THE 500-REP CHALLENGE

TURN YOUR BODY INTO A FAT-BURNING MACHINE WHILE YOU TEST YOUR STRENGTH AND ENDURANCE

- MIKE SIMONE

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.

If you're intimidated by 500 reps, cut them in half and go for 250.

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 where 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.

1) PUSH-UP

Reps: 50 Rest: 0

Place your hands on the floor at shoulder width. Keeping your abs braced and your body in a straight line, squeeze your shoulder blades together and lower your body until your chest is an inch above the floor.

2) SQUAT JUMP

Reps: 50 Rest: 0

Stand with feet shoulder-width apart and squat down until your thighs are about parallel to the floor but no deeper. Jump as high as you can. Land with soft knees and begin the next rep.

3) INVERTED PULL-UP