The Paintona 500
Today you're going to feel the burn all the way to 500 reps with our Paintona 500 workout. This is a fun, high-endurance workout consisting of all 3 exercises. Modify each movement as necessary for your skill level, equipment, and how tired you are at the moment. In any case, try to reach the 500 rep goal.
| Photo | Exercise | Sets | Reps | Comments | Notes |
|
Alternating Overhead Press
| 10 | 10 | Use light resistance. Work in sets of 10, depending on the resistance. Your goal is to do a total of 100 reps before the session is over. Start with one set, then move on to the next exercise. If you feel like you can't do anymore, just raise your hands over your head without any resistance for each rep. |
|
|
Row
| 10 | 20 | Use light resistance and try to increase slightly as you go. Work in sets of 20 if possible. Your goal is to do a total of 200 reps before the session is over. Start with one set, then move on to the next exercise. |
|
|
Bench Press
| 10 | 20 | Standing/Laying Chest Press w/ bands or dumbbells, or substitute pushups. Use light resistance, working your way up slightly and then back down as necessary. Work in sets of 10 or 20, depending on the resistance. Your goal is to do a total of 200 reps before the session is over. After each set take a minute or so break and then start at the beginning again. Repeat 10/20/20 reps per exercise for a total of 10 rounds for your 500. Change the reps/resistance/rest as needed, but try to get to 500 for the day. |
|
|