Who doesn’t love a challenge?
This 500 Bodyweight Workout Challenge requires no equipment so you can take it with you anywhere.
Great for fat loss, developing movement skills, improving cardio and general conditioning.
Practice the exercises first and progress slowly, perhaps completing the challenge with only 10, 15 or 20 reps of each exercise.
When you are ready take on the challenge.
Record so far 11:31. And no it wasn’t me, my best time is 11:47. Enjoy!
You will need to take a days rest after completing the challenge.
Warning: if you are a complete beginner then some of these exercises are not for you, please use the alternative exercises listed beneath each exercise.
1. Fast Mountain Climbers (50 reps each leg)
Easier Exercise: Don’t jump to alternate the legs at the same time. Instead alternate placing each foot forwards and then backwards.
Watch a tutorial video of the Fast Mountain Climbers:
2. Jump Squats (50 reps total)
Easier Exercise: Replace this exercise with regular Y Squats, shown for exercise #6.
Watch a tutorial video of the Jump Squats Exercise:
3. Push Ups (50 reps total)
Easier Exercise: Make the push up easier by performing them off a wall or bench.
Watch a tutorial video of the Push Up Exercise:
4. Cossacks (25 reps each side)
Easier Exercise: Hold onto the back of a chair or wall in order to help control the movement better.
Watch a tutorial video of the Cossacks Exercise:
5. Slow Mountain Climbers (25 reps each side)
Easier Exercise: Hold the plank position either on your hands or on your forearms, or lightly touch the toes down by the side of the hands.
Watch a tutorial video of the Slow Mountain Climbers Exercise:
6. Y – Squats (50 reps total)
Easier Exercise: Hold onto a wall or back of a chair to help stabilise yourself during the squat movement.
Watch a tutorial video of the Y Squat Exercise:
7. Forwards Lunges (25 reps each side)
Easier Exercise: Use a broomstick to help support you during the movement or place one hand against a wall.
Watch a tutorial video of the Forward Lunge Exercise:
8. Squat Thrusts (50 reps total)
Easier Exercise: Don’t jump forwards and backwards instead alternate placing one foot forwards and then backwards again.
Watch a tutorial video of the Squat Thrust Exercise:
9. Dirty Dogs (25 reps each side)
Easier Exercise: You can either just bend up and down, repeating what they call in yoga the up dog and down dog position. You can also stop when your body reaches a straight line or is in the top push up position.
Watch a tutorial video of the Dirty Dogs Exercise:
10. Burpees (50 reps total)
Easier Exercise: Rather than jump both feet back at the bottom of the squat movement just place your hands on the floor and step backwards and then forwards with both legs.
Watch a tutorial video of the Burpee Exercise:
How did you get on? I’d love to hear your comments below:
Jonathan Lueken says
Thanks Gregg for another challenging workout. I was able to do it in just under 20 minutes and did it with my two year old, who enjoyed trying some of the exercises and running in circles!
I have been sort of undercover, following your workouts since 2012 and have greatly benefited from the functional and effective information. I will continue make use of your resources in the future. Thanks!
Wow what an exercise I am reasonably fit and I did all the exercises without breaking them up (I had to take breaks but I wouldn’t move on to the next one until I did all of the reps) but it still took me over half an hour.
Thanks and looking forward to beating this time
Md. Ajmer says
Awesome exercises and enjoyable.
I found something new and different workout..
Its a very good workout i want to ask for diet plan what should i follow can u suggest something i am pure vegetarian
Hi Greg! Is it “cheating” to break this challenge up into chunks, so instead of doing 50 reps of one exercise then moving to the next you do 5 circuits with 10 reps of each exercise? I would find it hard to do 50 press ups in a row without taking significant breaks, but I can do 50 reps in total if i break it up. Just wondering if that makes sense! I just did 16.53 for my first go using the method above, its a start… 🙂
No Sarah, that is exactly what I recommend. You can try 5 circuits of 10 reps or try 20 reps for 2 rounds and then 10 on the last circuit or 2 x 25 rep circuits. The secret is to build it up slowly, keep the quality right and see how things progress 🙂
Thanks Greg! Looking forward to knocking some time off on my next effort!
Andrea Walton says
I have just done the entire work out and it took me 2 hours.
Having lots of breaks for water.
It was challenging to say the least!
I have not been to the gym in a while and with this work out I do not think I will need to!
Only had one problem, with the exercises were the weight is over the wrists. This hurt my wrists a lot. Is there any way I could change it so the wrists don’t take all the weight?
I did enjoy the workout and I will have to stretch every thing out so I can walk tomorrow 🙂 but defiantly worth the exercise!
Thank you 😀
Well done for persevering through this Andrea, although it did take you 2 hours I think it may be a little too tough for you. Next time cut the exercises down to only 10 reps each and then each week add another 5 reps. As for the wrist issue, you may want to try push ups bars that hold the wrists in a different position or alternatively skip these exercises out altogether. Keep up the great work!