The "500 Rep" Bodyweight Workout! 

my left ear enjoyed this video

Dude behind you is fucking strong. Pull ups with that bodyweight, DAMN.

"I like to do sets of 1000" - camera cuts at 3.

more workouts by this dude, one of the best ones on this channel.

I whish i could get my self motivated to start working out insted of only watching ppl working out xD

I respect the dude in the back. I love seeing people who try to make a change in their life.

3:38 guy in the back does my type of workout

at least this man is out there doing something positive that he loves, while trying to help others. Why so much negativity?

I would LOVE to see Sergio knock out 4 sets of 25 pullups in the manner demonstrated here. (no editing) His form is excellent, he goes through the full range of motion, and he even holds the top which is great... ... but I have a very hard time believing he can perform 4 sets of 25 (no kipping) along with all the other exercises within 20 to 30 minutes. I've searched all over RU-vid for someone who performs such a feat. I'm not hating here... I just don't think it's possible.

I started working out again in June with this workout as my goal... and I officially accomplished the 500 rep workout goal today and I never felt better.

this is such a cool area to train on

I like to see the guys in the background who are at the beginner level who have made the desertion to put in the work to get it done, It's all about making a decision to put in the time and work to meet short term goals for longterm gains. "DISCIPLINE!" is the key to success. It's easy to sit a home and watch TV while eating doughnuts but very hard to remain discipline and dedicated to this lifestyle and put in the work and sacrafice needed to transform your body and mind. I really appreciate your Discipline...

nice one man... straight rep push ups and then dips... man you are freakin strong!!... currently im on 200 push ups a day.. 40 my max straight push ups

'however you get it, it doesn't matter. just do it.' Amazing before and after.

Great video you are targeting all muscle groups. I been weightlifting all my life just realized am not that good at these body body lifting exercises . Started last week wiil now do 90% percent body lifting and 10% weight lifting. You really dont need the gym to look good

You're an absolute beast, and very inspirational... 500 here I come...

should the push ups really have such a small range of motion?

i respect you for being one of the only fitness ppl on here showing ppl simple things they can do to get in better shape for free... most would have charged you 49.99 to tell me shit that's common sense...

I would rather work on full range of motion than half reps... Just my opinion though.

I have been alternating this workout and running every other day and it's been great. Monday, Wednesday, Friday run 5 miles and Tuesday, Thursday, Saturday do the 500 Rep workout with Sunday as an off day it got me in great shape quick.

My one question is: Where the fuuuuck is that awesome beach gym you're at? So jealous. Keep up the good work man.

After watching your video I now want to start working with my own body weight I will always love the weights but I think I'll add your program in there also thank you for sharing

Thanks Barstarzz, i have learned so much bodyweight workouts, information from you. Ps: this guys pull up and dip form is very good, but push up is not full range of motion

random guy at the park told me about this, thanks a lot dude!!

Looks mad cold out on that beach there... That beach with that white sand, with palm trees and sun shining. Hopefully that hat kept him warm

I did this with my brother and it felt great. We primarily weight lift heavy, but this was a good switch up. The only differnce we changed was my brother did 50 pullups and I did the full 100, he is 14 and I am 16.

If you wanna get his size,you gotta be able to do 50 consecutive one arm one leg push ups with perfect form with each arm,20 one arm pull ups with perfect form with each arm,front lever hold 60 seconds and 50 full rom handstand push ups between chairs,and 70+ pistol squats in a row with both legs.

Man, nice workout! I want to do this workout, but I will start by the half (250), and try to increase more and more, thanks for the video and for the motivation! Peace!

This video made me think.. why is he wearing a hat like that in this weather with his shirt off.

only a year ago?? wow, that's a beautiful transformation.

On year ? Some serious change

Good work man. That's a great fitness level. One thing I recommend is work on full range of motion on those push ups. Chest touches and full extension of the arms.

One punch man!

