When life starts to get full of more things to do than you have hours in the day to complete, more often than not your workouts will begin to suffer.  But if you complete this 30 Day – 500 reps a day challenge, no matter how busy your day gets you can rest assured that you’re not losing your gains!  The workout takes about 25 – 30 minutes to complete and each time you perform the workout try to beat your previous time!  You can still perform your regular routine for the day as well and if you’re able to do both, this quick workout will give your physique that extra EDGE you’ve been looking for.

For extra motivation and support, post your progress photos and videos of yourselves performing the challenge BELOW!!

Also, I created ALTERNATE EXERCISES so you can do this challenge whether you’re a beginner or an advanced lifter.

• Little to no rest between exercises & rounds!

Rounds 1, 3 & 5:

10 - Pull-Up (Alt. – Jumping Pull-Up)

10 - Deep Push-Up (Alt. Regular Push-Up or Push-Up on Knees)

40 - Floor Crunch

30 - Air Squat

10 - Hand-Stand Push-Up (Alt. Pike Push-Up)

BETWEEN ROUNDS - STOMACH VACUUM (5 sets: 10 seconds)

Round 2 & 4:

10 - Suspended Curl (Alt. Towel Curls)

10 - Dip

40 - Floor Oblique Crunch (20 per side)

30 - Calf Raise

10 - Reverse Iron Cross

BETWEEN ROUNDS - STOMACH VACUUM (5 sets: 10 seconds)

Hey Scott,

It looks like as a really nice challenge, thanks for all your work, gonna definitely try it out once I finish my 12 weeks challenge By the way on the video you have mentioned about the new 12 weeks challenge coming up on January. What is going to happen to the existing section of the workouts, are they gonna be removed or the new section gonna be created? I do want to have the exercises on me all the time when i hit them in a gym

Hey,

I am a beginner here but i will try to complete this challenge.

Cool ! I have never seen a suspended curl before, godda admit it made me laugh. May try it though !

The previous 12 week challenge workouts will always be there @DaayWeed, so you can always access them :)

I will be adding MORE workout videos for the new 12 week challenge..they may just be in the same section, but I will make sure they are easy to find!

Let me know what you think of this 500 rep challenge too!! :D

That's what I like to hear @itzmealden!! You'll do fine, just make sure you give it 100%!!

You won't be laughing after trying it @William_Steinset ;)

Hi scott

I really like the look of this challenge i can't do the leg exercises as i have broken my right leg and i was really looking forward to a challenge like this one and i was wondering if there was any alternatives to exclude the use of my leg.

Thanks

Sorry to hear that @Abomb.

I guess the only thing to do would be to add more upper body exercises. Maybe instead of squats, you could do a plank for 30-60 seconds for some more core work, and instead of calf raises, you could do some supermans if that's possible? A superman is where you lay flat on the ground with your stomach on the ground and lift your feet and legs off the ground at the same time.

Thank you scott, i will be starting today.

Keep up the awsome work

Happy to help my friend!

Hey Scott! I'm really interested in this challenge, and I'm planning to start around New Years because that'll be after my vacation. I'm a student, so I really don't have much time in the morning to exercise during the week. Is it fine if I exercise after school?

Hey @Crepting!

That's fine if you do it after school. The only reason I suggest doing it in the morning is so that it's done first thing and you know for the rest of the day that if you don't get to the gym, you have still done something..so as long as you get this done at some point during the day, that would be the main thing!!

Cool, thanks @Scott_Herman! I'm pumped to get going :) My biggest goal here is discipline.