes between 9-12 minutes to complete, so there’s no wasted time and you can get on with your day.

I chose the best and most productive bodyweight exercises from the CT-50 system which require no equipment whatsoever other than floor space. So you can do these workouts anywhere, anytime.

In the next section I’ll tell you exactly how to program them for the best possible results.

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How To Use The CT-50 Bodyweight WorkoutsThe main CT-50 System is divided into 5 levels, with level 1 being the easiest and level 5 being the hardest. Each level contains 9 regular workouts and 1 challenge workout. The Challenge workout acts as a sort of “self-assessment” you can use to determine when you’re ready to move up to the next level.

But… what if you can’t get to your home gym or you don’t have access to any equipment?

Don’t worry; I’ve got you covered! That’s where the CT-50 Bodyweight Workouts come in.

You can use these fun bodyweight variations to stick to your routine when you’re on vacation, traveling for work, or anytime you don’t have access to equipment.

There are only 4 per level. Each circuit was designed to be quick, intense, and straight to the point....so you can get a great bodyweight workout in the shortest amount of time!

In order to get the best results from CT-50 Bodyweight Workouts, you should use them to mirror where you’re currently at in the main program. For example: if you’re working on Level 2 of CT-50, then you should be using the Level 2 bodyweight workouts contained here in the CT-50 Bodyweight Workouts system.

When you move up to a new level of CT-50, you should also move up to the next level with CT-50 Bodyweight.

Ready to get started? Let’s jump straight in.

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CTBW-01 score SheetProtocol: AMRAP (As Many Rounds As Possible)Description: For 12 minutes, perform as many rounds as possibleTime: (12.00)

Your CT- Score Is: The highest number of rounds you were able to complete in the workout in the given time limit. Try to beat your old score every time you do this workout.

level 1 workouts 66

CTBW-02 score SheetProtocol: RWTL (Rounds With Time Limit)Description: Perform 5 rounds as fast as you can with a 9-minute maximum7

time limitTime: (9.00)

Your CT- Score Is: The amount of time it took you to complete the workout. If you didn’t complete the workout in the time limit, record how far you did get. Then, try to beat your old score every time you do this workout.

level 1 workouts 77

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CTBW-03 score SheetProtocol: INTERVALSDescription: Perform 30 seconds of work followed by 30 seconds of rest for 3

roundsTime: (9.00)

Your CT- Score Is: The total number of reps you were able to get in the workout for all exercises and rounds. Try to beat your old score every time you do this workout.

level 1 workouts 88

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roundsTime: (9.00)


level 1 workouts 88

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CTBW-04 score SheetProtocol: IWRAR (Intervals With Rest After Reps)Description: Perform the following circuit as fast as you can every 60 seconds

for 10 minutes - rest after the circuit is complete if there is timebefore the next 60 seconds begins

Time: (��)

Your CT- Score Is: The shortest amount of time it took you (in only 1 round) to complete the exercises and reps. Try to beat your old score every time you do this workout.

level 1 workouts 99

CTBW-05 score SheetProtocol: INTERVALSDescription: Perform 40 seconds of work followed by 20 seconds rest for 3

roundsTime: (12.00)


level 2 workouts 1010

CTBW-06 score SheetProtocol: RWTL (Rounds With Time Limit)Description: Perform 5 rounds as fast as you can with a 9-minute maximum

time limitTime: (��)

Your CT- Score Is: The amount of time it took you to complete the workout. If you didn’t complete the workout in the time limit, record how far you got through the workout in the given time limit. Try to beat your old score every time you do this workout.






time limit Time: (��)



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CTBW-09 score SheetProtocol: IWRAR (Intervals With Rest After Reps)Description: Perform the following circuit as fast as you can every 60 seconds7

for 10 minutes - rest after the circuit is complete if there is timebefore the next 60 seconds begins

Time: (10.00)

Your CT- Score Is: The shortest amount of time (during only 1 round) that it took you to complete the exercises and reps. Try to beat your old score every time you do this workout.






time limit Time: (��)




roundsTime: (12.00)




roundsTime: (9.00)



CTBW-14 score SheetProtocol: AMRAP (As Many Rounds As Possible)Description: For 12 minutes, perform as many rounds as possible Time: ( )




time limit Time: (10.00)



CTBW-16 score SheetProtocol: INTERVALSDescription: Perform 30 seconds of work and take 15 seconds of rest for 3

roundsTime: (9.00)



CTBW-17 score SheetProtocol: IWRAR (Intervals With Rest After Reps)Description: Perform the following circuit as fast as you can every 60 seconds

for 10 minutes - rest after the circuit is complete if there’s enoughtime before the next 60 seconds begins

Time: (10.00)

Your CT- Score Is: The shortest amount of time (during only 1 round) it took you to complete the exercises and reps. Try to beat your old score every time you do this workout.


CTBW-18 score SheetProtocol: AMRAP (As Many Rounds As Possible)Description: For 9 minutes, perform as many rounds as possible Time: (��)



"


time limit Time: (9.00)



CTBW-20 score SheetProtocol: RWTL (Rounds With Time Limit)Description: For 12 minutes, perform as many rounds as possible Time: (12.00)



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