Filfthy 500
This is the perfect post holiday workout. It is super quick (25 minutes) and works your entire body. I did it after Thanksgiving when I was feeling "fluffy" and it instantly made me feel better. These exercises are to be completed as quickly as possible. Only take a rest when needed.
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*5 Minute warm up on treadmill
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*100 Lunges (light weight, 10lb dumbbells)
*100 Burpees
*100 DB curl and press
*100 Sit-ups
*100 Goblet Squats
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**I recommend splitting them up. I did 25 of each and 4 sets.
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Weekend sweat sesh
All you will need is a barbell :)
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*10 Deadlifts (lighter weight, something you can do back rows with. I did 65lbs)
*10 Push ups (Hands on the barebell)
*10 Reverse grip bent-over rows
*10 Burpees jumping over the bar each time
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**Repeat all exercises with 9 reps, 8 reps, 7 reps, all the way down to 1 as quickly as you can. Taking rests only when needed. You will have done 55 reps of each exercise when finished.
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Good Luck!!
Workout of the week
500 REP CHALLENGE
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10 Reps, 5 Sets
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First Group (AFAP) Second Group (AFAP)
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*Weighted Jump Squats *DB Row
*Box Jumps *Bosu Ball Jump Lunge
*OH DB Press *Bosu Ball Push-up
*Bicep Curls *Bosu Ball Plank Jumps *Tricep Dips * Sit ups
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Two minute rest in between groups
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AFAP ( as fast as possible)
OH (overhead)
DB (dumbbell)
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Sample day meal plan
$25
4 Week meal plan
$150