100 Rep Workout
Print Workout Here
This workout was tougher than I thought, but I’m so happy I did it. I was tight on time, and it was just another reminder of how quickly we can kick some ass together. Now let’s have some fun for 17 minutes!
NOTE: I didn’t know this workout was landing on the last week of December (basically Christmas) until after I did it…or I would have wished you all a very Merry Christmas! Conveniently I was wearing red!! HAHA.
What you will need:
- Box, stepper, sturdy chair, whatever you have on hand that offers stability and height!
Warm-Up:
- Various moves to get that body warm like jogging on the spot and light squats.
Workout: Complete these exercises below for 100 reps each ?
- Step ups, 50 per side – Making sure that your heel is all the way on top of your stepper, chair, whatever it is, from here you’re going to drive your body up only on one side at a time until you complete 50 reps.
MODIFICATION: If you don’t have a bench, you’re going to do a stationary lunge, and every time you come up, you’re going to kick the leg behind you as high as you can to ignite those abs. - Box jumps – This one is a toughy, but don’t forget, we don’t get you to do things unless we think they’re worth it!! This is one of those!
MODIFICATION: If you don’t have anything sturdy enough to jump on, you’re going to do forward and backward jumps similar to this, AND if you’re not jumping, you’re going to do 3 pulses with every squat. - Straight leg lifts, 50 per side – In a table top position, you’re going to lift one leg up and come down with lots of control while you work your butt, lower back, and core. Take your time, and watch your form!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
Happy Christmas Eve! I added 100 bicep curls, 100 tricep extensions and 100 bounces on my trampoline! Thanks for sending them early!!!
I loved that one! But only had time to do it once. I’ll come back to it this week. Thanks Ash! Merry Christmas!
Great cardio burn much needed on Boxing Day. Ty Ash
Great quickie. Added in some abs too!Thanks Ash.
Anytime Ash!!
Once pumped me up for the day. Thanks, Ashley.
Awesomeness my legs and butt are jello. Thanks Ash
Holy crap that was brutal!!! Awesome…but brutal!
Omg I am soaked
Have to wash my damn hair now
Thanks
That was an intense burn!
Used a bosu 2x thru I’m dead
Holy schweat! thanks, brutal but thanks
So good. Feeling right back in the swing of things!
Phew! Didn’t take long to get sweaty in that one! Thanks Ash! Only did one round but I’ll hit more legs skiing tonight!
Jesus! How tall is your box?..the one your jumping on ;) I cannot believe how fast my heart rate ramped up!!! great workout only did one round followed by a quick arm routine and feeling great!
Sweat was dripping
Done! Happy New Years, all!
Whooboy! Loved it! Need me a box meow!
When one has two young kids and a shift working husband they do RF workouts to ring in the New Year! Boy has my life changed! Feels pretty darn good though. Happy New Year!
I did it once like you but as a second RF workout today after getting sweaty with Clarese to start my January! Sure glad this one was second! Holy sweat!
Schweaty!
I did this right after Kaylie’s boxing workout
I may be sweating more than the turkey in the oven!
Your body is thanking you!
Hahahahaha sweaty gobble gobble!
Done! Yep, super sweaty and I did the jumping back and forth squats not the elevated ones! Holy crap I would have died doing the ones on the step! Followed it by my 100 squats and 1 minute wall sit! Woot Woot! I came in like a wrecking ball!!
OMG – those step ups and box jumps. Fire! I totally cursed my way through the burn. Hahaha. I’ll be sitting pretty this weekend for sure. Thanks Ash! Have a great weekend!
Holy box jumps! Didn’t think I was going to make it through them. But I did! Thanks !
You survived and I bet you’re feeling that two days in now! Nice work lady.
Well wasn’t that a peachy workout ?♀️Lol I will remember to thank you after I walk around Niagara ? thanks Ashley ???
Haha I’m sure you will!! Happy New Year Sandra!
Amazing!!! Sweating like crazy! Box jumps definitely challenging especially with a sore knee but I paced myself to still complete100! Whoot whoot!
I’m glad you did! Not easy with a sore knee. Make sure you try the foam rolling I was talking about.
Done … feeling the burn and sweat dripping
Beauty! Happy New Years Jen! Cheers.
I am so glad this wasn’t a 600 rep workout, the 300 was enough! Especially since I’m about to finish off the year with Clarese!
Side Note: Jan 1 2018 I did this one and Clarese together as a double header. I actually remember cursing those step ups and box jumps then. What a great way to start and end the same year! Things nerds find fascinating!
Wow. That was brutal and fun. Great way to start the week!
I like how you put brutal and fun in the same sentence Karyn…you’re my kinda gal!!
Once was enough! Done
Great start to the week Sandra!! You finished your workout up, just as I was starting mine!!
Even with modifications, I am dripping with sweat one time through! Thanks for kicking my butt (quickly)!
You are most welcome Sarah! You’re day two out, you’re likely feeling it pretty good right about now!
Sweaty mess. Saw that I added biceps and triceps last time so off to do those now too!
I love that you can see the history of your awesomeness!
Sweaty mess
Nice work lady!!
Great start to my third week of RFO! Once through was good for today!
You are doing so great Catherine!! Keep it up!!
Holy! My heart was beating so loud in my ears. But I did it!
You having been pushing lately Amanda…so proud of you!!
All I gotta say is holy shitballs!
I raise you another holy shitballs LOL
Dripping sweat??♀️ That was tough but feeling great now!
You rock Sherry! Great job!!
Sweaty mess even with the modifications!
YAY!! Nice work Julie!
Super Sweaty!