Bodyweight 500 Workout Review - Is It Effective?
John Davenport
November 08, 2009
If you've seen the movie 300 with the massively fit Spartan warriors, you may have wandered how they got their incredible body. They did so with a special workout of 300 repetitions.
The only problem is that the 300 workout requires a lot of equipment. This is why the Bodyweight 500 workout was developed, to provide an intensive workout which requires none or minimal equipment.
The workout includes 500 repetitions of diverse exercises to train your entire body. Here is how the workout is structured:
50 Prisoner Squats
50 Pushups
25 Jumps
25 Stability Ball Leg Curls
50 Stability Ball Jackknifes
50 Step-ups (25 reps per side)
25 Pull-ups (NO substitutions)
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
50 Inverted Rows
50 Squats
25 Chin-ups (NO substitutions)
The entire workout should be done with no rest. You move from one exercise to the next in a fluid manner. This can be very challenging, especially when you do this workout for the first few times. However, it is exactly this intensity which makes this workout so effective.
Because you do all 500 repetitions one after the other, you don't just get a strength stimulation but a cardio one as well. This helps to make this workout an awesome fat burning workout and not just a muscle building one.
You shouldn't do the Bodyweight 500 Workout every day or even every other day. You can do it twice a week, three at the most, but it's not a must. This workout is that effective.
To read more about this workout go to Bodyweight 500 Workout vs. Spartan 300 Workout
The only problem is that the 300 workout requires a lot of equipment. This is why the Bodyweight 500 workout was developed, to provide an intensive workout which requires none or minimal equipment.
The workout includes 500 repetitions of diverse exercises to train your entire body. Here is how the workout is structured:
50 Prisoner Squats
50 Pushups
25 Jumps
25 Stability Ball Leg Curls
50 Stability Ball Jackknifes
50 Step-ups (25 reps per side)
25 Pull-ups (NO substitutions)
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
50 Inverted Rows
50 Squats
25 Chin-ups (NO substitutions)
The entire workout should be done with no rest. You move from one exercise to the next in a fluid manner. This can be very challenging, especially when you do this workout for the first few times. However, it is exactly this intensity which makes this workout so effective.
Because you do all 500 repetitions one after the other, you don't just get a strength stimulation but a cardio one as well. This helps to make this workout an awesome fat burning workout and not just a muscle building one.
You shouldn't do the Bodyweight 500 Workout every day or even every other day. You can do it twice a week, three at the most, but it's not a must. This workout is that effective.
To read more about this workout go to Bodyweight 500 Workout vs. Spartan 300 Workout
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