Today marks a pretty big milestone for the blog! This is blog post number 100! Woo! To celebrate the milestone, I created a special workout for you all today. It's a full body workout using only your bodyweight (and therefore easily done wherever you are today). You'll work your way up from 1 to 10 reps and back down again. By the end of the workout, you'll have done 100 reps of each exercise for the 100th post! Ready?? Let's go have some fun this Monday! :)
100-rep Bodyweight Pyramid Workout
Start with 1 rep of every exercise, then 2... 3... 4... up to 10. Then work your way back down: 9... 8... 7... down to 1 rep again. Before you know it, you'll have done 100 reps of each move! Let's go!
Low-to-Mid Squats - crouch down so your knees are completely bent, butt touching your heels and your feet flat on the floor. From here raise yourself up so your quads are parallel to the floor. Hold yourself there for 5 seconds, then lower back down to start.
Sumo Squat to Side Kick - start standing in a wide stance, toes pointed outward. Squat down as low as you can, then press up onto your left leg and kick your right leg out to the side, driving with your heel. Immediately squat back down and do a side kick with your left leg. Do the desired number of reps on each leg, alternating sides as you go.
Regular Push Ups - no explanation needed. :) Just remember keep your spine in a straight line by engaging your abs and keeping your head neutral. If you need to, drop to your knees, but remember to lower your entire body to the floor, not just your chest.
Wide-Arm Push Ups - do the same as above, but widen your arms past shoulder width.
Side Plank Hip Dips - start out in a side plank, either on your elbow (easier) or up on your hand (harder). From this position, dip your hips down, keeping your feet stacked and shoulder over your wrist/elbow. Now raise your hips up to slightly higher than starting position. Continue the dips for the desired number of reps on one side before switching to the other.
Oblique Crunches - lie on one side, keeping your bottom arm extended out on the floor and top arm bent with your hand behind your head. From there, crunch up to the side so your elbow meets your knees. Continue the crunches for the desired number of reps on one side, then switch to the other. Trainer Tip: if you want to make it easier, only crunch up using your top leg instead of both. Harder = keep legs straight and "V" up.
Plank Jacks - from a high plank on your hands, jump your feet out and in quickly, keeping your abdominals engaged and shoulders over your wrists. Trainer Tip: if your wrists are giving you trouble, drop down to your elbows.
Feet-to-Hand Jumps - start in a high plank and jump your feet as close to your hands as you can get them, keeping your hands planted on the ground the whole time. Jump back into a plank position to complete 1 rep. Keep going for the desired number of reps. Trainer Tip: if the jump is too much, simply step your feet up and back.
Keep going through all 8 exercises until you've completed the whole pyramid (and 100 reps)!
Readers: chat with me! Do you like pyramid workouts? For bloggers, did you celebrate your 100th blog post? How was your weekend? Do anything active?