Timed Workout Challenge: 100 Reps, 3 Ways

Timed Workout Challenge: 100 reps, 3 ways -- which can you complete the fastest?

This timed workout challenge is a quick, fun one! No equipment needed so you can do it right from home.

Timed Workout Challenge: 100 Reps, 3 Ways

You’ll go through 100 reps of the three exercises three times, resting in between sets as needed. Each of the three rounds is done differently, but the end result is the same: you will have completed 100 reps of each move.

  • Round 1 | Complete 100 reps of each exercise (must do 100 of one before moving onto the next)
  • Round 2 | Complete 50 reps of each exercise, going through them twice (like a circuit to add up to 100 reps)
  • Round 3 | Complete 25 reps of each exercise, going through them four times (like a circuit to add up to 100 reps)

You’re going through these AS FAST AS POSSIBLE without sacrificing proper form. Time yourself each round to see which structure you can complete the fastest. I found that Round 3 was my fastest. Even though I was starting to tire from the previous two, moving from one to the next after only 25 reps gives certain muscles a rest while the others work so that I could fly through the circuit. Timed Workout Challenge: 100 reps, 3 ways -- which can you complete the fastest?

MOUNTAIN CLIMBERS | These are like doing high knees in a plank position. Start in a plank, hands stacked underneath shoulders, core squeezing in tight (don’t let your low back sag or your butt stick up in the air). From this position, drive one knee at a time up towards your chest, like running horizontally. The pace on these should be quick. Each pair (right, left) is one rep. So think one, one, two, two, three, three…

SQUAT PULSES | Feet about hips-width apart, squat down, sending your hips and butt back and down (not the knees forward!). Keep your chest open, shoulders back—it’s natural to lean forward slightly as you lower down, but we don’t want to hunch forward. Bring your hands in front of you as you sink down to your lowest point, bodyweight staying in your heels. This is your starting position and you’ll try to stay this low the entire time. From here pulse up an inch or two, down an inch or two. It’s a small movement, pressing through the heels to slightly straighten the knees and then sinking right back down to your lowest squat point.

BICYCLE CRUNCHES | Start laying on your back, hands behind your head (but not pulling on your head) and legs extended straight out, hovering off the floor a couple inches. From here, bend your left knee in, keeping the right leg extended out straight, and crunch your upper back up off the floor, twisting the right elbow across your body to meet the left knee. Repeat to the other side, fluidly moving from one side to the next, legs alternating in a pedaling motion. Go fast, but don’t move so quickly through these that you aren’t extending your leg out completely straight with each rep. Each pair (right, left) is one rep. So think one, one, two, two, three, three…

Timed Workout Challenge: 100 reps, 3 ways -- which can you complete the fastest?

WEARING | Fabletics top // Booty by Brabants leggings

Which round was your fastest? Tell me in the comments!

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Flowing Bodyweight Circuit Workout

Flowing Bodyweight Circuit Workout“Flowing?” I know, I couldn’t think of a better word. Just go with it.

In megaformer workouts, quick transitions are a key component to effectiveness, so you always are keeping “smooth” sequencing in mind when planning a class. The fewer changes in body position you have to make when moving from one exercise to the next, the less time is spent disengaged and resting, and the bigger the burn. You want the class to flow.

And while this factor isn’t as important in interval workouts where there is intentional rest between exercises, it’s still something I like considering when putting together at-home workouts. Already in a plank position from doing push ups? Perfect—take it right into mountain climbers. Because you haven’t changed your body position a ton, you’re still engaging a lot of the same muscles, just in a different way. This kind of pairing is a great technique to amp up the intensity of a workout.

Flowing Bodyweight Circuit Workout

You’ll go through this sequence of four exercises five times (5 sets of 4 exercises). You can take a 30-second break between each set, but there is no rest in between exercises. As you’ll see, one easily transitions into the next, so think of yourself as flowing through the set. Flowing Bodyweight Circuit Workout - exercises are sequenced for smooth transitions and maximum burn

  • 10 Inchworm Push Ups: Start standing with your feet hip-width apart. Fold forward, bringing your hands to the floor in front of your feet. If you have tight hamstrings, bend your knees as you do so. Walk your hands out in front of you until your body is in a plank position. Do a push up. From that plank position, walk your hands back towards your feet and then lift your torso back upright to the starting position.After your last push up, hold that plank position and go right into …
  • 50 Mountain Climbers: These are like doing high knees in a plank position. Start in a plank, hands stacked underneath shoulders, core squeezing in tight (don’t let your low back sag or your butt stick up in the air). From this position, drive one knee at a time up towards your chest, like running horizontally. The pace on these should be quick.After your last rep, hop both feet up towards your hands to start your first …
  • 10 Burpees: Start standing, feet about shoulder-width apart. Squat down, bringing your hands to the ground by your feet and jump both feet back into a plank position. Quickly jump your feet back up by your hands and shift the weight into your feet, bring torso upright into a low squat position. From here, jump up, arms overhead. Land softly on your feet, sinking right back down into a squat and starting from the top.When you land from your last overhead jump of the last burpee, step your left foot back behind you, moving immediately into …
  • 10 Back Lunges to Front Kicks (Each Leg): Start standing with feet hip width apart. Step your left foot back behind you as you bend the right knee, sinking into a lunge. Get as low as you can, trying to bring the right knee to a 90-degree bend. From here, keeping your weight in the right base foot, swing the left foot up in front of you as you stand, high-kicking it straight in front of you. I like to bring my opposite hand to meet the toes at the top of the kick (good for balance). On the downswing of the kick, bring that left foot smoothly back behind you, sinking down right into your next lunge.

