- Pullups – 25 reps
- Barbell Deadlift with 135 lbs. – 50 reps
- Pushups – 50 reps
- 24-inch Box Jumps – 50 reps
- Floor Wipers – 50 reps
- Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
- Pullups – 25 reps
- Pullups – 25 reps
- Dumbbell Deadlift – 50 reps
- Pushups – 50 reps
- Body-Weight Squat Jumps – 50 reps
- V-Ups – 50 reps
- Dumbbell Push Press – 50 reps
- Pullups – 25 reps
Obviously, this is still a challenging workout…you shouldn’t do it unless you are already in great shape. Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:
- Body-Weight Rows – 15 reps
- Body-Weight Squats – 25 reps
- Pushups – 15 reps
- Jumping Jacks – 50 reps
- Mountain Climbers – 20 reps
- Close-Grip Pushups – 10 reps
- Body-Weight Rows – 15 reps