10 rounds of:
- Max BOSU burpees 1:00 (regular burpees fine if no access to BOSU)
- Max pullups 1:00 (assisted if needed)
- Max four point hops 1:00
- Max jumping jacks 1:00
- Max distance running 2:00
Rest 90 seconds after each round.
Sometimes you need a little challenge to help get you going. Well, today, we’ve got just the thing for you. The 1,200 Rep Challenge is exactly as the name implies – 1,200 repetitions of a variety of cardio, strength, and plyometric movements. The format of this workout is such that you’ll be bouncing from a cardio movement, to a strength, back to a cardio, etc. so you’re able to actively rest.
Unfamiliar with active rest? Well, active rest is when you keep moving (and burning calories) while allowing the most recently worked muscle groups to recuperate, or allow your heart rate to come back down. Utilizing active rest better allows you to make the most of your time in the gym, while simultaneously burning through more calories because you aren’t taking those 1-2 minute rest breaks after each set.
Workouts like the 1,200 rep challenge are especially effective because they have you competing against yourself. Each time you complete this workout, be sure to mark down your time to complete all 1,200 reps. Each time out, you’ll want to make note of your time and push yourself to continually improve. Even if you’re only coming in a few seconds faster, the point is, you’re making progress. I’ve found using these type of workouts with clients has been one of the biggest factors in their improved cardiovascular endurance, heightened metabolisms, and ability to push past the point where they’d normally give up and quit.
The 1,200 rep challenge is intense, no doubt about it, so I’d suggest not using this workout more than once or twice a week. Combine this workout with the rest of your standard fitness routine to really give yourself an all-around great body of work. Not only that, if you simply want to use this as a challenge or gauge for where you’re currently at, throw it in every 3-4 weeks and see how much you’ve progressed.
8 rounds of…
Complete for best time possible.
As always, one of the things we really push here at Share it Fitness is sharing (go figure) amongst our community of fans. Catch us on Twitter and let us know how the #1200repchallenge is going for you!
If you want other challenges, check out our video workouts!
60 second rest
From time to time we post a Workout of the Day on the blog. Many people have been asking what’s the best way to incorporate these Workouts of the Day into their regular routine. Depending on the WOD, you may be working a specific area of your body, or quite possibly your entire body. Aiming to do 3 WOD per week is a good start. Be sure to give yourself ample rest so you don’t overwork your muscles.
When doing a regular split weight lifting routine, i.e. Back/Bi’s Monday, Chest/Tri’s Tuesday, etc. you may want to skip a workout if the WOD was particularly heavy in a certain area. For instance, substitute a chest/tri day for a WOD with a heavy emphasis on the chest and triceps.
Another thing to keep in mind is that the WOD is often a circuit training routine. This type of routine is ideal for people who want to lose weight through cardio AND build muscle. If you find yourself 10, 20, or 30+ pounds overweight, a high-intensity circuit program is what you want to be doing. Forget the straight lift days, or at least limit them to once or twice a week.
While doing a WOD or any circuit program for that matter, move with a purpose. Keep your intensity (and heart rate) elevated. The great thing about many of the WOD is that they are time-dependent, meaning you are competing against yourself and your own best time. Many studies have shown that workouts which have you competing against a personal best time are ideal for maintaining a high-intensity and weight loss.
So give one of the Workouts of the Day a try and feel free to comment and let us know how it went!
The 500 challenge workout is killer. Use it to completely destroy yourself, burn a ton of calories, and build tight, toned, muscles. This workout isn’t something you should necessarily do everyday, but it’s good to work these type of full body workouts into your overall plan on a semi-regular basis.
For starter’s it serves as a good test to see where you’re at. Sure, you can keep a journal, mark your progress, etc (which I recommend), but isn’t it much nicer to put yourself to a test of physical strength and endurance and see how you fare? Mark down your times through this routine and always strive to improve. The mental aspect of facing a challenge like this provides so much more fire and drive than simply looking at a journal and thinking, “Oh, awesome. I went up 5 pounds on my bench from last week”.
Don’t look at fitness as a chore to be done. When you start making fitness fun, including challenge workouts like this, and competing against yourself, you’ll be amazed at how much more quickly you make progress. With that said, on to the workout…
Complete these in whatever order you wish. The goal is to do it as fast as possibly. Under 20 minutes is a very solid time. Let us know how you did by leaving a comment with your best time.