You’re not always going to have time for a feature-length, multiple muscle group workout. And even if you do, you’re not always going to be in the mood for a two-plus hour concentrated sweat sesh. Sometimes, you just want to get in, push yourself to get your sweat on, and get out.
If you still want to get the work in without having to clock-in for longer than an episode of your favorite TV show, you’ll need to pump up the intensity. This workout from trainer Jeremy Scott does just that—and it only takes two exercises to get it done. The routine is simple, but don’t take it lightly. The parameters of the workout are definitely not easy.
The 50-2500 challenge uses one of our favorite full-body exercises, dumbbell thrusters, and stationary rowing on a machine to ramp up the burn. You’ll even be able to get the workout done at home, if you have the right gear. If you don’t have a rower, check out this pick from Concept2, or any of these options. For a larger range of weights at home, check out these adjustable dumbbell sets.
Scott’s directions call for you to complete 5 cycles of the two stations. Start with 10 dumbbell thrusters, then follow immediately by rowing 500 meters. Rest only as needed, because you’re on the clock—your goal is to finish the rounds as quickly as possible. For anyone doing the math at home, you’ll see how the workout got its name: the totals after 5 rounds are 50 thruster reps and 2,500 meters.
Scott provides some directions for anyone bold enough to take on the burn. If you’re advanced, you should be able to finish in 18 minutes or less. Intermediate exercisers should be able to manage 21 minutes or less, while beginners should clock in at 23 minutes or less.
If you’re worried about weights, Scott also gave some useful advice in his post caption. “I used 50lbs DB’s ~ please scale the DB to your ability level,” he wrote. “As always chase quality reps not just the clock ⏰ ~ form over time especially when using loads and of course when you row as well.”
Can you handle the 50-2500 challenge? Just be sure that you follow Scott’s advice, and take it at your own pace, no matter what the clock says. If you find yourself falling behind, cut down on the weight. If you need some more guidance on the thruster, check out our Form Check video below.