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Learn the 500 rep workout routine.

I hope you enjoyed the 4-minute Tabata workout routine yesterday! Talk about tough! But you have to admit that the trade-off is fair. You are done with your workout routine in 4-minutes, but you really gave it all that you had.

I am fond of today’s workout routine – the 500 Rep Workout. I have to admit that looking at the “500” in the title makes this workout routine seem impossible — it’s not.

Challenging, yes…

While many of the workouts that you completed during this 30-Day Fitness Challenge were based on HIIT, the 500 Rep Workout Routine is based on muscle fatigue. Basically, we are making sure that your muscles are absolutely exhausted.

Okay, so why would you like this workout? Well, because you are in complete control of how you get it done.

Introducing the 500 Rep Workout Routine

Nothing will last unless it has a strong foundation…

The main reason why we all have difficulty maintaining a healthy exercise lifestyle is because we have absolutely no foundation when it comes to knowing how to exercise. Some days we do certain exercises, other days we do that many reps, and other days we try new workouts or experiment with new machines. Many of us go to the gym and just pick whatever exercise we feel like doing and perform as many reps as we want for that particular day.  At the end of the exercise, we can’t really tell if it was a good workout or a waste of time. The week ends and we wonder if our efforts worth it.

For many years as a trainer, I struggled to find ways to push my clients to reasonable limits. While working with them, I could tell whether or not they had a good workout, but it was hard to explain how they could tell when training by themselves. Here lies the beauty of the 500 Rep Workout.

Before going into this workout you have a goal. 500 Reps. With this foundation, you can completely choose how to get there. It’s like traveling. There is a defined destination, but you can get there by plane, boat, train, car or walk…

With the 500 Rep Workout you can choose one of the many workouts available from the Exercise Menu, or you can easily design your own. If you only want to do five exercises, do 100 reps of each. If you want to add more variation to your workouts, choose 10 exercises with 50 reps each. If you are in great shape, you can increase the weight you use to build muscle, or perform the exercises faster with fewer rest breaks to build endurance. Either way, this workout can be tailored to your needs.

Further, you can easily monitor your progress. Not only should you record the exercises you do and the weight you use, you can time your workouts! If you do Workout A in 24 minutes one week, you should try to beat this time next week. Seeing your improvement can be encouraging as you meet your challenges.

If you can’t do 500 reps, it’s okay! Do as many as you can, and try to do more the next time around!

Finally, you can post your scores below and share with the Exercise Community, or on Facebook. Even better, if you record your scores on the site, you will always be able to reference them the next time you visit a particular workout.

Every Muscle 500 Rep Workout Routine

1. Jog in Place

Let’s jog in place for 2 mintues to get warmed up for today’s workout routine.

This exercise is a total body warmup/cardiovascular exercise.

2. Squat Shoulder Press

50 reps.

Perform 50 of these however you want to! If you want to break it up into groups of 10 repetitions, no problem! Want to do all 50 at once? Go for it! Take complete control of your workout.

This exercise works your shoulders, triceps, quadriceps, glutes, hamstrings.

3. Lunges

25 reps each leg.

Similarly, do your reps however you want to — as long as you do 25 on each leg.

This exercise works your glutes, quadriceps, hamstrings, core muscles.

4. Ab Twist

100 reps.

Let’s push the core today! I recommend doing as many as you can until you have to stop. Keep gong until you reach 100 reps.

This exercise works your  abdominal muscles, back muscles.

5. One – Arm Curl

100 reps each arm.

You gotta work those beach muscles! We are going to really push your Biceps today!

This exercise works your biceps, core muscles.

6. Calf Raises

100 reps.

Pound for pound, your calves are the strongest muscles in your body! Let’s give them the attention they deserve with 100 reps!

This exercise works your calves.

7. Shoulder Circles

Do 100.

This is going to be your exercise challenge for the day. Yes, this exercise is going to be difficult for you to do 100 reps of, but the benefits are numerous! Shoulder problems are going to affect most of us at some point in life, if not already. Let’s keep all of our shoulder muscles nice and strong so we can minimize our risk for future injury.

This exercise works your shoulders, trapezius, pectorals, core muscles.