I've been doing something similar since January 1st. I call it "my big 5". I do 100 pull ups, 100 push ups, 100 dips, 100 squats, and 100 lunges. I do sets of 10 of each exercise. Pull ups, lunges, push ups, squats, dips. Rest 30 to 60 seconds and repeat. It's a great body weight workout and I was quite surprised at the amount of endurance that it took when I first started.

those pushups didn't look like they had great form honestly..

THIS! Is Calisthenics! Basics are the foundation.

That is some proper form at 03:45 on a pull up bar :D

I did the challenge, along with biceps and abs. Took me 3 hours in total for it all but I did it. 5 sets 20 reps each

Palm trees, sand, and sun in the background, and he's wearing a toque. Very odd.

You did that in a year. In ten years I have not managed to get to this standard. This means you are 10 times better than me. I am happy with my ability, but this shows how much more I must push to achieve!

Why the fuck is he wearing a hat?

That workout is off the chain! Big ups to you man & to Barstarzz of course.

goes to show that even with shit form, you can get a great body :) the important thing, is to do something :)

I do 400+ rep workouts with weights ranging from 20 dumbbells to 30 dumbbells and I hit 2-3 miles running man these workouts gives you that amazing physique and strength

Why is he wearing a beanie and no shirt?

GOOD SHIT SERGIO! Chest A LITTLE closer to the ground for your push ups though.My enlisted buddy gave me a hard time for doing exactly what your doing.I was pissed at first,cause I invested a lot of time doing them incorrectly,but it made a HUGE difference at the end of the day. Congrats!

Pausing @3:39 cuz I know my man in the background is not going to do a pull up.

I like this. he knows what works for him. basically, it's 100 reps of whatever you can think of.

good stuff man!

Calisthenics is the toughest workout for myself. Your own body weight is a monster and definitely a great way to cut..........along with a good diet! I am currently working on wide grip overhand pullups. Diet is my killer!

Damn I wish the city would put in a tiny workout area at one of the parks around town. I decided to workout outside one day at a local park and I got the ranger called on me.

The backdrop/background is south beach aka sobe. Miami beach, Florida on Ocean Drive. That's the scenery behind him.

dude in the background..hahahaha!!!

I like the warm weather aspect. Where I am there are no bars on top of that and I actually like the bars entirely.

Started the 500 and all i can say is my arms and chest have never been fuller, can you do this workout 6 days a week or would be pushing it too hard ?

3:46 the guy was like: nah i prefer tacos

THIS GUY HAS 0 FORM IN THIS VIDEO!!!

this dude is owsome.all this coments are from people who never workaout in they life..greath job

How could he wear that beanie hat in South Florida weather?

If you want to mix up the ab when hanging from pullup bar, bring knees up slow, then kick your legs out straight on the descent, it really pulls on the abs.

he only does calisthenics?

Awesome! !!!!!! Best work out Ever! Simple but Effective! No money No Gimmicks! Just what I needed! !! Complete full body work out thank you Very Much for this video! !!

A lot of critics on RU-vid I see. Hilarious!

You're a beast bro! I still have 10 months to go. I gained 12 pounds in 2 months from calisthenics. The best workout ever! P.s. It doesn't matter how you do the push ups the only thing that does is if you push it till you can't push no more.

Not to be cocky or so but those pushups look terrible...

proper dead hang pull ups.... 25 in a row in very impressive.... 100 total is mental.

I wish I could do a pull up...

I've worked out at this park before. Not many better feelings than getting your pump under the sun and hitting South Beach.

bad push up form

All right Sergio, let me have a request: please make a video of your 4X25 pull ups, and put it here, without cutting. I wish to see that! thanx.

whats with the hat?

I have yet to complete this workout but here is my latest attempt: 100 squats 60 pull ups 60 dips 60 push ups 60 knee raises. 340 reps total. I hope to complete the 500 before July.

To bad 13 year olds like me (echomorphs) can't build much muscle from calisthenics. When I first started I could only do 10 pushups now 8 months later I can do 75 in one set. Even if I was to do that everyday I would only gain muscle endurance.. And unfortunately that's not my goal. My goal is to build muscle mass and strength. So now that I've started lifting weights persistently I've seen quicker and more prominent results such as .. Muscle mass, strength , and more definition. So bye bye calisthenics only because within three months your body gets used to it and you stop getting mass gains .

