It’s time for another challenge. One of my favourite types of workouts are those with an end goal, that feeling of accomplishment after you’ve exerted that last breath to complete a challenge. An example of this is to give myself or my clients a certain rep goal, (in this case a whopping 600 reps) in order to feel like you’ve conquered the top of a mountain, when maybe you didn’t think you could at the beginning.
It’s super simple to set up this workout, yet it definitely seems very daunting at the beginning, but trust me, keep with it and you’ll be flying at the end of your workout you’ll be so high on endorphins. I would suggest doing this workout in a group or with a buddy to feed off each others energy and keep each other going and motivated throughout.
The key for this 600 rep challenge is to pick exercises that target large muscle groups in order to get the most strengthening affects as well as get your heart pumping and sweat flowing. It is up to you if you want to target mostly the upper, lower, or, if you’re like me, you want to make it a full body workout. As soon as you throw in lower body compound exercises, you will automatically get your heart rate up higher and quicker since that is where your largest muscles in your body are, leading to increased strength and cardio-vascular benefits. I of course love this incentive, so that’s why I almost always include a squat or lunge type exercise in there! You get the best bang for your buck.
INSTRUCTIONS:
- Perform circuit one as shown, 5 times. By the end you’ll have done 100 reps of each exercise. Then do the same with circuit 2. By the end of the whole thing, you’ll have completed a total of 600 reps! There you go, that’s pretty much it. Most often, the simplest workouts are the best and most effective
- Go directly from one exercise to the next within the circuit. if you need, take a 30 second break at the end of each round, but the goal is to make this as continuous as possible. I’ve ordered the exercises in a manner that allows you to work a certain muscle group hard while another one recovers…well maybe not with the burpees which target everything, but thats also where you’ll reap the most full body benefits!
- Use a challenging pair of dumbbells (DBs) that forces you to work for each rep. You should be able to use heavier weight for the squats vs the upper body exercises. (remember, bigger, stronger muscles in the lower body)
- See links to instructional videos of exercises that are highlighted.
CIRCUIT 1
- Push-ups X20
- DB Bent over rows X20
- Jump squats (no weight) X20
CIRCUIT 2
- DB Shoulder presses X20
- DB Sumo squats X20
- Crossfit burpees X20
If you have any further questions regarding this workout, or any other inquiries, please feel free to contact me directly, or post any comments/questions on my Facebook or Twitter pages.
Now go get’em…
