Welcome to the 1000 rep Challenge.
Yes – I am not lying, this is a 1000 rep challenge.
It involves 9 exercises and we will for sure work our whole body!
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
1000 Rep Challenge
(click on the links for movement demonstration)
Did you enjoy the challenge? Pin it!
How to approach it?
At first, this challenge might seem overwhelming.
But it all comes down to how you approach it.
- Go for one exercise at a time and move on after you finished the whole 100 reps.
- The strategy here should be to break the 100 reps into manageable sets that you can maintain with little rest.
- An example:
- 5 sets of 20 reps would be an option or you go for 10 sets of 10 reps, whatever works best for you.
- If working on one exercise at a time is too much for you, go for the following approach:
- You break the challenge into 5 rounds of 20 reps per exercise that way you move faster from exercise to exercise and can give your muscles some rest time.
- You can also go for 10 rounds of 10 reps.
Go with something that is according to your fitness level.
The most important thing is, to be honest with yourself otherwise this could end badly.
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
- Pike Push-Ups: an alternative for this movement would be the Arnold press or dumbbell push-press with the appropriate weight
- Jumping Jacks: remove the range of motion if you are struggling with the movement
- Pull-Ups: an option would be either the inverted bodyweight row, dumbbell bend-over-row, or a banded bend-over-row
- Sit-Ups: an alternative can be basic bodyweight planks
- Push-Ups: if you struggle with regular push-ups, go ahead and try knee push-ups
- Squats: an alternative, if you are struggling to go deep in a squat, is the box air squat
- Dips: if dips are too challenging, don’t change the movement but bring your legs closer to your body which reduces the weight you have to push up
- High Knees: instead of the dynamic high knees, go for single-leg high knees and alternate
- Burpees: an alternative would be the “no-push-up” burpee
After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body the time to recover:
Did you enjoy this 1000 Rep Challenge?
If yes, give the following workouts a try or bookmark them for later.
Frequently Asked Questions
How do you do the 1000 rep challenge?
Make sure to break up your sets into manageable reps so you are not resting too long and keep moving.
If you don’t want to go from exercise to exercise and accumulate the 100 reps, there are a few other options!
Is 1000 reps a good workout?
If you approach the 1000 rep workout with a good strategy, I would definitely suggest that it can be a good workout, especially with most gyms being locked down. On the other side, if you are a beginner, please don’t attempt this because it will just overwhelm your body.
How long does a 1000 Rep challenge take?
Depending on how good your conditioning is, the 1000 Rep challenge can take between 45 to 85 minutes.
What is the hardest workout no equipment?
The 1000 Rep challenge is definitely up there to be the hardest no equipment workout.
What is the 1000 rep challenge?
The 1000 rep challenge is a workout challenge consisting of a high number of exercises and a total of 1000 reps.
How do you get 1000 reps?
There are different ways how you can accumulate the 1000 reps and it’s up to your fitness level how big the sets of your reps are.