CT-50 PDF Free Download. The CT-50 workout has five different levels. The vast majority of the exercises can be performed with no exercise equipment at all, because they rely purely on bodyweight. Level one involves relatively easy movements such as shoulder bridge lifts and body rows, which introduce trainees to the motions that they will need to know for more advanced exercises. Level two adds exercises such as Turkish sit ups, which employ more muscles and are more challenging. People who are fairly fit may be able to jump straight in at level three, and by levels four and five you will be performing advanced exercises such as vertical pike presses and kipping pull-ups, which require a lot of strength, balance, conditioning and co-ordination.