I found this 1000 rep workout challenge a few years ago on Body Rock TV. After I tried it the first time, I was hooked! It is such a good workout and each time you do it, you are pushing yourself harder. It is also great because it is easily done at home and no exercise equipment is required. Another one of the things I love about this exercise is that if you are short on time, you can just do it a couple times through and it gives you a quick and effective sweat session.

For this workout, you do 10 workouts, 10 reps each, 10 times all the way through. At the end you will have done 1000 reps! Try to do it as many times as possible without stopping, then each day you after that, do it one more time then you did before. Push yourself and see what you can do! Its awesome to see yourself get stronger and be able to do more each time. Once you can do the challenge all 10 times, start timing yourself and work on getting through it  faster. Do not be intimidated-if you are a beginner, start by doing it 1-2 times all the way through and work up from there. Just make sure you are always using good form on your workouts! Pictures and descriptions of each workout are below. If you would like to see a video of the workouts, go to Body Rock TV here.

1000 Rep Challenge

  • 10 Burpees
  • 10 Squat Jumps (with or without added weight)
  • 10 Push ups
  • 10 Toe Touch Sit Ups
  • 10 Tricep Dips
  • 10 Tuck Jumps
  • 10 Plank Jaxs
  • 10 Jumping Lunges
  • 10 Leg Drops
  • 10 Squat Thrusts


Start in a standing position. Bend down into a squat with your hands on the floor, jump into plank (pushup position), jump back into your squat (hands still on the ground), and jump back up to standing position. It should all be a continuous and smooth movement.



Squat Jumps:

Perform a squat keeping your bum back so that your knees do not go over your feet. From your squat, jump up, then smoothly land back down into your squat.

*My pictures of this did not turn out so I borrowed some from one of our previous posts :).


If you need to, drop down onto your knees for your pushups. Make sure to keep your back and bum flat.


Toe Touch Sit Ups:

Start laying flat. Pull up your legs (keeping them straight) and your chest at the same time, then go back to starting position. If you need to modify this, you can bend your legs into your chest (third picture).


Tricep Dips:

Find something that you can put your arms up on, a chair works great. Hold yourself up on your hands. Keeping your arms close to your body, slowly bend down at your elbows then back up.


Tuck Jumps:

Start in a standing position. Jump up into a tuck and smoothly land back down to standing position.


Plank Jaxs:

Start in plank position. Jump both legs out at the same time, then back in, like a jumping jack.


Jumping Lunges:

Lunge with one leg in front (never let your knee go over your foot). At the bottom of your lunge, jump up and land in a lunge with the opposite leg in front. Land softly and try to make it a continuous motion.


Leg Drops:

Lie on your back with your legs straight up. Slowly lower your legs down until they are almost touching the ground, then raise them back to starting position. Lift your head off the ground to increase difficulty.


Squat Thrusts:

Start in plank. Jump your legs into your chest with your hands still on the ground then back out to plank.


Have fun challenging yourself!