500 Reps a Day for 2 Weeks Challenge 2016 – [100 Push ups, Pull ups, Dips & 200 Sit ups a Day]


– Hey, what’s up? My name is Mark from 12WeekAthlete.com and today in this video I’m gonna show you how you are able to transform your body in 14 days. Okay, welcome back! So this is my 500 rep challenge. ^I’m doing 100 pull-ups, ^100 push-ups, ^100 dips, ^and 200 sit-ups ^for the next 14 days with no breaks at all. ^No rest days, nothing at all. ^Now, why am I doing this? ^Because I want to challenge myself ^and see what can I do personally ^in the next 14 days. ^How can I change my body? ^So that was a little bit experiment I did and here’s a little sneak peak of how you can see, how that affected my body. It’s quite a dramatic change. Now this video sectioned in, you’ll see me taking my body measurements and so on before I go on this journey, then you see my, then you see my little bit of workout section, then you see me taking the body measurements after I have done the 14 days and then I’m gonna compare both next to each other. So you can actually really visually see the difference. If you want to skip ahead down in the description box below I tagged them, the each section you can go there right now if you want, but I urge you to please hit the Like button. I want to make sure this video gets as many likes as possible and shares and so on. Because it is quite astonishing I think what you can achieve in just two weeks time. Yeah, if you haven’t subscribed yet, here is the subscribe button. Punch that one now and enjoy the video! Okay, welcome back! Now live at my testing studio, what I mean by that, I am gonna be showing you my upper body, seeing what state I’m in. We are gonna do my weight and my body fat percentage before I head into the 500 rep challenge for 14 days. So, here we go! Let’s have a look! Alright, so I hope that was enough to see sort my body shape right now, we’ll see what happens in 14 days. Okay, so now I’m gonna take my weight. I’m just gonna put that scale on the floor and so you can hear it work. (beep) (beep) There you go. Ready to go. So stepping on it. (beep) Okay, so I am, as of right now. You can see it. 91.7 kg. That’s my starting weight and so we’ll see. Alright, so I’m using the Skulpt body measurement, body fat measuring tool to figure out, how much body fat I have right now before staring this 14 day challenge. And the way it works, you just you know, you hold it on three points, because we are doing the three point test in here. You can test every single muscle, but that’s gonna take too long so we’re just gonna test three areas which gonna be triceps, the abs, and the quad. And based on that it’ll give us the overall body fat percentage. Now, I can’t hold the microphone here all the time, so I’m gonna clip it on to my shorts. Hopefully you can still hear me and so we are gonna start. All you need to is you need to press Measure, now we go to Quick Test, and let’s do this. So what you need to do is, here we’ve got them a lot of sensors and they need to be sort of wet to be able to take the body, body fat measurement. So now, all you do is you just hold it here, press it on there, press the Begin button first. Begin! Okay. Hold it. I can see it’s doing something. That came up with 9.3% body fat on my triceps. So, then you say Continue. Now we do right abs. Again make sure it’s nice and wet here. And so, hold it there. Pushing it down. And that says 8.2% body fat. And now we go to the quad. We need, I always forget, you need to press Continue. So Continue. Continue. And right quad, pushing it down. That says 8.6% body fat. Now you need to press Continue. I’m gonna come up and see this. Continue. And now it says the overall body fat percentage is 10.1%. 10.1%. That’s where we start, where we stand. And so we’ll see what happens. See in a bit. Okay, so this is me doing the actual workouts now. The thing is I missed filming the first four days, so this is already my fifth day of training. What I can say is that I was massively soar after my first and second day. It obviously was such a, you know, hard workout to do and I needed actually time to rest in between. So my very first workout took me around 45 – 50 minutes to complete. I had loads of rests in between all of these exercises. The way I broke it down was I started off with 40 sit-ups, then I went to do 20 push-ups, then I did 20 dips, as you can see here, and I did them in lots of 10’s, so after 10 I shook, I need to shake my arms out a little bit. Because I do want to make sure that my form was correct. After that I went into pull-ups I did again 10 and 10, so 20 pull-ups and then this whole thing five times and that took me, like I said, 45 minutes the very first time I did it and then later on the last day I was able