1000 Rep Badass Workout!!
Print Workout Here
I must apologize in advance – I grossly underestimated how long this would take even though I did it a couple days before. Clearly I timed it wrong! However, it’s freaking powerful and awesome, and I don’t do long ones often at all so I hope you join me through the whole thing!! Today I need close to an hour of your time – let’s do this!
What you will need:
- Dumbbells between 5 – 20lbs
Warm-Up:
- 3 minutes of jump rope
Workout: Complete each of the 10 exercises below for 10 reps each for a total of 10 sets. Whammy. 1000 reps total!! Have fun!
- Jumping jacks – Pretty straight forward, but don’t forget you can take the modifications of side steps if you need them!
- Squat and press – With the weights resting on your shoulders, complete a squat with a straight back and super tight abs. When you exhale and come up push the weights above your head for a shoulder press.
Modification: If you have any shoulder issues feel free to do bicep curls instead. - Overhead triceps extensions – Holding onto one weight with both hands, lift your hands above your head and keep your biceps nice and close to your ears while you bend your elbows and let the weight come down and touch your upper back. Keep your biceps beside those ears the whole time while you lift the weight back up above your head.
Modification: If this is too intense on your shoulders or triceps feel free to do kickbacks or push-ups instead like last Friday’s workout. - Weighted alternating backwards lunges – Alternate stepping your feet behind you into a lunge while maintaining shoulder and hip alignment and a nice strong core. Bend both legs 90 degrees (or as much as you can) while squeezing your butt!
- Squat jumps – Put the weights down and do some explosive jumps really working those legs and your cardio! Make sure you land low and soft.
Modification: If you want to skip the jumps you can do weighted squats instead. - Push-ups – You can do these on or off your knees, just make sure your hands are separated further than shoulder distance apart and your chest drops between your hands.
- High or low plank hip dips – In a plank position alternate dipping your hips from side to side to recruit those oblique muscles.
- High or low plank jacks – In a plank position with your feet together, jump them out like you’re doing jumping jacks and hold those abs in nice and tight – keep your body forward!
- Weighted alternating table top back rows – In a table top position you’re going to alternate lifting the weights up to get an upper back contraction while also working the abs. So keep them in tight and don’t twist your hips!
- Weighted burpees – You read it, you’re going to do burpees with weights in your hands. The only difference is that you won’t be jumping when you stand back up. Please make sure before you come up that you look up and straighten your back so you can use your legs – not your back!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Wow, didn’t think I would make it through the entire thing but I Did! 1000 reps! Holy Shit!
Haha you’re 1000 times more badass today!!
This old girl was a half badass lol it did 5 x soo a strong 30 minutes , loved it and I will revisit when I’m stronger !! Enjoy your weekend !
800 reps done!!! thats all a teething babes a hungry toddler would allow lol but MAN I am DRIPPING IN SWEAT!!!!!
Cheers to the weekend ladies!
Glad I waited until the weekend to do this lol
I LOVED this workout! It was really hard and I had to take longer breaks than you. i can’t believe you did it at 24 weeks pregnant! Insane! I will definitely be coming back to this one again!
Wow finished it and I’m so sweaty but feeling good. No jumping for me tho!
1000 reps .. DONE
Won’t lie a little discouraged with the 1000 and length of time but said “f” it
Haha amazing!! Doesn’t happen often so I’m glad you came in with that attitude!
Holy crap… I got through 6 reps and that was insane. Will try again to do more. Thanks, Ash!
That’s still amazing Becky!! Nice work Momma 💪
Got through 5 reps and the baby woke up. I’ll be back tomorrow to finish the last 5 reps! Love this one!
I know you will!! So glad you enjoyed it!!
Wow, 1000!! And a sweaty mess! I don’t mind a longer exercise. I feel like it need on the weekend anyway. Thanks Ash!
I’m definitely going to save this one for when I need it!
Beauty!
Oh good! Sometimes I feel bad if it takes longer, so I’m happy to hear you were down for the challenge!
Made it through all 1000!!! Got pretty exhausted near the end!
