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Week 5: The ‘1,000-Rep Challenge’ Workout

This is one of my favorite workouts because it tests not only your physical strength, but your mental toughness as well. (That ‘mental muscle’ stuff we just talked about is going to come in handy here!) I like to throw this 1,000-rep workout in every few weeks or so as a challenge. And the great thing about this grueling workout is that it requires minimal equipment, so you can get after it just about anywhere—all you need is a set of dumbbells.

You can do this workout on your next metabolic conditioning day, or on a foam rolling and recovery day if you’re feeling super-amped.

Here’s the set-up: There are 10 moves total. You’ll complete 10 reps of each exercise before moving onto the next. Once you’re through all 10 moves, that’s 100 reps. You’ll repeat this pattern for 10 rounds for a total of 1,000 sweat-drenched reps. Please rest as needed! Set a timer before you start to see how long it takes you to get through the full workout.

Choose your dumbbells based on your size and ability level—remember, you’ve got to survive 1,000 reps with these! (For reference, I’m six-foot-two and 220 pounds—and an advanced trainee—and I use a set of 35-pound dumbbells. It’s a challenge!)

As always, chase quality, not just the clock. The ultimate goal here is to build muscle all around and shed some fat—not to bang out sloppy reps for the sake of finishing fast.

Ready to get after it?

The ‘1,000-Rep challenge’ Workout

Complete 10 rounds of the following 10 moves:

  • Pushups
  • DB rows
  • Squats
  • DB shoulder press
  • Burpees
  • DB double arm curls
  • Seal jacks
  • Elevated Bulgarian split squat—left side
  • Elevated Bulgarian split squat—right side
  • Box jumps

Share your time on Instagram, and tag me (@jeremyscottfitness) and #Goalgetters after you do this one! I love hearing how people do the first time around.

Related: Shop a performance supp to help you survive grueling workouts. 

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