to do it under 30 minutes. So a huge improvement in terms of my body adapting to the sort of stress I’m putting on it. Now what I will say, if you ever this, if you want to do this yourself, you will need to warm-up properly, you need to make sure that your joints, especially your shoulder joint, because you are putting so much, you know, pressure in terms of pulling and pushing motion on that joint. You need to make sure that, that’s warmed up properly. I would recommend do go on a running machine or you know get your cardiovascular system up a little bit, I put running. And yeah then do a lot of you know rotational exercise for your, for your shoulder joint. And here you can see me rest, because I do needed some time off in between. Now you can see me doing the push-ups, I think this is the 10th day now, or something, so it’s getting already a bit quicker. And you know, I’m able to push through much easier without any rest. Now what I will say is that it’s not about any sort of you know, how you do the exercise, in terms of lowering yourself on a count of three and pushing motion on a count of one. You know, just do the reps. You can do them fast, you can do them slow, whatever you want to do them, but make sure the form is correct. That’s really the main difference but the terms of time under tension or speed is irrelevant for this challenge. Yeah, another thing I wanted to throw in here is I used chalk for my hands a lot. You can see that here when I do the pull-ups my, it is just better for grip purposes, and also I’ll, you know, after I finish with the pull-ups, I’m gonna show you my actual hands and how they adopted to this sort of stress you put on them. And that’s very normal that your body adapts, not only in terms of muscular adaption or adaptation process, your joints, your tendons, everything adapts, and especially your skin. Okay, let’s have a look at how my hands adapted to this whole process. I’m gonna try to zoom in and that you can see this. There we go. You can see these bumps here on my hand and on that side as well. That sort of normal for guys who lift, obviously, but I’m gonna try to get a bit closer. So this is an accumulation of skin which get used to sort of the pressure you are putting on it and it’s very normal that you get that. The problem is though that when you, when you don’t do anything with it. You need to basically cut that off with like, like a knife or something, something specially you can do that with. Because if you don’t that this will get bigger and bigger, and bigger and then at one point if you do a pull-up or whatever sort of pulling motion this might actually rip off and be very, very painful. You’ve seen it probably in some videos or maybe your friend has had it, or you might have not seen it then you have been quite lucky, because it’s quite ugly actually. But one other thing I would recommend is to use chalk, you can see that in the videos before, that I was using something white to put my hands in. It just takes all the moist away from your hand, you have like a solid grip and you are able really, you know, focus on just the pulling motion. Yeah, that is all I wanted to share. And let’s continue. Okay, 14 days later we are here again. I’m gonna show you my body again like we did before then we are gonna do the weight and we are gonna do the body fat. So let’s jump right into it. Okay, so I hope that was enough to see sort of my, my little transformation, so you can see, I mean visibly see that I have lost weight. I can feel it in my clothes I’m wearing and stuff, but we are gonna see how much fat I actually lost when we’re gonna do the body fat percentage. So we’re gonna do the weight now. Okay, let me jump on the scale and I’m using the same scale I used before. Here you can see that one. You know, same one. I’ll put it down, press the button, and now I’ll jump on it. (beep) Here we go. (beep) Wow, that’s crazy. Have a look. 87.1 kg. ^87.1 kg. ^That’s crazy! ^That’s a massive loss, I started with 91.7 to 87.1. ^I will gonna put the stats down any way in a second. ^Okay, next one we’re gonna do is the body fat. ^I’m gonna clip this again to my pants like I did before, so we can see what’s going on. We use the body Skulpt to measure my body fat again, and let’s start by measuring the body fat on the triceps. So here we go. Hold it. Okay! Then we go Continue. And now next one is gonna be the abs. Alright. And the last one is gonna be the quad. So let’s see what we have there. You can’t see that but trust me I’ll press it on my quad as good as possible. And here we go. Okay. ^And this is my overall body fat percentage. ^7.9% body fat, ^which is ridiculous, this is crazy. ^In two weeks time I lost ^2.2% body fat. Well, you know. I’m happy with that. (laughs)

