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Complete 100 repetitions of each of the exercises below any way that you can. Break up reps into smaller sets and move from exercise to exercise rather than resting. Set a timer and see how quickly you can complete all 500 repetitions!
PUSH UPS
DIPS
JUMPING JACKS
SITUPS
PLANK UPS
If you came to this site expecting to find a workout that your body would actually describe as “spectacular”, you’re a….SUUCCKKERR!! But now that you’re here you should totally try this workout. You will need a set of dumbbells or a barbell and a kettlebell to do everything. Your weights should be heavy enough to make each exercise challenging but doable.
3 sets of 12 Clean & Presses
60 seconds of Kettlebell Swings
60 seconds of Squat Jacks with a Press
4 sets of 8 Dead Lifts with a Shoulder Shrug
2 sets of 12 Lunges on each Leg
4 sets of 8 One Arm Snatches
5×5 force set of Sumo Squat with a One Arm High Pull
Complete each line of the above workout with minimal rest before moving onto the next. Above all, have fun! And clear your schedule for the next two days because if you’ve used the right weight with this workout you’re going to feel it!
Perform 60 seconds of each of the exercises below. Take a 1-2 minute break at the end of each circuit and complete a total of 3 circuits.
High Knees
Triceps Dips
Seated Twists
Close Grip Bench Press
Jump Rope
Reverse Crunches
Close Hands Pushups
Next time you hit the gym for shoulders give this warm-up a try!
6 Barbell Clean & Press
6 Barbell Upright Rows
6 Staggered Plyo-Pushups
6 Kettlebell Swings
Perform all exercises back-to-back and then repeat 2 more times with 60 seconds rest in between each circuit. Proceed with your normal shoulder workout!
Try this snake style workout next time you’re ready for a challenge! Complete 60 seconds of the first exercise. Move on to the second exercise and complete 60 seconds followed by 60 more seconds of the first. Each time you finish the first exercise add a new one on and complete 60 seconds of each exercise in the line. You’ll be sure to work up a sweat and burn a good amount of calories with this circuit!
Squat Jacks w/ a Dumbbell Shoulder Press
Pushups
Half Situps
Mountain Climbers
Plank Ups
Leg Throws (with partner)
Upright Rows w/ Dumbbells
250 Push-ups
250 Sit-ups
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
Staggered Pushup
Complete 25-50 of these on each side throughout the day. For higher intensity alternate after every repetition.
Complete the circuit below by performing each exercise for 45 seconds and taking 15 seconds of rest before you start the next…
Plyometric Pushups
High Knees
Reverse Flies
Mountain Climbers
Lateral Raises
Burpee Jacks
Plank Rows
Check out this website for 25 Must-Try Medicine Ball Exercises! Get the proper sized ball and get to work!!