100 Rep Challenge Bodyweight Workout

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My Mad Methods Magazine Contributor Dave Hedges, trainer and owner of Wild Geese, demonstrates a 100 Rep workout using a series of full body bodyweight exercises. Harder variations of the exercises can be used if the workout is not challenging enough, however, the goal is to complete the reps as quickly as possible. This workout is part of the 12-Day Bodyweight Workout Plan.

100 Rep Challenge Bodyweight Workout Video:

100 Rep Challenge Bodyweight Workout Instructions:

Take minimum rest between exercises. Record your time and each time you repeat this improve both the time taken and the quality of movement. Use more difficult variations of each movement if the workout is not challenging enough.

A1: Squat Jumps - 1-5 x 10
A2: Sit Through - 1-5 x 10
A3: Hindu Push Ups - 1-5 x 10
A4: Back Hypers - 1-5 x 10
A5: Deck Squat - 1-5 x 10
A6: Spiderman Push Ups - 1-5 x 10
A7: Hand Walkouts - 1-5 x 10
A8: 1-Leg Deadlift - 1-5 x 10
A9: Burpee - 1-5 x 10

Contributor Information:

Dave Hedges is the founder, owner, and instructor of Wild Geese Personal Training & Combat Fitness and Wild Geese Martial Arts. Dave has a certification from the IKFF,  a National Level Kettlebell Coach under Vasily Ginko's IUKL-IKSA, a 2nd Dan Ed Parkers Kenpo, 1st Dan Wado Ryu Karate, Instructor Doce Pares Systems, and also a Security Consultant. He uses his experience and expertise to get people into shape using kettlebells and other unconventional methods and gear. Find out more at www.WG-Fit.com

Comments (2)

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written by gmcghee71, September 10, 2011

Please explain a bit on the sets here. Is it 1 to 5 sets of 10 reps?

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written by mark, September 12, 2011

@gmcghee71 - The workout is one circuit, meaning that you perform 10 reps of one exercise, then immediately move onto the next exercise with no rest. The workout is supposed to consist of only one circuit (so you perform all the exercises through once), but I added the 1-5 in there in case you wanted more of a challenge (I completed one set of the circuit in 4 min 42 sec and I usually like working out for at least 20 minutes at a time). Hope this helps! Good luck!

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