The 500-Rep Unloaded Barbell Challenge

By Mens Health Staff | May 1, 2021

For a strength and fat-blasting workout like no other, grab an unloaded 20-kilogram barbell.

Then perform 50 reps of each exercise in the order shown for a total of 500 reps. Try to complete each movement in as few sets as possible before moving on to the next exercise.

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Attempt the 500-REP BARBELL CHALLENGE from MH fitness director BJ Gaddour (@bjgaddour)! Do 50 reps in as few sets as possible for all 10 moves in the exact order shown in the video. This is a great whole body metabolic workout for when you’re short on time or you’re feeling worn down from heavy lifting. Start with an empty 45-pound barbell. Progress by completing the 500 reps in less time or by adding 5 pounds to the bar or by bumping up 5 reps/move. DOUBLE-TAP if you dig it! #barbell #fitness #fatloss #cardio #mhfit #strength

1. Hip thrust
2. Floor press
3. Zercher squat
4. Bent-over row
5. Overhead press
6. Biceps curl
7. Alternating forward lunge
8. High pull
9. Power punch
10. Pogo hop

Time how long the workout takes you. Progress the challenge by completing all 500 reps in less time, adding 2.5kg to the bar, or increasing the rep count to 55 for every exercise.

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