BeWOW: The 500-Rep Challenge

You'll feel totally tired—and totally satisfied—at the end of this week's killer workout.

This week’s workout is super straightforward: You are going to do 500 reps of the exercises below. Don’t worry—I won’t make you do 500 in a row. Instead, we’ll break down the challenge into smaller rounds, doing 25 reps of everything for the first round, 15 reps in the second and 10 in the third. I know 500 may sound like a lot, but when you break it down into three separate rounds it’s much more manageable. And, when you’re finished, you’ll feel great knowing you just completed 500 reps—impressive!

BeWOW: The 500-Rep Challenge

*For the first round, perform 25 reps of each of the exercises below. In the second round, do 15, and for the final round do 10.

Squat jumps
Bent-over rows with dumbbells
Rear lunge with knee drive (left)
Rear lunge with knee drive (right)
Squat with overhead press
Ab twists
Mountain climbers
Tricep dips

Explanation of exercises
*Click the links below for how-to demo videos.

Push-up: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.

Squat jumps: Stand with feet hip-width apart and perform a squat, dropping your rear until your knees are just behind your toes and your hamstrings are parallel to the floor. As you stand, propel yourself upwards and jump. Return to standing and squat again.

Bent-over rows: Hold a dumbbell in each hand with feet shoulder width apart and knees slightly bent. Bend forward from the waist, keeping your spine straight and letting your hands fall forward in front of you. Pull the dumbbells back (you should feel like you’re rowing a boat), squeezing your shoulder blades.

Rear lunge with knee drive: Standing with feet hip-width apart, do a rear lunge, stepping backward with one leg and bending the other to 90 degrees. As you come back to a standing position, drive the back leg forward and raise it to your chest in one smooth motion, using your arms for momentum. Return to standing and repeat.

Sit-up: Lie on your back with feet on the floor and knees bent. Put your hands behind your ears. Without pulling on your neck and using only your abs, lift your shoulders off the mat and come to a full sit-up position. Lie back down slowly.

Squat with overhead press: Hold the weights at your shoulders, do a squat.  As you stand back up, press the weights over your head.  Return them to your shoulders as you squat back down.

Ab twists: Sit on the ground with knees bent, feet flat on the floor. Lean back, lift your feet, and twist your torso side to side tapping the ground on either side, using your abs to twist.

Mountain climbers: Get in plank position. Alternating legs, bring your knee into the chest, keeping your upper body strong. Extend leg and switch.

Tricep dips: Sit on a bench or chair with your hands gripping the edge, fingers forward. Scoot your butt off the edge and walk your feet out a few steps. Drop your body and bend your elbows until they’re at 90 degrees. Push yourself back up until your arms are extended all the way.

>> Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every week right here on Be Well Philly.

Photo: Shutterstock