550 rep Home Workout challenge
550 reps, 10 exercises, as fast as you can. go!
CLICK ON ANY OF THE EXERCISES TO GET A FULL VIDEO EXAMPLE
ENJOY :)
|
|
Full body |
|||||||||
|
|
Exercise |
Reps |
Sets |
Tempo |
TUT |
Rest |
Load WK1 |
Load WK2 |
Load WK3 |
LOAD WK4 |
|
|
WARM UP ROUTINE - 20SEC EACH EXERCISE |
- |
1 |
- |
- |
0-60 |
||||
|
|
|
|
|
|
|
|
||||
A1 |
Goblet Squat – Can do bodyweight |
100 |
1 |
3030 |
- |
- |
||||
A2 |
Bodyweight Mountain Climbers – this is each side |
90 |
1 |
1010 |
- |
- |
||||
A3 |
Dumbbell Reverse Lunge – Use a backpack or go bodyweight |
80 |
1 |
2021 |
- |
- |
||||
A4 |
Bench Dips |
70 | 1 | 2020 | - | - | ||||
A5 |
Alternating Jump Lunge – Reps are each side |
60 | 1 | 20X0 | - | - | ||||
A6 |
Press Ups – Drop Set to knees when you fail on toes |
50 |
1 |
2020 |
- |
- |
||||
A7 |
Squat & Press with Backpack |
40 |
1 |
30X1 |
- |
- |
||||
A8 |
Side Plank With Crunch – Reps are each side |
30 |
1 |
2011 |
- |
- |
||||
A9 |
Reverse Snow Angel |
20 | 1 | 3030 | - | - | ||||
A10 |
Lying Leg Raise With A Crunch |
10 | 1 | 3021 | - | - |
|
|
||
Additional Information
Program NOTES:
The idea behind this workout is to just get it done as fast as you can :)
How Tempo Works:
The numbers represent seconds.
3 2 1 0
First Number (3): Lowering / Eccentric Phase
Second Number (2): Pause
Third Number (1): Push Up / Concentric Phase
Fourth Number (0): Pause Before Next Rep
How it looks:
Slow, controlled lowering (3 seconds down) with a medium (2 second) pause at the bottom, fast return (1 second) and immediately (0 seconds) repeat the lift again.