I bet you did! Great work Kristin!
Just did this now as it was too long for pre work workout yesterday! Man it kicked my ass. And I needed that today. Super sweaty and I love this type of workout!
I’m glad you saved it for the weekend and still did it Jillian! I’m also glad it kicked your ass ;)
1000 done! I’m beet red and sweaty but I did it – jumps and all!
Unreal! You must be feeling yourself getting stronger!
70 all i could manage and that was with mods. Thanks
Roxanne that still kicks ass! Nice work! Thanks for fitting me into your Sunday ;)
Woooo! Made it to 1000 and feeling all kinds of badass! Really pushed me out of the old comfort zone! Needed it thanks!
AMAAAAAAZING! Love hearing that. I can feel the energy through the screen!
Struggled with that one but made it. Bitchin’!
The struggle is good – makes it so worth it in the end!
Completed the second set of 5! Loved it even more today!
I knew you would! Nice work Patricia!
I’m not sure I’ve ever sweat more during an RF workout. Wowza! Good way to end an awful shameful eating week – way too many eating out functions! Now to finish the month strong!
This is definitely a great workout to kick your butt with after one too many meals out. Let’s kick ass this week lady!!
I have to admit that I should not have tried to tackle this just before 9pm. :( I made it through 35 minutes but I just couldn’t keep up. I am super sweaty though so I definitely burned some calories but I’ll revisit this one another time and try to get through the whole thing (and not at 9pm either).
Good call! I’m still super impressed you gave it a shot, and 35 minutes is still a fantastic workout!
Wowza!! That was killer!! Got through all 1000 reps but had to take a few breaks to let my heartrate come down a bit and definitely modified the burpees sometimes. Those were by far the hardest and tired me out the most. I liked that they were just 10 reps at a time but then it was the 10 sets that felt like they took forever lol. Great workout though! I like having some long ones at times :)
Wow that was great. Finish 1000. Thanks Ash nice and Sweaty.
Amazing Ash, good for you!!
1000 reps Done! WOW
Wow is right! Nice work!
Holy crap! I forgot how intense this one was! Thought I’d fit it into tonight as I’m not sure what the rest of the week holds. I’m pouring sweat and not sure I can get off the mat just yet!!
Hahaha unreal! I’m super impressed you fit this one in on a Monday. Nice work Patricia!
O.K….500 reps was enough for this senior body! Sweating and breathing hard!
Hahah Sandra!! You did 500 reps of hard work ??
Complete! Damn proud of that one!
As you should be!! Amazing work.
Well. I got most of this one done .
Nice Kim!
Oh my word!!! I’m dead! Lol. I literally wanted to quite after like round 3!! I remember liking this one when I did it back in September and I did way better at it….AND I pregnant. Goes to show how bad my fitness is now…had to take quite a few breaks and a few mins out to settle a baby but I got through it! I’m sure I’ll be immobile tomorrow lol
Still good workout though lol
Lol
Michelle the fact that you didn’t give up is awesome! I hope you mark this one down and come back back to it in 4-8 weeks to see how much stronger you’ve become ??
Holy hell! That was one of the toughest workouts I’ve had in a long time….literally dripping sweat everywhere!!!!
Way to rock it Kate! Good for you. So happy to get you sweaty.
Sweating like crazy! Unfortunately only made it through 500 reps! ?
You mean “hell yeah, I made it through 500 reps!!! ??????
Wowza I’m a sweaty mess. 1000 done. That was a good one. Thanks Ash.
Badass Ash! Love making you all sweaty after all these years!
Loved the chance for a longer workout! I’ll save this one for sure and appreciate how sweaty I am! Thanks Ash! 1000-strong ladies! (Or 500, or 700, or whatever was your jam today!)
I’m so pleased you like this one!! Pumped you did it ????
OH MY GOD! LOVED IT!!!
I’m so happy you woke up this morning and did it!! You rock!!!
That was tough to get thru w the kids but got it done
Nice work Ash!!
Not sure if I’m crazy but thought I would do this one again cause I love how I feel afterwards. 1000 reps done in 35mins. I’m a sweaty mess. Thanks Ash. Feeling strong.
