Ditch the weight plates to build some serious muscle and burn some serious fat
June 2, 2016
For a strength and fat-blasting workout like no other, grab an unloaded 45-pound barbell.
Then perform 50 reps of each exercise in the order shown for a total of 500 reps. Try to complete each movement in as few sets as possible before moving on to the next exercise.
1. Hip thrust
2. Floor press
3. Zercher squat
4. Bent-over row
5. Overhead press
6. Biceps curl
7. Alternating forward lunge
8. High pull
9. Power punch
10. Pogo hop
2. Floor press
3. Zercher squat
4. Bent-over row
5. Overhead press
6. Biceps curl
7. Alternating forward lunge
8. High pull
9. Power punch
10. Pogo hop
Time how long the workout takes you. Progress the challenge by completing
all 500 reps in less time, adding 5 pounds to the bar, or increasing the rep
count to 55 for every exercise.
all 500 reps in less time, adding 5 pounds to the bar, or increasing the rep
count to 55 for every exercise.
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