Hey Jolt
Hey Jolt

Rep Up or Shut Up

Level: Expert
Time: 20 mins
Equipment needed: None

Drop and give me 50! That's right, boot. 5-0.

This high-rep workout routine is designed to push you to your limit with each set. Maximize the burn in each muscle group until you hit the floor, from quads to core. Roger?

Rep Up or Shut Up

Level: Expert
Time: 20 mins
Equipment needed: None

Drop and give me 50! That's right, boot. 5-0.

This high-rep workout routine is designed to push you to your limit with each set. Maximize the burn in each muscle group until you hit the floor, from quads to core. Roger?


Workout Overview

Burpee

Burpee
50 reps // Rest 1 min after exercise


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
50 reps // Rest 1 min after exercise


Bodyweight Side Lunge

Bodyweight Side Lunge
50 reps // Rest 1 min after exercise


Freehand Jump Squat

Freehand Jump Squat
50 reps // Rest 1 min after exercise


Pike Push Up

Pike Push Up
50 reps // Rest 1 min after exercise


Crunch with Hands Overhead

Crunch with Hands Overhead
50 reps // Rest 1 min after exercise


Lying On Back Ab Leg Raise

Lying On Back Ab Leg Raise
50 reps // Rest 1 min after exercise


Bicycle Crunch

Bicycle Crunch
50 reps // Rest 1 min after exercise



Workout Overview

Burpee
Burpee

50 reps // Rest 1 min after exercise


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

50 reps // Rest 1 min after exercise


Bodyweight Side Lunge
Bodyweight Side Lunge

50 reps // Rest 1 min after exercise


Freehand Jump Squat
Freehand Jump Squat

50 reps // Rest 1 min after exercise


Pike Push Up
Pike Push Up

50 reps // Rest 1 min after exercise


Crunch with Hands Overhead
Crunch with Hands Overhead

50 reps // Rest 1 min after exercise


Lying On Back Ab Leg Raise
Lying On Back Ab Leg Raise

50 reps // Rest 1 min after exercise


Bicycle Crunch
Bicycle Crunch

50 reps // Rest 1 min after exercise


Start Workout

1. Burpee

Rep Count: 50 reps
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


2. Bodyweight Reverse Lunge

Rep Count: 50 reps
Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


3. Bodyweight Side Lunge

Rep Count: 50 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with a slight bend in your knees. 2.) Step out to your side with your left leg and squat down through your hips. 3.) Lower yourself towards the floor so that your front leg is parallel with the floor and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


4. Freehand Jump Squat

Rep Count: 50 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


5. Pike Push Up

Rep Count: 50 reps
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Get into the pike position 2. Lower your head towards the floor by bending your elbows 3. Push through your hands and return to the starting pike position


6. Crunch with Hands Overhead

Rep Count: 50 reps
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Begin this exercise by lying with your back flat on the floor and knees bent. 2.) With your feet flat on the floor, take your arms and stretch them overhead with your palms overlapping each other. 3.) From the floor position, curl your body up from the abdominals and take your shoulder blades off of the floor, keeping your arms straight with your head. 4.) During the upward motion keep your arms straight and don’t move them forward in front of your head. 5.) As you continue your upward motion, exhale and hold in the contraction. 6.) Lower yourself back down to the starting position, exhaling on the way down. 7.) Repeat this exercise for the amount of repetitions needed.


7. Lying On Back Ab Leg Raise

Rep Count: 50 reps
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The leg raise exercise helps work and strengthen your lower abs which are typically a hard muscle to target. Steps : 1.) Start off either lying on a flat bench or lying down on the floor, keeping your hands under your hips to support your back as this will be the starting position of the exercise. 2.) Once in position, keep your feet together and your toes pointed out, slowly raise your legs up towards the ceiling squeezing your ab muscles in the process. 3.) Continue on the motion upward while squeezing your lower abs then once you reach the top position, pause and hold for a count, then slowly return back to the starting position in a controlled manner. Tips : 1.) You don't have to have a large range of motion for this exercise for it to be effective.


8. Bicycle Crunch

Rep Count: 50 reps
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off lying flat as if you were going to perform a sit up putting your hands behind your your head and lifting your shoulders into a crunch position. 2.) Bring your knees up so that they are perpendicular with the floor and your lower legs are parallel with the ground as this will be your starting position. 3.) Slowly go through a cycle pedal motion kicking forward with your right leg and bringing in the knee of the left leg. 4.) Next bring your right elbow close to your left knee by crunching to the side. 5.) Return back to the starting position as you breathe in then crunch to the opposite side as you cycle your legs and bring your left elbow close to your right knee. 6.) Repeat with each side for as many reps and sets as desired. Tips : 1.) Reduce the speed of the exercise for more intensity and better results.