I bet your eyes got as big as the two zeros in 500! No, I’m not crazy. The 250/500 Rep Workout routine is an awesome workout that anyone can perform. The Back to the Basics 250/500 Rep Workout requires NO EQUIPMENT and can be performed anywhere. This workout is your “go to” when you don’t feel like choosing exercises, using equipment, etc. Personally, I use this prefer this 500 rep workout routine when I am working out in a park on in a hotel room on vacation. Because you don’t need any equipment, the workout is easy to do in places that don’t have any equipment available.

Also, The Back to the Basics 500 Rep Workout routine is perfect if you are beginning a lifestyle of resistance training, or you regularly go to the gym, but aren’t really feelin’ it today, and want to workout at home.

Here is how it works:

Back to the Basics 500 Rep Workout


Perform 50 or 100 reps of each exercise. Do as many as you can without stopping. If you need to rest, take a few seconds rest, and then continue until you reach 50 or 100 reps for that exercise.

These are the 5 basic exercise you need to be able to perform well. Even better, no equipment is needed! Time to get back to the basics!

 Click on each exercise for further instruction

A classic workout that you must do often and do well…

Muscles Worked: Pectorals, triceps, biceps, shoulders.

One of the best lower body exercises you can ever perform.

Muscles Worked: Quadriceps, glutes, hamstrings.

A great workout for your back and abs.

Muscles Worked: Abdominal muscles, back muscles.

Great for your lower legs.

Muscles Worked: Calves

Strengthens your lower abs, hip flexors and thighs.

Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors.


Drink plenty of water. Eat a well-balanced meal immediately after your 250/500 rep workout. Rest and ice if (when) you are sore the next day.

Congratulations on getting through this basic 500 rep workout routine. Now you know how you can easily perform an effective workout routine on the spot without any equipment!

Click here to find out how to optimize your post-workout recovery!