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The 500-rep Challenge

Turn your body into a fat-burning machine while you test your strength and endurance.

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The 500-rep Challenge Routine
James Michelfelder
The 500-rep Challenge Routine
James Michelfelder

If you’re the type who loves walking out of the gym drenched in sweat and shaking with endorphins—this one’s for you. And we’re not just talking about pumping up your pecs and biceps. This is all-out war—not a single muscle will go untouched. No “runner’s high” can even touch the fix this workout produces.

How it works

Move through this circuit one time as quickly as possible, completing 50 reps per exercise. Rest as needed. For weighted exercises, select resistance when you can perform between 15 and 20 unbroken repetitions at full capacity.

**It’s suggested you try this in between rest days, and after completing a normal program of four to eight weeks. If you’re intimidated by 500 reps, cut them in half and go for 250.

Routine

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The 500-rep Challenge

Move through this circuit one time as quickly as possible, completing 50 reps per exercise. Rest as needed.

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

General Pushup

Equipment
No Equipment
Sets
--
Reps
50
Rest
--
Tip: To get more in one shot, slightly reposition your hands each rep.
Exercise 2 of 10

Squat Jump

Equipment
Sets
--
Reps
50
Rest
--
How to
Tip: Your thighs must hit parallel to the ground to count as a rep.
Exercise 3 of 10

Inverted Row

Equipment
Barbell, Squat Rack
Sets
--
Reps
50
Rest
--
Exercise 5 of 10

Dumbbell Front Squat

Equipment
Dumbbells
Sets
--
Reps
50
Rest
--
Tip: As you descend into the squat, squeeze your glutes.
Exercise 6 of 10

Russian Twist

Equipment
Weight Plates
Sets
--
Reps
50
Rest
--
*With a 12-pound ball; Tip: If you can’t do the Russian twist with your feet up, drop them to the ground and bend your knees.
Exercise 7 of 10

Pushup Renegade Row

Equipment
Dumbbells
Sets
--
Reps
50
Rest
--
How to
Tip: Beginners can eliminate the pushup and focus only on the dumbbell row portion.
Exercise 8 of 10

V-Up

Equipment
No Equipment
Sets
--
Reps
50
Rest
--
Exercise 9 of 10

Bench Hop

Equipment
Bench
Sets
--
Reps
50
Rest
--
How to
*Switch out for box jumps if you prefer.
Exercise 10 of 10

Mountain Climber

Equipment
No Equipment
Sets
--
Reps
50
Rest
--
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