Flowing Bodyweight Circuit WorkoutWEARING | leggings: GapFit // tank: Lululemon

This workout is a great one if you’re tight on space–you could even do it in a hallway. If you’re a beginner, modify by only going through the exercises three times. If you want it to be harder and longer, keep going after your fifth set.

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Cardio Boot Camp Workout

Cardio Boot Camp Workout -- running mixed with a bodyweight circuitThe following post is sponsored by FitFluential LLC on behalf of Reebok. All opinions are my own (duh).

My first post fueled by FitFluential—I think this means I’m finally a legit fitness blogger, right?? *Takes bite of Ben & Jerry’s while watching Real Housewives on the couch* Eh, ok, maybe not.

A few months ago, I was excited to find out I’d been approved as a FitFluential Ambassador, and shortly after I was chosen to try out the Reebok ONE Series Cushion running sneaker. To give you a brief intro to the shoe, its defining characteristics include:

  • A three-foam midsole with distinct layers for chock attenuation, foot guidance and forward propulsion.
  • A stable lateral arch area.
  • Outsole release zone for pronation control.
  • Special design for absorbing shock at the heel strike.

Reebok ONE Cushion

The first thing I noticed about the ONE Series Cushion was just how comfortable it is. I typically run in a minimalist shoe, but they don’t transition well into any sort of cross-training exercise because of the soft structure. The Reebok ONE is a much sturdier, supportive shoe (while still being flexible), so I figured it’d be a perfect solution for workouts that include both running and dynamic strength training exercises.

Bingo! I wore them during today’s cardio bootcamp workout and found them both flexible enough for the running intervals, and supportive enough for all the burpee-ing and jumping around. I don’t know that I’d wear them during a longer run (5+ miles) just because I’m now so accustomed to the more minimalist models of running shoes, but they’re perfect for the shorter runs mixed with strength training I do so frequently.

You can get the Reebok ONE Series Cushion online or in store at the Reebok FitHub or Outlet locations.

Cardio Boot Camp Workout

You can do this with a treadmill, on a track, or anywhere outside (just measure distance beforehand or use a running app to keep track). The workout is a mix of running and bodyweight exercises and is broken up into three main parts:

  1. Run half a mile. Pace should be a brisk jog/light run. On a treadmill you probably want to shoot for 5-7mph.
  2. Complete four rounds of the bodyweight/sprint circuit (details below).
  3. Run half a mile. Pace should be a brisk jog/light run. On a treadmill you probably want to shoot for 5-7mph.

Cardio Boot Camp Workout -- running mixed with a bodyweight circuit

BODYWEIGHT/SPRINT CIRCUIT

Go through the following four times:

  • 25 Burpees:The whole burpee sequence will look like this: squat down placing hands on the ground; jump back into plank position; jump legs back up towards hand; stand back into squat position; jump up with arms overhead. If you want more of a challenge, you can add in a push up (I did not).
  • 25 Side Plank Lift Crunches (each side): Start in a side plank position. Dip your hips down towards the ground (they can lightly kiss the floor, but never let them come to rest), then lift them back to starting, squeezing the oblique. Next, crunch your top knee in towards your top elbow. Return to starting side plank position. That’s one rep.
  • 25 Squat Jumps: Squat down, sending hips back like you’re sitting in a chair. Jump up, coming out of the squat and into the air. Land back down softly, sinking right back down into that deep squat position.
  • 25 Plank Jump Jacks:Start in a plank position. Jump both feet up towards your hands. Jump them back into plank position. Jump feet apart (like a horizontal jumping jack) and then jump them back together into your starting plank position. That’s one rep.
  • Quarter-mile run/sprint: For .25 miles, run as fast as you can. On a treadmill, I’d shoot for 7-10 mph, but if you can go faster and maintain the speed for the full .25, then do it!

This is a good one for you gym-goers as well as my workout-at-homers!

Alright, I’m off—I have a busy day of packing ahead of me. First thing tomorrow morning, I’m heading down to Mexico for a wedding and CAN. NOT. WAIT. The weather in Boston has been consistently depressing since, oh, November, so this trip could not come at a better time. I have posts scheduled for while I’m away, and you can follow me on Instagram to keep up with all my daiquiri guzzling and sun bathing. 🙂

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