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Think you can do 100 sit-ups? How about 100 sit-ups and push-ups? This week’s workout will test your strength and stamina. And although it’s super straightforward—all you need to do is complete 100 reps of the 10 exercises below—it’s definitely one you won’t be able to phone in.
Here are the rules: You have to finish 100 reps of one exercise before moving on to the next. So do as many as you can at first and take breaks when you need them. If 100 reps sounds intimidating, try breaking them down into bite-size groups, maybe five or 10 at once, followed by break. Focus on form rather than time. And if you need to, start with 50 reps of each this week and work your way up to 100 the next time you tackle this workout.
BeWOW: The 100-Rep Challenge
Alternating overhead shoulder press
Explanation of exercises
*Click the links below for video demos.
Squats: Stand with feet shoulder-width apart. Keeping your back straight and abs tight, bend at the knees until your quads are parallel to the floor, creating a 90-degree angle. Return to standing position. (Try squat jumps for more of a challenge.)
Push-up: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.
Sit-up: Lie on your back with feet on the floor and knees bent. Put your hands behind your ears. Without pulling on your neck and using only your abs, lift your shoulders off the mat and come to a full sit-up position. Lie back down slowly.
Lunge jumps: Start standing with feet together and step forward with the left leg into a lunge, bending knee to about 90 degrees. Jump as you stand back up and switch legs before you land, so your right leg is forward. Lunge again, then jump, putting your left leg forward, and so forth. Left and right counts as one.
Jumping pull-ups: Grab onto a pull-up bar with an overhand grip. With your arms fully extended, you should be able to stand on the floor with your knees bent slightly, so you’re in a half squat. (Use a step to get you closer to the bar if necessary.) Jump straight up as you perform a pull-up; return to the floor and repeat.
Speed skaters: Start standing with feet together. Jump to the right, land on right foot, left foot goes behind you. Push off your right foot to jump left and land on left foot, right foot goes behind you.
Mountain climbers: Get in plank position. Alternating legs, bring your knee into the chest, keeping your upper body strong. Extend leg and switch.
Alternating overhead shoulder press: Stand with feet hip width apart and knees bent slightly. Holding a dumbbell in each hand, start with arms up so elbows form a 90 degree angle, palms facing forward. Press one arm up slowly toward the ceiling. Return to starting position and switch arms. Left and right is one.
Jumping jacks: Just like in elementary school. Start with feet together and arms down. Jump your feet out laterally and raise your arms above your head. Return to starting position and repeat.
Rocking plank: Get into a plank on your elbows and toes. Pressing from your toes, shift your body straight forward, pause, then pull your body back. Forward and back is one rep.
Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.