On today’s episode of Live Lean TV, I’m taking you through a 150 rep follow along bodyweight full body workout challenge.
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During this timed bodyweight strength workout challenge, we’re going to see if you can beat a pro. This bodyweight full body workout challenge was created by fellow fitness trainer, Todd Durkin. He puts his pro athlete clients through this challenge, so I want to do the same thing with you.

How fast can you complete this bodyweight full body workout challenge? If you’re interested in seeing how fast I completed it, I posted my time and Jessica’s time at the end of this post.

Follow Along Bodyweight Full Body Workout Challenge

Here’s how this 150 rep bodyweight full body workout challenge works.

Exercise Timestamps:
00:00 Workout Instructions
01:16 Box Squats
01:26 Bench Jump Squats
01:38 Push Ups
01:46 Clapping Push Ups
01:58 Pull Ups

Exercises:
Here are the exercises to be completed during this bodyweight full body workout challenge.

A1. Box Squat
Reps: 10
Rest: as little rest as possible
Sets: 3
Tempo: 1010

Ground rules: to ensure you’re going low enough in the squat, complete a box squat by tapping your butt to a box or bench. If you don’t have access to a stable box or bench, you can complete bodyweight air squats. However, in order for the rep to count, you must make sure your knees are bent to at least a 90 degree angle at the bottom of the squat.

A2. Bench Jump Squat
Reps: 10
Rest: as little rest as possible
Sets: 3
Tempo: 10X0

Ground rules: again, to ensure you’re going low enough in the squat, complete a bench jump squat by tapping your butt to the box or bench before jumping into the air. If you don’t have access to a stable box or bench, you can complete bodyweight jump squat. Remember, in order for the rep to count, make sure your knees are bent at a 90 degree angle at the bottom of the squat. Also, be sure to give an honest jump off the ground.

A3. Push Up
Reps: 10
Rest: as little rest as possible
Sets: 3
Tempo: 1010

Ground rules: in order for the rep to count, during the lowering of the push up, your chest must tap or come very close to touching the ground.

Beginner modification: if you can’t do 10 regular push ups, complete 10 incline push ups with your hands on a stable platform, such as a box or bench.

A4. Clapping Push Up
Reps: 10
Rest: as little rest as possible
Sets: 3
Tempo: 10X0

Ground rules: to complete the clapping push up correctly, your chest must tap or come very close to touching the ground. Then explode up by lifting your hands off the ground and clapping them together while in the air.

Beginner modification: if you can’t do 10 clapping push ups, complete 10 incline clapping push ups with your hands on a stable platform, such as a box or bench.

A5. Pull Up
Reps: 10
Rest: as little rest as possible
Sets: 3
Tempo: 1010

Ground rules: in order for the rep to be counted, you must go from a full hang to lifting your chin up over the bar.

Beginner modification: if you can’t complete 10 pull ups, complete 10 inverted rows.

Brad’s Total Workout Time:
4:11

Jessica’s Total Workout Time:
11:10
Jessica completed the workout using inverted rows, rather than pull ups.

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Follow Along Bodyweight Full Body Workout Challenge (150 REP CHALLENGE) | LiveLeanTV
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