A 30-Minute aSweatLife Favorite: 1,000-Rep Bodyweight Workout

While some argue Mondays are good for absolutely nothing, we’ll argue that they set the tone for the week. Take on Monday strong this week with this 1,000-rep 30-minute workout. With no equipment needed, you can drop what you’re doing whenever you feel so motivated to accomplish this simple, yet killer workout. Once you knock out these reps, finish feeling accomplished and ready for whatever this week is going to throw at you next.

Where do the 1,000 reps come from?

In each round there are 10 exercises that you’ll do 10 reps of before moving onto the next exercise. With as little rest as possible, go through 10 rounds of everything. That’s it!

What are the 10 moves?

  • 10 Down Dog push-ups
  • 10 lunge back hop-ups (right leg)
  • 10 lunge back hop-ups (left leg)
  • 10 adductor crunch (right side)
  • 10 adductor crunch (left side)
  • 10 air squats
  • 10 squat jumps
  • 10 mountain climbers (R+L=1)
  • 10 burpees
  • 10 sit-ups

What does it all look like?

Down Dog push-ups: Begin in your upside down V shape – Downward Facing Dog. Roll your body forward to a high plank so that you shoulders are stacked right over hips and you can straighten your legs. Lower down to the bottom of your push-up (elbows close to you), press back up to high plank and lift your hips back to Down Dog. Modify by first lowering to your knees before the push-up.
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Lunge back hop-ups: Lunge your right leg back and bend your standing leg enough that you can almost tap your right hand to the ground. Drive through your standing heel to hop into the air as you drive your back right leg up towards your chest. Land back in your low lunge. Modify by removing the hop at the top of the move.

Adductor crunch (right side): Lie flat on your back with your left leg extended and right foot glued to your left inner thigh. Place your right hand out to the side for support and your left hand behind your head. As you exhale, crunch your left elbow towards your right thigh, maintaining contact of your foot to your inner thigh and hand behind your head. Inhale as you return back to lying flat on your back.

Air squats: Start in a neutral stance, feet slightly wider than hip-width apart. Inhale as you squat down, keeping your chest lifted. Drive through your heels at the bottom of your squat to return to standing as you exhale.

Squat jumps: Maintain the same form you had in your air squats. From the bottom of your squat, exhale, drive through your heels and jump straight up into the air. Land back into your squat.



Mountain climbers (R+L=1): From a plank position, bring one knee into your chest, then switch quickly to the other knee into your chest. Repeat as quickly or slowly as you want, focusing on your core and keeping your shoulders lined up right over your wrists the whole time.

Burpees: Squat down, touching the floor and jump back into a plank. Lower down to the floor, allowing your chest to touch the floor, staying in control. Push back up, jump forward into your squat position again and jump into the air.
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Ssit-ups: With your feet planted on the ground, knees facing forwards, place hands behind your head. Sit all the way up as your exhale, chest leading the way. If you have a couch or something heavy to put your toes under during your sit-ups, you can take some of the work out of your hip flexors and concentrate on the core.

(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

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About Maggie Umberger

Maggie moved to Chicago from North Carolina in 2014 with a degree in Journalism and Spanish, a 200-hour yoga certification, a group fitness cert and a passion to teach and to sweat. It wasn't until she found aSweatLife that she really started to feel at home. Here, she's incorporated her passion for health and wellness into her career as she helps to build the network of Ambassadors, trainers and fitness enthusiasts that exist within the aSweatLife ecosystem. You can also find her coaching at CrossTown Fitness and teaching yoga classes at Bare Feet Power Yoga, Yoga Six and exhale.