400 Reps Let’s Go!

Sep 29, 2011 by

Medicine Ball Workout


Today’s workout was a lot of fun and I went through it without taking any breaks between rounds. This type of workout I call ” The Sneak Upon You Later Workout “, it seems fairly easy to do cause I kept the reps pretty low ( this way you don’t hit failure ), but you will be very very sore about 2 hours after completing this workout. I was using my 8 lb medicine ball, but you can also use a dumbbell. This workout is a cardio mixed with upper body resistance, legs & buns, and of course ūüôā abs. I will share my time at the end of the post.


If you are having a hard time viewing the video on the site, you can watch it here on YouTube.

Workout Explanation


This workout is a circuit that consisted of only 3 exercises, and it is done for time ( but never in sacrifice of the proper form ), so set your timer as a stopwatch ( I am using Gymboss Max ). Each exercise has only 10 reps, and there is 10 rounds total ( 1 exercise is done on each side ). By the end of the workout you should have 400 reps under your belt ;).

I explained all of the exercises in the video as well as variations for beginners.

1. Rotating side lunge & Chop – 10 reps ( each side )

2. Push-up with one leg on a medicine ball – 10 reps

3. Leg Lifts & chop – 10 reps

Complete 10 rounds

It took me 26 minutes and 2 seconds to complete this workout. See if you can beat me, I you can you should get a medal because I was really pushing :).

Share your scores!


PS – My Diet Update – As you already know I’ve been tweaking my diet in the past 3 weeks or so, you can read about my New Nutritional Approach. ¬†I’ve made a slight change, I am still going to stay away from refined and processed grains ( breads, rise, pasta ), but I getting my carbs from Buckwheat, old fashioned oatmeal, potatoes, sweet potatoes, veggies ( so this is NOT a low carb thing).

I am also still staying away from any processed or refined sugars, so the only sugar I am eating is fruit and raw honey in moderation. ¬†The only change I am making is the amount of fruit I am eating. ¬†Previously I was trying to stick with 2 servings of fruit per day, but I realized that’s not working out so well. ¬†So I am going back to eating fruit with every meal, because it’s the only thing I love in the whole wide world and I want to eat it without restriction.

My energy levels had completely skyrocketed with this approach, but it took a few weeks to notice the difference.  Today I was able to go through my entire workout in perfect form without getting tired or loosing my breath.  In the beginning I was going through some pretty tough sugar withdrawal, and I had a really hard time working out, but few weeks later the results are totally worth it!

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