1000 rep Challenge – Can you survive this? (with Guide)

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!

Related to the 1000 Rep Challenge:
20 EMOM workouts to test your strength and conditioning

Warmup

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:

Full-body warm-up for home workouts

1000 Rep Challenge

100 x Pike Push-Ups
100 x Jumping Jacks
100 x Pull-Ups
200 x Sit-Ups
100 x Push-Ups
100 x Squats
100 x Dips
100 x High Knees
100 x Burpees

(click on the links for movement demonstration)

Related to the 1000 Rep Challenge:
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How to approach it?

At first, this challenge might seem overwhelming.

But it all comes down to how you approach it.

Option 1:

• 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.

Option 2:

• 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.

Related to the 1000 Rep Challenge:
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Scaling Options

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

Related to the 1000 Rep Challenge:
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Cooldown

After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body time to recover:

8 must-do cooldown mobility exercises

Related to the 1000 Rep Challenge:
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Frequently Asked Questions

Happy Sweating!