400 REP : JUGGERNAUT CIRCUIT
This circuit is not for the weak. The 400 rep juggernaut circuit is the brain child of Mike Vazquez and it is designed to take your conditioning level from bad to badass. It combines strength, bodyweight, and weights to create a hardcore workout for your entire body. It is especially developed to make you look good aesthetically and help you perform just as well.
This workout is named for the 400 cumulative reps you perform in a circuit of eight total exercises broken into 50-rep sets. It’s a fairly simple—but by no means easy—workout that tests your muscular endurance and cardio-respiratory fitness.
Regardless of your current fitness level, the key with this workout is to continue working hard and improve continuously. For the ones who are new to fitness, doing 15 push-ups may be a challenge, let alone 50, but don’t let those 50 reps deter you! By breaking the 50 reps into multiple sets—and doing as many sets as you need to reach your total, keeping the rest periods fairly short—you can get through the workout, improve your conditioning, and build muscular strength.
If you don’t want to plow through all 50 reps in one shot, choose a weight on loaded exercises with which you can complete at least 15 reps with good form. With this approach, anyone can do the workout, and the value of the Juggernaut Circuit isn’t limited to highly trained athletes.
This workout can just as easily be done at home if you’ve got a pair of dumbbells, a flat bench, and a pull-up bar set to about waist height.
It is advised that you do this workout 1-2 times a week in concert with other modes of training you’re currently doing.
PUSH UP (50 REPS)
- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. • Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest. • After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
JUMP SQUAT (50 REPS)
- Start with your arms by your side, feet shoulder width apart, head up, and back straight. • Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
- Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement. • When you touch the floor again, immediately squat down and jump again. Repeat for the recommended amount of repetitions.
AUSTRALIAN PULL-UP (50 REPS)
- Position a bar in a rack to about waist height. You can also use a smith machine. • Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
- Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement. • Pause at the top of the motion, and return yourself to the start position. • Repeat for the desired number of repetitions.
BENCH HOP (50 REPS)
- Start with your hands on the bench and your feet placed on one side. Make sure you back is straight and your knees are bent.
- Be sure to have a firm grip on the bench and push off of the ground with both legs at the same time. Make sure you clear the bench and try to land roughly in the same spot you were standing on the other side.
- Push back off and repeat the exercise or stop.
NEUTRAL GRIP DUMBBELL SHOULDER PRESS (50 REPS)
- Hold a dumbbell in each hand and plant your feet firmly on the floor about hip-width apart. • Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level.
- Keep your core strong and stable • Push the dumbbells up and in until the ends of the dumbbells touch lightly, directly over your head, and then lower the dumbbells back to ear level.
DUMBBELL FRONT SQUAT (50 REPS)
- Stand with your feet shoulder- width apart, toes pointed out 10-30 degrees. Hoist a pair of dumbbells up to your shoulder, resting one of the dumbbell heads on the meat of each shoulder.
- Keeping your body as upright and your upper arms parallel to the floor, brace your abs and lower your body until the crease of the hip drops below the level of the knee by pushing your hips back and bending your knees. Pause at the bottom, and then drive your heels into the floor to return back to the starting position.
RENEGADE ROWS (50 REPS)
- Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.
- Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side. • Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.