Be Well Workout of the Week: Can You Do 100 Reps of These 5 Exercises?



This week, we’ve got a challenge for you: You’re going to try your best to do 100 reps of five exercises: rotating push-ups, planks with alternating leg lifts, dead lifts, squats with overhead presses and double-under jump rope jumps. But don’t worry, we’ve broken the reps up into five rounds for you, so it shouldn’t be too hard. Ready to get your sweat on? Let’s go!

Be Well Workout of the Week: The 100-Rep Challenge

Do 20 reps x 5 rounds
Rotating push-ups
High plank with alternating leg lifts
Dead lifts
Squats with overhead press
Double-under jump rope jumps

Explanation of exercises: 

Rotating push-ups: Start in a push-up position. Do a push-up and, as you rise, lift your left arm off the ground and rotate your body so that your chest and legs are facing the left and your arm is reaching toward the sky. Pause. Return to the push-up position and repeat on the other side.

High plank with alternating leg lifts: In a high plank position, keeping your legs very strong and straight, lift your right leg off the floor. Place it back on the ground and repeat on the other side.

Deadlifts with dumbbells: Hold dumbbells with arms extended down so they’re resting on your thighs, feet shoulder-width apart. Keeping shoulders back and abs tight (and without locking your knees), bend at the hips and let the weights lower towards the floor, going as far as you can without bending your knees too much. Drive your heels in to the floor and stand to return to the starting position.

Squat with overhead press: Hold the weights at your shoulders, do a squat.  As you stand back up, press the weights over your head.  Return them to your shoulders as you squat back down.

Double-under jump rope jumps: Jump like you regularly would with a jumprope, but instead of passing the rope under your feet once per jump, pass it under twice.


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.

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