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500 Degrees - 30 Day 35 Minute 500 Calorie Challenge

500 Degrees - 30 Day 35 Minute 500 Calorie Challenge

30 Day RECHARGE Challenge
Level: Advanced-EXTREME
Time: 35 minutes
6-7 Days Per Week
Equipment: Dumbbells, Mat, Kettlebells, Pull-up Bar and Jump Rope

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500 Degrees - 30 Day 35 Minute 500 Calorie Challenge
  • 500 Degrees 30 Day Workout Calendar.pdf

    1.34 MB

  • 35 Minute 500 Degrees Full Body Initiation Workout - 500 Degrees #01

    Estimated Calories Burned:
    245-512

    Equipment Needed:
    Dumbbells & Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - 180 Tri-High Knees
    02 - Push-Ladder Pop-Ups
    03 - Hi-Low-Hi Squat Hops
    04 - S2S Tap Drive Sprints
    05 - Hammer Crunch Swing Press
    06 - Hustle Tap Burpees L
    07 - DB Neg...

  • 35 Minute COMPLETE Upper Body Workout w/ Pull-Ups - 500 Degrees #02

    Estimated Calories Burned:
    162-334

    Equipment Needed:
    Dumbbells + Mat + Pull-up Bar

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - Non-Stop Push-ups
    02 - DB Chest Press
    03 - DB Pull-Overs
    04 - Wide Pull-ups
    05 - Chin-Ups
    06 - ISO Row Flys L
    07 - ISO Row Flys R
    08 - Heavy Kneeling R...

  • 35 Minute Full Body No Equipment Pyramid BURNER - 500 Degrees #03

    Estimated Calories Burned:
    258-538

    Equipment Needed:
    No Equipment + Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    Circuit 01:
    01 - 15 - Half Juggler Sprints
    02 - 30 - Jack In the Box Squats
    03 - 45 - Stork Tap Twists
    04 - 60 - F2B Squat Tap Inch-Backs
    05 - 45 - Tri-Climb Twists
    06...

  • 35 Minute Stacked Strength Dumbbells Pyramid Workout - 500 Degrees #04

    Estimated Calories Burned:
    194-390

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    This workout follows an A, A+B, A+B+C, A+B+C+D, A+B+C+D+E Format

    Warm-up

    Complex 01:
    01 - Dual Lift Burpees
    02 - Dbl Press Thrusters
    03 - Side Lunge Pulses
    04 - Pike-Back Push-u...

  • 35 Minute Full Body Low Impact No Equipment Workout + Burnout - 500 Degrees #05

    Estimated Calories Burned:
    278-489

    Equipment Needed:
    No Equipment + Mat

    Level:
    Intermediate-Advanced

    Workout Breakdown:

    Warm-up

    01 - Side Jab Abs L
    02 - S2S Ground Worms
    03 - Side Jab Abs R
    04 - S2S Grounded Burpees
    05 - ISO Dive-Bombers
    06 - 1-2 Tap Crunch
    07 - Seated Corenadoes
    08 - Tri...

  • 35 Minute COMPLETE Lower Body Workout - 500 Degrees #06

    Estimated Calories Burned:
    273-481

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - 4-2-1 Tempo Squats
    02 - Half Whole Pulse Squats
    03 - Stack Pulse Squats
    04 - Slow Bulgarian Lunges L
    05 - Slow Bulgarian Lunges R
    06 - Clamshells L
    07 - Clamshells R...

  • 35 Minute Full Body Deep Stretch Yoga & Recovery - 500 Degrees #07

    Estimated Calories Burned:
    96-153

    Equipment Needed:
    Yoga Mat + Broomstick

    Level:
    Intermediate

    Workout Breakdown:

    01 - Cat Cow
    02 - Rev Wrist Stretch
    03 - Wrist Flexion Stretch
    04 - Twisting Child's Pose
    05 - Side Stretch L
    06 - Side Stretch R
    07 - Kneeling Threaders L
    08 - Kneeling Threade...

