Complete all 500 reps in 30 minutes any way you can!
Try this pyramid style circuit in the gym or at home for around 30 minutes of high intensity strength training. Complete 2 repetitions of each exercise in the circuit. Once you finish the circuit start over with 4 reps of each exercise. Continue through sets of 6, 8, and 10, take a short rest and then start again from 10 and work your way back down to 2! If you complete the circuit properly your heart rate should stay up and you can look to burn between 250 and 400 calories!
Pushups with Hip Rotation and Side Crunch
Alternating Lunges with Lateral Raise
Seated or Standing Heel Raises
Barbell Squat Press
Dumbbell Dead Lift with Shoulder Shrug
Alternating Lunge Jumps
Check out this website for 25 Must-Try Medicine Ball Exercises! Get the proper sized ball and get to work!!
Try this workout at home or in the gym. It only takes 10 minutes and it’s sure to burn some calories and work your upper body.
5 Dumbbell Shoulder Presses (10-25lbs)
15 Bicycle Crunches Each Side
Repeat this circuit every minute on the minute for 10 minutes straight. If you get behind just continue to complete the circuits until you’ve finished all ten. Good luck!
Looking for a way to add change to your routine? Consider implementing this new format into your next workout. Take anywhere from six to ten exercises of your choice and create a timed circuit. Spend one minute doing each exercise until you’ve completed the entire circuit. Upon completion of the first round, eliminate the first exercise that you did and complete the rest of the circuit again. Continue this pattern until you get down to the last exercise. Complete that exercise alone for one minute and finish with a cool down and stretch!
For added intensity, shoot to complete 7 exercises in 30 minutes or less, or 10 exercises in 60 minutes or less. Also take into consideration whether you want to make the circuit strength or cardio based or if you want to include both. This can be completed as an upper, lower, core, or total body workout. Good luck!
Consider modeling your next workout with this blueprint. Decide whether you want to do a total body workout or just one or two muscle groups. Choose 10 different exercises that fit into your routine for the day and then complete one set of 50 repetitions for each exercise. Choose your weights wisely and stick with what you pick. If you can’t complete 50 reps at once then take as many small breaks as needed until you finish your set. You may up your weight if it feels too easy, but do not go down in weight if you can help it. Once you finish your 10 exercises you will have done 500 repetitions. For added intensity shoot to finish this workout in 30 minutes or less. Good luck!