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The 450 workout is a metabolic conditioning workout that includes continuous movement. The purpose, much like interval training, is to go as hard as you can – except there’s no planned rest. You just go.

Sounds fun, right?

I’ve coined this workout the “450” workout because it includes 450 repetitions of movement, which is kind of a big deal. To perform the workout, you’ll need a jump rope, and an open space to do the walking lunges. If you don’t have a jump rope or need to get the workout done in a small space, you can simply complete the jump ropes with an imaginary jump rope, and do forward lunges instead of walking lunges.

In other words, you’re out of excuses.

Because this workout is front loaded with repetitions and includes all lower-body movements, it may (most definitely) feel a little draining in the beginning. As a result, it’s best to focus on continuous movement as you’re getting through the sets of 50. I find the mantra “Just keep moving” seems to come in handy.

450 Workout (do-anywhere style workout!) - Coconuts & Kettlebells

450 Workout

Instructions: Perform the designated number of repetitions for each exercise before moving on to the next set of repetitions. So, you’ll perform 50 jump ropes, 50 walking lunges, and 50 air squats, and then move on to 40 jump ropes, 40 walking lunges, 40 air squats – and so forth. Perform the workout as fast as good form allows.

Warm up: Perform at least 10 minutes of Dynamic Range of Motion movement. Then, do 3-5 repetitions of each exercise below.

The Workout:


Jump Ropes
Walking Lunges (1 rep = 1 lunge)
Air Squats

Cool down: Stretch and foam roll.

Newbie to the Workout Scene? Start here!

Instructions: Begin your workout at 30 repetitions. So, your workout will begin with 30 jump ropes, 30 walking lunges, and 30 air squats, then you’ll move on to 20 jump ropes, 20 walking lunges, 20 air squats – and then finish with the sets of 10. Perform the workout as fast as good form allows.

Want more workouts like the one above? Check out my other sprint workouts, or functional fitness workouts.

Live empowered,

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