  • 35 Minute Little/Long Cardio Strength Workout - 500 Degrees #08

    Estimated Calories Burned:
    227-452

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - 30 - 180 High Knee Tap-Unders
    02 - 60 - DB Clusters
    03 - 30 - Drive Kick Drive Side Knees L
    04 - 60 - Rev Lunge Curls
    05 - 30 - Drive Kick Drive Side Knees R
    06 - 60...

  • 35 MIN 500 MAX Reps Upper Body Workout - 500 Degrees #09

    Estimated Calories Burned:
    171-352

    Equipment Needed:
    Dumbbells + Mat

    Level:
    EXTREME

    Workout Breakdown:

    Warm-up

    01 - MAX Push-ups
    02 - Piston Curls
    03 - L2R Row Flys
    04 - Kneeling Rows
    05 - Quick Chest Press
    06 - DB Pull-Overs
    07 - W-Curl Pumps
    08 - Lawn Press L
    09 - Quick Half & Half Push
    ...

  • 35 Minute Light Weight Lightning Full Body Workout - 500 Degrees #10

    Estimated Calories Burned:
    245-512

    Equipment Needed:
    Dumbbells & Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - Switch March Press
    02 - F2B Pick-up Squats
    03 - Cross Climbers
    04 - Renegade Thrusts
    05 - Present Passers L
    06 - Side Lunge Drive Press L
    07 - DB Hold Sprints
    08 - P...

  • 35 Minute Hi-Low Abs Low Impact Strength Workout - 500 Degrees #11

    Estimated Calories Burned:
    273-481

    Equipment Needed:
    Dumbbells & Mat

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - W-Curl Press
    02 - Non-Stop Push-ups
    03 - HEAVY Kneeling Rows
    04 - Mechanic Squats
    05 - Side Lunge Goblets
    06 - Heavy DB Deadlifts
    07 - Alt Power Press Crunch
    08 - Russi...

  • 35 Minute SUPER Sweaty Plyo HIIT Hybrid Workout - 500 Degrees #12

    Estimated Calories Burned:
    245-512

    Equipment Needed:
    Dumbbells & Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - Skater Tuck Burpees L
    02 - DB Clusters
    03 - Skater Tuck Burpees R
    04 - Balance Ham Curls L
    05 - Suitcase Squats
    06 - Balance Ham Curls R
    07 - Mt Kick-Overs
    08 - Rene...

  • 35 MIN 500 MAX Reps Lower Body Workout - 500 Degrees #13

    Estimated Calories Burned:
    245-512

    Equipment Needed:
    Dumbbells & Mat

    Level:
    EXTREME

    Workout Breakdown:

    Warm-up

    01 - MAX Goblet Squats
    02 - Bullet Lunges
    03 - Squat Wide Side Lunge L
    04 - Half Whole Deadlifts
    05 - Squat Wide Side Lunge R
    06 - Quick DB Hip Thrusts
    07 - ISO DB Swings
    08 - In ...

  • 35 Minute Foam Rolling & Recovery Workout - 500 Degrees #14

    Estimated Calories Burned:
    NA

    Equipment Needed:
    Foam Roller + Yoga Mat

    Level:
    Beginner

    Workout Breakdown:

    01 - Neck Massage L
    02 - Neck Massage R
    03 - Lats L
    04 - Serratus Anterior L
    05 - Rear Delts L
    06 - Upper Back Horizontal L
    07 - Front Delts L
    08 - Chest L
    09 - Biceps L
    10 - Forearm L
    ...

  • 35 Minute Full Body Kettlebell HIIT Workout - 500 Degrees #15

    Estimated Calories Burned:
    245-512

    Equipment Needed:
    Kettlebell & Mat (Dumbbell Options)

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - Alt Snatch Burpees L
    02 - Hi-Low KB Swings
    03 - Alt Snatch Burpees R
    04 - Bullet Lunges
    05 - Hinge Row Press L
    06 - Saves By the Bell
    07 - Hinge ...