The power of eating right and cardio.

This looks like the "perfect" overall workout...No excuses...Awesome stuff, bro.

The guy with the black cap got motivated too. :)

i'm loving that beard and the one hand pull up. keep up the good work you look great. you are proof that deciding to make a change makes all the difference.

Working out on the beach in Miami, Florida? Dude you are lucky. Good workout.

you should complete your workout with lunges and claf raises, i'll try this (1year of this you look crazy!) beastmode

Nice hat, definitely helps to keep warm while working out on the beach.

Great workout man. I was doing 50 of each (pullups, dips, bicycles, lunges, squat and abdomen crunches). You just convinced me to do double that.....

all of these people hating on this guy I guarantee you none of you people are in nearly as good of shape as this guy is he is a beast and I would kill to be in as good a shape as he is quit hatin

30 minute workout and you're a fucking beast man...i wish i had half that physique!!

that is really nice. i wish we had such clean beaches with workout bars. anyway i enjoyed watching the video coz it inspired me to make a change.

Hell yeah, 20 minutes and done, great vid!

This is awesome work out I have ever seen. Keep updating the latest the latest !! Just love. This is what I call work out...

Dayum! This routine is no joke.

so i saw this channel ... shredded texas. .... he wants to help aswell, and motivate people ..... And hes doing it from the very beginning .... and he looks thinner now and muscular .... i think you two should have a dual, a match, a challenege ... shredded texas and you

Respect .You are much stronger and have more explosiveness than a lot that lift only iron.You target whole body except calves I think.

my new workout, after I master this I will graduate to weights.

Beast. I'm going to start doing this in the gym. So sick of waiting for the free weights. Racking up the bar etc. Do this work out then jump on the rowing machine and hit heavy bag.

I feel inspired to do these exercises! I mostly do bodyweight exercises but not with a bar.

When you complet a pushup your chest should touch at the bottom. If you cannot get use to that, do hand release pushups. At the bottom, lift your hands of the ground.

500 almost-rep workout x) And I don't hate because you are in great shape and doing awesome work, I'm inspired. But dude, don't say 500 reps if it's not 500 reps

Legend says he progressed now he is wearing winter clothes during summer and does 5000 reps.

I'l do 25 of each and call it the 125 rep workout. Gotta start somewhere!

Good work changing your life around Sergio!

There is a big problem with this workout : it has made sacred the number 100 for no reason. Why should someone try to reach the 100 number of repetitions? Every exercise from the 5 different exercises he shows , has a different degree of difficulty. So for all you that watch this video ,just ignore the number 100 , and do this : do the first exercise until failure (meaning to do your maximum number of repetitions you can do in correct form , so if you start loosing your strict form then consider that you are done) , lets say that you do 12 reps on pullups , rest 1 min then you will manage to do only 10 reps , rest 1 min , do again the maximum you can , that now may be as low as 8 , rest for 1.5 min and do 6 reps (your maximum should be that low at the final 4th set!). Then continue with the next exercise. For example you continue with pushups , and your numbers may be something like 40,38,35,30. I mean , when I reach the level to be able to do a total 100 pullups (in 5 sets , like 24,22,20,18,16 ) , why should I do only 100 pushups when I know that I will be able to do something like 55,52,48,45,40 in 5 sets ? I know that I will be so strong , that my maximum reps will be around 50. As a conclusion , and by estimating through liner projection , I suggest that the goal numbers should be around : 100 pullups/chinups , 250 squats , 300 pushups , 150 L leg raises, 100 dips. The order is important , I took care to alternate exercises from uper-body/arms with feet/core(abs). So do not pay attention to what this guy says , only envy the nice beach he is in!

this dude is jacked as fuark!! all bodyweight? in one year? this is my upper body goal... natty?

Bad hair day ha? great day for calisthenics yeaaah