19 May 100 – 10 WORKOUT
A total butt kicking total body workout that can be done at your own pace.
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.
- 100 Mt.Climbers
- 100 Single waves on the Battle Ropes
- 100 Plyometric Lunges or Alternating Lunges without a jump
followed by 90 of each, then 80, 70…..all the way down to 10 of each
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
Directions: 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
Directions: 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.
Directions: 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 your self while you do the workout and then do it again in 4 weeks time and see how much faster you can do it!