  • 35 Minute Triple-Double Tempo Arm Workout - 500 Degrees #16

    Estimated Calories Burned:
    159-328

    Equipment Needed:
    Dumbbells + Mat + Pull-up Bar

    Level:
    EXTREME

    Workout Breakdown:

    Warm-up

    01 - 30 - Jump Pulls
    02 - 45 - Standard Pull-ups
    03 - 60 - Eccentric Pull-ups
    04 - 45 - Lawn press L
    05 - 45 - Lawn Press R
    06 - 30 - DB Quick Push-ups
    07 - 45 - DB ...

  • 35 Minute Tabata Sweat Circuits Full Body BURNER - 500 Degrees #17

    Estimated Calories Burned:
    245-512

    Equipment Needed:
    Dumbbells & Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - Sprinter Burpees
    02 - Thrusters
    03 - Halo Lunge Hops L
    04 - Hungry Hippos
    05 - Halo Lunge Hops R
    06 - Bob & Weave Tucks
    07 - ISO DB Swings
    08 - Hi-Low Donkey Hops

    0...

  • 36 Minute 5 Minute Barbell HIT Complexes Workout - 500 Degrees #18

    Estimated Calories Burned:
    233-489

    Equipment Needed:
    Barbell + Mat (Dumbbell Options)

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - Clusters
    02 - Deadlift Rows
    03 - Hop-Over Burpees
    04 - F2D Lunges L/R
    05 - Dive-Bomber Hops

    06 - Bar-Lift Burpees
    07 - Alt Clean Press Lunge
    08 - S...

  • 35 Minute Cardio Core HIIT Workout - 500 Degrees #19

    Estimated Calories Burned:
    233-489

    Equipment Needed:
    Dumbbells & Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - Traffic Sprints
    02 - In & Out V-Crunch
    03 - Side X Abs L
    04 - Traffic Sprints
    05 - In & Out V-Crunch
    06 - Side X Abs R
    07 - Hello My Ladies L
    08 - ISO Press Tucks L
    ...

  • 35 Minute Triple-Double Tempo Legs Workout - 500 Degrees #20

    Estimated Calories Burned:
    170-353

    Equipment Needed:
    Dumbbells + Mat + Elevation

    Level:
    EXTREME

    Workout Breakdown:

    Warm-up

    01 - 30 - Goblet Squats
    02 - 45 - Hi-Low Goblets
    03 - 60 - Goblet Pulse Ladders
    04 - 45 - Rev Pulse Lunges L
    05 - 45 - Rev Pulse Lunges R
    06 - 30 - Quick Hip Thrusts
    0...

  • 35 Minute Full Body Deep Stretch Yoga & Recovery - 500 Degrees #21

    Estimated Calories Burned:
    96-153

    Equipment Needed:
    Yoga Mat + Yoga Strap

    Level:
    Intermediate

    Workout Breakdown:

    01 - Knee Circles L/R
    02 - Pull In Knees L
    03 - Pull In Knees R
    04 - Happy Baby
    05 - Supine Windmills L
    06 - Supine Windmills R
    07 - Cat Cow
    08 - Winding Cat Cow
    09 - Twisting Ch...

  • 35 Minute Full Body Hybrid KILLER - 500 Degrees #22

    Estimated Calories Burned:
    245-512

    Equipment Needed:
    Dumbbells & Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - LVL 4 Sprints
    02 - Switch Drop Burpees
    03 - F2S Power Lunges L
    04 - Step-Back Hop-Overs
    05 - F2S Power Lunges R
    06 - Stacked Foot Push-ups
    07 - S2S Hi-Low-Hi Sprints...

  • 35 Minute ABAB Upper Body Burnout Workout - 500 Degrees #23

    Estimated Calories Burned:
    171-352

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - Dual Hang Snatch
    02 - 8 Push Low Holds
    03 - Dual Hang Snatch
    04 - 8 Push Low Holds
    05 - In & Out Coil Curls
    06 - ISO Makers L
    07 - In & Out Coil Curls
    08 - ISO Maker...