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25-Minute 500 Rep Body Crawl
This 500-rep body crawl workout is a full-body strength endurance challenge designed to build muscular stamina, mental grit, and total-body strength. Using continuous 25-second intervals, you’ll aim for 10 reps per move, crawling through upper body, lower body, and full-body strength patterns with minimal rest. The pace keeps your heart rate elevated while pushing endurance and time under tension. This workout is athletic, challenging, and incredibly effective when you want to test your strength and stay focused.
In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Description
Following a warmup, this workout is made up of 10 exercises that are repeated five times. Each round of 10 moves is 100 reps. The purpose of the workout is to improve your endurance, one muscle group at a time. I used 10 lb (4.5 kg) and 15 lb (6.8 kg) dumbbells.
Workout Video
Workout Breakdown
There are 10 exercises in this workout. You have 25 seconds to perform 10 reps of each move. When complete, start at the beginning again for 5 total rounds.
Exercises
- Curved Curl
- Tricep Kickback
- Arnold Press
- Pec Press
- Narrow Row
- Dead Lift
- Windmill
- Sumo Squat
- Reverse Lunge
- Heel Raise
