45

For my 45th birthday yesterday, I decided to make up and do this craziness. It took me 2.5  hours but was so much fun. t’s 45 exercises with 45 reps each (some for 45 seconds). Unfortunately, I do not believe this will take 45 minutes to finish so carve out a block of time.

Do all sets and reps of each exercise before moving onto the next exercise.

Split resistance into sets of 10-15 reps with 60-90 seconds rest between each set. Use a weight that burns starting with the third to last rep.

Try to do abs/core reps all at once where possible or split reps into two sets and rest 45-60 seconds in between.

Only split burpees, tuck jumps, and plank to frog into sets (no more than 4 sets each) if needed with ample rest between each set. All other cardio exercises should be performed in full with no rest if possible. If you are unsure of what an exercise is, ask me in the comments or PM me and I will describe it. if there’s an exercise you can’t do yet, or because of injury, let me know and I’ll give you a substitute exercise.

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Warm up and stretch first

45 chest press  (with weight)
45 chest fly  (with weight)
45 wide push up 
45 pull ups
45 lawnmowers per side  (with weight)
45 bent over back fly   (with weight)
45 Arnold press  (with weight)
45 lateral shoulder fly  (with weight)
45 curls  (with weight)
45 cross body curls  (with weight)
45 hammer curls   (with weight)
45 skull crushers   (with weight)
45 overhead tricep extensions  (with weight)
45 tricep dips
45 military push ups 
45 diamond push ups 
45 squats   (with weight)
45 plié squats  (with weight)
45 lunges squats per side   (with weight)
45 hamstring curls on stability ball
45 outward calf raises  (with weight)
45 inward calf raises  (with weight)
45 calf raises   (with weight)
45 crunches
45 oblique v ups per side
45 double crunches
45 seconds plank
45 seconds left side plank
45 seconds right side plank
45 seconds low plank
45 pulse ups
45 bicycles 
45 low plank slaloms 
45 flutter kicks
45 jumping jacks 
45 cross jacks
45 lunge jumps 
45 mountain climbers 
45 surfers
45 plank jacks 
45 tuck jumps
45 plank to frog
45 burpees 
45 squat burpees
45 second sprint

Cool down and stretch

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As a disclaimer, I will not take responsibility if you injure yourself or die doing this. But I will take credit if you feel awesome afterwards! ​​