A few days ago, I saw a "super perverted" plan on BB.com. It consists of 8 movements, each movement must be done 50 times (50 times continuously...), and a total of 400 times of training volume will be accumulated in one training session.

Although the movements in the plan are not difficult, they are very intense! The author also mentioned that you can rest between actions, but just by imagining it, it still feels scary! (It’s a pity that the author didn’t show the actual video to scare us)

However, because the movements are not difficult, the training effect is quite comprehensive. Considering that some readers may like this training plan, we have adjusted the plan to make it more user-friendly and recorded the practice with Addy. Provided for your reference!

This is the original plan

50 push-ups → 50 jump squats → 50 reverse rows → 50 jumps left and right → 50 dumbbell presses → 50 dumbbell squats → 50 dumbbell pulls → 50 push-ups

This is what the improved plan will look like

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Push-ups for 20 seconds → Rest for 10 seconds

Jump squat for 20 seconds → Rest for 10 seconds

Reverse row for 20 seconds → Rest for 10 seconds

Jump left and right for 20 seconds → Rest for 10 seconds

Dumbbell press for 20 seconds → rest for 10 seconds

Dumbbell squats for 20 seconds → Rest for 10 seconds

Lift dumbbells for 20 seconds → rest for 10 seconds

　Push-ups for 20 seconds → Rest for 10 seconds

　Push-ups

Push-ups may seem simple, but in fact they require the cooperation of many parts of the body, such as the width of the hands and the direction of the elbow joints. These are all details that should be paid attention to when doing push-ups.

Place your hands near the chest line, draw in your abdomen, pinch your buttocks, bend your elbows, and bring your body close to the floor.

Then push up with both hands and return to the starting position.

Jump squat

A type of plyometric training that can use repeated jumping to improve the explosive power of the lower limbs. Priority should be given to maintaining the quality of the movements for each jump and landing. If the lower body cannot be loaded (that is, jumping randomly), you can stop jumping practice.

With your feet slightly wider than shoulder width, squat naturally, keep your upper body straight, and place your hands on both sides of your body as assistance.

Jump with both feet off the ground and move your hands upward.

When landing, make sure your ankles, knees, and hip joints are all in the ideal position, and your hands will return to the starting position.

Rowing in reverse direction

The reverse row, which combines back, biceps, and core stability, is a very solid whole-body training movement. Even with years of training experience, Addy said this move is not as easy as imagined.

Adjust the barbell to about the same height as your butt, lie down, grab the barbell with both hands, use your heels as a support point, stand up and tighten your body.

Clamp your back, bend your hands, and bring your body close to the barbell; return to the ready position.

Jump left and right

Jumping left and right can train our agility in moving left and right. This is a very practical and simple training for most people who rarely perform side training.

Grasp the weight training chair with both hands, and your body first falls on the side of the weight training chair. Jumping to the left and right repeatedly.

Dumbbell Press

Unlike the barbell press, which restricts the movement of the shoulder joint, if the muscle strength is insufficient and the flexibility is not good, it may not be possible to train. On the contrary, the dumbbell press can help you find the angle of movement that suits your shoulder joint, and at the same time train the stability of the trunk and strengthen the muscles near the shoulder joint.

Hold a dumbbell in each hand (dumbbells facing forward) on your shoulders.

You can use a little lower half drive to do presses. Push up hard and lower down gently.

Dumbbell Squat

Compared with barbell squats, dumbbell squats can reduce the pressure on the spine to carry the bar. However, because the weight is carried in the front, the hands need to support the weight, so when choosing the weight, you may have to give priority to the weight that the hands can bear.

Hold a dumbbell in each hand (elbows facing forward) on your shoulders. Keep your feet slightly wider than shoulder width and keep your body tight.

Push your butt back, squat down, straighten your back, squat to the bottom (you don’t have to squat to the bottom, it depends on your personal ability), then push your butt up, and return to the ready position.

Dumbbell Pull

Use a dumbbell in one hand for support. In order to prevent the round bar from rolling and becoming unstable, it is recommended to use hexagonal dumbbells for training, which is safer. If you are worried that holding the dumbbells on your wrists for support will produce too much pressure, you can also directly support the ground with your palms, which will feel safer.

First make sure the three-point support is stable enough.

Then pull the dumbbell in the other hand toward your waist, and repeat.

Note: This plan is for reference only, and it is not recommended for novices to use this plan for training. If you are not sure about the training content, please do not try it easily. Please warm up thoroughly before exercising. If you feel uncomfortable during exercise, please stop training immediately!