The 7 Day 100 Challenge

100challenge

Photo by Daniel Parks

Amateur or Pro, Average Joe or He-man, the 100 challenge is structured to get you on your A-Game, no matter what your level of fitness is.

7 Days – 7 Challenges – 100 reps each

Day 1 – 100 pushups
Too easy? Do decline pushups, pike presses or handstand pushups

Day 2 – 100 situps
Too easy? Do decline situps, frog situps or V-ups

Day 3 – 100 minute run (1 hr 40 mins)
Too easy? Wear a weighted vest or run hills

Day 4 – 100 Pullups
Too easy? Wear a weighted vest, do strict pullups or muscle ups

Day 5 – 100 Lunges/Squats
Too easy? Do pistols or bulgrian lunges

Day 6 – 100 minute bike ride (1 hr 40 mins)
Too easy? Ride hills

Day 7 – 100 Burpees
Too easy? Bring your knees to your chest with every jump or raise a leg high on each pushup


Beginners:
Break the 100s into chunks that you can handle. Don’t slack off, but allow yourself the recovery time between sets so that you can eventually get all of them in – even if it takes you an hour or two.

Intermediate:
Time each challenge. Try to better your time each time you do it. Challenge a friend to a friendly competition – DON’T SACRIFICE FORM THOUGH.

Advanced:
100 is apparently a low number to you. Without sacrificing form, do the challenge as fast as you can – get those twitch muscles on their toes!

Ultimate Challenge:
Time yourself on the full challenge – every exercise back-to-back.

 

Note: While all of these are difficult in their own right, the pullup challenge and burpee challenge are probably the most difficult. Whatever you do – don’t injure yourself trying hit the century mark. You won’t progress your fitness if you’re out of commission nursing an injury, so be smart.

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UPDATED: TheBalanced June 2010 Group Workout!

Workout is on!
Saturday June 26th, 2010 at 10am

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