100 thoughts on “500 Reps a Day for 2 Weeks Challenge 2016 – [100 Push ups, Pull ups, Dips & 200 Sit ups a Day]

  1. Such BS. Patience is the key… screw these 2 week programs. Just try to be consistent and eat right and you will see real results over time

  2. dude – you got the nicest furniture and interior design 🙂 what a nice home you live in! __

    haha – thank you for your videos – good stuff 😉

  3. Hey Marc! I like your channell and this challenge. This is Day 6 of the challenge, almost a week already and I feel and see a good change. Thank you for your videos. I'll let you know how do I feel after 14 days.

  4. Hi Marc! Thank you for the nice video! I just wanted to ask you what you think about this Skulpt body fat measurement tool? Do you think it is accurate? At least in measuring some kind of trend.
    Thanks, Paul

  5. Hey Man! Great Results! I want to do the same and I have one question: Did u have a deficit from ur kcls? And when, how much u went under ur normal kcls? sry for my bad english, I am from ge 🙂

  6. Great inspiration. Trying this myself at the moment… just halfway through and so far I can keep it up. No real way of measuring body fat consistently but I can already see some improvement.

    Watching the rest of your videos, loving the channel. Keep up the good work.

  7. Challenge done! I feel tired but I also feel that I can continue. I see a great improvement. Thank you for the inspiration Marc, you showed me a new way to train and it's more effective than using machines or weights. You inspired me to look for more info and I'll actually start doing calisthenics. Take by granted that I'll do your 1000 reps challenge soon. Thanks and keep up the good work!

  8. Man, I greatly respect your result, but I think "before" was better, kinda more healthy. No tendons stick out, not thoughts you are hungry.

  9. I'm going to do a moderate version, base on my work schedule and my weight . …
    25 pullups
    25 dips
    25 pushups
    100 situps
    will add
    25 calf raises
    25 squats
    3sets …. for 2wks.

  10. Hey i have more or less 10kg of fat in my body and i would like to do this training obviously with a hypocaloric diet, are these exercises good for my objective(loosing weight).

  11. Hey Marc I love this routine, I'm gonna try to do this challenge, promise. I want to ask you something, I really like how shoulders muscles look, but mine don't seem to pop up the way I would wanted, I think is because I have a much more prominent triceps and biceps, so I have increased reps and lower weight for those, still could you please recommend me some good exercises to accomplish my shoulders dream? thanks in advance!

  12. I found you through @garyvee some how and I tell you I've been impressed by your videos! Going to do some of these challenges myself 👍🏼

  13. Great videos just watched the 1000 rep challenge. Very detailed information and I will definitely try this challenge as well. I will document my results hopefully I can look like you, you'll definitely be my inspiration for this.

  14. I‘m doing your 14day 500 training, it's day 3 now , pretty cool! Muscle really sour today but so far so good! Thank you very much!

  15. I do 120 squads, 110 pushups, 100 situps, 40 Dumbbells with each arm, 80 Dumbbells with both and 120 Jumping Jacks. Does it count as 500 reps? I devide it into 3 and a half sets, and do it for about 40 minutes. Today is day 4, and my muschles are really really sour…

  16. And I eat 2 cup cakes for breakfast witch is about 600 Kcal i guess, and a cup of coffee. And no luch, but a cup of coffee like you said to keep away the huger. And maybe an apple and a banana in the afternoon. And according to your video, I have 200g of chicken and 100g of pork and some vege for supper. Is it too much cal for the 500reps a day?

