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This is going to be a cool workout for you guys today because it is going to be a 200 total rep bodyweight transformation workout! This is using only your bodyweight, and we are going to be hitting just about every muscle group in this workout. What’s nice about this workout is you can do it just about anywhere, since it doesn’t require any equipment. This workout consists of 10 different exercises, and we are going to do 20 total reps for each exercise. If you need to pause on a certain exercise because you can’t do all 20 reps consecutively, that is okay. Do your best to at least complete all 20 reps with a break, and work to be able to do each exercise without taking a break. With all this said, let’s get started with the exercises in this 200 rep workout.
0:00 – INTRO
4:16 – BODYWEIGHT SQUATS. Have your legs about shoulder width apart, and squat down as fat as you are able. If your body only lets you go halfway, that is okay.
6:12 – PUSH-UPS. You are going to be doing standard push ups. If you need to do knee-push ups, that is okay. Challenge yourself each time you do this workout, to get to the point where you can do 20 normal push ups without a break in between.
8:19 – FLUTTER KICKS. You can put your hands under your butt to help with stabilization in this exercise. You are going to alternate kicking your feet up in the air.
9:56 – LUNGES. You can do one leg at a time or alternate. If you have bad knees, you can also try doing reverse lunges because that is easier on your knee joints.
12:26 – RUSSIAN TWISTS. You are going to sit on the ground with knees bent, and you are going to go side to side bringing your arms from side to side. To make this more difficult, you can lift your feet slightly off the ground for the whole exercise.
13:49 – MOUNTAIN CLIMBERS. This is great cardio if you have bad knees because this does not put any stress on your knee joints. To make this more difficult, you can also alternating mountain climbers.
15:21 – GLUTE BRIDGE. You are going to lay on the ground with your knees bent then push your butt off the ground, driving with your hips. Keep your butt just slightly off the ground for the whole exercise.
17:48 – SKATERS. You are going to go from side to side hopping bringing the opposite leg behind the other. Just like you are skating in place.
19:47 – SHOULDER TAP PLANK. You are going to be in a push up plank position, and you are going to tap your opposite shoulder alternating from side to side.
21:24 – JUMPING JACKS. Finishing with a basic exercise, we are going to end the workout with some jumping jacks. A great way to burn more calories and keep your heart rate elevated to finish this transformation workout.
Alright guys, that wraps up this video with a 200 rep bodyweight workout challenge. Make sure to give this workout a try, and challenge yourself to keep improving. Subscribe to our channel for more videos on how to build more muscle and lose fat at home.
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