Fit Villains: Selfish, Shameless, Sassy, Fitness.

Weekend Workout! Unleash The Beast - 1000 rep challenge!

This is a serious fat burning workout, and it’s MUCH tougher than it looks! The exercises are fairly basic, but you should perform them as quickly and deeply as possible. Do not sacrifice proper form for speed.

GOAL: 4 Rounds of The Beast as quickly as possible. The exercises follow this pattern: 50-20-20-10-50-20-20-10-50

My Time: 26 minutes. 35 total, including warm up and cooldown.

You need no equipment for this workout (though you’ll need a bench or chair for the tricep dips). Read the instructions and watch the video demos before you start.

Warm up for 5 minutes before you tackle this BEAST! Jog in place, jump rope, squats, lunges etc. Stretch after you cool down.

Quickie Versions If You’re Short On Time

1. Double up the exercises and complete the Beast once (100 reps instead of 50, 40 instead of 20, 20 instead of 10).
2. Complete 2 rounds instead of 4.
3. Cut the reps in half and complete 4 rounds with no breaks. (25 reps instead of 50, 10 instead of 20, 5 instead of 10).
4. Time limit: set your timer for your desired workout length and complete as many rounds as you can. 

Friendly Challenge!

Tag Team this workout if you’re working with a friend! Double up the reps (2000) or make your own rep target. You’ll need a timer.

Complete as many reps of each exercise as you can in 1 minute, then move on to the next. Each person counts their reps and writes them down after each exercise, totalling your combined reps after each Beast round. Continue until you’ve hit your combined target. (You don’t have to do equal reps for each exercise: split them up based on your fitness level - one person can do more jacks, one can do more pushups etc).

You can KILL THIS! It’s intense, but incredibly effective. Unleash your inner beast to get through the last few rounds, and push yourself to beat your own time!

1000 reps of FAT MURDER. Totally.

The Beast

50 Criss Cross Jacks

Like regular jumping jacks, but cross your feet and your arms as you jump in & out. Hands and feet cross at the same time and you can cross your arms in front of you or above your head. Don’t flail! Pay attention to tightening your core and keeping your arms tight in a full range of motion. Video demo here.

Modification: Regular jumping jacks or step your feet out left and right while keeping a slight bend in your knees.

20 Squats

Pay attention to form and speed - sit down and back into each squat, bringing your arms out in front for balance at the bottom of your squat. Try to get your thighs parallel or past parallel to the floor, and keep your body weight in the heels of your feet (wiggle your toes to make sure you’re in the right spot). Squeeze your tush as you stand up. Video demo.

For speed, only go as fast as you can while keeping good form. Advanced exercisers can try to ‘pop’ up a little quicker, but don’t worry about going quickly until your form is on lock.

20 Lunges

Alternating legs, step forward and sink down into your front heel. Bend at 90 degrees in your front leg, bringing your thigh parallel to the floor. Your back leg should act as support & balance: try to keep most of your weight in the front heel. Video demo.

Push through the heel of your foot as you stand (not the toes) and repeat switching sides. Sit deep into your lunging leg and think about lowering your torso down and not forward.

Tip: Step out forward and slightly to the side for better balance and a different challenge.

10 Pushups

Place your hands directly under your shoulders and come into plank position. Hands should be slightly wider than shoulder width apart. Lower yourself down the floor, and push up in a straight line. Elbows bend slightly to the sides. Try to move as quickly as you can without breaking proper form.

If you’re still working up to full pushups, try some of the variations here.

50 Heismans

This move is high intensity! Pick your knees up to get the most out of it, and stay in an athletic position (knees bent, core tight). This move works on a moving triple step: you’ll hop right, left, right shuffling over to the right, then pick up your left knee and drive it towards your chest. Then, moving to the left (left, right left), pick up your right knee and drive it into your chest.

Make sure you’ve got it! Check out the video demo here. (note: to make this more difficult, you can take out the shuffle and just hop your knees into your chest, alternating from side to side).

10 Tricep Dips

Off a bench, chair or couch, position yourself so that your bum is OFF the seat, but remains close to the edge (especially as you lift and lower). Hands are positioned on either side of your torso, weight in the palms and facing forward. Lower your body down until your triceps are parrallel to the floor and form a 90 degree angle. Raise up quickly. Repeat.

Advanced: straighten your legs as you lift and lower, keeping your bum close to the seat. You can also lift a leg for each rep (5 per side).

20 Mountain Climbers

Drop to plank position. Draw your knees in towards your chest, alternating them from side to side. Tap your toes as you drive the knee forward or keep them off the ground. Stay in plank position, don’t sway and keep your hands in line with your shoulders. Butt down!

Right + Left = 1 rep (40 individual climbers)

Beginners: Do this move on an incline: place your hands on the seat of a chair or bench.

20 Squat Jumps

Stand with your feet slightly wider than hips width apart and hands at your sides or behind the head. Drop down to the ground, then explode straight up into a jump, bringing your feet off the floor. Repeat as quickly as you can. Get deep in your squat as you lower yourself down, and try to gain some height when you jump.

Modification: Do regular squats or reduce the range of motion (mini-jumps if you need to!).

50 Firehydrants (25 each side)

Get down on your hands and knees with your palms flat on the floor and shoulder-width apart. Your knees should be hip-width apart and bent 90 degrees.Relax your core so that your lower back and abdomen are in their natural positions. Without allowing your lower-back posture to change, raise your right knee up and out to the side. Try to keep from swaying.

Repeat 25 times per side.