  17. Also, I work from 10 a.m. to 6 p.m. during which I have no time to do exercise. So I do the 500 reps at night around 10p.m. and finish in about 40 minutes. And i also do 1 set in the morning before i leave for work. is it good?

  18. Hey I'm gonna try this. My question is…especially with the pull ups…If I can't bang out 100…how do I keep going? Should I complete it in 10 rep sets?

  19. When you do this….will this help you gain muscle mass? I am almost 18 yrs old and weigh in at 120 pounds and am about 5'5 or 5'6….any help is appreciated thanks!

  20. Hey Marc, can the dips and pull ups be replaced with another exercise? the reason being I don't live close to a gym and have no place to do those exercises. Please do respond.

  21. Ive been doing this workout! Today has been my 11th day and i can already see a significant change in my body (mainly shoulders/chest/abs). I have been working out for 5 years and this is the most significant change in my body over a short time ive seen. thanks! feel free to ask questions btw

  22. Happy Holidays!!!!!,

    Cody,i have made the moderate challenge and it has WORK!!!!!

    my pants size has dropped from 42 to 38…..have yet to get on the scale.
    i did include 64 mins in the treadmill before starting the workout exercise. …

    by February 8th,2017…..i will get on the scale.

    plus: my eating has change ….i eat before 7pm and have included fruits and vegetables to my daily meal takes. no fast food restaurant

  23. reading these comments, this workout is not to lose weights but to create the base muscles that lifting weights will not build for you.

  24. So you lost 4.6 KG total. Looking at your body fat %s, you lost 2.4KG of body fat. Therefore you still lost another 2.2KG elsewhere, either muscle or/and water.

  25. Does this prove that you dont need to rest 1 or 2 days to see growth of your muscles? I like how this workout addresses both cardio / strength at the same time! just LIKED and SUBSCRIBED. excellent work 🙂

  26. +Marc Dressen Personal Training your video inspired me to do this14 day Challenge myself. Now on day #8 but the Sternum pain from dips appeared as of day #4 and now became unbearable. What exercise would you advise to replace dips with? I was thinking about " decline " standing cable push downs.

    thanks and keep up the cool videos!

  27. I just completed my 2 week 500 rep challenge and here is what I did. 200 sit ups 100 push ups 100 pull ups and 100 squats. I feel a lot better and look a lot better. Now let's see if I can do the 100 rep challenge!

  28. Thanks bro for the video. I had my first session today. As my abs are weak at the moment, I lowered the number of reps of sits up, same for pulls up. I did:
    ( 30 sits up / 20 push ups / 2 x 10 dips / 2 x 7 pulls ups ) all this 5 times, in 44 minutes.
    The pull ups were fairly easy compared to the rest so I may increase to 2 * 8. The most difficult was clearly to go from push ups to dips, I had a hard time on the dips (push ups are easy to be honest but they do pump some energy). Curious to see how it will go in two weeks time. Thanks again for the tips.

  29. I am curious to understand the impact of consecutive day after day exercise like here – shouldn't the body need / prefer recovery? Is doing it on successive days counterproductive (especially given this huge volume of reps)?

  30. How is it if i do the Reps during all day? for example 50 push ups and 100 situps in the morning 50/100 in evening. pullups then during my workout in gym same as dips. Would it lead to the same goal`?

  31. When you realize though your old you've been doing it wrong this whole time and the reason why your lats won't grow is because you arnt going full range of motion:/… Ha "doing the exercises right is most important" when your not doing it right

  32. Well the results of this challenge will depend mostly of you nutrition. If you eat in a caloric deficit or in your caloric maintenance zone, you will lose weight and get ripped. On the other hand, if you eat in a caloric surplus you will gain weight and build muscle but also accumulate fat. My point is that no matter the challenge your body will change based on your nutrition mostly. That change is actually your body adapting to the caloric change.

  33. Damn son, I did this on the beginning of the year, lost 5kg, then throughout the year I got +8, and now I am starting it again!

Leave a Reply

Your email address will not be published. Required fields are marked *