450-Rep Workout (All Pinterest Exercises!)

450-Rep WorkoutI’m always looking for new workouts and exercises to try, and in addition to drawing inspiration from group fitness classes, blogs and magazines, I get a lot of ideas from Pinterest.

…That sentence is me trying to justify the hours I spend aimlessly browsing Pinterest as “research.” Humor me.

Anyway, today’s workout is made up solely of exercises I’ve been introduced to during my time stalking the pages of Pinterest. I pin all these exercises and workouts to this board if you’d like to follow along.

450-Rep Workout

Equipment I Used:

  • Stability ball
  • 20-lb kettlebell
  • Exercise mat

You’ll do three rounds of the following exercises. Try to move as quickly as possible from one exercise to the next. If you need to take a break between rounds, limit it to 1-2 minutes. The kb swing jumps will get your heart rate up and the other exercises will challenge your balance and core. Enjoy! Also, take a second to laugh at how bad I am at one-leg squats:

450-Rep Workout

  • 20 Kettlebell Swing Jumps: Swing bell back through your legs, knees soft and butt out. Driving your hips forward, swing bell forward and up to the chest-to-forehead height range. As the kettlebell reaches its highest point, jump up with both feet, landing softly as kettlebell comes back on the downswing. I used a 20-lb bell.
  • 20 Reverse Plank Tucks on Stability Ball: Sit on a stability ball and lean back so that hands are on the floor behind you, palms down and facing out. Extend legs straight out. Bring your right knee up and in towards your chest, holding left leg out and straight. Return back out and repeat with the left knee.
  • 20 Kettlebell Swing Jumps
  • 10 Breakdance Planks to the right: Start in a plank position. Step your right foot up and out to the side. Bring your left foot across your body, in between your right hand and right foot. Lift your right hand into the air as you twist your body, thrusting your hips up towards the ceiling as you shift your weight onto that left hand. Think of the motion as weaving your left foot through the right side. Reverse the motion back into a plank position. See the exercise in action HERE if you’re reading this like whaaat is this chick talking about (it’s a tough one to explain!).
  • 10 Breakdance Planks to the left
  • 20 Kettlebell Swing Jumps
  • 5 Supergirl Squats on the right: Do a one-leg squat on the right, keeping left foot lifted and outstretched in front of you. As you come up, extend that left leg back out behind you, leaning forward with a flat back. Slowly come back upright, keeping left foot off the ground the whole time, and repeat, sinking back down into a squat.
  • 5 Supergirl Squats on the left
  • 20 Kettlebell Swing Jumps
  • 20 Alternating Prone Oblique Twists on Stability Ball: These were tough! Get into a plank with your shins on a stability ball and your hands shoulder-width apart on the floor. Draw your knees into your right shoulder, keeping feet on the stability ball, and then return to center. Repeat to the left.

Try it out and let me know what you think! The exercises all required a lot more balance than I anticipated—which was great for an added challenge. Definitely fell off my stability ball three times doing the oblique twists…

450-Rep Workout

WEARING | tank: H&M // leggings: Ellie // sneakers: Nike Free +3

Do you have any favorite Pinterest accounts you follow? Share ‘em!



  1. Keep your chest up and shoulders back during those 1 legged squats…you’ll get there!

  2. Is there a good way to progress into a one leg or pistol squat? I’d love to incorporate them but I don’t *quite* have the strength or balance – or I’m just doing it wrong. I know some movements like a chinup have a sort of “work up to it” program, didn’t know if this did too.

    • I sit on a chair or bench. Lift one leg, then press up with the other leg. Then lower down. It can help, too, to hold onto a second chair (or anything sturdy nearby) if balance is still a challenge, and then wean off using that!

      Then, we stand with all weight in one foot and just the toes touching on the other foot and do single-leg squats like that. Again, to build strength while using a bit of assistance.

    • Laura nailed it with her advice! Keeping a hand on a rail or tabletop for support is a great modification (and one I still use as I try to improve my ability to do this move!).

  3. kettlebell swing HOPS!? that’s something new!!

  4. Oh – this looks awesome!! Those reverse plank tucks on the stability ball are new to me – can’t wait to try them.

  5. All I can say is that I haven’t tried these exercises yet but they look pretty intense. Thanks for sharing. We will definitely try it out, from 3girls1apple.com

  6. This is awesome 🙂 I have really been meaning to do some of the work outs you do! Keep it up 🙂 Thank you for sharing!


  7. This looks awesome – and hard! I especially love the name breakdance plank! Haha!

  8. This workout looks great! I want to do it the next time I’m at the gym. I love kettlebell swings. I’ve never done them with a jump though!

Share Your Thoughts: