The 7 Day 100 Challenge


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

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.

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.

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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Hello friends! Long time no see!

We’ve been asked to do a sister piece to our 30 Minute Massacre: Back, Bicep & Legs routine and we are here to serve!

Below is our routine. As always, here are the rules:

5 Sets
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Photo by Hannah Nicole

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Today, I’m highlighting our Back, Bicep & Leg routine. It is as […] Continue Reading…

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UPDATED: TheBalanced June 2010 Group Workout!

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

** Our first attempt was rained out, but we’ve rescheduled and we invite you to join us for the June 2010 Group Workout.

Everyone and anyone is invited! Be prepared to sweat and don’t worry about keeping up with […] Continue Reading…