Switch 2 Fitness

100 – 10 Workout

100 – 10 Workout

Wednesday Workout

A total butt kicking total body workout that can be done at your own pace.

Warm Up

7 - 10 mins of light cardio trying to use upper body as well e.g. rowing machine or cross trainer if you are in the gym, or a mix of push ups and jogging if you are at home or outside.


Complete the following exercises starting with 100 of each and work your way down to 10 of each. Rest when you need to and then get back into the workout.

followed by 90 of each, then 80, 70... all the way down to 10.

100 can seem like an intimidating number... a great option for people just starting out or coming back after injury is to start around the 60 mark and work your way down from there.

More directions below:

Mountain Climbers

Start in a traditional plank - shoulders over hands and weight on just your toes. With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward. Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.

Battle Rope Waves

Hold the ends of the rope at arm's length in front of your hips with your hands shoulder-width apart. Brace your core and begin alternately raising and lowering each arm explosively. Make sure you move the waves quickly and continuously creating a wave like momentum. Try and get the waves to reach all the way to the anchor of the rope.

Plyometric Lunges

Stand tall and step one leg forward, dropping your back knee down into a lunge position. Both of your knees should be at roughly 90 degree angles. Drive up with both legs, jump into the air as high as you can and switch your legs while you're in the air. Land on the ground in a lunge position with the opposite leg forward. Sink down and jump again, once again switching in mid-air.

Fitness test bonus - do this with your fitness buddy for extra motivation.

Time yourself while you do the workout and then do it again in 4 weeks time and see how much faster you can do it!


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