BeWOW: The 100-Rep Challenge You Can Conquer (and Brag About!)

Shutterstock

After this week’s workout, you’ll have earned your bragging rights. Why? Because you’re going to end up doing 100 reps of the seven challenging exercises below.

This workout can be done a few different ways. You can break it down into four rounds of 25 reps, two rounds of 50 reps, or you can try to complete all 100 reps of each exercise before moving on to the next. Whichever method you choose, work hard, take breaks when you need them, and do your best!

BeWOW: The 100-Rep Challenge You Can Conquer

*Perform 100 reps of each of the following exercises. You can structure the workout however you’d like. Beginners could do five rounds of 20 reps, with breaks in between rounds. Intermediates could do two rounds of 50 reps. Advanced folks could do all 100 reps at once.

Squats
Push-ups (Note: Do modified push-ups on your knees if needed.)
Sit-ups
Ski jumpers (left and right is one rep)
Bent-over rows
Lunges
Overhead press

Explanation of exercises

Squat: Stand with feet hip- or shoulder-width apart and perform a squat, dropping your rear until your knees are just behind your toes and your hamstrings are parallel to the floor. Return to standing and squat again.

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.

Ski jumpers: Start in a skier’s stance (like a squat, but bent forward at the waist slightly). Using your arms for momentum, jump up and to the left, landing on both feet. Jump to the right. Repeat.

Bent-over row: Hold a dumbbell in your hand with feet shoulder width apart and knees slightly bent. Bend forward from the waist, keeping your spine straight and letting your hand fall forward in front of you. Pull the dumbbell back (you should feel like you’re rowing a boat), squeezing your shoulder blade. Do 10 on the left then switch and do 10 on the right. For more of a challenge, try a plank row in a push ups position with your hands on the weights.)

Lunge: Start standing with feet together and step forward with the left leg into a lunge, bending knee to about 90 degrees. Return to standing and switch legs, repeating on the right side.

Overhead press: Holding a pair of free weights at your shoulders with your palms facing forward, press the weights up over your head. Return the weights to your shoulders and repeat.

Like what you’re reading? Stay in touch with Be Well Philly—here’s how:

• Like Be Well Philly on Facebook
• Follow Be Well Philly on Twitter
• Follow Be Well Philly on Pinterest
• Get the Be Well Philly Newsletter