400 Rep Bodyweight Challenge

400 Rep Bodyweight Challenge

We are throwing in something a little different this week in the form of a 400 Rep Bodyweight Challenge. You don’t need any weights of any kind for this one. The only equipment you will need is a dip station and possibly a treadmill if you don’t want to run outside.

The Workout

This is pretty simple. For Time, complete 100 reps of each of the following exercises. Perform them in order and don’t move on to the next exercise until you finish all 100 reps.


Jumping Lunges (Total)



            Finish with a 1-mile run, either on a treadmill or outside.


How to Perform this 400 Rep Bodyweight Challenge

If you are not familiar with any of the movements in this workout, ask a coach. We have done a number of workouts in the past featuring kettlebell snatches so we do not have a video this week.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

This workout is a form of a fitness test. You will be performing it for the best time you can get so you will want to pace yourself, but keep pushing, if that makes sense. When you are ready to start, get your stop watch ready.

Get Started

Begin with 100 pull-ups.  These can be strict, butterfly, kipping or band assisted. Most people will be breaking these down into sets, try for 10 sets of 10 or 20 sets of 5, just try to keep the rest between sets as short as possible.

Once you complete the pull-ups you will move on to jumping lunges. You will perform a forward lunge and jump into the air, switching feet in the air. For this workout you are counting every lunge, for a total of 100 reps. Again, pace yourself and break up the reps however you need to.

Next up is 100 dips. Set-up the dip station prior to beginning the workout so you don’t lose time doing it mid workout. You can do assisted dips if you need to. Break up the reps in a way that allows you to get through them as quickly as possible.

Last you have 100 squats. Your legs may still be burning from the jumping lunges. If not, the squats will set them on fire in short order. Plan your sets and breaks to get through these squats as quick as you can.

Ok, now that your legs are shot from the lunges and squats, we are going to finish up with a 1-mile run. This is going to be a tough run, as you start out you will feel like you are running on rubber bands. You probably will not be getting a record times on this run, just try to keep running at a consistent pace.

Rest, get water, and record your total time.  Keep this time somewhere will you will remember it and do this test again in 6 months to check your progress.


Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.

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