400-Rep Circuit Workout

This unique endurance circuit training from Mike Vasquez combines bodyweight and dumbbell exercises with extreme intensity.

The workout is named after a total of 400 repetitions across eight exercises – 50 repetitions of each.

Exercises are performed without rest: once you finish 50 reps of one exercise, you immediately move to the next.

The workout tests your muscles, heart, and lungs, making it ideal for those preparing for endurance competitions like the Spartan Race.

If you're a beginner, don't be intimidated by 50 repetitions – break them into multiple sets with short rest breaks.

For weighted exercises, choose a weight with which you can technically perform at least 15 repetitions per set.

You can even train at home with a pair of dumbbells, a bench, and a pull-up bar positioned at waist level.

Do this workout 1-2 times per week, adding it to your current training plan.

The main goal is to constantly try to improve your time.

If you're training with a partner – compete and try to beat each other's times.