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Feb 12 2014

100 Challenge

As completing this workout, you will have done 100 push-ups, 100 sit-ups and 100 squats. Option: you can do a quarter or half of the reps below and a shorter time on the cardio circuits.

Circuit #1
25 deep squats, 25 push-ups, 25 in and out abs

As many rounds of the 3 exercises below you can do in 3 minutes. (these 3 min are for cardio so do these quick and rest 1 min after completing each circuit)

5 kettle bell swings (can use a heavy dumbbell if you don’t have a kettle bell)
10 jump lunges (5 each leg or low impact regular lunges)
15 jumping jacks

Circuit #2
25 goblet squats (holding a dumbbell, 25 wide push-ups, 25 reverse cruches

As many rounds of the 3 exercises below you can do in 3 min.

5 burpees
10 high knees (5 each knee)
15 jump rope

Circuit #3
25 sumo squats, 25 diamond push-ups, 25 windshield wipers

As many rounds of the 3 exercises below you can do in 3 minutes.

5 high plank knee tucks
10 plank jacks
15 mountain climbers

Circuit #4
25 hack squat (holding dumbbells behind you), 25 squat push-ups, 25 russian twists (25 each side)

As many rounds of the 3 exercises below you can do in 3 minutes. (you can hold the light weights throughout the reverse lunge kicks and low jacks for more intensity)

5 weighted straight arm jacks (use light weights)
10 reverse lunge to front kick (5 each leg)
15 low jacks

Written by ReaganZ · Categorized: Workouts · Tagged: 100 rep workout, Circuit workout, Fitness, Reagan Michelle Fitness

Feb 11 2014

100 pyramid workout

Great workout you can do from home. You can always modify with half or a quarter of the reps for each circuit and build up to the 100. Rock it!

100 air squats
90 arm circles
80 sumo squats with knee raise (40 each side)
70 push-ups
60 side lunges (30 right 30 left)
50 front and side lateral raises (25 front, 25 lateral)
40 standing calf raises
30 plank row with tricep extension (15 each side)
20 stationary lunge with dumbbell press (10 each side)
10 inchwork to plank with knee to elbow

Between each exercise do 100 jumping jacks and 20 burpees (low impact jack touches and no burpees)

Kick it up a notch:
1. Time it to see how fast you can complete the workout and the next time you do this one try to beat your time.
2. Use dumbbells to amp it up for the squats, sumo and side lunges.

Written by ReaganZ · Categorized: Workouts · Tagged: 100 rep workout, Fitness, pyramid workout, Reagan Michelle Fitness

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