I completed this killer 550 reps workout in just 32 minutes and 46 seconds. I am getting really competitive lately and it is totally thanks to you guys. You are always posting your times to let me know how you did and that’s great motivation for me. If you don’t find it challenging enough to beat my personal record, you can try to beat Frederick’s. He completed this workout today in 24 minutes and 4 seconds. It was an amazing workout and it is impossible to describe the feeling when I finished the very last rep. You have to try it and experience what it feels like when you kick your own butt. Enjoy the workout, push hard, and try to beat my time!
There are 11 exercises in this workout and you will do 50 reps for each of them.
1. Backward Lunge Kick Up (25 reps on each leg)
Start by lunging backwards. Don’t let your knee go over your toes and keep your chest high and abs tight. Rise up and kick the back leg up as high as you can. This counts as one rep. Do 25 on each leg.
2. Walk Over Push Ups – 50 reps
Get into position and do one push up. Then get back into plank and walk with your feet and your hands one step over to the side. Perform another push up and then walk back over to the side where you started from. Each push up counts as one rep. Do 50 reps total. If you can’t continue to do regular push ups, then go down onto your knees, but just remember that you will have to get up on your toes again to walk over to the side.
3. Mountain Climber – 50 reps
Get into the starting position and then just jump up to switch legs. Do 50 reps total.
4. Sumo Squats Knee Up – 50 reps
Stand with your feet wide apart and squat down. Bring your weight towards one side and bring one knee up. Return to the sumo squat again and do the same on the other side. Each knee up counts as one rep. Do 50 reps total.
5. One Leg Bridge Leg Lift – 50 reps
Lay on your exercise mat and put both feet flat on the ground. Lift your hips up, so that your shins are vertical to the ground and your thighs parallel to the floor. Extend one leg out and raise it up so that your toes are pointing toward the sky. Lower your leg down and then repeat 25 times. Do the same thing on the other leg.
6. Side to Side Squat Leg Lift – 50 reps
Stand with your feet wide apart and squat down. Bring your weight to one leg and lift the other leg up and extend it. Put the leg down and now shift the weight to the other side and repeat. Do 50 reps total.
7. One Arm Side Push Up
Lay on your side and place your hand on the floor next to your bottom shoulder. Place the hand of the bottom arm on your top shoulder. Now push with your hand into the ground to bring your upper body up and extend the elbow. Do 25 push ups on each side.
8. Star Crunch – 50 reps
Lay on your back and lift your extended legs up towards the sky. Extend your arms out and above your head. Lift your upper body up and reach with your hands forward between your legs. Open your legs wide and then bring them together again as you lay back down.
9. Diagonal Touch Down – 25 reps on each side
Position yourself in a straddle stance and shift your weight towards the back leg as you squat down to touch the ground right next to your back foot.
Rise up and twist your body in the opposite direction as you reach with both of your arms up towards the sky. Do 25 reps on each side.
10. Side Plank Lifts – 50 reps
Get into the starting position (see the picture above). Your supporting hand should be right underneath your shoulder. Don’t shrug your shoulders. Your legs are extended and crossed for better balance.
Lift your hips up so that you create a straight line with your legs and upper body. Lower your hips down again – this counts as one rep. Do 25 reps on each side.
11. One Leg Wall Sit – 25 reps on each leg
Sit with your back against a wall so that your thighs are parallel to the ground and your knees are above your ankles. Extend one leg out and start pulsing up and down. Do 25 small pulses on each leg.