Even if you only have 5 minutes, you can squeeze in a little fitness. Lots of Badass recruits proved it over the past two weeks, following the daily "#50BadassReps" I post on Twitter and the Badass Fitness Facebook page.
Whether it's tricep dips, squats, crunches or pushups, we have been doing 50 reps a day of something. Even if the day took over and ruined our regular workout plans, we did the #50BadassReps.
This weekend, I combined a series of those challenges to create one challenging bootcamp workout of #500BadassReps done in interval circuits. This is designed this to be equipment-free, so you can do this anywhere. It works upper and lower body, plus core.
The modified workout below will take 30 to 40 minutes, and for an extra challenge do 4-minute Tabata drills in between the three circuits. Have at it, and push through!
#500BadassReps Bootcamp Workout
Warmup
- 50 Pogo Hops
- 50 Jumping Jacks
- 50 Plank Hops
- 50 Mountain Climbers
Arms Circuit: 150 reps
- 25 tricep dips on a bench/step or the floor
- 25 regular pushups
- **25 jacks
- 25 uneven pushups - left hand at regular level, right hand about an inch and a half higher
- 25 uneven pushups - right hand at regular level, left hand about an inch and a half higher
- **25 jacks
- 25 tricep dips
- 25 regular pushups
Legs Circuit - 200 reps
- 50 walking lunges
- **50-second wall sit
- 25 left leg lunges
- 25 right leg lunges
- **50-second wall sit
- 25 sumo, or wide-leg, squats
- **50-second wall sit
- 25 sumo squats
- **50-second wall sit
- 50 jump squats
Core Circuit - 150 reps
- **50-second plank
- 50 crunches with knees bent, legs at 90 degrees
- **50-second plank
- **50-second plank
- 50 bicycle crunches
- **50-second plank
- 25 right oblique crunches, knees dropped over to the left
- 25 left oblique crunches, knees dropped over to the right
- **FINAL 50-second plank
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