800 Rep Frog Madness – 23 Minute Total Body Strength And Cardio Exercises Level 3


This workout is for people who has at least 6 months training experience. If workouts are something new in your life, first try the 90 day program level 2. After you are done with level 2, continue with level 3 or with the weekly programs, which I post. If you have some months training experience, you can try the easier version of the workout below.

If you work out regularly, but don’t achieve your goals, probably it’s because of the amounts and kind of food you eat. If you want, try to count calories.

This workout has easier version.

2 rounds. After each exercise, do 50 frog claps.

1. ALT side leg push up – 10
2. Shoulder press + front down – 10
3. Ballerina squat – 20
4. Leg side raise LEFT – 20
5. 180 degrees jump squat – 20
6. Leg side raise RIGHT – 20
7. Pull over – 20
8. V sit with supinated feet – 10

Which exercise challenged you most?
The second round I thought to do 20 frog claps instead of 50. I swear I was on the edge 🙂


  1. Katerina Naumova 12 May, 2015 at 09:42 Reply

    I am so happy that I was finally able to do 50 frog claps without stopping! I usually feel stronger after the first round (I don’t know why because I never miss my warm-up). When I did the 50 reps without stopping in round 2, I decided to do another 🙂 My abs are sore today and my shoulders as well but I don’t feel too tired.
    I’m not happy with my form on the side leg push-up, I can’t do it without bending my knee and I can’t get near the floor. I’ll have to work on that.
    This routine made me crawl :)) Thanks Rumi!

  2. Brandi 7 August, 2015 at 20:07 Reply

    Oh my goodness was that ever challenging! I find that frog claps are the hardest cardio – I hope one day I will be able to do 50 in a row like you!

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