Wow that’s super impressive Ash!!
I finally got to this one, but was only able to complete 600 reps. Started feeling nauseous, I think because I hadn’t eaten in a few hours. It was still an amazing workout and sweating like crazy. I’ll have to come back to this one and try the full 1000!
I’m so happy you recognize why you likely felt sick. Definitely come back to this one with more fuel in the tank. Dominate it!!
Pretty sure this is the toughest RF workout I’ve done, and this was my second time doing it and I still think the same! I am so sweaty! Feels even more badass when you can cross off the one you carried from last month too!
I’m super impressed you came back to this!!! Way to go April!!
I don’t plan on ever missing one in my inbox my dear! It was RF#14 for May that I had to carry!
Ran out of time but managed 6 reps and pretty sure that was all I needed. Sweaty mess, breathing heavy and feeling strong!
I bet it was!! Awesome work ????
I could only do 500 reps but I feel AMAZINGGGGG!!!
Fuck yeah!!! Good for you Retica!! Way to start your day!!
1000 done…dripping sweat like never before…#3 Feels great
Yahoo!!!
I was tempted to quit halfway through but powered through just to feel the pure bliss of collapsing on my mat after. Feeling awesome now!
#faceplant good work lady!!
Oh my gosh!
Had to break that into two shorter sessions. Done!
If you had to take breaks…..it must be tough!!!! #strongasfuck
The dreaded 1000 are done ?
Way to come back with a vengeance Jenn!
Done 6 reps… had to stop bc of time but holy I’m sweaty! Thanks,Ash
I bet you were!! This was a doozy!!
5 reps done, as I didn’t have enough time, but feeling great, nonetheless!
That’s all I want!! Great job??
I like at least one long workout per week… I did the whole but started to slow down on the push-ups near the end. Thanks Ash, have a great long weekend!
Yes it’s nice to push that limit sometimes!! Have a great long weekend too Andrea!!
only had time for 5 reps! still super sweaty cause i rushed it for time.. thank s ash!!!
You’re welcome!! If you were sweaty, it was a success!!!
1000 down and straight to an Epsom salt bath now! In fact I waited to comment until I got here as I had sweat in the randomness places and I stunk. Thank you for every workout in the last 2 years!!
*randomest rather
It has been all my pleasure April!!! I bet that bath felt the best!!
Phew! Perfect one for a long weekend! Always love the challenge with this one.
LOVE IT!!
I knew you would!!! ???
Done! I have such a love-hate relationship with this workout lol Always feel like I’m going to die halfway through and want to quit but glad I powered through. Needed that workout today! Happy Friday!
I bet you were on fire for this Friday because of it!! Way to go Michelle!
This is the longest workout I have ever carried. A whole month later… but not doing them is not an option, and I mentally had to get myself in the game for it. I made it a goal this week and although still strapped on time and leaving it to the last day, I did it and I feel absolutely amazing. I gave it my all and even pushed ahead of you finishing just over 100 reps ahead! I wrote all 10 out on paper (learning from previous times I have done this and used a pen and paper to track) and started immediately after the warm up a bit before you. I’m dripping but it really was a great testament to my fitness level improvement and how hard I can work when I really push it. Now I wish I hadn’t carried it so long, but I wouldn’t have wanted to not give it my all. We can put this away for another 6 months or so though lol
I am glad that I pushed it to the very end. Sweaty but pumped that I did it!
I am so happy you did too!! Nice work Sandie!
Oh man that was a good one! Sweaty! Glad I pushed through to the end ?
I am glad you did too!! Way to go!
Pushed through it, wanted to tap out after round 5, but giving up was not an option today!!!!
awesome workout . Sweaty girl here ? I didn’t even pay attention to the beginning ?♀️I thought it’s for 1 time though 10 reps each thing ?♀️Well wasn’t I in for a rude awakening. Lol holy Jesus Murray ?what the hell was that ? Thanks Ashley
It was a piece of amazing pie. How are you feeling meow?! Hehe.